July 2013 Stride

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0 y2

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PROJECT MINDSET pg 14

SHAPE IT UP pg 36 COUNTING SHEEP pg 42

The First Annual

T S E T IT F E H T F O Survival

pg 22

IT’S YOUR THING. Even when mowing the lawn, everybody likes to do their own thing. And it’s the same with health plans. That’s why so many people choose Medica as their home turf. Medica has been helping people do their thing since 1974. And nobody gives you more choices.

You can choose a Medica plan that’s right for your life and your budget. Get all the coverage you need, with the affordability you want. Medica works for you. It’s your thing.

Learn more at medica.com/yourthing

J

une 15 marked the date of my very first obstacle

mud

run,

Hard Charge. To say

the least, there was a lot of mud. If mud was getting in my eyes, trying to wipe it away with my hand wouldn’t work because, low and behold, there was more mud. Tried the good old shoulder wipe away... guess what!? More mud! While slithering on my belly through what they called the “Back Scratcher,” which required participants to crawl through a mud pit under barbed wire, I was lucky enough to get a full head dunk in. I think this must have been the point where I swallowed a mud chip or two. (I thank my boyfriend for not laughing at me for having dirt and who knows what else in my teeth when I smiled at him.)

Just when you thought there would be no more mud pits to endure running through, hoping you wouldn’t sprain an ankle, more awaited you. Then came the “Blockage Barrage.” This proved to be the most difficult for me. You would think a six-foot tall girl could dominate those... well, judging by the bruise the size of Alabama on my leg, looks like they may have dominated me. While you may be thinking to yourself, “this sounds like self torture,” I have to be honest and say that I think I was laughing in pure enjoyment the entire run. It is absolutely amazing what your body can do when you overcome doubts and fear of failure.

The most impressive part about Hard Charge was the turnout. There was such an inspiring amount of individuals who came out to push

from the

Editor

their bodies to the max, get a little dirty and overcome their fears, some not even knowing what they were getting themselves into. So, congrats to all those local and beyond who went for it, no matter how crazy your mom thought you were for signing up. After an hour long, steamy shower trying to rinse away the mud and grime, a very dirty load of laundry, more scratches and bruises than I can count on all 20 fingers and toes and a pat on the back, I am proud to say I’ve completed my first mud run and I can’t wait to challenge myself with more in the future.

While we still have summer, get out and try something new. Whether it be slalom skiing, running your first 5K, 10K, half marathon, or trying sushi-- it’s the exciting things in life that keep us young and vivacious, after all.

Sometimes in life, we need to take a leap of faith. As difficult as it may be at the time, it may lead to something truly great. While I feel so blessed to have had the opportunity to be Editor of Stride, work with the talented staff at Spotlight Media and deliver an inspiring magazine to our readers each month, I have decided to take my leap of faith and start my journey down a new path. I am thrilled to announce that I will be taking on the challenge of Core Fitness’ female personal trainer. That said, I will be in a transitional time at Spotlight over the next month, so you’ll still be seeing my name... you didn’t think you could get rid of me that easily, did you? Thank you all for picking up Stride each month and letting us know how much you enjoy it. Please continue to tune in and if you are looking for

Stride Magazine is published 12 times a year and is free. Copies are available at over 1,000 FargoMoorhead locations and digitally at fmstride.com.

July 2013

PUBLISHER Spotlight Media LLC. www.wedomagazines.com President/Founder Mike Dragosavich Editorial Director Andrew Jason Stride Editor Kylee Seifert Art Director Andy Neidt Graphic Design Mike Dragosavich, Andy Neidt, George Stack Research/Contributors Amanda Ahrenholz, Josie Eyers, Elizabeth Erickson, Candice Grimm, Joe Kerlin

SPOTLIGHT MEDIA General Manager Brent Tehven Marketing/Sales Tracy Nicholson, Melissa Chase, Lindsey Gunderson, Ben Stechmann Distribution Manager Seth Holden Administration Erika Olson Executive Assistant Nichole Snyder PHOTOGRAPHY Jesse Hoorelbeke of J. Alan Paul Photography (jalanpaul.com), Alison Smith

a personal trainer, come see me at Core! I would be honored to work one on one with you!

In health and fitness,

4

Stride • June 2013

™

Spotlightmedia

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

Stride Magazine is published by Spotlight Media Inc. Copyright 2013 Stride Magazine & fmstride.com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmstride.com. Stride Magazine & fmstride.com will not be held responsible for any errors or omissions found in the magazine or on fmstride.com. Spotlight Media Inc., accepts no liability for the accuracy of statements made by the advertisers.

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CONTENTS

Shape It Up WIth ThE STRONGMaN pg 36

COVER STORY pg 22

Counting Sheep pg 42

STORIES

8 Hero A local charity sends some North Dakota hospitality to those needing aid for their pets after the tornado in Oklahoma.

10 YOUR RUNNING GUIDE There are plenty of excellent running events this summer, all of which support a worthy cause.

12 HIT THE PAVEMENT Learn about the upcoming Streets Alive.

14 Where’s your head at?

Project Mindset at the YMCA is out to change lives. Find out how.

18 WORDS OF KIDSDOM

Enjoy some profound thoughts from local kiddos about life, love and why being a kid gets tough sometimes.

20 Family Mealtime Come together to enjoy a dinner to build a stronger family. Contributing writer, Julie

Garden-Robinson explains the pluses of taking time to sit down and eat as a family.

