FEBRUARY 2015 | FREE
“Big Mike” Anderson Paramount Sports
Laura Sivertson Prairie’s Edge Nordic Skiers
Staying Fit in 20 Below Don’t let the weather dictate your workout. Follow the experts’ advice and get some brisk exercise this winter.
February 14, 2015 • 5-10 pm Select a Dinner to Share Land and Sea Dinner • $139 per couple Appetizer: Bacon Wrapped Beef Tenderloin in Port Mushroom Demi Glaze Shrimp Bisque or House Garden Salad 7 oz Tenderloin Filet Mignon and 8 oz Lobster Tail White Asparagus and Herb Yukon Gold Potatoes Red Velvet Cheesecake Split of Brut Champagne
The Valley Dinner • $70 per couple Appetizer: Bacon Wrapped Beef Tenderloin in Port Mushroom Demi Glaze Shrimp Bisque or House Garden Salad Morel Roasted Half Chicken Reggiano Mashed Sweet Potatoes Balsamic-Braised Brussel Sprouts and Cipollini Onions with Natural Herb Pan Jus Red Velvet Cheesecake Split of Brut Champagne
Reservations Recommended (701) 281-7105 Dinner accompanied by piano and violin music. Complimentary chocolates for dinner guests.
Basies Dinner Menu and Distinctive Wine List Available
1635 42ND STREET SOUTH, FARGO, ND
editor
meet the editor
Lesson Learned GREETINGS. My name is Aubrey and I will be taking over as the editor of Stride magazine as we move forward. On behalf of everyone involved in putting this publication together, thank you for picking up this month’s issue. I am very proud of the work we have accomplished and the stories we are presenting to you. I always tell people that the best thing about my job is how much I get to learn. I tell them I get to be an “amateur expert” on tons of topics. Then, coffee in hand, I sit down at my computer and share all that I’ve learned with you, the reader. Whether it’s explaining how to dress appropriately for outdoor winter exercise (pg 24), where to find the best group fitness classes in Fargo-Moorhead (pg 45) or simply digging up nutritional information on natural fruit smoothies (pg 16), the best part of my work is learning and sharing with readers.
2
Stride • February 2015
Photo courtesy of Studio Bri
So, in the spirit of sharing knowledge, here are a few things I’ve learned this month as we’ve worked to compile February’s Stride magazine. Weather doesn’t control fitness Our cover story this month is “Staying Fit in 20 Below.” It gets cold in Fargo, but that doesn’t mean you have to stop exercising outdoors. If you hate running on a treadmill, continue to hate running on a treadmill. With the proper equipment, motivation and, most importantly, mindset, you can continue your fitness routine in spite of the weather. 1.
More isn’t always better Our society is always pushing for more. Better. Newer. Faster. Stronger. (I’m starting to sound like Kanye West.) When it comes to fitness, more reps may not always mean more results. Running faster might 2.
not mean a better workout. Arguably the most important thing with personal fitness is customizing your routine to your ability and going from there. If you can’t run a mile in under ten minutes, that’s OK. Continue running anyway and accept yourself where you’re at. Fitness should be fun If you hate every second of your workout, stop doing it. There are plenty of activities, sports, gyms, etc. in the FM area to participate in. Find one that suits your personality and fitness goals and have fun! For this month’s issue, I had the chance to visit Sky Zone, Fargo’s new indoor trampoline park (pg 55). Talk about a fun workout — this is a perfect example of fun fitness. 3.
We are tough enough I find myself thinking so often about how fragile our bodies are. It seems to 4.
be a part of a larger trend for people to think themselves inadequate in multiple ways. As “Big Mike” Anderson tells us on page 26, we are tough enough to survive the cold — and probably many other things we limit ourselves from. What have you been wanting to try but haven’t out of fear of inadequacy? Now is the time to try it anyway. I am so excited to share this magazine with you. Enjoy reading about outdoor fitness and learning from the experts, I know I have.
Aubrey Schield Reach out to me with any ideas for stories you may have.
aubrey@spotlightmediafargo.com
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AUBREY
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ERICA
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ANDREW
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EMILY
SARAH
GEORGE
ALICIA
6
PAUL
MIKE
Stride • February 2015
LYDIA
CODEY
JESSE
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Stride is published 12 times a year and is free. Copies are available at over 1,000 Fargo-Moorhead locations and digitally at fmspotlight.com.
FEBRUARY 2015 Publisher
Spotlight Media LLC. www.spotlightmediafargo.com President/Founder
Mike Dragosavich Editorial Director
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contents
February 24 Staying Fit in 20 Below
It’s freezing outside. How are we supposed to get that recommended 30 minutes of activity every day when it’s all we can do not to keel over when we walk out the door? We asked the experts and they shared their thoughts, advice and tricks of the trade for staying fit during the winter season.
Cover Story
11 Why We Run 14 Food Is Not Just Fuel 21 Spotlight’s Winter Workout Tunes
Everyone needs a little motivation every once in awhile. Read some of our go-to songs when we need that extra kick to start our workouts.
24
22 Insider’s Scoop to Indoor Fitness 36 The Outdoor Athlete’s Guide 38 Heart Stopper Read Gary Rodacker’s inspiring story of recovery from quadruple bypass surgery.
45 Fitness On Your Time
We all have busy schedules. Discover the fitness routine that works for you and your lifestyle.
52 Movement With a Message 55 Come Fly With Me Have you heard of Sky Zone? Read about Fargo’s new indoor trampoline park.
58 New Year, New You
Ashley Sornsin presents Month Two of her three-month workout designed to bring about results.
Get Involved
8
38
info@spotlightmediafargo.com 701-478-7768
Stride • February 2015
55 facebook.com/fmstride
@stridefargo
fargomonthly.com
WHY WE
RUN W hen you think about it, running is a really weird sport. The sheer idea is lunatic. I mean, who in their right mind would want to spend hours putting one foot in front of another? If things get really crazy during a run, you may run up a hill or make a left turn. I wouldn’t have it any other way.
By Andrew Jason
11
Think about it. Imagine asking a football player to just run up and down the field. No need to put the ball in the end zone. No risk of getting tackled. Just the player and several other men endlessly pumping their legs for hours to come. Where’s the fun in that? Despite the lunacy of it, people are flocking to the sport. According to Running USA, an organization that examines racing trends and statistics, more than 19 million people ran races in 2013, an 18.5 percent increase from the previous year. What is it about the sport that draws our attention and keeps us coming back? When you boil it down to its core, the sport is the ultimate metaphor for life. Whether running a marathon or walking a 5K, your toughest opponent is yourself. Sure, you may be running with a friend or trying to beat a peer, but the biggest challenge standing in your way is your training, your mental will and your own perseverance. Anybody who knows the slightest bit about marathons has heard of the wall. It’s that inevitable point in every race where your body and brain are both shouting at you to stop and admit defeat. Your legs ache. Your lungs feel on fire. Heck, your nipples might even be bleeding. The only thing you can think of doing is sitting down, or at the very least, walking the last five miles. Every fiber of your body wants to quit, but somehow you must keep going on. If that’s not an analogy for life, I don’t know what is.
UPCOMING RACES
Run
Red HOT Run Saturday, Feb. 14 at 8:30 a.m. Really get your blood pumping with your loved one on Valentine’s Day with this 3-mile run/walk, 7-mile run or 7-mile two person relay. Be warned though, the Island Park Ramp is incorporated into the beginning and end of the races, because why not? solemotionrace.com
Extreme North Dakota Iceman Triathlon Saturday, Feb. 28 at 9 a.m. For those adventurous racers, this triathlon takes place along the Grand Cities Greenway in Grand Forks, N.D. The event incorporates cross-country skiing, biking and running, so come prepared. endracing.com/end-it
St. Patrick’s Day 5K Saturday, March 14 at 2 p.m. A staple of the Downtown St. Patrick’s Day Parade, the 5K will once again be launching off from the Great Northern Bicycle Company. Sign up before March 1 for a discounted price.
