COMPLIMENTARY
SEPTEMBER 2015
fight the cold
A local school nurse’s tips on avoiding the common cold.
anatomy of a bison
Deconstructing the build of NDSU running back Chase Morlock.
W OMAN what’s in your cart?
Grocery shopping with a registered dietitian.
UP!
Read about empowering women and staying fit with Mariah Prussia on page 16.
editor
auf meet the editor
wiedersehen had to use my German degree in my career somehow. The common expression for “so long” will have to do as a headline, I suppose. As you may have guessed, this month marks my last as the editor of Stride, and what a wonderful issue to end my time at the helm on.
You Go Girls The idea for this issue came to me early on in the year when I started noticing how many inspirational women I was meeting at interviews. Krystle Kvidt with Haute Yogis, Sally Loeffler from Beyond Running, Karla Solum of EHP CrossFit, our resident workout expert, Ashley Sornsin, and many, many more. Talking with all these individuals, learning about their fitness journeys and seeing them impact other women with their training and businesses made one thing clear: we needed to devote a magazine to the celebration of women in Fargo’s fitness industry.
Stride Favorites Since I am leaving before I get the chance to compile a “Best Of” issue, I’m going to sneak in my top five favorite articles from my time as the editor of Stride. I hope you’ve enjoyed reading our magazine as much as I have enjoyed writing and editing it. In no particular order, here they are: New Ways to Get in Shape in the New Year January I got to go around to area gyms to try out different exercises and then write about them. What’s not to love? Spelling Out F-A-R-G-O M-A-R-A-T-H-O-N April It was a ton of work compiling our April preview of the annual Fargo Marathon, but it was more than worth it in the end.
Feel free to reach out with any story ideas you may have.
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Three Limbs, CrossFit and a Message August I had the opportunity to meet and talk with leg amputee Nathan Coverstone about his dedication to CrossFit. I also got to see him do an inverted hang. It was pretty cool. Surviving the END June ENDracing is a local adventure racing group. Manager Joel Larson shared the low down on these extreme events.
Drinking at the Gym April I love coffee. When I learned that this delicious beverage can benefit a workout, I was ecstatic. I could go on, but I’ll stop there to save you from a rambling walk down memory lane. Stay fit, Fargo.
Aubrey Schield
andrew@spotlightmediafargo.com
@fargoandrew
september contents 14 Woman Up!
Our feature story this month highlights the feminine side of fitness in Fargo-Moorhead.
COVER STORY
35 See Spot Run
Exercising with your pet is a great way to keep yourself and your best friend healthy.
38 Back to School Sniffles
A local school nurse shares some common myths about the common cold, as well as easy ways to avoid the tissue box.
48 Hanging with Total Woman
Our editor tries pole fitness on for size at Total Woman in this month's workout.
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54 Anatomy of a Bison
NDSU running back Chase Morlock shares what it takes to perform on the turf.
Also in this issue 11 Recipe of the Month 12 Grocery Shopping Debunked 42 Get Geared Up for Fall 45 Fall Race Guide 52 Find the Perfect Sports Bra 57 Maintaining Summer Abs 58 Ask the Trainer 61 The Fit Life With Ashley Sornsin
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meet the TEAM
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Stride is published 12 times a year and is free. Copies are available at more than 1,000 Fargo-Moorhead locations and digitally at fargomonthly.com.
SEPTEMBER 2015 Publisher Mike Dragosavich
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General Manager Brent Tehven
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Stride • September 2015
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nutrition
healthy
tailgating grub Photo and text by Lindsay Vettleson | Portrait submitted
A
s an NDSU alum, I look forward to the football season and cheering on the Bison. One thing that Bison fans have a love for is tailgating. It is an event that any age can enjoy: chatting with friends and family, listening to music, throwing around a football and, of course, eating food. The average calorie intake during a single tailgating event is around 1,200 calories. Obviously this can cause some major issues with your waistline. Finding a recipe that’s healthy but still tastes great and is convenient to eat during tailgating does not have to be impossible.
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.
Choosing foods with protein helps increase satiety, or the feeling of fullness, whereas foods laden with carbs (chips, desserts, crackers, pretzels) set you up for wanting more carbs and in turn eating more food. This recipe contains chicken breast and cheese, which are both good sources of protein. Plus, these cups are perfectly portioncontrolled to help keep your caloric consumption in check. To all those NDSU fans in the community, enjoy the season and make tailgating a healthier experience. Go Bison!
try it Hawaiian BBQ Cups Ingredients 1⅔ c. cooked boneless, skinless chicken breast, shredded ½ c. chopped pineapple 4 tbsp. low carb barbecue sauce 18 wonton wrappers 4 oz. reduced fat shredded cheddar cheese Instructions Preheat oven to 375 degrees. Spray muffin tin with non-stick cooking spray. In bowl, combine chicken, pineapple and barbecue sauce. Mix thoroughly. Place a wonton wrapper in the bottom of each muffin tin cup. Use about half of the mixture, spooned evenly into wonton wrappers. Sprinkle two ounces of cheddar cheese evenly over the top of the cups. Press another wonton wrapper on top and repeat layers of chicken mixture and shredded cheese. Bake 15-18 minutes until golden brown. Nutrition facts Per 1 cup (recipe makes 9 cups) 127 calories 11 grams of carbohydrates 9 grams of protein
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nutrition
for Smart Shopping At some point in his or her life, everyone has gone into the grocery store filled with good intentions — the shopping list containing an abundance of fruits and veggies, chicken, nuts, whole wheat breads in tow — only to leave the store an hour later with a cart full of processed convenience foods. Why is it so difficult to shop smart? The average grocery store is chock full of healthy products that do wonders for your body and mind, while still being tasty and oftentimes inexpensive. We shadowed Leah Roethel, RD, a local dietitian, on a recent grocery trip to Hornbacher’s to unlock some of the secrets of a successful trip to the store. Roethel, who buys groceries weekly, said she always goes into the store prepared. It is important to have a detailed list and know what you will be using each food item for once you get home to your kitchen. “I always have a list,” she said, holding her weekly meal planner. “Always come prepared. Otherwise you’ll buy a lot of stuff that doesn’t add up to a lot of meals.” Roethel plans everything down to the ingredient, ensuring that every item she puts in her cart gets used in a meal or as a snack for herself and her husband.
By Aubrey Schield | Photos by Paul Flessland
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Though some food items are less healthy than others, Roethel said she encourages people to stop viewing food as either good or bad, and rather to search for better options. Shadowing her process in the grocery store provided some insight into how to go about finding those healthy options.
nutrition
shopping tips whole foods as much as 1. Buypossible
Filling your refrigerator and pantry with foods in their natural state is a healthier way of eating and preparing meals.
We see Roethel in the produce section first, which is the first section you walk through at Hornbacher’s and most grocery store chains. She selects vegetables of all different colors to get a variety of nutrients.
In general, she recommended shopping around the perimeter of the store, as most processed foods are found in the center aisles. She also added, however, that convenience foods aren’t always bad and you can find healthier options. A good test is to compare sodium contents and other ingredients to find the best option.
2. Add your own flavor
Rather than buying food that is seasoned for you, add flavor yourself with herbs, spices, seasonings, onions and lemon juice.
3. Plan to be realistic
Go into the store with a detailed list, but be realistic. Give yourself an indulgent treat, such as ice cream. Treats aren’t the enemy as long as you consume a healthy amount.
