January 2015 Stride by Spotlight Media

New Year, New You Ashley Sornsin’s specially designed workouts, recipes and more.

FARGO’S FITNESS HOT SPOTS

Find your fitness home for 2015.

Starting Fresh The future of Stride Magazine: fitness.

100 Pounds

and counting Journey through a doctorsupervised weight loss program.

NEW WAYS TO

GET IN SHAPE IN THE NEW YEAR

Krystle Kvidt lives and breathes yoga. Experience her Shred and Sculpt Class on page 26.

Find the workout that fits your personality.

JANUARY 2015 | FREE

editor

meet the editor

a new year a new stride HELLO ALL. My name is Andrew Jason and I’m the new face in front of Stride magazine. As you flip through the magazine, you might notice a change. Stride has switched focus for 2015 and we are very excited about this change. Going forward, the magazine will focus strictly on fitness. Fargo is consistently ranked as one of the best cities to live and work. Self magazine ranked Fargo as the eighth healthiest city to live in the U.S. Prevention magazine ranked Fargo as the sixth happiest, healthiest city in America. (We were ranked as “Spiritual Pioneers”

Stride • January 2015

because of the regular church attendance.) I could continue listing national organizations that recognize what our community has to offer or I can look internally. With more than 40 miles of on-street bike lanes, 100 plus parks and dozens of fitness centers – it’s evident that we are a healthy group up here in the frozen tundra. It is the magazine’s goal to continue this trend as Fargo-Moorhead grows. We believe that we can make this one of the healthiest cities in America. We won’t be focusing on 10 ways to get a six-pack, how to lose weight without eating or any of those

other false promises other fitness magazines try to sell on their cover. The truth about fitness is that it’s a lifestyle change. You don’t become fit over night. It’s a constant process. We invite you to make the change with us. As you make your New Year’s resolutions to lose weight, get in shape and have more energy, we dedicate ourselves to helping you reach those goals. Enjoy our unique ways to get in shape and we’ll see you next month.

Andrew Jason Andrew Jason andrew@spotlightmediafargo.com

TEAm

meet the team Every month, Spotlight Media brings you Fargo Monthly, Stride, Bison Illustrated and Design & Living Magazine. Here are the people who make these wonderful mags. In 2014, we printed over 3,000 pages among our four publications. Thus, we celebrated at Drekker Brewing Company in downtown Fargo. Here is to another fabulous year.

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

JANUARY 2015 Publisher

Spotlight Media LLC. www.spotlightmediafargo.com President/Founder

Mike Dragosavich

General Manager

Brent Tehven

Craig Holmquist Marketing/Sales

Andrew Jason

Tracy Nicholson, Paul Bougie, Kristen Killoran, Paul Hoefer, Alicia Stuvland, Tiara Law

Editor

Circulation Manager

Graphic Design

Heather Hemingway

Research/Contributors

Nick Schommer

Sarah Geiger, George Stack Aubrey Schield, Ashley Sornsin, Hanna Grinaker Copy Editors

Erica Rapp, Lisa Marchand

Stride â&#x20AC;˘ January 2015

â&#x201E;˘

Spotlightmedia

Circulation Manager

Editorial Director

Andrew Jason

SPOTLIGHT MEDIA

CONTACT 502 1st Ave N Ste 100 Fargo,ND 58102 701-478-7768 info@spotlightmediafargo.com

Codey Bernier Administration

Web Developer Photography

J. Alan Paul Photography, Tiffany Swanson Delivery

Chris Larson, Payton Berger, Hal Ecker

Stride Magazine is published by Spotlight Media LLC. Copyright 2014 Stride Magazine & fmspotlight. com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmspotlight.com. Stride Magazine & fmspotlight.com will not be held responsible for any errors or omissions found in the magazine or on fargomonthly.com. Spotlight Media LLC., accepts no liability for the accuracy of statements made by the advertisers.

contents

January contents

17 35 Beat the Winter Doldrums

14 The Fit Perspective Cover Story

17 New Ways to Get in Shape in the New Year

Join us as we travel around the FM area in search of unique workout spots. Read about five places where you can get a workout to fit a new fitness routine for the New Year.

30 Fargoâ&#x20AC;&#x2122;s Fitness Hot Spots

36 Loser Lifestyle

Amy was overweight and out of options, until she learned about a weight loss program offered through Sanford. Read more of her story.

42 Lace Up 44 New Year, New You Ashley Sornsin shares her fitness expertise in this workout schedule designed to help you build the new you in the New Year.

Get Involved Email info@spotlightmediafargo.com with your story ideas. Check out fargomonthly.com for additional stories. Find us on Facebook by going to facebook.com/fmstride. Follow us on Twitter @stridefargo.

healthy habits At a time in the year when diets are all the rage, here are five things I’ve learned about me, and my body and what showing love to it will do for you.

healthy

Smile At Yourself Every morning when I look into the mirror, I try to appreciate at least one good thing about my reflection. Where before I may have picked apart the flyaway hairs or the pimple on my chin, now I notice my sharp green eyes (that look exceptionally big when I wear my glasses) or the smattering of freckles strewn across my nose that bleed into one big blob when the sun comes out.

habits

with

hanna

The Fit

Perspective By Hanna Grinaker | Photo by J. Alan Paul Photography

HELLO!

