Stride July 2015

COMPLIMENTARY

JULY 2015

THE BODY BREAKDOWN

issue

ROUGH TERRAIN RIDING An inside look at Detroit Mountain's summer bike trails.

​​H2O: AMPLIFIED ​ pice up your daily water S intake with these tasty tricks.

​​PUT YOUR BEST FOOT FORWARD

Brains and Brawn

editor

meet the editor

muscle up!

G

reetings, and welcome to the Body Breakdown Issue. Within the folds of this magazine, you will find the best exercises in the book for six major muscle groups. My heartfelt thanks go out to the trainers who shared their time and knowledge with us at Stride this month. These men and women will take you through various workouts in the following pages. Let me introduce you.

Standing on Big Bertha, the largest wood feature within Detroit Mountain’s mountain biking trails. Check out my workout of the month on page 52.

Luke Bergseth

Becca Murphy

Jamie Smith

Ryan Bressner

Andrew Richards

Mariah Prussia

Head Trainer at Core Fitness Chest Expert

Personal Trainer at Fercho YMCA Core Expert

Personal Trainer at Courts Plus Butt Expert

Head Trainer at CrossFit 701 Back Expert

Owner/Trainer at in2shapefitnessfargo Arms Expert

Owner/Trainer at Xtreme Measures Legs Expert

Who’s on the cover?

Another thank you to Angela Lee, personal trainer with Trainers Inc., and Trevor Zabel, who volunteered as our muscle models for this issue. My goal with the magazine was to highlight these six muscle groups in their top physical condition and I couldn’t have done that without Lee and Zabel’s commitment to fitness and willingness to be a part of Stride.

​Feel free to reach out to me with any story ideas you may have.

2

Stride • July 2015

Correction I’d like to apologize to Sue Olson and Carol Wickenheiser of Clay County Public Health, Karen Nitzkorski of PartnerSHIP 4 Health as well as any other employees who were affected by our misprint in June’s issue of Stride. We mistakenly listed Clay County Public Health as “Cass Clay Public Health.” We value your involvement with Stride magazine and are deeply sorry for the mistake.

aubrey@spotlightmediafargo.com

@aschield

contents

14 The Body Breakdown

Area personal trainers take us through the best exercises for six major muscle groups. Learn from the best and get fit.

12 Spice it up!

Learn how to give some interest to your bottle of H2O. 44 Your Brain on Exercise What is really going on in our noggins while we exercise?

49 Love Your Feet 52 Ride the Trails Join our editor as she experiences the new mountain biking trails at Detroit Mountain.

Also in this issue 8 Farm Fresh Weekly 10 Recipe of the Month 40 Yoga for Back Pain 43 Fit Fargo's Numbers 47 Ask the Trainer: Lori Haas 57 No Pain, No Rain 58 Rep Talk 61 The Fit Life with Ashley Sornsin

Get Involved info@spotlightmediafargo.com 701-478-7768 facebook.com/fmstride @stridefargo fargomonthly.com

4

Stride • July 2015

COVER STORY

14

40 52

meet the TEAM Stride is published 12 times a year and is free. Copies are available at over 1,000 Fargo-Moorhead locations and digitally at fargomonthly.com.

JULY 2015

MIKE

BRENT

BOUGIE

MICHAEL

GEORGE

AUBREY

LAURA

ANDREW

JOE

TRACY

PAUL

HEATHER

LINDA

LYDIA

RYAN

TANK

PACE

TAYLOR

PAUL

TAYLOR

Publisher Mike Dragosavich

drago@spotlightmediafargo.com

General Manager Brent Tehven

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CREATIVE

Editorial Director Andrew Jason

JESSE

andrew@spotlightmediafargo.com

Editor Aubrey Schield Graphic Designers Sarah Geiger, George Stack, Ryan Koehler Head Photographer J. Alan Paul Photography jesse@jalanpaul.com

ERICA

Photographers Andrew Jason, Paul Flessland Contributors Aubrey Schield, Ashley Sornsin, Sally

Loeffler, Tyler Andrew, Lindsay Vettleson

Copy Editors Aubrey Schield, Erica Rapp, Taylor Markel Web Editor Lydia Gilbertson

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Web Contributor Linda Norland Social Media Taylor Markel

Advertising

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Stride Magazine is published by Spotlight Media LLC. Copyright 2015 Stride Magazine & fmspotlight.com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmspotlight.com. Stride Magazine & fmspotlight.com will not be held responsible for any errors or omissions found in the magazine or on fmspotlight.com. Spotlight Media LLC., accepts no liability for the accuracy of statements made by the advertisers.

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nutrition

Fargo-Moorhead is being infiltrated by local produce options thanks to a nearby family farm passed down through five generations that has transformed into a fully functioning CSA (community supported agriculture).

By Aubrey Schield Photos courtesy of Kragnes Family Farms

8

Stride • July 2015

Ben Kragnes of Kragnes Family Farms and Tyne Stormo decided several years ago that they wanted to team up to build a farm centered around responsible practices and local support.

“We decided to start a CSA and to do farming in a way that we both would rather do it,” Stormo said. “What I mean by that is just organic and chemical free.”

Stormo said the 13.5-acre farm is home to a wide variety of produce, including leafy greens, heartier vegetables like

potatoes and, of course, sweet corn.

However, the variety poses a challenge to Stormo and Kragnes. Keeping track of many different vegetables is much more difficult than planting one vegetable on a large plot and harvesting it once.

“It definitely makes it harder versus harvesting one large crop or two large crops,” she said, “but it makes it more interesting.”

So, how does the Kragnes CSA work?

nutrition

FINE, FRESH DINING If you’ve eaten out recently at one of Fargo’s many restaurants, chances are you’ve tasted Kragnes produce.

In addition to delivering boxes for their members, this CSA provides fresh produce to area restaurants.

A YEAR AT KRAGNES FAMILY FARMS Tyne Stormo is one half of the duo that transformed Kragnes Family Farms into a CSA.

Fall – Early Spring Order seeds.

Spring Planting begins and continues through summer.

June 11 Delivery begins.

Stormo said that their CSA currently has about 150 members who receive weekly deliveries of boxes filled with their fresh produce. They distribute throughout Fargo-Moorhead and even into the Detroit Lakes area.