Whether in a race, work meeting or relationship, we have all had the moments where our brains are shouting at us to stop, give up and curl into a fetal position in the corner. Sometimes we listen. Sometimes we give up. Other times, those special times, we rise to the occasion. We tell our brain to shut up and dig down somewhere deeper to find that last ounce of will.
solemotionrace.com
I don’t know about you, but when I look back on certain moments in life, I don’t regret the moments I dug deep and kept going. Even if I finished with an awful time in the race or the relationship didn’t work, at least I know I gave it my all. Those are the moments that stand out in my mind.
You better start training this second if you’re going to run this race. Dubbed END-SURE, this run comes with 100K, 50K and 25K options. Located on the North Country Trail southwest of Fargo, the race will challenge the most dedicated of runners.
Like life, your greatest opponent in running is your own self-doubt and will. If we can move beyond those moments of doubt, then who knows where we can go?
That’s why I run.
12
Stride • February 2015
Extreme North Dakota Sandhills Ultra Run Experience Saturday, March 28
endracing.com/end-sure
Nutrition
healthy
habits
food fuel
with
hanna
IS NOT JUST
I
used to always tell people that “food is just fuel.” But in a world where we have social, cultural, familial and even emotional ties to food, my old mantra just isn’t logical. Food is more than just fuel. In fact, we have been taught that since birth. How do we comfort a crying baby? Well, besides snuggling the little thing, we feed her. What do we offer a sick friend who is stuck in bed? A big bowl of soup. Or what about baking chocolate chip cookies with your 80-year-old grandma who not only wants you to mix the batter and taste the dough, but eat the cookies with her too? Not only that, much of what we do is centered around food. Think martini dates with friends, lattes with aunts or dinner dates with boyfriends. It can be nearly impossible to find a plan, stick to
About Me 14
Stride • February 2015
Photo by J. Alan
Paul Photograph y
it and not watch the weight slowly creep up. Because we use food as a social bonding experience, it can also be tough to attach less meaning to food but still appreciate what it gives us. Distinguishing between the kind of hunger that is physical from that which is emotional is enough to make your head spin. I’m as guilty as the next person of eating out of emotion rather than out of a physical need. But how do we tell the difference between the two? Well, first, we need to identify and understand what the two feel like.
Physical hunger may manifest as lack of focus or a change in energy and mood. I know for me personally, I instantly go from “happy Hanna” to some form of monstrous beast if I let myself get too hungry (just ask my sister, she knows). My boyfriend hasn’t seen this side of me yet, and I sure hope he doesn’t. #dealbreaker Emotional hunger presents itself differently. When we eat because we are stressed, sad or angry; we are feeding a feeling that isn’t being addressed and not attending to the
I’m Hanna – sister, daughter, former Division I athlete, current health coach and future, well, I don’t know yet! I’m inspired by so many things, many of which include either humor and/or food. Just like you, I’m navigating this crazy thing called life. Join me as we tackle it together, one healthy step at a time.
helpful
tips 1
growling in our stomachs. And sadly, we sometimes don’t even realize that we’re feeding this emotional hunger.
Be healthy and social at the same time. Here are my healthy habits for those dinner dates, parties and more.
Don’t Go To An Event Hungry Eat something healthy and at least somewhat filling before you go. This way you’re less likely to mindlessly snack. My favorite snack prior to an event is apples and almond butter.
2 Chat It Up If your mouth is talking, it can’t eat.
3 Double Fist Keep a clutch or purse in one hand and a beverage in the other. No free hands means no picking at food.
What we should all keep in mind is that who we are is separate from what we consume. I’ve seen way too many diets propagate (trust me, I’m a health coach) negative thoughts as a maladaptive response to external stimuli: ”I’ll lose weight so that my husband will love me more.” ”I’ll lose weight so that I look really good in a bikini this summer.” But the truth of our eating patterns is this: you will not find more love based on what the scale blinks back at you in the morning. You will only find more love when you feel more self love. The relationship between you and food is not what needs to change, but the relationship between you and you. As a final reminder, what we eat does not define anything other than what we put in our body on any given day. Feed the physical hunger you feel with nourishing foods, and leave the emotional hunger to the kind of love you can only get from loving yourself first. Trust me, it works.
follow
hanna
hannagrinaker
5 Measure Lace your two palms together. Whatever fits in between is the approximate size of your stomach. Project that on to your plate and put only this much food on it.
6
Plan Beforehand Plan your eating behavior specifically before the event and not on an empty stomach.
4
Cheat Without Guilt For one or two occasions a year, allow yourself to eat as much as you want. That doesn’t necessarily mean to stuff yourself, but to eat without thinking too much about consequences. Two big meals on Christmas or similar occasions don’t spoil a yearlong habit of healthy eating. Don’t overanalyze, just enjoy.
15
Nutrition
k n i r D s ’ t Le
TO
Health
tropical smoothie Cafe
rhead that offer ts in Fargo-Moo in jo e m so ed s. Here is just a We explor table beverage ge ve d an t ui fr ices for you to healthy ies and fruit ju th oo sm of g in no means sampl ted here are by lis ks in dr e Th try. you to stop we encourage so , ve ti us ha ex mething new. in and order so health! Cheers to your By Aubrey Schield Photos by Tiffany Swanson
Need a break from the frozen tundra of Fargo? Step inside Tropical Smoothie Café and teleport to Cabo. The bright atmosphere doesn’t just come from crisp, white walls and upbeat music. Tropical Smoothie Café serves several delicious smoothies, as well as food items, to give you the energy and piece of sunshine to recharge.
featured drink
Detox Island Green
By adding ginger to their Island Green smoothie, Tropical Smoothie Café created a blend with a natural detoxifying agent. The Detox Island Green smoothie is a great source of energy, as well as vegetable and fruit servings.
Additional Supplements
what’s inside?
Spinach, Kale, Ginger, Mango, Pineapple, Banana, Turbinado pure cane sugar extract (optional), 181 calories
2424 13th Ave. S, Fargo 701-353-7683 tropicalsmoothiecafe.com
16
Stride • February 2015
Add an extra punch to your smoothie with their variety of supplements. Flax seed, Probiotic, Soy protein, Pea protein Whey protein, vitamin-C immune complex, Whole grain oats, vitamin B12, Multi-vitamin
juice it Having just opened in July 2014, this juice and smoothie bar is fresh in all meanings of term. Using all natural ingredients and no added sweeteners, Juice It provides some of the healthiest fruit and vegetable drinks in the area
featured drink
Grunge
OK, it may look a little weird, but the name suits this strange looking beverage. Juice It has created a wonderful mixture of 100 percent fruit juice, fruits, vegetables and supplements in this little green wonder. The Grunge smoothie is one of Juice It’s most popular drinks.
Additional Supplements
Try these additions to your smoothie or juice. Antioxidant blend, with vitamins A, C and E. Energy blend with vitamins B6 and B12, Fiber blend, Immune support with Echinacea, Multivitamin, Probiotic blend
what’s inside?
4302 13th Ave. S, Fargo 701-353-7152 juiceitjuicebar.com
Strawberry juice, Mango juice, Yogurt, Kale, Peaches, Mango, Chia seeds
featured drink
Purple Haze
The Main Squeeze With their new location that just opened in downtown Fargo, The Main Squeeze is a great option if you’re looking for a healthy and energizing fruit beverage to kick your day into high gear.