4. Quick freezer meal
No, we don’t mean a TV dinner. Stock your freezer with frozen chicken and vegetables so that you have a quick, healthy meal option.
5. Buy with leftovers in mind
Ask yourself: How much can I get out of this ingredient? Buy food items for meals that will have an adequate amount of leftovers for your lifestyle.
6. Do the kitchen test
When looking at a list of ingredients, ask yourself if you could find them in your own kitchen or if you recognize most of the items.
Roethel typically avoids foods that are already seasoned for her because they tend to have higher sodium contents. Using herbs and spices gives flavor without adding unwanted ingredients.
Bagel thins and wraps can be a good alternative to bread. One thing to check when picking out a bread item is the list of ingredients. If the front of the package doesn’t say ‘100 percent whole grain,’ it’s not promising that as the main ingredient. When in doubt, check the ingredients.
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W OMA !
W OMAN UP
By Aubrey Schield Photos by J. Alan Paul Photography
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ANUP! W OMAN UP
This special issue of ​Stride ​highlights a handful of women who are leading Fargo-Moorhead to a healthier horizon thanks to the impact of their gyms, training and advice. From MMA fighter Mariah Prussia to juvenile probation officer and mother of three Dawn Peters, we present the stories of inspiring women who value healthy living and their advice for how you can, too.
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Before she had her first son, Mariah Prussia’s training style looked a lot different than it does today. As the owner of Xtreme Measures, a workout facility designed to empower women through fitness, Prussia now uses her life experiences to inspire her clients. In addition to running her own business and caring for her two sons (one is 9 and the other 3), Prussia competes in mixed martial arts (MMA) bouts. Needless to say, she’s busy. LIVING ON MISSION Xtreme Measures opened its doors in 2007. Prussia had previously been working at a different women’s fitness facility but knew her mission differed from theirs, which led to her opening her own gym. “You need to make sure you’re making a connection and building community,” she said about starting a business in the fitness industry. Another reason for starting her own business was her desire to spend more time with her two sons, who are at the top of her list of priorities. Prussia said the business came together in a short three months and eventually expanded to give clients more space, adding on 3,600 square feet. The facility provides many different services, including a variety of group classes, individual professional training with one of Xtreme’s trainers, spa services and nutritional guidance. Ultimately, the gym is about connecting four quadrants of health: emotional, physical, social and spiritual.
Prussia’s FITNESS TIPS FIGHTING FOR FITNESS In addition to training clients, being a single mother and running her business, Prussia is actively involved in MMA fighting and competes in several bouts a year. Formerly an avid boxer, Prussia got into the sport because she wanted to change up her fitness routine. “Sometimes in life we stop, and I’m an individual who really wants to keep reaching because I think our mission is so much larger than ourselves,” she said. Finding time to train and exercise is difficult with her busy schedule, but Prussia said it’s too important to
DON’T LET FEAR CONTROL YOUR FITNESS Though the industry advertises intimidating, high-intensity workouts, Prussia advised starting off slow and finding something you enjoy doing. ACCEPT WHERE YOU’RE AT Know where you are both mentally and physically. Find the balance between challenging yourself and setting yourself up for failure. LOVE FUNCTIONAL TRAINING Participate in an activity that has a functional element. This will improve your day-to-day quality of life.
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slack off in that area. She schedules her training sessions just like you would a doctor’s appointment. When she has a bout coming up, Prussia trains anywhere from three to five hours a day, preparing for the intensity of the match. Sparring partners and trainers meet with her at Xtreme Measures throughout the week. Prussia is currently training for her next bout, which is Oct. 24 in Fargo. FINDING EMPOWERMENT Hailing from a small town of about 300 people in Minnesota, Prussia said she grew up with the security of a tight-knit community that she knew she could fall back on. It wasn’t until she moved away that she truly found out who she was. “Growing up in a small town, you always had the buddy system,” she said. “When I moved out to New York on my own, that really helped me find my independence.”
Prussia’s ACCOLADES
Coming back to the Midwest, Prussia brought that empowerment with her and created a place where she could share it with other women. Prussia also owns a nonprofit. The NOW Project educates men, women and children on safety and self-defense. Throughout her life, Prussia said she has had significant struggles and the road to feeling comfortable in her own skin hasn’t always been easy. “I think the key thing for women is to
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learn how to empower themselves before they truly empower others,” she said. “It’s going to be the most difficult challenge, more than any physical activity. I’ve been through an abusive relationship; I’ve hit rock bottom. I understand. If you don’t experience those falls, you’re not going to experience the rise.”
• Fargo’s first sanctioned professional female MMA fighter • Ranked in top 15 personal fitness professional personal trainers in 2015 • Top 10 business leaders under 40 in North Dakota • Founder/President of Xtreme Measures, Inc. • Founder/President of The NOW Project • Featured in Club Industry Solutions Magazine • Nominated for YWCA Woman of the Year in 2015 • Motivational speaker
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UP
Never 20
Stride • September 2015
TooBusy
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Meet Lindsey Leker. Mother of two, graduate student, professor and triathlete. Somehow this busy woman manages to fit regular exercise into her daily routine. Hailing from Bismarck, N.D., Leker moved to Fargo-Moorhead to attend Minnesota State University Moorhead for her undergraduate degree in psychology and stuck around to get her master’s degree in neuroscience from North Dakota State University. Currently, she teaches psychology at MSUM and is pursuing a Ph.D in research at the University of North Dakota.
Typically, Leker’s exercise is an early morning run or weight lifting session. Leker has competed in races, triathlons and has even completed a half Ironman.
On top of her work and schooling, Leker has two sons, ages 6 and 1. Between daycare and their various activities, Leker said it’s very difficult to find time to exercise.
Although she runs frequently, Leker said her favorite activity is swimming. But regardless of the form her exercise takes on, it’s always an important piece of her life.
That doesn’t stop her, though.
“It gives me time away from family and work so that I have my own time,” she said. “Also, when I think long term and I think about growing old, it’s so important to keep a healthy lifestyle.”
“I think in order to incorporate fitness, scheduling is a big thing,” she said, explaining that she looks at her schedule for the following day each night and decides where to fit in a workout.
“The best case scenario is getting up at 5 a.m. and just doing it,” she said. “The rest of the day you feel great because it’s done, and you feel good because you worked out.”
Leker’s FITNESS TIPS
PLAN, PLAN, PLAN Look at your day’s schedule ahead of time and figure out where you can fit in your exercise.
STICK TO YOUR GOALS Create fitnessrelated goals and keep them in mind every time you exercise.
THINK POSITIVELY Keep in mind all the benefits of what you’re doing when you exercise. It goes beyond the physical effects, relieving stress and giving you time to yourself.
BE AN EARLY BIRD The morning is the best time to get in your workout. Try to avoid the snooze button and exercise before work.
WHEN IN DOUBT, MAKE TIME You may have to rearrange your schedule or even cut something out, but do it. Exercise is important and deserves a little prioritization.
