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READY, SET, TRAIN! M
ost marathon training programs are either 16 or 18 week programs. At the beginning of February there were exactly 15 weeks until the Fargo Marathon. This means it’s not too late to begin your training if you start right away. There are several things you can do to get yourself in shape for the big race. 6
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cont.
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GEAR THE
ET
Many times purchasing the proper equipment will get you motivated to hit the ground running. Once you spend the money on the newest and greatest equipment you’ll definitely want to use it. Check out the list of our top running stuff. You may have to spend money now but it will be worth it once you cross the finish line.
New Balance 860 V2
Shoes often vary on what you want from them but a good versatile shoe that made Runner’s World editor’s choice is the New Balance 860 V2. A flexible shoe that gets the basics right, there’s plenty of foam padding underneath the foot to wrap your arch and offer a snug fit and good support.
Women’s Utopia Thermal Hoodie
This ultra warm hoodie allows you to run year round. Made up of 85 percent polyester and 15 percent spandex, you’ll keep warm AND look good while pounding the pavement.
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Yurbuds Ironman Inspire Pro Earphones w/dry Mic
Earphones go through a lot of abuse during training and races. They have to be able to handle the sweat and water that can soak them during a race or a long training run. The Yurbuds earphones promise to be sweat and water resistant and also have a twist-lock technology so they never fall out of your ear.
Nike + SportWatch GPS
This Nike watch uses GPS mapping by TomTom during outdoor runs and a Nike+ sensor when you’re running indoors to keep track of exactly how far and fast you’ve gone. Plug the watch into your computer and you can use the Nike+ website to keep track of your progress.
RumbleRoller Extra Firm Compact
Running can take a toll on your body so it’s important you take care of yourself to avoid injuries. One way to ease muscle pain is by using the RumbleRoller. Gently knead your muscles and improve blood flow and tissue flexibility. Using RumbleRoller is like awarding yourself with a massage after every run.
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Group into
ET A
There are a lot of people in the area who can help you train for the upcoming races. Like everything in life running is more fun when done with others. Join these running groups around town to team up with other running aficionados.
Fargo Running Company
Beyond Running
For you early birds this is the running group for you. The Fargo Running Company’s group runs begin at 5:30 a.m. on Tuesday and Thursday mornings. Their runs begin at the store located on 45th Street in Fargo. All levels are welcome and the mileage is up to you.
Beyond Running in downtown Fargo has group runs at 6:30 p.m. on Tuesdays and Thursdays. On their website, gobeyondrunning.com, they also offer training programs for 5ks, 10ks, half marathons and full marathons. Their staff is also willing to help answer any questions people may have about running.
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EAT SMART. PLAY HARD. TOGETHER ENJOY A LITTLE CHOCOLATE A column about chocolate written by a nutrition specialist might make your heart beat a little faster, and not out of anticipation for good news. So, before you put up your guard, let me say that I, too, am a fan of chocolate.
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mericans’ fascination with chocolate began centuries ago. When Columbus brought some cocoa beans from the New World back to Spain, the royal court wasn’t overly impressed and didn’t imagine the possibilities. They used the beans for money. Later, the Spanish explorer Cortez observed the Aztecs enjoying a bitter beverage made from cocoa beans. To suit the collective European sweet tooth, Cortez added sugar, cinnamon, vanilla and hot water. In a sense, he created the first instant cocoa mix.
Today, Americans purchase more than 58 million pounds of chocolate for Valentine’s Day, according to Nielsen surveys. Do you feel guilty about eating (and loving) chocolate? Chocolate may not be as “unhealthy” for your heart as you might imagine. Chocolate is a good source of antioxidants known as polyphenols, which may protect against heart disease. In a Pennsylvania State University study, participants added less than an ounce of cocoa powder and about half an ounce of dark chocolate to their daily diet for 30 days. The cocoa and chocolate were incorporated into milk, pudding and baked goods. The chocolate appeared to act as a natural antioxidant, preventing LDL (“bad”) cholesterol from becoming damaged and potentially contributing to blocked arteries. Chocolate is a concentrated source of calories, though. If you have a chocolate craving, enjoy it but exercise moderation. Try a few chocolate kisses instead of a large chocolate bar. Unwrap each chocolate kiss slowly, and savor the rich flavor and velvety texture, one at a time.
