Stride - April 2013

RUNNING EVE NT GUIDE!

E R IC A LO S T 1 1 5 LB S .

MEET THE LOSERS! pg 24

5 WEIGHT LOSS SUCCESS STORIES ROWING - THE COMPLETE BODY WORKOUT PAGE 12

+

>>

3 people who found the fountain of youth through fitness PAGE 36 Meet Fargo’s own Dr. Phil

Cyst Fibros ic is’ a-thon Walkpg. 8

>>

pg.34

April 2013

from the

Editor QUARTER LIFE CRISIS

S

omehow, another

them, I couldn’t help but think how

year has passed

young they seem. Does age really

and yet another

mean anything when it comes to

birthday has crept

fitness? I’d say that the 40s and up are

upon me. For some

the new 20s. With that said, I realize

reason turning 25 is a little scarier

that having a quarter life crisis is a

than the previous 24 birthdays. As the

waste of my time and health.

youngest of three girls (yup, my dad is one lucky fella) I recall thinking “Wow,

Putting together April’s issue has been

Bre is getting old,” when my oldest

inspiring on so many levels. From

sister hit the two-five mark. I can’t

meeting individuals who are running

help but wonder if I’m having a bit of

against the clock of time, and seem

a quarter life crisis and am actually

to be miles ahead of it, to hearing

starting to feel like a full blown adult.

success stories of five people who

Excuse me... when did that happen?!

have lost 588 combined pounds has motivated, inspired and encouraged

Sure, I can flounder in denial and keep

me tremendously. When all is said

telling myself I’m still 21. But who am

and done, it seems no matter what

I fooling, each year life seems to be

age, shape or walk of life, it’s never

getting better. As a personal trainer,

too late to say “I can,” and to better

group exercise instructor, CrossFitter,

yourself physically.

Stride Magazine is published 12 times a year and is free. Copies are available at over 1,000 FargoMoorhead locations along with digital versions at www.fmstride.com.

APRIL 2013 PUBLISHER Spotlight Media LLC. www.wedomagazines.com

President/Founder Mike Dragosavich Editorial Director Andrew Jason Stride Editor Kylee Seifert Graphic Design Mike Dragosavich, Andy Neidt, Sean Walsh Research/Contributors Amanda Ahrenholz, Elizabeth Huwe, Haley Haddock Website/Social Media Haley Haddok

SPOTLIGHT MEDIA General Manager Brent Tehven Marketing/Sales Tracy Nicholson, Todd Graf, Patty Nystrom Distribution Manager Seth Holden

Dance Director, fitness and health enthusiast and now Editor of Stride,

All in all, there will be no quarter life

I’ve always kept myself in check when

crisis for me as I turn 25. Instead, I’ll

it comes to health and staying in shape.

welcome new challenges, such as

However, I can’t help but wonder, will

taking on the job as Editor of Stride

I always be able maintain how fit I am

and strive to continue to improve,

now, at 25 or perhaps exceed it? Or

just as we do with each new issue we

are these just some useless quarter

create. Now it’s your turn to embrace

life crisis thoughts swirling around my

your age and maybe challenge

mind?

yourself to exceed what you

PHOTOGRAPHY Jesse Hoorelbeke of J. Alan Paul Photography (www.jalanpaul.com), Caitlin Abrams, Andrew Jason, Jenna Lenertz

CONTACT 502 1st Ave N Ste 100 | Fargo,ND 58102 701-478-7768 info@fmspotlight.com

accomplished one year ago. Enjoy!

I met three individuals this month who

™

Spotlightmedia

are in their 40s, 50s and 60s and are in the best shape of their lives. As I learned their stories and got to know

4

Stride • April 2013

kylee@fmspotlight.com

Stride Magazine is published by Spotlight Media Inc. Copyright 2013 Stride Magazine & fmstride.com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmstride.com. Stride Magazine & fmstride.com will not be held responsible for any errors or omissions found in the magazine or on fmstride.com. Spotlight Media Inc., accepts no liability for the accuracy of statements made by the advertisers.

CONTENTS

Shape It Up with Austin Kemp pg 16

Fit for life

pg 36

COVER STORY

pg 24

STORIES

8 Great Strides Walk-A-Thon

Find out how you can support the Cystic Fibrosis Foundation.

10 My Running Gear

A look inside Stride’s Editorial Director’s gym bag so you know what you need for your upcoming races.

12 Rowing Your way to Fitness Rowing can be a great workout. Learn how you can stay in shape with this underutilized machine.

20 Spring Into Fashion Learn how to stay fashionable while staying dry with our fashion guide.

34 Injury Prevention

Meet Fargo’s own Dr. Phil and learn how you can prevent injuries.

44 THE RUNNING CIRCUIT

082012

Find out what races are happening across the region. We highlight 20 of them.

ReadingWritingFriendshipMathOak Grove Middle School!

