FM Stride Magazine March

FM Stride Magazine

Shaping up Fargo-Moorhead!

Mar ‘11 Free

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X Games Gold Medalist MIKE SCHULTZ

11 Moves To Get YouMar Beach ‘11 Ready Free

Health

Beauty

Fitness

Nutrition

Restructure Your Life rough Your Body

in

Anything is possible if you believe ...in yourself, in your body and he power within you t o change your life.

45 21st Avenue East, Unit D, West Fargo, ND 58078

701-893-3150

•

www.htchiro.com

Editor

Note From the Editor

s we roll through March, spring is coming up on us fast. We’ve made it through those long winter A months and cold winter nights. It’s time to come out from hibernation and get your mind and body ready for summer. We have a lot of exciting health and fitness events coming up this spring including

Fargo’s own bodybuilding, fitness and figure competition on the 26th of March. Plus, everyone in the area is gearing up for the 2011 Fargo Marathon in May. Yes, spring is in the air and FM Stride wants to make sure we have you covered for all your wellness needs as we roll into the spring and summer months.

We too have been working hard behind the scenes to make FM Stride the best it can possibly be. We have teamed up with area experts and we have actively sought out professionals in each industry to give you the best information possible. We are dedicated to making each issue our best and committed to the Fargo-Moorhead community. We are here for you and to answer all your wellness needs! If we don’t have an answer, you can guarantee we know someone who does.

March is a really big month for FM Stride! We are preparing to launch a massive advertising campaign focusing on the awareness of FM Stride and sister magazine FM Spotlight. We believe in our publications and want everyone to benefit! We also appreciate the support of our followers and advertising partners.

We look forward to the spring months as health and wellness activity picks up in Fargo-Moorhead, and you can expect to see us at all the major events.

Follow Me At FMSTRIDE.COM

FMSTRIDE.COM is growing fast and we have already doubled our member base from last month. The site is a phenomenal tool for everyone in the area.

It is not only a resource but a way to interact. Create a profile now and see how it works. At FM Stride we believe in being on the fringe of technology and we plan on bringing exciting health and wellness tools and platforms to the area. Stay on the lookout over the next few months for technology updates and new advances to assist you in reaching your wellness goals. We are excited about the direction we are taking and we are confident that you as followers and members of FM Stride will be excited as well.

Troy Henne MARCH 2011 ISSUE #3

FM Stride is dedicated to helping the community of Fargo-Moorhead find information about health, fitness, nutrition, and beauty.

Publishing Spotlight LLC Editor Troy Henne Design Tina Johnstad Marketing/Sales Karli Rodgers karli@fmspotlight.com Molly Clemens molly@fmspotlight.com Publishing/Marketing Mike Dragosavich drago@fmspotlight.com

Febuary Cover

FM Stride Magazine is published by Spotlight LLC. Copyright 2010 FM Stride Magazine and www.fmstride.com. All Rights reserved.

No parts of this periodical may be reproduced without written permission of FM Stride Magazine & FMStride.com. FM Stride Magazine & FM Stride.com will not be held responsible for any errors or omissions found in the magazine or FM Stride.com. Spotlight LLC accepts no liability for the accuracy of statements made by the advertisers.

503 North 7th Street Ste 206 • Fargo, ND 58102 • troy@fmstride.com • Contact: 701.866.3907

Energy Sarah Uhler • Glyndon, MN • Associated with USANA Health Sciences for 8 years • Owner of women’s fitness center for 3 years

FM Stride sat down with Sarah Uhler, an

independent Associate with the global health and nutrition company USANA Health Sciences. USANA markets the energy drink Rev3. With so many different energy products on the market, we wanted Sarah to help you with choices that will improve your health.

Choosing Energy Drinks /// Sarah, what is Rev3?

Rev3 is a healthier alternative to your ordinary crash and burn energy drinks. It contains naturally derived caffeine from a blend of green and white teas along with Korean Ginseng for improved mental alertness and stamina. Rev3 also includes additional vitamins, minerals and antioxidants that support energy metabolism at the cellular level.

/// Ok, so what are some ingredients I should avoid?

First, avoid artificial preservatives, flavors, sweeteners and colors. Ingredients like Taurine are found in many energy drinks but scientifically have not been shown to provide any real benefit. On the other hand, L-Carnitine is proven to shuttle fat into the cell where it is turned into energy. There are many different types of sweeteners, most of which are very high on the glycemic index and cause the crash and burn effect. A natural sweetener or sugar source is very important.

as diabetes. Low glycemic foods don’t spike your blood sugar levels and provide for healthier, sustained energy. The total glycemic load from Rev3 is 3 to 4 times lower than traditional energy drinks.

/// What do energy drinks forget to tell us?

Don’t fall for flashing lights! Many /// How should I choose an energy drink? energy drink companies will develBetter ingredients make for better performance and op a brand and a marketing campaign first then fighealthier results. Do your research and learn how to ure out how to produce the product. USANA focused read labels. Just because an athlete or celebrity is /// Tell me about the Glycemic index? endorsing the product does not mean it will match The glycemic index tells us how our bodies process on the quality of the ingredients when it came up what you are looking for in energy performance. the carbohydrates in food or drinks. A high glyce- with Rev3, wanting to provide a healthier alternative When it comes down to it, ingredients are the key mic food or drink will spike your blood sugar caus- to the other drinks on the market. Rev3 is clearly a ing your arteries to spasm. This could potentially better choice. factor! have negative affects on your overall health, such

// Learn more about Rev3 and where to get it at getrev3.com

Wellness Expert

ARE SEASONAL ALLERGIES NORMAL?

!

O N

According to the National Institute of Allergy and Infectious Diseases, more than 50 million Americans suffer from allergic diseases. Allergies are the 6th leading cause of chronic disease in the United States, costing the health care system $18 billion annually.

Tiffany Johnson D.C. Founder and Owner of Healing Touch Chiropractic in West Fargo www.htchiro.com

Wow, those stats are staggering. There is no doubt that allergies have started to become a “normal” occurrence. There is a big difference between “common” and “normal”.

What has previously been common in society has now moved closer to normal. Whether it is seasonal allergies, chronic digestive irregularities, frequently getting sick or suffering from anxiety or depression, we are starting to believe that these ailments are “normal” because of so many sufferers. Millions of commercials, magazine ads, and news stories are focused around sickness and finding a cure. The cure lies within your body. The body was created and intended to function without interference in perfect form. Because of high stress, poor diets and lack of movement, it has become normal for people to have chronic health issues.

An allergic reaction occurs when the immune system overreacts to an allergen. The emphasis of allergies must be on building

Follow Tiffany on FMStride.com

a healthy body from the inside-out instead of using a medication to cover up the symptom or eliminating all allergens.

A few tips for building a healthy body: • Get your nervous system checked by a holistic chiropractor.

• Detox your body to not only remove the toxins, but to prevent the reabsorption of the toxins.

• Remove all chemicals in the home – bleach, antibacterial soap, chemicals in cleaning products, Cascade, Windex.

• Drink half of your bodyweight in ounces of water (pure, filtered water).

• Eat whole, organic foods.

• Consume high quality supplements – multivitamin, probiotic, vitamin D and omega 3 fatty acids (in fish oil, flax oil). Ask your chiropractor or doctor for the best recommendation.