Julie Garden-Robinson Ph.D., R.D., L.R.D is an associate professor and food and nutrition specialist with the North Dakota State University Extension Service.
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VISIT
www.ndsu.edu/eatsmart for recipes, menus and activities for singles, couples, families and children. Find us on Facebook by searching “Eat Smart. Play Hard.� This recipe is fiber-rich from the chickpeas that are incorporated.
Guilt-free Chocolate Cake
1 1/2 cups semi-sweet chocolate chips 1 (15-oz.) can chickpeas, rinsed and drained 4 eggs 3/4 c. white sugar 1/2 tsp. baking powder Optional toppings: powdered sugar, frosting or fresh berries
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Preheat oven to 350 degrees F. Grease 9-inch round cake pan. Melt chocolate chips in a microwave-safe bowl, stirring occasionally until chocolate is smooth. Combine chickpeas and eggs in food processor or blender and process until smooth. Add sugar and baking powder; blend. Pour in melted chocolate and blend until smooth. Transfe r batter to prepared cake pan. Bake for 40 minutes or until toothpick inserted in center of cake comes out clean. Cool on wire rack. Makes nine servings. Each serving (without frosting) has 320 calories, 13 grams (g) of fat, 7.4 g saturated fat, 7 g protein, 47 g carbohydrate, 3 g fiber and 190 milligrams of sodium.
February 2012
FITNESS
FM STRIDE CAUGHT UP WITH FITNESS EXPERT, MISTY LAMPPA, FOR AN INSIDE SCOOP ON MUSCLES, WEIGHT LIFTING AND STRETCHING.
Misty Lamppa is a Group Fitness Instructor and Fitness Manager at Snap Fitness in Fargo. She is a registered national trainer for Body Training Systems, is a 200 hour registered Yoga teacher, and a Venice Nutrition certified nutrition coach.
Some people tell me it’s best to stretch before a workout, others say it’s better to stretch at the end of a workout, while still others say stretching isn’t really necessary. What’s your take? Stretching is very important. It is not a good idea to stretch before a workout and before you’re warmed up. Think of your muscles like a noodle. Before the noodle is properly warmed in water it breaks easily, but after it is warmed up it is much more pliable. After a workout your muscles are warm. They are probably tight too. When strength training you shorten your muscles, so after a workout it’s important to lengthen them back out. Stretching can also help if you have muscular imbalances and a certified trainer can help you learn how to use corrective stretching to balance you out. 18
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ADVICE When I’m at the gym how do I know when enough is enough or when I can keep pushing myself? What are the signs of over-doing it versus normal aches/pains? It depends on what you are doing. With strength training the goal is to fatigue your muscle(s) so you would want to lift the set weight until you can’t lift anymore. That’s not to say you should lift the same weight 100+ times. That’s why it’s so good to meet with a trainer who can assess where you’re at and prescribe a program for you. Most people come into the gym trying to lose fat, so based on that goal it is good to do about three sets of 12-15 repetitions. If you can’t make it to 12, the weight is too heavy, if you get to 15 and feel you could do more, the weight is too light. As far as cardio (assuming the goal is the same), you should be able to talk at the same time as doing cardio…maybe not carrying on a long winded conversation, but you should be able to talk. If you are gasping for air that probably means you’re not working at the most effective heart rate for fat burning. Now that I’ve said that it is also important to incorporate interval training as well. Interval training is where you have periods of working at a higher heart rate, then periods of rest or much lower heart rate. For everyone a good rule of thumb is to listen to your body not your mind. Your body will tell you when something is not right, your mind will often lead you to believe you can’t do any more when you can.
Have a fitness/health question for Misty? Email to sam@fmstride.com and we’ll get it answered in our next issue. 19
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furniturefashion Modern furniture and design has come to Fargo-Moorhead. This collection comes from Scandesign in downtown Fargo. They offer modern Scandinavian furniture that will add a splash of pizzazz to any home. Most of the furniture comes from Denmark or other Scandinavian countries so check out the latest and greatest that Europe has to offer. 26
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Scandinavian design is the newest craze in furniture. It will give a modern look to any room that needs a little revitalization.
This stressless couch has individually reclining seats that offer extreme flexibility. It also comes with the glide function that will follow your body’s movement.
