Stride November 2015

COMPLIMENTARY

NOVEMBER 2015

MommyFit

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Massage 101

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d o o F o g far

s r e t s u b h t y M Area dietitians give us their take on some well-known diet “facts.”

editor

According to the Academy of Nutrition and Dietetics, you should steer clear of any diet pills, plans and products that make the following claims: RAPID WEIGHT LOSS Slow, steady weight loss is more likely to last than dramatic weight changes.

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QUANTITIES AND LIMITATIONS Ditch diets that allow unlimited quantities of any food. Also, avoid any diet that eliminates or severely restricts entire food groups, such as carbohydrates.

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meet the editor

the skinny on

i

Food Myths

f you're like me, you're skeptical of common knowledge. You know, those old

wives’ tales that are often repeated but rarely challenged. There’s maybe no place common knowledge is found more often than in the food and nutrition world, sometimes at the expense of a slightly more complicated truth. Over the years, science and research have shown a number of generally accepted dietary guidelines to be, at best, half-right and, at worst, flat-out wrong.

That was the inspiration for this month’s “Mythbusters” cover story. We wanted to delve a little deeper into some well-known food and nutrition “facts” and find out if they’re really facts at all. Like, will eating late at night cause that waistline to bulge?

We spoke with three local dietitians to not only uncover IF something was a myth but WHY. Hopefully you find the information not only interesting but also useful, as you continue to work toward making better choices in your own life.

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

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Stride • November 2015

SPECIFIC FOOD COMBINATIONS There is no evidence that combining certain foods or eating foods at specific times of day will help with weight loss.

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RIGID MENUS With any new diet, always ask yourself: “Can I eat this way the rest of my life?” If the answer is “no,” the plan is not for you.

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NO NEED TO EXERCISE Regular physical activity is essential for good health and healthy weight management.

The key to success is to find physical activities you enjoy and aim for 30 to 60 minutes of activity most days of the week.

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nate@spotlightmediafargo.com

@natemickelberg

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november contents 14 Fargo Food Mythbusters

Read what three local experts have to say about some popular nutrition guidelines.

COVER STORY

12 Heads Up

We talk to Dr. Justin Boseck about the neurological effects of concussions in kids.

24 Take Summer Inside

Where you can keep doing your favorite summer activities this winter.

28 When Strength Is the Only Option

14

One woman gives a different perspective on fighting cancer.

38 More Than a Luxury

What kind of massage is right for you? We help you figure it out with this comprehensive guide.

Also in this issue 11 A Healthy Holiday Dessert 34 FMY Gators: A Q&A with Coach Erich Richardson 44 MommyFit: CrossFit for Moms 46 Ask the Trainer: Training Young Athletes 50 Barbacoa: No Gluten? No Problem 52 Break a Sweat, Dancing 54 Practical Advice for a Runner's Diet 56 Balancing a Social Life with Fitness Goals 58 Anatomy of a Rock Climber 61 The Fit Life with Ashley Sornsin

Get Involved info@spotlightmediafargo.com 701-478-7768

facebook.com/fmstride @stridefargo fargomonthly.com

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SEVER WOGS & LIEBL Jennifer Albaugh Attorney Jennifer Keith Paralegal Nathan Severson Attorney Luke Heck Attorney

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nutrition

try it

Mini Pumpkin Pie Bites Ingredients FOR PUMPKIN PIE 2 c. pumpkin ½ c. packed light brown sugar ¼ c. granulated sugar 2 tsp. ground cinnamon 1 tsp. ground ginger ½ tsp. nutmeg ½ tsp. allspice ¼ tsp. ground cloves 1 ½ c. cold half and half cream 2 large eggs, lightly beaten 1 tsp. vanilla extract

FOR THE CRUST ¾ c. cooked quinoa ½ c. walnuts 4-5 dates, pitted & softened 2 tbsp. honey

Instructions Preheat oven to 400 degrees Fahrenheit. Spray a muffin tin with non-stick spray.

In a food processor, combine all ingredients for the crust. Pulse food processor until all ingredients come together and start to form a dough.

Place a scoop of about 1/8 cup of dough to each muffin tin receptacle. Use fingers to form a crust along the bottom and sides. Set aside.

For the filling, combine the pumpkin, sugars, cinnamon, ginger, nutmeg, allspice and cloves in a medium saucepan and set over medium heat. Cook, stirring until the mixture begins to bubble and becomes fragrant, 5-7 minutes. Transfer mixture to a medium bowl. Stir in the cream. Whisk in the vanilla and eggs.

Scoop filling into prepared mini crusts. Bake for five minutes. Reduce the oven temperature to 350 degrees and bake until the pies no longer jiggle in the centers, about 25-30 minutes.

holiday

delite

By Lindsay Vettleson | Photo by Paul Flessland

I

t’s the beginning of the holiday season. It’s a time to be thankful for family, friends and it’s the start of endless social events, goodies and constant hustle and bustle. To keep your holiday season a healthy one, I’ve come up with five ways you can watch your waistline in the coming months:

1. RUN OR WALK A 5K The downtown Fercho YMCA is hosting their “Burn the Bird” 5K and 10K on Thanksgiving morning, starting at 8:30 a.m.

Exercising prior to eating a large meal can actually decrease your appetite.

2. USE SMALLER PLATES Larger plates make a serving of food appear smaller than if the same amount of food were dumped onto a smaller plate. Researchers have shown that large plates not only cause us to put more food on our plate, but it may also trick us into thinking we have eaten less than we realize.

Once the pies have cooled completely, use a sharp knife to loosen around the edges and then a rubber spatula to gently scoop the pies out onto a tray or platter.

Nutrition facts Per mini pie 180 calories 26 grams of carbohydrates 4 grams of protein

3. MAKE MINI DESSERTS These cute, portioncontrolled desserts (see recipe) help us stick to appropriate amounts of goodness at the end of a meal. It may help prevent mindless picking after normal pie slices are served.

One mini pumpkin pie bite contains 180 calories, compared to about 320 calories in a typical slice of pumpkin pie.

4. BE REALISTIC If you are currently trying to lose weight over the holiday season, rethink this goal.

Aim to maintain your current weight during this time.

5. STAY HYDRATED Many of us travel during the months of November and December. Staying well-hydrated keeps those mucus membranes moist so they can keep bugs away.

Lindsay Vettleson is a Registered Dietitian Nutritionist at IMA Healthcare and Valley Weight Loss Clinic.

She is also a certified personal trainer through the American Council on Exercise.

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health

Dr. Justin Boseck is a clinical neuropsychologist and certified brain injury specialist at Saint Sophie's psychiatric care clinic in Fargo.

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Stride • November 2015

health WHAT IS THE MEDICAL DEFINITION OF A CONCUSSION? “The medical term for (a concussion) is mild traumatic brain injury. And a traumatic brain injury is any insult to the brain that is caused by an external physical force that produces any type of altered state of consciousness. And it doesn’t even require a loss of consciousness. It could just result in disturbances of cognition, behavior. It could cause nausea, vomiting, sensitivity to light, sound, that kind of thing. So you don’t necessarily need to be knocked out to have a concussion, or a mild traumatic brain injury.”

WHAT ROLE DOES THE SKULL PLAY IN CONCUSSIONS? “The skull does play a major part in brain injuries, in general, just because there are little points and spikes at the front of our skull that are directly in front of our frontal lobe. Those little bony peduncles that are right behind your eye opening there, if you sustain an injury and your brain goes forward, it gets slammed right into those little spikes and can cause quite a bit of damage.

Our skulls are definitely not made to hold a brain.”

WHY IS IT THAT REPEATED BLOWS TO THE HEAD ARE SO DAMAGING? “Concussion is like a bruise to the brain. That’s why you have to take time off and make sure you’re nurturing your brain, so that it gets back to full capacity before it’s put into a position where it could get injured again. If you get a big welt on your thigh, if you get hit in the same spot, it’s going to hurt exponentially worse than if it were in a different spot.

“There’s something called second-impact syndrome (SIS), and that’s the thing you really have to watch out for.

CONCUSSION & BRAIN INJURY RESOURCES • Mind Matters - FargoMoorhead brain injury support group that meets the first Thursday of each month, from 6:30-8 p.m. at Messiah Lutheran Church, 2010 Elm St. N, Fargo progressivetherapy associates.com • Sanford Health concussion resources sanfordhealth.org/ MedicalServices/ Concussions/ ConcussionResources • HEADS UP to Youth Sports initiative (CDC) cdc.gov/headsup/ youthsports

I came across a kid, I was part of his treatment plan, and he got a concussion at Tuesday’s practice, he sat out Wednesday, went back into the game on Friday, got another concussion, and he actually passed away.

So if you have a concussion and you have an injury to your brain and your brain’s not fully repaired, it can be a pretty severe impact if it happens again.”

YOU USED THE ANALOGY OF A BRUISED THIGH, BUT, GIVEN ENOUGH TIME, YOUR THIGH WILL USUALLY REPAIR ITSELF AND YOU WON’T SEE ANY REAL LASTING EFFECTS. IS THE BRAIN JUST LESS EFFICIENT AT REPAIRING ITSELF? “It takes longer. There’s something called neuroplasticity, and that’s the brain’s ability to rewire itself and alter brain tissue.

But it takes longer in the brain than it does for other systems of the body just because the brain is so

complex. There are trillions of synaptic connections inside the brain.”

