No fares. No blarney. Celebrate responsibly and get a free ride on buses, light rail or Northstar on St. Patrick’s Day.

On Saturday, March 17, you can ride free from 6 p.m. through the last scheduled trips on routes operated by Metro Transit, the Met Council and Minnesota Valley Transit Authority.

If you’re celebrating that night – or want to avoid driving alongside those who are – riding the bus or train is a worry-free and safe alternative.

Plan ahead! Know your route and when it will operate for your trip home. Light rail and more than 25 bus routes offer trips after midnight on Saturdays. The last Northstar trip on Saturdays leaves Target Field Station at 7 p.m.

Miller Lite Free Rides is a community service program made possible through a partnership with Metro Transit, MillerCoors and J.J. Taylor Distributing Company.

Rapid bus routes would operate frequently and serve stations spaced further apart than regular bus stops, featuring shelters with enhanced customer information and fare payment machines so travel speeds are much faster than local service.

The meeting schedule follows:

Tuesday, Feb. 28
6-8 p.m.
Mississippi Market
Community room
1500 W. 7th St., St. Paul
Served by Route 54

Wednesday, Feb. 29
6-8 p.m.
Richfield City Hall
Bartholomew room
6700 Portland Ave., Richfield
Served by routes 5, 515

Thursday, March 1
11 a.m.-1 p.m.
Central Library
Doty Board Room
300 Nicollet Mall, Minneapolis
Served by many routes

Wednesday, March 7
6-7:30 p.m.
Hamline Midway Library
Meeting Room
1558 W. Minnehaha Ave., St. Paul
Served by routes 67, 84

Public meetings were held last fall to gather input on the rapid bus concept plan.

More information is available at metrotransit.org/RapidBus.

Although Minneapolis has been deemed the healthiest and most bike friendly city in the U.S.¹´², the winter months can make even the most motivated people dread exercise and active commuting to work. The shorter days, snow, and drab weather can certainly make it easier to avoid the gym.

Don’t give up! There are ways to combat the bleakness of the winter months and continue to stay active in the beautiful and bustling Minneapolis.

The benefits of exercise

We’ve all heard about what exercise can do for you; it helps you lose weight, maintain a healthy heart and ward off diabetes. But there are so many other benefits unrelated to these effects:

• Exercise is time to yourself: You don’t have to think about anyone or anything other than yourself. It is a time that is purely dedicated to you and to your own well-being.
• Exercise means a longer life: The time you spend exercising is small compared to the time it will give you overall. With how much time we spend working during our lives; doesn’t the idea of living long enough to enjoy an extensive retirement sound great?
• Exercise can be social time: No need to sign up for Match.com, exercising socially is a great way to meet new people and strengthen current relationships.
• Exercise makes you a super woman: Exercise makes you healthier you which will make a happier, more productive you. You will have more energy to meet your goals and combat winter melancholy

Incorporate Exercise into your Daily Life

You can incorporate exercise into your regular life. It doesn’t have to include running on a treadmill, does not have to be all or nothing, and can be fun! The Centers for Disease Control and Prevention currently recommends adults get 2 hours 30 minutes of moderate aerobic activity per week and two days a week working major muscle groups³. Although this can seem daunting, it is really not much more time than you would spend watching a movie. These 150 minutes per week can be broken up into shorter time chunks and can become a part of your regular routine.

Downtown Minneapolis workers

There’s a reason Minneapolis was voted most healthy city by Forbes¹; there are numerous outlets to help you get or stay healthier during the winter months.

Downtown walking; convenient and easy

The cold of winter can make walking outside painful. Fortunately, downtown Minneapolis makes it easy to walk inside. Minneapolis has about eight miles of climate controlled skyways, which is the largest system in the world⁴. Commuter Connection offers free skyway maps online with mileage at www.commuter-connection.org/commuters/walk/maps/. Become a healthier you:

• Walk the skyways during your lunch break. Consider taking an early or late lunch to avoid the lunch rush crowds.
• Walk further for lunch or your coffee break. Choose locations that are further away rather than closer or try different coffee shops (you may find a new coffee shop that you like more). Walking just ten minutes per workday translates into almost one hour per week of exercise, which is about 40% of the recommended 150 minutes of physical activity per week⁵´³.
• Take the Stairs. A 150 pound person will burn 7 calories per minute taking stairs as opposed to 1 per minute taking an elevator, and burns almost as much walking down stairs as they would upstairs⁶. Bonus: this also counts as working major muscle groups!
• Use different bathrooms. Taking the stairs to a different floor or choosing bathrooms that are further away will get you closer to the recommended amount of activity.