MusicSocialStudiesEnglishArts HistoryGeographyLanguageM MathematicsSocialStudiesHist oryFriendshipMathaticsMusicS SocialStudiesEnglishArtsHistor yGeographyLanguageMathema icsSocialStudiesHist oryFriends hipMathaticsmaticsMusicSocialStudiesEnglishArtsHistoryGeographyLanguReadingWritingFrien Serving Grades K-12 SocialStudiesHisSocialStudiesHi The Next Big Step In Your Child’s Education.

Think it’s impossible to be in Football, Choir, and Theatre at the SAME TIME? Or maybe Basketball, Band, and Speech? Here at Oak Grove Lutheran School YOU CAN! With 21 extracurricular activities to choose from, this is the time in your life to explore your interests and discover yourself.

Call Today And Visit Our Campus • 701.373.7114

6

Stride • April 2013

Steve Walker

Steve FargoWalker

Steve Walker Fargo 701–235–7812 Fargo 701–235–7812 701–235–7812

082012-01862AC

2-01862AC 082012-01862AC

presented by the cystic fibrosis foundation

By Kylee Seifert

Key Numbers The first year, in 2004, was made up of six teams who raised just over $16,000. This past year 16 teams participated and helped raise over $90,000. That marks a 20 percent raise from 2011. Can you help them reach their goal of $95,000 in 2013?

Register now!

where: Lindenwood Park, Fargo when: May 4

"

Having a walk is a great way to bring our community together, share our stories and celebrate, not only what the families and teams accomplished but to also look forward to where we are going and what we are striving for, which is to find a cure for Cystic Fibrosis.

Matthew Ling

Development Director

Almost $.90 of each dollar raised will go to aid with research, quality care and education for cystic fibrosis.

8

Stride • April 2013

"

Visit cff.org and click on ‘Great Strides’ to register for the Fargo Walk-a-thon. Sponsorship opportunities are still available.

kristy brink

NMLS 491573

MORTGAGE EXPERT

ContaCt Kristy today about all your MortGaGE nEEds and rEdisCoVEr HoME buyinG

kristy.brink@cornerstonebanks.net

www.cornerstonebanks.net (701) 364-9630

2627 University Dr. S. ∙ Fargo - 2280 45th St. S. ∙ Fargo

paramount SP0RTS

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FOR .BIKES 701-364-2334

paramountsports.net

By Andrew Jason Andrew Jason is the Editorial Director of Spotlight Media and is running the full Fargo Marathon.

My Running

gear A look inside Editorial Director, Andrew Jason’s, gym bag.

There is a lot of equipment out there for runners. How do you know what’s worth spending your hard-earned money on? Well, hopefully I can help you out. Here’s a look inside in my gym bag. You can see some of the gear that I recommend purchasing. Everything here is pretty affordable so this can give you a good idea of what to buy. (Be thankful we didn’t turn this into a scratch and sniff section.)

1) Clif Bar

2) GU Energy Gel

3) Ipod Running Armband

Protein up This is the perfect pre-run snack. It’s made from whole, organic ingredients and is made to sustain energy. It’s packed with carbs, fiber, protein and all sorts of other healthy goodness.

Energy Boost They actually hand these out during the half and full marathon but I like to keep a few in my pockets to snack on during the race.

These are meant to give you energy to make it to the finish line.

Music If you’re like me then you need music to do everything. This Scosche SoundKASE Ipod running band allows me to bring my music along with me on any run. It’s the perfect way to keep me motivated.

Ear buddies These headphones were designed by athletes for athletes so they never fall out. This is great because I hate to waste time trying to keep my headphones tucked into my ears.

Fargo Running Company - $1.29

Scheels - $15

Scheels - $30

Beyond Running - $1.39 10

Stride • April 2013

4) Yurbuds headphones

Marathon Info Go to fargomarathon. com for more information. Sign up quickly because prices go up April 30.

1

8

7 3

4 2

5 6

5) Under Armour Running Shorts Short Shorts Yes, they’re short but it’s worth it to have a quality pair of running shorts. I love my Under Armour Running Shorts, the netting inside makes sure everything stays in line.

Scheels - $30

6) Running Shirt Lucky Threads Make sure you have a shirt that breathes properly. NEVER wear a cotton shirt while running. I recommend buying shirts at the race expo. You can usually find a good deal on shirts and they often have shirts from the previous year for very cheap.

RACING EXPO - PRICES VARY

7) 2Toms Sport Shield Safe guard Trust me, there’s nothing worse than a bad case of chaffing. Make sure you invest in some anti-chafing gel. I like the 2Toms Sport Shield that Beyond Running sells.

Beyond Running - $12

8) Brooks Running Shoes Running shoes

I really enjoy my Brooks Trance running shoes. These are a quality pair of shoes that will allow you to put a lot of miles on them.

Beyond Running - $150 Stride • April 2013

11

Y TO A W R U O Y ROWING

FITNESS

andler with Matt Ch v up that re to y a w t a grea p Rowers are in building u id a l il w d n a y . summer bod and kayaking g in e o n a c r fo muscles used

QUE

UNI

Article By Kylee Seifert Photos By J. Alan Paul Photography

12

Stride • April 2013

WORKOUT

Matt Chandler, a certified CrossFit trainer, demonstrates the versatility of a rowing machine and how user friendly they can be.