A beet, an orange and an apple got together to make this tasty, energizing concoction. The Purple Haze is one of four 100 percent juice beverages offered at Main Squeeze. Give it and its healthy companions, along with smoothies, salads and wraps a try.
not just for cows Have you heard of wheat grass? Sounds like something for livestock, but this supplement has several properties that make it a great addition to your diet. Try a shot today at Juice It, The Main Squeeze and other area juice bars. 1 ounce of wheatgrass equals 2.5 pounds of vegetables Contains over 90 minerals Good source of protein More than 20 amino acids
what’s inside?
Beets, Orange, Apple 200 calories 100 percent juice
119 5th St. N, Fargo 701-566-7931 Find them on Facebook.
17
r e t n i W s ’ t h g i l Spot Workout Tunes
The people at Spotlight Media, the parent company of Stride, have good taste in music, or so we think. Here are some of our go-to songs and artists when we need some musical motivation to hit the treadmill. Maybe you’ll be inspired to create your own or add some of our recommendations to your existing playlist. Either way, listening to music is a great way to get pumped up for some exercise. By Aubrey Schield
every time i die “decayin’ with the boys”
30 seconds to mars “this is war”
ERICA ANDREW
eminem
NICK
anything by tool or NIN
CHVRCHES “The Mother We Share” AUBREY
rage against the machine Anything off “Evil Empire”
HEATHER
TROY GEORGE
JESSE
wiz khalifa
LISA
drowning pool “bodies”
awolnation “sail”
JOE
SEAN
ok go “here it goes again”
a tribe called quest
cake “going the distance”
nicki minaj
SARAH Tell us your favorite workout song by tweeting @stridefargo
kristin
21
INSIDER
The IN sider’s Scoop IN FULL SWING
INDOOR FITNESS
Appropriately called the Sports Bubble, this facility gives you the chance to practice your golf swing all year round. Whether you want to hit golf balls in the driving range, brush up on your technique in lessons or practice using golf simulators, you’ll find what you’re looking for at Fargo’s Sports Bubble, located on 12th Avenue South.
SPORTS BUBBLE
O utdoor exercise in subzero temperatures not really in your wheelhouse?
2761 12th Ave. S, Fargo 701-280-0824 thesportsbubble.com
INDOOR AEROBICS
No problem. There are plenty of opportunities to get involved in indoor sports and fitness programs during these harsh winter months without having to brave the cold weather. Here is a list of six indoor activities we want to check out this winter. Join us as we challenge ourselves to discover some new indoor workouts this winter.
The Fargo Park District’s Sports Arena offers several amenities and facilities to give you options when it comes to your fitness routine. Use the walking track to get in some aerobic exercise or drop in around lunch time for adult open skate in their indoor ice arena. Check out fargoparks.com for more information about open skate and walking track hours.
SPORTS ARENA
2001 17th Ave. S, Fargo 701-241-8153 fargoparks.com
22
Stride • February 2015
Courts Plus offers different membership options to cater to your needs. Memberships start at under $40 with zero start-up fees.
THE WATER’S FINE
Challenge yourself this winter to meet either the 50 or 300-mile swim challenge at the YMCA. Anyone 15 years and older is invited to participate, but you must swim your miles at the Fercho YMCA in downtown Fargo. Log your progress and go at your own pace. Front crawl, backstroke or butterfly your way to meeting another fitness goal.
FERCHO YMCA 400 1st Ave. S, Fargo 701-293-9622 ymcacassclay.org
LOVE-LOVE TENNIS?
Craving some time on the court? Check out Courts Plus’ indoor tennis courts and get out your racquet. As a Courts Plus member, you can reserve a court up to six days in advance. They also have certified tennis professionals to work with you on your swing in private lessons. Call 701-237-4805 to reserve a court today.
COURTS PLUS
3491 University Dr. S, Fargo 701-237-4805 courtsplus.org
See all the YMCA has to offer. With a wide variety of memberships as well as fitness and health programs, these facilities have it all.
ROCK SOLID
Fargo’s Schlossman YMCA features a 32-foot rock climbing wall. If you are looking for a fun aerobic workout that is certainly never dull, try your hand at climbing the next time you want to get some exercise. With open climb sessions throughout the week, it is very convenient to fit this workout into your schedule.
SCHLOSSMAN YMCA 4243 19th Ave. S, Fargo 701-281-0126 ymcacassclay.org
TOP OF THE KEY
Dribble, shoot and score for an amazing workout at one of Courts Plus’ pick-up basketball games. They have two full-size basketball courts for you to take advantage of. Courts Plus’ open gym times throughout the week make it possible for you to even shoot hoops by yourself or with a friend. Call 701-237-4805 for more information or check out their website.
COURTS PLUS
3491 University Dr. S, Fargo 701-237-4805 courtsplus.org
23
FROZEN FITNESS
STAYING FIT IN 24
Stride • February 2015
20 BELOW By Aubrey Schield Photos by J. Alan Paul Photography
Who better to ask than the experts? We had questions about exercising outdoors in freezing temperatures, so we talked with athletes, enthusiasts and instructors about braving the cold for some healthy exercise. Take their advice to heart as you continue a fitness routine that works for you, be it indoors or out in the frozen tundra of our beloved Fargo. 25
FROZEN FITNESS
W
ith a fresh layer of snow on the ground, it may seem counter intuitive to hop on your bike and go for a ride. Whether you’re a bike commuter or ride for fun, you should know that the weather doesn’t have to take your wheels away. “Big Mike” Anderson, resident bicycle wizard at Paramount Sports in Fargo, bikes year-round, commuting to the University Drive sports shop on a regular basis. We met up with Anderson to chat about winter bike riding, what you’ll need for it, tricks of the trade and why you should do it. “Dressing for it is the best tip that you can do,” he said. “Realize you might crash and realize that you can do it.”
WINTER ON WHEELS WHAT TO WEAR 26
Stride • February 2015
Cobrafist Pogies Paramount Sports $119.99
Even with your standard fair-weather bike, you can ride in snowy and icy conditions. But you may be interested in trying out a fat bike. The wide tires give you extra flotation, making it much easier to ride over slippery terrain. “You can’t help but smile when you’re on them,” Anderson said. “When you’re riding a mountain bike or a road bike, you have to pay so much attention to your road condition. It is hard to tip one of these over.”
Giro Combyn Helmet Paramount Sports $120
BIG MIKE’S ADVICE Anderson’s a straight shooter. If you have a question about winter bike riding, he’ll answer it. If you think you’re not cut out for it, he’ll tell you you’re wrong. Here are some of Anderson’s tips for winter bike riding, whether you are commuting or getting out there for some brisk exercise.
ACCEPT THAT YOU’RE GOING TO BE COLD
You can bundle, but the fact of the matter is, you’re going to feel winter’s chill. Remember that your body can handle it. We tend to underestimate our ability to adjust to the temperature.
COTTON IS Cotton retains your sweat and keeps you moist (and KILLER cold) during your ride. Find layers with Merino wool
or polyester in them. These materials will wick sweat away and keep you dry.
TAKE IT WITH Even if you dress pretty light for a ride, pack warmer YOU clothes in case you break down or have to stop riding. Once you stop being active, your body temperature will decrease and you’ll need more clothing to keep warm.
FEEL THE The cold air is going to hurt going into your lungs. BURN You are tough enough to deal with it.