WHY DO YOU THINK ATTITUDES TOWARD CONCUSSIONS HAVE CHANGED? “We’re much more sensitive toward it now because it’s gotten so much media exposure. When the NFL started to see some of these guys who were committing suicide and were just having a very difficult time getting along in life, they figured out they had chronic traumatic encephalopathy (CTE). They dissected their brains after death and their brains, when they were 40 years old, looked like they were 80-yearolds with Alzheimer’s. That kind of sparked a lot of the media interest and a lot of the things that have been kicking the emotions since then.

“There are also a lot of veterans with brain injuries from IEDs (improvised explosive devices) that have come from wars. And the Department of Defense also got into it and started spending a lot of money on research looking into brain injuries. And I think that’s really been a big impetus for us getting into, I guess, people understanding and getting into the effects of brain injuries and how serious it is.”

ARE THERE ANY PHYSIOLOGICAL DIFFERENCES, SUCH AS STRONGER NECK MUSCLES, THAT BETTER PROTECT A PROFESSIONAL ATHLETE FROM CONCUSSION, COMPARED TO A CHILD OR HIGH SCHOOLER? “Absolutely, that’s a lot of what it has to do with is the brain not being thrown forward and backward because a person’s head is on a neck and a body that’s much more capable of sustaining that type of an impact. NFL players are

so muscular, whereas high schoolers, when you see them get hit, their neck and head just goes this way and that. So that has a lot to do with it.”

ARE THERE ANY SPECIFIC PRECAUTIONS THAT YOUTH ATHLETES AND THEIR PARENTS CAN TAKE TO LESSEN THE LIKELIHOOD OF A CONCUSSION? “In 2011, (North Dakota Governor Jack) Dalrymple signed into effect a law requiring all North Dakota schools to adopt a concussion management program. So the awareness is out there, but I think all parents need to be notified of some of the signs and symptoms and what to look for in their athletes.

So knowing the signs and symptoms, becoming more aware of what brain injuries are and what they can result in.

“And then preaching good form. Pretty much every kid I see who comes in here in sports, if it’s a football player, I always tell them, ‘Keep your head up.’ Because I don’t want to see them in here ever again. I don’t want them putting the trunk of their helmet on another guy’s chest. So preaching proper form, making sure the whole coaching staff knows the signs and symptoms.”

WHAT ARE SOME STEPS PARENTS CAN TAKE TO MONITOR THEIR CHILD AT HOME IF HE/SHE IS SUSPECTED OF HAVING A CONCUSSION? “Making sure there aren’t things like headaches, dizziness, vomiting, problems with seeing, that kind of thing. A lot of times you’ll see sensitivity to noise and light, balance problems.

They may be kind of foggy, slow. They may be sleeping more, more emotional. So it’s all about trying to monitor for those types of signs and symptoms.”

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W

hile nutrition isn’t always an exact science, some popular guidelines are the result of pure pseudoscience.

This month, We took a look at some food and diet rules that a lot of us take for granted and found out once and for all whether they’re fact, fiction or somewhere in between. We enlisted the help of three area dietitians to guide us through the tangled web of fad diets, calorie counts, and eating habits, and busted some myths in the process.

BY NATE MICKELBERG PHOTOS BY PAUL FLESSLAND

o g r a f

Food

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b h t y M

Stride • mythbusters

THE DIETITIANS LINDSAY VETTLESON is a licensed registered dietitian (LRD) at IMA Healthcare in Fargo. She specializes in diabetes and weight loss.

ANDREA HAUGEN is a licensed registered dietitian (LRD) at Sanford Health in Fargo. She specializes in pediatric and adult diabetes, celiac disease and transplant nutrition.

LEAH ROETHEL is a licensed registered dietitian (LRD) at the the YMCA of Cass and Clay Counties. She specializes in lifestyle change and weight management.

s r e t us

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#1 Fat is bad for you. andrea haugen

“That’s completely false.

That’s not true at all. Fat actually gives you some calories, which provides us energy, but fats are very high in calories so that’s why it’s always based on

portion. But there’s other reasons we need fat, too.

Because there are certain vitamins that can only be absorbed with fat that are found in food. Vitamins A, D, E and K are what you call fatsoluble vitamins. You need fat to absorb those vitamins.

And then you need fat when you’re an infant for brain development, for insulation.

So there is a reason we need dietary fat. I think it’s just finding that happy medium balance.”

“Fat is not bad for you. You do need a certain amount of fat in your diet every day.

And between carbs, protein and fat, fat should be 30 percent of your calories or less and preferably not as much saturated. And zero trans fat is also best. But there are essential fatty acids that are very important to our diet every day, and if we don’t get those fats in our diet, then that can significantly affect our health.”

q u ic k h i t

Lindsay Vettleson

NUTRIENT LOSS IN FOODS According to IMA Healthcare dietitian Lindsay Vettleson, some foods are more nutritious after cooking: • Asparagus • Mushrooms • Spinach • Tomatoes Others are more nutritious when raw: • Broccoli • Peppers • Red onions • Beets

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Stride • mythbusters

#2 Certain foods, such as grapefruit and green tea, can help you burn fat more quickly.

Lindsay Vettleson

leah roethel

“First off, there is no magical food, especially when it comes to losing weight. However, some foods contain properties that can help give a boost along the way.

“As far as green tea, there is a lot of research that does suggest green tea may help promote weight loss by stimulating the body to burn abdominal fat. The reason being due to a phytochemical known as a catechin that potentially increases the metabolism for a short period of time. The downside to this research? You may need to drink green tea several

18

Stride • mythbusters

times a day to reap these fatburning benefits.

“And the grapefruit: Grapefruit doesn’t have any magical fat-burning properties, but it can help you feel full with fewer calories (much like other nutrient-dense foods such as fruits and vegetables). The reason for this in particular is that it contains a type of fiber that takes longer to digest, increasing satiety.

This is known as soluble fiber. Consuming these nutrient-dense, fiber-packed foods can help you to feel full longer, which can help decrease your calorie intake throughout the day.”

“When it comes to green tea, it does contain caffeine, which can potentially boost metabolism. But there aren’t a lot of clinical studies and research which have shown that this is really that effective because the amount of caffeine in green tea is not that much. For instance, if you’re talking about a cup of green tea that has 25 milligrams and a cup of coffee is almost 200. So it’s not going to significantly boost one’s metabolism and help one lose weight.

“And the whole grapefruit diet, that’s a complete

myth because really what’s happening is people are cutting down their calories significantly, compared to what they were eating, and that’s going to lose weight.

It’s not specific to a food.

It’s specific to the way that a diet plan is. Grapefruit itself is not going to help burn fat. It’s just going to depend on the total amount of what they have in a day.”

#3 people are not supposed to eat or drink dairy after infancy. andrea haugen Lindsay Vettleson

“I honestly don’t think that we need to consume any dairy after infancy. The thing is, I don’t think humans actually require it. Not like, you need it for adequate good health. People in the U.S. have a very high incidence of osteoporosis, which is low bone density.

But we, as a country, as a society, consume a high amount of dairy, and we also take calcium supplements like it’s going out of style. So when you put that together, then you think, well that doesn’t really make sense.

“If you know anything about (the) paleo (diet), it’s taking away dairy. And the whole concept of that is this acidbased balance. People in the U.S., we have a highly acidic diet. So any time that you’re eating foods that produce a lot of acid, then what that’s going to do is it’s going to take out all these salts from your bones and try to balance out the pH in

your blood. What happens is if you’re taking out all these minerals and salts from your bones, then that’s going to cause low bone density, which is osteoporosis. I think a lot of the issues with the osteoporosis, osteopenia, hip fractures, is our diet.

What we need to do is get our pH more alkaline, and in order to do that, that’s eating more fruits and vegetables because those foods don’t cause so much of a wreaking of havoc of the acid-based balance in our blood. There are studies that show that people who consume more dairy actually have issues with heart disease and cancer.”

“That is false. Dairy is very important. It has calcium in it and without having dairy, it’s very hard to get enough calcium in our diets. And we wouldn’t have any bones and osteoporosis. I don’t agree with that at all.”

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q u ic k h i t

#4 Eating late at night will cause you to gain more weight.

WHAT FOOD CRAVINGS REALLY ARE While there is no consensus on what causes people to crave certain foods, IMA Healthcare dietitian Lindsay Vettleson has a theory: “I see a food craving as a food addiction.

Because most of the time, when people crave food, it’s usually one of the three: it’s sugar, fat or salt. Or a combination of those. And those three hugely impact how much dopamine you release in your brain. So those are just your feel-good receptors. And there actually have been studies that have shown, when someone craves a food, there’s these areas in the brain that are activated, and these activation areas are the exact same as when someone is addicted to drugs.

So it’s that powerful.

People will say they cannot quit a pop habit, a chocolate habit, chips. There are so many addictive properties that are very strong.

The food craving is linked to those brain receptors and those feel-good factors.”

Lindsay Vettleson leah roethel

​“It does not matter what time of day you eat. It’s more about what and how much you’re eating during the entire day that determines whether you gain, lose or maintain your weight (as well as physical activity). However, many people struggle at night with snacking, and it usually involves carbohydrate-laden foods that are more caloriedense, which can really add

up, especially if it is a daily habit. Rather than making a rule to not eat after a certain time, I tell my clients to plan to have a snack at night.

Something that is nutrientdense, less than 200 calories and contains protein. This may be cheese and crackers, nuts and fruit, peanut butter and a rice cake, etc. (pairing a serving of carbohydrate with protein).”

“No, that one is completely false. So really what it comes down to and matters is your total daily consumption for that 24 hours or however long you’re awake. But that late night is when people tend to graze and have a bunch of unhealthy foods.