My name is Hanna. A little background on me: I’m a ginger and I love to laugh. But you know what? I haven’t always been so quick to smile. The year of 2014 has been quite the learning year, and one that taught me that when all else fails, that is exactly what you should

hanna

Stride • January 2015

do, smile. From moving seven different times, to starting and then quitting a job and experiencing some other bumps and bruises along the way, I am finally in a great place. But one of the best and most transformative lessons I learned over the past year is how wonderful it is to be good to your body both from a physical and emotional standpoint.

instagram.com/fitgingersnap

Be Happy With the You that You Are When I flip open a magazine and am hit with images of perfectly photoshopped bodies, I’m no longer hit with an instant inferiority complex. I don’t allow myself to dwell on their physical appearance at all. The fact that I don’t look like them doesn’t bother me anymore (because hey, it’s fake!), and when I say that I like I my body as is, I know it’s genuine, as opposed to simply being a mask for my insecurities.

Healthy Choices are Just That—A Choice Now when I eat healthy foods, I replace packaged foods (think granola bars and the like) with apples and peanut butter or veggies and hummus. And you know what? It doesn’t feel like deprivation. Likewise, when I exercise, I don’t do it to “fix” myself. My actions are no longer driven by how they’ll change my body into something skinnier or more muscly — now, they’re just something I do. Period.

Learn to forgive I’m able to actively forgive myself when I go hog wild on frozen yogurt or chocolate chips or spoonfuls of peanut butter, as opposed to forcing the memory from my mind. Maybe I didn’t need to eat the whole bag of trail mix in one sitting, but in the moment I wanted it and I don’t need to make myself feel bad for my choices.

Enjoy And finally, I am beginning to understand that no matter what my goals, my life is ultimately meant to be enjoyed. And it’s perfectly OK to take a break every once in awhile.

Happiness looks good on EVERYONE. Try it out for size sometime.

MOVE

2015

YOGA

HEALTH

BOXING

FITNESS

DANCE

NEW WAYS to get in shape in the NEW YEAR JOIN ME AS I LACE UP MY SNEAKERS AND CHECK OUT A HANDFUL OF GYMS AND FITNESS STUDIOS IN FARGO-MOORHEAD. WITH THE HELP OF PHOTOGRAPHER J. ALAN PAUL, I’VE CAPTURED GLIMPSES OF SEVERAL PLACES IN THE AREA WHERE YOU CAN GET SOME FUN, UNIQUE AND SERIOUSLY FAT-BURNING EXERCISE. By Aubrey Schield Photos by J. Alan Paul Photography

NEW FITNESS

TIRED OF RUNNING ON THE TREADMILL? CHECK OUT BARBOT BOXING.

In the Ring with

JUST DO IT. YOU WON’T BE DISAPPOINTED.

Barbot Boxing Stride • January 2015

esse Barbot, owner and coach, opened Barbot Boxing on Nov. 3 in Fargo. Even though it’s a specialized workout facility, Barbot Boxing is not closed off to you if you are totally new to boxing. “Everyone is welcome,” Barbot said. “We have people that come in that have never thrown a punch in their life.” Barbot, along with three other coaches and interns, are there to guide you no matter what level of experience you bring to the ring. I’ve never boxed in my life. I’ve never even seen a Rocky movie (I know, get out your pitchforks). Barbot’s passion for the sport was apparent as he showed me the basics: how to punch, stand and move. After a few minutes of working with him I already felt more confident with my ability. Boxing is a great way to get in shape while having a good time. If you’re doing it correctly, you’ll use your entire body to throw a punch. From your legs, through your core and into your arm; it’s all about deep bursts of energy and it requires a lot of muscles in your body. There are several health benefits to boxing, including cardiovascular health and building lean muscle mass and bone density. Barbot also said boxing gives people confidence and is a great form of selfdefense. Trust me, your whole body will thank you for getting in the ring with Barbot Boxing.

THE BASICS 1

Here are a few things I learned at Barbot Boxing.

2 In boxing, you throw punches on a counting system. Each number corresponds with a different punch.

COSTS Adult Membership $65 per month Youth Membership $55 per month For the month of January, Barbot Boxing will waive your $15 enrollment fee, so what are you waiting for?

Footwork is key. You always want to be moving forward as you throw your punches.

I learned how to punch correctly. Believe it or not, there’s a right and wrong way to knock someone’s teeth out!

WANT TO GET IN THE RING WITH BARBOT BOXING? Search Barbot Boxing on Facebook 701-412-1479 764 34th St. N, Fargo

Grappling to Get Fit

WANT TO GET A WORKOUT AND LEARN SELF-DEFENSE AT THE SAME TIME? GIVE JIU-JITSU A TRY. 21

NEW FITNESS

JIU-JITSU LIFESTYLE Practicing Jiu-Jitsu and other martial arts can impact your health and way of life in many ways. 1 Improve cardiovascular health. 2 Strengthen your core.

met up with George Andersch of Fargo Brazilian Jiu-Jitsu & Mixed Martial Arts. Andersch and his wife, Sarah, both black belt instructors, opened the gym to share their knowledge of Jiu-Jitsu and Mixed Martial Arts. Growing up with an older brother, I wish I would have learned some of these techniques sooner. Jiu-Jitsu is the art of grappling, similar to wrestling. The positive impacts it can have on your health are immense. “The great thing about Jiu-Jitsu is that it’s a total body workout,” Andersch said. “There’s nothing more physically exerting than moving yourself through obstacles.” There is an infinite number of moves and positions in Jiu-Jitsu, and they are constantly changing. “There’s a lot of different options for many different body types, many different strengths,” Andersch said.

