RUNNING THE RED Mark Knutson talks the FM Mini Marathon
AMERICAN CANCER SOCIETY Making Strides Against Breast Cancer
BEST OF FITNESS Top picks in the Fargo-Moorhead area
BRAS ON BROADWAY
Flashing Downtown Fargo on Oct. 27th
FREE OCTOBER ‘11
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MAKING STRIDES Publishing Spotlight LLC Editor Troy Henne troy@fmstride.com Associate Editors Andrew Jason Sammi Jones Design Jordan Dusek Dustin Mosbeck Contributors Max Kurucar Andrew Jason Marketing/Sales Brent Tehven Brent@fmspotlight.com Marketing and Advertising Drago@fmspotlight.com 503 North 7th Street Ste 206 Fargo, ND 58102 Contact: 701 866 3907
By the end of this year, 1 in 750 women in North Dakota will be told four words that will change their lives. It won’t be “you won the lottery” or “you’re going on vacation” or “here’s your new car.” Rather it will be the grim news “you have breast cancer.” A disease that has affected so many lives is slowly being cured one step at a time, but it will never be fully defeated without your help. This October FM Stride would like to recognize the tremendous fight against breast cancer and join the movement by participating in national breast cancer awareness month. In order to raise awareness, we are shining light on area experts and local charity events to encourage our readers to join in the winning battle. We’re pulling out our pink pride this October with an exclusive cover story on all of the ways you can support breast cancer awareness. As they say, the best defense is a good offense, so be proactive in the fight, in your education and most importantly, in your health. In Fargo-Moorhead, October represents a farewell to summer and a hello to autumn. It’s time to buckle down and get back to work, and by work we mean your workouts. FM Stride scoured the ends of the community to find local experts to provide credible, reliable information; ultimately bringing together the absolute fitness resource for the FM area. Don’t be shy, dive in and discover all the opportunities right in your backyard.
Troy Henne
October 2011 Issue 11
FM Spotlight Magazine is published by Spotlight LLC. Copyright 2011 FM Spotlight Magazine & FM Spotlight. com. All Rights reserved. No parts of this periodical may be reproduced without written permission of FM Spotlight Magazine & FM Spotlight.com. FM Spotlight Magazine & FM Spotlight.com will not be held responsible for any errors or omissions found in the magazine or FM Spotlight.com. Spotlight LLC accepts no liability for the accuracy of statements made by the advertisers.
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-Editor
Last Month’s Covers
SPOTLIGHt COVER
STRIDE COVER
57 FM MINI MARATHON
69 TACTICAL ACCESSORIES
23 GOING DOWNTOWN
13 MELT OFF THOSE EXTRA
Running the Red in October
FM DCP looks at implementing a business improvement district in Fargo
39 THINK PINK
Join the movement in October as we take a look at national breast cancer awareness month in Fargo-Moorhead Acapella Xpress American Cancer Society Making Strides Women’s Health Fair Bras on Broadway
73 CHEF’S GALA & AUCTION
Find out how 1 in 11 individuals in N.D. rely on the Great Plains Food Bank, and how you can help
The Outdoor Bunker, Moorhead, is not your average hunting store CALORIES Brad Nordstrom, of MP&Fitness, gives us a sneak peak into his popular MELT program
COMING SOON
19 GOING THE DISTANCE
SANFORD YMCA WELLNESS CENTER
33 GROCERY LIST Don’t be tempted
EATING HEALTHY FOR THANKSGIVING
Ben Clark runs 365 miles across the state to raise money for flood efforts in his hometown of Minot, N.D. by unhealthy selections at your local grocery store
65 RECIPES Spice up your meals with new cooking ideas
27 BEST OF FITNESS
Discover the best fitness places in FM
WARMING UP WITH TEABERRY The Complete Shopping guide
53 LACE UP FOR A WORKOUT
Take a look inside the FM Derby Girls’ workout regimen with ToniCrush
CHECK OUT FMSTRIDE.COM 6
health Dr. Tiffany’s Dirty Little Health Secret In today’s world the word “balance” conjures up many meanings. “Work-life balance” is a hot button topic for our times, as is “balanced diet.” Yet the need for balance is as old as time itself, and is a cornerstone for how the universe acts and reacts, to maintain a state of optimal well-being.
