Febuary FM Stride 2011

FM Stride Magazine

Shaping up Fargo-Moorhead!

Join the fitness community at fmstide.com

nd Ryan

ces s Fa s e n t i ess F n it eF Fresh New Cor James a

Owners

of the

Feb ‘11 Free

Health

Fitness

Nutrition

Beauty

Restructure Your Life rough Your Body

in

Anything is possible if you believe ...in yourself, in your body and he power within you t o change your life.

45 21st Avenue East, Unit D, West Fargo, ND 58078

701-893-3150

•

www.htchiro.com

Editor

Note From the Editor F

argo-Moorhead, welcome to the new issue of FM Stride! We turned up the heat this month and jam-packed the magazine with great wellness content relating to the area. With each and every issue, we learn more and more about health, fitness and wellness in Fargo-Moorhead and it is our job to relay that information to you. One question you might be asking yourself right now is, “who is FM Stride for?” The simple answer is, it’s for EVERYONE! Whether you are a marathon runner, hardcore gym junky, or just someone who’s curious about wellness, FM Stride is for you. We interview a diverse group of experts in the area, who are at the cutting edge of their respective fields, and we relay their knowledge to you.

If you’ve been a follower of FM Stride, you know that each new issue offers the latest on certain areas of wellness in Fargo-Moorhead. You can actually “follow” the magazine and it’s experts month-tomonth to find new updates and information on health and wellness. Likewise, fmstride.com offers daily content updates and a rapidly growing community where you can receive health and fitness questions answered by professionals and experts in each field. I encourage everyone to sign up for a free profile in order to tell your story about health and fitness. Get all of FM Stride Magazine your questions answered by experts who know this area.

Shaping up Fargo-Moorhead

Follow Me At FMSTRIDE.COM

If you want a chance to get your story published in FM Stride, sign up or log on to fmstride.com and message me, Troy Henne about your experience with health, fitness and wellness as it pertains to the FM area.

Troy Henne

11 ISSUE #3 FEBRUARY 20

FM Stride is dedicated to helping the community of Fargo-Moorhead find information about health, fitness, nutrition, and beauty.

Publishing Spotlight LLC Editor Troy Henne Design Tina Johnstad Contributor Max Kurucar Marketing/Sales Karli Rodgers karli@fmspotlight.com Molly Clemens molly@fmspotlight.com Publishing/Marketing Mike Dragosavich drago@fmspotlight.com

Jesse Barbot owner/founder of the New Red River Golden Gloves Boxing Gym is offering the FM Area a unique way to shape up

Jan ‘11 Free

January cover

Health

Fitness

Nutrition

Beauty

FM Stride Magazine is published by Spotlight LLC. Copyright 2010 FM Stride Magazine and www.fmstride.com. All Rights reserved.

No parts of this periodical may be reproduced without written permission of FM Stride Magazine & FMStride.com. FM Stride Magazine & FM Stride.com will not be held responsible for any errors or omissions found in the magazine or FM Stride.com. Spotlight LLC accepts no liability for the accuracy of statements made by the advertisers.

503 North 7th Street Ste 206 • Fargo, ND 58102 • troy@fmstride.com • Contact: 701.866.3907

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4

Wellness Expert

?

Can I put myself first and not feel selfish and guilty?

With February as the ‘love month’, how full is your love tank? Do we really have a love tank? Absolutely, we do! And my rule of thumb is that in order to love others, we need to love ourselves first. Our tank needs to be filled often in order to give any of that fuel, aka love, away.

What can you do to make yourself the best you can be? What brings out passion in your life?

What do you love doing? What makes you smile, laugh and have fun?

Tiffany Johnson D.C.

Founder and Owner of Healing Touch Chiropractic in West Fargo

Make A List

Starting today, write down 5

things that YOU love to do.

I love to Whether it is reading, hang1. be with ing with friends, cooking, 2. read 3. cook running, or writing – all that 4. paint matters is that you love 5. write to do it. When you have 5 things listed, start doing one thing this week, followed by another one next week. The only person you are able to control is you – what you say, do and think. When you begin taking care of you and loving yourself, you will see the world through a different lens – a lens of love, happiness, and gratitude.

Follow Tiffany on FMStride.com 5

FM Stride

Stay Positive

Would you talk to your best friend the

way you talk to yourself? When you hear those negative thoughts, friends immediately turn them to a positive. When we spend time on ourselves, we create awareness, we begin to act differently, and are better able to give love to those around us. Why is this selfish?

Take time for YOU…nobody else will.

Recognize Your Potential

You have many gifts. You are responsible – “response-able” – to find them and live with them. Step up to the plate and start playing big.