Stride • January 2015

Jiu-Jitsu is a great form of self-defense too. The techniques you’ll learn are practical and fairly simple to use should you ever find yourself in a dangerous situation. Fargo BJJ & MMA also has a program for kids that teaches them ways to get out of an altercation with bullies at school. Andersch showed me a couple different things to defend myself against someone larger and stronger. Jaime Rodriguez, a student who trains twice a day every day, volunteered as a willing dummy for me to practice on. I learned how to use my size to my advantage, wrapping my arms around Jaime’s neck in a chokehold. Everyone is welcome at Fargo BJJ & MMA, no previous experience required. Instructors hold classes Monday through Saturday and the gym is open for individual training on Sunday. Check out their website or give them a call.

3 Become more in tune with your body. 4 Improve posture. 5 Learn selfdefense tactics and maneuvers. 6 Build confidence.

STEP ON TO THE MAT AT FARGO BJJ. fargobjj.com 701-235-5506 4683 13th Ave. N, Fargo

NEW FITNESS

Making The 24

Rounds

Stride • January 2015

LOOKING TO GET FIT FAST? STOP BY 9ROUND, BUT DON’T EXPECT YOUR AVERAGE GYM.

n just 30 minutes you’ll work your way through nine activities, exercising all of your muscles simultaneously. Though it’s short, your body will get a lot out of the specially designed workouts at 9Round. “It’s full body in 30 minutes,” co-owner Jamie Engelstad said. “It’s amazing how fast the 30 minutes go by.” With no set class times, 9Round is one of the most convenient fitness services Fargo-Moorhead has to offer. Three minutes is the longest you’ll ever have to wait to start your workout. Heck, you could stop in at 9Round on your lunch break and get in some healthy exercise. Engelstad said they recommend coming in two to three times throughout the week when you’re starting out. With a monthly membership fee you have unlimited access, so you can exercise as you feel comfortable. 9Round in Fargo has several trainers that will guide you through the various stations. I checked it out for myself and got to work with head trainer Jason “Big Dawg” Mayse. Through the high kicks, punching bags and sit-ups, I felt the burn from head to toe, bicep to quad. Mayse walked me through each round, explaining, demonstrating and encouraging along the way. This workout will have you moving your body in unique ways and working muscles you didn’t know you had. And with 9Round’s ever-changing stations, you’ll never get bored. So get out your grubby shirts and your water bottles and head over to 9Round, your first workout is free of charge.

9 ROUNDS 1-2 STRENGTH & STAMINA In the first two stations, I used hand weights to enhance toe taps. After a few reps, my legs were warmed up and I had already gotten my heart rate up. The beginning of the workout is designed to kickstart your strength and stamina.

1-2

3-8 KICKBOXING Who doesn’t love punching and kicking a giant bag to relieve stress? I certainly do. The majority of my workout was spent doing kickboxing moves: punches, uppercuts, high kicks and working the speed bag. Each activity worked different muscle groups and, when done consistently, can really burn fat.

3-8

9 CORE Save the best for last – or the hardest. Finally, we worked my core, strengthening the most important part of the body and key to building strength.

STATS · Burn up to 500 calories every workout. · Work all muscle groups. · Trainers help and guide you for no additional charge. · One member lost 30 pounds in one month. · First workout free of charge.

INTERESTED IN GIVING 9ROUND A SHOT? 9round.com 701-478-KICK 2553 Kirsten Lane S, Fargo

NEW FITNESS

Dancing Queen

Stride • January 2015

NAME THE STYLE OF DANCE YOU WANT TO LEARN. THE BONNIE HANEY DANCE & PERFORMING COMPANY CAN HELP YOU OUT.

aybe you want to brush up on your ballroom dance or maybe swing is more your speed. Whatever your reason, you’ll find what you’re looking for in the studio. The studio recently presented its Nutcracker & Holiday Show in December. As I spoke with Bonnie Haney, her students rehearsed numbers from the ballet, Tchaikovsky’s music playing in the background. While most choose to perform, students at the Bonnie Haney Dance & Performing Company are not required to do so. If you are simply interested in dancing as an exercise, that’s just fine. You may think of dance as more of an art, similar to music or painting, than a form of exercise. However, every type of dance has its own unique way of getting you into shape. Tap, for example, is a great aerobic workout. Ballet, on the other hand, builds muscle strength and endurance. Try doing a couple pliés or tendus and you’ll know what I mean. The benefits of dance, like other forms of exercise, promote a healthy lifestyle and physique. When practiced regularly, the health benefits range from increased heart health, improved flexibility to better mental health. “It’s a good exhaustion,” Haney said. “The music and dance and all those things can take you to another place — to your Zen.”

PUT YOUR DANCING SHOES ON Bonnie Haney Dance & Performing Company offers lessons in many different types of dance. Here are just a few you may want to check out. · Ballet · Tap · Jazz · Irish · Hip Hop · Swing · Zumba · Youth & Adult Dance Exercise · Ballroom

COSTS $18 per class Other payment options and price breaks available.

Dance also improves posture, Haney said. “You learn the rights and wrongs of what to do with your body, and so it really helps you carry in anything you’re going to do,” she said. The studio has classes Monday through Saturday with new sessions beginning in January and summer classes in June.

INTERESTED IN GIVING BONNIE HANEY A SHOT? bonniehaneydance.com 701-232-9900 8051 25th St. S, Fargo

NEW FITNESS

YOU WILL FALL IN LOVE WITH YOGA IN JUST ONE CLASS.

Hot Fitness at Haute Yogis

Stride • January 2015

WHAT CAN YOGA DO FOR YOU? · Heal and prevent injuries. · Burn fat and calories. · Increase strength and endurance. · Improve cardiovascular health. · Decrease stress and improve mental health.

