COMPLIMENTARY
JUNE 2015
HORT S CIRCUIT A local personal trainer gives us the low down on circuit training.
orking for the weekend W can easily get in the way of fitness. Check out our guide to staying fit in the office.
Beer on Trial Let's set the record straight on cracking a cold one after working out.
SURVIVING THE END Traverse through streams, fields, forests and more and see if you have what it takes to make it through one of the region’s toughest races.
2,015 MILES IN 2015 The Klandermans set a unique challenge for their family in January: run 2,015 miles by the end of the year.
editor
meet the editor
happy & healthy worker bee
S
ometimes things can get stressful here at Spotlight Media, the parent company of Stride, Fargo Monthly, Design & Living Magazine and Bison Illustrated. We’re either coming up on a print deadline, bogged down with interviews and photoshoots to schedule or have countless pages of editing to do. There’s always something on the docket. But isn’t that true for every working person? No matter what the position, the to-do list continually grows and we all do our best to keep up. Every once in a while it can get a tad overwhelming. FIT FOR THE JOB This month, Stride takes an in-depth look at staying fit in the office. What does fitness mean to the nine-to-five worker who barely has time for lunch, let alone a workout? We hope to give you some practical advice with stories of local businesses that
have implemented wellness initiatives, several behindthe-desk exercises and even inspiration from an individual who gives a new meaning to multitasking. Research will show you that a worker who gets away from his or her desk for a few minutes throughout the day is a more productive and happier worker. Pete Seljevold, North Dakota’s Worksite Wellness Administrator, shared that wellness programs in the workplace can actually have a positive impact on the bottom line of a company. It’s no wonder that area businesses are investing more time and resources in standing desks, cardio tracking devices and healthier food options. MY JOB IS SO COOL I can’t tell you how much fun I had checking out different workplaces in the FM area. From KLJ engineering to Cass Clay Public Health, every office attacks worksite
wellness in a unique way. Take Public Health, for example. Their wellness committee had the idea to take an unused utility tunnel in the building and turn it into a walking track for employee use. Talk about ingenuity. Another highlight of the month was working with the wonderful Patrick Kasper, motivational speaker and founder of Positive Motion. I’m so thankful for Kasper’s creativity and passion for fitness. Check out his office workouts on page 16.
Feel free to reach out to me with any story ideas you may have.
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Stride • JUNE 2015
STRESSFUL? YES. WORTH IT? ABSOLUTELY. So, I have to wrap up this month’s ramblings by saying that producing four magazines … scratch that, five with the Fargo Marathon Commemorative Book, has been stressful. More than anything, however, it’s been fun. Enjoy reading this month’s Stride and take the advice into your own offices around the community. Until next month,
Aubrey Schield
aubrey@spotlightmediafargo.com
@aschield
contents
14 The 9 to 5 Fit Grind
alling all nine to fivers. C There's a way to keep that workout routine alive and chugging even with a busy work schedule.
COVER STORY
12 Beer on Trial Could a cold one actually benefit your workout? 36 What to Bring on a Run 38 Surviving an ENDrace See what it takes to make it through an adventure race hosted by Extreme North Dakota (END) Racing. With every natural obstacle imaginable, these are some of the toughest events out there.
14
42 Science of the Circuit 46 2,015 Miles in 2015 49 Fit Goals Tommy Nienhaus, head coach of the newly formed FC soccer league, takes us through a typical team workout.
12
38
52 Paddling the Red Stride editor Aubrey Schield takes it easy this month for her workout with a kayaking jaunt on the Red River. 54 Running Shoes Debunked Contributor Sally Loeffler takes on a few myths about running shoes and squashes them. 56 Muscle Round-Up 58 Ask the Trainer: Jesse Larson 61 The Fit Life with Ashley Sornsin Get Involved
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Stride • JUNE 2015
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Stride is published 12 times a year and is free. Copies are available at over 1,000 Fargo-Moorhead locations and digitally at fargomonthly.com.
JUNE 2015 Publisher
Spotlight Media LLC. www.spotlightmediafargo.com President/Founder
Mike Dragosavich Editorial Director
Andrew Jason Editor
Aubrey Schield Graphic Design
Sarah Geiger, George Stack, Ryan Koehler Research/Contributors
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SPOTLIGHT MEDIA General Manager
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Marketing/Sales
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nutrition
PUTTING
ON TRIAL
There’s a lot of rhetoric out there regarding alcohol’s impact on health and fitness. A simple Google search asking how alcoholic beverages affect wellness yields tons of results that oftentimes contradict each other. In light of these competing conclusions, we asked a local dietician to set the record straight on one drink that has seen a lot of attention in recent years: beer.
L
inda Bartholomay is a registered dietician with Sanford Health, currently working as the Manager of Diabetes Education and Outpatient Nutrition Therapy. She explained for us how the question of whether beer is good or bad in the fitness equation cannot be answered with a simple yes or no. “I think there are some pros,” she said. “We hear about wine having health benefits and beer can have a similar health benefit, as well as other alcohols.” Beers, like wine, contain
By Aubrey Schield Photo by Tiffany Swanson
12
Stride • JUNE 2015
nutrition
antioxidants, which provide certain nutrients, she explained. While wine’s antioxidants come from berries, however, the antioxidants found in beers come from grains such as hops, barley and wheat. Bartholomay said these ingredients contain magnesium, B vitamins and even some fiber.
The Catch Before you make plans to spend a night soaking up all the wonderful nutrients beer has to offer, you should know something first. Bartholomay said beer is tricky in that
the serving size is limited to one glass a day for women and two glasses a day for men, with one glass being 12 ounces. Most restaurants serve beer in glasses that are larger than 12 ounces, so keep in mind that the amount of beer you consume is important. If you want to benefit from the healthy qualities of beer, you’re going to have to limit yourself to the suggested serving size. “This is an instance where some is good and more is not better,” Bartholomay said.