32 BACK TO THE BASICS OF YOGA Yoga isn’t that complicated. It’s time to learn the basics of this workout that can improve your life drastically.

34 Mudman.... The Prep Event Get ready to get dirty. This event will prepare you for the upcoming Mudman event in September.

MEET THE TEAM! MIKE

Jesse

Brent

Kylee

Andrew

Tracy

Andy

GEORGE

Seth

Candice

Andrew Josie

Erika

Lindsey

Alison

Ben

Joe

Elizabeth

Amanda

want to join THE TEAM? What we are looking for...

Photographers, writers, social media interns, designers. how to get involved...

Email andrew@fmspotlight.com with resume and samples of work.

Stride • July 2013

7

HERo From Fargo to Oklahoma

community

This map represen ts all the diffe rent plac es that HERO assis ts.

to get involved: Call: 701-212-1921 Visit: 5012 53rd St. S, Ste. C. // Check out: HEROFargo.org 8

Stride • July 2013

Steve Walker Fargo

701.235.7812

steve.walker@ countryfinancial.com

Register at www.fmpride.com

Your

Running Guide

By Candice Grimm and Kylee Seifert

community

Why travel miles or states away to attend a 5K when we have so many right here in the FM area, some just steps away from your front yard! Most of the funds raised at the local runs go to benefit charities within the area, so fulfill your community service while having fun and promoting a healthy lifestyle. Sign up for one, two or all of the activities listed!

Photos provided by: Go Far Woman

Go Far Woman 5K & Half Marathon Saturday, August 24 Fargo, ND

7 a.m. Half Marathon & Relay 7:15 a.m. 5k Run/Walk start start gofarwoman.com

10

Stride • July 2013

Ladies, get ready to race!

The Half Marathon event is com first Go Far Woman 5K and ing to the area Saturday, August 24. Participants will receiv e a Nike finisher shirt and a medal which features a removable race pendant, a great additio n to any necklace or bracelet! The races will begin and end near West Acres. “A Few Good Me n,” including local fireme n, body builders, athletes and averag e Joe’s, will host the Half Ma rathon event’s aid stations. In add ition to all the fun, a portion events proceeds will be don of the ated to Essentia’s NICU through Newt Running, founded in honor of Dr. Renee Schwa ndt. Visit gofarwoman.com to sign up for the event!

prov Photos

I

y : CCR ided b

ock CCRI 5K Run and R on ‘n’ Roll-a-Th Thursday, September 5

Fargo, ND

5:30 p.m. Kids Fun Run 6 p.m. 5K start ll-a-Thon start Ro ‘n’ ck Ro .

6:30 p.m creativecare.org

Pride 5K Run/Walk Friday, August 9 Fargo, ND

7 p.m. fmpride.com

It’s a fabulously bright, GLBT supportive, tobacco and alcohol free, family fun event that promotes a “be who you want to be” positive attitude. As the Pride 5K comes to life for the third consecutive year, they invite people of all ages to walk, jog or run the 3.1 mile route starting at the Dike East parking lot and following the Red River trail into Lindenwood Park. This year will be the first official year that the 5K is directly tied into the events of Pride weekend, which runs from August 8 – 11. Proceeds go to support the local Kaleidoscope LGBTQ Youth Group. Run the Pride 5K and walk away with some sweet sag, including a Pride 5K T-shirt, as well as other great locally donated goods. “The biggest thing is to get people in our community, who want to be healthy and identify as GLBT or are an ally and want to support their friends, be active and to help promote health and wellness,” said Pride 5K director and founder, Cory Syverson. Visit fmpride.com for detailed information and to sign up.

Cass County Summerfest 5K Run/Walk and Kids Fun Run

Saturday, July 27 Casselton, ND

7:30 a.m. Kids Fun Run start 8 a.m. 5K start casselton.com

Illuminight 5K Saturday, September 7 Fargo, ND

8:24 p.m. 5K start illuminight5k.com

a new Roll-a-Thon will include and CCRI’s annual Rock ‘n’ ed tim be l ! The 5K run wil nt event this year: a 5K run eve the in e pat tici par e ners alik h chipped as walkers and run wit in beg l wil orhead. The night at Gooseberry Park in Mo will and run 5K the by ed follow a Kids 1/2 mile Fun Run, Rock ‘n’ ll-a-thon mile event. The end with the Rock ‘n’ Ro will go ds cee pro all as RI for CC Roll-a-Thon is a fundraiser ts for hos and ns the company pla towards financing activities visit RI, CC ut abo re mo n lear their clients. To register and Online registration closes on rg. their website creativecare.o 28. g.

Au y, Wednesda

On July 27, the streets of Casselton, ND will come alive with walkers and runners for the Cass County Summerfest running events. The Kids Fun Run will begin at 7:30 a.m. and the 5K run will begin at 8 a.m. The first 200 registered runners will be guaranteed a race shirt! Visit casselton.com for more information.

As the sun sets, the fun will just be beginning at the Illuminight 5K run on September 7 outside of The Old Broadway. This 5K run will begin at dusk and encourages participants to light up the night by wearing bright, blinking and glow in the dark gear as they race through downtown and North Fargo. Sign up online at illuminight5k.com.