Give me one time,” Krystle Kvidt, certified yoga instructor at Haute Yogis in Moorhead, said to me.

changing up her workouts to reflect the needs of her classes. You’ll never get the same thing twice at Haute Yogis.

Whether you’re a die-hard yogi, a couch potato or somewhere in between, there’s a place for you at Haute Yogis.

“You won’t ever be bored in yoga, that I can tell you,” Kvidt said.

I took Haute Yogis’ Yoga Sculpt and Shred class and sweat out every single toxin that there ever was in my body. During the hour-long class we went from warming up in planks, downward dogs and tabletops, to a nonstop onslaught of different poses and movements that challenged all areas of my body. And that’s just one class. Haute Yogis also offers Vinyasa Power Yoga, Kick Cardio Barre, Yoga Barre and Haute 20s, which incorporates Bikram Choudhury’s traditional hot yoga sequencing. Kvidt is constantly

Worried about having little or no experience? Don’t be. Everyone at Haute Yogis is supportive and brings different skills to the mat. Kvidt’s instruction is encouraging and will push you to do things you didn’t think you could. Also, her workout playlists are on point. After class, I skipped the beer and burger for a glass of water and a Honeycrisp apple with peanut butter. After only one class, I’m officially a Haute Yogis believer.

COSTS Single class $12, $5 for students 10 Class pass $90

FALL IN LOVE WITH YOGA. haute-yogis.com 701-373-5523 Lower level of Edge Fitness, at 3501 8th St. S, Moorhead

DIRECTORY

Fargo’s Fitness

Hot s t o sp By Aubrey Schield Photos by J. Alan Paul Photography

et’s be honest. It’s freezing outside and our motivation to get out and burn some calories has plummeted right along with the wind chill. Can anyone blame us? That 6 a.m. workout at the gym that used to jumpstart our morning gets cashed in more and more for an extra hour in the comfort of our warm, cozy beds. Continuing your exercise routine through these winter months can be tough. Tougher still if you haven’t found a gym to call your fitness home. There are tons of gyms, studios and facilities in the FM area for anyone concerned with his or her health. This might make finding a gym a little daunting. With so many options out there, we’ve developed a list of some of our favorite spots to sweat off a few calories and warm up in the midst of this below zero weather. Hopefully, this list will help you lose some of those holiday calories and keep your New Year’s resolutions. Important factors to consider while choosing a gym: • Proximity to where you live or work. • What type of workouts do you prefer? • Cost: Is it a yearly or monthly membership? Whatever you decide, make it work for you. Exercise is not about fitting into one specific mold; it’s about getting and staying healthy in your own individualized way. We hope this list helps you find a place where fitness becomes an enjoyable part of your lifestyle. Here’s to a new year and some new workouts.

Stride • January 2015

Key Equipment Group X Classes Membership Exclusive Personal Trainers Child Care 24 Hour Access Contract Workout Specific Amenities Free Trial Insurance Reimbursement

American Gold Gymnastics There are many benefits to participating in gymnastics. The folks at American Gold Gymnastics believe in offering this wonderful sport to children in the FM area. 2001 17th Ave. S., Fargo 701-280-0400 americangoldgymnastics.com

Anytime Fitness

Body shop Training

CrossFit 701

Elements Fitness

The folks at Body Shop Training will give you “workouts that make your skin cry.” That’s a good thing. With personal attention, you’ll be encouraged to set and reach your goals.

CrossFit, the principal strength and conditioning program for police academies, is a workout that will challenge your body in new ways.

Fitness for women. This facility offers what women want in an exercise, providing a comfortable environment to burn calories and get fit.

4207 12th Ave. NW, Fargo 701-367-2823 Find them on Facebook.

Core Fitness This is a family-oriented fitness facility worthy of giving a try. Owner James Hensyel moved from Las Vegas to open Core Fitness in Fargo, a cutting-edge gym with several amenities and classes to benefit from. 2424 13th Ave. S., Fargo 701-356-2044 corefitnessnd.com

3309 Fiechtner Dr, Suite #4, Fargo 701-430-1987 crossfit701.com

Curves Curves gives women a great place to get in shape with encouraging coaches, Curves’ meal plan and quick 30-minute workouts. 3051 25th St. S, Suite M, Fargo 701-298-0303 123 21st St. S, Moorhead 218-287-4295 curves.com

3120 25th St. S, Suite M, Fargo 701-356-5200 elementsforwomen.com

Family Wellness Fitness for the whole family. Family Wellness offers tons of classes, equipment and opportunities for you and your family to fit exercise into your busy schedules. 2960 Seter Parkway, Fargo 701-234-2400 familywellnessfargo.com

Edge Fitness

Family Wellness Yoga

It has a little bit of everything. Sports, personal training, massage therapy – you name it.

From group classes to individual training, this gym has everything you’ll need to keep those New Year’s fitness resolutions.

Looking for a supportive place to learn and practice yoga? Head over to Family Wellness in West Fargo and check out their yoga program.

3491 University Dr. S, Fargo 701-237-4805 courtsplus.org

3501 8th St. S., Moorhead 218-422-3343 edgefitnessmoorhead.com

3104 Bluestem Dr, Suite 107, West Fargo 701-234-2400 familywellnessfargo.com/yoga

Courts Plus

Stop in and get some exercise at anytime of the day. With a membership at Anytime Fitness, you get 24-hour access to any of the four FM locations. That means fitness that works with your schedule. 2614 Broadway N, Suite B, Fargo 701-239-1781 1801 45th St. S., Fargo 701-277-5040 5101 Prosperity Way, Fargo 701-566-8507 1710 Center Ave. W, Dilworth, Minn. 218-227-0010 anytimefitness.com

Barbot Boxing Let your stress out on a punching bag and get fit at the same time. Barbot Boxing is a new resource for you to add to your fitness routine. And, for the month of January, Barbot will waive your startup fee. 764 34th St. N, Suite Q, Fargo 701-412-1479 Find them on Facebook.

directory Fargo BJJ & MMA

Haute Yogis

Let black belt instructors George and Sarah Andersch teach you the art of Brazilian Jiu-Jitsu. You’ll be surprised by the strength your body is capable of. Get an amazing workout without puffing away on the treadmill.