Beercovery There have been several articles pointing to beer as a legitimate recovery drink after an exercise. Because it provides carbohydrates and the nutrients already mentioned, some believe that certain beers can bolster a workout. And we’ve all heard of those clever “drinking groups that have a running problem.” Bartholomay gave us the low down on this issue as well. While it’s true that beer provides much needed carbohydrates after the body has undergone exercise and
stress, the cons seem to outweigh the pros on this front. Essentially it comes down to hydration. “The thing I would caution against is the alcohol content,” Bartholomay said. “Again, if you have more than one or two, you’re already dehydrated (from working out); it’s not going to be a good choice.” So, in the question of recovery drinks, there are much better options, such as chocolate milk. Save your 12 ounces for a good time with good friends.
Join the
dark side While they are typically higher in calories, dark beers offer some health benefits you may not be aware of. Check out some of these pros of your favorite dark brew as compared to a lighter option.
• Higher in fiber than light beers • Contains magnesium • More variety of ingredients to provide nutrients • Higher amount of antioxidants
13
THE 9-5 FIT GRIND
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Stride • JUNE 2015
THE 9-5 FIT GRIND FIT BEHIND THE DESK
THE
KEEPING FIT LOCAL A DAY IN THE LIFE
FIT GRIND In this special issue, S tride looks at the 9 to 5 work lifestyle through a different lens: fitness. This issue answers the questions of staying fit while working a full time job. Follow advice from Patrick Kasper, creator of the inspirational dance program Positive Motion, and Kandace Creel Falcón, a local professor. Also, get inspiration from businesses around Fargo-Moorhead that encourage activity and wellness in their employees. y Aubrey Schield B Photos by J. Alan Paul Photography and Tiffany Swanson
15
FIT BEHIND THE DESK
DELTOID DESK DIPS Tone your deltoids and triceps without even leaving the office. You can use your desk, office chair or even a bookshelf if you have one to do this simple exercise. These muscles in the arms tend to get neglected in normal physical activity, so spending a few minutes to concentrate on them will give you better upper body strength.
FOR THE OFFICE
F
Finding time to work out when you have a full time job on your plate can be nearly impossible. That's why we've come up with this exercise guide for you to use at the office. Patrick Kasper shares six exercises you can do within the walls of your office, cubicle or conference room.
EXERCISE BREAKDOWN 3 minutes Triceps and deltoids No equipment necessary
KASPER’S EXERCISE TUNES “Wannabe” Spice Girls 2 minutes 52 seconds
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Stride • JUNE 2015
THE 9-5 FIT GRIND KEEPING FIT LOCAL
Here’s one for all you stressed out workers. Take a few minutes out of the workday to hide out from coworkers and, dare we say it, the boss, to do some planks. This exercise works the core as much as it does your upper body and even legs. If you’re wearing a tie, though, you might have to fashionably swing it out of the way.
FIT BEHIND THE DESK
HIDDEN PLANK
A DAY IN THE LIFE
EXERCISE BREAKDOWN 2 minutes Upper and lower body, core and lower back
KASPER’S EXERCISE TUNES
No equipment necessary
“Feng Shui” Gnarls Barkley 1 minute 30 seconds
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THE 9-5 FIT GRIND FIT BEHIND THE DESK
WEIGHTING FOR COPIES
KEEPING FIT LOCAL A DAY IN THE LIFE
It’s a good idea to keep a pair of hand weights in your office so that you always have an easily accessible workout for any downtime. Kasper suggests incorporating leg raises as you use the weights to do shoulder presses, bicep curls and other upper body movements. Alternate your arm movements with each leg, strengthening every limb.
EXERCISE BREAKDOWN 5 minutes Arms, legs and lower back Pair of hand weights
KASPER’S EXERCISE TUNES “Taking Care Of Business” BachmanTurner Overdrive 4 minutes 53 seconds
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FIT BEHIND THE DESK
STRETCH OUT When we remain sedentary, our bodies tend to scrunch up and we focus less on breathing correctly. Take a few minutes each day to get out of your chair and do full body stretches and practice deep breathing exercises. You don’t have to be as artistic as Kasper (he’s a dancer after all), but doing simple stretches will help you refocus and make you more productive in the long run.
EXERCISE BREAKDOWN 5 minutes Full body stretch No equipment necessary
KASPER’S EXERCISE TUNES “Stronger” Kanye West 5 minutes 11 seconds
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Stride • JUNE 2015
THE 9-5 FIT GRIND FIT BEHIND THE DESK
PENCIL PUSHER
KEEPING FIT LOCAL A DAY IN THE LIFE
Using your desk or the floor, drop down and give us 20. Pushups are a great way to engage your upper body, lower body and even your core. When lowering yourself, try getting your nose as close to the desk or floor as you can.
EXERCISE BREAKDOWN 2.5 minutes Biceps, trapezius and core muscles
KASPER’S EXERCISE TUNES
No equipment necessary
“Wouldn’t It Be Nice” The Beach Boys 2 minutes 25 seconds
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FIT BEHIND THE DESK
WALL TIME Got a problem to solve? Spend some time pondering it in a wall sit. Get competitive and challenge yourself to hold the position 30 seconds longer every day. Holding this position fires up the quads while giving you a chance to clear your head and think through your to-do list for the day.
EXERCISE BREAKDOWN 2.5 minutes Quadriceps and lower back No equipment necessary
KASPER’S EXERCISE TUNES “9 to 5” Dolly Parton 2 minutes 33 seconds
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Stride • JUNE 2015
KEEPING FIT LOCAL
KEEPING FIT
T
The FargoMoorhead area has tons of businesses that are taking huge steps with worksite wellness initiatives to help get their employees active and healthy. This special look at area businesses takes us inside and provides a glimpse of the lives of workers who are living out the meaning of staying fit in the office.
THE TUNNEL Cass Clay Public Health Sue Olson, a wellness committee co-chair at Cass Clay Public Health, and Carol Wickenheiser, a committee member, decided to gut the building’s utility tunnel and turn it into a walking track for their coworkers. The tunnel is open during business hours so that employees can get some exercise in during their day. Informational posters with recipes and exercises to try line the hall of the walking path, which is about 100 feet long. (bottom photo) Carol Wickenheiser (left) stands with Sue Olson and Karen Nitzkorski, PartnerSHIP 4 Health, in Public Health's recently opened tunnel.