Marathon

Fargo-Moorhead runner Jon Kerzmann is hitting the streets to provide a new perspective on marathon preparation.

JON How long should runners KERZM ANN train for a full marathon and FMS why?

Runnin g Pick a plan, but keep it flexible. TypiExpert cal training plans are 18 weeks. The

Races and times?

I’ve only ran 1 full marathon and that was last year’s Fargo Marathon. My goal was under 4 hours. I ended up finishing with a 3:35:23. I’ve also ran the 20-mile Earth Day Eco-challenge in St. Cloud as well as 4 local half-marathons and 5K’s. My half-marathon PR (personal record) is a 1:42:22 and my 5K PR is 20:55. I’m certainly not the fastest person out there, but that is what makes running so appealing to so many people. Running is all about achieving your own goals and celebrating personal accomplishments!

By the Numbers 7

FM Stride

level of plan you choose varies on your level of overall fitness prior to training.

The key is to be conservative in your selfassessment. If you are too aggressive, you may end up overexerting yourself leading to injury and unable to run! If you are running your first marathon, pick a beginner plan and adjust your mileage according to how you feel after your runs.

Beyond Running is offering a FREE marathon training class this year offering great benefits for first time runners. They also have training programs for the 5K, 10K, and Half-Marathon.

Preparation is the key to avoid injury and to enjoy the experience. Race day should be fun and all the preparation and hard work makes that possible!

100

Amount of calories you burn each mile!

Situations or problems?

A runner can experience a number of issues and injuries from overuse, such as shin splints and numbing. This can be linked to tying your shoes too tightly. Taking a flexible and conservative approach to your training can help avoid most common running injuries. If you feel pain or discomfort, stop running. Take a day off to rest and try some gentle stretching. If you need to work out, try something low-impact like an elliptical machine or swimming.

One common mistake, that does more harm than good, is applying heat after a long, hard run. Heat increases blood flow which can lead to greater swelling and inflammation of the muscles. The best practice is to ice your leg muscles for 10-20 minutes right after a hard run. This helps flush out waste and reduce tissue breakdown. Wait approximately 24 hours before applying a heating pad or jumping in the hot tub.

At this point, heat can help, as it brings nutrients to the damaged muscles to speed recovery.

Jon’s personal half marathon time

1:42:22

Other races?

Diet?

Running burns a large amount of calories.

An average-sized adult, will burn about 100 calories for every mile they run. You need to replace those calories to help build your reserves back-up. This is all part of the training process. Your body needs to learn to store most of the fuel it needs to run the long distances like the half and full marathons.

I eat a lot of pasta, salmon, chicken, and ground turkey to ensure I have a good intake of carbohydrates and proteins. Don’t be afraid to treat yourself once in a while. Reward yourself with pizza or a hamburger and fries on weeks where you really pushed through the rigors of your training.

Lastly, hydrate. Drink lots of water throughout your training program. I have a reusable water bottle that I take with me everywhere. You’re more likely to drink it if you always have it with you. A runner will be hard-pressed to have a good run if they start out dehydrated.

18

There are many options for different types of races right here locally in Fargo. If you are new to running and want the support of a team, look at doing a 2 or 4 person marathon relay where team members run a portion of the full distance. You get the thrill of participating in the marathon activities without having the time commitment of training for the full distance. Also, the Filthy 5K put on by Beyond Running is an annual trail run held every October. This race is not about times and more about having a good time getting as muddy as you possibly can! If you’re looking for a new challenge altogether, running a duathlon or triathlon can add variety to your training and race experiences.

What is a good routine?

A good routine should be 18 weeks.

That’s the recommended amount of time your body needs

to build up the stamina and muscles to run a full marathon. A number of people, me included, end up just logging endless miles and ignoring things like stretching and cross-training. It is best to avoid that type of incomplete training program, as you only open yourself up to the risk of injury.

Product list?

It is well known that a runner’s most important piece of equipment is their shoes. However, the best pair of shoes can still give you blisters with out appropriate socks! Avoid cotton socks, as they absorb moisture and don’t dry quickly leading to some nasty blisters. Most runners I know run in “Fitsoks” (www.fitsok.com) as they offer moisture-wicking materials that breathe as well, dry fast and even offer additional support for your arches.

Join the Marathon Community - Post You Progress - Give Tips / Help - Interact with others More info on the Marathon @

www.fmstride.com or fargomarathon.com

2 or 4 10-20

Amount of weeks a good routine should be Amount of minutes to ice your legs after a run

person marathon relay is another way to participate FM Stride

8

Fashion Expert

Holly

Kraft a.k.a Depa r Manatment ger

FM Stride did the dirty work for all the guys out there having a tough time finding fashionable clothes that look good and feel good. We have the inside scoop featuring Holly, from a.k.a Men’s Fashion Store in Fargo, to make sure you are looking good this Valentine’s Day.