A MAGIC

ROWING RIDE Rowers seem to hardly be used and tend to sit dusty in the corner of most gyms. The question is, why aren’t these fitness heroes being utilized? Rowers are one of the best machines to be incorporated into a workout routine. They require equal effort from both upper and lower body and due to the low impact movements, aid in lower injury risk. It seems they are intimidating or perhaps boring for some.

Whatever the excuse may be, it’s time to dust those babies off and get in the rowing spirit.

Stride • April 2013

13

Damper

This is used to set the air flow through the vent which will result in how much work you have to put into your workout and how much load you are pulling. Generally, the damper will be set between four and six. Keep in mind that lower settings are beneficial for aerobic workouts and higher settings will benefit as strength workouts.

ts kou r o g us W han o i r he g t n i Va get row

ou lay ic e y bas ee to p t Onc our r f ren el y . Fe se diffe our e of u q e y ni th tech d with thin i w n arou ions at vari ut. ko r wo

Keep your arms straight and only doing work with your legs.

At first, it will take some concentration to get this one down when you’re used to your basic rowing motion. Once it’s mastered, you’ll find it is beneficial for isolating muscles in your upper back, shoulders, pecs and arms.

This motion feels a little awkward at first as well but once momentum is built up, you can do some serious strength work. Place the damper on a higher setting for this type of work to get an effective strength workout for your legs. Each time you push away, there should be a fair amount of struggle against the amount of resistance. You’ll feel this one from your calves up into your glutes for a couple days to follow. In order to avoid injury, it is extremely important to maintain a straight back when you use a higher resistance.

Row at maximum effort for about 500 meters for multiple intervals. In between your intense intervals, slow your pace down to a nice easy row to drop your heart rate. Revving up your heart rate and then letting it fall results in burning a higher amount of calories. This generally makes a rowing workout go much quicker as well.

Row for calories over meters.

Generally, it’s easiest to row for a certain amount of meters. Try changing the screen to the calorie counter. By turning the damper to a higher setting, you will hit your calorie goal quicker and it still requires a great amount of effort.

Did you Know?

Burn, baby, burn!

Working on an indoor rowing machine will burn calories quicker than hitting the treadmill, bike or stairclimber at the same intensity and amount of time.

14

Stride • April 2013

Be an Olympic athlete. Outdoor rowing was one of the original sports in the modern Olympic Games.

02

work a rowing machine requires, it is considered one of the only workouts beneficial to people at any age, young or elderly.

Go fish!

Some rowing machines have a “Game” section

04

Rower vs.

Cane. Due to the low intensity

03

Begin to pull back until your legs are fully extended and the handle is pulled up to your chest. Pull the handle to your chest while maintaining proper posture the entire time. When returning to the start position, be sure your knees end directly over your ankles.

Straighten your legs and only use your arms to row.

Do interval rowing.

01

Basic Rowing

Cross train with various intense movements.

Try rowing a certain amount, maybe 250 to 500 meters (or more!), then hop off to do something like burpees, pushups or mountain climbers in between. Complete a set of those then return to the rower to row the same amount of meters. Repeat this a few times through. This is a great way to combine maximum endurance and strength.

you can select on the main screen.

The “Fish Game” requires your small fish to avoid being eaten by larger fishes. You have to row hard or slow it down to steer clear of them. It’s fun and before you know it, you’ve burned a pile of calories.

Take it to the river. Put your newly found rowing strength to use in the great outdoors.

Rent a canoe or kayak from River Keepers in Moorhead to enjoy a day on the Red River.

05

For more information, go to riverkeepers.org.

It is located at 202 1st Ave. N, Moorhead.

16

Stride • April 2013

SHAPE IT

up

ARTICLE BY KYLEE SEIFERT PHOTOS BY J. ALAN PAUL Photography

with

Austin

Kemp

In 2007, Austin Kemp was hit head-on by a drunk driver and fractured two vertebrae.

Despite having to attend physical therapy twice a week for two years, basically losing the ability to bend over, rotate at the waist and turn his head, he decided to challenge himself instead of letting those factors limit him. He began to hit the gym hard, only to be continually motivated by his results. Now as a full time student and employee, he makes a point to get in his daily workout and maintain a healthy lifestyle.

The 'Trifecta' Diet for an All-Star Athlete: My diet focuses on mass building while also being low in fat at the same time.

I aim for three things; muscle mass, strength and definition. I try to eat five meals a day, if my schedule allows it, which provides my body with a steady supply of nutrients throughout the day and prepares my body for the workout to come.