HEALTHY OPTIONS Discovery Benefits A fitness room, ping pong tables, standing work stations and a slide are just some of the features within the walls of Discovery Benefits, a local employee health benefits service provider. Kurtis Karn, Human Resources, oversees a wellness committee of about 15 employees that works to ensure people at Discovery Benefits have healthy options. (bottom photo) Justin Warren (left), Emily Wehlander, Erik Olson and Jesika Jorgenson are some of the committee members that challenge their coworkers to fitness challenges such as the recent slide challenge, a race to see who could go up and down their new slide five times fastest.
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Stride • JUNE 2015
THE 9-5 FIT GRIND
LEADING A HEALTHY CITY
FIT BEHIND THE DESK
City of Fargo Encouraging city employees to bike or walk to work, installing standing work stations and holding regular health and heart screenings are just a few of the many ways the City of Fargo leads our communities in worksite wellness. “Wellness needs to be incorporated in every portion of our life. It’s not just something we do for 30 minutes a day; it needs to be a part of our life.”
KEEPING FIT LOCAL
— Cheryl Stetz, Wellness Coordinator for the City of Fargo
KLJ KLJ is an engineering firm that understands the appeal of a fitness-oriented office space. The Fargo branch’s Diana Barta said that having health initiatives and fitness challenges brings in younger recruits, ultimately making the company stronger. It’s not uncommon to see employees at KLJ conducting walking meetings, working at standing stations, wearing Fitbits and pedometers and participating in any number of healthy activities.
A DAY IN THE LIFE
BUILT FOR HEALTH
CONDUCTING A FIT WORK LIFE Cass County Electric The employees at Cass County Electric that work in the control center are required to man their stations nonstop for the duration of their shifts. With the health and well-being of their employees in mind, the company invested in a treadmill to put in the power control room. This is just one of the many ways Cass County Electric provides healthy fitness outlets for its employees.
25
THE 9-5 FIT GRIND
its families healthier and happier, it’s no surprise that this operation values those things that keep us healthy and happy in its workplace.
“Last August we knew we wanted to provide opportunities for people to move throughout the day,” Gullekson said, explaining
Brain Breaks happen at different times depending on the day and entail different activities. Sometimes it’s taking a short walk on the sidewalks surrounding their office, other times they hold brief yoga classes. Fridays get a little crazy with country line dancing led by Gullekson. You’re probably wondering how taking time out of the workday could possibly be beneficial to overall productivity. There has been ample research to show that being active, even if it’s only for 10 minutes, improves
focus, memory and productivity among other things, Gullekson explained. She added that remaining inactive for extended periods of time, regardless of having a regular workout routine, is a risk factor for heart disease. “If a person thinks it’s hard to fit in that physical activity during the day, it’s going to make you more productive in the long run,” she said.
A DAY IN THE LIFE
Program coordinator of CassClayAlive! Alyssa Gullekson sat down with us to talk about a new initiative that is taking over Dakota Medical’s Fargo office. Brain Breaks, as they have been named, are short breaks throughout the workweek meant to give employees the opportunity to get off their chairs, away from their screens and moving around.
how they have since added the events to every employee’s calendar as a reminder.
KEEPING FIT LOCAL
M
any businesses in the FM area stand out as leaders on the forefront of fitness and wellness in the workplace. One of these is the Dakota Medical Foundation. With several initiatives meant to make our community and
FIT BEHIND THE DESK
ACTIVELY AT WORK
HEALTHY, HAPPY OFFICE The Dakota Medical Foundation is doing a lot to keep its employees well and active throughout the day. Check out some other cool features of this business’ worksite. • Fruit bowl instead of a candy dish at the welcome desk. • Standing and treadmill desks in work spaces. • Natural lighting reaches most, if not all, work areas. • Employees are encouraged to get outside. • Exercise balls instead of desk chairs in some work spaces.
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THE 9-5 FIT GRIND
Laurie Lundstrom (left) and Tammy Enright pose with the new Trek bikes.
Senior Vice President Tammy Enright said the committee began by collecting data, bringing in Sanford Health to conduct biometric screenings as well as conducting surveys asking employees about their general health. Since then, the program has taken off. “We’ve presented actually three times now,” Enright explained, saying they have been invited by Blue Cross Blue Shield to speak at
MAKING WAVES
worksite wellness summits on three separate occasions. Spectrum Aeromed has been able to see real change in the overall health of its employees since implementing programs like fitness challenges, healthy snacks, a community garden and even purchasing two Trek bicycles for
employees’ use. “We’ve seen our group risk factors going down,” Enright said. “So as a group, blood pressure, cholesterol and body mass index went down. And then our health insurance premiums went down because our costs were lower as a group.”
A DAY IN THE LIFE
Spectrum Aeromed, a company that develops medical interiors for air ambulances, began its journey in becoming a healthier place to work five years ago when the CEO called for the development of a wellness committee.
KEEPING FIT LOCAL
N
estled right next to the tarmac of Fargo’s Hector International Airport is a business that has been nationally recognized for its leadership in the field of worksite wellness.
FIT BEHIND THE DESK
HEALTH NOW BOARDING
Spectrum Aeromed’s influence in worksite wellness stretches beyond their Fargo location. Check out some of the programs they have implemented and their well-deserved accolades. • Recognized by the CDC for a seven percent drop in health insurance premiums. • Purchased two bicycles for employees’ use. • Six cases of fresh fruit delivered every other week for healthy snacks. • Community garden on location. • Presented at worksite wellness summits. • Decrease in group risk factors such as blood pressure, cholesterol and BMI.
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A DAY IN THE LIFE
IN THE LIFE
M
Meet Kandace Creel Falcón. She's a full-time professor of Women’s and Gender Studies at Minnesota State University Moorhead, a member of the Blandin Foundation Board of Trustees and a member of the Chicano Latino Affairs Council. Falcón has quite a lot going on. Throw in some horseback riding lessons and she’s pretty much booked.
