Get Healthy De Soto

…having a long-lasting positive impact on the health and safety of the De Soto community by encouraging healthy lifestyle choices, through programs promoting physical activity, healthy nutrition, weight control and disease and injury prevention.

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Yes, it’s a training program!

November 25, 2020 by Melissa Leave a Comment

Back for its third installment is the Couch to 5K Training program. And here’s why you should not immediately think this isn’t for you and stop reading: it is designed for people who are not currently physically active. Again: your activity level to start this program is really zilch! It’s okay if you have physical activity built into your routine right now too, but it really focuses on your husband couch potatoes sloths those of us who are inactive.


A brief overview, so you know what you’re getting into

Couch to 5K is a program that includes gradual increases in physical activity over the course of 8 weeks. It culminates with the Winter Flakes 5K Race on February 27, 2021. It begins on December 30, 2020, but the commitment those first few days isn’t substantial. In fact, the gradual increases make much of the training program very pleasant, and you’ll be amazed at how your endurance and strength improves throughout the training.

One key element in all of this is accountability. We don’t just throw you to the wolves with a training schedule and a smile. Nope! We will actually…gather! Don’t worry. It is perfectly safe because we’ll be meeting outside in the artic! Well, it will likely feel like the artic some days because it is a training program that runs through January and February, but don’t let that deter you. We have had Winter Haters participate and complete the program without issue. (We’ll give you tips for surviving the chilly weather too.)

Not only will you go through this experience with a group, but you’ll have fearless leaders too. Victoria and Megan will send reminders each day, along with some tips, recipes, and other goodies. They’ll also schedule the gatherings each week, which will vary depending on weather and schedules. Most of the time, we try to meet on Saturdays at Walther Park. This is good because it allows us to train on the same course that the race will follow.

Now, if you aren’t a runner, that’s okay too. This is for people who want to give it a try and for those who have fallen off the running wagon, so to speak. This is your chance to experience running, meet new people, try to lose your 15 from COVID-19, and strive to reach new health goals in 2021, which is something everyone is looking forward to doing!

In fact, if 2020 has taught us nothing, we should have learned by now that we need to take better care of ourselves!


The Couch to 5K program costs $45 and includes the Winter Flakes 5K registration and t-shirt. Participants will receive a stylish accessory and other participation prizes along the way! The weekly gatherings will be weather permitting, but it is the Winter Flakes Race! Youth must have parental consent.

All proceeds benefit Get Healthy DeSoto programming, including trail development, Walking School Bus, community gardens, and more. Ready to register? Complete the form below or register online.

Register Online

Paper Form

*As always, please consult with your healthcare provider before starting any nutritional or physical programs if you have any previous, current or possible medical conditions. These guidelines, recommendations and suggestions are not stated to cure, treat or prevent any diseases or conditions.

Brought to you by Get Healthy De Soto and the Jefferson County Health Department…working together for better health.

Filed Under: Get Healthy DeSoto Tagged With: Couch to 5K, physical activity, running, training, Winter Flakes

Winter Flakes

January 9, 2020 by Melissa Leave a Comment

We’re blaming the cold weather!

We can’t really remember how many years we’ve been holding the Winter Flakes Race, but we determined that it doesn’t really matter because we’re okay with our eccentricities and poor memory. You won’t want to miss the 2020 edition though. We’re slated to run on February 29, 2020.

The race still offers a 5K, 10K, and 1 mile course. Most of the course is fairly flat, with the 10K being the most challenging. The registration fee is still just $20 for the 5K and 10K and $10 for the 1 mile. Fees increase on February 12, and you’re only guaranteed one of the long-sleeved t-shirts if you register early.

Shirt design photo
Shirt design sample!

Winter is a challenging time to stay motivated, so perhaps this race is a good impetus to stay moving this winter. Yes, it will likely be cold; even very cold. The real beauty of it is that you get to see all the other members of our crazy tribe. (They’ll start assembling around 7 am on February 29, 2020.)

Planning your physical activities and doing things to break up the monotony are both good strategies for staying active during these cold months. You can find more strategies here, in an article about staying motivated during the cold.

Filed Under: Get Healthy DeSoto Tagged With: 10K, 5k, fun run, race, Winter Flakes

Winter Flakes 2020

November 14, 2019 by Melissa Leave a Comment

DeSoto has some oddities, and what better way to celebrate our crazy than through a winter race! Before all the other races wake from their winter slumber, we hit the road with a 10K, 5K, and 1 mile run. This winter, we’ll be flaky on Saturday, February 29, 2020. That’s right: Leap Day! (Special kudos to anyone who dresses like a frog for the race.)

Winter Flakes is great winter fun for the whole family! Because of the various distances offered, we have something for every activity level. The race also highlights some of the best sights DeSoto has to offer, including two beautiful parks, a rolling creek, and historic Main Street. Come join us for some great winter fun before the spring race season begins. Here are all the details:

Location: Walther Park | 1551 Veterans Dr., De Soto MO 63020. The starting line is at the south end of the park and parking is available on the east side of Veterans Drive in the SMCI lot.

Packet Pickup: Early packet pickup is available at LaChance Vineyards (our headline sponsor) on Friday, February 28th from 3-6 PM. (FYI: great date night idea!). You can also pick up your packet beginning at 6:30 AM the day of race. Race day registration ends at 7:15 AM.

Swag: Participants registered prior to February 12, 2020 are guaranteed a unisex, long-sleeved t-shirt!

Registration Fees: 
$20 | 5K & 10K | thru February 11; $25 after that.
$10 | 1-Mile | thru February 11; $15 after that.


Not ready to run a race but would like to start training for it? We’ve got something for you too. You can sign-up for the Winter Flakes Couch to 5K program, which begins January 1, 2020. Contact Melissa at 314-471-3681 if you are a first responder; we have a special discount for you!

Filed Under: Get Healthy DeSoto Tagged With: 10K, 5k, race, run, winter, Winter Flakes

Winter Flakes Couch to 5K

November 1, 2019 by Melissa Leave a Comment

Have fun getting fit with the Winter Flakes Couch to 5K program. Meet up with friends and family and achieve your 2021 health goals! Lose that 15 pounds that you’ve been attributing to COVID-19!

This program is designed for the novice runner*. No pre-training is necessary, since it is designed for the “couch potato”.

The 2021 Winter Flakes Couch to 5K program starts Wednesday, December 30, 2020. This eight-week training program involves a weekly session with a running coach, a training plan, and weekly communication with nutrition tips and information. The cost is $45 and includes the Winter Flakes 5K registration and t-shirt. Participants will receive a stylish accessory and other participation prizes along the way! The weekly training sessions will be at Walther’s Park, depending on weather. Youth must have parental consent.

The training sessions will culminate with the Winter Flakes 5K run/walk on Saturday, February 27, 2021! All proceeds benefit Get Healthy De Soto programming, including trail development, Walking School Bus, community gardens, and more. Ready to register? Complete the form below or register online.

Register Online

Paper Form

*As always, please consult with your healthcare provider before starting any nutritional or physical programs if you have any previous, current or possible medical conditions. These guidelines, recommendations and suggestions are not stated to cure, treat or prevent any diseases or conditions.

Brought to you by Get Healthy De Soto and the Jefferson County Health Department…working together for better health.

Filed Under: Get Healthy DeSoto Tagged With: 5k, Couch to 5K, move more, running, training, Winter Flakes

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