Utilize Downtown Resources

Downtown Minneapolis has many options for exercise:

• Fit to Live offers lunchtime downtown classes including yoga and total workout and body sculpting
• Lifetime Fitness, YWCA and YMCA all have numerous early mornings, midday and after work fitness classes (30-60 minutes long).

Continue to use, or start using public transit during the winter

You may not be able to bike or walk all the way to work during the winter, but this does not mean that you can’t still be physically active during your commute.

Ditch the Car.  One study found that Americans who walk to and from public transit (such as the bus or light rail) get about 20 minutes more activity per day then their car driving counterparts (median of 19 minutes) ⁷. You could obtain the recommended amount of physical activity solely by taking public transit, not to mention also having more time to read a new book or the paper.

If you drive, park further away. If you drive to work, park at a location further away than necessary. It may even be cheaper to park further away. Minneapolis provides many parking options that are on the outskirts of downtown and are skyway connected.

Tips for making downtown exercise more convenient

• Keep a pair of comfortable walking shoes at work
• Keep face wash, a brush/comb, deodorant, and other hygiene necessities at work
• Many downtown gyms will allow you to keep a locker so you can store hygiene necessities near work

Challenge yourself and try something new

It can be empowering to start a new exercise routine or try something new. Here are some ideas to challenge yourself to become a healthier you:

• Buy a pedometer (inexpensive) and challenge yourself to take more steps. Many employers have a 10,000 steps challenge, or find a friend or group and challenge yourselves to work up to 10,000 steps each day. Studies have shown that pedometer-based walking programs have resulted in a modest amount of weight loss without even changing diets⁸.

• Try one new fitness class per month at your local gym to see if you enjoy any enough to continue going. Many gyms offer fitness classes that are included in your membership fee: zumba, spin/cycle class, yoga, kickbox cardio, latin heat dance, and more.

• Many gyms have options for group personal training sessions which may be more affordable than individual sessions and make you accountable to someone else.

Don’t give up

Find what works for you and what you like, or else it likely won’t work. If you get bored, try increasing the intensity or a new routine. Reward yourself; schedule a massage after a month of meeting your goal or find smaller non-food rewards that motivate you to continue being active. Do not give up if you start to waiver; everyone has bad weeks. The sooner you get back the better, but don’t be too hard on yourself. Winter may be a hard time in our beautiful state, but the resources are there to help push past the barriers and be a healthy you.

1. America’s top 20 healthiest cities. Retrieved December 3, 2011 from Forbes.com Website: http://www.forbes.com/sites/melaniehaiken/2011/09/13/americas-top-10-healthiest-cities/.
2. Friedman, S. #1 bike city: Minneapolis. Retrieved December 3, 2011 from Bicycling. com Website: http://www.bicycling.com/news/featured-stories/1-bike-city-minneapolis.
3. USDHHA. U.S. Department of Health and Human Services. 2008 physical activity guidelines for Americans. Washington DC: UsDHHS, CDC; 2008.
4. James, C. Minneapolis skyway system. Retrieved December 15, 2011 from the About.com Website: http://minneapolis.about.com/od/travelweather/a/skyways.htm.
5.  Lachapelle, U., Frank, L., Saelens, B., Sallis, J., Conway, T. (2011). Commuting by public transit and physical activity: Where you live, where you work, and how you get there. Journal of Physical Activity, 8(Suppl 1): S72-S82.
6.  Torphy, S. (2011). Calories burned taking the stairs. Retrieved December 4, 2011 from the Livestrong Website: http://www.livestrong.com/article/307962-calories-burned-taking-the-stairs/.
7. Besser, L.,  & Dannenberg, A. (2005). Walking to public transit: Steps to meet physical activity recommendations. American Journal of Preventive Medicine, 24(4): 273-280.
8. Richardson, C., Newton, T., Abraham, J., Sen, A., Jimbo, M., & Swartz, A. (2008). A meta-analysis of pedometer-based walking interventions and weight loss. Annals of Family Medicine, 6: 69-77.