Practice your asanan with certified yoga instructor Krystle Kvidt. With classes meeting throughout the week and new workouts all the time, you’re going to love the exercise you’ll get in this fun, encouraging environment.

4683 13th Ave. N, Fargo 701-235-5506 fargobjj.com

3501 8th St. S, Moorhead 701-373-5523 haute-yogis.com

FIT

Isaak Studios

Sweat out all your toxins and bad vibes with hot yoga at FIT yoga studio. It offers several classes at different levels of intensity.

Use pilates to strengthen your core and to get fit. Choose from private and group sessions and work with certified trainers to get the most out of your workout.

4650 38th Ave. S, Fargo 701-356-8617 ndfit.com

Fitness 52 Check out the 52nd Avenue community’s premier workout facility. With 24-hour access, a variety of membership options and tons of equipment and resources to tap into, Fitness 52 may be the place for you to turn over a new leaf in your fitness. 2600 52nd Ave. S, Fargo 701-361-2280 fitness52fargo.com

Fitness 4 Life It may be small, but this facility provides the equipment and space you’ll need to get fit. Use their cardio equipment, circuit training equipment and studio for an exercise that fits your lifestyle. 1420 9th St. E, Suite 405, West Fargo 701-277-5711 fmfitness4life.net

G Fitness Join this program of Gasper’s School of Dance and get fit doing fun dance moves in their different classes. With such a variety, you’re sure to find what you’re looking for in a workout. 524 7th St. N., Fargo 701-234-9440 gaspersschoolofdance.com

Stride • January 2015

4303 17th Ave. S, Fargo 701-799-7572 isaakstudios.com

joefitness This is a personal training and bootcamp fitness gym where you’ll get your behind in gear. Trainers Joe and Jill will work closely with you to achieve your fitness goals. Bonus: the first two weeks of class are free. 4201 38th St. S, Unit F, Fargo 701-446-8303 joefitness.com

Max Training Become a MAXster and unleash your fitness potential. Work with personal trainers and COREMAX equipment to get the best results. 1518 29th Ave. S, Moorhead 218-359-0220 maxtrain.net

Maximum Performance and Fitness Train one-on-one to meet your ideal fitness goals. Your success is the goal at Maximum Performance and Fitness. The personal trainers you’ll work with are there to ensure you get a good workout and enjoy the process. 1001 Westrac Dr, Fargo 701-212-6107 mpfitness.net

Gyms By The Numbers We dug up some stats to show you all that the FM gym scene has to offer.

15+

24-hour gyms in FargoMoorhead

gyms offer free trial period

30+

facilities with personal trainers

16+

workout specific gyms

MSUM Wellness Center Home of the MSUM Dragons, this facility is conveniently located in Moorhead. It offers tons of equipment for you to use in your own fitness plans. 805 14th St. S, Moorhead 218-477-4300 mnstate.edu

Mojo Fit Studios The instructors at Mojo Fit Studios will give you everything you need to be a successful yogi. With several different classes to choose from, there’s something for everyone. 1650 45th St. S, Fargo 701-526-0908 mojofitstudios.com

Planet Fitness

TNT Kid’s Fitness & Gymnastics

Total Woman

Welcyon Fitness After 50

Want a gym without the judgement? Their Judgement Free Zone® gives you the freedom to exercise at your own pace.

The programs at TNT are designed to enhance all children’s fitness and social engagement in a fun, activityfilled environment.

Here’s something to try: vertical pole fitness. At Total Woman, you’ll get fit using a vertical pole and practicing different dance moves. Use resistance training and your own body weight to tone your core and other muscles.

This health club is dedicated to adults over 50 who want to be healthy and get in shape. For no extra charge, you’ll get to work one-on-one with a trainer.

800 Holiday Dr, Moorhead 218-477-1955 4325 13th Ave. S, Suite 9, Fargo 701-478-3300 planetfitness.com

Revolution

2800 Main Ave, Fargo 701-365-8868 tntkidsfitness.org

The Academy of Combat Arts

This facility gives you a private environment to work one-on-one with personal trainers.

Get fit and learn self defense in Brazilian Jiu-Jitsu, women’s kickboxing, Muay Thai kickboxing, wrestling and more.

3105 N. Broadway, Suite #13, Fargo 701-321-0377 revolutiontrainers.com

3332 4th Ave. S, Suite D, Fargo 701-478-2242 fmaca.com

Snap Fitness

Total Balance

This is a super convenient fitness option to fit into your busy schedule.

They believe it is possible to make fitness the best part of your day. With a whole bunch of classes meeting all day, you won’t get bored checking out everything Total Balance has to offer.

4265 45th St. S, Fargo 701-356-3651 521 32nd Ave. W, West Fargo 701-356-3650 814 30th Ave, Moorhead 218-233-7627 snapfitness.com

1461 N. Broadway, Fargo 701-293-6037 totalbalancefargo.com

764 34th St. N, Suite P, Fargo 701-306-7106 total-woman.net

Wallman Wellness Center

2603 Kirsten Ln. S, Fargo 701-478-2020 welcyon.com

West Fargo Fitness Center

Bison fans welcome here! Get some exercise and motivation to burn calories in NDSU’s workout facility.