“It’s not necessarily, ‘Oh, I can’t eat after seven o’clock.’

It’s just more of, well, what have you had total for the entire day? If you’re getting x amount of calories on top of that, then yeah, that’s going to contribute to weight gain.

So late-night eating, I actually recommend they have a snack before they go to bed because it can actually help their blood sugar.”

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#5 In addition to the calories it adds to a diet, alcohol also slows down your metabolism.

Lindsay Vettleson

“Consuming alcohol doesn’t necessarily slow down your metabolism, but if you take alcohol on an empty stomach, what happens is it actually decreases a hormone in your body called leptin. And what that leptin is, it’s secreted in your GI (gastrointestinal) system, and that will signal your brain that you are full. So if you don’t get the leptin that’s secreted and decreased when you drink alcohol, then you’re going to start being hungry.

“That’s what happens when you start drinking alcohol.

That’s why you get hungry is because it’s decreasing this hormone called leptin.

So if you’re having alcohol, you should be having a little food with it to kind of counteract that. But it’s not necessarily going to affect your metabolism.”

22

Stride • mythbusters

andrea haugen

“I could find no specific research that has been done on this topic. There was one study that looked at glucose metabolism in the brain in heavy drinkers and non-drinkers, but I didn’t find anything on basal metabolic rate.

“Alcohol is processed in the liver, and when we are drinking, the liver will put everything else on hold until

it takes care of the alcohol.

One study did show that moderate drinkers – one drink a day for women and two drinks a day for men – had a lower BMI (body mass index). However, I’m not sure if there were other factors that were considered in this study. I found both sides in articles that I read, saying alcohol increases and decreases metabolism.”

#6 q u ic k h i t

Occasional fasting is healthy.

WHITE, WHEAT OR NEITHER? The word ‘wheat’ on a loaf of bread can be deceiving.

Where whole wheat bread contains the whole part of the kernel or grain, which contains most of the nutritive value, wheat and white bread do not. Bread makers actually take out the bran and germ, sapping the bread of its nutrients, including much of the fiber. A good rule of thumb when picking out bread is to be sure it contains at least three grams of fiber per slice.

Your best bet is to choose bread that says “100 percent whole wheat” on the package.

andrea haugen Lindsay Vettleson “I haven’t seen enough research about that to recommend that for everybody. I’m just thinking of those diets that promote, if you’re really strict with how you eat for five days and then one or two days a week, you don’t care. Are you able to lose weight more quickly? I guess it kind of just depends on the person.

“And personally, when I talk with patients about losing weight, I don’t recommend

fasting. I’m not quite sure how to answer that with any validity. Fasting has been shown to reduce metabolism and so it does depend on how long someone is doing it. But that can actually make it harder to lose weight because we’re not burning calories as efficiently.”

“If you’d have asked me that maybe like three years ago, I’d have said, ‘No, fasting is kind of a joke.’

But I really think that there are some benefits to fasting, as long as it’s not a longterm fasting. It’s more like an intermediate fasting. So it could be very little one day, regular the next day. Or a few days of detox, so to speak.

“It can help with weight loss and it does decrease people’s fasting insulin levels in the morning, which is good because you don’t want a lot of insulin in your body.

But then these studies I’ve been reading say, ‘People are hungry.’ Of course. And it’s like, what’s the point? Does it defeat the purpose? Are they going to end up eating more at the next meal? So I think there are potential health benefits, but it’s not a realistic long-term plan for people who want to lose weight, a significant amount.”

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Included in a YMCA membership, this 32-foot climbing wall is a great, full-body workout that challenges beginners and experts alike.

Instructional classes, as well as open and family climb times, are available.

Schlossman YMCA 4243 19th Ave. S, Fargo

JUST BECAUSE TEMPERATURES ARE DROPPING DOESN’T MEAN YOU HAVE TO PUT YOUR FAVORITE ACTIVITIES ON HOLD. CHECK OUT THIS GUIDE TO STAYING ACTIVE INDOORS IN FARGOMOORHEAD THIS WINTER.

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TENNIS

With four regulation tennis courts and a full-service pro shop, Courts Plus will help you keep your game sharp for when spring rolls around. Various leagues and lessons are available.

Courts Plus Community Fitness 3491 University Dr. S, Fargo 701-237-4805 courtsplus.org/programs/tennis

PHOTOS AND WORDS BY NATE MICKELBERG

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GOLF

Keep your long and your short games sharp on this 3D PGA Tour golf simulator. For $25/ hour, you can play many of the same world-class courses the pros play.

Edge Fitness 3501 8th St. S, Moorhead

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Stride • November 2015

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If cycling is your thing, the cycling studio at Family Wellness has 31 new Keiser bikes with Power Sensor measures. You can even take a virtual tour and try out different scenery as you ride.

Family Wellness Fargo 701-234-2400 2960 Seter Parkway, Fargo familywellnessfargo.com

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BATTING CAGE

One of the only winter baseball options in the metro area, the Metro Rec has two batting cages, as well as an area that can be used for pitching and other drills.

Open 24/7 and can be reserved online. Free of charge for Fargo Babe Ruth members or $40/ hour for non-members.

AQUATICS

With a three-lane lap pool, a spa whirlpool and a water slide, the Family Wellness aquatics area has something for every member of the family. There’s also a steam room and sauna.

Metro Recreation Center 3110 Main Ave, Fargo 701-235-9211 fargobaberuth. hardballsystems.com

Family Wellness Fargo 701-234-2400 2960 Seter Parkway, Fargo familywellnessfargo.com

7

HOT YOGA

What better way to warm up on a cold winter morning than with hot yoga at Family Wellness Yoga? With temperatures ranging from 95-105 degrees, this class will help you stimulate muscles you didn’t even know you had. Not recommended for those under the age of 15, pregnant women or those with fibromyalgia.

Family Wellness Yoga 3140 Bluestem Dr. #107, West Fargo

701-532-2202 familywellnessfargo.com/yoga

27

health

when

strength

is the only option ​By Nate Mickelberg ​Photos by J. Alan Paul Photography & Paul Flessland

28

Stride • November 2015

health

The Diagnosis “Yeah, we have to get this tumor out of you.”

It was a strange way for Kathryn Berg to find out that the mass doctors had recently discovered on her right ovary was cancerous.

There she was, in a hospital waiting room in Sioux Falls, S.D., getting confirmation that the surgery she was scheduled for the next day would be to remove a malignant growth and not something less serious, as she had hoped.

“It actually happened kind of weirdly,” said Berg, 25, who works in HR for the Village Family Service Center in Fargo. “(The doctors) didn’t really say anything. They were like, it could be any number of things. It could be nothing. It could be cancer.

And I was like, ‘Oh, well it’s probably not that.’”

that, at age 24, she would be face-to-face with stage three ovarian cancer.

“It kind of started in December of 2014, when I started feeling really sick,” she said. “I had recently gone through a breakup so I was attributing it to that.

Like the emotional stuff was affecting me physically. And I wasn’t eating well and was trying to make a conscious effort to eat not just ice cream.

“But I was just getting more and more bloated. We took a family vacation to Mexico for Christmas, and my dad was basically whispering to everyone else in our family, wondering if I was pregnant. I was coughing all the time. I felt sick, and I did look pregnant. I just knew, biologically, that I wasn’t.”

growing inside her. It was a tumor. A tumor that she would later find out had been developing for more than a year.

“Basically, the tumor I had gives off the same hormones that a child would,” Berg explained.

“So we did all that, and they scheduled surgery.”

Initially hopeful that laparoscopic, or minimally invasive, surgery was an option, Berg’s surgeon eventually determined it wasn’t. Berg’s right fallopian tube and ovary were removed, along with 16 lymph nodes, and a biopsy was done on her left ovary, just to be sure. Left with a 10-inch scar running the length of her lower abdomen and uncertain of what was next, Berg described an emotional interaction with her dad not long after.

It was the culmination of two of the most surreal weeks of Berg’s life, that started with a family vacation in Mexico and ended with the realization

When the family returned from vacation, Berg’s mom forced her to go to the doctor, where she took a pregnancy test that came back positive. After an ultrasound and a CAT scan, however, doctors discovered it wasn’t a baby

Ovarian Cancer Statistics

*according to the Ovarian Cancer National Alliance

About 20-25% of women diagnosed with ovarian cancer have a hereditary tendency to develop the disease.

The most significant risk factor for ovarian cancer is an inherited genetic mutation in one of two genes: breast cancer gene 1 (BRCA1) or breast cancer gene 2 (BRCA2). These genes are responsible for 10-15% of all ovarian cancers.

“After surgery, I switched to care with another doctor, a medical oncologist who administers chemo,” said Berg, who moved home with her parents for the six weeks following her surgery.

Since these genes are linked to both breast and ovarian cancer, women who have had breast cancer have an increased risk of ovarian cancer.

Kathryn Berg explained that her tattoo is a combination of a healing spell from the Harry Potter series, along with teal stars, teal being the color of ovarian cancer awareness.

Eastern European women and women of Ashkenazi Jewish descent are at a higher risk of carrying BRCA1 and BRCA 2 mutations.

29

health

“They actually called me on the phone. They were like, ‘Your cancer is stage three, so you’re going to do chemo.’ And I was like, ‘Oh, um, okay.’ And we hung up.

It was a nurse I had worked with, and it was very strange.

And I was home alone at that time, and it was just like, ‘Um, that seems really serious, but if it were that serious, I don’t think they would’ve just called me.

They probably would’ve scheduled an appointment.’