For 20 weeks, members receive boxes full of a mix of vegetables. The best part?

You never really know what you're going to get.

"We have a variety of over 180 different plants," Stormo explained.

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9

nutrition

try it

cool Kefir Treats r Summer fo

Photo and text by Lindsay Vettleson | Portrait submitted

I was first introduced to kefir approximately six years ago. My daughter’s pediatrician at the time recommended it as a way to help her weak digestive system and aid in better digestion.

As a dietitian, I had to do some research to find out more about it before I was going to give it to my child.

I was surprised to find out that kefir has been around for centuries. It is a fermented milk drink that contains many live and active cultures and multiple strains of healthy bacteria. Kefir helps support immunity, aids in digestion and, because it contains alpha hydroxyl acid (AHA), improves skin. Additionally, the probiotics help break down the lactose (milk sugar) in kefir, so it’s a great option for those who are lactose intolerant and I often recommend kefir to my patients with irritable bowel syndrome.

Kefir can be found in the refrigerated health food section of most grocery stores. It is best described as a cross between milk and yogurt.

Even today, my daughter still drinks kefir, mainly because she loves the taste and all the different flavors. I approve as it’s high in calcium, Vitamin D and, of course, those good little bacteria.

I am a Registered Dietitian Nutritionist at IMA Healthcare and Valley Weight Loss Clinic.

I am also a certified personal trainer through the American Council on Exercise.

10

Stride • July 2015

Strawberry Kefir Chia Seed Popsicles Recipe by Courtney’s Sweets

Ingredients 1 cup strawberry kefir 1 Tablespoon orange juice 1 teaspoon chia seeds Adjust amounts to your molds; this filled 4 small ice pop molds Instructions In a small bowl, combine the orange juice and chia seeds, allowing them to soak.

In a larger bowl, measure out the strawberry kefir and then add in the juice and seed mixture.

Pour into ice pop molds and allow to freeze, preferably overnight.

Enjoy!

Nutrition facts Per 1 popsicle 44 calories 6 grams of carbohydrates 3 grams of protein

A VA I L A B L E A T

nutrition

YOUR WATER!

L

et’s be honest, if you were offered a plain glass of water or a cold can of Coke, I think we know which one you would go with, right? Why do we all too often decide to drink the sugary option? The answer is simple: we like flavor. This issue needs attention, so Leah Roethel, a registered dietician at the Fercho YMCA, gave us insight about her views on water, and how it can be made more enticing for us to drink every day.

The average amount of water a typical adult should drink is about 64 ounces a day, or eight glasses.

“Sixty-four ounces a day, about eight glasses daily, is a great amount for anyone to start out at, especially for those who don’t normally drink much water,” Roethel said.

To be more specific, everyone should drink half their body weight in ounces. For example, someone who weighs 140 pounds should aim to drink about 70 ounces of water daily, but, to keep it simple, the 64 ounces a day is a great amount of water to shoot for.

It is estimated that less than half of the average adult population meets their daily intake of water, and there are serious consequences if you’re not getting enough water throughout your daily routine.

“I always have a water bottle with me,” Roethel said. “I always

12

recommend to my clients to carry one with you no matter what and then you have no excuse and you can also know how much you’ve had.”

Another great way of ensuring you get an adequate amount of water is to spice it up with fruits and herbs.

These ingredients provide antioxidants and extra nutrition that water cannot on its own, so it’s a win-win.

WHAT CAN WATER DO FOR YOU? Here’s a handful of the many pros to drinking the recommended amount of water and, of course, the cons to leaving it out of your diet.

• Keep skin looking full and fresh • Feel full longer and decrease cravings • Water is a natural detox agent • Support your metabolism

• Headaches • Decreased energy levels • Dehydration

By Taylor Markel | Photos by Paul Flessland Stride • July 2015

nutrition

ADD SOME

FLAVOR Fruits are brilliant ways to spice up your water and make you drink more than ever before. The best part? You can eat the fruit after you slurp down a glass. Check out our combinations of fruit to zest up your water. ​TART TREAT Lemons and limes were born to be together.

Throw in some grapes and create a fun flavor for your water.

BERRY FLAVORFUL Crush strawberries, raspberries, blueberries, you name it, and put in the bottom of your glass.

​FRESHEN UP ​Buy frozen, sliced peaches and add them to your water, creating a refreshing and hydrating beverage.

​SUMMERTIME SMILES Pineapple is a great flavor for this time of year.

Infuse it with your water and you'll feel like you're at the beach.

13

THE BREAK

14

Stride • July 2015

By Aubrey Schield

Photos by J. Alan Paul Photography and Paul Flessland

BODY DOWN In your exercise routine, every move you do — every pushup, bicep curl and squat — should be pointed toward a very specific goal. In the spirit of knowing exactly what we’re working towards and why, we take apart the body muscle group by muscle group and dive into several exercises for each one.

Sure, we’re breaking the body down into six parts, but, in reality, each muscle group plays off of and impacts the others. Strengthening one is bound to bolster another.

So take the next few pages into your gym and use the exercises suggested by local personal trainers for these six muscle groups, but, more importantly, know your goal and use this information to achieve it.

15

the body breakdown

It’s the powerhouse of your body — the control center and source of your body’s capabilities.

The core doesn’t just comprise the abs and your gut. It stretches from the shoulders to your hips, incorporating the obliques, back muscles, hip flexors and extensors and, of course, your abdominals.

The core provides stability in just about everything you do, dictating the power of the other muscle groups.

Becca Murphy, a personal trainer at the Fercho YMCA, has a passion for this allimportant muscle group and shared her top five exercises to work the core.

THE

CENTER OF IT ALL

16

Stride • July 2015

the body breakdown

PLANK SERIES Using a Bosu ball, complete several reps of planks with alternating leg lifts, side steps, and forward and diagonal knee pulls, followed by glute kicks.

For each knee pull, bring the knee up to your elbow in a slow, smooth motion.

INCHWORMS This exercise works on flexibility while developing strength. From a forward fold, walk the hands out into an extended plank, reaching the arms out as far as you can. You can also incorporate a pushup into this exercise.

becca murphy

“Without a strong core, nothing else can be strong.