PARAMOUNT SPORTS 2430 S. University Dr, Fargo 701-364-2334
Giro Women’s Era Helmet Paramount Sports $100
Nike Men’s Storm Fit 2.0 Run Glove Fargo Running Company $34.99
frozen fitness
KICK UP SOME SNOW
WHAT TO WEAR 28
Stride • February 2015
Gordini Navajo Goggles Paramount Sports $54.99
Amphipod Vizlet Wearable Reflectors Fargo Running Company $19.95
Y
ou’re an avid runner. Hearing the alarm go off at 5:30 a.m. for that morning jog before work is like music to your ears. You can’t remember the last time you missed a sunrise. But now, the weather has changed and you’d rather not submit yourself to Fargo’s frigid temperatures. Just because there’s a nip in the air doesn’t mean you have to suddenly change your fitness routine. After all, we are people of the North. We do not succumb to nasty winters and frozen landscapes. There’s always another layer to bundle with. We spoke with Beyond Running to learn how to prepare for outdoor running this time of year. What materials are best? What’s the most effective way to layer? What tips should you keep in mind for winter running? These were some of the questions we asked Jake Olson, who has worked at Beyond Running for five years. “When it’s cold is one of my favorite times to run because you can dress to the weather,” Olson said. Olson shared some tips on how to properly prepare for outdoor running in freezing temperatures. With the help of his expertise and the quality products sold at Beyond Running, as well as their sister store, Outermost Layer, we hope you’ll be equipped to continue those morning runs, despite the weather forecast.
OLSON’S RUNNING MUST HAVES Find these products at Beyond Running in downtown Fargo and start running.
LAYERS ONE, TWO AND THREE
Be smart about the way you layer and the materials in the clothes you wear. Just like any high-energy activity, you’re going to sweat. You don’t want that moisture to stay on your body, making you colder. Buy layers that wick away sweat.
BE SEEN If you’re running outside in the wintertime, you’re
probably going to be running when it’s dark out. Wear bright-colored and light-reflective clothing so that cars see you.
PROTECT YOUR Beyond Running has several balaclavas and face FACE masks to protect your face from the elements during a brisk run.
GO WITH Buy running shoes that have some sort of waterproof GORE-TEX material, such as Gore-Tex. You’re most likely going to be running through a significant amount of snow, so keeping your feet dry and warm is important.
SPIKE YOUR When it’s icy out, you’ll definitely need to enhance SHOES your running shoes with a set of spikes. These come in sizes that fit all kinds of shoes and will help you grip the ground beneath your feet. After all, you don’t want to take a spill when you’re moving at a good running pace.
BEYOND RUNNING 516 Broadway, Fargo 701-365-4786
Brooks Men’s Ghost 7 Running Shoes with Gore-Tex Fargo Running Company $149.99
Nike Vapor Water Repellant Jacket Fargo Running Company $125
29
Strength Fitness Wholeness
Endurance
Balance Wellness
701-356-3032 | 5292 51st Ave S, Fargo www.bodysymmetryfargo.com
701-356-3031 | 5292 51st Ave S, Fargo CrossFitFargo.com
CLIP ON YOUR SKIS WHAT TO WEAR
Giro Gloves Paramount Sports $35
Nike Men’s Thermal Tights Fargo Running Company $75
31
FROZEN FITNESS
F
argo-Moorhead is flat, there’s no getting around it. We may gripe about our uninteresting terrain, saying we want mountains, lakes and the like, but the Red River Valley offers a great opportunity for cross-country skiers. Just take a look at the area’s cross-country ski trails and you’ll get a feel for how widespread the sport is around here. Laura Sivertson got into cross-country skiing thanks to her husband, a Grand Forks, N.D., native. After moving up north, she bought a pair of skis and has been looking forward to fresh powder ever since. Sivertson is a board member of Prairie’s Edge Nordic Skiers, a group that meets to ski in the area. They promote “healthy exercise and provide places to go ski and opportunities to do so,” Sivertson said. Cross-country skiing is a great aerobic workout. You can ski for as long as you like, giving your heart a lengthy exercise. It also requires good balance and benefits every major muscle group. “The best thing about it is that it gets you outside in the winter when a lot of people hesitate to go outside,” Sivertson said. This time of year, you’ll need to be smart with the way you dress yourself. Remember your layers, the importance of materials and to protect your face from wind and snow.
WHAT TO WEAR 32
Stride • February 2015
Outdoor Research Cathode Hoody with Primaloft Jacket Paramount Sports $149.99
CROSS-COUNTRY SKIING FAVORITES There are many pros to cross-country skiing. Sivertson shared her top reasons for clipping into her skis every winter.
CROSS-COUNTRY SKIING IS A LOW IMPACT, HIGH CALORIE BURNING SPORT Like ice skating, cross-country skiing is easy on your joints and poses little risk. After all, if you fall, you’re not traveling very fast and you’ll most likely fall on soft snow. Even though the sport is easy on the body, it is one of the highest calorie-burning activities you can do.
YOU CAN GO AT YOUR OWN PACE. Maybe you want to ski with a group of people, or maybe you like going out by yourself. Either way, all you need is a pair of skis, some warm clothes and snow on the ground to go skiing at whatever speed you want.
YOU GET OUTSIDE DURING THE WINTER It’s colder and darker outside this time of year, which can affect us in ways we don’t even realize. Just getting outside and doing physical activity helps you forget all the stressors of daily life. Even if it’s cold, you’ll warm up and probably end up having a great time. Not to mention, you might find some pretty stellar views.
UA Hood Fargo Running Company $29.99
FROZEN FITNESS
BREAK THE ICE WHAT TO WEAR 34
Stride • February 2015
Swiftwick Technical Socks Fargo Running Company $16.99
UA Storm ColdGear® Infrared Fleece Beanie Fargo Running Company $30
I
f you’re looking for another great way to stay in shape this winter, lace up your skates. There are several indoor and outdoor skating rinks at your disposal in the Fargo-Moorhead area.
Ice skating is a low impact sport, meaning it is easier on the joints. Laura Jacobson, an instructor with the Fargo Park District, said you’ll feel the workout after just a short while on the ice. “When I tell my friends they should go to the rink,” she said, “they’re like, ‘OK, I made it three times around and everything hurt.’ So I think it definitely is a workout, especially if you are new to it.” One of the perks of ice skating is that you can do it for free at outdoor rinks throughout the FM area, many of which feature recreational and hockey rinks, warming houses and rink attendants. Check out fargoparks.com for more information. As far as getting exercise in the wintertime goes, ice skating is a fun and energizing way to shed some calories and give yourself a workout. Even though it’s cold out, we encourage you to check out Fargo-Moorhead’s outdoor skating rinks for your next workout. Go by yourself or bring your family and friends. Either way, you’ll enjoy being outside experiencing all the benefits of ice skating.
PUT ON YOUR PADS Is hockey more your speed? If you’re craving a pick-up game, the Fargo Park District hosts games at their area indoor rinks. Check out the February schedule below and put on your pads.
Feb. 4 11:30 a.m. Coliseum 807 17th Ave. N, Fargo
Feb. 11 11:30 a.m. Coliseum 807 17th Ave. N, Fargo
Feb. 18 11:30 a.m. Coliseum 807 17th Ave. N, Fargo
WHAT TO WEAR Jacobson weighed in on what to look for in ice skates, as well as how to dress for some ice time.
SNUG FIT
Ice skates should fit fairly tight. You don’t want to have a ton of wiggle room once you lace up your blades. Jacobson also recommends buying used ice skates, especially for younger children, who will outgrow them in a season.
AN OLD WIVES’ TALE
DRESS FOR THE COLD
The more socks, the better? Wrong. Jacobson said that’s an old wives’ tale. Wearing one pair of socks that contains wool should be just fine.
Jacobson would love for indoor rinks to be 90 to 100 degrees, but, in reality, they are not. If you’ve sat through a hockey game, you know how chilly it can get on the ice. Dress for the cold, but keep in mind you will be active so your body temp will increase.