Instead of thinking what allergen or activity needs to be eliminated, I hope to influence your decision to look at what will make your body stronger. From looking within, you may begin to live a life of health and happieness, not chronic medication use and disease.

Running

On The Run! /// Hey Fargo-Moorhead, we are one month closer to the marathon in May. With the big competition approaching fast, we hope everyone is getting the most out of their training. That’s why FM Stride is rallying the experts in the area to give you the best training tips and advice possible. Spring is around the corner and the snow will be gone so let’s get running.

Who is the Fargo Marathon for?

Eric Palmquist Running Experience/Education: Track & Cross Country collegiate athlete and running expert at Fargo Running Company Average Miles per week: 25+ in winter and 40+ during running season.

Longest Race: 10K Current Training: I am training for competitive running and hope to compete in a half marathon in the near future.

Eric’s Routes Woodcrest My favorite place to run is in Woodcrest near North Fargo. It is a nice quiet area with minimal traffic. It leads me to the Edgewood area which can be really scenic.

The marathon is an event for everyone.

It’s a great way to achieve your goals, whether that is qualifying for a race like The Boston Marathon, running a personal best time, or just finishing one of the races.

an illness. To sum it up, push to the point where you are making gains, but listen to your body so you don’t push too far.

Running outside?

It is simple! Listen to your body. If you are feeling great, then keep the training up and follow your training program. If you are feeling something that isn’t right, and you’re not sure if you should run, then maybe your body is telling you to take it easy. There are great cross training resources that we can use, and in those cases we should take advantage of. Try to do what you can to avoid setbacks. Setbacks can come in the form of an injury or

There are two huge benefits that stand out to me. When you run outside you are moving and keeping your training interesting.

There is constant change outside. Every day you can chose a different route in a different area of the city, and Fargo-Moorhead does have a lot of options. Change can help keep your training exciting, which will keep you more interested in running.

The second benefit that I see with running outside is that normally you are going to find at least one more person, and hopefully a group, to go out and run with.

Runners are social people. We don’t like to be alone, and we like to enjoy adventures together. Running with others is going to

Tri-Collge

The Woods

Maintain Training?

It starts at the Fargo Dome and brings you through downtown, over the river, by Concordia and MSUM then back. It is nice to see the downtown and college areas while also providing a nice easy loop through Fargo-Moorhead.

I do a majority of my running near the Fargo Running Company store. (1801 45th St S # O, Fargo) That area has two nice developments in Charleswood and Prariewood, which are both great places to run with low traffic.

keep you accountable and provide your training experience with a lot more fun.

Both of these benefits are going to keep you much more motivated to train and reach your goals.

Long runs?

An important element we stress in our training class is to focus on pace. Running an even pace is the most efficient way for your body to function and preserve energy.

This will help you feel great at the end of your training runs, giving you confidence when entering a big event like The Fargo Marathon.

tially have about an hour window to supply carbohydrates and protein into our body after a workout. This will help with obtaining a full recovery and preparation for your next training session. Plus, make sure that you are taking in plenty of carbs and electrolytes throughout the day. These will give you energy to burn and enough to carry you through your training.

Don’t forget about HYDRATION! Your body is made up of mostly water so make sure to replenish it after you work out.

Gear?

I would strongly advise getting fitted for proper shoes. It is the one piece of Make sure you plan different workouts, and clothing that you will use every time you run. So don’t go cheap on these, and prevent limiting yourself to only long make sure they are the right fit for or easy runs. Mix in some tempo you. Your feet and legs carry you runs (faster than normal... pace up through your training, so take to race pace), fartleks (speed up care of them. When looking from one sign or block to the next), at clothing there is a simple intervals (example: 3 min hard, 1.5 min “rule of thumb.” Cotton is easy), mile repeats, or hill work. You may not always be comfortable doing these, but rotten. Moisture Wicking clothing can be a little more expensive, but on extremely they will train your body to run faster than your normal pace and teach you to be more cold or warm days, you will thank yourself for spending the money. I efficient. Hopefully this means faster race also recommend wearing times, new goals and new personal bests! a watch. It is an important part of your training as we Diet advice? mentioned above. You A healthy, balanced diet is more beneficial don’t need a GPS watch, than running extra miles in a given week. but it serves as a nice Make sure that you are digesting a good luxury. It calculates the distance of amount of protein in your diet. We essen-

Avoiding plateaus?

your routes, allowing you to always map out your runs online. Try and buy the necessary items first.

Monitoring time?

As you are goal setting, and constantly adjusting the goal, you need to know your fitness level and what pace it takes to reach that goal.

With the evolution of the gps watches over the past few years this is getting a lot easier. It also helps you keep that even pace throughout the run to conserve energy.

Running in elevation?

I’ve competed in some races at high altitude, and it can be a rough experience.

Make sure that you are drinking plenty of fluids. Hydration is essential when preparing your body for the altitude change. We don’t have hills to train on, but we do have great resources. Some obstacles we can use are treadmills, parking ramps, the dike, routes in the lakes area, and (as crazy as it sounds) the wind!

1801 45th St. S 701-364-9503 fargorunningcompany.com

Athlete

"Monster " Mike Schultz Winter X Games: 2x Gold Medalist Adaptive Snocross Summer X Games: Gold & Silver Medalist Adaptive Supercross

Monster Mike Schultz has been racing motorsports for a majority of his life. After an unfortunate incident in 2008, Mike

lost his leg while racing competitively. Now Mike has miraculously fought back, after a excruciating battle, into the world of competitive racing. His story will blow you away by the efforts and adversity he had to endure in order to live the life he once had. FM Stride took time to learn the story and share it with you. Find more at www.fmstride.com Tell us about your accident?

In Dec. 2008 I was racing at an ISOC National Snocross event and was bucked off my machine. I landed on my feet, but my knee was locked straight when I impacted the ground.

The force of the speed and all my weight coming down on it exploded my knee joint and hyper extended it. This caused a compound fracture which tore the main nerve and artery which supplied my lower leg and foot. Long story short, the docs tried to repair it, but with the damage to the nerve and circulatory

Mike’s Medals

system, they were unable to succeed. So, after the third surgery, they amputated my leg 4 inches above the end of my femur. I spent a total of 13 days at St. Mary’s Hospital in Duluth.

How has the injury to your leg changed your life?

In many ways my life has stayed the same (I am still involved in racing year around) but at the same time it has changed as well. I now spend more time appreciating the abilities

Summer X Games 15 Silver

I have, the people around me, and the opportunities available. I have a wider perspective of what’s in front of me. Before my accident, my main priority was only racing, and now I am involved with tons of new opportunities. For instance, I started a company called Biodapt Inc., which specializes in performance prosthetics and adaptive equipment.

This accident has given me a chance to focus on all of the elements I excel in beyond being an athlete. I have also had the chance to meet many amazing people around the world

Winter X Games 14 Gold

involved with the adaptive sports. Each, with their own incredible and motivating stories.

There are also the negatives. I now deal with a prosthesis every day. This device works well but can make what was simple before complicated and frustrating. Sometimes, I just want to run, jump, climb up and down hills, and get up in the morning, and not have to worry about putting my leg on. Just like I did before my accident.

Mentally, it can get tough, but I focus on the future and my abilities which is very motivating. It’s also tough to watch the pro snocross racing class. I makes me think about how I would be racing and battling with them. Instead, now I focus on the challenge of riding with my custom built equipment, and testing how far I can push the limits with one leg.

