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As the chilly winds blow and snow blankets the ground, the urge to stay indoors can be strong. However, winter presents a unique opportunity to stay active and embrace the great outdoors. Not only does exercising outside in winter provide physical benefits, but it can also enhance mental well-being. This article explores various outdoor workouts suitable for winter, offering practical advice and examples to help you stay fit during the colder months. Embrace the Chill: Benefits of Outdoor Winter Workouts Before diving into specific workouts, it's important to understand the advantages of exercising outdoors in winter. Here are a few key benefits: Boosted Mood : Exposure to natural light, even on cloudy days, can help combat seasonal affective disorder (SAD) and improve overall mood. Increased Caloric Burn : Cold weather can cause your body to work harder to maintain its core temperature, potentially leading to increased calorie expenditure. Variety in Routine : Outdoor workouts

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December 19th has been a date of significant historical events that have shaped nations and influenced global dynamics. Look to December 19, 1946, and we find the establishment of the United Nations International Children's Emergency Fund (UNICEF). Founded in the aftermath of World War II, UNICEF was created to provide emergency food and healthcare to children in countries that had been devastated by the war. Over the years, UNICEF has evolved into a leading advocate for children's rights around the globe, working tirelessly to improve the lives of millions of children through education, health programs, and emergency assistance. This day marks not only the creation of an essential organization but also a commitment to the welfare of future generations. On December 19, 1961, the United States began its involvement in the Vietnam War by sending military advisors to assist the South Vietnamese government. This moment marked the beginning of a significant escalation in U.S. military

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ALTON - It’s official: the Alton Midwest Nationals Formula 1 (F1) Powerboat Championship races are returning to the Alton riverfront not only next year, but for the next three years. Alton City Council members on Wednesday approved an agreement for the city to host the races in 2025, 2026, and 2027. The second annual installment will be held next summer during the weekend of Friday, July 18 to Sunday, July 20, 2025. “The F1 Powerboat Championship is coming back to Riverfront Park for the 2nd Annual Alton Midwest Nationals Powerboat Championships,” a press release for the event states. “This event is going to be epic, with fast boats racing on the Mississippi River and tons of fun activities for everyone to enjoy.” In addition to “some of the best powerboat racers in North America,” the second annual event will also feature “vendor displays, free viewing areas, a VIP Experience, music, food, and more.” The weekend

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EAST ST. LOUIS - An East St. Louis man with a long criminal history faces new charges after allegedly breaking into someone’s home, firing a gun at multiple occupants, and fleeing from police. Daron J. Cooper, 28, of East St. Louis, was charged with the following: Armed Habitual Criminal (Class X felony) Home Invasion (Class X felony) Home Invasion (Class X felony) Aggravated Discharge of a Firearm (Class 1 felony) Aggravated Discharge of a Firearm (Class 1 felony) Unlawful Use or Possession of Weapons be a Felon (Class 2 felony) Aggravated Fleeing or Attempting to Elude a Peace Officer (Class 4 felony) On Dec. 6, 2024, Cooper allegedly broke into his ex-girlfriend’s house before discharging a firearm at multiple occupants and fleeing from police, according to a petition to deny his pretrial release. “Defendant was identified as the suspect who entered his ex-girlfriend's residence by forcing entry through the front door, then discharging

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GODFREY - The National Great Rivers Research and Education Center (NGRREC) is launching an exciting new free educational series for community learners. The SEED (Sustainable Environments for Education and Discovery) Series will kick off with a “Gearing Up for Gardens” session from 10 a.m. to noon, Tuesday, Jan. 28, 2025. Lewis and Clark Community College Horticulturist & Garden Designer Katie Piper will share the benefits of native plants and how to incorporate them into participants’ gardens. The event will also feature a native seed swap – every guest will receive a packet of Illinois bundleflower seeds, collected from the Field Station gardens, to take home and grow. “We are thrilled to offer this new educational opportunity to our community,” said Erica Doerr, Environmental Educator. “The SEED Series reflects our commitment to fostering a deeper understanding of environmental sustainability. The events will provide people with the tools