Optimal health is the ultimate balancing act. From the smallest cell and organism, to the most intelligent human being; balance is a requirement to health. All of creation, our bodies included, are miraculous self-healing, self-regulating organisms, designed to strive toward wellness. As long as this important function is not altered, disturbed or blocked, this delicate balance of health is maintained. If balance is lost, the life force gets weaker, and soon a breakdown (I.e. symptoms and illness) begins to occur.
To achieve balance, and ultimately a state of health, in your life, it’s important to understand the following principles:
We’ve seen examples of this in our oceans, our soils, our food supply and even our climate. However this same state of equilibrium plays out in our own bodies. When we alter our body function with a nutrient-deficient diet, disturb our body function with medications and block our body function with surgery, we upset the delicate balance within. Where we once had order, we now have dis-order and dis-ease.
When it comes to true health and wellness, balance is about finding the interconnectedness of body, mind and soul. One of my favorite analogies is to think of balance as a recipe: diet, exercise, a positive mental attitude and a fully functioning nervous system. Living life without one of these essential ingredients is like baking a cake without baking soda. IT DOESN’T WORK!
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Balance is a choice; a decision we make to move toward optimal health. Balance is a way of life; a balanced lifestyle can be designed to achieve your highest potential for well-being. Balance is a process; while there is no end-point, balance, health and happiness are possible in each and every moment.
Rather of thinking of balance in terms of the amount of time, energy or focus spent in each area of life, instead recognize that the choices and decisions you make in one area of your life can propel you into success and balance in other areas. And that leads me to my dirty little secret... Am I living in balance? I would love to be able to tell you that I do everything right. However, in addition to being a doctor, I’m also human, a wife and a mother. There have been times when I’ve been in balance, and other times when I’m obviously not. So why would anyone trust me with helping them to regain and maintain their health, when I myself struggle with balance in my own life? Because I’ve been there...Because I know it’s a constant challenge...Because I have a family and a spouse and understand how out of balance life can get. I’m a living and walking example of how great life can be when living in balance, and how frustrating and crappy life can be when you’re not. I guess that makes me an expert.
Tiffany Johnson D.C. That’s why I’ll never condemn or make judgments about your own health choices and mistakes. Instead I’ll be your biggest cheerleader, offer you the lessons learned from my own experiences, and do whatever it takes to support you in being your best and your healthiest. True health is a result of balance in every aspect of life. Dr. Tiffany and Healing Touch Chiropractic would like to offer Stride readers a FREE copy of “Achieving Balance: Mind, Body,
Soul.” In this audio download and accompanying workbook Dr. Tiffany shares the concept of balance, how a balanced lifestyle can transform your life and your health, and how to recognize imbalances in your life that may be holding you back from being your best. Visit http://www.htchiro.com/achievingbalance-audio-and-workbook. html and enter your email address to receive immediate access to this valuable and enlightening program!