Mike, snocross is popular in this area. Can you explain adaptive snocross and it’s differences?

The adaptive sports are for athletes with physical disabilities such as missing limbs and/or complete or partial paralysis. The

Summer X Games 16 Gold

term partial paralysis refers to someone who may have endured nerve damage to a particular part of the body like an arm or leg. When classifying racers in adaptive snocross it has been unclear how to make it fair. A solution has been to subcategorize riders into either the “stand up” or “sit down” ability groups. The “sit down” means the riders are strapped to the seat and prevented from standing up! Yeah, it’s pretty crazy!

Tell us about the barriers you had to overcome to get back into racing.

One of the most important factors in my recovery was the support I received from my wife Sara. She supported me through my entire racing career, and accident.

Sara took great care of me while I was in bad shape, and provided support when I wanted to start moving forward. The coincidence of her being a nurse also helped. Something that propelled me forward was hearing about the X-Games Adaptive Super-X and the Extremity Games motocross events. These events gave me

Winter X Games 15 Gold

“Monster” Mike Schultz Birthday: 8/27/1981 Hometown: Kimball, MN Now Residing: Pillager, MN Height: 5 ft. 10 in.

Weight: 180 lbs.

Nickname: “Monster Mike” Married: Sara Schultz Racing Motocross since: 1997 Racing Snocross since: 1998 Pro Snocross: 2005-2009 Amputee: Left Leg - Above the Knee (Dec. 16, 2008) Occupation: Racing & Fabrication Hobbies: Motocross, Cycling, Fabrication, Firearms

a “light at the end of the tunnel” or motivation to move forward. In order to participate and succeed, I needed to develop the prosthetic equipment to make it happen. So with my competitive drive, knowledge of mechanical engineering, and the support of family and outstanding sponsors; I challenged myself to be the best I could possibly be. The combination has been working out great!

Tell us about your prosthetic leg invention?

Typical prosthetic leg devices available are simply made for users to get from point A to B. The large companies are obviously focused on making money which causes targeting of

potential recipients not affiliated with extreme sports. Because of this, there are limitations in the sports scene when it comes to prosthetics. I studied the movements needed to ride motocross and snowmobile which brought me to the conclusion that shocks were needed to absorb the impacts. I chose a FOX mountain bike air shock because of the light weight and compact size. I applied the two ideas and began engineering my first prototype. I was blown away by how well it worked!

So, throughout the last year and a half I have realized the potential of the device I created.

It has been tested and used for motocross, snocross, skiing, snowboarding, wakeboarding, jet skiing, mountain biking, horseback

riding, jet skiing and many more. With my new found knowledge and product I launched (Biodapt, Inc.) and will continue to focus on the true performance based equipment. I have a great feeling that this will really open the eyes to everyone about what is possible.

How has your training changed after the accident?

It is basically the same. It does require me to spend more time on specific areas providing me with better balance and grip for hanging on tighter. I also consistently wear my Moto Knee while I train in the gym. This allows my leg to adjust to the device which is important for comfort when racing. My commitment to training is still the same as it was when I was racing professionally. So I have definitely worked hard and put in a ton of time to get where I am now.

Gold and Silver at the Summer X Games and Two gold medals at the Winter X Games! Wow! What’s next?

Well, that’s a tough one, I have already over exceeded everything I could have ever imagined, but my ultimate goal would be to make a pro snocross main event again at some point. I also need to focus on making smart decisions about what’s best for my business.

Time and equipment propose quite a predicament when trying to achieve both on a pro level (although I know it could be possible). On another note, other sporting opportunities have

interested me. So as an athlete, I’ll just say I don’t know how far I can get, but I know I haven’t reached my full potential yet!

With the weight of your accident on your shoulders, how do you influence others?

At first, my comeback was important to focus on. All while trying to forget about the fact that I lost my leg. As I moved forward others showed interest in me, and what I was doing. This lead to some opportunities including public speaking, and hosting some riding clinics. I was able to talk about my story to help motivate others to look forward and challenge themselves instead of being caught up on what they can’t do.

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grap g auto Signin Games X t a

For more check out: www.monstermikeschultz.com www.fmstride.com

Sara Schultz- Wife/Nurse/Assistant of Mike Schultz Adaptive Snocorss/ Motocross Racer (RN at St. Joseph’s Medical Center, Brianerd) When did you realize the true extent of Mike’s injuries?

I was watching Mike race through a section of the track that I could not see. After the blind-spot, each racer appeared except Mike. My initial thought was that the sled had mechanical problems. As time went on I began having an uneasy feeling.

Concerned, I started walking up the hill to Mike. A guy picked me up and gave me a ride on a snowmobile to where Mike was on the track. At first sight, I noticed a

large amount of blood on the white snow.

It was everywhere! Then I heard Mike, and the excruciating pain he was enduring.

That’s when I realized that something was terribly wrong.

I noticed his leg was broken, but I couldn’t see where. As a nurse, I immediately presumed he was in shock, due to the blood loss and pain. I continued talking and telling him not to close his eyes. In the nursing profession, we are trained to handle these situations. In this particular case, I was not prepared to see this happen to the person I love the most. I tried to maintain my composure and offer any needed support. At the hospital I helped transfer Mike to the bed, removed his racing gear, and put oxygen on him. I talked him through everything we were doing to stabilize him for transport. When I stepped outside of his room I became the wife again and felt my whole world caving in.

After reviewing the X-rays with the doctor, I then knew the extent of the injury.

Although, there was no blood flow to his lower leg, I did not think that we would be amputating his leg a couple days later.

Take us through his recovery process?

Mike was transported to St. Mary’s hospital in Duluth, MN. Where he was immediately admitted into surgery. I remember saying goodbye and being overwhelmed with the fear of not being with him. He came

decision. When released from surgery, Mike was in horrific pain, but showed continuous progress in recovery. He was in the hospital for 13 days. All of which, I was with him as a nurse and a wife. He arrived home from the hospital on Christmas Eve. Helping Mike at home was d Sara challenging. The pain, Mike an 11 0 2 5 1 medications, doctors apWinter X pointments and household out of surgery sedated with a breathing changes proved to be the hardest. The tube and hooked up to 6 IV’s. I kept phantom pain (The perception that a limp thinking to myself, this was JUST a leg is still in tact) was uncontrollable. Mike injury! Now he is fighting for his life! For did not have any pain relief for 2 ½ the following few days, Mike remained months. This was extremely frustrating sedated in order to prepare for surgery to see and not being able to help. We to clean his leg and work on repairing starting visiting the Prosthetic Laborathe damage. By the third surgery, the tories in Brainerd to provide Mike with surgeon mentioned that a nerve had been his first walking leg. On Feb 5th Mike severed and the blood was flowing down took a victory lap at the ISOC nationals his leg, but not back up to his heart. It was snocross races at BIR in Brainerd and was the worst tibia plateau fracture he had recognized for his accomplishments. His ever seen and Mike’s kidneys had started race number 5 was retired (or put on hold to fail. This news made amputation the for only Mike). This was the first day of best option for Mike. The next morning, Mike’s Adaptive racing career.

I told the surgeon it was important for Mike to be awake to make this horrible yet How did you feel about Mike necessary decision. returning to competitive The surgeon extended the information to racing?

Mike about the options available. Mike ordered the amputation before I even had I feel very proud of Mike, for returning to competitive racing. I have been with a chance to tell him I felt the same way.

