Copyright St. Paul Pioneer Press
To place an obituary, please include the information from the obituary checklist below in an email to obits@pioneerpress.com. There is no option to place them through our website at this time. Feel free to contact our obituary desk at 651-228-5263 with any questions. General Information: Your full name, Address (City, State, Zip Code), Phone number, And an alternate phone number (if any) Obituary Specification: Name of Deceased, Obituary Text, A photo in a JPEG or PDF file is preferable, TIF and other files are accepted, we will contact you if there are any issues with the photo. Ad Run dates There is a discount for running more than one day, but this must be scheduled on the first run date to apply. If a photo is used, it must be used for both days for the discount to apply, contact us for more information. Policies: Verification of Death: In order to publish obituaries a name and phone number of funeral home/cremation society is required. We must contact the funeral home/cremation society handling the arrangements during their business hours to verify the death. If the body of the deceased has been donated to the University of Minnesota Anatomy Bequest Program, or a similar program, their phone number is required for verification. Please allow enough time to contact them especially during their limited weekend hours. A death certificate is also acceptable for this purpose but only one of these two options are necessary. Guestbook and Outside Websites: We are not allowed to reference other media sources with a guestbook or an obituary placed elsewhere when placing an obituary in print and online. We may place a website for a funeral home or a family email for contact instead; contact us with any questions regarding this matter. Obituary Process: Once your submission is completed, we will fax or email a proof for review prior to publication in the newspaper. This proof includes price and days the notice is scheduled to appear. Please review the proof carefully. We must be notified of errors or changes before the notice appears in the Pioneer Press based on each day’s deadlines. After publication, we will not be responsible for errors that may occur after final proofing. Online: Changes to an online obituary can be handled through the obituary desk. Call us with further questions. Payment Procedure: Pre-payment is required for all obituary notices prior to publication by the deadline specified below in our deadline schedule. Please call 651-228-5263 with your payment information after you have received the proof and approved its contents. Credit Card: Payment accepted by phone only due to PCI (Payment Card Industry) regulations EFT: Check by phone. Please provide your routing number and account number. Rates: The minimum charge is $162 for the first 12 lines. Every line after the first 12 is $12. If the ad is under 12 lines it will be charged the minimum rate of $162. Obituaries including more than 40 lines will receive a 7.5% discount per line. On a second run date, receive a 20% discount off both the first and second placement. Place three obituaries and the third placement will be free of charge. Each photo published is $125 per day. For example: 2 photos in the paper on 2 days would be 4 photo charges at $500. Deadlines: Please follow deadline times to ensure your obituary is published on the day requested. Hours Deadline (no exceptions) Ad Photos MEMORIAM (NON-OBITUARY) REQUEST Unlike an obituary, Memoriam submissions are remembrances of a loved one who has passed. The rates for a memoriam differ from obituaries. Please call or email us for more memoriam information Please call 651-228-5280 for more information. HOURS: Monday – Friday 8:00AM – 5:00PM (CLOSED WEEKENDS and HOLIDAYS) Please submit your memoriam ad to memoriams@pioneerpress.com or call 651-228-5280. By JAMIE DUCHARME, Associated Press You won’t find dumbbells or weight machines in the gym Sean Keogh runs. At Calisthenics Club Houston, it’s all about training with body weight. “That’s all we do,” Keogh said — but that’s enough to keep new members coming through the doors, excited to learn moves like handstands and pullups. Keogh and his members have plenty of company. These days, content creators, independent gyms and megachains alike are promoting calisthenics, an age-old form of fitness that uses little or no equipment and instead relies on body weight for resistance. In July, President Donald Trump even reestablished the Presidential Fitness Test, intending that youth across the country will again practice old-school exercises like situps, pushups and pullups. It’s little surprise that these no-frills moves are making a comeback in our over-scheduled society, said Anatolia Vick-Kregel, director of the Lifetime Physical Activity Program at Rice University. “We don’t always have time to go to the gym,” she said. “This is what you can do at home or in your office.” Another reason might be economic, said Michael Stack, an exercise physiologist and president of the Physical Activity Alliance, a coalition of groups that promote physical activity. With no equipment required, calisthenics-based programs are affordable for exercisers and profitable for gyms that offer them. Plus, people may have gotten used to exercising with few accoutrements during the pandemic. “This trend has been building,” Stack said. “The pandemic definitely accelerated it.” How effective are calisthenics? There’s plenty of research to suggest that calisthenics can improve everything from muscle strength to aerobic conditioning, Vick-Kregel said. “Body weight is phenomenal,” she said. But there are limits to its effects, said John Raglin, a professor of kinesiology at the Indiana University School of Public Health, Bloomington. “It can be effective,” Raglin said. “But I think the idea that it can or should replace the use of even simple equipment is wrong-headed.” Sometimes, Raglin said, using equipment can actually make exercises simpler or safer to perform. Many people, for example, do pushups with improper form. “If you’re not strong enough or you have joint issues or arthritis, then lying on a bench and using small hand weights can actually be safer and more practical,” he said. It all depends what your goal is Beyond safety, people looking to significantly increase their strength or muscle size will likely see more dramatic results if they use weights, Raglin said. Doing so “utilizes more of your muscle and generates more force than you could otherwise,” he explained. Lifting weights also damages muscle tissue in a way that can be productive, as muscles grow larger through the body’s repair process. Over time, though, it may take larger amounts of weight to keep seeing gains. Progress plateaus as the body gets used to exercises it’s done before. It’s not impossible to grow muscle through calisthenics, Vick-Kregel said; it’s just harder to continuously level up exercises for sustained progress without increasing external weight. “After you’ve done a couple workouts of squatting with your body weight, your body’s going to need external load to get stronger or to build muscle tissue,” Stack agreed. In other words, if you’re after bulging biceps, you may need more than calisthenics to get there. But if you’re just looking to get moving and improve your health, your body is probably enough. Particularly for the roughly 75% of Americans who aren’t meeting federal physical activity guidelines — which call for at least 75 minutes of vigorous or 150 minutes of moderate aerobic activity a week, plus two strength-training sessions — calisthenics are a great option, Stack said. “Body weight is the simplest apparatus you can use,” Stack said. “I would encourage anyone who’s not exercising to start exercising with just their body.” How to begin a calisthenics routine First, assess your current fitness and mobility, Vick-Kregel said. With the help of a mirror, workout buddy or trainer, see if you can do exercises like planks, pushups and squats with correct form. If not, look for modifications, such as doing pushups from your knees. Once you feel confident with the fundamentals, aim to perform calisthenics in 10- to 30-minute chunks, two to three times a week, she suggested. (For a little more structure, you can consult the The Five Basic Exercises Plan, or 5BX, a classic calisthenics program developed by the Royal Canadian Air Force in the 1950s.) Progressively increase the duration and intensity of your workouts as you get fitter. “Gradual progression is critical,” Vick-Kregel emphasized. As you get more experienced, though, calisthenics can be performed at high intensity. Keogh maintains that these exercises are not just for beginners. There are plenty of ways to increase the difficulty of body-weight exercises over time, making them both highly challenging and effective, he said. For doubters, Keogh has a blunt message: “Try it.”