“And then my dad actually came home like 10 minutes later, and I was like, ‘I just got off the phone with the doctor, and my cancer is stage three.’ And that’s the only time I’ve ever seen him cry. None of us really (knew what it meant), but I had an appointment with my oncologist later that week and he kind of put us at ease.”

They were put at ease – as much as you can be in that situation – because, at worst, Berg’s cure rate was 80 percent. She said that, while she still found herself having the inevitable ‘why me?’ thoughts, she tried her best to dismiss them, as well

back on the horse

as any notion that she was somehow being heroic by facing the disease.

After finishing chemo and getting word that she was officially cancer-free, Berg knew she wanted to get active again, after spending the last handful of months resting and recovering.

A coach with the YMCA’s Gators swim team, she found out about the Livestrong program at the Y.

“It got frustrating to hear people tell me I’m brave,” Berg said. “And I’m like, I don’t know if I’m being brave. This is what I’ve been handed in my genetic code, and I have a choice to not do anything and die or show up at the hospital. So like what am I supposed to choose?

It’s just like, this is what I’m doing. I don’t really have a choice. And I guess I can see how some people would approach it that way, but it seemed like a no-brainer.

“I don’t want to complain about people being so nice to me, but how many people told me I was brave and how many people said all the same f@#$ing stuff all the time. It was like, ‘How are you feeling?’ And I didn’t want to be like, ‘I have cancer. How do you think I’m feeling? I am bald.

I’ve lost like 30 pounds. My skin is translucent. I have no eyebrows. I can’t eat.’ But nobody knows what else to say.”

“I DON'T KNOW IF I'M BEING BRAVE. THIS IS WHAT I'VE BEEN HANDED IN MY GENETIC CODE, AND I HAVE A CHOICE TO NOT DO ANYTHING AND DIE OR SHOW UP AT THE HOSPITAL.“

Ovarian Cancer Statistics

*according to the Ovarian Cancer National Alliance

All women are at risk of developing ovarian cancer, regardless of age. However, ovarian cancer rates are highest in women aged

Women who have one first-degree relative with ovarian cancer but no known genetic mutation still have an increased risk of developing ovarian cancer. The lifetime risk of a woman who has a first-degree relative with ovarian cancer is five percent (the average woman’s lifetime risk is 1.4 percent).

55-64 years.

Named for the foundation set up by seven-time Tour de France winner Lance Armstrong, the Livestrong program is a 12-week structured class that pairs adult cancer survivors with YMCA health and fitness coaches. Participants receive, free of charge, two personal training sessions a week, a three-month family membership to the Y and other various resources, ranging from diet plans to relaxation techniques to strength training regimens.

For Berg, it’s about forcing herself to get back into a routine.

“Everybody goes for a different reason,” she said. “I go because it’s

While it accounts for only a limited number of cases,

heredity is a strong risk factor for ovarian cancer.

31

health

livestrong survivors

KIARA LARSON, 39, diagnosed with triple negative breast cancer, a high-recurrence type of breast cancer resistant to hormone therapy

VALARIE MOLSTRE, 33, diagnosed with breast cancer while 28 weeks pregnant

KAREN GRINDBERG, 56, underwent 12 weeks of chemotherapy and three weeks of radiation earlier this year for breast cancer

On the emotional benefits of the Livestrong program: “That’s one thing that I do enjoy here, just knowing that the person next to me has been through something very similar that I have. Because otherwise you don’t have that in the other things you do.

You’re just kind of out on your own, and some people feel kind of isolated.”

On what appealed to her about the Livestrong program: “Mostly it was the fact that I could take that time away from my kids as a set time that I could go and work out. It was very hard for me to take time away from my children to focus on myself.”

On the physical benefits of the Livestrong program: “You lose so much of your strength going through treatment. So it’s really been a great, great thing, being able to have a personal trainer who’s working with you and working at getting your strength and energy back.

(Livestrong Director Katelyn Anderson) exposes you to a whole bunch of different types of exercises and classes.”

accountability for me to actually start going to the gym again. I know some people go because they’ve never, ever worked out before. I think it’s just to reintroduce, or introduce, people to exercise and what it’s going to be like now. And what you can do if your flexibility’s been compromised or something like that.”

Katelyn Anderson, 25, who’s been running the program since 2012 and who Berg described as “sunshine embodied,” said the YMCA provides participants some unique opportunities to get active again and maybe even try something new.

“You have the pool and group fitness classes,” Anderson said. “And you have the gym and rock climbing and basketball.

Everyone kind of finds what they love to do. People are less likely to try something new on their own. You have this group that gets to go through, maybe, yoga together, and you don’t feel weird being by yourself.

“They’re like, ‘I’m doing Zumba,’ or, ‘Oh my gosh. I never knew I could use the treadmill, and I love the treadmill.’ And if you’ve never had a gym membership, then you’re not going to have access to all these things that they do. So that’s the

benefit of them coming to the program.”

Berg quickly realized that she was getting something else out of the program, too.

“The first couple days, we had to like stand on one foot and do an assessment and run,” Berg recalled. “And we were doing this balance thing, and this other woman was like, ‘I can’t do this.

Both my feet are completely numb.’ And I was like, ‘Oh my gosh! Me, too!’”

That shared common experience is something Anderson has seen a lot during her time running the Livestrong program.

“The reason the program works so well,” Anderson said, “Is because you’ve got people who may have different cancers but have all gone through the same journey. They all understand the surgeries or the radiation or the fatigue that they may have experienced. They can relate to how it impacted their husband or their wife or their family members. So it’s a really good place to come and talk about their experience.”

more info If you’re interested in participating or would like to help fund Livestrong at the YMCA of Cass and Clay Counties​, please visit their website at ymcacassclay.org/livestrong or contact program director Katelyn Anderson at 701-356-1448 or katelyn.anderson@ymcacassclay.org.

32

Stride • November 2015

If you’re interested in donating to the the Ovarian Cancer Research Fund and learning more about the disease, please visit their website at ocrf.org.

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sports

just keep

swimming a q&a with fmy gators coach erich richardson

34

Stride • November 2015

sports

What’s the difference between the Gators (club swimming) and school swimming?

hey’re a FargoMoorhead sports institution, their uniforms are green and gold, and they’ve been around for decades.

No, not the Bison, the FMY Gators swim team.

With the winter season for club swimming in full swing, we recently sat down with FMY (Fargo-Moorhead YMCA) Gators head coach Erich Richardson to learn a little more about the long-running program, the difference between high school and club swimming, and why swimming participation tends to be volatile.

by nate mickelberg photos by paul flessland

Erich Richardson: “They call (Gators) ‘age-group swimming.’ I don’t think there’s technically a bottom age. You have to be able to get across the pool without drowning. But it’s anywhere from that to age 18 is USA Swimming age group swimming. And then there’s 19 and over, which is called Master’s Swimming. And then high school is just seventh through 12th grade. In North Dakota, you can’t swim high school and club at the same time. In other states, you can.

“So for girl’s high school season right now, which started middle of August and goes until middle of November, they can sign up, but they can’t come and practice for swim meets during those three months.”

Who do the Gators compete against?

ER: “In Fargo-Moorhead-West Fargo, there are four club teams. There’s the Gators in Fargo. Moorhead has the Marlins. Then there’s the Red Dragons that are out of MSUM. And West Fargo has the West Fargo Flyers. A lot of it is where you live, but in reality, you can choose which one (you want to swim for).

“We compete against each other. We have invitationals in town, where we invite a bunch of other teams. Alexandria comes to our meets. We go to Bismarck a bunch of times. Almost all the bigger towns, so Minot, Grand Forks, Bismarck, Mandan, Williston, Fargo, West Fargo, they all have their own club swim teams.”

You’ve been involved with the Gators for 14 years now, 13 as a swimmer and the last year as the head coach. What have been some of the biggest changes you’ve seen in the program?

ER: “Well the YMCA is rebuilding their pool right now. The previous YMCA pool was only four lanes and they were only

six feet wide. And for the littler kids, it works perfect. But you can’t put five or six, six-foot tall high school guys in that lane because they’ll run into each other.

So they’re building a new pool that’s six lanes with seven-foot-wide lanes instead of four lanes that are six feet wide. We used to have just the little kids practice at the YMCA and the older kids practice at North and Davies. Now that the (new) pool is getting built, the goal is to have all of our practices there so we actually have a home location.”

What about the sport of swimming itself? Where is it at now, in terms of participation rates?

ER: “It’s a pretty stagnant sport, in reality.

gators

through the years 35

fyi

sports

Diff’rent Strokes

To the average person, swimming may look uncomplicated. Left arm, right arm, rinse, repeat.

There are, in fact, dozens of techniques and variations, however, each with its own subtleties. We asked a few Gators swimmers what their preferred stroke is and why.

GRAHAM ZOLA, 17, Fargo Davies HS (Fifth-year Gator) “IM (individual medley) or backstroke. Backstroke has always been easier to me than fly and breaststroke. Those are just the two I’m best at.”

BRADY SPIERING, 18, Fargo South HS (Second-year Gator) “Breaststroke. I definitely think it’s because of the fact that I’m a runner more than a swimmer. And breast stroke probably relates to that, and it’s more of a natural movement.”

MICHAEL FOOTITT, 18, Fargo North HS (Fifth-year Gator) “I’m best at freestyle. I think it’s mainly a physical attribute because my legs are able to move really fast compared to most people. And my shoulders are just strong and they pop out so I can finish stronger.”

Though it is starting to grow more and more. They’re making Olympic trials more of a show, which is excellent because it brings more popularity.