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LIVING ROOM Arena TV Mount – This mount is a great alternative to a wall mount. The TV attaches directly to the bracket and can be swiveled while easily hiding all the cables.
Skovby chair – This chair compliments the Skovby table excellently with its simple, comfortable design.
BEDROOM
Cocoon White – This modern bed will leave you sleeping in style. Designed in Germany by Mercatus; it’s comfortable as well as stylish. If you’re looking for something to add a little bit of spice in your living room you don’t have to look any farther. 28
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DINING ROOM
Skovby – This dining room table comes with three extension leaves so that it can fit anywhere from 6 to 14 people. This simple minimalistic design has a laminate surface, which makes it very easy to clean.
Stressless Recliner – These recliners come in two or three different sizes. Stressless Recliners come equipped with the Glide system, which follows your body’s movements to provide perfect support and comfort.
scandesign 110 n broadway fargo nd, 58102 29
DIVINE DENTISTRY A VISIT TO THIS OFFICE WON’T BE LIKE PULLING TEETH Over-stuffed chairs and a fireplace. Blankets and pillows in every room. Flat screen TV’s so patients can relax and watch their favorite shows. Sounds like a hotel, right? Nope, it’s Melinda Harr Dental. In business since October of 1999, Melinda Harr Dental offers a warm and friendly environment with a feel of home. With a focus on patient comfort and convenience, Harr Dental offers many same day treatments, educational videos for patients and The Wand – an electronic anesthetic delivery system. 30
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Melinda Harr Dental 1509 32nd Ave. S. Fargo, ND 58102 701.271.1060 www.harrdental.com 31
Q&A With MELINDA HARR STRIDE: Did you always know you wanted to be a dentist? MELINDA: Most of my family is in the dental field. My father is an Orthodontist and my sister is a dental hygienist. I always knew I wanted to be in the health care field and I originally pursued nursing. I worked as a RN in an intensive care unit but decided nursing wasn’t a good fit for me. So I decided to go back to school for dentistry. STRIDE: Any random facts people might not know about you? MELINDA: When painting a room, I can trim around window with a steady hand so I never have to use tape. Also, when I was 23 I was on The Price is Right and won playing PLINKO. 32
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STRIDE: When you’re not at the dental office, what can people find you doing? MELINDA: Reading, watching the kids play hockey, running errands, attempting to clean and organize the house and spending time with my family and friends – especially at the lake. STRIDE: How long has Melinda Harr Dental been in business? MELINDA: Since October, 1999. STRIDE: How many employees work at Melinda Harr Dental? MELINDA: Ten. We have four full time Hygienists, three fulltime Assistants, two receptionists and a Practice Administrator.
cont.
Melinda Harr – The woman behind the drill Age: 41 Hometown: Jamestown, ND Interesting fact: When I was 23 I was on The Price is Right and won playing PLINKO. It was so much fun! Favorite activities: reading, spending time with family and friends - especially at the lake. 33
STRIDE: What makes your dental office unique? MELINDA: We focus on patient comfort and convenience. We have 4 full time hygienists so we are able to schedule entire families at the same time. If a patient has a filling to be, many times we will get it done the same day as their hygiene appointment to avoid a return trip – so they don’t have to miss school or work. We also use The Wand – electronic anesthesia delivery for a more comfortable dental experience. We have educational videos that patients can view in each room on flat screen TV’s or iPad. STRIDE: How would you describe the atmosphere of your office? MELINDA: Warm and Friendly. We want it to feel as close to home environment as possible. Our reception area is more like a relaxed living room with overstuffed chairs and a fireplace. We also have blankets
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and pillows in each room. There are flat screen TV’s in each room so patients can view larger pictures of their teeth or relax and watch their favorite TV show. When building my practice I was able to make decisions that would help shape it into an office I’d like to visit if I were the patient. STRIDE: What services do you offer? MELINDA: Most general and cosmetic dental services. We love to do same day crowns – which really makes it convenient for our patients. STRIDE: What’s one of your favorite areas in your practice? MELINDA: I love cosmetic dentistry and I get excited about helping to improve someone’s smile.
For more information visit: www.harrdental.com or call (701) 271-1060 1509 32nd Avenue South
STRIDE: A lot of people are nervous about visiting the dentist. How does your office make people feel comfortable?