This small space is intimate and will assist you in meeting all your fitness goals. With 24-hour access, you can workout when it fits into your schedule.

1707 Centennial Blvd., Fargo 701-231-5200 ndsu.edu/wellness

215 Main Ave. E, West Fargo 701-356-6555 wffitnesscenter.com

Waterford Fitness and Health

YMCA

A facility for those ages 40 and up desiring a place to get some exercise. They offer programs to improve strength, balance, mental acuity, cardiovascular health and more.

It’s fun to stay at the YMCA! This facility offers tons of equipment, classes, courts, supplies... you name it.

1200 Harwood Dr. S, Fargo 701-297-2327 touchmarkfargo.com

400 1st Ave. S, Fargo 701-293-9622 4243 19th Ave. S, Fargo 701-281-0126 ymcacassclay.org

XaBeat Mix dance with fitness to burn calories and have fun at the same time. Workouts at XaBeat, formerly Dance-Fit, are like a party. 5840 Silverleaf Dr. S, Fargo 518-225-3500 xabeat.com

Xtreme Measures A great workout facility for women in the FM area looking to get some awesome exercise in a warm, inviting environment. 1612 Tom Williams Dr, Suite B, Fargo 701-293-0002 xtrememeasuresnd.com

9Round 9Round uses a rotation system to get you a full body workout in only 30 minutes. Using kickboxing moves and other techniques, you’ll burn fat and feel great. 2553 Kirsten Ln. S, Fargo 701-478-KICK 9round.com

Beat the Winter Doldrums I don’t need to tell you that running in the winter sucks. There’s only so much time you can spend on a treadmill before wanting to give up the sport forever. Stop! Don’t give it up. There are other ways to beat the winter doldrums. This is my advice.

GET THE RIGHT GEAR IF YOU’RE GOING TO DO IT RIGHT, YOU NEED TO LOOK THE PART.

Craft Men Cross Country Touring Pants

$125

Beyond Running

It’s always hard to find comfortable cold weather running gear that keeps you warm. These warm and loose fitting pants from Craft do just the job.

Story and Photos By Andrew Jason

Running Groups Why face the cold alone?

BEYOND RUNNING Tuesdays and Thursdays at 6:30 p.m. 516 Broadway, Fargo This casual and free running group is for all levels. Providing three, five and seven mile routes, the group leaves every Tuesday and Thursday at 6:30 p.m. from Beyond Running.

Quick Treadmill Running Tips

OK. It’s impossible to completely avoid running on treadmills. Here are a couple of tips you should know about.

Watch where you’re going!

Duh. You don’t want to be that guy on the next epic fails video who falls off the treadmill. Run at a reasonable pace.

Don’t believe the machine

FARGO RUNNING COMPANY

The calories burned readouts on workout machines are rarely accurate. Keep track of your calories with your own heart monitors. (We recommend the Garmin Vivofit from Fargo Running Company.)

1801 45th St. S, Fargo

Vary your workouts

Thursdays at 5:30 a.m.

The Fargo Running Company offers group runs for the early birds. Departing at 5:30 a.m., the group is open to all levels and miles can range from three to 10.

SCHEELS

Thursdays at 6:15 p.m. 1551 45th St. S, Fargo This running club isn’t just open to runners; walkers are encouraged to attend as well. Maps for three, five and seven mile routes are provided. Meet at Gramma Ginna’s in Scheels.

gobeyondrunning.com 516 Broadway, Fargo

Under Armour ColdGear Infrared Cozy Beanie

$30

Fargo Running Company

Soft and breathable yet warm; this beanie from Under Armour will keep your head and ears warm on those brisk runs. fargorunningcompany.com 1801 45th St. S, Fargo

Don’t run every day at 6 MPH with a one percent incline. Switch it up. Try speed workouts, or running brief distances at a steep incline. In fact, speaking of inclines…

Use the incline button

The general rule has been to run at a one percent incline to simulate running outdoors. This is a good rule for those getting into running on a treadmill. While there’s no specific answer, avoid running long distances at six percent or higher incline. I prefer running at a two percent incline.

Asics Thermo Windblocker Women’s Running Jacket

$130

Fargo Running Company

Covered in a wind-resistant material, this running jacket will keep you running in your best fashion. fargorunningcompany.com

WEIGHT LOSS

LOSER

Lifestyle By Aubrey Schield Photos submitted by Sanford

Stride â&#x20AC;˘ January 2015

Amy was 31 years old and 279 pounds. She had tried the diets — Weight Watchers, Jenny Craig, LA Weight Loss. Nothing did the trick. “I think the most I would lose on all of them would be 20 pounds,” she said. “I would plateau, get frustrated and not want to continue.” With low energy and no motivation, Amy bounced from fad diet to fad diet, none of them making much of a difference. She was about to consider a surgery option until one year ago, a routine check-up with her physician changed her mind. Amy’s doctor recommended that she try a weight loss program offered through Sanford. In a last ditch attempt, Amy signed up for the program and started seeing Dr. Ron Wiisanen, a specialist in weight loss management. Wiisanen helped Amy build a personalized weight loss plan that worked for her and was realistic. “There isn’t one shoe that fits all,” Wiisanen said. “The key is trying to find a plan that will fit the person.” By keeping a mental log of her calorie intake, exercising and taking an appetite suppressant medication, Amy has reduced her

weight loss

“I was the biggest nonbeliever going into this. I’ve met my 100-pound weight loss goal and that was the most important thing to me.”