Q&A What would be a great fashion present to give a guy for Valentine’s Day? “Accessories are a great gift to receive on Valentine’s Day. There are many fun options like a hat, wallet, money clip, leather bracelet, or tie. If he is a trendy guy, go with a hat or leather bracelet because he can wear it with whatever he chooses.”

7 Diamonds Wovens

1

$78-110 7dimonds.com 11

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What would be a great outfit that will really impress people this Valentine’s Day? “Rule number ONE, the best way to impress is to make sure your outfit fits, no matter what you wear. Nothing looks worse than items that are too big and hanging off you or too small and leaving nothing to the imagination. It doesn’t matter what’s trendy at the time; if it doesn’t fit your body type or if it isn’t the right size, you and your outfit will never impress.”

Why is it important to not only look good, but also feel good in what you’re wearing?

“Feeling good in what you are wearing is the most important thing. If you aren’t comfortable, and you don’t feel good, then you won’t look good either! Achieving both is easy; it just takes a little time and patience when shopping . When you look and feel good in what you are wearing your confidence will go through the roof. You’ll feel like nothing can stop you. People will respect you more because they can see that you respect yourself enough to care about your appearance. You’ll also give an amazing first impression when you are confident in your style.”

a.k.a Men’s Fashion 3223 13th Ave S 701-232-2501

Goorin Brothers Hats $35 -50 goorin.com

2

7 for All Mankind denim

3

$155 - 235 7forallmankind.com

FMS PICKS E OF TH H T MON Sanford Speed Strength 2400 32nd Ave S Fargo

Sanford’s speed and strength program is great for any serious athlete looking to advance their training. The program leaders provide solid information about proper exercise techniques and training principles in their excellent facility.

SHAPE UP

Training

ATHLETE ZONE Sports Training in Fargo-Moorhead!

Swanson Health Products 109 N Broadway Fargo swansonvitamins.com

Home grown right here in the Red River Valley, Swanson Health Products can get your body the fuel you need to endure your workouts.

FUEL UP

Paramount Sports 4501 15th Ave S Fargo

If you’re looking to gear-up for outdoor sports, Paramount is a great place to go for the equipment you need to take on the terrain.

GEAR UP

ining Tra Tip!

As an athlete, the competition to get in the game can be fierce. Each year your off-season training becomes more and more critical to making the cut.

Keeping the edge on the competition comes down to who “did it right” during the off-season. Make sure your left with no regrets when tryouts come to a close next season. Start now by getting the right kind of training, the fuel for your workouts and the gear you need to succeed.

TRAINING

FM Stride

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FM Runners

The Fargo Marathon is right around the corner, and the heat is on to

Faster Stronger

!

ove

Runners on the M

start your training. In preparation for the marathon, FM Stride met up with local running experts Marilyn Laliberte and Jenny Aune. With over 60 years of combined running experience, these two women emphasize the importance of core strength as well as prevention and care of repetitive injury due to running. To promote running wellness, Marilyn and Jenny FMSe started Faster Stronger Runner (FSR), a siv sports-specific training program for runners.

Exclu

What is your vision for the sport Why is it important to have of running in Fargo-Moorhead? sports-specific training for runners?

Running is a repetitive sport which places high impact on joints. It is critical to engage in sports-specific training for runners to prevent injury and promote longevity.

Where can I get more information about FSR and how do I sign up?

Second Session of FSR starts March 2nd.

Facebook- Faster. Stronger. Runner. Or check out Jenny Aune on fmstride.com

It is our vision to see families participating together in the sport of running. We also would like to see more people in the area reap the benefits of running which include: lowering stress levels, living a healthy life style, and experiencing the excitement of running. We would like to see those facing difficulties in life (both mentally and physically) to turn to running to regain power, control and happiness.

What is a great benefit of running in Fargo-Moorhead, or what makes FM unique for runners?

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FM Stride

The greatest benefit of running in the FM area is the surge of runners in the area.

There is a great support team of runners in Fargo Moorhead and everyone should take advantage of that. Also, running produces a natural high which counter-acts seasonal depression during the long winter months.

What should people be doing in preparation for the Fargo Marathon on May 19-21?

First of all, once one decides to run the marathon, set some personal goals (distance of race, just to finish or a certain time). Second, find a training program that includes hip and core strengthening. We’d encourage you to find a friend to train with; as well as, getting educated in proper running apparel and nutrition.