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SPRINGFIELD – Starting January 1, 2025, employers in Illinois will be required to provide pay stubs to employees each pay period. The pay stubs must include information on hours worked, pay rates, overtime pay, and deductions from wages. “This law gives employees greater transparency about their earnings, allowing workers to verify their hours, income, and deductions,” said Illinois Department of Labor Director Jane Flanagan. As part of Public Act 103-0953 , employers must keep a copy of an employee’s pay stub for a period of three years from the date of payment, regardless of whether that person remains employed at the business. An employee or former employee may request copies of their paystubs at least twice in a 12-month period. Questions about Public Act 103-0953 can be sent to DOL.Wages@Illinois.gov and 312-793-2808.

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CHICAGO - Today, Governor JB Pritzker, the Illinois Department of Healthcare and Family Services (HFS), and the Illinois Capital Development Board (CDB) announced the selection of 13 organizations to receive funding through the unprecedented Healthcare Transformation Capital Investment Grant Program. The grants, which total $200 million, will fund capital projects addressing health-related social needs and reduce disparities in healthcare in historically underserved communities. “As my administration continues on our mission to expand healthcare access throughout Illinois, we’re focused on investing in historically underserved areas,” said Governor JB Pritzker. “This Capital Improvement Grant Program will improve hospitals and care centers with much needed improvements, making it easier for healthcare professionals to serve their communities.” Healthcare Transformation Capital Improvement grants will build on HFS’ equity-driven Healthcare Transformation

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GODFREY - Lewis and Clark Community College's Science of Happiness class collaborated with College for Life (CFL) students this fall to write gratitude letters to loved ones and teachers, encouraging meaningful connections. As part of the project, a gratitude portrait wall is on display in Trimpe, featuring photos of CFL students alongside the words of things they are thankful for. “This gratitude project not only helped foster positive emotions but also encouraged students to spread kindness and appreciation to everyone they interact with,” L&C Communications Professor Christina Chapman said. The Science of Happiness students worked with CFL participants, many of whom have disabilities, to help them write gratitude letters. Through these conversations, the two groups shared stories, laughter and reflections, forming bonds based on mutual respect and shared experiences. The project also helped students rethink their ideas about people who are different from them. One

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WASHINGTON, D.C. - U.S. Senator Tammy Duckworth (D-IL) joined U.S. Senators Todd Young (R-IN), Roger Marshall (R-KS) and Maggie Hassan (D-NH) in reintroducing bipartisan legislation that would provide Veterans who have service-connected disabilities with expedited screening under the Transportation Security Administration’s (TSA) PreCheck program. While TSA PreCheck is already offered to active duty, Reserves and National Guard servicemembers at no cost, the Veterans Expedited TSA Screening (VETS) Safe Travel Act would expand this program to include Veterans who are amputees, paralyzed or blind who often experience challenges when passing through airport security. “Millions of Veterans have sacrificed a great deal in service to our nation and returned home with service-connected disabilities—for those of us who rely on prosthetics and wheelchairs for mobility, air travel and passing through airport security can be a challenge,” said Senator Duckworth. “I’m

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ST. LOUIS - Yesterday, it was announced that there would be a suspension of operations at Homer G. Phillips Memorial Hospital and a sudden furlough of its dedicated healthcare workers. In response, the City of St. Louis Mayor’s Office, Department of Health, and the St. Louis Agency on Training and Employment (SLATE) will be collaborating with healthcare leaders across the region to ensure that the impacted workers receive the support they need to find meaningful employment by connecting these individuals with new opportunities, whether through job placement, training programs, or other forms of assistance. “My thoughts are with the workers who were unjustifiably impacted by this sudden closure,” said Mayor Tishaura O. Jones. “However, I know thoughts must be matched by action, and I’m proud of the quick coordination happening within our City departments to support these workers. The closure of this hospital right before the holidays represents another