ST. PAUL, Minn. –The public, transportation stakeholders and local government officials are invited to provide input for Minnesota’s 20-year Statewide Multimodal Transportation Plan at one of nine upcoming open houses statewide.

• Jan. 30 in Duluth—ARDC Office, 221 First St. W., Duluth, Minn.
• Jan. 31 in Crookston—MnDOT Crookston Office, 1320 Sunflower St., Crookston, Minn.
• Feb. 1 in Moorhead—Hjemkomst Center, 202 First Ave. N., Moorhead, Minn.
• Feb. 2 in St. Cloud—MnDOT St. Cloud Office, 3725 12th St. N., St. Cloud, Minn.
• Feb. 7 in Mankato—MnDOT Mankato Office, 2151 Bassett Drive, Mankato, Minn.
• Feb. 8 in Minneapolis—University of Minnesota Urban Research & Outreach-Engagement Center, 2001 Plymouth Ave. N., Minneapolis, Minn.
• Feb. 9 in Maplewood—Maplewood Community Center, 2100 White Bear Ave., Maplewood, Minn.
• Feb. 15 in Marshall—Marshall Library, 201 C St., Marshall, Minn.
• Feb. 16 in Rochester—Rochester Public Library, 101 Second St. SE, Rochester, Minn.

All meetings will take place from 4 to 7 p.m. A brief presentation will be given at 4:30 p.m. and repeated at 6 p.m. Attendees may come and go at any time.

Those unable to attend in-person can participate in an online webinar via Adobe Connect Feb. 6, from 11 a.m. to 12:30 p.m. For details, visit www.minnesotagoplan.org/participate.html.

Topics covered will include the recently adopted Minnesota GO vision for transportation, current transportation system, future challenges and opportunities facing transportation, draft plan objectives and strategies and how the plan will be used.

Minnesota’s 20-year Statewide Multimodal Transportation Plan establishes overarching guidance and priorities for making state transportation decisions across all modes of transportation. The open houses will provide Minnesotans with an opportunity to learn about the current multimodal system, the challenges we will face in the future, and how we can address those challenges. The public is also invited to provide feedback on draft transportation objectives and planning strategies.

To request an interpreter (ASL or other language) or other reasonable accommodation, call Janet Miller at 651-366-4720 or 1-800-657-3774 (Greater Minnesota); 711 or 1-800-627-3529 (Minnesota Relay). Alternatively, send an email to janet.rae.miller@state.mn.us. Please request at least one week in advance.

Gathering input for the 20-year Statewide Multimodal Transportation Plan is an important next step in turning Minnesota GO, the recently adopted 50-year transportation vision, into reality. Minnesota GO aims to better align the state’s transportation system with what Minnesotans expect for their quality of life, economy and natural environment.

In addition to the public open houses, there will be a public comment period and a public hearing in March or April after the draft plan is available. The final plan is scheduled for adoption this spring. Updates to state plans for highways, rail, aviation, transit, freight and non-motorized transportation will follow.

For more information on the project, visit www.minnesotagoplan.org or follow the plan on Twitter, @minnesotago, and Facebook, www.facebook.com/MinnesotaGO.

For more information, contact Kirby Becker, MnDOT Office of Statewide Multimodal Planning, at 651-366-3740 orkirby.becker@state.mn.us.

NEWS FROM MN/DOT

ST. PAUL, Minn. — The public and local officials are invited to participate in a meeting to discuss how the Mississippi River Trail bikeway should be managed in the future. The trail travels through nearly 100 communities between Lake Itasca and the Iowa border.