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h ra
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BlackBelt 22
Stride • September 2015
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Within the walls of the new Fargo Brazilian Jiu-Jitsu & Mixed Martial Arts Academy (Fargo BJJ) near Downtown Fargo, lead instructor and black belt Sarah Andersch trains people in the art of jiu-jitsu on a daily basis. The 41-year-old mother of two works alongside her husband, George Andersch, at the gym they opened together in 2008. FROM COUNSELING TO CHOKE HOLDS Andersch, formerly a dedicated gymnast, began practicing jiu-jitsu as a graduate student in Colorado out of a desire to participate in a fitness program that would match the intensity of gymnastics. As a school counselor, Andersch worked by day helping kids solve problems and trained on the side, fitting in the sport wherever she could. Andersch fell in love with jiu-jitsu as she practiced under Professor Amal Easton and began instructing at the Easton Brazilian JiuJitsu Academy in Colorado. After several years of training and teaching, Andersch received her black belt and went on to earn the title of professor, an advanced ranking within the sport. She is one of only a handful of female instructors with the ranking in the country. BRINGING SELF-DEFENSE TO FARGO Andersch and her husband opened Fargo BJJ shortly after moving back to her hometown of Fargo. In the seven years they’ve been open, the gym has developed adult, kids’ and women’s self-defense programs.
Andersch’s FITNESS TIPS Andersch said women in the area were hesitant to get involved at first because the sport can seem intimidating to a spectator. “They (women) were a little wary,” she said. “People don’t see it as a women’s sport.” She went on to explain that jiu-jitsu is a wonderful fitness option for women, especially because of the self-defense taught through the movements.
FITNESS NEEDS TO BE A PRIORITY If you don’t put personal fitness at the top of your to-do list, it won’t happen. It’s as simple as that. MAKE FITNESS SOCIAL Andersch works out three times a week with a group class at Courts Plus and exercises with people regularly at Fargo BJJ. It’s more fun that way and makes it a social event. REAP THE BENEFITS Fitness is especially important for people middle-aged and older. A regular fitness routine is an easy remedy for pain that comes with age.
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Andersch’s ACCOLADES & COMPETITIONS • Received black belt from Professor Amal Easton in 2010 • Only female black belt jiu-jitsu instructor in the upper part of theMidwest • Developed area’s only women’s jiu-jitsu self-defense program • Developed Fargo BJJ Bully Proof Kids program • Bronze medal in 2001 American International Championships • Silver medal in 2002 Grappler’s Quest Las Vegas • Named Champion in 2003 SLAM Tournament Women’s Open • Gold medal in 2005 IBJJF PanAmerican Championship
Jiu-jitsu is primarily focused on grappling and wrestling on the ground. Andersch said that any dangerous situation is likely to end up on the ground with the victim lying on his or her back. Most people would find that situation scary. Andersch said jiu-jitsu gives you a different mentality. “If I’m put on my back, I feel like that is my very best situation,” she said. “I know exactly what to do.”
As an instructor at Fargo BJJ, Andersch understands that it is imperative she finds time to exercise so that she can do her job. Three days out of the week, she attends a group circuit class at Courts Plus in Fargo. “If I’m not staying healthy and fit, I can’t show what I need to show,” she explained, adding that teaching jiu-jitsu is very hands-on. OVERCOMING OBSTACLES As a female in the fitness industry, Andersch realizes that she has had to overcome certain obstacles that have been especially apparent due to the nature of her sport. Twenty years ago, she said she never would have admitted that a man was naturally stronger than her. Now, she has been humbled by her training. “A nice side effect of jiu-jitsu is humility, and I think that’s important for a lot of people to experience,” she said. “When you have people sitting on you and trying to choke you, it’s quite humbling.” Andersch wouldn’t have it any other way, though. She explained that the sport requires dedication and a constant mental presence. It’s not a matter of simply going through the motions. Any disadvantage from being a woman has made her accomplishments that much more rewarding, she said.
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Dawn Peters has a stressful job. As a juvenile probation officer, her days are filled with tough situations, difficult court hearings and high-stress encounters.
That’s why it’s imperative she makes time for fitness.
runs several miles a day or lifts weights at a local gym on a regular basis.
Peters, the mother of three kids, ages 23, 21 and 16, has realized over the years that making time for exercise isn’t an option. It’s a way of life for her.
“I work with a lot of high-stress, hightension situations,” she explained. “If I didn’t factor that (exercise) into my day, I’d be taking that home with me and that’s the last thing I want to do.”
“I schedule exercise every single day,” she said. “It grounds me, it makes me a better person, it makes me a better parent.” Though it’s ingrained into her life now, Peters wasn’t always as active as she is today. Twenty years ago, she joked that she would’ve claimed she was allergic to exercise. Several years ago, though, after changing jobs, she realized how stressed out she was. At that time, she began walking, which eventially turned into running. Now, she
She went on to say there are days where she won’t go home directly from work because she needs to run a few miles in order to relieve her stress and move on from the events of the day. For Peters, exercise isn’t something to compromise on because it is one of the best things we can do for ourselves. “Exercise for me is about me,” she said. “It’s something only I can do for myself. It’s something I accomplish for myself.”
Peters’s FITNESS TIPS
DON’T FEEL SELFISH If you have to carve out time for yourself, don’t feel selfish. You’re taking care of your physical and mental health.
TRAINERS CAN BE YOUR BEST FRIEND Peters recommended splurging for a couple sessions with a personal trainer. She works with Jeff Duerr at the Fercho YMCA.
INVOLVE YOUR CHILDREN If you have kids, incorporate them into your workout. It’s a great way to spend quality time together while still being healthy.
CREATE SMALL, ATTAINABLE GOALS Peters made the mistake of running her first marathon with a time goal. When she didn’t make it, she was devastated. Make small goals and don’t be afraid to modify them.
DON’T WORRY ABOUT OTHER PEOPLE Being fit is all about doing something for your own health. Don’t worry about how many pounds the lady next to you is lifting or how fast that guy at the gym can sprint.
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aker
Heavy Lifters
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The story of how two big-city girls ended up in Fargo running a CrossFit gym is a short one, starting with a couple of beers and an idea. Courtney Shoemaker and Sara Mozingo met each other at the CrossFit gym they both coached at in Minneapolis and decided to chase Mozingo’s dream of opening her own facility. They sat down and talked about the possibility of going into business together in October 2014. In a matter of months, CrossFit Icehouse was born and opened its doors in Fargo. HUMBLE BEGINNINGS The small gym is tucked back in a residential neighborhood that borders the Red River in Fargo. It’s a humble operation, utilizing used equipment and tapping into their shared coaching experience and Mozingo’s programming expertise. Shoemaker had previously worked in logistics at General Mills in Minneapolis but wanted to make the move to Fargo to be closer to her boyfriend and his 6-year-old daughter. Working in insurance, Mozingo wanted to do something more hands-on, which led to her receiving her level one certification as a CrossFit trainer. The move to Fargo and the start of CrossFit Icehouse was the natural course of action for these women. “There’s a chance to bring in an average person and watch them do amazing things with a barbell,” Mozingo said. “That’s what made us want to do this.” ESTABLISHING A CROSSFIT COMMUNITY Since CrossFit Icehouse opened in March, Mozingo and Shoemaker have tried to build a strong community among their members. The size of the gym helps foster that, with most classes containing only four to five individuals. “We really want to build the
community,” Shoemaker said. “It’s a small space so it forces us to start small, but then we really foster that community.” She added that their members often spend time together outside of the gym. Also, on Fridays they host an informal get-together they call “Beer and Stupid Human Tricks” where people can come to socialize and share different skills in a relaxed environment. The community at CrossFit Icehouse is a great resource for its members as most of them, like Mozingo and Shoemaker, are transplants to Fargo. The majority of their members aren’t native to the FM area. Some even come from different countries.