That is your center, your powerhouse.�

17

the body breakdown

PUSHUP WITH DUMBBELL ROW HIGH TO LOW PLANK Start from a high plank on your hands, shoulders directly above wrists. Transition one arm at a time into a low plank onto your forearms. The key is to keep your hips from shifting, firing up the core to maintain that stability.

BRIDGE SERIES Again, use a Bosu ball to challenge your core strength.

The give of the ball forces your muscles to fire up in order to keep yourself balanced and stable. Try a circuit of the following exercises: held bridge, moving bridge, marching bridge and toe taps as you hold a bridge.

18

Stride • July 2015

Alternate each arm as you do pushups, followed directly by a dumbbell row.

the body breakdown

Deltoids, triceps, biceps, flexors, extensors and more make up the muscles in the arms. Varying in size, complexity and location, these muscles can be a great asset to everyday life when strengthened by a specialized training regimen.

Andrew Richards, a personal trainer and nutritionist at in2shapefitnessfargo, said working the muscles in the arms is imperative, just as focusing on every other major muscle group is, explaining how muscles degenerate when they aren’t used.

“In reality, you need to keep moving,” he said.

A solid arm workout isn’t just getting in as many reps at as high of a weight as you can. Richards stressed that form and control are both key when exercising for arm strength as he shared several exercises and suggestions for this muscle group.

ARM INTEGRITY

20

Stride • July 2015

the body breakdown

DUMBBELL FLIES As you do reps of flies, focus on the shape you are creating.

When doing arm exercises, it is really easy to injure the acromioclavicular (AC) joint, which is located at the top of the shoulder. By creating a V arc as you do the flies, you will take pressure off the AC joint.

BICEP CURL With either one arm or both arms, do this exercise at a tempo where you raise for three seconds, hold for one and lower for three. This will ensure the bicep gets the most out of the resistance of the dumbbell. For an added challenge, Richards recommends changing the angle of your hands.

andrew richards

"In general, slow, controlled motion is best. It teaches control."

21

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INCLINE BENCH PRESS

the body breakdown

Making sure you don’t lock your elbows and the bench is at a comfortable incline, do this exercise at the same tempo as the bicep curls. Change the angles of your hands to engage different muscles in new ways.

CABLE EXTENSIONS Do overhead cable extensions to get your triceps firing on all cylinders. From a kneeling position, grab a rope on a high pulley or a band and pull slowly forward. Pull for three seconds, hold for two and release for three.

KICKBACKS You can opt for one or two arm kickbacks. The cycle of this exercise is moving the arm back, pinching the hold and rotating the hands outward. This motion will engage all three heads of the triceps.

23

the body breakdown We use them everyday.

Walking, running, jumping, you name it. The legs are a part of the human body that gets used for just about everything, even if they aren’t incorporated into a regular fitness routine.

If you think about the reliance we all have on our legs, it’s obvious why the muscle groups in this area are extremely important. Whether you’re a marathoner, a weekend runner or haven’t really gotten into working out, we all need strong legs; they’re the base of our body’s function, after all.

Area personal trainer Mariah Prussia said there are ways to mix up exercises and make them more interesting than your run-of-the-mill squat or lunge. Check out her five exercises for the leg muscles and feel the burn.

A

STRONG BASE

24

Stride • July 2015

SIDE LYING LEG EXTENSIONS

the body breakdown

From a side lying plank position, lift up the leg and slightly extend before you kick back and bring it back to the starting position. Prussia said this is an intermediate move and you can modify it by lying down completely on your side. For an added challenge, bind your legs with a stretchy band for the resistance.

TOE TAPS In a high plank, you will alternate legs, tapping each toe outwards.

This exercise works the higher muscles in the legs and even the glutes. Do several reps on each foot separately and then do reps with both feet at the same time.

mariah prussia

"If you're looking for toning, I'd say do two to three sets with 12 to 15 repetitions."

25

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HEEL DRAG

the body breakdown

This is another exercise that works the hamstrings and glutes.

Laying on your back, extend one leg and drag it toward your body, focusing on driving the heel into the ground. Modify by moving into a bridge position and repeat for the added challenge of stabilizing yourself.

KNEE STRIKE In one swift motion, you will kick one leg up to a pad tucked into your neck and resting on the shoulder. This move brings the core in while engaging the hamstrings and some quad.

Inhale as you wind up and exhale as you strike the pad with your knee.

SINGLE LEG SQUAT You can either lift up one leg or rest it slightly in a kickstand position for this exercise. Either way, the muscles in your leg will fire up. Be sure to keep the knee directly above the foot and hold the chest and shoulders back.

27

the body breakdown

YOUR

SUPPORT SYSTEM

While the core and legs may be the two most important areas to focus on in an exercise routine, the back supports them both.

Without a strong back, you’re not going to have a strong core and legs.

“There’s two parts to it; if you don’t support one, the other’s going to fail. It’s very essential that you do spend time doing your back exercises,” Ryan Bressner, head trainer at CrossFit 701, said.

He added that the lower back is the strongest of the three sections in the back, but there needs to be a balance, adding that by doing exercises properly, back pain, which is a common complaint among people who work out, can oftentimes be relieved or avoided.

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Stride • July 2015

the body breakdown

BARBELL OR DUMBBELL ROWS Bressner said these exercises are great for the muscles in the middle of the back. For the barbell row, be sure to use an appropriate weight and proper form. The back is a temperamental part of the body prone to injury when exercised incorrectly.

PULLUPS If you’re wanting to build upper back strength, look no further than a strict pullup with an overhand grip.

ryan bressner

“the two main areas that you should always focus on would be your legs and your core, but your back supports both of those."

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the body breakdown

SUPERMAN Fire up the muscles around your spine. Do this exercise by laying on your stomach and holding the legs and arms up off the ground.

GOOD MORNINGS This is just like a back squat except you’re bending at the hip with a barbell over your shoulders. Going light for a higher number of reps is essential as this can easily injure the back.

RING ROWS The challenge of using rings is that they make you stabilize yourself and allow the hands and joints to rotate, which is important even for higher up athletes because it strengthens the rotator cuff along with the upper back.

31

the body breakdown

Your behind may be a more important piece of the puzzle than you realize.