Stride • July 2013

11

community

is coming July 14 to downtown Fargo-Moorhead By: Tami Rust

StreetsAlive! is a walking, biking, blading, running, we-don’t-always-need-to-bedriving event coming for the fourth year to downtown Fargo and Moorhead. On two Sunday afternoons – July 14 and August 25 – Broadway and other busy streets of the route will be closed to vehicle traffic to make way for pedestrians and selfpropelled fun along the three-mile route.

12

Stride • July 2013

Fun Facts:

Route distance: 3 miles Hot spots: 10th Street North Activity Alley, Participation Parkway at Davy Memorial Park, Broadway athlete demos, Civic Center Parking Lot food festival Hours: Noon to 5 p.m.

More info: fmstreetsalive.org

I

t’s the brainchild of Rory Beil, who attended similar events in Portland and Mexico City. Together with Keely Ihry of Clay County Public Health, he got the wheels turning on a FM event in 2009. Rory leads CassClayAlive!, a local initiative of Dakota Medical Foundation and many community partner organizations to fight childhood obesity by making healthy living easier in schools, childcare facilities, work places and other community settings.

high-energy classes will be ongoing. Downtown Fargo is always the hub of activity with pole vaulting, gymnastics, fencing and other exhibitions.

“Bring your music, bring your friends, bring your kids and bring whatever makes you feel good about moving. Then get going at any point along the route,” says Rory, “StreetsAlive! is for everyone. It’s not a race. If you show up, you win.”

Hungry kids and families will enjoy the new healthy food festival in the Civic Center Parking lot, which will be sprout-sized in July and full of summer bounty in August.

PBS Kids music host Steve Songs, famed for his Recess Rocks theme song and video, will be a featured guest at the August 25 event. His video combines vigorous physical activity and a host of leaping, twisting, twirling school kids grooving to the Recess Rocks beat.

While the point is to enjoy the route, there will be many stopping places well worth taking in. “Activity Alley” on 10th Avenue North is kids’ central, where there will be hoola hooping, a fun obstacle course and other attractions. At Davy Memorial Park in downtown Moorhead, demonstration Zumba and other

Event attendee Karla Wiegrefe says, “StreetsAlive remains one of our big family get-togethers each year. It led to our family getting more active, and became an annual event we wouldn’t miss.” Get family, friends and the entire neighborhood together for this fun, exciting and health promoting event.

StreetsAlive! quickly gained sponsors and partners who share a commitment to better health and hope this year to draw 8,000 to 10,000+ people per day of the event.

Stride • July 2013

13

community

where’s your head at?

Project Mindset

By Candice Grimm

The Dakota Medical Foundation and YMCA of Cass and Clay Counties have come together to fund Project Mindset – a community wide effort to get people to start thinking and living differently.

“The 7 Mindsets is a book that was written

by Scott Shickler and Jeff Waller,“ said Amy Johnson, Project Mindset Coordinator at the YMCA of Cass and Clay Counties. “It stems from a study Scott and his team conducted where they looked at all the different reasons

14

Stride • July 2013

people were successful. It had nothing to do with gender, or how much education they had, or how they grew up. The factors that really mattered were how people’s thinking was, their mindsets.”

“The 7 Mindsets are just seven different ways of thinking that are actually often opposite of what people think.

There is a lot of negative thinking ingrained in us.

The 7 Mindsets is countering that, giving a different ideology. And now it’s become this community project.”

what are the 7 mindsets?

f o e d u Attit tude Grati

t n y e t c i l r i e b p ta 0 10 oun Acc

Passion First

EVERYTHING live to IS POSSIBLE give d e t c e n

n o eC

r a e

THE TIME IS

NOW

W

Stride • July 2013

15

community

Photos provided by the YMCA of Cass and Clay

Counties

Project Mindset: An Educator and Student Event Amy Johnson, along with others at the YMCA, West Fargo Public Schools and SESA (Social Entrepreneur Student Adventure) have been working hard to get the word out about Project Mindset. At the end of this month, the YMCA will be hosting two events; one for educators and one for students to get the momentum going throughout the community about the 7 Mindsets.

Scott Shickler, author of "The 7 Mindsets to Live Your Ultimate Life," will be traveling to Fargo to teach both events.

16

Stride • July 2013

Educator Seminar “He (Shickler) will be doing an educator workshop on Monday, July 29 for anybody in the community who works with children, who is passionate about kids and the development of kids and helping kids better their lives,” stated Carrie Jaenicke, the Youth Development Director at the YMCA.“ They will go through the curriculum and learn how to impact and help make the lives of students better.”

The cost for the one day event is $50 and will include all curriculum materials, a T-shirt and refreshments.

After the educator seminar participants are invited to attend the Ultimate Life Summit July 30 and 31 to see firsthand the implementation of the 7 Mindsets.

Ultimate Life Summit After the educator seminar on Monday, it will be the students’ turn to hear about the 7 Mindsets message. A two-day Ultimate Life Summit will be held at Concordia College for area youth, ages 13-22.

Students will stay overnight at the YMCA after the first day and will be transported back to Concordia College Wednesday morning.

“This is an awesome opportunity because the Ultimate Life Summit event usually happens in Florida at Walt Disney World and Scott has been willing to come here and help us create this movement in the Cass and Clay counties,” said Jaenicke.