They’re doing it in Omaha, Neb., next year. So it’s in the middle of the country, and that’s where they’ve had their biggest attendance. (Participation) waxes and wanes with Olympic years. It gets into the public eye in the Olympic years, so then attendance goes up across the country. And it slowly tapers off. And then it goes up again. Then it goes down.”

In addition to being a niche sport, it seems like swimming is a legacy sport, more so than others. Is there any truth to that?

ER: “It’s a huge family sport. I can’t even tell you how many siblings we have on the team. It’s a sport that not a lot of people walk away from. It’s a huge commitment so some people, eventually it gets too busy for them. But it’s not something you easily walk away from.

“There are a lot of kids who swim just high school and not club. But the kids you see excelling in high school are the ones who also swim club. Because they’re swimming year-round. It’s like running cross-country. If you only run three months out of the year, by the end of the three months, you might be pretty good. But at the beginning of the three months, you’re starting over again.”

What do you think could be done to increase interest in swimming, both locally and on a larger scale?

ER: “I think a lot of people don’t even know it’s an option. I talk to parents who are just having their kid start when the kid is 10. They’re like, ‘We didn’t even know swimming was there.’ They’ve done soccer and golf and baseball and basketball, and they didn’t know swimming was an option. It’s just exposure in general.”

You obviously enjoy working with kids since you do it full-time. What, specifically, do you enjoy about coaching the swimmers?

ER: “It’s better than working with adults.

Kids are willing to do whatever they need to. It’s not that they don’t question anything, but you can get kids to do things easier. Like one of the girls, I started coaching her (in West Fargo) when she was eight, I think (she’s 14 now). She remembers stuff from when I first started coaching her that I don’t remember because it mattered to her.”

37

fyi

Luxury More Than a

MASSAGE NEEDS A REBRAND. You often hear it mentioned in the same breath as cucumber peels, paraffin wraps or even mani-pedis. To those who have spent their career studying the science and art of massage, though, it’s about much more than just stress relief. We recently spent a morning with Lindsey Willey, a licensed massage therapist at Revive massage therapy clinic in South Fargo, to learn more about the benefits of different techniques, as well as some of the lesserknown benefits of massage.

If there’s one thing we took away from the session, it’s that massage is definitely not one-sizefits-all.

By Nate Mickelberg Photos by Paul Flessland

38

Stride • November 2015

Deep Tissue • A sometimes confusing term, as “deep tissue” to one person might not mean the same thing as it does to another (It really depends on pain tolerance).

• Incorporates some elements of stretching, in order to better open up the muscles and get blood moving through them better, which makes muscles easier to work on.

• Effective for increasing range of motion and helps open muscles back up.

• A more targeted technique.

fyi

GENERAL MASSAGE Tips Pt. 1

• ALWAYS communicate with your therapist during a session and let them know if the pressure is too strong or too light.

Also, if an area is more sensitive or off-limits, tell them. They can’t read your mind.

• Every person holds their stress in a different area, and it’s not always easy to tell where yours is. Trust your therapist to find and work on problem areas you didn’t even know existed.

swedish • Signature massage of many spas.

• A lighter touch is often used, as relaxation is typically the goal.

• Combines well with deep tissue technique.

• Often used to work scalene (neck) and upper traps (shoulders), as these are common areas that cause headaches.

• Less about targeting an area and more about broader strokes and working through superficial muscles.

• Often used to warm up muscles for other techniques.

Cranial Sacral

• Be sure to have your therapist work both sides of your body. The body craves balance, and getting a massage is no exception.

• Don’t be selfconscious about things such as hairy legs. Most massage therapists have seen it all and won’t give it a second thought.

• Technique used to adjust fluids in head and spine to make sure everything is flowing together properly.

• Not a chiropractic adjustment but plays off one, in that a chiropractor will help put joints back together, but to get full effect, the surrounding muscles need to be relaxed.

• Helps release compression in head and spine.

• Incorporates scalp massage, which is an oftenignored area of tension in the body.

39

fyi

reflexology

GENERAL MASSAGE Tips Pt. 2

• Involves holding and working different parts of ears, hands and feet - which map the body - to adjust a corresponding part of the body (e.g., arch of foot and spine, big toes and head).

• Where most massage targets muscle issues, reflexology is more about targeting internal issues such as digestive and respiratory.

• Usually takes about an hour to get through all three (ears, hands and feet).

• Typically reflexology is thought of as being just the feet, but hands and ears equally important.

• Be sure to drink plenty of water after getting a massage.

This will help to rehydrate your muscles and flush out toxins that your muscles have released into your body.

• Avoid doing strenuous physical activity after a massage. Allow your muscles time to recover and heal.

• A good rule of thumb is to try to see your therapist at least once a month.

• Don’t be offended if your therapist doesn’t seem overly talkative.

They’re often trying to feel out how chatty you prefer to be during a session. After all, it’s your hour, not theirs.

40

Stride • November 2015

sports

• Common misconception that sports massage is only for athletes.

• Good amount of stretching involved.

• Higher-paced, more to stimulate tissue than relax, though is still relaxing.

• Best to do within 24 hours before or after a sporting event.

• Popular with runners who want help opening up their glutes and hips.

• Also good for athletes who have built-up lactic acid in their legs.

• Incorporates more kneading of the muscles.

fyi

trigger point • Technique is to hold and release tissue.

• Often used to target headache-causing areas.

• Used to induce labor in pregnant women.

• Can target specific areas such as sinuses and cheekbones to relieve pressure and headaches.

• Used on sufferers of temporomandibular disorders (TMD), which cause severe pain and discomfort in the muscles and joints of the jaw.

42

Stride • November 2015

fyi

hot stone • Two different ways to do it: some therapists place stones on muscles to help warm them up and make massaging easier, others use stones to actually work the muscles.

• Allows the therapist to go deeper into muscle than they usually could.

• Stones promote a deeper relaxation than many other massages.

• Expands blood vessels, which promotes better circulation.

prenatal

• Pregnancy-specific massage that focuses on alleviating the pains and stresses that come with carrying a child.

• Often uses side-lying to avoid any kind of pressure on the baby.

• Helps with blood and lymph circulation, which has secondary benefits such as better sleep.

• Chair can be used if client cannot get up on table.

• Typically uses a leg pillow to make woman more comfortable while lying on side.

If you’re interested in booking an appointment with Lindsey or another therapist at Revive, you can get in touch with them through their website, email or phone, all listed below: reviveprofessional massage.com revivepmtc@gmail.com 701-893-3888 3611 Lincoln St, Fargo

43

train

n er o f l er , o w Ali Kel 01, offers a 7 Crossfit new moms. r o f s s cla

MOMMYFIT

G

etting to the gym can be hard enough for those of us who haven’t spent the past nine months carrying another life inside us. After all, the last thing many new moms are thinking about after having a baby is their own physical and mental health. One area CrossFit club is hoping to change that, though, with a class that gets mom and baby back in the gym together.

By Nate Mickelberg | Photos by Paul Flessland

Caring for a baby is hard work. Literally. Think about everything you do in a day, from going up and down stairs to making yourself a sandwich to getting in and out of your car. Now take one of your arms away and attach an extra 15-20 pounds to your hip. Makes you sweat just thinking about it, doesn’t it?

Ali Keller, the owner of CrossFit 701, a CrossFit gym in South Fargo, is helping to prepare area moms for some of the physical rigors of caring for a young child through a new class called MommyFit, a modified CrossFit session that allows expecting and new moms to wear their little one in a carrier

44

Stride • November 2015

and lets the two work out together.

“My inspiration was having my little guy and being able to work out with him,” said Keller, who 13 months ago became a first-time mom herself. “For him to get to see me work out and that it’s important to me.”

The idea for the class was born out of a conversation in a local babywearing Facebook group, when a number of FM-area moms showed an interest in creating a class that would let them get some exercise without having to find a sitter and spend time away from their child.

“A couple of the moms were

train

interested in doing a workout just to get rid of some of the extra baby weight and get moving again,” Keller said.

“The body’s a little different after having a baby. So to be around a bunch of women who are in the same kind of boat really inspired us to do something like this.”

When designing the class, Keller drew inspiration from similar classes she’d seen online but said she really tries to customize it for each mother.

“I let all the women kind of gauge where they’re at,” Keller said, “Because everybody’s birth experience is different and everybody’s baby is a different age. Some of these moms haven’t really worked out before doing (CrossFit). So I give them different modification options every time.

“I demonstrate wearing my little guy, what some of the modifications should look like and if they need to scale down or just go body weight,

1

(that’s okay). I’m always there coaching them and helping them out, too. We always practice good form and make sure that mom and baby are safe the whole time.”

A MommyFit session consists mainly of a series of arm, leg and core exercises that aim to develop and strengthen muscles that are lost during pregnancy and that are practical for the everyday life of a new mom. Even though the workout itself usually only lasts 30-45 minutes, Keller said she intentionally blocks off an hour timeframe to give all the moms a chance to chat and the babies a chance to play and socialize.

“A lot of the moms we have here are first-or second-time moms,” said Keller, whose class enrollment currently sits at about 10. “To get out of the house is tough, right away, and so to get around other moms and other kids and be able to talk about things like babies sleeping, babies being sick, nursing.

2

cammie dickherber enjoys the class with her five-monthold son.

That kind of stuff has really helped moms kind of touch base with face-to-face conversations.

“So it’s very therapeutic for a lot of moms because that kind of change, your role in your life from being a working wife or doing that kind of stuff and now all of a sudden you’ve got this human who’s completely dependent on you. It’s tough to get your head wrapped around that sometimes. So to get those other moms and those other babies around is nice.”