Whether it’s for looks or for gained support, strengthening the glutes and other muscles in the butt is extremely important for a well-rounded musculature.

Jamie Smith, a personal trainer at Courts Plus, said that this part of the body acts as a support for the legs and even the upper body. When strengthened, it can even prevent lower back pain and hip issues.

“In general, just having strong glutes … you’re going to be stronger and it supports other muscles so they can get stronger,” Smith said.

A KICK IN THE

BUTT 32

Stride • July 2015

the body breakdown

ROMANIAN DEADLIFTS These lifts are great for the glutes and they also stretch the hamstrings, which run all the way from the legs up to the lower back. As you do these, tighten your core to avoid injury and don’t overdo it with weight.

DUMBBELL SIDE LUNGE This exercise works the gluteus medius, the sides of your glutes. You can always do this without weight, depending on the intensity you’re looking to achieve.

jamie smith

"With good glute strength you're less likely to have back and hip issues.”

33

the body breakdown

STABILITY LEG CURLS For this exercise, your glutes have to fire up in order to keep your body stabilized.

Laying on your back, place your feet on an exercise ball.

As you roll your feet in and out, your glutes will engage.

WIDE STANCE BARBELL SQUATS This exercise will get yet another part of the gluteus muscles.

Positioning your feet in a wider stance, you’ll make the outer part of the glutes work harder as you perform the squats.

DONKEY KICKS Work your glutes, legs and core all at the same time. Engaging the core will help you stabilize as you kick one leg up toward the ceiling from your starting position on all fours.

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Stride • July 2015

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the body breakdown Made up of the pectoral major and the pectoral minor, the chest is a part of the body that stands out as having the ability to round out and complete a muscular build. The chest muscles, which are designed to push, balance out the pulling muscles in the back both functionally and aesthetically. Luke Bergseth, head personal trainer at Core Fitness, shared several exercises that can blast the chest muscles when done properly.

The pectoral major muscle is about twice the size of the pectoral minor. In your exercises, it’s important to get both muscles by adjusting and modifying the movement. For example, if you’re doing a neutral grip chest fly, Bergseth recommended rotating the arms slightly to engage the muscles differently.

PUFF UP YOUR

CHEST 36

Stride • July 2015

the body breakdown

CHEST FLIES ​ djust the height on a cable A pulley or use a stretch band to build up the muscles in your chest. By rotating your hands for different reps, you'll engage the muscles differently, working them harder

PUSHUPS Bergseth is a huge advocate of doing bodyweight exercises to get results. Setting a timer and doing several variations of pushups is a great way to build up this muscle group. Try normal, wide and narrow pushups to start and then make it harder by rotating the hands outward.

luke bergseth

"If you don't have a healthy chest, your back is going to overcompensate and you could have poor posture, poor figure."

37

the body breakdown

BOSU BALL STABILITY Flip a Bosu ball upside down and grasp the edges as you do several pushups. The instability of the ball will force your entire body to flex, working your core as well as your chest and arms.

CHEST PRESS With a pair of dumbbells, do several reps of chest presses.

Vary the exercise by adjusting your bench to position yourself at different inclines, bringing in different parts of the muscle.

38

Stride • July 2015

DECLINE/INCLINE PUSHUP Like a pushup, only harder, this pair of workouts will have you huffing and puffing. The angle of your body puts extra strain on the pectoral major and minor, giving your chest a great workout.

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fyi

GOT LOWER BACK PAIN? Try yoga. With careful practice and attention to how the body feels, yoga can be a great way of relieving some of the chronic pain that many people feel in their lower back.

Whether you’re sitting at a desk all day, standing on concrete for hours at a time or constantly bending to pick up after scurrying little ones, the back tends to take quite a beating throughout our lives.

Restorative yoga instructor Jessi Larson of Mojo Fit Studios is no stranger to back pain, explaining that she has experienced it since she was a teenager. Over the years, she’s realized there are a few keys to curing the pain: good posture, deep breathing and understanding how the pelvis moves.

“I think a lot of low back pain comes from your pelvis,” she said. “I teach moving from your pelvis. You always let your move come from the biggest point — your hip.”

In addition to these things, a variety of simple yoga moves practiced regularly can loosen the spine and take some of the pain and stress out of the lower back.

By Aubrey Schield Photos by Paul Flessland

Get in the Know

40

JUST BREATHE.

BE QUIET AND LISTEN.

PROPS AREN’T THE ENEMY.

As you go through various yoga poses, let your breath dictate your body’s movement, not the other way around, always focusing on deep, belly breathing.

Restorative yoga is all about knowing your body and knowing what it is capable of. If something hurts, listen to your body and stop doing it or modify.

Larson often uses pillows and blankets to modify yoga poses. Don’t be afraid or embarrassed to correctly employ a prop that will help you get more out of the pose.

Stride • July 2015

fyi

do the moves Relieve your lower back of tension, stress and pain by incorporating these simple yoga moves into your daily routine. Larson recommended holding each pose for a minimum of five minutes, always being sure to listen to your body and know your limits.

HAMSTRING STRETCH WITH STRAP The hamstrings connect to your lower back, Larson explained, so it is important to stretch them. Hook a strap or scarf around your foot and lift the leg up straight with a slight bend at the knee. Make sure your spine is neutral, allowing a slight curve in the lumbar section.

Allow the shoulders to relax and keep your triceps on the mat.

CAT COW This move teaches how you can move your pelvis. Begin with shoulders aligned over the wrists and hips over your knees. As you transition from the starting position to cat, tilt your pelvis inward and arch your back.

Moving into cow, your pelvis will pivot outwards and the back dips as you lift your head.

LEGS UP THE WALL Lay on your back with a pillow or folded blanket directly under the hips to support the natural curve in your lower back. Place your legs right up against the wall and allow your arms to lay relaxed at your sides.

SUPPORTED CHILD’S POSE This modified pose allows the spine to stretch out and realign.

Use a pillow or folded blankets and place them in between the knees. Sitting on your knees, fold forward over the support and let your arms lay in front of you.

Larson said you can modify the support as needed, stacking more pillows or blankets.

BALANCE IT OUT.

POSTURE IS KEY.

KNOW YOUR PELVIS.

Always counter your poses with their opposite. You don’t want to follow a large back bend with another back bend, for example.