We cried together about this life changing Mike from his first snocross race until now and change is a lifestyle that we both

love. Mike has not let his accident slow him down or define his inabilities. I am so proud how he has faced this challenge with determination and a smile. With his frustrations with inabilities, he always figures out a solution. For example, he engineered the Moto-Knee. His accomplishments over the last 2 years are nothing but amazing. When I see the smile he gets from racing and helping others accomplish their dreams, I forget the accident and realize how far we have come.

What’s in the future for the Schultzs?

The future continues to look bright for the Schultzs. Mike is busy developing the Moto-Knee and other performance prosthetics, while maintaining the development of his company BioDapt Inc. He will continue racing snocross, motocross and adaptive competitions. Mike also has a trip planned to Afghanistan to visit the US Troops in mid July. As for me, I am busy working in labor and delivery at St Joseph hospital in Brainerd.

We are excited about continuing to explore any opportunities that come Watch our way! ing M from th

ike lines

e side

• Hand Wax • Upholstery Shampoo • Leather Conditioning Package • Interior Detail Service

(at 13th Ave location only)

Car Wash Discount With Gasoline Purchase

Dawn’s Gifts & Things 2727 13th Ave S • Fargo

Grand Opening Celebration Starting March 7th

Don’s Convenience Center 2500 52nd Ave S Fargo

www.donscarwashes.com Now Open Don’s Convenience Center Full Deli & Coffee Bar

2500 52nd Ave S • Fargo “Express Exterior”

1010 Main Ave • Mhd

“Exterior”

2727 13th Ave S • Fargo

“Full Serve” Or “Exterior”

Fashion Expert Heath

Fargo Fashion

er Tre tt MOD Distric E tM Fargo ng.

Q&A How would you define our city’s fashion?

I would define Fargo’s fashion as a mixture of conservative and trendy. Some stores offer your traditional fashion clothing while others are starting to provide you with new and exciting trends.

What pieces influence you when putting together an outfit?

My favorite inspiration comes from publications such as Lucky (www.luckymag.com) and InStyle

James Jeans Twiggy Retail Price: $152 MODE Price: $40

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Are you sick of the same retail clothing options like most of us?

We decided to reach out to Heather Trett from Mode Fashion (off 13th next to Target) to help us find some alternative fashion gear. Follow fashion and our monthly tips at www. fmstride.com. If you think you have what it takes to be our Fashion Expert of the month email troy@fmstride.com.

(www.instyle.com). Another resource of influence comes from my friends in the industry.

Tell us about FM fashion trends in March?

The FM Area in March can look to expect a denim trend. Popular denim will include: boot cut, flare, wide leg, and skinny jeans. Fashion rain boots and vintage inspired sunglasses will also start to appear this March.

With every spring, comes the usual colorful fabrics, floral, lace, sheers and of course stripe.

For more go to fmstride.com Colorful Basic Layering Tanks MODE Price: $14.99

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What’s important to you when styling an outfit?

The most essential part of my styling technique is providing a great fit. Once achieved I make sure to incorporate color, accessories, and an all around look. I apply these concepts to achieve perfect outfit result.

Let’s raise awareness in FM... What do you think?

I would like to see more fashion events, exhibits and showcases. It would be great if these functions were related to a type of community outreach program, or a certain cause. Also, a Fargo-Moorhead weekly fashion blog would be great!

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Karmel & Alden Wide Leg Jeans Retail Price: $180 MODE Price: $40

Rehab Expert

Brad Feldner D.C. Pure Chiropractic and Rehab As of Febuary, 2011, he is the only DC in the State of ND to be actively certified in Rehabilitation by the ACRB

• What are some common misconceptions about rehab?

Many people think “no pain, no gain”. This is absolutely false. It is essential for people to learn exactly how, why, when and what they should and should not be doing as they perform the rehab exercises correctly.

• What would you like to see people do more of when rehabilitating back to good health?

Seek advice from a professional who is trained in rehabilitation. If a person does not know how to perform exercises perfectly, many will ingrain incorrect movement patterns or cause even more compromise which will lead to further problems and chronic discomfort. Learn how to perform rehab activities the right way!

300 45th Street S. #315, Fargo or call 893-7873 to reserve your appointment.

Rehab for Relief

Rehab can truly target the cause of the problem to assist people who have recurring pain/discomfort due to injuries, compensation and muscle imbalances. Strength and stability are key, yet most people have never truly tried to rehabilitate a weak, injured or chronic area. A lot of people continue to try the same treatment methods over and over...and if that treatment not working, rehab can be a great option for long term relief.

• What are some tips to avoid injury?

Think before you act and slow down. Use your legs when you lift, utilize good posture, do not rotate your body while lifting at the same time, lift with the weight close to your body when at all possible and do not perform a lift as you bend from the waist while keeping your legs straight.

• What are some techniques, technology, or equipment you offer that make you unique to the area?

We were the first clinic in the area to offer Whole Body Vibration training which can help to improve circulation, endurance, balance, stability, flexibility, bone density and weight loss. It is great for strengthening by utilizing low impact training to target chronic, weak and recurring problems. Are you ready to try it?

• In your opinion what makes you unique to the area in the chiropractic and rehabilitation field?

I guarantee we are as different as rehab is. We truly focus on showing people where their weaknesses are, we customize rehab programs and we make sure clients know exactly how to exercise in order to strengthen and stabilize their injured and/ or recurring areas of discomfort. If you are looking for another option, we look forward to the challenge!

Recipes

Warm up with a Soup and Sandwich

Turkey & Tomato Panini 3 T reduced-fat mayonnaise 2 T nonfat plain yogurt 2 T shredded Parmesan cheese 2 T chopped fresh basil 1 t lemon juice Freshly ground pepper 1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl.

3. Spread about 2 teaspoons of the mixture on each slice of bread.

4. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.

5. Heat 1 teaspoon canola

8 slices whole-wheat bread 8 oz thinly sliced reduced-sodium deli turkey 8 tomato slices 2 t canola oil

oil in a large nonstick skillet over medium heat.

6. Place 2 panini’s in the pan. Place the medium skillet on top of the panini sandwich, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes.

7. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more.

Per 1 sandwich serving: 272 calories; 4 g fat (1 g sat, 1 g mono); 27 mg cholesterol; 36 g carbohydrates; 10 g protein; 5 g fiber; 680 mg sodium, 118 mg potassium

1. Saute the onion, carrots and celery in oil for 5 minutes or until tender. Add garlic; cook 1 minute longer. Stir in the flour, oregano, thyme and poultry seasoning until blended.

2. Gradually add the broth, potatoes and salt; bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potatoes are tender.

3. Stir in chicken and noodles; simmer for 10 minutes or until noodles are tender. Reduce heat.

Stir in milk; heat through (do not boil).