Despite her busy schedule, Creel Falcón manages to fit a regular exercise schedule into her life. In fact, personal fitness is one thing she always makes time for. “I think a lot of people just don’t see working out as worth it, unfortunately, or
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Stride • JUNE 2015
not as important as other stuff,” she said. “I just really have decided not to compromise on that.” Fitness has been a journey for Creel Falcón. During her days as a graduate student, she fell into a funk when it came to activity, too stressed and overworked
to take time for her own health. After moving to Fargo in 2010, however, she quickly got involved with area personal trainer, Jenny Trucke, and hasn’t looked back since. “Training has just really opened up a lot of opportunities to think
THE 9-5 FIT GRIND FIT BEHIND THE DESK
CREEL FALCÓN’S CALENDAR
about how I can work fitness into my life in a lot of other ways and embrace adventure and to feel confident in my body’s strength and capability to do things like kayaking or biking or playing tennis or just being able to play a pickup game of basketball,” Creel Falcón said.
8 AM
Work out with personal trainer, Jenny Trucke, or cardio workout at local gym.
Return home and get ready for the day. Eat a healthy breakfast.
A DAY IN THE LIFE
7 AM
KEEPING FIT LOCAL
So how does she do it? Take a gander at a typical day in Creel Falcón’s busy life and know that you too can fit a regular fitness routine into your schedule, no matter how full you find your calendar.
9 AM Work from home. 31
Please drink responsibly.
THE 9-5 FIT GRIND
8 PM Creel Falcón is so dedicated to juggling fitness and her busy schedule that she will often grade papers while working out at the gym.
4:30 PM - 7 PM Teach various classes at MSUM.
Return home for the evening. Work from home before going to bed.
“I HEAR THAT FROM A LOT OF PEOPLE: THEY ARE TOO BUSY THAT THEY COULD NEVER MAKE THAT (WORKING OUT) HAPPEN. I GUESS I REALLY SHOULD THANK MY MOM FOR ENCOURAGING ME TO PAY MYSELF FIRST. IF YOU’RE NOT GOING TO MAKE THE TIME FOR YOURSELF, NOBODY IS JUST MAGICALLY GOING TO GIVE YOU THAT TIME.”
A DAY IN THE LIFE
Hold office hours at MSUM, meeting with students as needed. Eat lunch.
KEEPING FIT LOCAL
12 PM
FIT BEHIND THE DESK
CREEL FALCÓN’S CALENDAR
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fyi
DECKED OUT
WHAT TO BRING ON A RUN #1
tay energized by S packing a granola bar to recharge during your trek.
By Aubrey Schield Photo by Tiffany Swanson
on't skimp on running D gear this summer. Running is hard on the body, there's no getting around it. But equipping yourself with the proper gear will help you tick off mile after mile and continue running through the summer heat. Check out our breakdown of running must-haves this season.
CLIF Crunchy Peanut Butter Energy Bar $1.49
#1
#2
#2
Nike Men’s Singlet $28
tay cool with specially S designed athletic fabric and minimal coverage.
#3
Garmin Vivoactive Smartwatch $250
T rack your miles, heart rate, average pace and more with this watch, complete with built-in sports applications.
#3 #4 #4
Amphipod RunLite Hydration Belt $49.95
taying hydrated is S important during a long run. This belt makes carrying water easy and hands-free.
#5 #5
Nike Men’s 2” Short $30
Make running easier on yourself by investing in a couple pairs of specially designed running shorts.
Spencer Ruebke runs track at Minnesota State University Moorhead, participating in events like the 1500 meter race and the steeplechase.
#6
on’t know where to D put your keys during a long run? Store them in this small pouch that attaches to your shoelaces.
#7 #6
Nathan Shoe Pocket $8
#7
Nike Air Zoom Vomero 10 Shoe $129.99
Equip yourself with the perfect running shoe this summer.
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Stride • JUNE 2015
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SURVIVING fyi
THE END
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Stride • JUNE 2015
By Aubrey Schield Photos by Wes Peck
Do you have what it takes to make it through an Extreme North Dakota (END) racing event? This unique organization brings out the survivor in everybody, plotting courses with every natural obstacle imaginable. Dive into a new challenge with this special look at ENDracing.
fyi
A WHOLE DIFFERENT BALL GAME Adventure racing is unlike any other organized racing event out there. Whether it’s off-road running, paddling 50 miles upstream or orienteering with nothing but a map and a compass, these events are sure to test every participant that dares give it a try.
Running in an ENDrace will rarely get you on pavement. Oftentimes you’re off-roading or trail running.
Needless to say, the nine events that ENDracing hosts throughout the year are not your typical run of the mill sports events. They challenge every physical and mental capacity in an athlete. When it comes right down to it, the real challenge is willing yourself to keep going. “It’s mental challenges more than physical,” Joel Larson, ENDracing manager, said. “You would think it’s a physical thing, and it is, but people are stronger than they think they are. If you can will yourself and tell yourself, ‘Hey, I can take another step and I can keep my bike moving forward and I can paddle one more time,’ you just kind of keep doing that. You can accomplish a lot of crazy stuff.”
MEET THE ENDERS
These three adventurers took over at the helm of ENDracing earlier this year when the organization’s lead guy moved to New Zealand. Working as managers for the group, Larson (left) and Caleb Kobilansky oversee the course plotting and logistics while Matt Burton-Kelly acts as the boots on the ground, traveling to course sites and constructing them in preparation for upcoming events.
39
fyi
Some events challenge racers to follow a map and compass to reach certain checkpoints.
READY FOR THE END
Larson said that formal training for adventure racing like you’d see with ENDracing events doesn’t really exist. It’s not like training for a marathon, where you can search for running schedules online and set a specific training regimen, he explained. Rather, these races are about overall fitness and having a healthy lifestyle.
" I would say you don’t want to
just roll off the couch after four years and do an adventure race. “Adventure racing is just being in relatively good shape, having a good spirit about it and just getting out there and playing. "
These events are mind games. Oftentimes, you only have yourself for motivation.