The Ultimate Life Summit will give area students a chance to voice their opinions, figure out what it is they’re passionate about and what motivates them to be the best person they can be. The Ultimate Life Summit will help facilitate the students into a new way of thinking, it will present area youth with a chance to connect and communicate with one another on a different level. The goal is to help the students believe Everything is Possible - the first of the 7 Mindsets.

The cost of the two-day event is $150 for students and it includes all transportation, meal and curriculum material. “We do have some scholarships available depending on the student’s family income,” explained Johnson.

Social Entrepreneur Student Adventure Along with West Fargo schools bringing the 7 Mindsets message to their students, Social Entrepreneur Student Adventure (SESA) is excited to be an outlet for the participants who attended the Ultimate Life Summit to plug in to after the conference has ended. ”Once the students have learned and gone through the philosophy of the 7 Mindsets the question is what do we do and where do we go now that we want to do something to make our community a better place,” said Beth Ekre, co-founder of SESA. “SESA is the organization where students will be able to plug in to and will be able to make their cause come to life.”

SESA, founded by Beth Ekre and Mark Rheault, hopes to help students connect to their community through a supportive network of mentors, teachers, parents and foundations. “SESA will be the organization that will ask students what do you care about? What’s your cause? And then through entrepreneurship, teach them how do we address social issues using good business models,” said Ekre.

in the Community: A Continuing Effort

The educator workshop and Ultimate Life Summit are kickoff events for Project Mindset. Following the July activities, FargoMoorhead will be seeing and hearing more about Project Mindset.

West Fargo School District

“Our vision is that the Ultimate Life Summit attendees will be the cornerstone or foundation of SESA and that those students who learned these philosophies will become the ones who will just carry forward the causes of SESA throughout the years to come in FargoMoorhead.”

For more information about Project Mindset and to sign up for July's events visit project-mindset.org

Philip Johnson, MD, PC Orthopedic Surgeon

West Fargo Schools will be implementing the 7 Mindsets curriculum into their middle schools. Michelle Weber of the West Fargo School District spoke at the Project Mindset press conference held on June 12 at the Fercho YMCA. “The one nice thing about the 7 Mindsets is that it certainly addresses what we’re trying to do in West Fargo with our strategic plan. We have three major goals and one of them is that our students will be life long learners,” said Weber.

“We just think the 7 Mindsets is the perfect match for our school district.”

Project Mindset: Change for the Better The events happening at the end of this month with Project Mindset are just the beginnings of a new community-wide change of pace.

Educators and students involved with Project Mindset will be given the tools and resources to continue their involvement with the project after the educator seminar and Ultimate Life Summit have ended. Project Mindset will only enhance the fantastic community we are lucky enough to call home here in Fargo-Moorhead.

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O S M

“

Words OF Kidsdom

“

family

No matter what the situation... kids always seem to unknowingly lighten the load with their lighthearted humor and one liners. While they may not always make complete sense, they do remind us of a simpler time in our lives. Here are some words of wisdom and profound thoughts from some local (future) philosophers, from the Fercho YMCA Child Care Center.

Photos by Alison Smith

What age is a person an adult and why is it that age?

ge 5 henry, A

"I don’t know... 16!"

Quinn, Age 5

"I would say 10,000 million because they have birthdays."

"Seven, because they’re big."

Gunnar, Age 7 18

Stride • July 2013

What’s the hardest part of being a kid and why?

Xzavier Age 7 "Um, let’s see. Playing multi-player on Super Mario Bros Wii with my sister."

Keaira Age 5 "You have to listen to your mother."

"You have to do a lot of stuff, like you have to play and do art."

david, Age 4

y l i fam

MEALTIME Family meals build more than good nutrition...

Nutrition

In the hustle and bustle of family life, we may forgo eating together in favor of spending potential family time on extracurricular activities. These pursuits often are designed to improve minds and bodies and

Julie Garden-Robinson Ph.D., R.D., L.R.D.

Julie is a professor and food and nutrition specialist with the NDSU Extension Service.

keep kids out of “trouble.” As numerous studies have shown, eating more meals as a family has numerous benefits, probably more positive effects than some extracurricular activities.

Family Meals Make the Grade Take a step back and look at your life as a whole. Where are the gray areas? What needs improvement, attention and a little bit of TLC? No one knows your life and lifestyle better than the one living it, so be honest and remember, though it may be a hard pill to swallow, making this change is only going to better you. Once you take note of the areas that need some alteration, write them down and decide what is going to be a top priority.

C

Quesadillas

GOALS Set a goal to eat together more often as a family. Aim for at least five family meals per week. Schedule them on the family calendar.

Be creativE Family meals can be at any time or place. How about Saturday morning brunch or family breakfasts?

Be a role model Don’t just tell kids to eat their vegetables: Have an extra helping of broccoli yourself.

Create Involvement Involve children in the planning, shopping, preparation and cleanup for meals. They’ll learn valuable skills for a lifetime and have some fun, too.

ELIMINATE DISTRACTIONS Turn off the TV, radio and other distractions. Chat with each other.