One of the founding MommyFitters, Cami Dickherber, 27, just had her first child about five months ago and said that, in addition to the positive physical changes she’s seen in her arms, legs and back, the class provides a weekly reassurance that she’s doing alright at the mom thing.

“We’re all moms and we’re all

supporting each other in that same goal,” said Dickherber, “And it’s nice to have it here because, since we are all moms, if we have to stop in the middle of the workout, you feel comfortable doing that.”

Dickherber said it’s also a great social experience for her son.

“He loves it,” she said, smiling.

“He likes seeing all the other babies and just laughs and kicks the whole time, which is nice. Because if he didn’t like it, I don’t think I could do it.”

MORE INFO • Meets once a week on Tuesdays @ 9 a.m., though moms are encouraged to get there when they can • Class typically lasts about an hour • Facebook: MommyFitFargo • Email: crossfit701@gmail. com • Address: CrossFit 701, 3309 Fiechtner Dr. S. #3, Fargo

3 <<< ​CROSSFIT 701 OWNER ALI KELLER DEMONSTRATES A BASIC BOX STEP USED IN HER MOMMYFIT CLASS.

45

train

TRAIN ASK THE TRAINER

SMARTER,

NOT HARDER WITH STEVE TANGEN

T

he days of the multi-sport athlete are quickly becoming a thing of the past, as kids are specializing in one sport and beginning serious training at an earlier and earlier age.

We spoke with Steve Tangen, who trains local youth athletes, about his approach to training kids and teens and some of the drawbacks of going too hard, too often.

Steve Tangen is a Certified Strength and Conditioning Specialist (CSCS) and the exercise shop manager at Scheels. He specializes in training young athletes, using sport-specific training programs and methods.

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Stride â&#x20AC;˘ November 2015

By Nate Mickelberg | Photos by Paul Flessland

train

Qto begin weight training?

What is an appropriate age for a young athlete

Aall young athletes mature at different times. The

“This is a very development-specific question as

best rule of thumb is to wait until after adolescence to begin a regimented weight program. Even then, the weights should be relatively light, and your goal should not be to gain size but for the athlete to understand the motion, as well as adapt to feeling tension and strain on their joints, tendons and muscles. Too heavy, too soon, and with improper form, can damage bones and cause other injuries.

Usually, the age to introduce weight programs falls in between 11 to 13 for young girls and 12 to 14 for young boys. However, if they show interest in weight training prior to these ages, there are plenty of body weight exercises for them to master, such as push-ups, sit-ups, wall sits and lunges to more functional movements like ladder drills, plyometrics and jump rope. Also, remember to keep the movement fun and simple, nothing too complex until basic movements are mastered.”

Qathlete beginning weight training before they What are some adverse effects of a young

are physically ready? Is there any truth to the idea that growth plates can be stunted due to weight training too young?

Aathletes can damage their growth plates due “Yes, there is truth to the idea that young

to weight training too young. It is mostly linked to lifting too much weight and with improper form. It may be they are trying lifts or exercises that are popular or above their skill level as well.

I encourage young athletes to master any motion simply with body weight, such as a push-up before they can bench press, and then move into a weight they can lift 12 to 15 repetitions of with proper form.

“The point of this is to stress the nervous system first into memorizing the motion so it will have all the memory of that motion, as well as good stabilization of that joint when the athlete does decide to increase weight or introduce a secondary similar motion. Another side effect of beginning too young is overtraining because they think more is better. I’ve had many athletes tell me that if they rest, they will lose what they’ve gained.

This is obviously untrue and can lead to other, more serious symptoms of overtraining. Watch for the athlete complaining of being tired, muscles not feeling rested, lack of motivation and sleep, as well as an increase in injury. All this is centered on the body needing recovery and should be corrected as soon as possible.”

Qathletes differently?

How do you approach training male and female

Adifferences I’ve noticed in behaviors of coaching “From my experience, there are significant

young male and female athletes. The obvious being how they process and apply the coaching.

Girls tend to have a little more attention to detail and will try to execute the drill with more precision.

Pay mind to their feelings and how they handle and interpret feedback since they can tend to be more emotional, as well as get down on themselves for not executing the drill correctly.

Because of this, I may not be able to push them as hard right away or may have to give them more positive feedback as things get harder. That way, they know they are doing well even though training is getting harder. Boys approach drills with a more competitive attitude and nature. So it’s a little easier asking them to perform at a high intensity level right from the beginning. Because you can push them harder early on in the training, they’ll respond better to more explosive drills and ones with physical contact. With boys, I may have to focus more on the technical side of the exercises just to fine-tune the exercise.

“Lastly, coaching all age groups also has a lot to do with previous coaching they’ve had leading up to your program. All individuals are a product of what environment they have been exposed to and learned from. So there are girls who train more like boys and vice versa. It’s in working individually with each athlete that lets you know what coaching style best suits them. You certainly can’t coach each age, gender or ability the same. Once you understand them as an individual, you can learn how to coax them into the behavior and outcome you desire.”

Qdiffer from their offseason regimen?

How should an athlete’s in-season training

Aseasons: in-season, postseason, offseason and “An athlete’s year is broken down into four

preseason. Each season has specific tasks and responsibilities if an athlete is to maintain their level of fitness and gain a competitive advantage.

Since we are close to basketball and hockey, I will use them as examples.

“Considering the athlete is in-season and practices have started, all training has diminished and they are focused on their sport, both the technical and tactical aspects of it. The physicality of playing the sport at a competitive level will have a greater toll on their bodies, so weight training once per week is optional and should be at a maintenance level. Recovery from games and practice are of primary importance so nutrition is key and keeping the body hydrated, supplied with good protein sources for muscle recovery and getting plenty of rest to aid in muscle repair.

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train “Postseason training involves an absence of a sport and the athlete recovering from injuries sustained during the season, as well as letting the body heal from the stress of playing nonstop. If there was any injury during the season, it may require physical therapy or even surgery in some cases, thus taking more of the postseason for full recovery. Any weight training should be focused on building up base strength and to address identified weak areas they want to work on before the next season approaches.

Examples would be lifting up to four days a week and informal cardio two to three days a week.

“Next is the offseason. This would be about five to six months before their season starts. Now the focus shifts to gaining an advantage physically.

This is the time to work the body into shape, whether it is gaining weight and mass to better handle physical contact or trying to lean out and weigh less for the upcoming season so you can get faster. Weight training takes center stage and lifting is very structured and involves many multijoint power lifts that are functional to the sport being played. Running is still important and can become sport-specific in doing ladder and cone drills, as well as mixing in some sprints. Practicing throwing, shooting or hitting, depending on the sport, are encouraged to refine skills at this point, too.

“Lastly, the preseason. This involves a tapering of heavy weight training and transitions to focusing on sportspecific conditioning. Sport-specific running and footwork drills become of utmost importance and should be one done up to three times a week with a structured, progressive lifting program. Sprinting with high-end speed and quickness drills replaces cardio, and the lifting is intended to build power, as well as endurance. The progression must include higher reps, from eight to 10, and taper to reps of three to five by the end. This way, the body has built up muscular endurance but still has power for single, explosive actions when needed. Workouts in the preseason can last up to two or more hours, so plan the weeks accordingly and find time to practice with the puck or ball you play with

so you have control once the season arrives. The goal is for the athlete to be in the best shape possible before practice starts so as they head into the season, they’re already acclimated to running hard but are also a bigger and stronger individual from training.”

HOW TO STABILITY BALL HAMSTRING CURL

Qoverlooked part of a young athlete’s Do you think stretching is an

exercise and practice regimen?

Aoverlooked aspect of training that “Stretching is definitely an

usually gets pushed to the wayside and is only done if told to or squeezed in at the end of a workout or practice.

Stretching is important for recovery, relaxation and repair of muscle tissue after games and practices. It also promotes muscle growth and allows greater range of motion, thus helping prevent injury. There are many ways to facilitate stretching now, and with the portability of devices, stretching should find its way back into an athlete’s normal routine. The more popular choices now are foam rollers or small massage sticks with rollers on them. By rolling the stick or foam roll on your body, you activate the muscle and promote blood flow to the area, as well as turn the muscle on neurologically so it’s ready to perform. You can also work on knots and trouble areas more precisely, as well as reach deeper muscle tissue by applying more pressure.

“It should be noted that long-held, slow stretches can actually turn off a muscle neurologically and “put it to sleep.” So performing these types of stretches prior to competition or practice may not be the best choice, as the muscle may not react as fast as needed. Rather, have the athlete perform 20-30 stick rolls on their quads, hamstrings and calves, and then go through some basic ladder drills, jumping jacks, skips, bounds and lunges. This is called an activedynamic warm-up and will turn on their nervous system and have them ready to move athletically when needed. Long-held stretches should be done after activity to help aid in recovery of the damaged muscle.

Stretching, in general, should be a normal practice in any athlete’s daily routine.”

1 the ground, put

While lying flat on

one or two feet on top of stability ball and raise hips up off the ground.

2pulling ball toward Perform drill by

your body with heels.

Keep hips elevated throughout the whole exercise.

320 with each leg or

Try to complete up to

30 with both.

48

Stride • November 2015

Wedding FOR A

FARGO

as original as 201 5th St N, Fargo | tel. 701.232.7363

YOU jfredette@radissonfargo.com

nutrition

Food for All

By Nate Mickelberg Photos courtesy of Barbacoa

One of Fargo’s hottest new restaurants, Barbacoa, will not only be offering some of the most unique cuisine in town but will cater to a number of different food allergies as well.