MELINDA: Explaining things step by step to eliminate the fear of the unknown. Distraction with TV and headphones are helpful for those patients that are anxious. We provide sunglasses to block out the light and the use of The Wand for optimal patient comfort.
MEET THE STAFF JENNA
BRENDA
KAYLA KERI DEANA
KATIE GWEN
HOLLY
MELINDA HARR LEAH
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A LOOK INSIDE A glimpse inside a procedure room at Melinda Harr Dental reveals state of the art dental equipment and a comfortable environment for the patient. Blankets, pillows, headphones and flat screen TVs are sure to ease anxieties.
TVs in each room so patients can watch their favorite programs.
Teeth whitening, bonding and veneers are just a few of the cosmetic services offered at Harr Dental.
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For more information on Melinda Harr Dental visit: www.harrdental.com or phone 701.271.1060 Located at 1509 32nd Ave. S., Fargo
Have no fear, The Wand is here! Harr Dental uses an electronic anesthetic delivery system (that looks like a ball point pen rather than a large scary needle.)
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CHOCOLATE TRUFFLES (USING HEART HEALTHY DARK CHOCOLATE)
INGREDIENTS: • 1 cup Heavy Cream • 1 pound Dark Chocolate • 1 ounce Butter
PREPARATION: 1) Chop dark chocolate into two equal parts 2) Place one half of the chocolate in a metal bowl over a double boiler to melt 3) Boil cream and set aside to cool slightly 4) Combine melted chocolate, cream and butter until incorporated completely 5) Let cool for at least 8 hours 6) Scoop desired size of pieces of the mixture and roll into balls 7) Melt second half of chocolate as you did in step #2 8) Dip the balls into the melted chocolate 9) Shake the balls slightly to remove any excess chocolate 10) Set the balls on wax paper to cool 11) Enjoy!
RECIPE: Courtesy of The Winery 55
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CREAMY TOMATO FETTUCCINE 15 minute prep time; 15 minutes cook time (Calories: 266; Total Fat: 1g; Sodium: 61mg; Carbohydrates: 54g; Fiber: 8g; Protein: 13g).
INGREDIENTS: • 8 oz uncooked 100% whole-wheat fettuccine (or spaghetti or angel-hair pasta) • Cooking spray • 1/3 cup chopped onion (white or yellow, approximately 1 small) • 1 tsp minced garlic from the jar or 2 cloves fresh minced • 2/3 cup fat-free ricotta cheese • 1 teaspoon dried basil or 2 tablespoons chopped fresh basil • 1 teaspoon sugar or sugar substitute • 1/8 teaspoon pepper • 1 can (14.5 oz) diced tomatoes, low-sodium, undrained
PREPARATION: Cook pasta according to package directions. Spray 3-quart saucepan with cooking spray and heat to medium-high heat. Cook onion and garlic, stirring occasionally, until onion begins to turn translucent (crisp-tender). Stir in remaining ingredients, breaking up tomatoes with spoon. Heat to a boil, reduce to low-heat and simmer uncovered 8 minutes, stirring occasionally until slightly thickened. Add pasta to sauce and toss. Makes 4 servings
RECIPE: American Heart Assoc. 59
Foods to fill your heart Papaya
Rich in three powerful antioxidants that prevent oxidation of cholesterol – vitamin E, vitamin C and vitamin A – papayas promote cardiovascular health. Papayas are also a great source of fiber which has been shown to lower high cholesterol levels.
According to the American Heart Association, heart disease is the leading cause of death in the United States. Coronary heart disease (often a heart attack) is the most common heart disease and in 2010 an estimated 785,000 Americans had a coronary attack. February is American Heart Month and FM Stride is here to keep you on the track of heart healthy foods.
Salmon
Salmon is a great source of protein and packed with heart-friendly omega-3 fatty acids. It’s common for four ounces of baked or broiled salmon to contain at least two grams of omega-3 fats – more than the average U.S. adult gets from all food over a several day period. Easy to cook and great tasting, salmon is a great pick for a healthy heart. 62
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Blueberries
Among all fruits, veggies, spices and seasonings, blueberries top the list as one of the most powerful disease-fighting foods. Blueberries have been shown to improve blood fat balances, raise levels of HDL (good cholesterol) and help protect blood components from oxygen damage that can lead to clogging of blood vessels. Blueberries have also been shown to reduce both systolic and diastolic blood pressure – good news for individuals with high blood pressure! Note: Raw blueberries contain the greatest nutritional benefits. Try them on cereal, oatmeal or frozen yogurt.