Larson said he tried the Wilderman, one of their toughest events, a few years back. An Ironman distance challenge, the Wilderman includes about a three-mile swim, a 100-mile trail and gravel bike ride and an off-road marathon consecutively. Larson got beat up with cuts and bruises to prove it. If you feel like you don’t have what it takes, fear not. These races are all about seeking adventure, pushing yourself and having fun. Even if you don’t finish, it’s worth seeing if you can push yourself to the END. “Adventure is what it is, but it’s also an experience and it’s something different than we experience in our daily lives,” he said.
The three-mile swim kicks off this organization’s toughest event, the Wilderman.
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Stride • JUNE 2015
fyi
UPCOMING EVENTS
You’re going to get wet in an ENDrace. Whether it’s crossing a stream or splashing through a creek, you never know what natural obstacles you might come across.
END-BOB
Biking, Orienteering and Boat Race Introductory level June 6 Grand Forks, N.D.
END-WET
Watersports Endurance Test 36-mile swim June 20 Grand Forks, N.D.
WILDERMAN
Ironman Distance Race 2.4-mile run, 100-mile bike ride, off road marathon 28 hour cut off July 11 Walhalla, N.D.
UFFDA MUD RUN
Uffda Mud Run Sept. 5 East Grand Forks, Minn.
END-TOMBED
Double feature, two-day race 12-hour mountain bike ride on Saturday, 12-hour run on Sunday Oct. 24 - 25 Turtle River State Park, Arvilla, N.D.
END-IT
Iceman Triathlon 1 – 3 hours Date and location TBD.
END-SURE
Sandhills Ultra Run Experience 25, 50, 100K Date and location TBD.
END-SPAR
Spring Primer Adventure Race Date and location TBD.
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train
Stride • JUNE 2015
42
By Aubrey Schield | Photos by Tiffany Swanson
SHORT CIRCUIT
DIY CIRCUIT
train
Dive in and try this circuit designed by Nordstrom. You will repeat each set three times before moving on to the next one. Follow the instructions below and modify as needed.
W
ith tons of workout routines floating around out there, it can be hard to decide what regimen is best for you. After all, fitness should be personalized to the individual; it’s not a one-size-fits-all kind of deal. One philosophy that has been around since the 1950s offers athletes and fitness novices alike an opportunity to customize their workouts and make exercise more efficient. With about 20 years of personal training experience behind him, Brad Nordstrom, the muscle behind Maximum Performance and Fitness training studio, explained the thought process behind circuit training and provided a detailed example of a circuit training workout you can do on your own.
CIRCUIT #1 DUMBBELL BENCH PRESS 10 reps REST for 50 seconds LATERAL PULLDOWNS 10 reps REST for 50 seconds MEDICINE BALL V-UPS 10 reps on each leg
WHAT IS CIRCUIT TRAINING? Nordstrom explained that doing circuits is all about getting the most out of your workout in the least amount of time. That’s why it’s so attractive to a lot of people; less time spent in the gym means more time for work, family and whatever else they’ve got on their plates.
The way it works is by combining different moves into a collection of exercises to be performed for a certain amount of time or number of repetitions. Oftentimes, circuits are done with little or no recovery time, which helps develop an athlete’s endurance, cardiovascular stamina and strength. All of these benefits lead to more body fat burned and lean muscle mass gained.
CIRCUIT #2 DUMBBELL LUNGES 10 reps on each leg
REST for 50 seconds STABILITY BALL LEG CURL AND BENT KNEE BRIDGES 12 reps each exercise REST for 50 seconds REGULAR AND WIDE CALF RAISES 15 reps each exercise
43
train NORDSTROM’S TWIST
Nordstrom runs a circuit training model at his studio that is interval-based, grouping stations with similar goals. He said that circuits are more effective when they are designed with a goal in mind. If you want a stronger core, do a circuit that works the abdominals, for instance. “I think the biggest thing that should be highlighted with circuit training is that you need to make it specific to your goal,” he said. “It’s not about guessing.”
CIRCUIT #3
BURPEES AND JUMPING JACKS 50 seconds REST for 15 seconds BIKE SPRINT 60 seconds REST for 15 seconds SLEDGE CHOPS 50 seconds
Nordstrom believes it’s important to create hybrid circuits, so to speak, rather than simply working one muscle group. He designs the workouts based on one principle: SAID, which stands for “specific adaptations to impose demands.” “That’s what’s intriguing about the body,” he explained. “You will adapt to the situation. If you want to become a runner, you need to run. So you need to figure out your goals, number one, and then design the program off of that.”
CIRCUIT #4 SLED SPRINT 50 seconds REST for 15 seconds JUMP ROPE 50 seconds REST for 15 seconds THREE CONE SPRINT 50 seconds
MAX OUT YOUR FITNESS WITH
NORDSTROM 1001 Westrac Dr, Fargo 701-212-6107 mpfitness.net
OPEN MON - FRI 5:30 AM TO 7:30 PM AND SAT BY APPOINTMENT
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1 FAMILY RUNNING
2,015
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oe and Amanda Klanderman are working toward a lofty goal with the help of their four children: Elle (10), Corryn (9), Jarrett (6) and James (4). By the end of the year, the family hopes to have collectively ran or walked 2,015 miles.
Amanda Klanderman explained how she got the idea for setting the 2,015 in 2015 goal after reading a running magazine that proposed the challenge. Being an avid runner herself, Klanderman decided to get her whole family involved. “Running has always been a passion of mine,” she said. “It’s a stress reliever. But, for me, if I go out on a run, I’m taking time away from them (kids).” Running and walking toward their goal as a family has been the perfect way of combining the Klanderman family’s love of being active with spending time together. By Aubrey Schield | Photo by J. Alan Paul Photography
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Though his role as defensive backs coach for NDSU football’s team keeps him pretty busy, Joe Klanderman gets his miles in too. And, as for the kids, they all help despite their ages. If you do the math, with six family members, running 2,015 miles in a year breaks down to less than one mile per day. Sounds pretty easy right? Well, keep in mind that Amanda Klanderman has some stipulations for the miles her clan stocks up. One, they have to be intentional. They don’t keep track of how many steps they take throughout the day and count those towards the 2,015 miles. The second rule says the miles have to be done with the feet — no wheels involved.