The Crossfitters’ FITNESS TIPS
Running the gym, working at other jobs on the side and now taking care of the newest member of Icehouse (a blue heeler mix named Dug) keeps Mozingo and Shoemaker plenty busy.
FIND A WAY TO PRIORITIZE All too often, people push their fitness routines to the back burner to make room for other things. Set your list of priorities, with fitness near the top.
They admit that it’s hard to find time for themselves to exercise. Luckily, coaching CrossFit allows them to be active along with their members. Despite their weekly schedules, they both try to exercise three times a week.
ENJOY YOUR ACTIVITY Find a program or exercise routine that you like. If you don’t enjoy it, you’re going to fall off the wagon.
TWO GIRLS AND SOME WEIGHT There have been a few challenges the two have had to overcome throughout the process of moving and opening their own gym. One was convincing people that they were serious about opening Icehouse.
FOCUS ON YOUR ACCOMPLISHMENTS Rather than looking at the scale, Shoemaker recommended focusing on what you accomplish. For example, keep track of how much weight you move rather than how many pounds you lose.
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The Crossfitters’ ACCOLADES Sara Mozingo • CrossFit Level 2 Certified • NASM Certified Personal Trainer • Master's of Exercise Science & Sports Management, St. Cloud State University • Granite Games 2014 competitor Courtney Shoemaker • CrossFit Level 1 Certified • USA Weightlifting and Sports Performance Certified Coach • Granite Games 2014, Freezefest 2014, Dakota Games 2014 Rx Competitor
“There were a few people who didn’t take us seriously,” Mozingo said, adding that people doubted them because the nature of CrossFit made them think two women wouldn’t be able to pull it off. “I think that’s interesting because all the (CrossFit) gyms are owned by women in this town.” Shoemaker also said she notices her boyfriend’s daughter being selfconscious despite her young age.
“I really want women, especially younger women, to find something you love, and focus on your accomplishments in that realm and not so much on fitting this perfect model,” she said. Mozingo added that they see women come into their gym who are shy and nervous but begin to open up after only a few sessions. “Being female, we might be a little more in tune to the females that walk through the door,” she said. “You’ll see a girl who’s shy and getting in this door was the hardest thing they’ve done in a long time. Then (later) in the process, they’re helping the new rookie. It’s a really cool thing to watch and coach.” Through their partnership and sharing the load of owning a business, Mozingo and Shoemaker have created a gym that empowers men and women alike, no matter what athletic background they come from. They know that CrossFit has a reputation for being intense and competitive, but that’s a stigma they are trying to break. “Anybody can do it,” Shoemaker said. “Don’t worry about getting in shape and then coming in. If it’s something you’ve wanted to do, come try it.”
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Fargo is now home to a franchise of the growing gym, Metroflex, a hardcore training facility. What is a hardcore training facility? Take a step inside the recently opened Fargo Metroflex, and you’ll find out.
Flat black and red Matrix equipment fill the 10,000-square-foot space, with graffiti tagging every blank space of its white walls. Metroflex held its grand opening in August, welcoming members of the community into their doors to see firsthand what they’re all about. General manager AJ Hampson (left) said Metroflex, which started in 1987 in Texas, is about creating the dream gym, the perfect atmosphere for elite athletes and bodybuilders.
MEMBERSHIPS $30 one time enrollment fee $55 Individual month-tomonth $45 Individual 12-month $85 Swolemate Membership: Enroll with your significant other and get two free 24hour access cards. 20 percent off for service men and women 15 percent off for students and seniors
“You’re going to find the heaviest dumbbells,” he said. “The atmosphere is electric. When you walk in, you can feel it.”
Metroflex Gym 4041 Main Ave, Fargo 701-356-0420 metroflexfargo.com Find them on Facebook.
Their open gym program gives members access to tons of machinery and equipment. Each piece of equipment was handselected by Hampson and franchise owner, John Ostos (right), who is also responsible for the unique graffiti art on the walls of the facility.
The gym offers training in nearly every genre, whether it’s bodybuilding, mixed martial arts, boxing or CrossFit. With an additional 4,000 square feet behind the gym, they hope to build an MMA cage and hang ropes from the ceiling, giving their members even more opportunities. Metroflex is also a resource for men and women serving as military, police or firefighters, providing equipment and a space that can meet their fitness needs. The intensity of the gym isn’t meant to scare people away, though. Rather, Hampson said it is to get people motivated to step inside and get to work on physical fitness. “The meaning of hardcore training facility to us is results,” Hampson said. “We don’t care where your starting point is. We’re here to pour our hearts, our knowledge and our passion into the individuals walking in the door.”
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Photos and text by Aubrey Schield
HARDCORE RESULTS
Please drink responsibly.
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By Aubrey Schield Photos by Paul Flessland
SEE
nyone who ever grew up with a family pet, whether it was a cat, a mutt or a parakeet, can attest to the positive effects the companionship between human and animal can provide. Caring for another living thing gives us a sense of purpose, not to mention owning a pet has been shown to decrease stress and increase levels of fitness and overall mood, according to the Centers for Disease Control.
sick from your pet, the CDC recommends washing hands frequently, especially after contact, and visiting your veterinarian often.
Though we have a soft spot for our furry friends, owning a dog, cat or other animal can increase the risk for the transfer of germs and diseases. Oftentimes, animals can pick up and carry illnesses and share them with their owners. To avoid getting
1. DON’T OVERHEAT Dogs can’t cool down as efficiently as humans. Keep that in mind as you run with your pup, who might not be able to go as far or as fast as you want to.
A
In addition to these two tips, exercising with your pet more frequently can lead to a healthy, happy animal. Last month, our running expert, Sally Loeffler, shared her tips for running with your dog, pulling from her experience running with her dog, Buddy. Here’s her advice for the next time you want to take Fido for a run.
SPOT
RUN 2. KNOW WHERE YOU’RE GOING There are several dog parks and plenty of running trails in our area. Map your route strategically, planning for distractions and breaks. 3. SHORT SNOUT PROBLEMS Breeds with short snouts (pug, boxer, mastiff or bulldog) are typically not fit for lengthy running.
4. EQUIP YOURSELF AND YOUR PUP Purchase the right leash and collar and bring along water. 5. PAY ATTENTION If your dog starts showing signs of difficulty, such as red gums, labored breathing or heavy panting, stop running. If the problem persists, bring him/her into a vet.
> > >
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LOVE THE LEASH Want your dog to join you on your daily run? Leash manners are extremely important. Check out one of our area’s many canine training facilities. FARGO-MOORHEAD KENNEL CLUB fmkennelclub.com 1805 Main Ave. W, West Fargo 701-232-7693
GET THE GEAR Don’t skimp when it comes to purchasing the right accessories for exercising with your pet.