Even when you’re not practicing yoga, focus on your posture and maintaining a neutral spine.

A lot of lower back pain originates from the pelvis. Understand how you hold your pelvis and focus on moving from that part of the body.

41

fyi

Fargo

BY THE NUMBERS

About

Beat the Clock

Best Bet

1 9Round

%

This kickboxing inspired workout will have you in and out in only 30 minutes.

2 joefitness

Work your body to the max in this 30-minute bootcamp workout.

1 run of Cass County residents report getting the recommended amount of exercise in their schedules.

They will facilitate a quick, half-hour circuit workout.

2 Spin

A spinning class has the potential to burn 600 – 800 calories.

on a Budget

Join a running group Outfitters like Beyond Running and Fargo Running Company host group runs every week throughout the summer.

3 Swim

Burn anywhere from 500 to as much as 800 calories after an hour in the water.

Trail riding in Gooseberry Park Check out some of the man-made trails in the trees along the Red River in Gooseberry Park.

At five miles per hour, you can burn about 500 calories. Seven miles per hour bumps it up to 700 calories burned.

*According to the Adult Behavioral Risk Factor data in the 2015 Cass County Community Health Profile

3 Fitness 4 Life

Fitness

Check out the top five exercises ranked by average calories burned in one hour according to Sanford POWER’s Brett Beil.

Kayak or canoe on the Red The City of Moorhead offers kayak and canoe rentals for only $8 an hour.

4 Kick

A 125-pound person can burn about 600 calories in an hour of cardio kickboxing.

5 Circuit

Burn over 600 calories by incorporating multiple muscle groups and various exercises.

43

fyi

By Aubrey Schield Photo courtesy of Sanford Health

KEEP IT UP IS THAT ALL YOU GOT?

FLEXING YOUR

GO FASTER

MENTAL MUSCLES

Cardio exercise may be the key to a strong noggin.

B

rainiacs and gym memberships. The two don’t really seem to go together at first glance. On the surface, brainpower is about solving problems, creative thinking, high-level processing and, of course, Sudoku puzzles.

Where’s the iron in that?

Scientists know better. Exercise and the brain go together much more than you might think.

Dr. Robyn Knutson Bueling, MD, works at Sanford Health as a specialist in sports medicine.

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Stride • July 2015

While the positive effects of regular exercise are vast, one of the best things a workout routine can do for you is build up and bolster your mental capacities. Thanks to technologies like functional MRI’s (fMRI) and research using mice, scientists are painting a clearer picture of what’s happening in the brain when a person is physically active.

“What we see is that we actually have new blood vessels forming, which is called angiogenesis,” sports medicine specialist Dr. Robyn Knutson Bueling, MD, said. “More blood flow to the brain means that brain function improves.”

The brain also experiences other beneficial changes in addition to the increased blood volume, including more and larger synapses (connections between nerve cells), increase in nerve cells and improved rate of nerve cell regeneration, or neurogenesis.

A MIND BODY CONNECTION All of these changes are the results of a person exercising regularly. Knutson Bueling said the recommended amount of time to spend doing moderate cardio activity is 120 to 150 minutes per week. These activities can

fyi range anywhere from running, walking and even doing yard work.

euphoric runner’s high. The phrase was coined for a reason.

“It can really be anything that gets your heart rate beating to about 60 or 70 percent of your maximum heart rate or something that’ll make you breathe a little bit heavy, have a little bit of a light sweat,” Knutson Bueling explained.

Knutson Bueling said these indirect improvements affect mood, sleep and anxiety by increasing and decreasing certain chemicals in the brain. Serotonin, for example, is a neurotransmitter that can put you in a better mood. With regular physical activity, serotonin becomes more and more available in the brain, ultimately leading to a happier mood.

The reason the brain benefits from cardio exercise is the heart is working harder and, thus, pumping more blood to the brain and the rest of the body.

This increase in blood flow coincides with some parts of the brain, like the hippocampus and white matter, increasing their volume and density.

The difference between the mood and stress piece and the brain functionality and efficiency piece is that one is indirect and one is a direct change caused by exercise.

“All of that memory and thinking comes from a physical change in the brain. The mood, sleep, anxiety piece comes from an indirect or a chemical change in the brain,” Knutson Bueling said.

PICTURE THIS

“The hippocampus, which is very important in memory and learning, is actually increased in people who exercise,” Knutson Bueling explained.

“And the white matter, specifically in children, is thicker and denser when they exercise, which gives them a better capacity for memory, attention and cognitive efficiency. So all of that memory and thinking comes from a direct, physical change in the brain.”

COME ON, GET HAPPY Another aspect of the impact exercise has on the brain is the way it improves mood. Think about it.

How many times have you began a run stressed out and frustrated, only to have that negativity melt away by mile one? Everyone has heard of the

BLOOD FLOW IN A BRAIN AFTER BEING SEDENTARY FOR 20 MINUTES.

BLOOD FLOW IN A BRAIN AFTER WALKING FOR 20 MINUTES. Photo courtesy of The Dakota Medical Foundation

120 – 150

STRIKE A

MINUTES

BALANCE

THE RECOMMENDED AMOUNT OF MODERATE CARDIOVASCULAR EXERCISE PER WEEK.

EXERCISING AFFECTS THE BRAIN DIFFERENTLY THAN LEARNING. DO BOTH TO ACHIEVE THE HEALTHIEST BRAIN YOU CAN.

EXERCISE BLOOD FLOW HEALTHIER BRAIN

45

train

By Taylor Markel | Photo by Paul Flessland

ASK THE TRAINER LORI HAAS

F

orrest Gump is well known for it. All he needed were open roads and a pair of running shoes. This is really all you need for running, but there is so much more to the sport than just putting one foot in front of the other.

Should you run on the balls of your feet or heel-to-toe? Is there such a thing as too much cardio? What kind of running helps you burn the most fat? With these questions, we turned to area trainer Lori Haas to uncover the answers.

MEET LORI

Haas is a personal trainer at Trainers Inc. in conjunction with Fitness 52 in Fargo. She brings a lot of experience in the worlds of fitness and training to every session.

HOW MUCH IS TOO MUCH WHEN IT COMES TO CARDIO?