6 c reduced-sodium chicken broth 4 c cubed peeled potatoes 1 t salt 2 c cubed cooked chicken breast 2 c uncooked yolk-free wide noodles 1 c fat-free evaporated milk 1 c chopped onion 1 c chopped carrots 1 c chopped celery 2 t olive oil 1 garlic clove, minced 1/ c all-purpose flour 4 1/ 2 t dried oregano 1/ 4 t dried thyme 1/ 4 t poultry seasoning

1-1/2 serving: 235 calories; 3 g fat (1 g sat); 31 mg cholesterol; 33 g carbohydrates; 20 g protein; 3 g fiber; 680 mg sodium

Roasted Chicken and Noodle Soup For more healthy recipes follow Kasey Olson on fmstride.com

Cover Story

Flexing Fargo’s Muscles

The 7th Annual NPC Upper Midwest Bodybuilding & Fitness/Figure/Bikini Championships

Fargo-Moorhead, did you know that the FM area has its very own bodybuilding,

fitness and figure competition? I didn’t until a few years ago when I heard about it from a friend. This year will mark the 7th annual NPC Upper Midwest competition and will likely be the largest event yet. The competition is gaining popularity and attracting an abundance of attention around town. In my opinion, this is one of the best kept health and fitness secrets in the Fargo-Moorhead area. Not anymore! FM Stride is exposing this spectacular event in hopes to raise awareness and create excitement for the competition. Check it out for yourself on March 26th, here in our backyard, at the NDSU Festival Concert Hall.

March 26th All Day NDSU Festival Hall 1301 12th St N

Michael Mollet

Overall

MAry Printz

W. Ligthweight W. Masters W. Overall

Chad Leister

Heavyweight

Q&A /// Why start a bodybuilding and figure competition in Fargo, ND? All it took was one crazy-weekend trip to Minneapolis to decide . I noticed the absence of a show in FM for several years.

I thought it would be nice to see this particular style event again in this area. /// How many years has the show been in Fargo?

The NPC Upper Midwest was started in 2003, and has been held every year, with the exception of 2006.

Michael Mollet

Light Heavyweight

Thomas Kemper /// What is your personal experience with the sport of body building?

I have participated in body building competitions multiple times. Two of which were in 2007 and 2009. I have aspirations to compete again in the fall of 2011. I am also competing in a power lifting competition this spring, which is held only one week before the NPC Upper Midwest.

Hometown:

Melrose, MN

Profession:

Chiropractor

Career Highlights in Competition:

2007 NPC NorthStar Lt. Heavyweight 1st Place Hobbies/Interests:

Lakes, wakeboard, wakesurf, salom skiing, cars, snowboarding One major Goal:

/// What type of com- Simple enjoy life, and petitors are welcome? live it.....

The show’s competitors /// How does the Fargo show divide range from beginners to advanced classes for both bodybuilding and veterans. This event offers great oppor- figure/fitness? tunities for both levels. It is an excellent In general, the bodybuilding classes are way to start and gain exposure, while sorted by weight for the open divisions, considered a national qualifier, which and age for the masters divisions. gives veterans a way to make it to the The fitness, figure and bikini classify the next level. You have to be a registered open divisions by height and the masters member with the NPC to compete in an classes by age.

NPC sanctioned event.

Sheri Irving

Figure Overall Figure Masters

Jeremy Elbert

Masters 30-39 Middleweight

Tiffany Carlson

Bikini

/// How do you organize the event every year?

This is tough for me to answer! The amount of time and work can become challenging, but now in the 7th year, my experience will certainly help. The day of the show I have TONS of awesome volunteers. They help make the show what it is, and keep it going year after year.

Truly, without them, the show would not be what it is. /// Tell us about your favorite former guest presenters at NPC? Hands down Branch and Trish Warren

(www.thebranchwarren.com) take the prize! I cannot express how great of people they are. Anyone who was at the 2010 show mentioned the same thing.

This year, Stan “RHINO” Efferding (www.stanefferding.com) has been exceptional to work with as well. We are excited to honor Stan as a guest poser this year.

He should bring a exciting level of hype to the show. Also Dave Palumbo, not a pro but knows the business, and is a great person for the industry. /// What separates NPC from other bodybuilding associations?

When I started the NPC, of course in my opinion, was the best organization for bodybuilders to reach their goals. The NPC provides

March 26th National Qualifier NDSU Festival Hall For More Information npcuppermidwest.com fmstride.com

competitors with the opportunity to extend their talent to the next level nationally. With success in the national meets they can achieve an IFFBB professional bodybuilding status. NPC is a great transitional organization into professional bodybuilding /// What’s next for NPC? We will try to keep the event fun and interesting! From the NPC stand point, they are adding classes/divisions to help allow more people to compete. The basic website provides information about times, places, costs, ect. I think the website will get some muscle soon!

Check out www.npcuppermidwest.com /// Any info for spectators?

The best way will always be to visit the website. My best advice is to go watch a show either here or Minneapolis, I think this would be a great learning experience and you can see if competing is actually for you. Sometimes competing sounds good in theory but in practice may not be the best for everyone.

Lightweight Jasmin Nurkic Stephanie Meier

W. Heavyweight

Ben Lange

Welterweight

Kristine Koontz

W. Fitness

Darin J. Ulness

Experience in Bodybuilding/ competing: 6 time bodybuilding competitor Years in the Fargo BB show: 4 time Fargo NPC competitor Weight class/division: Lightweight (154 lb) Awards/ Career highlights: Second place, Lightweight division, 2010 Upper Midwest.

What do you enjoy about the sport of bodybuilding? I enjoy the opportunity to compete in something that is such an important part of my life. The goal of the show provides me the motivation to stay focused on my training.

What got you interested and involved in the sport? I’ve been interested in bodybuilding since high school when my brother and I would follow it closely. It wasn’t until six years ago though when I really thought about competing myself.

What’s the most rewarding aspect of bodybuilding? The most rewarding aspect of

the sport is how it makes me feel. It gives me the energy and enthusiasm for my family, work and other things I like to do.

Tobias Konechne

Super Heavyweight

In your opinion what is the hardest aspect of the sport? The hardest thing for me is how strict my diet is during the training phase. I enjoy eating healthy foods but my challenge is that I like to eat larger portions than I should.

What’s it like being behind the scenes at the competition? Everyone is very focused back stage and busy with all of the prep work for being on stage. At the same time it’s enjoyable to talk with other competitors and get their insights on bodybuilding. In some aspects it’s intimidating because everyone is in great shape and I just hope I belong among them.

Where would you like to see the sport go?

What was your first bodybuilding competition Like? I was nervous. I overthought things and second guessed myself a lot during preparation. I ended up making a lot of mistakes but learned a great deal from it.

What does it take to prepare for a bodybuilding competition? Well, bodybuilding is a

continual process that goes in phases. During the off season, I can be a little less strict with my nutrition, but I still need to keep my workouts productive. What is generally thought of as preparation is known as the “cutting phase”. The length varies from person to person but mine is currently at 16 weeks.

I think Tom and his crew have done a great job with the show. It’s great to have an event like this in Fargo-Moorhead and I would love to see the sport grow in this community. The core principles of bodybuilding are conducive to a long and healthy life. Anyone of any age can benefit from a balanced mix of weight training, cardiovascular conditioning, and a healthy nutrition plan.

A bodybuilding show can help motivate anyone, not just those competing, to strive for a healthier lifestyle.

Teen Matt Moeller

Linda Dobbs

Figure 45 +

Tait Erickson

Masters 40-49 More Pics

Beauty Experts

“The Source” for Your Latest FM Beauty Trends Amber, Brianne, Jodee and Marcie from The Source talk beauty!

We’re known as ‘The Girls Up Front’! Our job is to educate you on product knowledge and help you understand what steps are needed to acheive the style you’re looking for. We won’t send you home with products unless we think you’ll love it, and if you don’t, we will help you any way we can to find something you will love!