Most importantly, have fun with your training.

Recipes

Simple Sweets

58 million pounds of Chocolate is consumed around February 14th. Try these lighter sweets instead!

For more healthy recipes follow Kasey Olson on fmstride.com

Strawberry Cream Cheese Sandwich 1. Combine cream cheese, honey and orange zest in a bowl.

2. Spread bread with the cheese mixture.

3. Place sliced strawberries on 1 piece of bread, top with the other.

Per truffle serving: 64 calories; 4 g fat (1 g sat, 2 g mono); 1 mg cholesterol; 5 g carbohydrates; 2 g protein; 1 g fiber; 53 mg sodium, 65 mg potassium

1/ 2 1/ 4 1/ 2

c. crunchy natural peanut butter c. finely chopped salted pretzels c. chocolate chips melted

1. Combine peanut butter and pretzels in a small bowl. Chill in the freezer until firm, about 15 minutes.

2. Roll the peanut butter mixture into 20 balls ( 1 t. each). Place on a baking sheet lined wax paper 3. Freeze until very firm, about 1 hour.

4. Roll the frozen balls in melted chocolate.

Refrigerate until the chocolate is set

Peanut Butter Truffles

1

T reduced fat cream cheese 1/ t honey 4 1/ 8 t fresh grated orange zest 2 sliced thin whole wheat bread 2 strawberries, sliced

Per 1 sandwich serving: 128 calories; 4 g fat (2 g sat, 1 g mono); 8 mg cholesterol; 18 g carbohydrates; 4 g protein; 3 g fiber; 191 mg sodium, 63 mg potassium FM Stride

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Beauty Expert FM Stride Caught up with Jessica from Hair Success South to find out what men and women should do or not do, to get ready for Valentine’s Day

Q&A

For the Ladies! What is going to be a sexy cosmetic look for V-day dinner and what colors should the ladies go with?

Jessica Wurzbacher Hair stylist / Make up Artist Grad of Josef’s School of Hair Design.

Certified in Great Length Extensions.

Professional Makeup Artist in Bare Essentials

A sexy smoky eye will always turn heads! A dark charcoal liner and shadow will do the trick. Line the eyes and smudge... a lot! Add a couple coats of mascara and voila!

For the Men! What’s a nice suave hair style that will really catch the ladies’ attention this year?

Easy on the gel and pomade guys! Ladies like something that looks like you just magically woke up with that amazing hair. Something casual and not too styled.

For both men and women! What would be one important thing cosmetically that people forget to do before they go out on a date that could really be a deal breaker?

Men- Wax the Uni-brow!

Girls don’t like dating a man with a caterpillar on his face. Women- Wax your Lip! Guys don’t like having mustache contest with their girlfriends.

What would be a good beauty gift you could give your significant other this Valentine’s Day?

Who doesn’t like massages? Duo massages are great because both are able to enjoy the benefits!

Jessica’s 3 Product Picks!

Bare Minerals Brightening Prime Time

17

FM Stride

Ready to fall in love?

This product will change your morning routine! It smooths your complexion, minimizes large pores and gives $21 luminosity to the skin.

$26

Pureology Glossing Mist

Give your color a kick in the gloss!

This gloss spray is a super fine mist to spray before you blow dry and after!

Shine On!

Bronzer, on the Glow by Fake Bake

Get your bronze on! This aerosol spray will give you an instant tan! It’s a bronzer not a self tanner, so it won’t rub off on clothes but $18 will come off when your alone with it. Instant tan with a hint of shimmer!

What’s not to love?

Cover Story

Fresh Fitness Faces Ryan and James moved to Fargo to open up Core Fitness, a new upscale place to get in shape.

A

fter extensive research marketing and many trips around the country, Ryan Seeger and James Hensyel decided to start their new gym, Core Fitness, right here in our own backyard. “We felt confident in Fargo-Moorhead because

Grand Opening Event!

15 19 FM FMStride Stride

of the rapid expansion of the two cities and the economic growth in the area.� James and Ryan wanted to bring a West Coast twist to the area by implementing group exercise classes into their contemporary workout facility.

Core Fitness combines the convenience and flexibility of a 24 hour gym with the fun and interactive group exercise environment. By choosing Fargo-Moorhead as the premier location of Core Fitness, Ryan and James hope to be at the core of health and wellness in the FM area.

Q

FMSe siv

Exclu

What is your mission for Core Fitness and how does it involve the FM community?

Our Mission, is without question, to be the most dynamic, fun, motivation, and unique fitness experience in the FM community.