Jacobson said you can find figure and hockey skates at most sporting goods stores in Fargo-Moorhead.
Outdoor Research Trailbreaker Shell Jacket Paramount Sports $249.99
Outdoor Research Ridgeline Gloves Paramount Sports $99.99
35
GUIDE GLIDING IN A WINTER WONDERLAND.
The Outdoor Athlete’s Guide to Winter Fitness We scrounged around to find the facilities, clubs, trails and what-have-yous you’ll need to put your outdoor fitness routine into motion this winter.
The communities of Fargo, Moorhead and West Fargo offer tons of opportunity for cross-country skiing thanks to our flat landscape. All three park districts maintain several parks and trails for you to take advantage of this season.
Fargo Edgewood Golf Course 19 Golf Course Ave. NE, Fargo
3K, 5K
Lindenwood Park 1905 Roger Maris Dr, Fargo
4K
Prairiewood Golf Course 22 Prairiewood Dr. S, Fargo
3K
Moorhead MB Johnson Park 3601 11th St. N, Moorhead
3.8K
Viking Ship and Davy Park 202 1st Ave. N, Moorhead
3.5K
Gooseberry Mound Park 100 22nd Ave. S, Moorhead
2.5K, 5K
West Fargo North Elmwood Park 500 13th Ave. W, West Fargo
0.8K
South Elmwood Park 535 13th Ave. W, West Fargo
1.6K
Rendezvous Park 1055 32nd Ave. W, West Fargo
1.9K
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Stride • February 2015
LACE UP YOUR SKATES AND GRAB YOUR MITTENS.
Yet another fun outdoor activity for this winter season is ice skating. With tons of outdoor hockey and recreational rinks in the FM area, you’re sure to find a location that is convenient for you. Most rinks have warming houses too, so you’ll be able to heat up before getting back out on the ice.
Kennedy Park 4501 42nd St. S, Fargo
Lemke Park 1000 32nd Ave. S, Fargo
Lewis & Clark Park
All Fargo outdoor rinks and warming houses are open Monday through Friday from 3:30 to 8 p.m. and Saturday through Sunday from 12 to 8 p.m., unless otherwise noted.
Horace Mann Park 1025 3rd St. N, Fargo
Elmwood Park Lincoln Park
Maplewood Park 1400 17th Ave. E, West Fargo
2700 Southgate Dr. SW, Fargo
Rendezvous Park 1055 32nd Ave. W, West Fargo
Moorhead All Moorhead skating rinks are open Monday through Friday from 4 to 8 p.m. and Saturday through Sunday from 1 to 7 p.m.
Alm Park *no warming house
20 29th Ave. N, Fargo
Hansmann Park Madison Park
500 13th Ave. W, West Fargo
1320 12th Ave. N, Moorhead
3010 11th Ave. N, Fargo 1325 14th Ave. S, Moorhead
2931 10th St. N, Fargo
Morningside Park Roosevelt Park
TO RENT OR NOT TO RENT?
That is the question. Really, it’s up to you. If you don’t ski frequently, renting is a great option. Here are some places to rent skis the next time you go out for a jaunt.
4101 25th St. S, Fargo
Clara Barton Park 1451 6th St. S, Fargo
701-364-9503
Fercho YMCA run club Wednesdays at 5:30 p.m. Cost: $45 members, $54 non-members 400 1st Ave. S, Fargo
19 Golf Course Ave. N, Fargo
505 Center Ave, Moorhead
Scheels Running Club Thursdays at 6:15 p.m. 1551 45th St. S, Fargo
701-298-2918
1818 31st St. S, Moorhead
MB Johnson Park
Hjemkomst Center 202 1st Ave. N, Moorhead
Riverview Estates Park
218-299-5340
3801 5th St. S, Moorhead
South Park 2102 14th St. S, Moorhead
Village Green Park
3601 11th St. N, Moorhead
Tuesdays at 6:30 p.m. 218-299-5515
Great Plains Cycling Club Schedule to be determined. Great Northern Bicycle Company 425 Broadway N, Fargo
701-280-1796
2600 Village Green Blvd., Moorhead
FM Triathlon Club
Voll Park
Schedule to be determined. Find them on Facebook.
2600 Fairway Dr. N, Moorhead
Jefferson Park
1801 45th St. S, Fargo
Prairie’s Edge Nordic Skiers
1702 27th Ave. S, Fargo
Centennial Park
Thursdays at 5:30 a.m.
218-233-2751
1900 58th Ave. S, Fargo
Closed Monday-Friday
Edgewood Chalet
Scheels
Ridgewood Park
Brunsdale Park
701-365-4786
701-293-9622
Northeast Park 1725 Broadway N, Fargo
Bennett Park
Tuesdays & Thursdays at 6:30 p.m.
Fargo Running Company running club
701-232-8620
1817 8th Ave. N, Moorhead
Beyond Running running club
131 6th Ave. E, West Fargo
455 Oakway, Moorhead
1220 9th St. N, Fargo
Washington Park
Whatever you’re designated sport, you can find the motivation and encouragement to keep pushing forward during the harsh winter months with the help of fitness groups. Here is a handful of groups meeting throughout the FM area, give one a try today.
516 Broadway, Fargo
Herb Tintes Park
Lamb Park McKinley Park
YOU DON’T HAVE TO DO IT ALONE.
2120 9th St. S, Fargo
1300 Elm St. S, Moorhead
Longfellow Park
Regular warming house hours are Monday through Friday from 4 to 8 p.m., Saturday from 10 a.m. to 8 p.m. and Sunday from 12 to 8 p.m.
1807 16th St. S, Fargo
Westgate Park
Fargo
West Fargo
*no warming house
3rd Ave. & 16th St. S, Fargo
37
heart health
STOPPER
Gary Rodacker is a 70-year-old husband, father and dedicated horseman. He’s also one of the best advertisements for preventative heart screening.
G
ary and his wife, Sandra, live about 30 minutes out of town on their farm where they raise horses. The couple made the trip to Fargo to get screened for heart disease after receiving a warning from Gary’s cousins, who had also gotten screened. Because of the strong history of heart disease in the family, they encouraged Gary and Sandra to go in and get checked out. Holly Boub, Sanford Cardiac Rehab and Center for Screening manager, said heart screenings are recommended for anyone between the ages of 25 and 75 that haven’t already been diagnosed with heart disease.
38
Stride • February 2015
By Aubrey Schield Photo by Tiffany Swanson
Boub explained how the center uses tests, family history, medical history and other information to determine an individual’s risk for developing heart problems within 10 years of getting screened. As low as a 6 percent likelihood is considered moderate risk for heart disease. In spite of his family’s history and cousins’ urging, Gary was less than convinced when he got the call. “The first thing I told my wife is, ‘I’m fine. I don’t need this,’” he said. Gary wasn’t experiencing any of the telltale signs and symptoms of heart
rodacker
In honor of American Heart Month, Gary Rodacker shares his story. In just four days, Rodacker got a heart screening, was told he had major blockages in his coronary arteries and underwent quadruple bypass surgery.
39
heart health
What You Need to Know Here’s what you should know about heart screening at the Sanford Center for Screening. Screening takes less than one hour.
Boub said the symptoms of heart disease are usually different for everyone, so it can be hard to identify.
For anyone ages 25 to 75.
“Unfortunately the signs and symptoms are so different for every individual, in particular women,” she said, “so you either blow it off or we have symptoms (and) they’re not what the textbook says are heart attack symptoms.”
Sanford Center for Screening 1720 S University Dr., Fargo
When Sandra insisted they go in for the screenings, however, Gary didn’t argue.
Make an appointment today. Call 701-23-HEART
The couple left the farm and traveled to Sanford’s South University campus for their screenings on a Friday in August
Costs only $50.