Living the

LOSER

weight significantly since she first started the program last year. She has exceeded her original goal of losing 100 pounds by four pounds.

Lifestyle

Now, Amy exercises twice a day in a workout facility where she works. “I’m there like clockwork,” she said. “My body actually craves the exercise now.” Since Amy met her 100-pound weight loss goal, she is focusing on maintaining her healthy weight by continuing her exercise routine and keeping track of the food she eats. Amy said she is ecstatic about her success and remembers being skeptical of the program, having been disappointed countless times by diets and weight loss fads. “I was the biggest nonbeliever going into this,” she said. “I’ve met my 100pound weight loss goal and that was the most important thing to me. I never thought I could do it, but I’ve met my goal.”

Stride • January 2015

There are several things we all can do to live healthy lives. More than trying to look skinny or fit into that pair of jeans, it’s about feeling good and being healthy.

Get Moving Exercise can take shape in a number of ways. Maybe, like Amy, you fit one or two brief sessions into your day. Wiisanen doesn’t recommend any specific exercise as being the best for everyone, but asks people to find something they enjoy, are able to do and stick with that.

Eat Healthy The way we consume food has a huge bearing on our health. Rather than indulging in unhealthy foods for every meal, consume foods that provide much-needed vitamins and nutrients. Think of food as your energy source: you wouldn’t put low-quality gasoline in your car. It’s the same with food.

Educate Yourself Take note of your own eating and exercise habits and learn how those impact your general health. Learn what exercises are best for your body and for your lifestyle and get passionate about it.

1 of 8 local people live in poverty 6,000 are children.

90% of a child’s brain is developed before age 5. That’s why your local United Way is raising & investing dollars for kids to have the best possible start in life.

This fall, United Way equipped

5,175 students with a backpack & school supplies so they were ready to succeed on their first day of school!

Each month, more than

9,000 local kids receive a book in the mail from United Way to help prepare them for Kindergarten.

Giving to United Way is more than charity... it creates change for local kids. By giving, you will help slow the cycle of poverty in our community. INVEST IN YOUR COMMUNITY—GIVE NOW Learn more at UnitedWayCassClay.org

Please drink responsibly.

ICE SKATING

Lace Up

CHECK OUT THE FARGO PARK DISTRICT’S ICE SKATING CLASSES THIS WINTER.

ith colder weather come some exciting new opportunities for both indoor and outdoor fitness, one of these being ice skating. Maybe you haven’t laced up your skates in a few years and they’ve started collecting dust in the garage, but that can always change. The Fargo Park District has got you covered with several ice skating classes for the month of January.

The Fargo Park District has three six-week sessions from the months of September to February, and classes meet once a week for 45 minutes. But don’t hesitate on signing up, the registration deadline is Jan. 8!

Adult and Tot Skating Lessons Here’s a class for children ages 2 through 5. Parents are invited to slip into their skates and enjoy this fun activity with their young ones.

Beginners 1 & 2 Youth Skating Lessons For children ages 5 and older who want to learn the ice skating basics.

Intermediate Youth Skating Lessons These skating lessons are open to students who have completed Beginners 1 and 2 classes.

Pack up everyone’s ice skates, jackets, hats and mittens and head over to the Scheels Arena on Jan. 19 for Hockeyfest. The afternoon includes a matinee movie sponsored by Luther Family Ford, open skate and carnival games. This event is free and open to the public.

Hockeyfest

Jan. 19, 2015 1 to 5 p.m. Scheels Arena 5225 31st Ave. S, Fargo

Advanced Youth Skating Lessons These lessons are for children ages 5 and older who want to continue learning how to skate at a more advanced level.

Novice Patch Youth Skating Lessons This is the next step for skaters who want to learn the basics of free skate, dance and moves in the field.

Adult Skating Lessons Anyone 15 and older is invited to try his or her hand on the ice with the help of the Fargo Park District ice skating lessons.

By Aubrey Schield

Lessons are held in various locations in the FM area, making it more convenient for you to find a class in your neighborhood.

Southwest Youth Ice Arena

4404 23rd Ave. SW, Fargo 701-356-9888

Sports Arena

Interested in private lessons? Visit fargoparks.com for more info. 42

Stride • January 2015

2001 17th Ave. S, Fargo 701-241-8153

Coliseum

807 N. 17th Ave, Fargo 701-241-8155

month 1

fitness

new year

new

you

appy New Year! 2015 is the year of you. This is the year you take back your life, your health, your fitness and start living the life you’ve always imagined. You owe this not only to yourself, but also to those important to you. I’m saying out with the old (you) and in with the new (you)! New year, new you is my theme to kickoff the New Year. I want you to bring a new vision, new mindset, new goals, and yes — new resolutions to 2015. A new year is a great time to start something new, but I realize it can be a bit overwhelming when you think of a new fitness plan and way of eating, as in ‘It’s all or nothing.’ Let’s remove that thought for a moment and let’s focus on smaller steps, taking one day at a time and making the commitment to month one of 2015. I have designed a three-month workout plan for you to get a jumpstart on the New You! This plan is for all levels: beginner, intermediate and advanced. “Fit is not a destination, it is a way of life” – let this be your motto for the New Year and new you!