James Hensyel

A

What makes Age: 26 Core Fitness unique? Hometown: Las Vegas, NV Core Fitness not only Graduated: has 24/7 secure University of Las Vegas clean access, state of the art cardio and strength equipment, but also expert personal training and the most unique and comprehensive group exercise classes available in FM.

Ryan Seeger

Age: 26 Hometown:

Grand Forks, ND

Graduated:

University of Las Vegas

Why did you choose Fargo?

After researching a number of states and communities, we discovered ND not only has abundant opportunities but is also one of the most exciting states in which to do business. The economy, job market, and overall interest in fitness is very strong. Our business plan includes expanding additional Core Fitness locations throughout ND.

FM FM Stride Stride 16 20

Why 25th and 13th?

The corner of 25th and 13th has one of the highest traffic counts in the entire area. The center is highly visible, and we feel that this trade area is very under served when it comes to fitness and exercise choices. Whether you want fit a workout in before work, on lunch break, or on your way home, Core Fitness is for you!

What are the benefits of Core Fitness?

We are a friendly, motivating, and state of the art fitness facility. Core Fitness is the best value, most experienced, and motivating fitness alternative in the entire area.

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FM Stride

What type of training is Core Fitness specialized in and who will benefit from training at your facility?

We are specialized in all aspects and areas of Fitness. We work with all age

Core Fitness

2424 13th Ave S 701-212-1085

corefitnessnd.com

groups and fitness levels. This includes beginners (just starting out or making a conscious decision to get in shape again) and the most advanced athletes. Core Fitness is an extremely balanced club in terms of cardio, weights, circuit training machines and group classes. Everyone has the ability to benefit from our facility and its offerings.

at See more o m .c e id fmstr

Training Expert

To get the latest and greatest training advice in the area, ichards Andrew R o g FM Stride caught up with training expert Andrew Richards. He started r a F s Fitnes In2Shape In2ShapeFitnessFargo which is a unique fitness program that offers Trainer wellness guidance, fitness consultation and body composition testing. across a lot of people looking for the What is one major quick fix. The reality is that they’re misconception about training not going to meet their fitness goals that you come across as a perlooking for a quick fix program.” sonal trainer?

“A lot of people believe that cardio What role does rest play in is the best way to burn fat, What is the number your overall wellness and and shed Take rest days! Studies have one thing people should why is it important? shown that 5 consecutive pounds. do efficiently in the gym to days or more working out “Sleep enables a person’s This is just reach their fitness goals? significantly increases your body to recoup and heal; not to simply not chance of injury.

“Simply put, minimize gym mention it increases the release true. Power training talk, shorten rest periods, turn of growth hormones in the body and and cardio strength training both up the intensity and give one helps eliminate stress (which leads to exhibit greater fat deposition hundred percent.” a decrease in fat storage).” than cardio alone. Also, I come Pre-Workout

Perform a dynamic warm up: high knees, butt kicks etc in order to warm up the body before exercise.

1

23 FM Stride

During Workout

2

Minimize chatting and keep your rest periods to a minimal. This keeps you on track in gaining the benefits from your workout protocol.

Post Workout

3

Cool down for 5 minutes (by biking or jogging).

Perform static stretches, holding the stretch at threshold for 20- 30 seconds on each stretch.

This helps reduce soreness the next day and increases flexibility.

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FM Spotlight

In the Scene 24/7, 365 Days a Year -Pro Active Marketing -State of the Art Technology Integration -Networking like None Other -Social Networking fmstride.com fmspotlight.com -Trend Recognition Apple

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, ipadTM and iPhoneTM are registered trademarks of Apple, Inc.

Workout

11

Unique Upper Body Lifts to Get You Ready For Spring

At FM Stride we are strong believers in switching our workout routines, keeping our bodies guessing, and constantly shocking our muscles. Here are some unique lifts I came up with that you can try when changing things up! Submit your own unique lifts at fmstride.com, and I will personally try them!

- Drago drago@fmstride.com

1

Military Pull-Up

4 Stability ball push up Bent over row

free weights

8

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Difficulty: 10/10

Advanced stability push-up

Difficulty: 8/10

25

Difficulty: 9/10

5

Dumbbell Skull Crushers Difficulty: 6/10

Difficulty: 5/10

9

2

3

Inverted Row Pull-up

Difficulty: 4/10 Difficulty: 7/10

6

Cable, Rear delt fly Half Stability ball core twists

half Stability ball, dumbbell curl

7

Difficulty: 7/10

Difficulty: 7/10

11

Hanging Abs

Difficulty: 5/10

10

Cable - cord triceps kick back

Difficulty: 9/10 FM Stride

26

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MMA Expert

FMS e iv

Exclus

Name: Nick Wagner Age: 23 Record: 5 – 2 Hometown: Fargo, ND Career as MMA Fighter: 2 Years at a professional gym Strengths: I’m good at controlling a fight. Guys can try to take me down but I’ll reverse it. If things stay standing up, even better, I’ll just punch, kick and knee my way to a win.