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The family runs mostly on the streets around their house. Corryn Klanderman said there is a half-mile loop nearby, which makes it easier to tally up miles.
So where are the Klandermans at in their progress toward 2,015 miles? As of May, they had reached upward of 670 miles and are well on their way to 2,015.
“Sometimes we get crazy and we’ll do intervals on the street,” Amanda Klanderman said. “We’ll do a warm-up lap on the street and then we’ll do intervals to make it fun.”
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T I FOALS G
y Aubrey Schield B Photos by Tiffany Swanson
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his summer marks the first time you'll be able to attend soccer games in the FM area that are a step above the college level. With the start of FC (Football Club) Fargo comes players from many different backgrounds, playing experiences and even continents. C Fargo head coach Tommy Nienhaus F shared his goals for the team in this inaugural season, in which the team will play exhibition games. "I want to get these guys all going in the same direction," Nienhaus said, adding that this first season will be about getting everyone that made the team on the same page.
As a head soccer coach at Jamestown College that requires five-minute miles from his players, Nienhaus doesn't take fitness lightly. He even said that during tryouts, if players appeared technical and possessed advanced ball handling skills but were lacking in stamina, they wouldn't make the cut. He'll use the same criteria to find his 11 starters for their upcoming scrimmage June 20. "There's going to be a fast learning curve," he said. "So it's the 11 guys that figure that out the quickest that are probably going to ... play."
MEET THE PLAYERS
Sunaj Beljulji (left), forward, Ben Eastwell, defense, and Habib Beljulji, goalkeeper, stand with Nienhaus on a field at the Pepsi Soccer Complex in Fargo.
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WORKOUT
BREAKDOWN 1 . Shots On Goal Playing soccer requires a lot of stamina and cardio endurance out of athletes. Nienhaus warms up his team with shooting drills. These exercises prepare both the goalkeeper and moving positions for game play, as well as get their bodies loosened up and heart rates moving.
2. Shuffle Ball Return
Moving in and out of the space with a three-step shuffle, Eastwell receives the ball from a low toss and returns it with a controlled kick. This type of ball handling exercise helps the players focus on handeye coordination and develops agility and speed in the feet.
3. Two-Knee Volley and Return
Eastwell tosses the ball to Beljulji, who juggles it on both knees before letting it drop to his feet and kicking it back to Eastwell. In a game, receiving the ball and the way it's managed can make or break a team's performance.
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4. Chest Volley and Return
Beljulji throws the ball right at Eastwell's chest, who then bumps it and brings it down to the ground, kicking it back to Beljulji.
5. Jump, Header, Pushup
In this burpee with a twist, Beljulji must jump up to hit the ball with his head. Then, dropping down to the ground he does a pushup before returning to the starting position. This works on an athlete's explosiveness, moving in quick bursts of energy.
6. Sitting, Crouching and Kneeling Goalkeeper Dives
Don't forget the goalie. Nienhaus works with his goalkeeper, Habib Beljulji, on his dives, starting from three different positions: sitting, crouching and kneeling. Every dive and return of the ball fires up the abdominals and helps with handeye coordination.
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PADDL NG THE RED 52
Stride • JUNE 2015
By Aubrey Schield | Photos by Tiffany Swanson
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his month, my workout was a little less intense than it has been in the past. From fencing to kickboxing to cycling, this month marked my 10th Stride exercise, so I decided to treat myself a bit.
As Fargoans, we all come in contact with the Red River frequently during our day-to-day business. Crossing bridges and, yes, sandbagging, the Red is a staple in our community. Why not make it a fitness staple too? I had the great pleasure of getting out onto the water with Christine Laney, executive director of River Keepers, an organization in town that works to preserve the river and make it more accessible to the community. Together, we hopped in some kayaks and paddled the Red. “I just tell people to start paddling,” Laney said, laughing. “You’ll figure it out.” That’s exactly the attitude we brought to the workout, paddling upstream first for the resistance of the current and then gliding back down to our starting point. Every once in a while, exercise should be about simply getting outside and using your body, especially during these warm summer months. The exercise you get from kayaking or canoeing is mostly localized around the shoulders, back and upper arm muscles. It’s a perfect low-impact activity that works the muscles gradually and efficiently. More than anything, though, it’s fun. Laney and I went kayaking on a particularly sunny day and, to be honest, the water splashing helped keep me cool. You may not be aware, but there’s a lot to look at and learn about along the shores of the Red. Laney pointed out an old bridge that had been torn down near First Avenue. Paddling under the existing bridges, you can see old tree branches stuck in the structures from flood seasons past. Our bodies are meant to be used, so even if it’s for a leisurely walk or you’re like me and want to get out on the water, I encourage you to take the time this summer to be outside.
YOU CAN DO IT TOO The City of Moorhead has everything you need to get out on the water this summer with kayak and canoe rentals. Opening June 17, this is yet another opportunity to get outside and get active. JUNE 17 - AUGUST 29 Wednesdays from 6 - 8 p.m. and Saturdays from 1 - 4 p.m. RENTALS AVAILABLE: 9 canoes, 3 kayaks and 1 tandem kayak $8/HOUR PAID IN CASH Bring a valid ID LOCATED BY THE HJEMKOMST CENTER UNDER 1ST AVENUE BRIDGE *Must be 16 years or older to rent without an adult.
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WHAT YOUR SHOES CAN and can t DO FOR YOU By Sally Loeffler Photo by Andrew Jason
O
ver the years, I’ve helped many people find the quote, unquote perfect running shoes. I’ve also heard just about every misconception about them. While it’s true that your shoes are an important part of running (they take the beating, after all), you can expect too much from your shoes. It’s a bit like saying you can’t shoot baskets like Michael Jordan because you don’t have the right basketball. There’s a balance between having the right equipment and letting the equipment rule your workouts. Running shoes are a tool, but not the only piece of the puzzle. Here’s a little info to dispel the most common myths about running shoes.