RED

D REA

ON

and

BE

PI INS

Stride • April 2013

17

• Standing cable pushdowns • Single arm cable pushdowns • Triceps dips • Bent over cable triceps extensions

• Dual cable curls

• Single arm lateral cable curl

• Sitting dumbbell curl

• Inverted incline bench dumbbell curl

• Seated overhead dumbbell triceps extensions

• Machine triceps extensions

Tr iceps

• Machine cable curls

Biceps

• Seated deltoid extensions

• Seated deltoid raises

• Seated dumbbell press

• Standing cable bar deltoid raises

• Machine shoulder press

s Shoulder

3. Allow at least 24 hours of rest in between working the same body part.

2. Clear your mind of distractions and focus on your routine while at the gym. This includes your cellphone.

1. Concentrate on the correct form to maximize each rep.

les u R n e d l o G

ree Austin's Th

• Incline bench press

• Leg press with feet placement variations (neutral, toes pointed out, toes pointed in)

• Dead lifts

• Seated calf raises

• Machine standing calf raises

• Leg extensions

Legs

• Cool down on stationary bike

• Warm up with variable intensity on a stationary bike

Car dio

• Flat bench press

• Decline weighted ab twists with optional 45 pound plate • Decline sit up while tossing a 25 pound medicine ball

• Flat bench dumbbell press with hand placement variations

• Standing lateral cable flies

• Cable flies

• Decline bench press

• Hanging leg raises

Chest

pound plate

• Decline weighted sit ups with optional 45

Abs

Fashion

Spring Into

Fashion Ilse Jacobsen

If it’s going to rain and pour, you may as well brighten the day with some fun, stylish trends. Look as sweet as a lamb and as fierce as a lion with these trendy rain boots and umberellas.

Proper & Prim, $118

By Kylee Seifert Photos by Andrew Jason

Let it rain.

Lot 2029 Umbrella Lot 2029, $10

20

Stride • April 2013

Lot 2029 Umbrella Lot 2029, Ruby $12

Bogs Rainboots Scheels, Bog $105.95

Kamik Rainboots Scheels, Kamik $59.99

Bootsi Tootsi Rainboots

Lot 2029, Bootsi Tootsi $39

You can find these products at the following locations: Lot 2029: 612 Main Ave, Fargo Proper and Prim: 317 Broadway N, Fargo Scheels: 1551 45th St. S, Fargo Stride • April 2013

21

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TIM - 100 pounds

A 2009 survey done by the Centers for Disease Control and Prevention doesn’t give North Dakota a very good reputation when it comes to obesity. According to the CDC, 20 percent of the population of North Dakota is obese. The percentage is even higher for those with an unhealthy Body Mass Index. While that number may not be mind blowing compared to some other states, it still places a great amount of North Dakotans at high risk for problems, health related issues and even death.

It is so important as a state to fight this epidemic and encourage those who think there is no way to overcome the weight that is holding them back from living. Here are five local individuals who have conquered a

ERICA

beast that they thought would hold them back

- 115 pounds

for life. They are proof that no matter what age, shape or amount of pounds an individual needs to lose, there is a light at the end of the tunnel. It was no joyride for these individuals but they now have their lives and the ones they love back.

By Kylee Seifert Photography by J. Alan Paul Photography

24

Stride • April 2013

MOLLY - 108 pounds

KENDAL - 156 pounds

RAMON - 109 pounds

Stride • April 2013

25

ERIcCoeA Ros

270 lbs. t h ig e W t s Heavie s. ht - 155 lb ig e W t n re r u C 115 lbs.

Total Loss -

For Erica Roscoe, getting

"I just wanted to sit on the couch and eat junk food with my friends

under 200 pounds was a huge milestone.

but you have to make your choices. I would get mad and angry. When

It was something she hadn't experienced

I workout and eat well and feel right, then it’s worth it. It’s a new day

in about 13 years. "I remember going

and at the end of the day.. I want to be proud of myself." She's arrived

around the gym screaming, 'There’s a

at her goal weight and is pushing herself even harder to exceed it but

one in front of my number!'" Her weight

knows that no matter how hard she works by eating right and working

issues had been brought up during one

out everyday her body will, "go where it goes."

of her regular checkups. Roscoe's doctor blatantly said it was time to join a gym.

Because her doctor had gone through her own weight loss journey, Roscoe had the connections and support she needed to get rolling.

As part of the Army in her early 20s, Roscoe hadn't always been heavier but after having kids, it seemed she couldn’t lose any weight.

She eventually found a place at Total Balance with her personal trainer, Molly Klein. Throughout her weight loss journey, Roscoe had days where she struggled to keep going, and she remembers feeling,

26

Stride • April 2013

g was makin my body and f o d e ss a barr e I was "I was em use becaus o h e th in y locked articipate. my kids sta dy to go p bo y m f o and assed with them too embarr to do stuff e bl a be to nt them I wanted I didn’t wa s, lu P . m e with th K to be out run around ‘Oh, it’s O , k in th nd me a to look at lthy.’" nd not hea of shape a

AMERICANS LOVE SOYFOODS

AT MEAL TIME.

tasty

CHICKEN AND CHEESE QUESADILLAS WITH EDAMAME SALAD TOPPING

steamed or boiled green soybeans that are rich with carbohydrates, protein, and dietary fiber

SOYFOODS, which are the only complete plant based protein, help families follow the Dietary Guidelines and enjoy a more plant-based diet. Soyfoods are easy to prepare and simple to incorporate into your favorite dishes, making soyfoods a healthy choice that fits into any busy family schedule.