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Stride • November 2015

an Berry loves living in Fargo, but there are two things he says he misses about his home state of Nevada: “Mountains and really good Southwest food. I figured, I can do something about the food.”

I

wasn’t until he was personally exposed to the challenges that come with living with dietary restrictions that he realized the lack of restaurant options for some people.

Berry is a managing partner and the executive chef at Barbacoa, a new Mexican barbecue restaurant in Fargo that opened in October. He said he’s always wanted to open a Southwest restaurant since he first got interested in food because that’s what he grew up eating and learning to cook. Lately, though, he said it’s about more than just a preferred type of food for him.

“I had an insider’s perspective from my wife struggling,” said Berry, who had to relearn how to cook to accommodate his wife’s more limited diet. “She and I don’t really get to go out to eat very often because even if they say something can be gluten-free, a lot of times the people in the back either don’t get the message relayed right or maybe one of the guys just doesn’t care and puts bread over the top of her meal or sprinkles flour over it.”

His wife was diagnosed with Crohn’s disease — ­­ an autoimmune disorder that attacks your gastrointestinal (GI) tract and that is exacerbated by common ingredients such as gluten — a little more than a year ago, and he said it

So he had an idea. About 14 months ago, he went to his bosses at the Boiler Room, where he was working at the time, and pitched the idea for an authentic Southwest restaurant. It was a kind of food that was all but non-

nutrition

>>

existent in the area and also one that was much more friendly to the eating habits of those who need to avoid dairy and gluten, among others.

“When I was writing the menu,” Berry said, “I realized I’m cooking like I normally do. The food just kind of lends itself to being gluten-free. You can have a taco with a corn tortilla that contains no gluten. We’ve got our menu set up so that ‘GF’ notates that it’s already gluten-free, and then we have ‘CGF,’ which means that it can be gluten-free.”

WHAT IS A MEXICAN BBQ, EXACTLY? Barbacoa Executive Chef Ian Berry said the restaurant considers itself a fusion restaurant, drawing on a number of different influences, ranging from southwestern-style food to Kansas City BBQ to Central American cuisine.

Menu items will range from bourbon chicken and ribs to hot wings to chimichangas. Berry said the restaurant’s price point will be middle-of-the-road, with the most expensive menu item coming in at around $20.

A lot of items on the menu are naturally gluten- and dairy-free, such as the wide array of smoked and barbecued meats and Barbacoa nachos, and others, such as the burgers, sandwiches and flatbreads, can be ordered on glutenfree bread and made without cheese or other dairy products.

Barbacoa will also be making almost all of their offerings from scratch and sourcing a lot of their ingredients from other local establishments.

“I’ve actually partnered with the local gluten-free bakery, Mehl’s, and they’re doing some custom things for me,” said Berry, whose goal is to partner with as many local businesses as possible. “I’m getting all my gluten-free buns from them. They’re doing custom hoagies – they didn’t do that until I asked. They’re doing square flatbreads for me.”

When asked why he thinks more restaurants don’t cater more to

particular food allergies the way he’s planning to – even as the demand continues to grow - Berry said he thinks it’s both cultural and a lack of awareness and understanding.

“I think it’s easier (not to),” he said. “I’m not trying to call anybody out here by any means, but as human nature goes, it’s kind of, if something’s going to be hard or more difficult or more steps, you’re just kind of like, ‘Not today.’ So I think it’s just been easier for people to not seek those resources.

“And a lot of it is lack of knowledge, too.

For me, the learning curve was severe when my wife was told that she had to restrict her diet. I come from a culinary background that uses butter, milk and bread. So I had to relearn how to do it.

So I just think that maybe the education is lacking and that’s what makes it feel more difficult for chefs is they just haven’t had enough of a background.”

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Take a dance on Me ​ here are a lot of T reasons people give up on a workout: it’s not any fun, it gets stale or maybe it’s just not social enough, to name a few.

For this month’s Workout of the Month, we wanted to try something that would appeal to those of us who require a little more flavor and variety from our exercise routine. So we went ballroom dancing at Bonnie Haney School of Dance and worked up quite a sweat in the process.

By Nate Mickelberg Photos by Danielle Wente

52

Stride • November 2015

W

hen it comes to dancing, it’s fair to say I have two left feet. I like to think it’s not completely my fault, though, being from a generation whose preferred form of dance - grinding requires little coordination and more closely resembles two people running into each other than dancing.

So as I struggled to execute some of the most basic of moves at our private session, it didn’t come as much of a surprise.

Ballroom dances - we focused on the waltz and

swing - are progressive in nature. Before you and your partner are able to start putting your moves to music, it’s essential that you start with the most basic of basics.

Here, my partner and I perform a basic swing dance movement with a spin.

Waltz

The waltz is an Austrian folk dance that, when done correctly, is smooth and flowing in nature and emphasizes a more formal technique and posture.

train

After learning the proper positioning for our arms, hands and feet, my partner and I moved into a basic box step. It’s named for the shape you and your partner’s feet make as you move in a square.

As we learned to perform the three-step triangular movement that comprises one-half of the box step, it was like re-learning how to walk and move my body. It looked like such a simple motion and I knew what I was supposed t​ o be doing, but I couldn’t get my body to cooperate.

One of the most difficult parts of the waltz was learning to separate my upper half from my lower half. Your upper half is supposed to remain quiet and steady, while your lower half stays active and dynamic. I found that every time I consciously thought about one half, the other would get out of whack.

Additionally, each step

requires a full shifting of your body weight - both side to side and front to back - and so it’s pretty much impossible for you and your partner to cover up a misstep.

Once we felt comfortable doing the box step standing in one place, our instructor challenged us to begin moving around a small area of the studio. And that’s when things got more difficult. You and your partner are not only focused on continuing to execute the proper steps, but now you’re having to perform them at different angles than you’re used to, as you continually make 45-degree turns.

Swing

After about a half hour of our instructor patiently drilling the basics of the waltz into us, he had us switch gears and got us started swing dancing. Swing is a type of dance that developed in the early to mid-twentieth century, alongside the

in the same direction, swing required us to constantly be moving our body weight away from each other. It was difficult, at first, to be holding on to someone spinning away from you as you’re supposed to be rocking another way.

swing style of jazz music, with a number of variations, including the Jitterbug and Lindy Hop. It’s a little less rigid than the waltz, and for whatever reason, my partner and I found it less difficult.

The swing dance basic we focused on was a side step followed by a backward rock step, and once we had that down, we began incorporating a spin and other movements off that basic movement. I felt I had to think less about what I was doing with swing, and it was a much more natural movement for both myself and my partner.

It wasn’t without challenges, though. Where with the waltz, my partner and I were always moving in unison and

I had two takeaways at the end of our session.

The first was what a great workout dancing is. After the 45-minute session, my partner and I had both broken a serious sweat and could feel it all throughout our leg muscles and lungs.

The second was how much fun it was. Learning a new step and building off previous ones is nothing short of addicting, and it’s a rush when you and your partner nail a complicated sequence.

If you're interested in group or private dance lessons at Bonnie Haney School of Dance: bonniehaneydance.com 701-232-9900 3051 25th St. S, Suite S, Fargo

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i hate hummus. practical advice for a runner’s diet

Y

OU’VE DECIDED. THIS TIME IT’S GOING TO STICK. YOU’VE READ THE ARTICLES, LISTENED TO THE BUZZ AND IMAGINED HOW “REAL” RUNNERS MUST EAT. SO YOU HEAD TO THE GROCERY STORE, RESOLVE INTACT. YOU FLY PAST ALL THE USUAL FOOD AISLES AND HEAD RIGHT TO THE HEALTHY FOOD SECTION. Wheat germ.

Flax seed.

Nuts you didn’t know existed.

Tofu.

Chips made from dried spinach.

By Sally Loeffler | Headshot by Paul Flessland

And it’s about time you forced yourself to enjoy hummus like everyone else. You’re going to get fit! Watch out, Heidi Klum, this time YOU MEAN IT! I’ve been this person dozens of times in my life, and here’s how it usually ends. I get home and unpack the totally new health nut diet. Exhausted from reading labels, I decide to put a frozen pizza in the oven. I’ll start tomorrow.

Which turns into next week. And soon, the wheat germ is in the

trash, and I’m contemplating if flax seed is okay to feed to birds (yes, it is, for the record). A few hundred dollars later, I’m no healthier. Just hungrier. And broke.

Disclaimer: I am not a dietitian, but I do run and eat food. So if you’re a health nut who believes in the magic of kale and flax seed, that’s great. But it isn’t me. I just can’t do it. I’m a regular Midwestraised runner girl who likes food.

Food I can pronounce. Food I look forward to eating. I’m sorry, but I just am not going to like hummus. I’ve tried.

People think that to be a runner, you have to eat different, or at the very least, less. I think it’s time to dispel some of the myths of a “runner’s diet.”

So I sat down with the fittest runner I know, Maddie Van Beek.

She happens to work at Beyond Running and is currently training like a beast. A standout NDSU cross country and track athlete, she continues to train postcollegiately. In fact, Maddie just took 10th place at the US 10-Mile Championship in the Twin Cities.

So basically, she’s an awesome runner. I’m just a regular plodderalonger, but despite these obvious differences in talent and

Sally Loeffler is the owner of Beyond Running.

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abilities, we both like to eat. And, it turns out, we both like many of the same foods. So Maddie and I talked about what works, as well as what doesn’t, when it comes to running and fuel. Some answers may surprise you.