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SPRINGFIELD – The Illinois State Police (ISP) is expanding the number of ways drivers receive alerts when ISP activity is up ahead and they need to slow down and move over. ISP and the Illinois Department of Innovation & Technology, (DoIT) are partnering with HAAS Alert to expand notifications to select Chrysler, Dodge, Jeep, Mercedes-Benz, RAM, and Volkswagen vehicles. These safety alerts to drivers will be powered by Safety Cloud, HAAS Alert’s solution for delivering digital alerts through leading navigation apps and compatible vehicle infotainment systems. “Move Over crashes are preventable and we’ve had too many troopers killed and injured because of them,” said ISP Director Brendan F. Kelly. “To keep both ISP troopers and drivers safe, ISP continues to identify new ways to alert people when they need to slow down and move over. Our partnership with HAAS Alert will help us ensure drivers are paying attention and focused on the road ahead.”

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The bed is a space to relax and recharge. But not all sleeping positions are created equally. If you’re constantly waking up with neck, back or joint pain, Zeeshan Ahmad, MD , a spine physiatrist in pain management at OSF HealthCare, has some things to try. Primary position The idea, Dr. Ahmad says, is to maintain the body’s natural posture when you sleep. Doctors have found that sleeping on your left side is a good way to accomplish this. “Put a pillow under the neck in a way that the neck is in a neutral position,” Dr. Ahmad says. “We don’t want the pillow to make the neck go up.” Put a pillow between your legs, as well, so your right leg doesn’t pull the spine down. Arms and pillows When sleeping, should your arms be by your side, curled up in a so-called T-Rex position or some other way? Dr. Ahmad says it comes down to comfort. If resting your arms on your midsection doesn’t hurt, go for it. Another option for side

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MARYVILLE - Dan Rojek, Director of Surgical Services, is excited to announce the addition of the Da Vinci 5 robotic surgery system to its cutting-edge surgical technology lineup. The Da Vinci 5 is the most powerful and fully integrated system to date, designed to deliver better patient outcomes while lowering the cost of care. Anderson Hospital plans to launch the new system – which arrived today -- in early 2025. With the third busiest single robot surgery program in Illinois, Anderson Hospital has been at the forefront of minimally invasive procedures, offering advanced care to the communities we serve since September 2010. The addition of the Da Vinci 5 will expand the capabilities of our robotic surgery program, further enhancing our robotic volumes. “This investment in state-of-the-art technology reaffirms our commitment to providing the highest level of care,” said Dan. “The Da Vinci 5 will allow us to continue delivering exceptional results whil

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ST. LOUIS — A second individual has been charged with murder in the shooting death of Colin Brown, a high school hockey player from the O'Fallon area, who was fatally shot while riding in a car with his father on Interstate 55 in St. Louis. Donovan Baucom Jr., 28, was charged on Wednesday, Dec. 18, 2024, with first-degree murder, shooting from a motor vehicle, and several other offenses related to the incident. Baucom was arrested on Tuesday, Dec. 17, 2024, by St. Louis Police, with assistance from the St. Louis County Police Department. He joins Garrett Jordan, who was charged earlier after investigators traced his phone's location data to the crime scene. Jordan is currently being held without bond and has pleaded not guilty, waiving his initial bond hearing. According to court documents, investigators utilized witness testimony, security video, and cell phone location data to connect Jordan to a dark-colored Audi believed to be involved in the shooting. Authorities allege tha

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GLEN CARBON - Caritas Family Solutions is asking for help to make sure the last few children on their list have a merry Christmas. As an organization, Caritas supports kids in the foster care system, adults with developmental disabilities and seniors. They serve 6,300 individuals every year, including 1,400 children in the foster care system. At their Glen Carbon location, there are 15 kids who still need gifts this holiday season. “Christmastime brings it all together,” said Hope Carbonaro, chief program officer with Caritas. “We always consider the fact that children that have experienced trauma in their young lives, abuse and neglect, that while we care for them all year long in various ways, that waking up Christmas morning and feeling a sense of normalcy and feeling a sense of joy and that people love and care about that experience for them is just something that’s hard to explain in words. It’s very meaningful.” Community members ca

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ST. LOUIS, MO. – On Tuesday, Dec. 17, 2024, U.S. Figure Skating and the St. Louis Sports Commission announced that the 2026 U.S. Figure Skating Championships will be hosted at Enterprise Center in Downtown St. Louis City. Mayor Jones issued the following statement: “St. Louis is America’s first Olympic city, and our legacy as a sports town cannot be denied,” said Mayor Tishaura O. Jones. “We can’t wait to welcome America’s Olympic hopefuls and figure skating fans from across the country to our beautiful city. See you in 2026!”