40
disease. He said he wasn’t suffering from shortness of breath or pain or anything that would have indicated there was a problem with his heart.
Stride • February 2015
last year. While Sandra’s tests came up clean, Gary was a different story. Thanks to a recommendation from their son, they met with Dr. Susan Farkas, MD, who ordered an angiogram, an X-ray of blood flow in arteries. Farkas found several blockages in Gary’s arteries. Blood wasn’t able to flow freely in his heart. The Rodacker’s were told that the blockages in Gary’s heart were very severe, clogging almost 90 percent of the pathways in the vital organ. The coronary arteries can develop a buildup of calcium over time without causing obvious symptoms right away. The factors that come into play are varied and often different for everyone. Some of the causes include a family’s medical history, as in Gary’s case, a smoking habit and unhealthy eating.
I just kept getting stronger and stronger
To remedy the problem of blocked coronary arteries, surgeons perform bypass surgery, creating alternate routes for the blood to flow through and into the muscle. They borrow veins from another location in the body, usually the arm or leg and attach them to the organ, creating a new passage. The Rodacker’s were referred to Dr. Roxanne Newman, MD, a heart surgeon at Sanford, for the surgery. Newman was certain Gary would have a heart attack if they didn’t go ahead with the surgery. It wasn’t a question of whether Gary would have a heart attack, but a question of when. On the Monday following his screening, Gary underwent quadruple bypass surgery. Newman took veins from his wrist and grafted them into his heart, creating four new paths for the blood to flow through. There’s no question as to the weight of Gary’s surgery. Coronary bypass surgery, even when performed only to add one new passage, is a major operation. In spite of the severity of his condition and looming heart surgery,
You Are Your Advocate
and stronger. Gary wasn’t nervous for the surgery. His faith and unfailing trust in his doctors put him at ease.
“I knew it was in God’s hands,” he said. “What’s there to be worried about?” Following the surgery, Gary began rehab, a regimen that brought him and Sandra into Fargo three times a week. Under the supervision of his doctors, Gary worked to get his heart rate up. After two weeks of rehab, he was able to drive again. His recovery has only been that successful since. “I just kept getting stronger and stronger and stronger,” he said. The Rodacker’s believe that Gary’s quick recovery after the quadruple bypass surgery is because they caught the problems in his heart before he had a heart attack. “He didn’t ever have to take a pain pill after we left the hospital because he didn’t have a heart attack,” Sandra said. “That’s the way we’re looking at it. He’s so successful because he didn’t have the heart attack.”
Boub emphasized that the screening program at Sanford aims to educate the community about heart and preventative health. Become your own health advocate by learning about your own risk factors. If you are concerned about your heart health, here are some minor changes to make to your everyday life that will promote a healthy heart. Even if you are not concerned, these are things we can all do to lead long and healthy lives.
Exercise comes in all shapes and sizes Get at least 30 minutes of movement in every day. This could be walking, jogging, climbing stairs or whatever works for you.
It’s not just smoke and mirrors If you smoke regularly, try to quit the habit. If you can’t quit right away, try cutting back on your frequency of smoking and find a plan for quitting that works for you.
Put good in, get good out It’s no secret that food has a big effect on your health. Simply put, if you’re eating healthy, you’ll feel healthy. If you eat junk all the time, you’re going to feel like junk.
43
ON
By Aubrey Schield
Want to get some exercise but can't seem to fit it into your schedule? Fargo-Moorhead has tons of gyms and facilities to take advantage of. Check out this weekly fitness schedule that highlights just a few. Pick and choose the workouts, locations and times that fit your lifestyle.
45
FARGO
Main Ave
15th St S
25th St S
42nd St S
29
13th Ave S
94
94
15th St S
32nd Ave S 29
25th St S
42nd St S 40th Ave S
52nd Ave S
joefitness 4201 38th St. S. Unit F, Fargo
701-446-8303 joefitness.com
Joe Ketterling, a strength and conditioning coach and personal trainer, started this bootcamp-style fitness studio to give clients fast and noticeable results. The group classes at joefitness are designed to encourage everyone involved. The instructors at joefitness pay attention to every client and will modify the workouts as needed.
Stop in at joefitness for one of their classes and take advantage of their two-week free trial.
MONDAY: Bootcamp, 6:30 P.M.
TUESDAY: Bootcamp, 5:45 A.M.
WEDNESDAY: Strength Training, 6 P.M. THURSDAY: Bootcamp, 5:45 A.M. FRIDAY: Kickboxing, 12 P.M.
SATURDAY: Circuit, 8:30 A.M.
46
Stride • February 2015
FARGO
Main Ave
15th St S
25th St S
42nd St S
29
13th Ave S
Core Fitness
94
94
2424 13th Ave. S, Fargo 15th St S
701-356-2044
corefitnessnd.com
This is a gym that gives you variety and flexibility. Core Fitness features expert personal trainers and several group classes that are unique in activity, difficulty and length. They are passionate about providing the most cost-effective and valuable workout experience in Fargo-Moorhead, and Core Fitness' convenient location makes it a natural choice if you're looking for a new place to reach your fitness goals.
Enjoy your first seven days free!
MONDAY: Zumba, 6:45 P.M.
32nd Ave S
TUESDAY: Bootcamp, 5:45 P.M.
29
25th St S
42nd St S
WEDNESDAY: Lunch Xpress, 12 P.M.
THURSDAY: Cross Training, 5:45 P.M. SATURDAY: Bodypump, 8 A.M.
40th Ave S
52nd Ave S
47
west FARGO 25th St S
42nd St S
45th St S
9th St E
Sheyenne St
29
13th Ave S
13th Ave S
94
94
32nd Ave S
42nd St S
9th St E
Sheyenne S t 40th Ave S
29
Family Wellness
2960 Seter Parkway, Fargo
701-234-2400
familywellnessfargo.com
This partnership between Sanford Health 32nd Ave S and YMCA of Cass and Clay Counties gives Family Wellness all the equipment, classes and amenities you need to meet your fitness routine and goals. With such a large facility, their weekly calendar offers tons of classes and skilled instructors. At Family Wellness, they believe wellness is a lifestyle and a journey.
40th Ave Syour journey in fitness and Continue health at Family Wellness in West Fargo today.
MONDAY: Cardio Tone, 5:15 A.M. 52nd Ave S
TUESDAY: Cycle Craze, 12 P.M. 52nd Ave S Hydro Power, 6 P.M. WEDNESDAY:
THURSDAY: BODYPUMP™, 5:30 A.M. FRIDAY: Muscle Fitness, 8 A.M.
SATURDAY: Circuit, 8:30 A.M.
SUNDAY: Turbo Kick, 11 A.M.
49
Moor hea d 34th Ave S
11th Ave S 10
10
12th Ave S
th
20
20th Ave S
34th
eS
Av
11th Ave S
8th Ave S
5th Ave S
Ave
24th Ave S
S
94
94
30th Ave S
Village Green Blvd
Haute Yogis 3501 8th St. S, Moorhead
701-373-5523 haute-yogis.com
Certified yoga instructor Krystle Kvidt of Haute Yogis really knows what she’s doing. You’ll be inspired to push to your physical limits in any of her yoga classes offered throughout the week. Kvidt’s passion for the practice is contagious; you’ll feel it after just a few minutes in the studio. The benefits of this type of workout cannot be understated.
Give one or all of Haute Yogis’ classes a try, you won’t be sorry you did.
MONDAY: Sculpt & Shred, 5:45 P.M. TUESDAY: Yoga Barre, 10 A.M.
WEDNESDAY: Sculpt & Shred, 5:45 P.M.