What inspired you to enter the beauty industry?

People may not understand the amount of gratification we receive. By working everyday with hair and products, it gives us the opportunity to help someone feel beautiful and confident in their look. Plus, we work with some of the best women around!

Bioelements Sleepwear or Oil Control Sleepwear.

Apply it at night to moisturize your face and neck while you sleep. We love it because it works! For the rest of your body, use a light exfoliating body wash like, Hempz Herbal Scrub, to get rid of dried out skin. Then, apply lotion immediately after a shower to lock in moisture. Hempz Pomegranate Lotion serves as one of our favorites.

Which beauty trends influence a change from winter to spring?

The low maintenance look is in - tousled waves, darker regrowth with lighter ends, and sun-kissed highlights around the face. Newly released products are gearing towards more natural looks, less gunk and less funk! Even though achieving this look may not necessarily be ‘lower maintenance,’ it is definitely the look we are seeing more and more.

How can you acheive the popular “Bed head” look these days?

The “bed head” look can easily be achieved with the Big Sexy Root Pump Plus, Lanza Powder Up, and CHI Ultimate Control Hairspray. Just spray in Big Sexy at the roots and blow-dry the hair in the opposite direction. Get that textured volume look by sprinkling in our magic powder (Lanza Powder Up), backcomb hair if desired, and the look can be finished off with CHI Royal Treatment Ultimate Control Hairspray!

Winter is a very dry season. Any skin care advice for this March?

Skin is one of the first things people notice. It is with you for life - so take care of it! We recommend a basic moisturizer for your face like

How can you style the beach wave/ tousled look?

Spray in one of our three sea salt sprays; Paul Mitchell Awapuhi Ginger Texturizing Sea Spray, Aquage Sea Salt Texturizing Spray or Redken Radiant Sea Spray on damp and/or dry hair and scrunch in for a soft, non-sticky, crunch free hold!

For more go to fmstride.com

s!

Product Pick

Lanza Powder Up This product gives you that second day hair feel without feeling dirty or oily. It provides the perfect texture to help support your hair style. If you feel your hair is falling limp just plump it with your fingers and it instantly has volume again! $20.00 Big Sexy Root Pump Plus Just what your hair asked for!

Spray in the crown of your damp hair and watch this heat activated volumizer give you that sexy, full hair. I’s a great starter product for anyone $15.00 who wants volume!

CHI Royal Treatment Ultimate Control Hairspray A great non-sticky, $17.96 “keep your hair looking fabulous” all day long hairspray! It gives great flexible hold, and smells so good! This hairspray definitely doesn’t leave your hair feeling crispy or weighed down!

Training Expert

Spring Break Shape Up!

7 tips to get your swimsuit body ready!

Spring Break is around the corner, and like most people, I bet you’re scrambling into the gym and trying crazy new fad diets. I know as the clock ticks closer, the urge to try drastic measures increases. This year instead of resorting to unrealistic expectations, let’s try focusing on healthy and obtainable goals!

Do not skip meals to lose more weight: Skipping meals only leads to increased hunger and sets you up for overeating at the next meal. Plus, reducing calories also lowers your metabolism which reduces your fat burning furnace.

1

Load up: Head into the grocery store and fill your kitchen and refrigerator with healthy items. Baby carrots and hummus are great to snack on, while lettuce and pre-cooked chicken breast can make for an easy salad.

Get rid of the junk food “out of sight, out of mind”.

2

Set realistic goals: Most people often set unrealistic goals which set them up for failure.

Make small changes such

3

as making dinner every night instead of eating out or jogging in the mornings. Aiming to lose one pound per week is realistic.

Most people underestimate the number of calories they consume: 4 Make it a point to keep a food journal in order to keep you on track. Remember that how much you eat determines weight loss or gain. Familiarize yourself with portions by measuring food and reading food labels.

Motivational signs in your life: Keep things around the house, work place, and car that keep you motivated. Remember to keep them positive such as “I will treat my body well by feeding it plenty of fruits and vegetables.”

5

6

Drink plenty of water: Thirst can often be confused with hunger. Carry a water bottle with you at all times.

Watch what you Drink: Alcohol has calories too.

Also, many drinks use sweetened punch. Choose wisely by avoiding blended fruity drinks. Did you know, a blended margarita can have more than 600 calories and a Mai Tai, 500 calories?

Lower calorie choices include light beer, wine, cocktails with diet mixers, or a Mojito. Monitor the quantity though. Drinking too much can impair your judgment and lessen your ability to eat healthy. Drink water in between beverages and set a limit for yourself.

7

Andrew Richards

Certified Personal Trainer IN2SHAPEFITNESSFARGO For more great tips from Andrew message him on fmstride.com or check out in2shapefitnessfargo.com

Workout

11

Moves to get your abs, butt, and legs ready for the beach!

Last month FM Stride hit the gym to give you a shredding-upper body workout. This month we are back to shape-up that lower body and give you some unique lifts to try on your own. Like always, consult with a physician before trying any type of exercise, and make sure you have the green light to exercise. Let us know what you think of our lowerbody workout and get more training tips at fmstride.com.

4 Difficulty: 8/10

One Legged Side Stability Ball Squats DumbBell Step

ups

8

Difficulty: 5/10

1

Barbell Squat

Difficulty: 5/10 Difficulty: 6/10

5

One Legged Back Stability Ball Squats

Hamstring curl with Stability Ball

Difficulty: 7/10

9

2

3

Straight Legged Dead Lift Difficulty: 6/10

Advanced Straight Legged Dead Lift Difficulty: 9/10

6

Plank With Opposite Arm/Leg Extension

Wall Sit with Stability Ball

Difficulty: 5/10

Difficulty: 8/10

Dumbbell Calf RAises

Stability Ball Roll out Abs

10

Difficulty: 6/10

7

Difficulty: 5/10

11

Excuses

Exercises for a Limited Budget 5 Ways to Work Out and Save Some Cash

1

Ride your bike or walk to work

2

Use your bodyweight as a source of resistance

Gas can eat up your budget fast, not to mention all the other finances that come with a car. A great way to exercise and save money is to ride your bike to work. This may take a little planning ahead, and an earlier departure time, but when you get into a routine exercising on your way to work can save you both money and time at the gym.

There are many popular programs these days that use in-home training and body weight resistance to tone up the body and keep your health in-check.

The reason why these programs are so popular is that they are quick and convenient. The same principle used in bodyweight programs can be applied to your inexpensive workout. By using your own weight and isometric holds you can tone and shed the pounds and not the cash.

3

Enjoy the outdoors

Mother Nature herself can offer you a great exercise program while enjoying the benefits of the outdoors. You can go on a hike or trek in the woods, kayak or canoe or even take a swim. Enjoying the outdoors can be a peaceful experience and can also be a cheap way to get some exercise. There are many bike trails and outdoor exertions at various parks and national parks around the area.

By Troy Henne

4

Turn a playground into a workout facility

Whoever said that playgrounds are just for kids? Monkey bars, ropes, chains and jungle-gyms are all anyone needs to make a great workout facility. Take the kids to the park for an afternoon and try creating an innovative workout by utilizing the playground as workout equipment. Don’t forget to pack a healthy lunch and take the opportunity to have a relaxing picnic in the park after a great workout!