Nearly 70 cities, counties and agencies manage a portion of the MRT in Minnesota.

“The challenge is finding a way to effectively operate this multi-agency initiative,” said Dan Collins, MRT planner with the Minnesota Department of Transportation. “One step forward is a comprehensive system of MRT signs. The goal of these meetings is find out if and how involved agencies will take on this and other operational challenges.”

Currently, trail routes may be accessed online or on printed maps, but the trail does not have consistent on-road route signage.

All meetings take place 3:30-5:30 p.m. at the following locations and dates:

Roseville – Monday, Dec. 12
MnDOT – Waters Edge
1500 W. County Road B-2

Bemidji – Tuesday, Dec. 13
Bemidji City Hall – Council Chambers
317 Fourth St. NW

St. Cloud – Thursday, Dec. 15
St. Cloud Public Library, Bremer Room
1300 W. Saint Germain St.

Winona – Monday, Dec. 19
Minnesota State College-Southeast Technical, Tandeski Center
1200 Storr’s Pond Road

The MRT is a bikeway that follows the Mississippi River from its headwaters in Itasca State Park to the Gulf of Mexico. The majority of the MRT is routed on relatively low-use roads and road shoulders, and it connects several off-road trails throughout Minnesota. For more information, visit www.mndot.gov/bike/mrt.html.

Wednesday, Dec. 14, 9-10 a.m. – Burnsville Transit Station, 100 E. Highway 13, Burnsville

Wednesday, Dec. 14, 11 a.m.–2 p.m. – Dakota County Western Service Center, 14955 Galaxie Ave, Apple Valley

Wednesday, Dec. 14, 2:30-5 p.m. – MVTA Eagan Bus Garage, 3600 Blackhawk Road, Eagan

Thursday, Dec. 15, 9-11 a.m. – Metro Transit Heywood Offices/Garage, 560 6^th Ave. N., Minneapolis

Thursday, Dec. 15, 11:30 a.m. -1 p.m. – Metro Transit Overhaul Base, 515 N. Cleveland, St. Paul

Thursday, Dec. 15, 2:30-5 p.m.  – MVTA Burnsville Bus Garage, 11550 Rupp Drive, Burnsville

Cedar Avenue is one of the most traveled roads in Dakota County. Construction preparing Cedar Avenue for the buses that will run on the bus-only shoulders began in 2011 and will resume again in spring 2012. Most of the construction will be completed by late fall 2012 with some minor finishing touches completed in spring 2013. Station-to-station service with 15-minute frequency is currently slated to begin in late 2012.

The MVTA will be the service provider for the Cedar Avenue Station-to-Station service, and the MVTA Board approved the purchase of the seven vehicles at its Board meeting on Dec. 7.  The Metropolitan Council is expected to authorize funding at its Dec. 14 meeting.

The buses are being purchased via the State of Minnesota Cooperative Purchasing Venture in the amount of $3,110,463.  Funding for the buses is from two primary sources:  the MVTA secured a competitive Congestion Mitigation Air Quality (CMAQ) grant in 2009-10 matched 80/20 by Regional Transit Capital funds and funds committed by the Dakota County Regional Railroad Authority (DCRRA) which may be augmented by Counties Transit Improvement Board (CTIB) funds.  CTIB collects a quarter-cent sales tax in Anoka, Dakota, Hennepin, Ramsey and Washington counties and a $20 a motor vehicle sales tax, permitted by the Minnesota Legislature, to invest in and advance transitway projects by awarding annual capital and operating grants.

In additional to the vehicles, the MVTA will need to purchase cameras, automatic vehicle locator (AVL) system hardware and a parts inventory for maintenance purposes.

Lane closures will begin at 7 p.m. Dec. 9. During the closure, posted detours will direct motorists to bypass the closure via Hwy 212, Hwy 62 and Hwy 100.

Access to Eden Prairie Center, local businesses and neighborhoods adjacent to the Hwy 169/I-494 interchange will remain open and available during the closure.

Hwy 212 and surface roadways that service neighborhoods and other businesses that feed them to the south of I-494 will remain unaffected.