Brown Rice
Brown rice, sometimes referred to as hulled rice, offers more nutrition than white rice. Loaded with folate and vitamin B6, brown rice can help protect against high blood pressure and atherosclerosis (hardening of the arteries). The dietary fiber content in brown rice helps reduce the risk of heart disease and stroke.
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HOLY CLIP’N COUPONS CUTTING COUPONS HAS BECOME KEY TO SAVING BIG!
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hanks to the show “Extreme Couponing” and different websites offering coupons to all sorts of different stores, couponing has become a very popular activity throughout the country. Fargo-Moorhead has several ways for people to save money in the area. cont.
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Valleydealseekers.com was started three people take out of the class ways to organyears ago by Carla Thiele and Amanda ize their coupons, coupon lingo, where to Amundson. Since then they’ve been find a deal, what is a good deal and how bringing coupons and saving to the Red to organize their stockpile. We go over River Valley. Based out of Breckenridge, different store policies, what are money valleydealseekers.com provides coupons makers and all the different things that are for South Dakota, North Dakota and Minoffered out there.” nesota and even has Thiele spends plans to branch into around two to three Montana. Thiele and Amundson have hours each week The website has clipping and organappeared on the show grown rapidly with izing coupons. She “Extreme Couponing” each month showmeticulously plans out twice. During their second ing a consistent her shopping trips to appearance on the show growth between make sure she has 10 to 15 percent. everything ready they saved 97.4 percent Their services don’t ahead of time. When on $1,300 worth of goods stop with coupons she goes on big ($33.8 spent on a $1,300 though. They offer shopping trips, she grocery bill). classes to educate normally goes around people on ways to 2 a.m. since the save money. Most of the classes in Fargo are offered in the Thiele usually has around $25,000 worth of Community Room in Cashwise on 13th Avenue. Classes cost $15 the day of and groceries stored in her house and four freezers. $12 if people sign up on valleydealseekers.com through PayPal. The classes last about an hour and a half and encourage audience participation. “It’s very interactive,” said Thiele. “We interact with the crowd a lot. We hope
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Extreme couponer Alicia Strnad shows off how she saved over $130 with her coupons.
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Alicia Strnad spends a couple hours a week hunting for savings.
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stores are usually quiet then. She often donates goods to charities and there is a running tally of donations made to local charities on valleydealseekers. com. Thiele and Amundson have shown that there’s money to be saved in the area.
Another resource... Savecoin.com is an electronic service that offers deals and coupons. One can either buy deals directly from the website, savecoin.com, or sign-up for their coupons sent over e-mails. Buying a deal right from the website can be a good idea. They often have deals like a $30 voucher for Taste of Italy for $15. Coupons can be sent directly to subscribers’ e-mails as well. Once someone signs up every Tuesday, an e-mail is sent with different deals around the area. This service is a great resource for merchants as well as people who want to save money. The service reaches over 21,000 subscribers and continues to grow. Check it out at savecoin.com.
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THE SKINNY ON COOLSCULPTING... Image Medi-Spa now offers the coolest way to lose inches in Fargo-Moorhead.
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oolSculpting is a revolutionary procedure that was developed by Harvard scientists, Dieter Manstein, MD and R. Rox Anderson, MD. CoolSculpting technology was born of the observation that some children got dimples due to eating popsicles. The idea that cold can selectively affect fat cells was the insight behind Cryolipolysis, the proven science on which CoolSculpting is based. Cryolipolysis is a non-invasive controlled cooling to target and crystalize fat cells without damage to other tissue. The crystalized fat cells gradually die off, then are naturally eliminated from you body.