"Carbohydrates and fats in your body are used first as energy during aerobic activity. Low stores of these in the body will increase protein utilization, which comes from your muscles. How long it takes to use up the carbohydrates and fats depends on how fit you are, how much energy you have stored and the intensity of the workout. Your target heart rate for fat burning is within 65 to 75

percent of your maximum heart rate (MHR).

Generally speaking, if you are above 75 percent of your MHR, you have low body fat and your body is not properly fueled; you are at risk of burning muscle."

WHAT’S BETTER FOR BURNING PURE FAT, SPRINTS OR LONG DISTANCE RUNNING?

"Both will reduce body fat and increase the body’s abilities to utilize fat as fuel more efficiently. However, sprinting can help you burn fat quicker than long distance running since it elicits a higher metabolic rate than running at a continuous steady pace. Studies show that the rate and duration of the after burn effect (when your body uses fat to repair tissues and normalize hormones and body temperature) increases when the exercise intensity increases, which supports the HIIT theory. Lean muscle mass is the key to increasing your metabolism and fat burning. The more muscle we have, the more calories we will burn at a resting state."

HOW WOULD YOU DESCRIBE A GOOD RUNNING FORM?

"Keep your head up and shoulders low and loose; swing your arms forward and

back. This will allow your torso and back to naturally straighten, enabling you to run more efficiently, which promotes optimal lung capacity and stride length. Proper stride length requires a slight knee lift and a short stride, permitting your feet to land directly under your body. Your feet should not slap loudly on the ground; instead, hit the ground lightly, landing between heel and mid-foot, then roll forward onto your toes and spring off the ground."

IS IT BETTER TO RUN WITH A FOOT STRIKE OF HEEL-TO-TOE OR ON THE BALLS OF YOUR FEET? "Sprinters focus on landing on the balls of their feet for better speed and shock absorption. For distance runners, it is ideal to land on the mid-foot, feet under hips, then roll towards your toes."

GOT MORE QUESTIONS?

Get in touch with Haas at Fitness 52 in South Fargo.

2600 52ND AVE. S, FARGO 701-361-2280 FITNESS52FARGO.COM

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By Aubrey Schield Photo by Paul Flessland

LOVE YOUR FEET

I

n just about every sport and physical activity, we use a certain body part that doesn’t get a lot of attention until something starts to hurt. The feet, though knobby and sometimes downright weird-looking, are extremely important when it comes to leading an active lifestyle as they are used for standing, walking, running, jumping, you name it.

THE FOOT CHAIN

Out of love and affection for these under-appreciated body parts, we spoke with Kris Peterson, PT, DPT, who works at Moorhead’s location of RehabAuthority. Peterson’s advice goes well beyond the base of the body, showing that healthy, or unhealthy, feet can have major impacts on other areas like the knees and even the hips.

“We call it the kinetic chain,” Peterson said, explaining how the different parts of the body interact. “I’m not the type of person that’s going to say your neck pain is because of your feet, but I do see a lot of times a direct correlation with feet problems and knee problems.”

Some of the most common problems people experience in the feet are pes planus, more commonly referred to as flat feet, plantar fasciitis

and Achilles tendinitis.

Oftentimes, people are simply born with pes planus; the arches of their feet are fallen at birth. The other two culprits, plantar fasciitis and Achilles tendinitis, however, result from use and improper form.

FIND OUT MORE

Peterson shared everything you need to know about these three issues that can come about in the feet. Whether you are a flat footer, are embarrassed by crooked toes or show off your feet with a new pedicure every week, read on to learn about common problems and ways to prevent or fix them and, lastly, love your feet.

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FLAT FEET

Pes planus

JOGGER’S HEEL

Though the cause is something of a mystery, Peterson was able to share some information about this condition. He said that sometimes people with pes planus will have little to no pain. Other times, it can be a factor in foot, knee and hip pain.

Plantar fasciitis

Inflammation of a ligament in your foot is often caused by overuse and there’s not much you can do to prevent it, Peterson said. When you start to experience stabbing symptoms in the bottoms of your feet, it’s time to ease up on whatever exercise regimen you have chosen.

One major issue with pes planus is its impact on running form. In a normal running cycle, the foot lands on the outer edge and then rolls inward before finally pushing off from the toes. For a person with flat feet, however, that cycle is reversed. They land on the inner edge and roll outward.

“The big hallmark signs of plantar fasciitis are the first couple steps in the morning,” Peterson said. “You get out of bed and those first three, four steps are just excruciating.”

Allowing yourself to rest and pulling back from your exercise routine is one of the best things you can do if you feel the symptoms of plantar fasciitis coming on.

Peterson recommended trying over-thecounter orthotics to relieve some of the pain and correct form caused by pes planus. You can find these at Scheels and area running stores.

1 50

HEAT VS. COLD If you’re deciding whether to apply heat or cold to an injury, remember one thing: you can never go wrong with cold and you can go wrong with heat. Peterson explained that inflammation can be irritated further if you heat it up.

Stride • July 2015

2

PRETTY, PAINFUL SHOES Give a second thought to the shoes you wear. Of course wearing flip flops or flats from time to time is okay, but regularly shoving your feet in unsupportive footwear is going to hurt.

trinity ElEmEntary

Opening Fall 2015

TENDON TROUBLE Achilles tendinitis

The third of the major foot issues has gained more momentum since people have picked up the forefront strike running method. In your average gait, a runner will strike the ground first with his or her heel. Since that’s a huge amount of force in a short duration, people have caught on to the benefits of forefront strike running, which spreads that impact out over a longer duration.

The benefits are real, Peterson assured, but there is still risk with this type of running. As the heel descends to the ground, your Achilles tendon controls the movement, putting a lot of stress on them both.

“When you’re running with your forefront or your midfoot, what happens is you’re eccentrically lowering the calf muscles and the Achilles tendon,” Peterson explained. “So what you need to be wary of if you’re one of those forefront strike runners is don’t jump into it too quick.”