All lanes of I-494 will reopen by 5 a.m. Monday, Dec. 12.

Part of the Hwy 169/I-494 interchange reconstruction project, the closure is necessary as crews place beams to span the interstate for the new flyover bridge from westbound I-494 to southbound Hwy 169.

The Hwy 169/I-494 interchange reconstruction project includes turning the current expressway into a freeway by rebuilding the interchange with six ramps instead of eight. The performance-based design removes traffic signals, reduces congestion and improves safety.

For more information on the Hwy 169/I-494 interchange reconstruction project, call the Hwy 169/I-494 Project hotline at 1-877-563-4768, e-mail Hwy169-I494@rranow.com or visit http://www.dot.state.mn.us/metro/projects/169/.

For real-time travel information anywhere in Minnesota visit www.511mn.org or dial 5-1-1.

Effective Jan. 1, bus drivers will no longer issue Rail-Only Transfers. If your trips include a transfer from bus to light rail, use a Go-To Card for an easier way to pay your fare.

Get your Go-To Card today!

Go-To Cards can be used over and over again and automatically include a transfer.

Get your Go-To Card here or at Metro Transit stores or select retailers.

Find the nearest Go-To Card retailer.

NEWS FROM: CITY OF MINNEAPOLIS

Commuting to work by bike got just a little bit easier with City of Minneapolis offering new bicycle pumps at six sites to allow downtown bike commuters to manually inflate their tires. The bright blue Air Kits were manufactured and installed by Minneapolis-based Dero Bike Racks. Folks can find them at the bike racks at the Public Service Center (at Third Avenue and Fourth Street South, to the rear of the building), City Hall (at Fourth Street and Fourth Avenue South), Minneapolis Farmers Market (Border Avenue and Third Avenue North), Convention Center (Third Avenue and 12^th Street South), and the 2nd Police Precinct (Central and 19^th Avenues NE, to the left of the front entrance)and 3rd Police Precinct bike racks (East Lake Street and Snelling Avenue). These are free for anyone to use.

Remember that bicycle tires require regular inflation every few weeks and more often as the weather gets colder. Improper inflation can lead to flat tires, decreased rider control, and inefficient riding. Check the sidewall of the tire to read the inflation rating for your bike tire, and use the gauge on the new pumps to inflate to the correct pressure.

These pumps were purchased by the Minneapolis Department of Health & Family Support as part of the Statewide Health Improvement Program (SHIP) Active Commuting Initiative. They were installed by the Bike Walk Ambassador Program, part of the Non-Motorized Transportation Pilot Program (NTP).

Enjoy a free ride on Northstar Link buses and Northstar trains to the Target Holidazzle parade in downtown Minneapolis Dec. 10 and 17. Details for the free bus ride from St. Cloud to Big Lake are at CatchTheLink.com.

The Northstar commuter rail line is making the holiday season brighter by offering free special-event service on Saturday, Dec. 10, and Saturday, Dec. 17, to Target Holidazzle Parade in downtown Minneapolis.

The special-event train will leave Big Lake Station at 3:06 p.m. both days and, after stops at Elk River, Anoka, Coon Rapids and Fridley, will arrive in downtown Minneapolis at 3:55 p.m., giving parade goers extra time to enjoy downtown attractions. The popular parade kicks off on Nicollet Mall at 6:30 p.m.

The free-ride offer is available on Northstar trains after 3 p.m. on both days. Metro Transit buses and light rail will be free from 4-8 p.m. on Dec. 10 and 17 as well.

Once Northstar customers reach downtown Minneapolis, getting to Nicollet Mall is an easy ride on light rail, which connects at Target Field Station. Return Northstar service leaves downtown Minneapolis at 8 p.m.

This year’s Holidazzle season begins Friday, Nov. 25, and continues every Thursday through Sunday night through Dec. 18. Now in its 20th season, the parade features colorful displays, lights, costumes, music and dancing to celebrate the holidays.

Get more information at metrotransit.org/holidazzle.

Metro Transit is a service of the Metropolitan Council. Customers boarded Metro Transit buses and trains 78 million times in 2010.