5

Shop until you drop

Whoever said you have to spend money to go shopping? If the weather’s not great and you still need to get out of the house but you have a limited budget, go to the mall for some exercise. Walking one mile per day and doing 10 push-ups and 10 sit-ups will add an extra 10 years to your life. Malls are great places to walk especially if you are a people-watcher. There is always lots going on at the mall, and if you’re not in a rush to get in and out it’s actually quite a fun experience.

E-mail Troy your questions, comments or excuses to troy@fmstride.com

Recreation

FMS e iv

Exclus

It’s All in Your Hips Local Salsa Dance Club Organizer, Edwin Aybar brings health and dance together.

FM Stride focuses on new and exciting ideas help lead to healthy and active lifestyles. We went outside the box this month by spicing up our content with a fun and creative way to stay in shape, Salsa Dancing! FM Stride met up with dance instructor Edwin Aybar, at Salsa Dance Club of Fargo-Moorhead, to learn insider information on the benefits of Salsa Dance. We were surprised and impressed by all the exciting benefits of participating in Salsa, and you will be too!

Q&A What exactly is Salsa?

Salsa is actually a popular term referring to a genre of music derived from the Cuban “Son” of the turn of the 20th century. Cuban Son is a type of slow folk music that came to the states at that time. Latin Americans of all nationalities identified with it, took it as their own, and greatly expanded it, sometimes to the point where it was unrecognizable as “Son.” The changes were mainly made

by Puerto Ricans in the 1930s in New York, which is the birthplace of “Salsa.” The first incarnations of Salsa music were referred to as “Mambo.” You might recall the presence of Mambo music during the 1950s musical West Side Story. Salsa is basically Mambo taken back to the “street.” ....The late 60s and early 70s were the periods referred today as classic Salsa.

What is your experience with Salsa?

I grew up listening to the rhythms, but I grew up in a very religious family and we did not dance. It wasn’t until I came to the U.S. for school and I was almost done with undergraduate school in Chicago that I took an interest to formal dance classes. ... It has been more than seven years since I began learning, and I have travelled to the Southwest and the West coast to learn. I have also been teaching for seven years, which is definitely the best way to learn.

My experience with Salsa dancing has been incredible, and I recommend it for EVERYONE.

What inspired you to start a Salsa dance club in the area?

Iwas looking for a place that offered dancing

and instructions. After searching for some time, I found myself as the instructor. I then needed to find a way to bring people together and locate venues to dance in. When I approached businesses about hosting us, often, I was asked the question, “What is salsa”?

Immediately, I knew this was going to be a challenge. I noticed a cultural need for the community to be exposed to this American style of dance (because remember, it was born in New York). I also think it’s an incredible activity to socialize. You’re not sitting and watching a screen or separated from others by a comfortable three-foot bubble. Instead, your forced to touch others in order to share mutual attention. At the same time, you’re exercising your body as well as your mind. Mechanicalspatial calculations choreographed to music and in harmony with another dancer are not easy. Salsa dancing is such a wonderful way to socialize, exercise, and improve your cognitive abilities.

Tell us about the potential for a Salsa dance class in FM?

There is definitely potential, and many people have shown an interest. The majority of our growth has relied heavily on word of mouth.

The idea of a dance club seems to be catching on fast! I’ve been collecting the emails the Salsa Dance Club participators, and have collected over 500. The number can seem minuscule, but certainly proves the interest in the area.

Edwin Aybar Age: 29 Hometown: Mayaguez, Puerto Rico Years Dancing: 8 years Education: B.M. Wheaton Conservatory of Music; M.M. from SIUE; M.M. from USD; DMA from NDSU (current) What you like to do outside of dancing/ hobbies: I like movies, friends, business traveling and I love doing things that will expand my mind.

Who is Salsa for?

Salsa is for anyone who can move. Children who learn how to dance have an advantage over those who don’t. Also social dance is the only type of exercise shown to reverse the effects of dementia in elderly. Learning how to move yourself to music in relation to another person’s movement beside you is certainly a different way of using your brain. I’ve found that anyone can learn how to salsa and have fun with it.

Tell us about overcoming the fear of dancing.

I can relate with the fears of dancing. I used to say “Oh my goodness, I have to go and TOUCH other people? What if I look like an idiot when I move!?” With the first lesson I took, I had the pleasant surprise in realizing I was not the only person making a “fool” out of myself. I was joined by others with the same fears, and we learned to have fun together. Moreover, the routines that required interaction with the opposite sex had a proper start, middle and ending. Salsa dancing is the OPPOSITE of club grinding. Which has the older folks at the church frowning upon. So, I found that by simply taking a first step and joining a class help the fears disappeared immediately. Plus, now in my late twenties, I am beginning to really think that more good things than bad come from a little sexiness.

Can you explain the health benefits of Salsa dancing?

There are many health benefits! Besides increasing energy and reducing stress, dancing improves the strength and endurance of the respiratory, cardiovascular, and musculoskeletal systems. It is a fun way to increase your body’s flexibility, posture, and

balance. The average salsa dancer burns between 250 and 500 calories for every hour of dance, depending on body weight. Salsa is classified as one of the most active styles of social dance. Dancing also teaches your body to react in unfamiliar ways, enhancing the functionality of the overall nervous system.

Salsa dancing has also been linked to support of overall mental health. By simply learning new movements and mastering sequences can improve self-esteem and confidence. The sense of personal and social well-being that comes from involvement in dance cannot be over emphasized. Human touch is a very powerful thing, and I believe sharing a dance is the fastest way of feeling accepted, worthy, and equal to someone. A book could be written about the benefits of human touch alone, but the beauty of human touch through dance is on another level. It’s the collaboration between two people, a leader and a follower, and an effort to organizing a identical movement of their bodies.

Is there a social aspect to Salsa?

Absolutely. Besides all of the benefits already mentioned, attending Salsa Dance Club is a fun way of creating new relationships.

Ordinarily, you can spend $50 or more on dinner and a movie with someone, where most of the time is spent facing forward and looking at a screen. In an activity like dancing, you’ve already began a task together (learning the moves) which is a way to overcome the physical awkwardness. Not only this, but Salsa encourages people to go experience dancing

with other people. So yes, coming to Salsa Dance Club will be good for your social life, and it can definitely be good for your love life.

Particularly, if a couple is willing to give each other the freedom to dance with others.

What’s the atmosphere like at your dance classes?

The atmosphere is laid back and casual. We

provide both “open dancing” events and formal classes. We provide a small, beginner lesson for newcomers, and open dancing for the rest of the night. Everyone mingles, and you are typically expected to dance one or two songs with somebody before saying “Thanks for the dance” and moving on. A few couples sometimes decide to dance together for the entire night.

For more information find Salsa Dance Club of Fargo-Moorhead on Facebook Or Go To: fmstride.com

Supplements

Keep Your Joints Healthy

As an athlete you need to keep your joints and ligaments healthy in order to reach the full potential in your workouts.

There is nothing worse than having a nagging pain in your elbow, knee or shoulder. The joints in your body get put under a lot of stress whether you are a competitive weight lifter or a long distance runner. The benefits of living a healthy lifestyle also come with some compromises to your joints. As you work out the cartilage in your joints slowly breaks down over time, this tissue is very slow to rejuvenate because of the lack of blood supply to the area.

The best practice for joint health is preventative care and proper supplementation to ensure your joints stay healthy. Here are some supplements you may want to try if you want to shake the pain during your workouts.