APRIL IS SOYFOODS MONTH‌ and no matter your taste preference, there is a soyfood option that can fit into your routine and help you maintain a healthy, balanced lifestyle.

FOR FREE RECIPES, contact the North Dakota Soybean Council at swolf@ndsoybean.org, or by phone at 1-888-469-6409.

MOeLinLY Kl

- 294 lbs. t h ig e W t Heavies - 185 lbs. t h ig e W t Curren . s - 109 lbs s o L l a t o T

Molly Klein,

who is now a

full time personal trainer, at one time

fitness goals they set and many times it helps to remind them that if she

pushed the scale close to 300 pounds.

could do it, so can they. “It’s a lot easier than people think. Sure, it’s

“There wasn’t any intention losing a

going to take a little bit of time and dedication but it’s not a difficult

huge amount of weight. The Fargo

task,” encouraged Klein. She now has a list of accomplishments

Marathon was the driving force in 2006.

including six marathons, plenty of 5Ks, a few 10Ks, a ten mile race

I thought the half might be fun to do,

and a Tough Mudder. As she moves forward in her fitness journey there

so I started training.” After successfully

is one thing on her mind, ‘How can I do better than what I’ve already

dropping 30 pounds before running her

done?’

first half marathon, she decided to keep going. She began incorporating weight lifting and calorie counting. One day, she was approached by a manager at the gym she’d been attending and was asked to teach a class. She thought, ‘Why not?’

Klein explained that it’s finding little challenges that keeps her going physically, she is in constant competition with herself and wanting to do better than what she has previously accomplished. As a personal trainer at Total Balance in North Fargo, she helps individuals accomplish the

28

Stride • April 2013

e ory becaus r of my st re a sh e ug h . how “I’m not a hed to it.. ame attac sh a st o as almost there’s alm t far? I w a th t e g ll myself want to te did I let You don’t n. o rs e p ve d ha a 300 poun veryone to you want e e us a c be this way. ” everybody lways been a ve u’ yo t tha the illusion

RAMON Morin

Heaviest W eigh Cur rent We t - 333 lbs. ight - 225 lbs.

Total Loss - 108 lbs .

Morin found that if he was going to do this, he was going to do it all on his own, so he could be proud of what he had done and accomplished.

Ramon Morin’s

weight

Once he realized that he wasn’t going to die after hitting the treadmill,

loss goal started as a New Year’s

he was hooked and knew that this was something he could do after all.

resolution. It turned into an

Aside from being able to live the life he used to dream of, Morin is no

inspirational

a

longer considered asthmatic and naturally broke off bone spurs which

lifestyle change of 180 degrees.

would have required surgery. His goal for February 23, 2014 is to be

In early 2012, he was pushing

in a pant size 36. “My goal is to keep going. One day at a time, one

48 in pant size and a year later,

workout at a time.”

journey

and

he is already needing a belt in size 38 pants. His motivation came from all angles of his life, his family being in the forefront. Morin calls his daughter his “miracle child” due to the complications they went through to have her. One day she walked up to him, patted his belly and said, “Papa, you’re too big. You need to lose all this fat.” He realized he was depriving his miracle child of a father. “I want her to have a dad that she’s proud of.

When we have that father/daughter dance I want her to be proud to

“I’ve always been a big gu y, I don’t like being a big fat guy, but I want to be a big fit guy. I w ant to build up my muscl e in what I had in fat.

What took ye ars and year s to build up, I got un der control in one year.”

go with me.”

Stride • April 2013

29

Be Part of the Action!

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The Fun. The Challeng e. The CHARGE.

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6.15.2013

LEARN MORE AND REGISTER NOW AT

HardCharge.com/Fargo

TIM

Rodger

Heaviest W eigh Cur rent We t - 297 lbs. ight - 197 lbs.

Total Loss - 100 lbs . want to stick with it. I was willing to do everything I needed to get where I wanted to be. If I fell short, I was only letting myself down.”

Tim Rodger’s

motto for his last

His new lifestyle and physique has opened up a world of opportunities

birthday was, “Thirty-three a new me!”

to him from being part of this article to being asked to be a trainer at

After his birthday, he started off on

the gym he goes to. “I have a past of addictions and it’s nice to finally

the right foot and found he was seeing

focus on some positive stuff. I have turned my focus and energy to a

results. Shortly after, Rodger’s mom

healthier me. I’ve gotten this far, to do this show... now where can I go

became ill and passed away, throwing

from here?”

his life into an unexpected downward spiral. He put his weight loss journey on the back burner while he spent a few months sorting out his feelings. “She died from weight related issues and I just thought, ‘Man is it worth it?’” He finally decided to get back up and continue forward.