Gyms: Academy of Combat Arts/ Max Training/ Red River Golden Gloves Boxing Gym All Event Photography

Putting Fargo-Moorhead in a Head-lock!

Mixed Martial Arts is becoming very popular in Fargo-Moorhead. Between monthly competitive events, and the craze of new members at the numerous gyms, this sport is shaping up the area… literally! We talked with local MMA fighter and trainer Nick Wagner to get his thoughts about the area’s increasing popularity of his favorite sport! For more Nick and MMA news go to www.nicksfightlife.com or log onto www.fmstride.com!

Why has MMA become Q&A so popular in Fargo-Moorhead?

People in this area love their sports; wrestling has always been popular, and boxing has always been around, so when MMA came along people latched onto it. I also think a few, close to home fighters, have propelled MMA in the FM area.

South Dakota’s Brock Lesnar, North Dakota’s Chris Tuchscherer and Pablo Garza are a few. It is different when you’re watching a guy fight on T.V. without any attachments versus somebody in the area you may have seen fight locally before they made it to the big show.

What are some misperceptions about MMA Fighting and what keeps people away or Intimated?

I think a lot of people still see it as a blood 29

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sport. Initially, it did capitalize on the blood and brutality, but MMA has evolved into a legitimate sport. When people meet me and find out that I’m a mixed martial artist they expect me to be an aggressive person outside of the cage and I’m not. Soccer players don’t walk around after a game kicking everything. I don’t think people are intimidated, but at a passing glance they see two people senselessly beating on each other. There are a lot of nuances in MMA, just like in any sport.

Professional fighters aren’t just standing in front of each other swinging, there’s fainting, switching, and slipping and when the fight goes to the ground things become even more complicated. These little nuances can fly over a new viewer’s head- I might see a guy shrimping and regaining full guard where somebody new to the sport might only see two guys lying on top of each other.

Take us through a day of MMA training leading up to a fight.

Man, when I seriously start training, I train a lot.

Mondays, Wednesdays and Fridays are usually pretty stacked. Before I run off to college, you can find me getting yelled at by Dom Noonan and his gang at Max Training (Moorhead) while I’m straining underneath something heavy. After classes on Mon/Wed I spend an hour at Red River Golden Gloves working on my boxing, but afterwards I buzz over to the ACA and train my jiu-jitsu and stuff that’s really pertinent to MMA. Tues/Thurs/Sat are sparing days at the ACA and usually by Thursday I’m feeling beat up and over trained, but I do it. Friday evening you’ll usually find me drilling at the ACA, but man just talking about training makes me tired. Sometimes I’ll take a day somewhere in the week to heal, maybe do

some homework or something. But I want to be a professional so I try to train like a professional; you won’t find me at the bar on a Friday night.

Who can get involved in MMA?

Anyone. Kids, girls, guys, old fogies, it’s a sport just like any other and can be tailored to an individual’s personal goals; whether that’s being a professional athlete or finding a workout to supplement a traditional gym.

What is your Gym like to train at?

What is the atmosphere like?

The Academy of Combat Arts is great for someone who wants to take the next step in their MMA career. It is fighter heavy, so I get to train with a dedicated group of guys everyday. Dylan (Owner)

doesn’t let me quit, if I haven’t been around in a while or if I’ve got a fight coming up he’ll call me or have somebody else get a hold of me. MMA is a sport where two individuals go up against one another, but Dylan really turns it into a team effort.

I also train at Max Training, which is really interesting. One day, I might be working out along side a 12 year old girl, and the next another fighter. At Max, they personalize workouts, and set you up with a trainer, so that you’re getting the most out of your effort.

I’m new at Red River Golden Gloves Boxing Gym, but Jesse Barbot (Owner) has taken me in, and really helped me with my stand-up game. My punches are faster, more accurate, and I haven’t had a chance to really utilize his tools. There is

another great atmosphere for the beginner, or the serious professional, looking to patch holes in his game.

Tell us about the competitive fight scene in Fargo-Moorhead. Are there some events in Feb./March we can check out?

MMA has definitely picked up in the area. Max Fights is having another event March 19th; in Newtown, North Dakota there are fights March 12th; in Hankinson at Dakota Magic Casino there are fights March 5th; and Feb. 5th there are fights in Minot. Keep your eyes open, google it, there are plenty of opportunities to see local fighters. If you want to see me I usually fight in the FM area, and if I’m not fighting I’ll be there supporting the sport.