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EDWARDSVILLE - The fourth phase of a project to build a shared use path along part of Highway 157 in Edwardsville is officially underway following City Council approval on Tuesday. The city has been awarded $390,400 in federal CMAQ grant funds to build a shared use path along 0.37 miles of Highway 157 from West Schwarz Street to Enclave Boulevard. Edwardsville City Council members unanimously approved a joint funding agreement with the Illinois Department of Transportation (IDOT) for the project’s construction. Under the terms of the agreement, this phase of the project is set to be completed within five years. Aldermen also approved $97,600 in matching funds which, in addition to the federal grant, brings the project total to $488,000. Warren said the $97,600 is the city’s portion of the project funds, but noted they would be covered by a grant from the Metro East Park and Recreation District (MEPRD). Under a separate agreement to allocate these matching funds,

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COLLINSVILLE — Ashay Hopkins, a student at Collinsville High School, has been named the Student of the Month for December 2024, recognized for her positive influence and dedication to her peers. Hopkins, who is known for greeting her classmates each morning with a warm hello and a smile, has made a significant impact on the school community. “It always helps me get into the same positive frame of mind,” said the individual who nominated her, highlighting her ability to uplift those around her. In addition to her cheerful demeanor, Hopkins is noted for her commitment to academic excellence. “She not only works to get the 'A' but always wants to know how to become a better public speaker,” the nominator remarked. Her dedication extends beyond her own studies, as she dedicates hours each day to tutoring fellow students in subjects such as math, English, and public speaking. Hopkins' support for her classmates is further illustrated by her attentiveness

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COLLINSVILLE - Thirty-three members of the Collinsville High School Class of 2025 have been named 2025-26 Illinois State Scholars . IASC ( Illinois Student Assistance Commission ) uses a formula to determine this select group across the state each year. Qualification is based on each student's standardized test scores and performance-based academic data. CHS Class of 2025 Illinois State Scholars Henry Bauer Katelyn Berger Hannah Bolla Cade Braddock Brion Brown Danielle Cary Kaylynn Castens Scarlett Clayton Kaylee Cooper Bailey Demick Kenna Fisher Brody Fister Selah Hart Reznor Hartmann Diana Hernandez Alyssa Huckelberry Naomi Hurst Holiday Johnson James Kline Morgan Laing Emma Miller Molly Piper Charlene Rushing Roselyn Sanchez Jocelyn Scott-Gas Olivia Skertich William Slazanik Canaan Sweitzer Solomon Talbott Sophie Vanmiddendorp Aiden Wiley Ian Yakstis Trevor Zipprich

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GRAFTON — The Grafton City Council meeting on Tuesday, Dec. 17, 2024, opened with a moment of silence to honor Retired Chief of Police Eric Spanton, who died on Dec. 14. Mayor Mike Morrow led the tribute, reflecting the community's respect for Spanton's service. During the meeting, Trebe Bradfisch, along with event coordinators Jessica Hayes and Deseray Hardwick, presented a donation from the fourth annual Witches on the Water event to the National Memorial of Military Ascent (NMMA). This year's event attracted participants from various states, including Texas, Arizona, Kentucky, and Massachusetts, contributing to a donation of $17,201. The amount raised this year marks an increase from previous years, with the total contributions since 2021 reaching $41,422. “Again, the Witches on the Water have surpassed expectations with their generosity and devotion to our veterans and the Grafton Memorial. We are forever grateful,” Mayor Morrow stated during the meeting. The

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