FM DOG OBEDIENCE SCHOOL fmdogobedience.com 1214 Main Ave, Moorhead 218-236-9935
NATURAL PET CENTER naturalpetcenter-nd.com 3037 13th Ave. S, Fargo 701-239-0110
PAWSITIVE VYBE fargo.pvybe.com 501 1st St. N, Fargo 701-866-5585 PETCO petco.com 1126 43rd St. SW, Fargo 701-281-0010 PETSMART petsmart.com 1630 13th Ave. E, West Fargo 701-281-8531 RED RIVER NORTH DOG OBEDIENCE CLUB rrndoc.org 2202 3rd Ave. N, Fargo 701-232-3597 ROVER’S PLAYHOUSE PUPPY TRAINING PROGRAM roversplayhouse.com 3405 Main Ave, Fargo 701-232-7529 WEST FARGO PARK DISTRICT DOG OBEDIENCE wfparks.org 1201 7th Ave. E, West Fargo 701-433-5360
DOG-FRIENDLY PARKS Let your pup have some freedom in one of these dog parks around town. BRANDT CROSSING Fenced, off-leash 2 acres 5009 33rd Ave. S, Fargo DIKE EAST Fenced, off-leash 100 2nd St. S, Fargo MOORHEAD DOG PARK 2600 15th Ave. N, Moorhead VILLAGE WEST PARK Fenced, off-leash 4415 9th Ave. Circle S, Fargo YUNKER FARM PARK Fenced, off-leash 1201 28th Ave. N, Fargo
PETCO petco.com 1126 43rd St. SW, Fargo 701-281-0010 PETSMART petsmart.com 1630 13th Ave. E, West Fargo PETS R INN petsrinn.net West Acres Mall, 3902 13th Ave. SW, Fargo 701-282-3088 ROVER’S PLAYHOUSE roversplayhouse.com 3405 Main Ave, Fargo 701-232-7529 STOCKMEN’S SUPPLY stockmens.com 802 Main Ave. W, West Fargo 701-282-3255 OUTERMOST LAYER outermostlayer.com 518 Broadway N, Fargo 701-232-2977
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L O O H C S O
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T K C BA
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Stride • September 2015
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F
all and winter are right around the corner, and that means cold season is fast approaching. Ever wondered whether chicken noodle soup actually helps you overcome the common cold? Does having wet hair outside in cold weather make it easier to catch a dreaded cold? Local school nurse Amy Bowles provided some insight on the common fall ailment.
By Taylor Markel Photos by Paul Flessland
the Avoiding ld Co Common If you feel symptoms coming on, here are a few tips to lessen the likelihood of catching the common cold this year.
When the humidity drops and the air starts to dry out, it’s prime time for the common cold to make its annual appearance. It’s also the time of year when most elementary students make their way into the school nurse’s office. The period between October and April is the peak window for the occurrence of the common cold. Bowles said the cold can spread very easily, with something as small as a single sneeze. “I could possibly sneeze right now, and the virus that I have wouldn’t last as long as if it was super dry out in the winter,” she explained about the longevity of the virus. When kids go to see Bowles in the nurse’s offices at the school, not much can be done for the child as far as giving them medicine unless the child has medication that was brought to the school with an authorization form from
the child’s parents. As a result, their best bet is education. “Our first line of defense is teaching,” she said. When kids go to her office, Bowles does her best to treat the kids’ symptoms she can but cannot administer any medicine. Rather, Bowles asks questions. Are they getting enough sleep? Are they putting good hygiene habits to use? The spread of the common cold is in large part due to poor hygiene, such as not washing hands with soap and water and persistent touching or rubbing of their eyes and nose. Sleep alone will not prevent the common cold, but getting adequate sleep can certainly aid in a faster recovery. Good hygiene habits can not only help prevent the common cold but can help fight it as well. However, if the child has a fever of 100 degrees or more, they must go home.
WASH WITH SOAP AND WATER While hand sanitizer is good for killing germs, in reality, good old-fashioned soap and water are the best ways to keep your hands free of germs.
LEAVE YOUR FACE ALONE A lot of people have a habit of rubbing or itching their eyes and nose with their hands, but a healthier way of doing this is itching or touching your eyes and nose with a tissue or your sleeve.
COVER UP Another way people commonly spread sickness is by not covering their mouth and nose when they sneeze or cough. For your own health and the health of others around you, when you cough or sneeze, do it into a tissue or into your arm.
HYDRATE, HYDRATE, HYDRATE Bowles really emphasized hydration. You’ll do nothing but good things for yourself if you stay hydrated.
Amy Bowles is a nurse with Fargo Cass Public Health and serves as a school nurse.
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fyi
FACT OR
FICTION? EATING LOTS OF CHICKEN NOODLE SOUP WILL HELP YOU RECOVER FASTER WHEN YOU HAVE A COLD. FACT: Mayo Clinic actually supports the whole chicken noodle soup theory, and research shows that the ingredients in chicken noodle soup tend to help you recover faster from the cold. The warm liquid of the broth helps you hydrate, and the vegetables and chicken are healthy for you, providing important nutrients. BEING OUTSIDE IN COLD TEMPERATURES WITH WET HAIR WILL GET YOU SICK. FICTION: Just like the warm clothing myth, the change in humidity and moisture keeps people in closer quarters, which makes the common cold easier to catch and spread. WHEN YOU ARE SICK, IF YOU GET AN ANTIBIOTIC FROM THE DOCTOR, YOU ARE GOING TO GET BETTER FASTER. FICTION: The common cold is a virus, not a bacterial infection. Something people commonly believe is that an antibiotic will help them get over their cold faster. Unfortunately, this is not true because antibiotics are meant for bacterial infections.
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Stride • September 2015
YOU SHOULD NOT DRINK MILK WHEN YOU HAVE A COLD BECAUSE IT WILL CAUSE INCREASED SECRETIONS. FICTION: When you’re sick and drinking milk, you are hydrating your body. It is extremely important for you to be hydrated for better chances of a swift recovery. Whether it’s water, chicken noodle soup broth or even milk, when you are sick, be sure to drink plenty of liquids.
GOING OUTSIDE IN COLD WEATHER WITHOUT WARM CLOTHES ON WILL GIVE YOU A COLD. FICTION: Bowles found that with the decrease in humidity and the air getting drier combined with kids in close quarters is a catalyst for the common cold. The same applies to other places or close quarters we may often find ourselves in, such as an office space.
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fyi
d e r a e Get G r Up fo
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Stride • September 2015
Well, summer’s over. With the fall season upon us and a transition from warm weather to cold, it’s important to stock your closet with the appropriate gear. One thing to look for especially is clothing with sweat-wicking material. You still sweat if you are exercising in cold weather. If that moisture stays on your body, you will be colder and prone to illness. Take a look at some new products for this fall season at Downtown Fargo’s Beyond Running.
fyi
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H ow can you supppo rt GiGi’s
Fargo, ND Opening Fall 2015 Down Syndrome Achievment Centers
P lay h ou s e Fargo?
A) Ride in the FM Rotary Flatlander
Sept 12
B) Golf at the Fargo Country Club
Sept 21
C) Walk 1-mile at GiGi Fest & Walk
Register, Volunteer or Donate Today! educate. inspire. believe.
gigiplayhouse.org/Fargo
October 3
D) All of the above
fyi
RACE
FEVER?
Participating in a race event is hard enough as it is, so we did the legwork for you. Check out these upcoming races in the Fargo-Moorhead area. There’s something for everyone, whether you’ve been training for months or not. So pull on your running shoes, grab a water bottle and head out to one of these featured races this fall.