5 Training Tips from Nick

1

Find a place to train.

Punching and kicking a bag in your garage doesn’t teach you technique, nor does it punch back. A trainer will show you how to do something the right way!

Learn 2 technique A majority

of people join a gym with the attitude that they don’t need to work on their ground game because they wrestled in high school. These are the same people who only want to show up for the sparing days and ignore the

technique days. A tree that isn’t growing is dying.

MMA is constantly evolving and it’s important that the mixed martial artist is too.

3

Design a training plan that works for you, and remem-

ber the more time put in equals more results.

Eat clean. MMA is all

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about having an advantage; if you can lose fat and gain muscle you’ll create a physical advantage. Eating healthy will also get you through tough workouts allowing

you to make the most out of your time spent training.

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Train with guys that beat you up. If you’re constantly

getting the better of your partners, you’re not necessarily getting better. If you’re matched up with somebody who isn’t as experienced, don’t revert to your patented moves, switch it up and work new technique.

Save your go-to moves for partners that keep you on your toes. Train, train, train!

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Supplements

Heart Health

In order to give your heart to someone special this Valentine’s Day,

Grape-Seed Extract

Resveratrol, a compound found in grape you’re going to want to make sure it stays healthy! Try these 5 seeds and skin of supplements that will maintain a red grapes has been arlic healthy cardiovascular proven to reduce the Many people steer oenzyme 10 system. risk of heart disease. clear of this badThis vitamin-like Grapes also contain itmain supplement has shown breath inducing herb. powerful antioxidants However, they may mega-3 atty This powerful antioxi- promise as a treatwhich help maintain not know that garlic dant is typically known ment for congestive cids is very effective in pro- vessel structure and a heart failure when Studies have indicated for it’s role in skin healthy cardiovascular care and immunity. used alongside other tecting the heart by that Omega-3 fatty system. Researchreducing cholesterol Recent research has conventional treatacids prevent heart ers also believe that indicated that a low ments. The coenzyme levels and slowing the attack, stroke, and grapes are the reason formation of blood is believed to play a atherosclerosis. Fish dose of Vitamin E for phenomenal heartcan play a role in crucial role in produc- clots. It also may be oil is by far the best health in many winea key contributor in cardiovascular health ing ATP (our bodies supplement source of lower blood pressure. drinking countries in as well. energy source). omega-3s.

Europe.

C

O A

F

Recommended Dosage: Up to 3,000 mg per day of fish oil, split into three doses.

31 FM Stride

V

Q

G

E

Recommended Dosage: 200 IU/day

Recommended Dosage: 50 to 150 mg per day.

Recommended Dosage: Up to 20g of garlic/day

Recommended Dosage: 200 to 300 mg per day.

No More Excuses!!!

By Troy Henne

The New Year’s resolutions are underway and I would like to see everyone stay dedicated to their fitness goals this year. But

Extinguishing 5 Workout Excuses

that only means one thing....

1

4

NO MORE EXCUSES!

I’m too sore everyday to keep up my workout regimen.

I feel like I’m “getting old” and my joints hurt too bad Many people make the mistake of doing too much, when I exercise. too fast. When getting back into your workout routine You don’t always have to lift weights or pound on the make sure you start slow and ease into it. Consult with treadmill to get a good workout. If you’re joints are a professional trainer to ensure you are not overdoing it.

Also, don’t forget to take days off to let your body recover. suffering from the abuse of working out, then try a program that will ease your pain; like swimming or cycling. Make sure you consult with a professional trainer to ensure that I don’t have time because I have a family at home.

Believe it or not, family- group exercise is becoming you are using correct form when lifting weights. Finally, more and more popular these days. There are many give some new shoes a shot; it’s amazing what a new pair programs out there that encourage you to bring your of kicks can offer your joints.

2

family with you and actually get them involved with the workout as well. You will be getting your exercise and setting a good example for your family members by staying active!

I don’t go to a gym because I don’t like crowded places.

If you don’t like waiting for machines or dancing around crowds of people, then try out a workout that blasts your metabolism without even stepping foot outside your own house. Many programs like P90X and Insanity are designed to give you the workout you need with limited space and limited equipment.

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5

I don’t know how to plan my meals around my workout.

The best thing you can do for your body is to give it the nutrients it needs to fuel your workouts. Try eating a high fiber, high carbohydrate meal (like oatmeal) 2-3 hours before your workout and then grab an energy bar and a shake 30-45 min before. Follow up your workout with a well balanced meal of carbs, fats and protein.