He chatted with a guy at the gym who encouraged him to try out a body building competition. From there on out, he was determined to give it his all and confidently compete in his first body building

“Everything

about your day is differ You’ve carrie ent. d 100 pounds around on yo frame for yo ur ur whole life an d th en you’re 100 pounds lighter a ye ar later. Kno my end goal wing made me wan t to stick with I was willing it. to do everyt hing I needed do to get whe to re I wanted to be. If I short, I was fell letting mysel f down.”

competition this past March. “I knew my end goal and that made me Stride • April 2013

31

L A D N E K nk Sha

.

- 335 lbs t h ig e W t s Heavie 197 lbs. t h ig e W Cur rent 156 lbs. s s o L l ta To

Kendal Shank’s

sister had

sent him an old Oprah video where she

his weight loss from others was a huge part of his motivation. He feels

had lost 56 pounds and she had brought

like an entirely different person. Losing those unnecessary pounds has

out a wagon carrying a model of what

benefited him at work, his family life and his confidence. For Shank,

that would look like. He thought, ‘oh my

when it comes to losing weight, one thing is for sure, “There’s no quick,

gosh, I’d have three of those wagons!’

easy spray or pill. It’s a lifestyle change. My mom always asks what the

The brutal honesty of children can

secret is. There is no secret. You got to put your mind to it and your will

sometimes be a blessing as he has found

power has to be sky high.” He is proud to say that his daughter notices

out. His wife carried around a photo of

that he can spend more time playing with her and that, “Daddy doesn’t

him in his younger, slender days and his daughter found it and didn’t

have a big belly anymore!”

recognize him. At that point, he decided it was time to make take action and turn his life around. Originally, he chatted with a weight loss surgeon, “I wanted to lose weight the easy way!” His wife was also brutally honest and said, “Why don’t you just try working out?” With that said, he hit the treadmill with full force and dropped 30 pounds within the first month of making changes.

While it was intimidating stepping into the gym the first few times, he kept coming back every day for a year and found the comments of

32

Stride • April 2013

ave g. If you h r everythin fo s e us xc e mind.

“You make ify it in your st ju u yo t, gger shir g tight. I to get a bi was gettin it nd a L XXX is or I was a small or th shirt runs e th y sa would just that.”

Injury Prevention with Dr. Phil Fargo’s Own

Article By Kylee Seifert Photos By J. Alan Paul Photography

Orthopedic Surgeon, Dr. Phil Johnson of Orthopedic and Sport Medicine Specialists of Fargo, is our injury prevention expert.

His experience with patients of all ages has provided him with a solid knowledge of injuries of all sorts. He is the team physician for Team USA Hockey and has even shared a top secret tip they use.

FARGO MARATHON RUNNERS...

PAY ATTENTION!

We all have aches and pains, creeks and pops and those mysterious sharp discomforts that cause us to wince. At times these annoyances are merely a result of basic living and activity, other times they may be hinting at a much larger issue, an injury. Whether you are in tip-top shape or just beginning your fitness journey, injuries are still possible. While it is impossible to entirely ward off injury, it’s important to take the proper precautions to minimize or avoid injury all together.

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Injuries do not discriminate Whether an avid gym goer or taking that first step into fitness, the risk of injury is high. It runs a higher chance with the latter of the two and therefore, extra steps must be taken for someone beginning a fitness routine. The pace each individual progresses relies on their ailment.

Progressing too quickly is almost a given for an injury. The thing to watch out for is working around the discomfort. If pain is present, be careful not to incorrectly alter your form to mask the injury.

This could lead to another injury.

01

Head, shoulders, knees and toes

02

At-home stretching and strengthening routines are extremely beneficial in prepping for outdoor sports or activities. Especially as warm weather nears.

A little extra time with home stretching might actually prevent an injury.

04

If pain accompanies an exercise... go no further. Pain is the body expressing overuse. If the pain sticks around for a week or longer, you should visit a physical therapist to get it checked out.

According to Dr. Johnson, six weeks prior to the marathon is the high time for injuries. Why? Because the snows starts to melt and the concrete starts to show through.

Unfortunately, concrete has almost no shock absorbers. Instead, try gravel, asphalt and grass.

It is extremely important to wear a properly conditioned pair of tennis shoes. Without these, you may as well run to an orthopedist. If you are regularly running, shoes should last you around three to four months. “I tell my patients, ‘look at the bottom of your shoes and if you start to see they are wearing then they are done… you need to get new shoes.’” explained Dr. Johnson.

From the comfort of your home

No pain, no gain

Pickle juice, please

03

As a big event, such as the Fargo Marathon nears, be sure to get an adequate amount of rest.

The body cannot run on fumes and will not produce desired results without recovery. You must also ensure that you’re getting more than enough fluids.

Dr. Johnson has an interesting bit of advice for those who cramp up, “People talk about cramps when they are running. I don’t have any scientific evidence but dill pickle juice has the perfect combination of electrolytes, salts and acids to help significantly with cramping. Eight ounces two days prior and each day and some before the game… has lessened Team USA’s cramps.”

05

Hot and cold

06

The warmup and cool down processes are the most important parts of a workout routine.

Warm up should last about 15 to 20 minutes.

Jogging a mile or two is a great way to get your muscles moving and the body adequately warmed up. The cool down is pertinent to recovery.