FOOD IS FUEL. Seems simple enough. But this is where I see many runners mess up. Under-eating to lose weight. Over-eating to replace an over-estimated number of calories burned. You wouldn’t expect to make it to Vegas on a half-tank of gas. Nor would you stand at the gas pump while gas overflows from your tank. It’s not complicated. It just requires paying attention.

1

DON’T WAIT TO REPLACE WHAT YOU’VE LOST. You go for a long run. You decide to shower up and then take a nap before heading out with friends for a well-deserved lunch and a few beers. And soon enough, you’ve had more than a few beers and pretty much dominated the appetizer menu. Here’s the truth: the longer you wait to replace lost calories, the more likely you will be to binge on sweets and fatty foods. Why? Your body is 2

saying, “HELL-OOOO! Remember me?! My tank is empty, and I need energy NOW!” And what’s the quickest way to get that energy back when you’ve depleted it so?

Yep, sugars and fats. You end up craving them when you let your hunger get out of control.

NEVER FEEL HUNGRY. I asked Maddie if she ever feels hungry. She didn’t hesitate, “Nope!” Maddie said she always has food with her, stuff she likes, so she can stay on top of fueling for her next workout. She also never skips a meal. I can attest. Maddie eats more frequently than anyone I know, though you’d never guess it.

3

KEEP IT SIMPLE. As you may have guessed, I have given up on trying to force myself to like foods that just don’t appeal to me. Don’t get me wrong.

I love to try new and different food, especially when I travel. But day-to-day, Maddie and I both like pretty basic food: peanut butter, eggs, meat and cheese sandwiches and non-exotic fruits and veggies such as apples and beans. Gone are the days when I feel guilty because my lunch wasn’t quinoa salad on a bed of kale with a spinach smoothie. I’ll take a ham sandwich and an apple please.

4

GET EXCITED ABOUT YOUR GROCERY CART. I can honestly say that those trips to the grocery store where I swore off all my typical foods in favor of the health food aisle are the times when I’m least excited about food.

If your cart contents seem like a chore and not a feast, you might want to rethink things. I’m not saying fill it with junk (cause that’s not good either), but like Maddie told me, “I eat things I enjoy.”

Sometimes that’s grilled chicken with asparagus and sometimes it’s a glass of wine and a piece of chocolate cake. Balance and variety: the spices of a runner’s life.

5

ASHLEYSORNSIN Health, Fitness & Wellness Coach • Online Nutrition Plans • Online Fitness Plans • Online Wellness Coaching • Personal Training • Group Fitness Instructor The Fit Life

It’s a Lifestyle.

Contact Ashley:

ashleysornsin@gmail.com

facebook.com/ashleysornsinhealthfitnesscoach

fyi

IT’S OKAY TO CHEAT

By Tyler Andrew Photo by J. Alan Paul Photography

(Sometimes)

4 Tips

for Balancing a Social Life with Fitness Goals

A

re you doing absolutely everything you can to achieve your physical best? Are you “eating clean” every day, training twice a day, never taking a day off and making “gains” every workout? This might be the perception some of us get from pictures we see, stories we read and people we follow on social media.

Living a healthy lifestyle doesn’t only mean doing everything we can to achieve our physical goals. There are other dimensions of wellness that will contribute to our health, and finding the right balance requires hard work and dedication.

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Stride • November 2015

•Choose active entertainment, such as frisbee golf, ice skating, mini golf, trampolining, bowling, pool or darts.

If you’re an athlete or competitor training for a specific event, there may be times when sacrifices are made to shave a few hundredths of a second off a 40-yard dash or bring a five percent body fat composition down to three.

These are two examples where going out for a burger and a beer on a Saturday night might not help that individual achieve their goal. Keep in mind that this is typically for a period of several weeks and not all the time.

For the rest of us who are trying to slim down, tone up, build muscle or increase strength, we can still focus on those goals while being

active in other aspects of life. The key is to implement something a little different on a regular basis that will serve as a reward for sticking to your nutrition plan and give you a break from training hard throughout the week. Such opportunities include: going out to eat, having a drink or two, eating a few “reward” meals over the weekend, having a higher-calorie day, sleeping in or enjoying some wings during the football game.

The more you plan, the more success you’ll have. The key is to be aware of how you feel and respond to the choices you make. Use your experiences in determining what works best for you.

•If you decide to dine out and wish to keep your daily caloric intake within reason, have a few small snacks throughout the day instead of your typical meals.

•Alcohol is fine, but don’t go overboard.

Consume it with or after a meal. Drink a few glasses of water throughout the night, as well as right before bed.

•Rest, relax and enjoy your reward.

Getting back to the grind will come soon enough.

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Stride • November 2015

here’s maybe no activity you associate less with the upper Midwest than rock climbing.

With some of the biggest rocks in Fargo-Moorhead in people’s front yards, the options are limited for the sport’s enthusiasts. One place climbers can get their fix, though, is the climbing wall at the Schlossman YMCA in South Fargo. We talked to one of the instructors at the wall, Kaylee Litch, about exactly what it takes to scale a

T

Climber

Anatomy of a

There are few sports where you don’t actively use your core, but it’s especially important in climbing.

Because of the need to constantly stabilize your body against the rock, those core muscles are constantly

CORE

A beginner’s mistake in rock climbing, according to Litch, is a tendency to overuse their arms. You should be using your arms to hold yourself to the wall, not to pull your body weight up.

ARMS

train

HANDS

By Nate Mickelberg | Photos by Paul Flessland

The legs pull most of the weight (literally) in rock climbing. Your legs and butt are where your biggest muscles are and should therefore be the most-used to propel yourself upward and laterally. In climbing, your legs supply the power while your arms, hands and feet are for precision.

LEGS

Your hands have the most direct contact with the rock while climbing. They help you to grip and guide yourself as you make your way up. Litch said that while new climbers will experience some soreness at first, it doesn’t take long before the hand muscles strengthen and thick calluses form.

(fake) mountain.

A rock climber’s feet are there to give you a base. According to Litch, climbing shoes are made to allow you to put your foot in a position where you can get your toe on a hold (a fake rock) and it’s not going to go anywhere.

FEET

at work.

train

59

train

The rnsin

with Ashley So

going hardcore The Holidays are fast approaching, and your busy schedule is now overbooked.

It's a good thing you have made the choice to live 'The Fit Life,' which means your fitness, training and nutrition won't be compromised. Continually making the decision to choose a healthy and fit lifestyle isn't always easy, but it IS worth it. At Metroflex Gym, we have taken out the guesswork and added in some fun and a whole lot of sweat to give you an easier way to your new lifestyle. Myself, along with our group of trainers, have come up with a HARDCORE30 group training class to give you a full-body workout in 30 minutes. The workouts are boot-camp style circuit training classes for all levels of fitness. We will get you out of your comfort zone, no matter your fitness level â&#x20AC;&#x201C; whether you're a beginner or advanced athlete. HARDCORE30 is sure to get you in and out with a full-body workout that will fit even the busiest schedules. The high energy of the 'personable trainers' is contagious. You will be inspired, motivated and encouraged, and yes, you will be back for more!

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

By Ashley Sornsin Photos by Paul Flessland

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the workout

IF YOU WANT TO DO THIS ON YOUR OWN: 1. Complete as many reps of the exercise listed for 30 seconds.

2. Recover for 30 seconds.

3. Move to the next exercise and repeat the 30 seconds of work with 30 seconds of recovery each time.

4. Since I only show five examples below, you'll want to complete six rounds to reach 30 minutes.

EXERCISE BREAKDOWN

EXERCISE BREAKDOWN

trx rows

wall ball tosqsuat) (with s

Using a medicine ball, squat down with ball in front of body and, using power from legs as well as upper body, toss the ball to the upper platform on the Motion Cage. Catch ball and squat, repeating moves.

1

2 3

2 1 Using TRX straps connected to the Motion Cage, position body at a 45-degree angle under straps, with arms coming out to sides while pulling body up. Arms will bend at elbows, staying at chest level while focusing on squeezing back (imagine pinching a pencil between your shoulder blades).

Interested in individual, personalized nutrition and workout plans? Email ashleysornsin@gmail.com.

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Stride â&#x20AC;˘ November 2015

@ashleysornsin

ashleysornsinhealthfitnesscoach

train 1

EXERCISE BREAKDOWN

EXERCISE BREAKDOWN

speed skaters Keeping legs loaded and body close to the ground, right foot will kick back behind body, while right hand reaches for left foot planted on ground. Then, like a speed skater, you will switch to the other side. This is a quick movement, so get momentum and keep going.

2

Heavy Bag Hits 1

Using the boxing gloves, you'll be hitting the heavy bag, alternating arms. Hit as quickly as you can, keeping the core tight. Hit the bag, rotating your body towards the bag, bringing your shoulder slightly in front of the body.

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EXERCISE BREAKDOWN

Incline Push-Ups Body will be at a 45degree angle, arms will stay close to body, with a focus on the triceps.

Lower body into a straight line between the handles, keeping arms close to body, then push up and straighten arms.

1

These are just five examples of exercises that are done in one of our HARDCORE30 classes.

We strive to give you a good variety of exercises so we switch it up and do a lot of Tabata, or timed, intervals.

Follow Metroflex Gym â&#x20AC;&#x201C; Fargo on Facebook Search: Metroflexfargo.

Join the HARDCORE30 event on Facebook for details on class times.

Contact me for details on classes at ashleysornsin@ metroflexfargo.com

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