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IF YOU’VE TRIED ONE, YOU’VE TRIED THEM ALL. “I can’t wear [insert brand name] shoes.” I hear this a lot. You try a shoe, it’s not your favorite, so the whole brand is out from that point on. But, as they say, don’t throw the baby out with the bathwater. Many of the large athletic shoe companies are incredibly vast and running shoes make up a small portion, but running shoes engineered specifically for running by reputable brands might be the right ones for you. You wouldn’t swear off pizza forever just because you don’t like anchovies, and you shouldn’t give up on a brand just from one bad experience.
RUNNING SHOES WILL MAKE YOUR GAIT (AND YOUR LIFE) PERFECT. “I read all about these new shoes that are supposed to make me run on my forefoot, feel barefoot and lower my cholesterol at the same time. Can I try them on?” If it seems too good to be to true, it probably is. I’m not saying to ignore advancements in technology, materials and research, but beware of trendy buzzwords aimed at selling more shoes for companies. You should find a shoe appropriate for your gait (and everyone is a little different) instead of finding a shoe to change it. Your body has figured out how to move forward, let it do what it does. You’ll get more efficient naturally as your training progresses.
RUNNING SHOES ARE TOO EXPENSIVE. “$120?! I could buy multiple pairs of shoes like that at Giant Box Discount Chain!” No. You can’t. Ever met anyone on the quest for the perfect pair of $20 shoes? They don’t exist. You may look at a shoe and think, “How can a little foam, some mesh, shoelaces and stitching cost $120?” Well, because you’re paying for more than the materials. Good running shoe companies invest great amounts of money into research and development. Most have labs, scientists, engineers and other smart people working hard to find the right combination of materials, in the right configuration, for specific gait types to help make your running as comfortable and efficient as possible.
RUNNING SHOES SHOULD FILL UP THE ARCH TO GIVE YOU SUPPORT. “These shoes hit my arch wrong.” I’m no doctor, but I know some. Your arch isn’t an accident. It is meant to expand as it takes on impact. This doesn’t mean some feet don’t need a little extra support, but most feet don’t need the arch to be filled up by a shoe. If you were to add support to an arch, it should be at the ends and not in the middle. Pronation is the normal movement of the foot. When we pronate, the arch flattens slightly to assist with absorbing and dispersing shock during the gait cycle. It also allows the foot to adjust to changes in terrain it encounters. The question is how you pronate. Some people pronate a little more, or a little less than average. The foot needs room to perform as it was designed. The right shoe can take care of the rest.
MY RUNNING SHOES GAVE ME AN INJURY “I wore these shoes and got this injury.” I hear this all the time. In most cases, it is the training that causes injury, not your shoes. Unfortunately, the shoes worn at the time of injury often take the fall as the cause for the pain. Causation and correlation are very different things. Don’t look only to the shoe as the reason for your injury. Take a look at all the factors. Truth is, most running injuries are a result of overuse, not from the shoes you wear.
Greetings, readers of Stride magazine. My name is Tyler Andrew and I will be writing a monthly column about my experiences in fitness and bodybuilding. There are a few constants in my life: fitness, weight training, nutrition and competing. Over the past 20 years of training, each year has brought new knowledge that I implement to better myself and better those I advise. Dive into my fitness routine and get to know me better.
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WITH TYLER ANDREW
ROUND-UP
MUSCLE train
Photos by Yvonne Denault
SATURDAY - Rest
FRIDAY - Traps, Calves and Forearms
THURSDAY - Chest and Abs
WEDNESDAY - Hamstrings and Quads
TUESDAY - Shoulders and Calves
MONDAY - Back
SUNDAY - Biceps and Triceps
Check out my weekly schedule for working every part of my body
TRAINING SPLIT I usually do cardio throughout the year, but it varies depending on whether I'm preparing for competition. When preparing for a contest, I'll do 20 minutes of cardio after my morning lift and another 20 minutes in the evening. In the offseason, I might do three or four cardio sessions a week.
CARDIO
BENT OVER BARBELL ROWS - 2 sets of 8 reps
DUMBBELL ROWS - 2 sets of 8 reps
LAT PULLDOWNS - 3 sets of 8 reps
CABLE ROWS - 3 sets of 8 reps
DEADLIFTS - 4 sets of 6 reps
​ ere's a breakdown of a typical H exercise routine I use to develop the muscles in my back.
BACK
3. Execute exercises with a FULL RANGE OF MOTION and don't neglect the negative. To fully develop the muscle, don't short yourself by only doing a partial movement.
2. GO HEAVY. Lifting heavy causes the deepest muscle fiber tears, triggering the body to rebuild them bigger and stronger.
1. Build the workout around basic compound lifts: SQUATS, DEADLIFTS AND PRESSES. These exercises use many different muscle groups to lift the weight and allow the body to move the most weight possible.
I feel to fully develop thick, full and strong muscles, I need to focus on three important training principles.
TRAINING PRINCIPLES
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ASK THE TRAINER
JESSE LARSON By Aubrey Schield Photo by Tiffany Swanson
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veryone has questions about working out. Will this exercise actually give me a six pack? Am I really burning calories with this move? Whatever your question, personal trainers are the people to answer them. We picked area trainer Jesse Larson's brain for answers to some of the most common fitness questions. As a certified personal trainer, Larson shares his expertise with clients at Courts Plus in Fargo and through his privately owned business, Forward Fitness.
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Q&A MEET JESSE Larson graduated from Minnesota State University Moorhead with a degree in exercise science before going on to become an American College of Sports Medicine (ACSM) certified personal trainer. Larson recently began working at Courts Plus, but has over seven years of experience in training and working with clients.
​ HAT IS THE BEST WORKOUT W TO ACHIEVE A FLAT BELLY?