20

Stride • July 2013

AN

5Tips for Fun Family Meals

LI BE I H

5 The7Steps

The Ingredients

• • • • •

4 (10-inch) tortillas 1 (16-ounce) can chili beans 1 c. shredded cheese 1 c. salsa 1 c. shredded lettuce (if desired)

1. Open can of chili beans, pour onto a plate, stir and mash with a fork, if desired.

2. Place tortilla on microwavable plate.

3. Spread half of the mashed chili beans on center of tortilla.

4. Sprinkle 1/2 cup of cheese on top.

5. Top with second tortilla, slip off plate into a frying pan.

6. Heat until cheese melts. Use pancake turner to transfer to plates.

7. Cut the quesadilla in four pieces. Serve warm. Top with salsa and lettuce. Make two quesadillas at once and heat together if desired. *Makes four servings. Each serving: 460 calories, 16g fat and 58g carbohydrate. **Recipe source: Northarvest Bean Growers (www.northarvestbean.org)

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Survival

fitness

The First Annual

Ali Hennings Keller Trainer/Owner at CrossFit 701 Credentials: CrossFit Level One Certified, Power Lifting and Oly Lifting Certified, USAW Level One Coach.

Years Training: Five.

22

Stride â&#x20AC;˘ July 2013

TRUCKE

JENNY

Kayla Bogenrief

Trainer/Owner at Revolution Personal Training Studio Credentials: Personal Trainer and Nutritional Consultant Certified.

Credentials: AFAA Certified Trainer, Zumba, Zumba Sentao, Group Power and Gravity Certified.

Years Training:

Years Training:

Six.

Trainer at Elements for Women

Three.

T S E T T I F E H OF T

By Kylee Seifert

tography

Photos by J. Alan Paul Pho and Alison Smith

It all began as a calm morning at Island Park...

The sun was shining and a gentle breeze was blowing. The winds began to switch and competition was suddenly in the air.

They slowly showed up one at a time, stepped out of their car with their game faces on and proudly walked over, chest held high and the vision of ultimate glory on their minds. Survival of the Fittest was about to begin.

Ryan Finley Trainer at Maximum Performance and Fitness

Credentials: Strength and

Condition Specialist, Titleist Performance Institute Certified, Exercise Science Degree.

Years Training: Six.

James

HENSYEL Trainer/Owner Core Fitness Credentials: NETA Certified.

Years Training: Five.

Keith Bennett

Trainer at Courts Plus Credentials: NETA Certified, Creator of Boot Camp and Acceleration programs.

Years Training:

Three local female and three local male personal trainers had brought their 'A' game, willing to lay it all out on the table and be tested in the areas of fitness, nutrition, flexibility and smarts.

The competition consisted of a half mile race, a plank off, push-up challenge, sit-up competition, wheelbarrow race, flexibility testing, as well as, fitness, nutrition and health trivia questions.

Warning: This competition was fierce and entirely serious... there was no joking around permitted (anyone smell sarcasm?)

Three.

Stride â&#x20AC;˘ July 2013

23

fitness

TRAINER TIPS

KEITH's Tip

“Keep it simple and ask questions."

HALF MILE

As soon as the games began, it was obvious that we were dealing with some major competitors...

HALF MILE

GIRLS 1st Jenny 2nd Kayla 3rd Ali

KAYLA's Tip

"Everything is fitness and nutrition, you have to do both, not just one."

24

Stride • June 2013

PUSHUPS

BOYS Keith Ryan James

PUSHUPS

GIRLS 1st Kayla 2nd Jenny 3rd Ali

BOYS James Keith/Ryan ----

DISCOVER THE NEWLY RENOVATED

Lobby Bar | Zest Restaurant | Level Two Lounge

Lounge | Restaurant | Banquet | Suites | Gym

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Fa rg o , ND

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SIT-UPS

SIT-UPS

1st 2nd 3rd

GIRLS BOYS Jenny Keith Ali/Kayla James/Ryan -------

WHEELBARROW RACE 1st 2nd 3rd

Team Jenny & Keith Ali & Ryan Kayla & James

TRAINER TIPS

“Get out and get moving. Find a routine you feel comfortable with and have fun with it."

Ryan's Tip

WHEELBARROW RACE

"Eat lean and eat green. Lean out and cut out carbs.

Sticking to white meats and wild game, like venison is best."

Stride • June 2013

27

fitness

TRAINER TIPS

plank

OFF

JENNY's Tip

“Stay positive.

Your body runs on positivity and will help you reach your goal.”

plank

OFF

GIRLS 1st Ali 2nd Jenny 3rd Kayla

BOYS Keith James Ryan

Splits Challenge

GIRLS 1st Jenny 2nd Ali 3rd Kayla

BOYS Keith James Ryan

The boys seemed to struggle a bit with this one...

James' Tip

“Cardio will only take you so far.

You need to mix in weight training.”

28

Stride • July 2013

Splits Challenge

THE OFFICIAL SURVIVAL OF THE FITTEST â&#x20AC;&#x2DC;13 QUIZ 1. There is only one type of exercise that requires you to hold your breath in order to accomplish the exercise. Name that exercise.

2. If you had every single muscle in your body work together at the same time how many pounds could the average person lift? a. 50,000 lbs. b. 200 lbs. c. 25,000 lbs. d. 3,000 lbs.

3. If you are not a regular exerciser, by the time you are 65 you may experience as much as this percent decrease in your muscle strength. a. 40 percent b. 70 percent c. 80 percent d. 5 percent

TRIVIA

TRAINER

4. What is your body's strongest muscle?

TRAINERTRIVIA

1st 2nd 3rd

GIRLS Kayla Ali Jenny

5. When we normally speak of the "abs", which muscle are we referring to? a. Rectus Abdominus b. Latissimus Dorsi c. Pectoralis Major d. Trapezius

BOYS Ryan Keith James

AND THE WINNERS ARE...