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SEPTEMBER Friday, September 4
Harvest Duathlon Run/Bike/Run, Youth Duathlon Alexandria, Minn. harvestduathlon.com
Saturday, September 5
Get Equipped top in at one of Fargo’s S many athletic outfitters for specially designed clothing and equipment to use on your next race.
Beyond Running 516 Broadway, Fargo 701-365-4786
gobeyondrunning.com
Fargo Running Company 1801 45th St. S, Fargo 701-364-9503
fargorunningcompany. com
G ander Mountain 2121 43rd St. SW, Fargo 701-277-9979
gandermountain.com
Paramount Sports 430 University Dr. S, 2 Fargo
Uff Da Mud Run 6K Obstacle Course Race East Grand Forks, Minn. endracing.com/uff-da
Saturday, September 5
Zorbaz Beer Run One-, Two- and Three-Mile Run/Walk Detroit Lakes, Minn. zorbazbeerrun.com
Thursday, September 10
CCRI SuperHero 5K Youth Run, 5K
Gooseberry Mound Park, Moorhead active.com
Thursday, September 10
Walker North Country Marathon Marathon, Half Marathon, 10K Run/Walk, Youth Run
paramountsports.net
Walker, Minn. walkernorthcountrymarathon. com
S cheels All Sports 505 Center Ave, Moorhead
Friday, September 11
701-364-2334
218-233-2751
1551 45th St. S, Fargo 701-298-2918
scheels.com
Roger Maris Home Run 10K, 5K Run/Walk, Youth Run Fargo sanfordhealth.org
Saturday, September 12
Dick Beardsley Marathon Marathon, Half Marathon, Relay, 10K, 5K, Youth Run Detroit Lakes, Minn. dbmarathon.com
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Stride • September 2015
Saturday, September 12
Saturday, September 26
Graniteman Half Marathon Half Marathon, 10K, 5K, Youth Run
Grand Forks Wild Hog Run Half Marathon,10K
Sunday, September 13
OCTOBER
Sauk Rapids, Minn. granitehalfmarathon.com
Color Dash 5K Individual or Team Run Park Rapids, Minn. cd5k.com
Saturday, September 19
The Viking Challenge & The Viking Crusade 5K, 10K Obstacle Course Race Fergus Falls, Minn. thevikingchallenge.com
Saturday, September 19
Bismarck Marathon Marathon, Half Marathon, Relay, 10K, 5K Run/Walk, Youth Run Bismarck, N.D. bismarckmarathon.com
Saturday, September 19
UV Splash 5K Individual or Team Run Alexandria, Minn. cd5k.com
Saturday, September 19
West Fest Run 10K, 5K, 2-Mile Run/Walk West Fargo runwestfest.com
Friday, September 25
Grand Forks Wild Hog Run 5K, Family Fun Run Grand Forks, N.D. gfmarathon.com
Saturday, September 26
Sheyenne valley shuffle 5k run/walk Valley City, N.D. active.com
Grand Forks, N.D. gfmarathon.com
Saturday, October 3
Cobber 5K 5K Run/Walk, Youth Run Moorhead active.com
Saturday, October 17
Fargo Mini Marathon Half Marathon, 10K, 5K Fargo fargominimarathon.com
Saturday, October 24
END-TOMBED 12-Hour Mountain Bike Race Arvilla, N.D. endracing.com/end-tombed *Race in conjunction with END-TRAILS.
Saturday, October 24
Sandy’s Donut Run 10K, 5K Run/Walk West Fargo thedonutrun.com
Saturday, October 24
Vergas Hairyman 5K Offroad 5K Run Vergas, Minn. cityofvergas.com
Sunday, October 25
END-TRAILS 12-Hour Trail Run
Arvilla, N.D. endracing.com/end-trails
Thursday, October 29
Full Moon 5K 5K Run/Walk
Fargo fullmoon5krun.com
Don’t Go It Alone raining for a race? Join a running group in town to T
tick off those miles in preparation for your big event.
B eyond Running Tuesdays and Thursdays at 6:30 p.m.
This running group is free and open to individuals of all
levels, mapping out routes ranging from three to seven miles.
516 Broadway, Fargo
F argo Running Company Tuesdays at 6 p.m. Meet the group at Fargo Brewing Company for a friendly run followed by a free pint at the brewery.
610 University Dr. N, Fargo Thursdays at 5:30 a.m. oll out of bed and over to Fargo Running Company for this R
early running group. Trails can reach up to 10 miles, and it is free to join.
1801 45th St. S, Fargo oms On the Run M Wednesdays and Sundays at 6:30 p.m. This group is for the running moms of Fargo-Moorhead-West Fargo. The group meets throughout the fall for eight weeks, with once-a-week or twice-a-week options. Cost for once-aweek is $85 and $135 for twice-a-week.
Rendezvous Park 1055 32nd Ave. NW, West Fargo
S cheels All Sports Thursdays at 6:15 p.m. Meet at Gramma Ginna’s store inside Scheels for this free
running club that goes on three, five and seven-mile runs.
1551 45th St. S, Fargo
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I
recently dropped in on a class at Total Woman, a local pole-fitness studio. The class, a mixture of women with varying degrees of skill, challenged the muscles in my arms and hands, along with my core, back and leg strength. Total Woman provides a total body workout. Owner and trainer Pam Thorson worked with me during the Fit ‘n’ Fun class, which meets twice a week at the studio’s new location at 764 34th St. N, Suite P in North Fargo. Thorson, 59, got into pole fitness because the exercise is low impact, making it easier on her knees, which have bothered her in the past.
HANGING WITH TOTAL WOMAN By Aubrey Schield Photos by Paul Flessland
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Stride • September 2015
train While pole fitness might carry a stigma for some people, I’d guess the naysayers haven’t tried it for themselves. Hanging on the stainless steel floor-to-ceiling pole and manipulating your body into different positions and routines is easier said than done. The exercise commands every muscle in the body and especially works your grip strength and upper body. Every move Thorson introduced to me relied on bodyweight for resistance, making the program very effective at strengthening muscles. Total Woman hosts hour-long classes that meet throughout the week in addition to open pole times where members can come in and try different moves under the direction of a coach. Though it’s in the name, Thorson said Total Woman is not just for women. Her gym is open to men, too.
***
1.
START 1. STANDING LIFT
Without jumping off the ground for momentum, lift yourself off the floor using only your arm strength. Several reps warm you up for the remainder of the exercise.
2. HANGING CRUNCH With the pole tucked into your side, lift both feet off the ground and toward the pole into a crunch.
2.
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3. WALK
It looks easier than it is. As you walk around the pole, you are constantly leaning outward, relying on the strength in your arm and the grip of your hand to keep you from falling.
4. PIROUETTE
This is a move that transitions directly from a walk. After spinning around, your back strengthens to stabilize the rest of your body against the pole.
3.
5. HEADSTAND AND LEG EXERCISES
Positioning yourself upside down and supporting your body with your arms, move your legs in different directions, firing up your core strength.
MY ADVICE
1. USE YOUR MOMENTUM As you circle the pole and transition into different moves and sequences, never come to a complete stop, always utilizing the momentum of your body.
4.
2. WATCH YOUR CLASSMATES. There’s a learning curve at Total Woman. Thankfully, every person who walks through the door is supportive and noncompetitive. Learn from your fellow classmates. 3. WATCH YOURSELF. Total Woman’s classrooms have full length, wall-to-wall mirrors. As awkward as it may be, watch your movement to ensure you are doing the exercises correctly.