THURSDAY: Vinyasa Power Yoga, 10 A.M. FRIDAY: Haute Barre, 9:30 A.M.
SATURDAY: Sculpt & Shred, 10:30 A.M.
SUNDAY: Vinyasa Power Yoga, 12:30 P.M.
51
GET MOVING
PATRICK KASPER
Kasper began a nationwide movement in health and positive thinking with his organization.
Positive Motion MOVEMENT WITH A MESSAGE By Patrick Kasper Photo by J. Alan Paul Photography
I am excited to share Positive Motion with the readers of Stride. Positive Motion is the result of all the amazing teachers, mentors and role models that I have had the opportunity to work with growing up in Fargo. The training I received locally allowed me to share my passion all over the world, and for this I am grateful. I am proud to live in Fargo and share Positive Motion with local schools, businesses, organizations and at charity events.
I believe exercise, like life, should be about having the desire to make yourself strong in mind, body and soul and then sharing that with others to enrich their lives.
52
Stride • February 2015
Next Steps You don't need to wait around to start living in Positive Motion. Answer these questions to learn how to incorporate Positive Motion into your life.
Inspire + Encourage + Motivate Positive Motion is a lifestyle movement I created to inspire, encourage and motivate people of all ages and backgrounds to move into a greater appreciation for life. The program supercharges fun into fitness and purpose into person, creating energy and positive action.
+Inspire How can I lead by example? +Encourage How can I help people have more confidence? +Motivate How can I help keep the positive momentum moving forward?
Passion + Programs + Purpose My goal with Positive Motion is to energize people to ignite their passion, programs and purpose and build on that momentum to be more positive and productive as messengers of Positive Motion. These messengers share what they have experienced with their community to create a Positive Motion “Cycle of Success.”
There are many amazing options in the FM area to live in Positive Motion. Try everything and discover what best enhances your tabula rasa. Get movin' and groovin' in Positive Motion. Charity events Walks Fun runs 5k’s Dance class Zumba
Tabula + Rasa
Yoga classes
To live in Positive Motion you must first make it your mission to fill your tabula rasa, or empty slate, with positive experiences and productive people. We are all born with a tabula rasa and our parents, siblings, environment, diet, etc. become part of that empty slate, making us who we are. The great news is you have a new tabula rasa each and every day that provides you the opportunity to enrich your life with exercise and healthy decisions.
CrossFit Cycling
Contact Patrick Patrick.Kasper@usa.net PositiveMotionTV.net
53
Fly Come
With Me
I recently checked out Sky Zone, an indoor trampoline park in Fargo, with some friends. I’m not going to lie to you. It was one of the best workouts I’ve ever had. After just a few minutes of jumping, my heart was pounding and I could feel the muscles in my legs firing up.
55
Sky Zone opened its Fargo location in November 2014. Inside, there are several courts with wall-to-wall trampolines. I recommend the open jump court. I may not be able to do a back flip like some people, but I had a great time seeing how high I could fly. I spoke with Kendall Railing, a Sky Zone manager, about the health benefits and exercise of jumping on a trampoline. Trampolines may seem like kid stuff—not really a legitimate workout technique—but the exercise you get from this activity is hard to beat. “If someone just came and jumped for an hour, they would be tired,” Railing said. “It’s just different than being on the ground.”
benefits of trampoline fitness Sky Zone’s goal is to keep you happy and healthy. With their indoor trampoline park that offers dodge ball, open jump, basketball and more, you’re sure to have a smile on your face as you get some exercise. Here are some health benefits to jumping on a trampoline that might surprise you.
1
Burn Calories Jumping on Sky Zone’s wallto-wall trampolines for only an hour can burn up to 1,000 calories. That’s impressive.
2
Whole Body Experience Use every muscle in your body and feel the effect of the total body workout you get from jumping on a trampoline.
3
A Pounding Heart Is A Happy Heart Your heart is a muscle. It wants to work. The exercise you get with this kind of activity really gets the heart pumping. In other words, you’re giving it a chance to work.
4
Give Your Joints A Break Trampoline fitness is low impact, so it is a little easier on your joints and bones than other activities. This can also lead to higher bone density, lowering your risk for osteoporosis, fractures and other bone conditions.
Sky Zone 940 40th St. S, Fargo 701-478-8484 skyzone.com/fargo
Railing has an extensive background in personal fitness and health. As a trainer and instructor, he believes in Sky Zone’s ability to get you fit while having a great time. If you’re interested in really burning some calories, check out Sky Zone’s fitness program. SkyRobics, or SkyFitness, incorporates jumping with cardiovascular conditioning to give you a workout like no other. Sky Zone has tons of programs for all ages and interests, so give it a try today. I’ll see you there.
5
Make Yourself Multitask Jumping requires a lot of coordination across your body. Improve your handeye coordination and balance through trampoline fitness at Sky Zone.
57
month 2
fitness
This month we are heading into the gym where I’ll be adding equipment and intensity to your workouts. We will train the upper body muscles in a push/pull format as well as train the lower body. Push workouts will work muscle groups in the chest, shoulders and triceps. The pull workouts will include muscle groups in the back, biceps and abs. Lower body will be trained separately with a combination of push and pull workouts. These training techniques and attention to individual muscle groups will develop and shape muscles. Additional fat burning will come from the cardio interval training workouts that will speed up the metabolism and put your body in overdrive.
new year
new
you
C
ongratulations! You’re off to an incredible start to 2015. You committed to my New Year, New You plan and you’ve already completed Month One of Three. Last month we hit the major muscle groups and worked upper and lower body separately. Through those four weeks, you built strength and I know you’re ready for the next step. This month, I’ll be increasing the intensity of your workouts, both through lifting and cardio, which will help increase your body’s fat-burning ability. You’re already well on your way to the New You—be proud. Remember, this three-month plan is all about saying out with the old (you) and in with the new (you). If you want something you’ve never had, you’re going to have to do something you’ve never done. Accept the challenge of Month Two; you’ve already committed to yourself and me, so let’s do this. Focus on one day at a time and, before you know it, you’ll be at week four of Month Two. I have designed this three-month workout plan for you to get a jump-start on the New You. This plan is for all levels: beginner, intermediate and advanced.
58
Stride • February 2015
By Ashley Sornsin | Photos by J. Alan Paul Photography
weeks 1 -2
The first two weeks of your weight lifting plan, you’ll be lifting three times a week, on nonconsecutive days. There will be two upper body workout days: a push workout and a pull workout. The third day is for your lower body workout. Complete three sets of 12 reps.
weeks 3-4
These next two weeks I’m really going to up the intensity. You’ll do the same workouts, but these will be completed on consecutive days, with one rest day and then repeated again. I’d also like you to add weight these next two weeks, so focus on completing three sets of 10 reps.
cardio
This month you will have four cardio days, two days of intervals and two of steady state. By adding interval training, your metabolism will be elevated for a longer period of time after you finish. These intervals aid the body in preserving more lean muscle mass by minimizing the muscle used as fuel and burning fat—that’s our goal. The intervals are only 20 minutes, whereas the steady state cardio will remain at 30 minutes. Choose a form of cardio/aerobic exercise and complete 30 minutes of steady state cardio as listed and 20 minutes of interval training as listed.
New Year, New You Month 2 Schedule
weeks 1-2
weeks 3-4
monday
Upper Body Push / Cardio 30 min steady state
Upper Body Push / Cardio 30 min steady state
tuesday
Cardio 20 min intervals
Lower Body
Lower Body
Upper Body Pull / Cardio 30 min steady state
Rest
Rest
Upper Body Pull / Cardio 30 min steady state
Upper Body Push / Cardio 30 min steady state
Cardio 20 min intervals
Lower Body
Rest
Upper Body Pull / Cardio 30 min steady state
wednesday thursday friday saturday sunday Weeks 1 &2: 3 Sets of 12 Reps Weeks 3 & 4: 3 Sets of 10 Reps
Warm-up on cardio for 5-10 minutes before lifting.