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Q&A With Image Medi-Spa
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mage Medi-Spa specializes in some of the most innovative and revolutionary cosmetic treatments in the area. The spa, located on 32nd Avenue in Fargo, offers everything from botox, dermal fillers, laser hair removal, microderm, skin tightening and CoolSculpting, a new non-surgical and natural way to lose annoying bumps and bulges of stubborn fat. Image Medi-Spa is owned and operated by two registered nurses, Bernie Storey and Veseda Hoff. Together they have 25 plus years of nursing experience. From this experience they have come to understand the importance for people to look and feel good about themselves. FM Stride sat down with Veseda to talk about the exciting new things happening in cosmetic care. What makes Image Medi-Spa different from the other spas around town? We are owned and operated by two Registered Nurses and we also do all of the procedures. From make-up application to Botox injections, nurses will do it all. We really get to know our clients and prefer to spend the extra time with
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them to produce the best results. We truly love our clients. We also believe our education is very important and enables us to deliver the best outcomes for our clients. In addition to our nursing training we have had extensive training in cosmetic procedures beginning in California at an elite school specific for nurses, Medical Aesthetic Training of California.
We also belong to Empire Medical Training, a group of Board Certified Physicians that offer 22 different courses in cosmetic procedures. We feel that it is important to continue taking classes and hands on training to be the best in the industry. We have the training to offer the latest techniques in cosmetic procedures. It sounds like CoolSculpting is going to be the next big thing in beauty care. Can you tell us about it and why it’s so special? CoolSculpting is a revolutionary non-invasive procedure developed by Harvard Scientists to get rid of those stubborn unwanted fat bulges that don’t go away with diet or exercise. Areas like the abdomen, love handles, back fat, back bra fat and arms are easily treated with only one application. This procedure actually gets rid of the fat cells forever. CoolSculpting is an FDA cleared, patented process that simply targets, cools and eliminates fat cells without damage to your skin. After one treatment, your body does the rest as the crystallized fat cells break down and are naturally eliminated. This results in inches lost in the areas treated. No downtime needed. No surgery and it only takes one hour per area treated. CoolSculpting gives our clients a nonsurgical solution to get rid of those unwanted areas of fat. Image Medi-Spa is the only center in the area that offers the procedure. You and Bernie have over 25 years of nursing experience. What made you two start the spa? We are both nurses and worked together at the hospital. Bernie worked as a float nurse for 20 plus years and worked on almost every unit in the hospital. I worked in the Cardiac ICU for close to
10 years. We both went to work in interventional radiology at the same time and became close friends. After years of caring for others we both shared a mutual understanding of how important it is to look and feel good about one self. We also enjoyed spending one on one time with our patients and would often be hurried by an overbooked schedule of patients for the day. We then began talking about how wonderful it would be to have our own clinic where we could spend as much time as we liked with each of our patients and care for them the way they should be cared for. We would have time to get to know each of them, educate them, care for them, listen to them, answer their questions and provide them with the best service in the industry to meet their goals – all while relaxing in a safe, intimate and confidential environment. This is our fifth year of business and we truly have been blessed with wonderful clients! What do you see people coming in for the most? Wrinkle reduction and laser hair removal. Your skin is the largest organ on your body and also the most visible. What can people do to protect their skin? Sunscreen everyday! Even during the winter! What would you recommend for someone who is starting to see wrinkles on their face and wants to get rid of them? Come in for our free skin consult with a facial and we can sit down and talk about what options are best for you. Each client is very different when it comes to skin care and we like to individualize each plan to fit what is best for that client in order to deliver the best results. 75
COOLSCULPTING What is CoolSculpting? This unique, patented, clinically proven procedure involves freezing fat cells without damage to your skin; naturally eliminating them from your body over the following months. There are similar procedures available, but can only claim to “shrink� fat cells. CoolSculpting is the only non-invasive procedure to actually eliminate fat cells. This procedure uses no knife, no suction hoses, no needles, no lasers and typically has no downtime. Often times, a noticeable reduction of fat in the treated area is visible after one visit. The ideal candidate for CoolSculpting is people who exercise and eat right, but have some problem areas that are unaffected by a healthy lifestyle. As long as you maintain your weight with normal diet and exercise, your long-term results are likely to remain stable.
BEFORE
AFTER
For more information visit: www.imagemedi-spa.com or call (701) 478-7700 3120 25th St S, Suite Y. Fargo, ND 76
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This non-surgical, FDA-cleared procedure of freezing fat cells was developed by Harvard scientists.
The typical procedure time on the machine is one hour of freezing time to a specific area of the body.
Image Medi-Spa is the exclusive location in the FM area for this procedure.
The most popular areas of the body to do the procedure on are the stomach/love handles, thighs and butt.
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