"Do as many unique abdominal and core exercises as possible. It's important to exercise your entire belly with a range of workouts varying from classic situps and crunches to less common types, such as bicycle kicks, scissor kicks, hip thrusts and planks. The key is to incorporate a combination of several of these ab exercises into your workouts three to four times a week for 20 to 30 minutes. It's also essential to have a diligent cardiovascular regimen. Make sure that you reach your target heart rate zone and maintain that for 25 to 45 minutes three to five times a week. Additionally, weight training creates lean muscle and lean muscle burns fat when we are sedentary."
DO YOU NEED TO TAKE DIETARY SUPPLEMENTS WHEN EXERCISING REGULARLY? "In my opinion and based on my experience, you absolutely do not need to take dietary supplements when exercising regularly if you have a well-balanced diet, blending the right amount of carbohydrates, fats and proteins, with healthy portions of fruits and vegetables. It can actually be more beneficial for your body to not take dietary supplements because some of these products are synthetically derived and do not absorb as efficiently as the natural occurring vitamins and minerals in food."
INDOOR VERSUS OUTDOOR RUNNING: WHICH IS A BETTER WORKOUT? "Outdoor running is more beneficial because you're never running on a completely even surface. For instance, there are upward hills, downward hills, gravel, dirt, grass and sand. If it's possible to run on grass do it; a healthy cut of grass takes stress off joints. Use
We sat down with our personal trainer of the month, Jesse Larson, to get to the bottom of your common fitness questions. Read his answers here.
hills for speed training and sand for balance, quickness, strength and speed training."
WHAT’S THE BEST WAY TO PREVENT INJURY BEFORE MOST TYPES OF EXERCISE? "The best way to prevent injury is to complete a warm-up that lightly simulates the motion for the exercise you're about to do. For instance, if you're about to jog for the first time in a while, warm up first with a very brisk jog, then ease into approximately 20 yards of butt kicks, following that with 20 yards of high knees. Change your warm-up to match the common range of motion for the specific exercise you'll be doing."
WHAT EXERCISE(S) BURNS THE MOST CALORIES? "Exercises that incorporate large muscle groups burn the most calories. A good, full body exercise burns an incredible amount of calories per repetition because of all of the musculature that's being exercised. Try a power clean for that full body workout. Using a barbell, lift the weight to your chest using your leg, back, arm and shoulder muscles and maintain that stance. Then drop into a front squat with a 90 degree angle at the knee. Go back into a standing position using the quadriceps, hamstrings and calves, while lifting the barbell completely overhead. This motion uses your core, leg, back and shoulder muscles."
GOT MORE QUESTIONS? Get in touch with Larson.
701-429-0285 courtsplus.org/personal-training
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The
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e’ve been long awaiting the arrival of summer, sunshine, warm weather and lake season. Its arrival can only mean one thing: it’s time to show off that hard work you’ve put in all winter long, covered up in the gym. I know a lot of you are thinking, ‘Wait, I take it back, I’m not ready for summer yet!’ Stop wishing summer away, we’ve waited far too long for this. Instead, invest in spending a little time on your fitness — as in 30 minutes a day — to tighten and tone those arms and abs. You’ll be ready in no time. In this article, I’ve outlined an efficient cable workout to get your arms and abs summer ready. This workout will get you in and out of the gym in a timely manner. Since I want you to spend time outdoors, we need to make the most of your time in the gym. The cable machine gives you an efficient and intense workout. You’ll save time not having to move all over the gym using different equipment and machines. So bring on the tank tops and swimsuits; this is what we’ve been waiting for!
Photos by Tiffany Swanson
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ADD THIS WORKOUT 2 TIMES A WEEK, ON NON-CONSECUTIVE DAYS. COMPLETE 3 SETS OF 15 REPS OF EACH EXERCISE, THEN MOVE ON TO THE NEXT.
KDOWN
KDOWN
EXERCISE BREA
CARDIO KDOWN
EXERCISE BREA
EXERCISE BREA
1
BICEPS
2
4
3
1
2
1
3
4
ABS
KNEELING CABLE CRUNCH Using rope on a high pulley, grasp rope behind head in a kneeling position. Keep elbows bent and hands next to head, bend down as far as you can.
KNEELING TWIST CABLE CRUNCH Same as 1, except you will rotate to one side, elbow grazing outside of opposite leg.
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Take advantage of the summer weather and get outside each day, weather permitting. I’d like you to get in some cardio activity each day for 30 minutes by riding a bike, running or walking, rollerblading or swimming, just to name a few. Choose something you enjoy.
STANDING CABLE CRUNCH Same as 1, except you will remain standing and bend at waist until parallel to floor.
WOODCHOP CABLE Using both hands on the handle just above shoulder height, rotate through your midsection, arms will remain straight and hips facing forward, rotate upper body downwards opposite knee.
STANDING CABLE CURL Using a straight bar set low on the pulley, grasp bar with underhand grip, shoulder width apart. Keep elbows tucked by sides and curl bar up, squeezing the bicep at the top, then lower back down.
3
2
2
ROPE HAMMER CABLE CURL Using rope attachment on low pulley, grasp rope with thumbs facing body. Keep elbows tucked by sides and curl up, squeezing bicep at the top.
LYING CABLE CURL Using a straight bar on the low pulley, lay on the floor with feet resting up against cable machine. With an underhand grip, keep upper arms on floor and slowly curl bar up.
KDOWN
EXERCISE BREA
TRICEPS
1
2
3 1
V-BAR TRICEP CABLE EXTENSION Using a V-Bar on a high pulley, keep your back straight and slightly lean forward, keeping your upper arms tucked in close to your body. Push the bar downward, only moving at your elbows, pushing until arms are fully extended.
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ROPE TRICEP CABLE KICKBACK Using a long rope on the low pulley, grasp rope with thumbs facing machine and stand back, bending knees slightly and elbows tucked into sides, bend at torso until parallel to the floor. Squeeze triceps back, extending arms as far as possible.
REVERSE GRIP TRICEP CABLE EXTENSION Using a straight bar on a high pulley, grasp the bar with an underhand grip. Keeping elbows tucked into sides, pull bar down until arms are almost straight.