A GLIMPSE OF TOTAL WOMAN
It’s a little intimidating watching someone do a pole fitness workout when you haven’t tried it yourself. But a lot of the moves are very doable, especially with the help of Thorson. Just look at me, a total novice, and you’ll know you can do it, too.
5.
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Stride • September 2015
INTERESTED IN GIVING IT A TRY? TOTAL WOMAN 764 34th St. N. Ste. P, Fargo 701-306-7106 total-woman.net Find them on Facebook.
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SALLY LOEFFLER
Owner, Beyond Running
Saving World The
One Sports Bra at a Time By Sally Loeffler Photo by Paul Flessland
S
ince this issue of Stride is focused on women, and since I am, in fact, a woman, I think it’s time we talk about it. The one piece of running equipment that no one wants to talk about, try on or deal with in general: the sports bra. Guys, this may not directly apply to you, but read on if you want to be a supportive (pun intended) partner to your best runner gal. Ever since women began running, they’ve had to deal with cutting, chafing, bouncing and pain that can come from the wrong sports bra. You’ve been there. You’re in a rush to get out the door so you grab the only clean sports bra you have. You know, that used-to-be-whitenow-kinda-gray one you keep meaning to get rid of. And it’s no more than a few strides before your realize that all of your body parts are not marching to the same drumbeat.
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Stride • September 2015
Or maybe, like many women, you are just plain frustrated with trying to find a sports bra in general. So, you give up and wear two or three cheap ones. More is better, right? A good sports bra is so important. And we’ve really come a long way from that dreadful squished down uniboob look. No matter your size, you need good support to avoid discomfort and injury. Plus, the connective tissues in breasts are not like muscles – they can’t repair themselves – so when you’re on the run, unsupported, the tissue can stretch and lead to breast sag. Irreversible sag. The truth is, 80 percent of women are wearing the wrong size bra. That means four out of five girls need to be properly fit for "the girls". A proper bra fitting is key to getting in the right running gear.
Shopping for a bra can be an awkward experience. I mean, what if you run into someone you know? And there you are, showing your next-door neighbor, coworker or long-lost high school classmate just how well you are doing in the endowment department. Here’s some of my very breast (groan) advice when picking out a bra
1 GET MEASURED
Your best bet is a running specialty store, as they will have the most running-appropriate bras. Again, most women are in the wrong size and most don’t even know it.
2 TRY ON SEVERAL
Give your sports bra selection some scrutiny. Try before you buy. My go-to brand is Moving Comfort.
3 CHECK THE SPECS
Check the fit. The band of the bra should fit more snug than your traditional bra but allow enough for a deep breath. The girls should be completely held in the cups without overflowing. Straps should have minimal stretch, not fall off or dig into shoulders.
4 TROUBLESHOOT
Having issues finding the right one? There is a reason for most bra-fit related troubles. Check for potential hot spots that could lead to chafing. I’m not above jumping around in the fitting room.
5 KNOW WHEN TO BREAK UP WITH YOUR BRA
Moving Comfort gives these simple rules for giving your bra that “Dear John” letter. It’s time to replace when: the bottom band chafes, you can’t read the tags anymore, your size has changed, you need more than one bra or it’s time for new shoes.
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Stride • September 2015
Bison football players do intense core-specific circuit workouts to develop the endurance of the muscle group. Overall strength of the core is important because it feeds into the rest of the body.
All the small muscles in the shoulders need to be strengthened in preparation for play. They do weight lifting and shoulder circuits using lighter weights at a high number of reps to keep the shoulders strong.
In order to protect themselves from head injury, the members of Bison football practice resistance exercises where one person holds down another’s head as they try to lift up in different angles, ultimately strengthening the muscles.
T ake a glimpse into the life of a Bison football player. In a sport where strength and agility are key, every muscle counts. Junior exercise science major Chase Morlock needs every ounce of energy his body can give him when he’s on the field as running back, fullback and slotback on the Bison offensive backline.
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The muscles in the legs need to be some of the strongest muscles in the body in order to give a player speed and agility on the field.
Nutrition is also an important element for the athletes. Morlock said football strength and conditioning coach Jim Kramer encourages members of the team to eat frequently and eat a lot, especially for positions that need the weight, such as Morlock’s.
Morlock said the training is intense, requiring dedication and perseverance in spite of busy schedules and exhausted bodies. His daily schedule sees him out of bed at the crack of dawn (5 a.m.) and headed to the weight room to lift. He will be in and out of the training facility the rest of the day.
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Philip Q. Philip Johnson
MD,MD PC
Orthopedic Surgeon
THE BEST MEDICINE FOR YOUR ACHING JOINTS Dr. Johnson Specializes in: • Total Joint Replacement • Sports Medicine • Joint Ligament Reconstruction • Arthroscopic Surgery • Fracture Care • General Orthopedics
Office Hours:
8am - 5pm (mon - Fri) orthosportmedfargo.com
(701) 478-0307
2829 South University Dr. Suite Suite202, 2A, Fargo, ND 58103
ORTHOPEDIC AND SPORT MEDICINE SPECIALISTS OF FARGO
O S M
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MAINTAINING THOSE SUMMER
ABS
By Tyler Andrew Photo by Yvonne Denault
I
t happens every spring. We all see those articles on getting the abs of your dreams for the summer. Topics include abdominal exercises, fat burning and weight loss supplements, the latest workout series that will get those abs flat, trim, rock hard, chiseled or shredded. You get the picture. Now that we are approaching the end of summer, we might as well go into a bulking phase and forget about attaining that perfect
midsection. After all, the holidays are just around the corner and it would just be so much easier to relax and try again next year. This is the problem: fitness is a lifestyle, not seasonal fasting only to be followed by a cold winter binge. Center your focus on daily habits and good decision-making. Fitness and a healthy lifestyle should be the objective. The muscle definition will simply be a positive byproduct of your healthy choices.
Keeping Abs in Check
To make the abs visible, we need to reduce fat. The battle against fat is won with an arsenal of three.
1. Nutrition
I could write a book on nutrition, so let’s focus on keeping simple sugars and alcohol consumption as low as possible. Consume a moderate level of complex carbohydrates and healthy fats and keep the lean protein and green vegetable intake high.
2. Cardio
Doing work to elevate our heart rate on a regular basis will assist in burning energy and also increase our metabolism to decrease the fat we carry.
3. Weight Training
This type of exercise will help build muscle. The more muscle we carry, the more energy our body will take from the food we eat to maintain and fuel that muscle. In turn, our body fat will have less to feed on and as a result it will starve out and shrink. As we conclude this chase on the abs of our dreams, keep these thoughts in mind. • The physique you desire should be for you and not to impress someone else. • You can still be fit and healthy without having a six pack. • Very few people have chiseled abs year round.
For more detail on fat loss, read my articles at tylersfit.com.
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ASK THE TRAINER By Taylor Markel Photo by Paul Flessland
GRAHAM MOOTZ
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L
et’s get real about the pooch. You know, that little area on the tummy just below the belly button that may be a little squishier than most of us would like it to be. Just because it’s there now, though, doesn’t mean it has to stay. Keep in mind that it didn’t get there overnight, so it won’t be gone in just one week of hardcore abdominal and core workouts. With a little bit of time, patience, persistence and advice from local personal trainer Graham Mootz of the Fercho YMCA, you will be well on your way to busting your gut (in a good way).