E-mail Troy your questions, comments or excuses to troy@fmstride.com FM Stride

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Valentine’s Day Recreation

Recreaction

4 Ideas for Valentine’s Day That Are Fun to do and Good for You!

You don’t have to be stuck going to the same old restaurant on Valentine’s Day that you’ve been going to for the last 10 years. The FM area has many interesting and fun activities for couples to do. Spice it up this V Day and try out something new!

Relaxing at the Spa

Schedule a day at the spa! Spas can be both relaxing and medicinal for both men and women. Instead of sending one or the other off for the day, try scheduling a spa appointment together. Try the couples massage at Elite Therapeutic Massage on 1121 Westrac Drive, Fargo Home Improvements

Work together on a fun and creative project for the house. Team work will force you to improve your communications and art is a great way to express your creative side.

Check out Uptown Pen 300 Broadway for creative and fun ideas.

Get Active Together!

Who says sledding is just for kids? With all the snow we’re getting this year, why not take advantage of some fun and free entertainment at the Dike West in Fargo. Check out more info on fargoparks.com Wine Tasting

Experience wine tasting together! Wine is not only romantic, but has been proven to be a healthy source of antioxidants and also a natural remedy for high blood pressure.

Take a day trip out to the Maple River Winery in Casselton for a fun wine tasting date!

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E XC I T I N G N E W

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FMSPOT Expires 2/28/11

Best event Calendar in Fargo-moorhead Fmspotlight.com Sunday

Monday

Mark your Calander for March!

6-7 Umphrey’s McGee @ The Venue

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13 Motorhead w/ Clutch & Valiat Thor @ The Venue

Red River Valley Home and Garden Show @ The Fargodome FM Stride

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9

Jim City Jazz and Blues @ Babb’s Coffee house

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Valentines Day As I Lay Dying @ The Venue NDSU Women’s Basketball vs. W. Illinois @ Bison Sports Arena

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@ Babb’s Coffee house

Against Me! @ The Venue

Windbreak O’learys Playmakers Bulldog Tap

Wednesday Jim City Jazz and Blues

March 3 Snowstorm Music Tour with Nelly, 3OH!3, Big Reeno and More @ Scheel’s Arena

Super Bowl Sunday Parties @

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Tuesday

Jim City Jazz and Blues @ Babb’s Coffee House

Hollywood Knockout @ The Windbreak

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Thursday DK Allstars @ The Monkey Bar 3 Band Night @ The Aquarium Monster Jam @ Fargodome Dave Landau @ Courtney’s

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Willie Aktins @ Studio 222 7 pm @ The Monkey Bar Saints & Sinners @ Courtney’s NDSU Men’s Basketball vs. W. Illinois

Friday

Saturday

Monster Jam @ Fargodome Fargo Force vs. Omaha @ Scheels Arena Brat Pack Radio @ The Venue Peter Mulvey @ The Listening Room Dave Landau @ Courtney’s

Monster Jam @ Fargodome Fargo Force vs. Omaha @ Scheels Arena Blues Festaval @ The Venue UFC #126 Showing @ Playmakers Dave Landau @ Courtney’s

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Willie Aktins @ Studio 222 justNtyme @ The Venue Saints & Sinners @ Courtney’s

@ Bison Sports Arena

17 High School ND State Wrestling Tournament @ Fargodome Bob Marley Birthday Bash

@ The Aquarium

Jay Wndell Walker @ Courtney’s

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Bro’s on Broadway @ The Hodo Tripwire & At The Emporium @ The

Windbreak

Jack Willhite @ Coutney’s

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12

NDSU Basketball vs. IUPUI @ Bison

Sports Arena

USA Curling Championship @ Scheels Arena

Saints & Sinners @ Courtney’s

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High School ND State Wrestling Tournament @ Fargodome Gretchen Wilson @ The Shooting Star Casino 32 Below @ The Venue Jay Wndell Walker @ Courtney’s

High School ND State Wrestling Tournament

Red River Valley Home & Garden Show@ Fargodome NDSU Men’s Basketball vs. South Dakota St. @ Bison Sports Arena Trampled by Turtle @ The Venue Jack Willhite @ Coutney’s

Red River Valley Home & Garden Show

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@ Fargodome

Celebration of Women and Their Music @ Fargo Theater (after party @ The Aquarium)

Jay Wndell Walker @ Courtney’s

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@ Fargodome

Jazz Arts Big Bands Featuring Grant Stewart @ The Venue

Fargo Force vs. Lincoln @ Scheels Arena Jack Willhite @ Coutney’s

Best event Calendar in Fargo-moorhead Fmspotlight.com FM Stride

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READY FOR A CHANGE?

Try Rehab

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