Stride • January 2015

By Ashley Sornsin | Photos by J. Alan Paul Photography

weeks 1 -2 The focus is to build strength, and if you’re new or starting back at fitness, engaging and reintroducing your muscles to lifting. Perform each exercise with a weight that’s challenging, but don’t compromise your form. Complete three sets of 15 reps.

weeks 3-4 Continue building strength. Now that you’re used to the movements, it’s time to increase the weight of each exercise. I’m adding an additional day of lifting both upper and lower body. You’re already beginning to shape those muscles. With the heavier weight, you’ll complete three sets of 12-15 reps.

Rome wasn’t built in a day and the new you won’t be built in one day either. This first month is all about the building blocks to a strong foundation. The moves outlined in my plan focus on strengthtraining moves targeting the large muscle groups. You’ll be working your upper body and lower body, as well as doing cardiovascular exercises. This month, all you need are a couple sets of dumbbells and a bench, so you can actually do these workouts from the comfort of your home.

cardio Your goal is to burn calories and get your metabolism into fat burning mode. This is just month one, so we aren’t going to start too intense. Choose a form of cardio/aerobic exercise and complete 30 minutes — walk, jog, run, cycle, stair-climb or elliptical.

New Year, New You Month 1 Schedule

weeks 1-2

weeks 3-4

monday

upper body

tuesday

cardio

rest

lower body

cardio

upper body

rest

cardio

lower body

wednesday thursday friday saturday sunday All Exercises: 3 Sets of 15 Reps

Warm up on cardio for 5-10 minutes before lifting.

*Remember to check with your doctor before starting any new workout.

down exercise break

upper body

Dumbbell Side Lunge Stand with dumbbells in each hand at sides. With right foot, take a wide step out to side, bending right knee until thigh is parallel to the floor, left leg will remain straight and foot flat on the floor. Step back into starting position, then repeat on left side.

Dumbbell Calf Raises Hold one dumbbell in your right hand and step onto a raised surface: platform or step with your right foot. Hook your left foot behind your right ankle.

Standing Shoulder Press Stand with a dumbbell in each hand, bring the weights up to shoulder height with elbows at a 90-degree angle. Press the weights up over your head toward each other, then lower the weights down to starting position.

Dumbbell Squats Stand with legs shoulder-width apart, dumbbell in each hand at sides. Squat down until thighs are parallel to the floor, keeping chest up and knees behind toes.

Dumbbell Bench Press Lie on a bench with feet flat on the floor. Hold a weight in each hand and position arms out with elbows at a 90-degree angle, not below the bench. Push weights upward until fully extended above chest.

Single Leg Dead Lift Balance on right foot with dumbbell in right hand, left leg comes back and up as far as you can, allowing right arm with weight to lower to floor. Return to start and repeat on other side.

Alternating Dumbbell Curl Hold a dumbbell in each hand, arms at sides and palms facing in. Alternate working arms, curl weight up rotating your wrist outward to face you, elbows staying close to sides.

Dumbbell Triceps Extension Grab one dumbbell with both hands, position the weight behind and up, over head. Bend your elbows and lower weight behind the head. Repeat and raise the weight by straightening your lower arms.

Out and Up Crunches Lie on floor, legs stretched out, bring knees in, lift legs and push feet up towards ceiling. Lower legs, bending knees and stretching legs out horizontal until heels almost tap the ground.

down

exercise break

lower body

Dumbbell Reverse Lunge Stand with dumbbells hanging at sides. Step backward with right foot, bending both knees to lower body. Once left thigh is parallel to floor, push back up into starting position and alternate.

Alternating Bicycle Crunches Lie on floor with knees bent in a 90-degree angle. Arms behind head, kick right foot out, pointing toes and simultaneously bring right elbow to left knee. Alternate to other side, left elbow to right knee.

Alternating Dumbbell Single Arm Rows Hold dumbbells in each hand. Bend at waist so torso is parallel to the floor, arms hanging down. Pull one weight up to side of your chest, then lower, and alternate, lifting the other side.

2 4 6 45

fitness

Ashley’s

recipe of the month

New Year, New You Food Tips

Sunny Side Up Eat breakfast to jump-start your metabolism (focus on protein and complex carbs – eggs and oatmeal).

Eat Up Eat often, as in every 2-3 hours to keep that metabolism working for you.

Protein Oats I love this as my mid-morning meal, which is two hours after my breakfast. I’ll make it before I leave the house and heat it up later, which is perfect for the cold winter months. It’s a perfect balance of carbs, protein and fat to give me the right fuel mid-morning to keep my body and I satisfied in fat burning mode.

ingredients

Directions

Macronutrients

• 1/3 cup oatmeal • 1 ¼ cups water • 6 Tbsp. liquid egg whites • ½ tsp. cinnamon • 1 Tbsp. chia seeds

Cook oatmeal and cinnamon in water on stove.

Calories 210, Carbs 25g, Fiber 8g, Protein 16g, Sugar 1g, Fat 5g

Once boiling, add liquid egg whites, reduce to medium and stir until thoroughly cooked.

Protein Buff Add more protein; try to include a protein source at every meal — try cottage cheese or Greek yogurt.

Fat Is Your Friend Make sure you are getting healthy fats — coconut oil, chia seeds and avocados are my favorites.

Top with chia seeds and stir, thickening the oats even more and provide good healthy fats.

For the New Year, New You meal plan find Ashley Sornsin on facebook at: facebook.com/ashleysornsinhealthfitnesscoach

Stride • January 2015

Also, follow her on Instagram for more great tips and inspiration: ashleysornsin

Be Fruitfully Smart Fruit is great, but too much of a good thing isn’t great. Fruit is sugar. Although it’s good for you, be mindful of how much you’re eating and when you’re eating it. The morning and before and after a workout are the best times to consume fruit.