Be a Part of the tradition A Community Inspiring Excellence Through Faith, Learning and Service

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Little Deacons (age 3) - Grade 12 FOR MORE INFORMATION OR PERSONAL TOUR Lori Hager, Admissions Director 701.893.3271 Lori.Hager@jp2schools.org

Holy Spirit ElEmEntary ScHool 1441 8th Street North, Fargo, ND 701.232.4087

3

trinity ElEmEntary ScHool 2811 7th St E, West Fargo, ND 701.893.3271

START SLOW Interested in forefront or barefoot running? Do it slow. If you typically run three miles, start incorporating the new technique a quarter or half mile at a time, slowly easing your body into the new movements.

nativity ElEmEntary ScHool 1825 11th Street South, Fargo, ND 701.232.7461

jp2schools.org

Sullivan middlE ScHool/ SHanlEy HigH ScHool 5600 25th Street South, Fargo ND 701.893.3200

RIDING train

THE TRAILS Text and Photos by Aubrey Schield

T

he recently rebuilt and renewed Detroit Mountain isn’t only good for skiing and snowboarding. Turns out, it has several miles of singletrack and gravity mountain biking trails throughout the heavily wooded 200-acre recreational destination.

Check out my workout of the month: mountaing biking at Detroit Mountain.

RIDE RECAP Here’s a glimpse of the ride, broken down into a timeline of the day.

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Stride • July 2015

10 a.m.

Get fitted with a bike.

10:30 a.m.

Warm up in skills park outside the lodge.

train Our ride also included some of the personalities behind Big 98.7, with Jesse James narrating just about every minute.

10:45 a.m.

Start on a cross-country trail.

11:30 a.m.

Return to the lodge and head over to the base of the mountain for the ascent.

53

train It was a rough day at the office for me as I set out on a guided bike ride through three of Detroit Mountain’s cross-country singletrack trails. The Shakedown Street, Chainlink and Schezwan trails made up the ride, taking us through switchbacks, up hills, around berms and over mounds.

Tony Schmitz runs the rental shop and works as the Trails Boss at Detroit Mountain. An avid biker and racer, Schmitz gets out on the trails frequently. He pointed out different features of the trails, built by Progressive Trail Design out of Arkansas, such as the wooden catwalks and wall rides, strategic drainage points for water management and provided some tips on mountain biking.

Huffing and Puffing

The ride took a great amount of energy and was the perfect cardio exercise. With increased heart rate, heavier breath and a light (okay, maybe not so light) layer of sweat, I pedaled through the trails, which were a never-ending up and down.

Best Ride Ever Here are some tricks of the trade for mountain biking.

Coming to a hill required a high intensity spurt of energy reminiscent of a moderate circuit workout. After 30 seconds of climbing the incline, I recovered on the decline, only to come to another hill.

1. EASY DOES IT. Brakes on mountain bikes are extremely touchy. Know which brake corresponds to which tire. It’s surprisingly easy to brake too hard and flip over your handlebars.

2. RIDE THE WAVE. As you’re going down a hill, get into the flow of riding over the mounds and going around curves. Stand up on your pedals and lean into the handlebars.

3. BE AWARE. Mountain biking is fast-paced and throws a lot of fast turns and hills at you. You need to turn on your brain and stay focused, always remaining aware of how you’re leaning and controlling the bike.

11:40 a.m.

I reached the top! Take in the view and snap a few selfies.

12:00 p.m.

Ride down the Mustard Tiger gravity trail. Stop by Big Bertha, the largest wood feature in the park.

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merch EXECUTIVE

STAFF Casey McCullough

“Merch Master” Aka President

Amanda Johnson

“Merchologist” Aka VP of Sales

Lisa Erickson

“Maker of the Merch” Aka VP of Production

CREATORS OF:

Sales & Showroom

1613 E. Main Ave, Suite 3 West Fargo, ND 58078

Production & Admin GO TO:

GreenStreetProductions.com FOR DETAILS!

705 Kidder Ave NE Hope, ND 58046

701.446.8444

Apparel • Mugs • Calendars • Caps • Events • Pens • Workwear • Golf Balls • Water Bottles • Water • Chairs • Kitchenware Can Koozies • Coolers • Blankets • Towels • Bluetooth Speakers • Power Banks • USB • Ear Buds • Padfolios • Journalbooks Lanyards • Lip Balm • Hand Sanitizer • Sunscreen • Mints • Gum • Bean Bag Toss • Computer Bags • Totes • Backpacks Flashlights • Leathermans • Safety/First Aid Kits • Stress Relievers • Magnets • Thermos • Hitch Covers • ENDLESS IDEAS!

train

SALLY LOEFFLER

NO PAIN

Just Rain

Owner, Beyond Running Here’s my advice for making your run in the rain safe and comfortable.

DON’T BE A DIE-HARD FOOL. Obviously, dedication can be a runner’s best quality. But, when it comes to safety, don’t let getting some miles in cloud your decisionmaking. If severe weather is looming in the area, stay inside.

DON’T OVERDRESS. People often make this mistake. Rain equals cold, right? Not always. Adding more layers won’t keep you dry; it will just mean more heavy wet clothes to haul with you. I prefer light, wicking material.

Considerations for running in wet conditions.

By Sally Loeffler Photo by Paul Flessland

You know the scene. You go to bed with intentions of getting up for an early morning run. When your alarm sounds, you wake to gloomy, dark skies and rain hitting your window.

Ugh. Another training run down the storm sewer.

Over the years, I’ve run in just about every possible weather condition (no, not hurricanes and tornados, but you know what I mean). In our neck of the woods, the best-laid plans are often thrown a monkey wrench with a last minute weather change. But that doesn’t have to interrupt your run. As a wise person once told me, “In our

area, if we waited for the perfect weather conditions for running, we’d be able to run four times a year.”

That wise person was me (blush), but it’s true. This isn’t San Diego, folks. We have to deal with all sorts of conditions, and with a little planning, you don’t have to let it slow you down.

Running in the rain can be invigorating. Once you get over the initial hump of getting out the door, you may find that running in the rain offers a unique perspective on the sport you love.

DON’T BLEND IN. A rainy run is not the best day to try out that cute new grey and black running top. Rain and drizzle mean lower light and reduced visibility for motorists.

DON’T EXPECT TO RUN RECORD TIMES. When it’s raining, adjust your expectations. The roads will be slippery and trying to run at breakneck speed will just lead to injury.