* Remember to check with your doctor before starting any new workout.
down
exercise break
upper body: PUSH
1
2
3
4
5
6
Barbell Bench Press Lying on a bench, grab the barbell with hands slightly wider than shoulderwidth. Lift the bar off the rack and lower toward chest, press back up to starting position.
Standing Dumbbell Side Lateral Raise Standing with feet shoulder-width apart, dumbbells in hands at side, lift arms up to the side leading with elbows first. Elbows will be slightly bent.
Decline Dumbbell Press Lying on decline bench, grab the dumbbells, arms at sides, not allowing elbows to drop below the bench. Push dumbbells up and together at the top, lower back down to sides.
EZ Bar Skull Crushers Lie on a bench, with EZ bar in hands about shoulder width apart in an overhand grip. Raise the bar up and over chest, arms will be straight. Lower bar towards forehead, bending elbows. Return to starting position.
Seated Machine Shoulder Press Sit on bench, grab the handles slightly wider than shoulder-width. Elbows will be down slightly, press the handles up above your head until arms are straight, but elbows are not locked. Lower back down to starting position.
V-Bar Tricep Pressdown Using a high-cable station, attach the V-Bar and, with overhand grip, press down keeping elbows at sides, straighten arms down in front of you. Contract triceps and return to starting position.
down
exercise break
upper body: PULL
1
Wide Grip Pulldown Sit down and grab bar overhead with overhand grip, slightly wider than shoulderwidth. With straight back and head, slowly pull bar down until it reaches chest level. Pause, then slowly allow bar to rise back to starting position.
2
Seated Cable Row Using the narrow grip attachment for cable rows, sit on the bench, bend forward to grab handle. Lean back until back is upright, arms extended, then pull elbows back, touching your sides and pull the handle closer to chest. Then, slowly return arms to starting position.
2 4
3
EZ Bar Curl Stand holding the EZ bar with underhand grip, arms shoulder-width apart and feet hip-width apart. Stretch arms out, touching thighs. Lift arms up toward chest, then lower bar back to starting position.
4
5
5
6
6
Cambered-bar Cable Curl Using the cambered-bar attachment, place cable on lowest setting, stand with feet together and arms at sides. Grab bar with underhand grip and curl the handle up until it reaches chest. Pause and lower to starting position.
Decline Situps on Decline Bench Secure feet under the pads and allow body to lay at a decline. Contracting abs, pull upper body up so your chest touches your thighs/ knees, then slowly lower to starting position.
Reverse Crunch on Decline Bench Using same decline bench, turn around so head is at the higher end. Lay down and reach up, grabbing top of the bench. Extend legs straight, pull knees in and up to chest, then curl inward to contract abs, extend legs back to starting position.
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fitness
down
exercise break
Lower Body
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Seated Calf Raises Position legs so pad rests above knees, balls of feet are on the platform. Lower heels as far as they can go, then, pushing off the balls of your feet, lift heels as high as you can. Do in three angles: straight, toes inward and toes outward touching
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Barbell Squats Using the squat rack, place bar on upper back (across shoulders/trapezius) and stand, feet hip-width apart. Hands will be wider than shoulder-width on bar. Bending knees, lower body, keeping butt, back/chest up and knees behind toes.
fit is not a destination
Seated Leg Extensions In the seated leg extension machine, your shins will be against the bar. Squeezing your quadriceps, kick your feet out in front of you, flexing your feet flat, point your toes up and lift the lower part of legs up. At the top of the movement, contract quads. Lower legs back to starting position.
Walking Barbell Lunges Place barbell on upper back. Step forward with right foot and lower body until right knee is bent 90 degrees, keeping knee behind toes. Focus on pushing through front heel, use back foot to go forward. Repeat on opposite side for one rep.
Lying Hamstring Leg Curls Lying on your stomach on the leg curl machine, contract your hamstrings, glutes and calves to bring your heels back, towards your glutes. Lower the bar down, but not all the way.
Stiff-Legged Barbell Deadlift Stand holding a barbell with overhand grip, arms straight down, shoulder-width apart. Rest barbell in front of thighs. You should have a slight bend in knees. Back remains flat and legs straight, slowly bend at waist and lower bar down to shins. Squeeze glutes and return to starting position.
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it is a way Let this be of life your motto for the New Year and New You.
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Stride • February 2015
Cardio Interval Training
warm-up intervals cool-down
4 minutes (steady state – somewhat challenging) 3 four-minute rounds Tabata style [Tabata = 8 rounds of 20 seconds all out/10 seconds recovery] 4 minutes (steady state – same as warm-up)
Philip Q. Philip Johnson
MD,MD PC
Orthopedic Surgeon
THE BEST MEDICINE FOR YOUR ACHING JOINTS Dr. Johnson Specializes in: • Total Joint Replacement • Sports Medicine • Joint Ligament Reconstruction • Arthroscopic Surgery • Fracture Care • General Orthopedics
Office Hours:
8am - 5pm (mon - Fri) orthosportmedfargo.com
(701) 478-0307
2829 South University Dr. Suite Suite202, 2A, Fargo, ND 58103
ORTHOPEDIC AND SPORT MEDICINE SPECIALISTS OF FARGO
O S M
Ashley’s
recipe of the month
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New Year, New You Food Tips
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Think Outside The Box Outside the cereal box, that is. Start your day with eggs, oatmeal and fruit. Put this together the night before if you don’t have time in the morning.
Easy No-Carb Italian Turkey Meatball Muffins These are perfect for lunch, dinner or, yes, even a snack. I use my mixer, cookie scoop and muffin tin. Add some tofu shirataki noodles to the side, which are also low carb and top with canned tomato sauce. Add the same seasonings, maybe a few crushed tomatoes and some red chili flakes to give it some spice.
Buyer beware
Store bought tomato sauce usually has a lot of sugar in it, so watch the labels. Your best bet would be to buy pizza sauce instead, as it’s typically lower in sugar with only 3g.
ingredients
Directions
Macronutrients
• 1 container (20 oz) ground turkey • 3 Tbsp liquid egg whites • 1 Tbsp Italian seasoning (no salt) • 1/2 Tbsp minced onion • 2 tsp garlic powder • 1 tsp salt (optional)
Heat oven to 375 degrees. Spray muffin tin with non-stick spray. Combine turkey, egg whites and seasonings into mixer. Mix until combined. Using large ice cream scoop, scoop mixture into muffin tin. Bake for 15-20 minutes. (With zero fat, these cook fast and can dry out quickly.) Makes 12 Meatball Muffins.
Serving size 2 Meatball Muffins.
For the New Year, New You meal plan find Ashley Sornsin on facebook at: facebook.com/ashleysornsinhealthfitnesscoach
Calories 104, Carbs 0 g, Protein 26 g, Fat 0 g
Also, follow her on Instagram for more great tips and inspiration: ashleysornsin
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Grab And Go Eat every few hours and have healthy snacks with you at all times. Grab some turkey jerky, almonds or an apple before you leave home.
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Get Your Iron Weight training will change your body. You need strength and resistance training to change your body. More muscle mass results in more calories burned.
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Endorphins Are The Perfect Multi-Vitamin Multi-vitamins are great, but I focus on getting my nutrients from real food. Endorphins are the perfect multi-vitamin to take everyday.
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Be A Boss Bosses don’t cancel. So be a boss, schedule your workouts like you would a meeting with a very important person, and don’t cancel. At the beginning of the week, schedule your workouts.
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