What are the most common causes of belly fat? "There are a few different things that can act as the culprit of unwanted belly fat, but the most common causes of belly fat are a poor diet and a lack of physical activity. The concept is pretty simple: if you consume an excessive amount of calories per day, meaning you eat more than what your body burns, you will start to gain belly fat along with fat in other places of your body. On the other hand, if you take in fewer calories than what your body uses in a day, you should see a loss of fat to some extent. Just remember to be smart and safe about it. Before beginning a serious regimen of weight loss, weight gain or a new diet or fitness regimen, consult a physician." What is an efficient and fun cardio activity, besides using an elliptical or treadmill, to sweat away that belly fat? "Consistency is very crucial to see a change, positive or negative, in your body. Ultimately, the best cardio activity is the one that keeps you interested and consistent so that you have the motivation and desire to continue doing it on a regular basis. My personal favorite indoor cardio activity would be using a rowing machine. It's not only challenging, but it also works many different areas of your body such as your legs, core, back and arms. It's a great full-body exercise. "Cardio is an excellent way to increase your heart rate and scorch calories and hopefully fat. Strength training is a great thing to pair with cardio to burn away fat as well. Though you will burn fewer calories per hour doing strength training, it boosts your potential of seeing more long-term results and helps your body continue to burn calories even after your workout. If you gained 10 pounds of muscle, you would burn 100 more calories per day during your workout.” What are three gut-burning moves sure to shape up the abdominals? "Front squats are at the top of my list. This move isn't a core-specific exercise, but, if done properly, you will be working out your obliques (the sides of your stomach). With front squats, you will have a higher heart rate and burn more calories versus a standard crunch. "Ceiling touches are core exercises that require your legs to be straight while keeping good posture. With your legs straight, keep the load off your
hip flexors and transition the load to your lower core for more of a total abdominal workout. While keeping your hands straight above your shoulders, the likelihood of having a more natural curve to your spine during this move increases. "A core machine, which you might find at your fitness facility, provides another effective core exercise. With this particular machine, you can add weight or reduce weight as needed to ensure that you maintain proper form to fully utilize the overload principle and develop your core." Would you recommend following a special eating regimen to reduce belly fat? "I would definitely recommend a special eating regimen to reduce belly fat. For a good place to start, I'd strongly recommend meeting with a registered dietitian if you are serious about reaching your weight and fitness goals, improving your health or if you want advice about losing belly fat. These professionals know what they are talking about and have the education to back up their logic. If you are not interested in this route, or cannot afford a registered dietitian, I'd recommend looking into eating clean. This simply means trying to eat a lot of greens, fruits and cooking your own meals. If you can manage to do this, your meals will be less caloriedense, you will be able to eat a little more food since it is healthy food, you will have a lower sodium intake and will experience overall nutritional benefits." Any exercises you could do outside the gym to help lose weight and sculpt the abs? "There is not a single cure-all exercise to lose weight and sculpt your abs. Staying physically active and eating clean throughout the day will help you achieve the physique that you are striving for along with many other health benefits. If you want true results, make time to exercise 20 to 60 minutes per day up to six days a week. When you can make this a consistent part of your life, you will start to look and feel better."
FERCHO YMCA - DOWNTOWN 400 1ST AVE. S, FARGO 701-293-9622 ymcacassclay.org
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his month I take you inside a new "hardcore" training facility, MetroFlex Fargo. Yes, it’s hardcore, but no, you don’t need to be intimidated. It’s a gym for the most active and committed members of the FM fitness community. Metroflex boasts some of the best and most unique equipment around, including a HOIST MotionCage, which is what's known as a functional training system. And just what is a functional training system exactly? It’s a cross training cage that allows members to complete functional exercises that strengthen their core, challenge their balance and increase their flexibility. There are literally hundreds of possible exercises you can do in the MotionCage and it accommodates members of all different fitness levels. This month I decided to focus on functional training. Functional training utilizes exercises that help improve your ability to perform daily activities such as pushing, pulling, hinging, squatting, rotating, carrying, walking and running. It increases strength, power, mobility, endurance and flexibility and ultimately helps you live a more fit and active lifestyle. Even though the moves are functional, your body is still challenged and pushed to the limit. So, this month I would encourage you to get outside of your comfort zone and try a new form of training. Look that challenge in the eye and crush it. And don’t throw in the towel. Grab it and use it to wipe up your sweat.
*Always check with your doctor before starting any new workout program.
By Ashley Sornsin Photos by Paul Flessland
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the workout Complete as many rounds as you can in 30 minutes, and you should be exhausted! Do this workout 3-4 times a week. Yes, you will be tired, but it will be worth it! Accept the challenge and stick it out for the month. Complete this workout 3-4 times a week and I promise you, you’ll be pleased with the results! Let’s do this!
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medicine ball throws 2 ways
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plate pushes
A great cardio workout that targets the lower body and helps to increase strength and speed.
THE WORK Load weight onto plate holder and, running as fast as you can, run length of indoor turf, down and back. Stay low and use your legs to really propel your body forward.
Helps develop coordinated movement skills by incorporating speed, strength, coordination and flexibility.
THE WORK Standing sideways, bring medicine ball across your body, rotate using your core and throw ball onto surface that is horizontal to you. Catch the ball, and do this for 10 reps on each side. Next, grab the same medicine ball, and with arms bent, place ball behind head, extending arms up overhead and down in front of your body. Then, release the ball onto the trampoline below. Catch the ball and return to starting position for 10 reps.
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battle ropes
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2 Stride • September 2015
2 ways
Another great cardio workout that targets the upper body and helps improve range of motion, mobility and strength
THE WORK 10 reps of single arm waves (each side = 1 rep). Then, 10 reps of waves with arms together.
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walking lunges with kipecrsketbwitah stcepk-upss
hanging leg raises
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Lunges are very functional but also incredibly challenging and metabolically demanding. This move will improve strength, coordination and balance. The step-ups are a great example of a functional exercise, as most people climb at least a few flights of stairs every day. Step-ups will also improve your balance and coordination, as well as your athletic performance, as they can be a more taxing cardiovascular movement.
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THE WORK Lunge length of indoor turf with dumbbells in hand at each side. With each step forward, do not allow front knee to go over front toe. Keep your back straight and raise back foot for the kickback – this is an added glute focus! Next, complete 10 stepups on each leg – do all 10 reps on one leg before switching. You can tap your toe on the bench or lift your knee up towards your chest.
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This tried and true move is one of the best ab exercises around and translates into increased functional power. It helps to increase strength, mobility and flexibility, as well as range of motion. It covers all the bases of functional training!
THE WORK Arms stretched up overhead with your legs hanging down, raise legs up to hip height. Bring knees up toward chest (knees can be bent). Complete 10 reps. Take a rest at this point, if needed.
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Next, bring knees over to side, hitting obliques, and complete 10 reps on each side. Return to the beginning, and complete as many rounds of exercises 1-5 as you’re able to in 30 minutes.
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Interested in individual, personalized nutrition and workout plans, email ashleysornsin@gmail.com
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@ashleysornsin
ashleysornsinhealthfitnesscoach
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