DON’T LET CHAFING RUIN YOUR DAY. When your skin is wet, it is even more prone to chafing. Wearing compression shorts can help reduce chafing of the thighs and applying anti-chafing protectant can help in other areas.

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CAN YOU DO ANOTHER?

By Tyler Andrew Photo by Yvonne Denault Question: When is your set complete?

Answer: When you reach failure.

Question: How many reps do you do?

Answer: As many as you can.

This type of dialogue comes from someone that has the mindset of not just doing or going through the motions to get through the workout, but the mindset of winning. Weight training can be an uplifting experience (no pun intended) if we set ourselves up for winning. There needs to be a constant voice in your mind that is asking, “Can I do one more?” If the answer is yes, then lift it again.

Once the lift begins to get more difficult, keep asking yourself that question after each rep. You will know if the answer is yes or no, so be true to yourself and keep pushing.

It’s easy to become comfortable in our routines. We follow our program, do our 10 reps of the first set, put the weights down and fill the time until we do our next set.

If you really want to benefit from the work you’re doing, set yourself up for some wins and improve the results you’re after for weight training in the first place, you need to step out of your comfort zone and dig deep.

We need to be persistent yet patient.

Keep track of every lift, how much weight you move, how many reps of each set you complete. Set a goal to move up somewhere.

Maybe it’s heavier weight on all of the sets, or just one. Maybe it’s an extra rep on one of the sets. Choose the smallest weight increase possible and focus on upping your rep range.

At that point, focus over the next few training sessions on increasing the reps until you can jump weight again.

Building muscle is challenging, and it won’t come without some hard work, but you can do it. Believe in yourself and continually strive for that extra rep. It’s this small extra push that will make a big difference in how you feel, look and perceive yourself. The selfreward is like no other and you’ll never regret the hard work.

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Stride • July 2015

RECO M MEN D ED REP CH A LLEN GE 4–6 REPS

Increase weight slightly.

Push for one extra rep, making it into the 5 – 7 rep range.

MAINTAIN WEIGHT

Up the intensity by getting in more reps.

NEW WEIGHT

After a few weeks of focusing on increasing reps, increase the weight.

Continue this cycle.

CELEBRATE YOUR STAY!

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

train

The

e f i L t Fi sin

rn o S y e l h s A h it w

S

tars, stripes and strong, sculpted legs. Here in the Midwest, the Fourth of July marks the true kick-off to summer. This month we are going to kick off summer with an intense lower body workout.

We’re all after those lovely legs, gorgeous gams, whatever you like to call those strong stems of yours. Yes, this is for men and women alike. Who doesn’t want their legs in top shape? If you aren’t quite ready to bare those legs, by the end of just one week of my workout, you will be more than ready.

Get ready to put a leg up and kick your training into high gear.

I designed this workout for you to complete anywhere. I know the summer is a very busy time of year. Whether it’s family vacations, long lake weekends, or go-go-go workweeks, each day can be a struggle to get everything in. The busy days leave many of us with little time to get to the gym or even work on our fitness. I designed a short and intense lower body workout for you to complete anywhere, at anytime. That’s right, you don’t even need any equipment. You just need to find two percent of your day (30 minutes) to devote to a high intensity, powerful calorie and fat burning workout.

After all, we all have the same 24 hours in a day. Move over excuses, we’ve got legs for days on the way!

By Ashley Sornsin Photos by Paul Flessland

*Always check with your doctor before starting any new workout program.

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LEGS FOR DAYS LOWER BODY WORKOUT Complete this workout anywhere at anytime three times a week. Allow one day in between training days.

1

KDOWN

EXERCISE BREA

CARDIO

*FIT TIP: Legs are the largest muscle group and will burn the most calories.

Don’t even think about skipping leg day.

KDOWN

EXERCISE BREA

LUNGES

KDOWN

EXERCISE BREA

SQUATS

1

KDOWN

GLUTES

2

KDOWN

EXERCISE BREA

GORGEOUS GLUTES 20 reps each position, each side Starting on all fours, bring right knee into chest and then, with foot flexed, push back and up. Complete all reps. Next, back in starting position, keeping bend in right knee, lift leg up to the side and lower back down.

Complete all reps. Last, in starting position, lift right leg up and kick back to a diagonal. Complete all reps.

62

Stride • July 2015

2

LUNGE AROUND THE WORLD 10 total reps each side Start with feet together, step with right foot forward into a lunge, keeping chest up, back straight, and drop knee down as close to the floor as you can go). Next, push off right foot back to center, just tapping toe by left foot. Then, step with right foot out to the side, leave left leg straight and squat down into a side lunge.

Step back to center, tapping toe by left foot. Last, lunge behind you, stepping back. Push back up to starting position.

1 3

3

1

2

ALTERNATING SUMO SQUATS 10 total reps (one rep = right and left side) Position feet hip width apart, sit back, bend knees to a 90-degree angle. Stand up, step to right, turning feet with toes out and heels in, widening stance into a sumo squat. Squat down. Return to center with feet straight ahead, then repeat to left side.

EXERCISE BREA

Warm up with some cardio for 10 minutes to get your heart rate up.

This can range from running, jumping jacks, jump rope, you name it. Next, begin the sequence of lower body moves that will set your legs on fire, torching major calories and sculpting those lovely legs. Do as many rounds as you can in 20 minutes.

LEG LIFTS

4

1 23

TRIPLE LEG LIFTS 10 reps each side (one rep = one set of triple lifts) Stand with feet together, heels touching, toes pointed out slightly. With your right toe pointed forward, lift your right leg up as high as possible. Use your core to stabilize your body, keeping your hands on your hips. Tap right toe down next to left foot. Next raise right leg to side, lower back down with toe tap. Last, flex foot and lift heel back and up, lifting leg up behind you as far as you can. *VISIT ME ON FACEBOOK FOR A BONUS AB WORKOUT!

Matt Lachowitzer

Owner & FMWF Chamber of Commerce Entrepreneur of the year 2015

Growing Healthy Communities Together At Essentia Health, we are called to make a healthy difference in people’s lives.

That’s why Essentia Health-Fargo is growing to meet the healthcare needs of our expanding community.

As our community grows, Essentia Health continues listening to our patients to ensure the highest quality of care. It’s another part of our commitment to be, “Here with you.”

EssentiaHealth.org