Going out and running ten miles the day after a marathon will interfere with the healing and recovery process. To help muscles heal, get the appropriate amount of protein, carbohydrates and fluid. Dr. Johnson mentioned that beer isn’t a bad post workout beverage. There you have it... running marathons and beer go together, after all! Just one will do though.

BEER RUN ANYONE? According to Dr. Phil, a beer after a run can be a beneficial, not to mention fun, way of consuming post workout carbohydrates.

Stride • April 2013

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4life fit

nger o l o sn alid Age i ered a v nd sixtyid ya cons . Forty, fift t shape es se the b ing excu re in prov

a im -olds only d it year n a y adm lives l r d i u e y pro of th ake . The r a bly t e a y b h o pr out eac ould with c f l y e e s th -old that year 0 2 eir t. on th swea a g kin brea

By Kylee Seifert Photography by J. Alan Paul Photography

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A

s age creeps up on us, it seems there is always an excuse to skip working out. While life does tend to get busy and pile up, so do health issues. By not maintaining a healthy fitness level or diet, the risk for medical or health concerns is heightened. What if those risks could be minimized, reversed or even better, eliminated all

together? Is there really a way to stay young forever? These three Fargoans have dominated their age groups and gladly encourage others in their 40s, 50s and 60s to take the first few steps into fitness and see where it takes them.

Stride • April 2013

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Up the Hill at 40 Jane Anderson While she is in her upper 40s, 49 to be exact, Jane Anderson has unexpectedly found fitness to be one of the biggest influences in her life. The results? Aging gracefully and finding muscle strength she never knew she possessed. For the last 17 years, Anderson has been part of the fitness community as a group exercise instructor at the YMCA. After recently retiring from Wells Fargo, she took a leap of faith to pursue her fitness journey. She feels that modifying as you age is an important aspect to progressing and taking care of your body, as well as fueling it correctly. “It’s (fitness and diet) a combination. I used to be able to get by

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Stride • April 2013

with eating processed or bad food. Once I started putting in the correct stuff, I found it benefited my workouts and everything.

I feel so much better.” With age, Jane has found that an equal routine of cardio, strength and flexibility is essential. “As we age, balance seems to go first and it’s important to strengthen stabilizers and prevent a fall if you can,” she explained.

While it seems that 40s are the new 20s, it is still important to continue to progress and improve physically.

Jane Anderson

Age: 49 Gym: YMCA

Workout of choice: Body Pump Class

“I feel better now than I did in my twenties...

Healthier and fitter. As I get older, I have to remind myself that I’m aging because I certainly don’t feel it."

Carmen Delaney

Age: 55 Gym: CrossFit 701

Workout of choice: Weight-lifting

Filthy Fit at 50 Carmen Delaney Life happens, we get busy and forget to keep health and fitness a top priority. For Carmen, fitness took a spot in the back seat when she devoted her life to running around and raising her four children. As an active, in shape 20-year-old, she found herself completely out of shape in her mid 40s and decided it was time to start using that gym membership she’d been paying for. “I was so out of shape that the first time I was asked to do a sit up,

“I feel like right now, there aren’t any limits for me. I don’t feel 55… I feel like I’m probably in my late 20s, early 30s.”

my instructor had to hold my hand and help me.” Now at 55, sit ups are one of the simplest things she challenges her body to do. Carmen’s son encouraged her to try CrossFit, as he had been doing, she was hesitant at first but has found that is exactly where she belongs.

She went from never lifting a barbell in her life to enjoying strength workouts the most.

With age, she’s says that listening to your body is the number one thing... and while it’s good to push your limits from time to time, it’s just as important to modify as needed.

Along with that, a healthy diet, goal setting and for women, weight training is equally as necessary. “Hanging out with young people at the gym makes you feel young,” she added.

This youthful 55-year-old isn’t anywhere near slowing down, as she is training to compete in her first racquetball tournament and sprint triathlon this coming summer.

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Soaring into 60 Gary Kaeding After knee surgery, surgery to fix a hole in his heart and a double bypass surgery, Gary Kaeding could have given up and thought he would never be in great shape again. Although he fell off the band wagon for a period of time, he came back with full force and his only intentions are to continue strengthening and bettering himself. He credits being in as good of shape as his younger years, to his wife. “My wife was losing weight and looking good and running well. She feels and looks good and so I can’t let myself go now,” Gary said with a giggle. He is proof that a fitness journey can begin at any stage in life. The results are positive

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across the board, from cholesterol levels, aches and pains, day to day tasks and even the simple feeling of being able to last an entire day without exhaustion. It’s not often you see a 64 year-old go six miles on an elliptical then follow that up with a weight routine, but if that’s what he has to do to keep up with his wife of 41 years, he’s willing to. “I exercise so I can enjoy life. I feel I’m capable of doing anything I was doing 20 years ago. I’m as fit now as I was twenty years ago, if not better.”