Glucosamine is a natural amino acid produced in your body. It also serves as a precursor to a molecule used in the formation of cartilage.

Glucosamine is a critical amino acid and used for many purposes throughout your body. Increasing levels of glucosamine in your body increases the formation of cartilage by allowing more free-form glucosamine to be converted to the cartilage precursor.

For more check out fmstride.com

Chondroitin is a natural molecule found in the body and is a major component of cartilage- the connective tissue that cushions the joints. It has also been shown to block enzymes which break down your cartilage.

Chondroitin has also been used in the treatment and prevention of osteoarthritis which is an arthritic condition characterized by the breakdown of cartilage in your joints.

MSM stands for Methylsulfonylmethane. This supplement can be taken to improve the strength and flexibility of ligaments and tendons. By reducing the tension in your ligaments and increasing flexibility your joints will move more freely and with less pain. Studies have indicated that patients who take daily doses of MSM exhibit relief from osteoarthritis.

Once again we see the importance of this diverse supplement.

Omega-3 is a fatty acid that is used in many ways in the body such as brain health, heart health and now joint health. This fatty acid actually provides lubrication to your joints along with a natural source of anti-inflammatory effects to help decrease the pain to your joint area.

When taken consistently, Omega-3 has proven to relieve pain from those suffering from rheumatoid arthritis.

Women’s Fitness

Two Women Living a Totally Balanced Life

Cindy Kloeckner owner/director of nutrition services

Barb Kloeckner owner/personal trainer/group fitness instructor.

••• How long have you been at Total Balance for Women? We acquired Total Balance on November 1st, 2010. Barb managed this facility for 5 years before the change to Total it feels like home here for us! It’s amazing how many members are still here 11 years later!

••• Can you list your experience in women’s health? We have a combined total of 14 years of experience working in a women’s only health club. Our co-ed Total Balance location in North Fargo is approximately 70% women as well. Our professional lives have been dedicated to helping women on their journey to a greater state of health and fitness.

••• What are some of your credentials in the health, fitness, nutrition or wellness fields? I (Barb) graduated from Augustana College with Degrees in Exercise Science & Nutrition. Cindy graduated

Total Balance for Women is a unique fitness facility in Fargo-Moorhead tailored specifically to meet the health and wellness needs of women.

Total Balance for Women offers a welcoming and comfortable environment and implements a support system into their training program to encourage persistent training effort. Women, if you’ve been looking around the area for this type of facility, FM Stride has found what you’re looking for.

Stop in to Total Balance for Women and check them out for yourself! as valedictorian of her class from NDSU with degrees in Corporate & Community Fitness and a minor in Nutrition. We have vast experience working with people in helping to improve their exercise, nutrition and lifestyle habits.

••• Why did TB open an all woman’s facility? When Mark Knutson decided to sell Go Far Woman, he wanted to be sure the club would continue it’s success. Mark contacted us with confidence that we would be well equipped to take over and continue to support existing members. Total balance provides a fitness center environment that becomes more than a ‘club’. It becomes a place that is often times the BEST part of your day! The facility has always been exclusive to women, and is designed to thrive as that type of club.

Mon - Thurs Friday Saturday Sunday

5am -10 pm 5 am - 8 pm 6 am - 6 pm 8 am - 6 pm

••• What are some major differences between women’s health and men’s health?

Distinctions are more accurate by individual personality rather than gender. There is a broad range of personality types which range from independently, self-motivated to highly dependent traits. Men typically see greater physical results faster than women, but both genders most definitely feel the impact of improved energy, vitality and a sense of purpose when they are taking care of themselves. We feel that we have an advantage of working with women because we have worked with EVERY type of age, shape and fitness level! There is not a definite program for how any particular gender obtains results; However, we feel that we have a team of experts around us that can relate to and identify with each of our members’ goals!

1525 32nd Ave. S 701-540-0740 totalbalancefargo.com

••• What is the advantage of belonging to an all woman’s facility? We as women are always our greatest self critic! Total Balance for Women allows women to be transparent and not feel self-conscious in an environment with men around. We are able to target our programming to what women enjoy, allowing us focus and specialize. Our class schedule and motivational programs offer ongoing support and opportunity for women to make lifestyle changes.

••• What is the atmosphere like at Total Balance for Women? It is an upbeat, clean, contemporary, and fully equipped facility. The energy is positive, supportive, and contagious. Our co-ed north location, however has a northwoods, ‘home-town’ feel to it. The unique vibe in each location is just awesome!

••• Can you tell us about some unique programs that you offer? There are always extracurricular activities available for our members.

Currently we have an 8 week Biggest Mover contest going on that encourages attendance to our group fitness classes. Weekly prizes are given away, as well as additional incentives, support and motivation. We are also promoting Sole Support Donation Drive to collect new and gently used athletic shoes for local charities. Members are treated to smoothie samples on occasion to promote our Ultimate Nutrition programming and to show them how DELICIOUS a quick, fast meal can be! All memberships include life coaching classes with a new lifestyle topic offered

every 2 weeks. Something is always brewing at Total Balance to support our members!

••• Tell us about the support system at Total Balance? Most individuals fall in to the category of requiring accountability, motivation and support. For those personality types it is essential to offer options and opportunities to stay on track. Our personal trainers hold you accountable and keep you focused on your goals. We offer other options such as our Fat Defeat class, which is a major component for members that want to lose weight and keep it off. One of our highest values is supporting our members.

••• What is the potential for an all- inclusive women’s facility in FargoMoorhead? Our vision is to provide a location that becomes an all-in-one fitness and wellness facility for people. We have Fitness, Nutrition, & support (3 components of wellness success) under one roof and available to our members. We are thrilled to have Total Balance for Women and are excited to as we continue to grow our member base.

Every club has their own unique niche and vibe. What we are most proud of is the dynamic group fitness programming that we have established in our clubs. We are considered a Platinum Elite organization with Body Training Systems as we offer all 7 of the 7 programs at Total Balance for Women. This particular type of group fitness programming provides a consistent, fun and effective experience for our members! •

The Best Event Calendar In Fargo-Moorhea

Sportsman Show

Fargo Film Festival

ND Class A State BB

Scheels Arena March 9

October Road The Venue March 10

Fargodome March 10-12

St. Patricks Day Parade

Hjemkomst Center March 12

Gary Allen

The Venue March 19

Shooting Star Casino March 24

Fargo Force vs. Des Moines Scheels Arena March 31

International Sugar Beet Institute

Celtic Festival

Downtown March 12

Max Fights

The Venue March 4

Fargodome March 3-6

Fargo Theater March 1-5

Fargo Force vs. Sioux Falls

Hairball

Mark your Calendars for These Events in April!

Fargodome March 16-17

TNA Wrestling

Fargo Civic Center March 24

Cirque Du Soleil Dralion Fargodome April 5-7

ad! www.fmspotlight.com

REO Speedwagon

Derby Girls

Shooting Star Casino March 4

The Suburbs

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March 17

Fargodome April 8

Scheels Arena March 18-19

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Fargo Theater March 26

Harlem Globetrotters

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Fargodome March 18

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Fargodome March 25-26

The Venue March 6

Fargo Force vs. Lincoln

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PRCA Rodeo

Umphrey’s McGee

Fargo Civic Center March 5

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Big Boy Toys Expo Fargodome April 15-16