The no-excuses challenge: 10 ways to whip your brain, buns and spirit into shape

__1. Pretty in Pink 5k Run/Walk__ The third annual event in honor of Breast Cancer Awareness Month is set for 8 a.m. on Saturday, Oct. 15, at Arena Park in Cape Girardeau. The proceeds from registration fees will benefit the local American Cancer Society office, which helps provide resources for local men and women dealing with cancer. Last year's event attracted 344 participants from five states, and volunteer Shannon Daniels is hoping for 500 this year. It's a flat, easy, 3.1-mile course, so round up your coworkers, friends and family, and even the kids. For more information, visit www.caperoadrunners.org or call the American Cancer Society at (573) 334-9197.

__2. Vintage Now fashion show fundraiser__ The second annual Vintage Now fundraiser is set for Tuesday, Oct. 18, at The Venue in Cape Girardeau. The event is sponsored by Pastimes Antiques to benefit the Safe House for Women. According to Pastimes owner Deb Maevers, the show will once again show the audience how to wear vintage clothes and accessories mixed with their own modern pieces.

"I am beyond excited this year," says Maevers. "Our theme for the evening is 'Old Hollywood.' My dream is for the audience to feel as they have been transported back in time, to the height of glitz and glamour of Hollywood. In fact, we are encouraging attendees to dress the part."

Maevers is also looking for stylists and models for the big show. There will be a Fashion Stylist Showdown on Friday, Sept. 2, and a casting event on Saturday, Sept. 10. No experience is necessary, so if you've got an eye for style or you thrive in the spotlight, now's the time to put it into action.

For more information about Vintage Now events, call Pastimes at (573) 332-8882 or find the event on Facebook.

__3. Read to Succeed__ The United Way is looking for volunteers for its Read to Succeed program in Cape Girardeau and Jackson elementary schools. Volunteers are needed at least one day per week, Monday through Thursday, in 40-minute time slots. You'll work one-on-one to help students read through a series of books, sound out new words and practice reading skills.

The United Way will hold information and training sessions on Saturday, Aug. 27, and Saturday, Sept. 17, at the Cape Girardeau Public Library. Come at 8:30 a.m. for a program overview, and stay from 9 to 11 a.m. for training. For details on how to sign up for Read to Succeed, call the United Way at (573) 334-9634.

__4. Big Brothers Big Sisters__ Big Brothers Big Sisters is a small way to make a big difference for a child. Each "Big" is matched with a "Little" and spends a couple hours hanging out with that child each month. Whether you're playing at the park, going to a movie or just grocery shopping together, the idea is for "Bigs" to be a friend and positive role model to their "Little." For more information or to volunteer, call the Big Brothers Big Sisters office in Cape Girardeau at (573) 339-0184.

__5. Start with 15 minutes of exercise__ Look, we know that after a long day of work or chasing the kids, the last thing you want to do is head to the gym. But a new study by the National Health Research Institutes in Taiwan says that even 15 minutes of daily exercise will help strengthen muscles, reduce the risk of some diseases, promote mental well-being and increase life expectancy. So walk around the block a few times at lunch, do jumping jacks during commercial breaks or pop in an exercise DVD while the kids are napping. Chances are that once you get moving, it will be easier to push yourself another 15 minutes, bringing you up to the 30-minute recommendation by the World Health Organization. Either way, say researchers, 15 minutes are better than none.

__6. Humane Society's Bark in the Park__ This fundraiser for the Humane Society of Southeast Missouri comes in the form of an annual picnic at Capaha Park in Cape Girardeau. Attendees will dress their pets in costumes for the Oct. 8 event and parade around the park before enjoying a picnic lunch. The event also includes vendor booths and pet-related contests. All money raised will help purchase vaccinations, food for the animals and other everyday necessities. For more information, visit www.semopets.org or call the Humane Society at (573) 334-5837.

P.S. -- The Humane Society is always looking for volunteers to cuddle and play with the pets, and to help out with other fundraising events. Continue your "challenge" by calling the office to find out how you can further involved.

__7. Try group fitness__ The Cape Girardeau Parks and Recreation Department holds weekly group fitness classes ranging from dance and kickboxing to Pilates and water aerobics. You'll get your body moving, try different types of exercise and meet lots of new people. Classes are only $3.50 per visit, or $36 for 12 visits. Your first visit is always free. For a current schedule of classes, visit www.cityofcapegirardeau.com. The Source Yoga -n- More, Fitness Plus and HealthPoint Fitness also offer a variety of group fitness classes.

__8. Get crafty__ Hobby Lobby stores host classes on cake decorating, oil painting and more. Visit www.hobbylobby.com to look up store locations and class schedules. If you prefer to teach yourself, check out a site like www.pinterest.com, where you'll find thousands of user-submitted home projects, recipes, do-it-yourself jewelry and clothes, holiday decor ideas ... and the list goes on.

__9. Habitat for Humanity__ At Cape Area Habitat for Humanity, volunteers can help build houses for those in need, serve on the family selection and support committees, help out in the administrative office, donate or organize goods in the Re-Store and assist with special events. No experience is needed to volunteer on a construction site -- the site leaders will teach you everything you need to know, and you'll meet some great friends in the process, too. Visit www.capeareahabitat.org or call (573) 334-9728 for more information.

__10. Red Rocktoberfest__ Get out your running shoes for this new event, a 5k race through Cape Girardeau to raise money for the Southeast Missouri Chapter of the American Red Cross. The event, complete with a band, kicks off at 5 p.m. on Saturday, Oct. 8, at the Bel Air Girll. All money raised will go to the local chapter's disaster relief fund, which enables the Red Cross to be there when a family loses its home or a natural disaster strikes. For more information, visit www.semoredcross.org or call the local chapter at (573) 335-9471.