Keith Bennett

TRUCKE

JENNY

6. Muscles are made up of what percent of water?

7. When it comes to abs, what exercise is most thought of and recommended to strengthen them by personal trainers? a. Hyperextensions b. Sit-ups c. Crunches d. Hanging leg raises 8. About how much of the body is made up of muscle mass on average? a. 30 percent b. 50 percent c. 35 percent d. 40 percent 9. ATP, the energy producing molecule in tissue, stands for Adenosine.... a. Tryptophan b. Triphosphate c. Transmission Phosphate d. Triphosphorous 10. Which carbohydrate is found mainly in fruits and honey? a. Sucrose b. Galactose c. Fructose d. Maltose

Answers: 1-Swimming; 2-A; 3-C; 4-Heart; 5-A; 6-75 percent; 7-C; 8-D; 9-B; 10-C

WHAT ON EARTH DO YOU EAT?

Ali's SNACKs

fitness

Hard boiled range free chicken eggs, an avocado and a wheat grass protein shake: “Because it’s a delicious, quick and nutritious meal.”

JENNY's SNACK

Muffin tops: "They have strawberry rhubarb with honey and steel cut oats.

They are all protein and carbohydrates and no fat."

Ryan's SNACKs

Turkey jerky, plain Greek yogurt and almonds: "It's loaded with protein, it's a complete protein snack and Greek yogurt because it's full of protein and has a lot less sugar than fruit yogurt.

Almonds are full of good fats."

Recipe CORNER

Kayla's SNACKs

Hard boiled eggs and Greek seasoning: "The seasoning is salt free. The eggs provide protein and you can season them with this as much as you'd like because it's MSG and salt free."

No-Bake Energy Bites (Makes 14-16 bites)

• 1 cup Oatmeal • 1/2 cup Peanut Butter (or other nut butter) • 1/3 cup Honey • 1 cup Coconut Flakes • 1/2 cup Ground Flax seed • 1/2 cup Raisins (or grounded dried fruit) • 1 tsp. vanilla

JAMES' SNACK

Quest Bars: "It's a quick healthy snack for on the go and with so many chocolate covered protein bars these days, Quest bars are a good natural alternative."

Keith's SNACK

No bake energy bites: "They make a healthy and natural snack. I got honey from a local bee farmer, used ND flax seed, raisins and oats."

Muffin Tops

(Makes about 4 tops) • • • • •

1 cup steel cut oats 1/2 cup egg whites 1 tbsp honey 1 scoop vanilla protein 1/3+ cup Strawberry/ rhubarb sauce (Slice strawberries and rhubarb and mix with a little sugar.

Bring to boil, reduce and cook for about 20 minutes or until it is all broken down.)

• Sprinkle cinnamon • Bake at 350 for about 6 minutes. For muffins, leave in for longer.

Growing to ReadingWritingFriendshi Join our family!

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MathematicsMusicArts SocialStudiesEnglishHis GeographyLanguageM HistoryPlaytimeMathem aticsSocialStudiesHistory sFriendshipsSocialSkills ReadingWritingFriendshi ReadingWritingFriendshi MathematicsMusicArts SocialStudiesEnglishHis New Expansion!

Kindergarten-Grade 1

Small Class Sizes!

We’ve been at Oak Grove for four years and are thankful every day that we made that decision. Our boys have made close friends and have also grown close to their teachers because of the small class sizes. Since they are able to join any activity they want, the boys can explore and discover what they enjoy. We are so excited to hear that Oak Grove is expanding their Elementary School - now more familes can experience Oak Grove like we have.

The Sunderland’s - Tammy & Derek with boys Davis, Dallas, Dylan; Grades 7, 2, and 5

Call Deb at 701-373-7114

deb.lackmann@oakgrovelutheran.com visit us at www.oakgrovelutheran.com

New Hands-On Science Lab for Kindergarteners, First Graders and Pre-K!

fitness 32

Stride â&#x20AC;˘ July 2013

fitness

N A M D U M the

By Kylee Seifert

*Photos courtesy of Artzeria.com

Illustration by Andy Neidt

34

Stride â&#x20AC;˘ July 2013

Ready To Get Dirty?

Coming in September is the Mudman obstacle race. Not ready yet? That’s OK because August 6 is the prep course for Mudman. This onethird mile course, located in the parking lot of Scheels, will provide a course plump full of adventures and challenges like climbing over hay and walls, inflatable obstacles, foam Gladiators and much more for participants 8-years-old and up to enjoy.

“This type of short course event is designed to give people a general idea of what they can expect at a Mudman race and help them to know how to prepare themselves and what to prepare for,” explained Bill Corcoran, CEO and Race Development Director for Graniteman Events.

Unlike the actual Mudman event, this prep course will be dry, which means no mud or water. This also means you’ll walk away less of a pigsty... but don’t let that lead you to thinking you’ll walk away from the Mudman quite as squeaky clean.

This event will be partnering with the United Way of Cass Clay to give them a boost for their 2014 fundraising campaign. All registration proceeds will go straight to United Way of Cass Clay. No need to sign up early! Register for the prep race the day of the event at Scheel’s 45th Street location. It’s only $10 and is a fun event for everyone to partake in.