Gary Kaeding

Age: 64 Gym: Core Fitness

Workout of choice: Elliptical and weights

“I have terrible hearts in my family. My dad died at 59 and my mom at 61. I used to have an attitude that if I make it to 70, I’ll be pretty lucky. Now I’m thinking 75!” (laughs)

My one reason?

To provide hope for people in need.

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As a new donor, you can earn up to $100 this week.

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In addition to meeting the donation criteria, you must provide a valid photo I.D., proof of your current address and your Social Security or immigration card to donate. Must be 18 years of age or older to donate.

NDSU

EXTENSION SERVICE

EAT Smart PLAY

+

Julie is a professor and food and nutrition specialist with the NDSU Extension Service

Julie Garden-Robinson Ph.D., R.D., L.R.D.

. . . d r Ha r

e h t e g To

add

Grilled Fruits &to Your Vegetables Outdoor Menu

Spring is here! Can you smell the aroma of food hot from your neighbor’s barbecue grill? Does it tempt you to pick up some groceries and fire up your own grill?

Along with your favorite meats and seafood, add some sizzle to your dinner plates with grilled fruits and vegetables. Later in the season, try grilling fresh vegetables straight from your garden or local farmers market.

Fruits and vegetables provide disease-fighting antioxidants, fiber, vitamins and minerals, plus they add flavor and color to our menus. Try to make half your plate colorful fruits and vegetables for good health.

try these

2.

Grill slices of pineapple.

3.

Grill peaches and nectarines for a side dish to go with steak or pork tenderloin. After cooking, the fruit can be diced and made into a salsa or relish by adding fresh herbs, chili peppers and lime juice or vinegar.

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Cut a 3/4-inch-deep slit down the length of an unpeeled banana. Pry the slit open and stuff with 2 tablespoons of chopped dark chocolate. Wrap the banana in foil and grill for about five minutes on each side.

Stride • April 2013

IDEAS

Cut vegetables into large, flat pieces of even thickness.

2.

Leave thin vegetables, such as asparagus, and watery vegetables, such as tomatoes, whole.

3.

Prepare bell peppers by cutting off the top and bottom of the pepper; removing the core and cutting pepper in half from top to bottom.

4.

Lay vegetables on a cookie sheet. Brush them with olive or canola oil. Turn them over and repeat. Sprinkle with fresh or dried herbs or spices of choice.

5.

Grill the vegetables until they have grill markings on both sides. Remove them from the grill and place in a bowl or pot. Cover the bowl tightly with plastic wrap to prevent the steam from escaping for five to 10 minutes.

This will finish the cooking process without drying them out.

6.

Remember: Marinades can offer a nice flavor change to veggies, but those with added sugar may cause the veggies to blacken.

Watch them closely.

IDEAS

Sprinkle apple or pear wedges with cinnamon and a little brown sugar. Grill for about five minutes on each side.

GRILLED VEGGIE

1.

GRILLED FRUIT

1.

4.

try these

For grilling recipes and food safety tips...

See “Becoming the Grill Master” at: www.ag.ndsu.edu/pubs/yf/foods/fn1412.pdf See “Grill Something Different” (featuring grilled wings, salmon, corn on the cob and peaches) at: www.ag.ndsu.edu/pubs/yf/foods/fn1420.pdf.

running

the CIRCUIT 20 near by races to participate in during the summer months. By Kylee Seifert

Dewey Kvidt Duathlon June 1 Grand Forks, ND deweydu.org

Bismarck Triathlon June 15 Bismarck, ND facebook.com/bismarktri

Fargo Marathon May 18 Fargo fargomarathon.com

Go Far Woman August 24 Fargo gofarwoman.com

81 on 81 Relay Race July 19 and 20 Starts in Fargo 81on81.com

Hard Charge June 15 Fargo hardcharge.com

Run or Dye June 29 Fargo runordye.com 44

Stride • April 2013

Pride Walk/Run August 19 Fargo pridecollective.com

Cystic Fibrosis Walk May 4 Fargo cff.org

Diva Dash 5K May 4 Grand Forks, ND divadashgrandforks.weebly.com

Lakes to Pines Tri June 15 Park Rapids, MN lakestopines.com

Fish Hook Challenge August 18 Park Rapids, MN fishhookchallenge.com

Running Wild Trail Run June 15 Pelican Rapids, MN runningwildtrailrun.com

Grandma’s Marathon June 22 Duluth, MN grandmasmarathon.com

Breast and Ovarian Cancer Awareness Run May 12 Detroit Lakes, MN jogrunrace.com

Young Life Triathlon August 17 Detroit Lakes, MN pickleevents.com

Average Joe Tri June 29 Perham, MN pickleevents.com

Athletic Republic Run June 1 Fergus Falls, MN athleticrepublicrun.com

Central Lakes Cycle Duathlon May 11 Fergus Falls, MN centrallakescylce.com

The Viking Challenge August 24 and 25 Fergus Falls, MN thevikingchallenge.com Stride • April 2013

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www.ndsu.edu/eatsmart "Eat Smart. Play Hard." is an initiative of the Food and Nutrition Service, U.S. Department of Agriculture.