Date: Tuesday, Aug. 6, 2013 Time: 6 p.m. – 8 p.m.

Location: 1551 45th St. S, Fargo Cost: $10 *For more information visit scheels.com.

Mudman The actual Mudman race will take place on Sept. 14, 2013 out at Buffalo River Race Park.

Go to mudmanrace.com for more info.

Stride • July 2013

35

SHAPE

it

UP

WITH THE

fitness

Strongman Troy Henne

Photos By: J. Alan Paul Photography

Lift those extra sandbags off the dike and put ‘em to use!

By: Joe Kerlin During the summer, Troy Henne hates the weight room. Bottled up, surrounded by four brick walls and working out in a tiny restricted area isn’t this workout fanatic’s cup of tea (or should I say protein shake). Since summer weather only comes around three months of

36

Stride • July 2013

the year, he prefers his backyard to the gym. Free to roam, where he can flip tires, chuck sand bags and carry kegs as much as his heart desires. Drop the gym equipment, get your hands dirty and come play outside as we join Troy for some intense Stryke Fitness.

STRYKE

workout TIRE FLIP

“Plastic Baseball bats filled with sand.

This works your stability muscles in your legs and also gets the forearm burn going.”

INDIAN CLUB SQUATS

PARKOUR RUN UPS “Want to add an extra layer of complexity to your shoulder workout? Attach the weights to the bar with a bungie and see if that does it for you!”

“If jumping between buildings 50 feet in the air isn’t your cup of tea, you could always simulate the workout by using objects around the farm — in this case a tractor tire.”

BUNGIE BAR PUSH PRESS

PEANUT BALL CARRY “Some of us might have tried this back in our college days and it usually didn’t turn out too great. Please make sure you are in the “right state of mind” before trying this at home!”

“This is a full body exercise that really gets the fast twitch muscle fibers going. It’s the farmer’s version of the clean-jerk that you see in the weight room.”

“Ever wonder what dead weight feels like?

We used a backyard kid’s toy and filled a plastic peanut ball full of water which can weigh up to 120 pounds.”

KEG CARRY

TIRE SLED DRAG

“Fill a car tire with concrete, motoring a pipe that sticks out that you can attach a chain to. Then drag the concrete tire making sure to drive with the legs.”

Stride • July 2013

37

UNIQUE

fitness

workout CAR PUSH COMBO

Troy’s workout doesn’t stop in his backyard. He takes his workout to the M-State parking lot for some Car Pushing fun!

TEAM CAR PULL

Think two guys pulling dead-weight on wheels is easy?

Think again. Troy begins the Car Push Combo with a little heavy pulling.

CAR PUSH

Time to dig deep, and drive those legs into the ground for the Car Push. Strength comes from the ground up, and you will need every ounce of energy to push a motorized vehicle. Just don’t forget to throw the clutch into neutral.

WHEELBARROW

Are your legs shot from pushing a car across the parking lot? Get off your feet and start walking on your hands during the wheelbarrow. Don’t be fooled, in either position, you are going to get one heck of an upper-body workout.

WALKING LUNGES

This is arguably one of the most important workouts in the Car Push Combo. Work out your entire lower-half and mid-section with the exercise focused around stabilization and stamina.

push it! push it!

THREE golden rules

1. Work harder than you

think is possible.

2. Stay consistent and give it time. (Good things in life are made in a crockpot, not a microwave.)

3. Find a sport, routine or exercise program you are passionate about and fitness is soon to follow.

“I always like finding the limit of what the human body is capable of and pushing the standard. If you have never thrown up from a workout (or practically passed out) then you either have an iron stomach or you’re missing out on a little nuance of life.”

38

Stride • July 2013

Donors Wanted!

Your compensation for time in our center will be to the following:

:Sb¸a S\X]g O Ac\ROg R`WdS eWbV]cb bVS R`WdS

$150 in 3 Donations NEW DONORS 1st Donation $40, 2nd $50, and 3rd $60

RETURN DONORS $25/$50 = $75 /week BUDDY BONUS: $50 Our patients thank you.

Talecris

Plasma Resources 800 Holiday Drive, Moorhead (218) 287-2700 grifolsplasma.com Walk in or call for an appointment to get started today!

Streetsalive!

:WTS OTbS` QO`a

Ac\ROg 8cZg " Ac\ROg /cUcab # <]]\´#^[ 4`SS T]` SdS`g]\S / eOZYW\U PWYW\U PZORW\U `c\\W\U eS R]\¸b OZeOga \SSR b] PS R`WdW\U SdS\b W\ R]e\b]e\ 4O`U] ;]]`VSOR

In addition to meeting the donation criteria, you must provide a valid photo I.D., proof of your current address and your Social Security or immigration card to donate. Must be 18 years of age or older to donate.

T[ab`SSbaOZWdS ]`U

COUNTING

SHEEP

Let the sheep rest! It's time for you to finally enjoy a full night’s sleep.

.

Photos by J. Alan Paul Photography

health

By Kylee Seifert

It's a never-ending battle of tossing and turning, fighting the alarm clock, feeling like a zombie throughout the day and tiredly falling back into bed only to start the cycle all over again.

While we are relentlessly reminded that the magic number for hours of sleep per night is seven to eight, most of us

42

Stride • July 2013

still seem to have an ongoing war trying to meet that quota.

The fact that a poor night’s sleep is harmful to our bodies is hard to grasp; our social life, thought process, motivation and much more suffer significantly due to a lack of sleep.

The busier we get, the more important it is to create a schedule that accordingly allows for plenty of bed time to help refresh, restore and rejuvenate.

G SLEEP FACTORS

Hungry Tummy

To clarify, this section is talking about the hormone ghrelin, not Gremlins. Now that we have that straightened out, let's dive into how this hormone is tied to sleeping. Hunger and satiety will vary depending on levels of the ghrelin. When we are well rested, we eat and crave less due to the feeling of fullness, which leads to less calorie consumption and less weight gain.

Voila! Nature's weight loss plan. When ghrelin levels are abnormal, you are not necessarily hungry, you just won't feel full when you truly are. “The answer is sleep,” advises Dr. Seema Khosla, the Chief Medical Officer at the North Dakota Center for Sleep. Dr. Khosla found that after treating some patients suffering from sleep apnea at the ND Center for Sleep, their ghrelin levels started to normalize and some started to see weight loss without changing their average amount of activity. Stop sweating over weight loss... sleep over it instead!

Sleep Walking on the Treadmill Let's be honest, after a long day of work, who is bouncing off the walls and dying to go run a 10k or set a new personal record for weight lifting? In short, it's hard to find the motivation and energy to follow through with a workout. When we are running on fumes, simple tasks become almost insurmountable challenges. In our well rested mindset, we have priorities and set goals, but when we are sleep deprived, everything falls to the wayside, along with our patience. Instead of remembering that we will feel better down the road if we physically push ourselves past our mental laziness, we push it off to another day when we are a little more well rested.

In reality, when does that actually happen? Our logic falters Napping is ONLY good if you are sleep deprived. when we are sleep deprived and can negatively filter into all “If you have trouble falling areas of our life. Take that first step to get to the gym. Once asleep, avoid naps. If you do your sweat starts rolling, there's no turning back... you'll be have to nap, it should be a trapped (for the better).

DID YOU

KNOW?

Sleeping on the Job There are things that need to get done, meetings to attend, important conference calls to make, but sleep was elusive last night and morning came much too early. You wonder how you will ever make it through the next eight hours of work (insert momentary mental breakdown). The amount of factors affected at work by lack of sleep is monstrous.

Between lack of concentration, negatively effected mood, ability to recall tasks and learn new ones and suffering work and client relationships, it makes you question if losing that extra hour of sleep to catch up on the latest episode of "The Bachelorette" was really worth it. Next time you think it's best to cut down on sleep to finish up a project, listen to the expert: "The question is, do I stay up all night studying or do I sleep?”

Many jobs tend to be sedentary, which causes sleepy workers, more snacking and lower levels of motivation. Try getting up and moving around more. Get up to walk to talk to your coworker instead of calling over to their office by phone.

short nap," explains Dr. Khosla.

Stride • July 2013

43

health Tired Tots

Not a Light Issue

There's nothing like a tired, crabby and fussy kid. What's worse? Tired parents having to put up with those sleep deprived little ones. "You want to create good sleepers. It’s not necessarily a natural thing. You have to create a good environment for sleep and a good place for them to settle themselves. It’s good to set them up for a life of success as good sleepers," explained Dr. Khosla. While we know their attempt at tricks and schemes to push off bedtime (“I need a glass of water” or “I have to say goodnight to Scrappy” sounds familiar), they still need nine to 12 hours of sleep a night.

For toddlers, that number is even greater. Kids do not grow or develop without sleep, and unfortunately, most kids are sleep deprived. Go by this: if it is a chore to wake your child, let them sleep a little longer or think about putting them to bed earlier. If your child wakes up naturally and refreshed, they probably have gotten enough sleep.

Light is categorized into “active light” and “passive light.” Active light is very stimulating and should be avoided entirely before bed.

This includes Facebooking, texting and gaming. Passive light is less stimulating and includes: watching a movie on TV or a Natural melatonin computer, Kindles, is stimulated by dim a fridge light or the lighting. glow from an alarm clock.

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CALL OR TEXT

TO LEARN MORE

701.799.3024

Dawn Putney

dawnputney.myitworks.com

It Works!

®

61%

on

50 milli

50 to 70 million Americans are affected by chronic sleep disorders and intermittent sleep problems that can significantly diminish health, alertness and safety.

4 in 10

About four in 10 Americans bring their cell phones to bed with them and use them within hours and minutes of trying to fall asleep.

Most of these individuals are under the age of 30.

41%

58%

Children with a TV in their room are more likely to sleep less and go to bed later. 41 percent of school-age children have a television in their bedroom.

DOS & DON’TS OF ZZZZZ

58 percent of adults in the US have reported at least one symptom of insomnia in the past year.

Avoid:

Indulge:

• Number one thing to avoid: Light • Caffeine • Over stimulation • Thinking about work

• • • •

In a cool, serene room Mediation and yoga Caffeine free tea A soothing bath in a candle lit environment

**These results were reported by the National Sleep Foundation's "Sleep in America" poll through 2004 to present. Find more information at sleepfoundation.org

Roughly 61 percent of Americans use their laptop within the hour prior to going to sleep.

(701) - 478 - 7700

3120 25th St S, Fargo || www.fatfreezefargo.com

701.478.7700

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Scan the QR code to download the Sanford Health App.

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