Founder and Owner of Healing Touch Chiropractic in West Fargo
www.htchiro.com www.fb.com/htchiro
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A Insurance R E Y+O U P R E Financial Services =
Steve Walker Financial Representative 701-235-7812
0811-215
Taylor Cavanagh Financial Representative 701-235-7812
Andy Dunphy Financial Representative 701-235-7812
PA R E D ? = Financial Security
lifestyle
T L E M ned by ig s e D m a t Progr Maximum f A Recen o m o s r rdst ontinue C s s e n Brad No it ance & F m r y in the o it f r r e a l P u p Po . to Gain FM Area 13
What is MELT? In a nutshell, this program is group personal training. I have experience and background in training groups of athletes in the weight-room from my days at NDSU and MSUM. I allow people to perform the exercise without hovering over them, but at the same time I am able to keep my eye out for technique tweaks and training suggestions. The
Q&A
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aximum Performance & Fitness’ new location on Westrac Drive in Fargo suits the increasingly popular MELT program perfectly. Half gym, half garage, the new facility offers any type of training from personal small-group training to sports specific exercise, all the way to Olympic-style performance training. Brad’s recently developed MELT program, incorporates the anaerobic conditioning of resistance training with the full-body cardio training of a 45 min group exercise course. This predominantly outside workout has high hopes of making it through the winter this year by moving to an indoor facility near Maximum Performance & Fitness. “The MELT program has evolved from a ‘balls-to-the-walls’ type of program to a mature training regimen that allows anyone from all different demographics to participate,” states Nordstrom.
program challenges an individual to get to the next level. It is a circuit-type training that is time orientated, not rep orientated. So one week, a client might get 10 reps in the allotted time, the next week we are going to shoot for 12 to 14 reps in the same time period. How is the program designed? I have designed the program to incorporate a variety of strength exercises. So typically, Monday and Wednesday are chest, back and arm days with an anaerobic 14
winter, but this year we have high hopes that the program will make its way indoors. As our numbers continue to grow, it opens up more opportunities to bring this program indoors.
cardio station incorporated into the workout; while, Tuesday and Thursday are lower-body orientated with some shoulder work incorporated into the workout. Most people are probably not going to perform leg exercises on their own, so this program challenges an individual to work out to their maximum potential. Tell us about getting outdoors for a workout. Unless it’s lightning out or torrential rain, you can count on us being outside. It gives us a lot more space for versatility outside, such as throwing in a sprint or two during the workout. Last year we weren’t able to continue the MELT program during the
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When is the program offered? The MELT program is four days a week, Monday through Friday. Currently, we have three different group times: a 5:35 a.m. group, 12:00 p.m. group and a 5:35 p.m. group. The MELT workouts typically last anywhere from 45-60 minutes depending on the regimen for that day.
Where can people find out more? You can call Brad at 701-2126107 or email brad@mpfitness. net or search Maximum Performance & Fitness on Facebook.
Profile: Brad Nordstrom M.S., C.S.C.S. 14 years in Performance & Fitness
All Three-sixty-five Ben Clark runs
365
all miles across North Dakota to raise money for relief efforts in his hometown of Minot Ben Clark wanted to raise money for his hometown of Minot, N.D., a city plagued this summer by record-setting flood waters that displaced over 12,000 people and destroyed over 800 homes. While on a fishing trip with friends, the idea of running across the state of North Dakota presented itself. Two weeks later, on Aug. 14 Clark found himself at the starting line.
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Mile 1: Without much planning, Clark began his run just west of Beach, N.D. near the border of Montana. At the starting line there was nobody cheering him on; no fanfare, just his dad driving behind him.“It was noon on Sunday,” Clark said. “It was kind of strange. It was just a normal day and I was like ‘I guess I’ll start running across the state.’”
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Ben Clark Computer Scinence, MSUM Hometown: Minot, N.D. Mile 30: By the end of the first day he had only run 30 miles. In order to reach Fargo in a week he would have to run an average of 50+ miles per day. Having covered such a short distance, Clark would have to pick up the pace over the next couple of days.
No stranger to distance running, Clark completed his first 100 mile race only eight months after taking up the sport, thus making him an ultramarathon runner. But how does someone who is about to run 365 miles stay focused? “It’s a really bad idea to think about the distance ahead of you,” Clark said. “Mentality wise I try to think about the present moment. Focus on the scenery and how I feel.” He had to take it one mile at a time. So that’s what he did. Upon reaching Bismarck, Clark’s enthusiasm began to change.
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“Going through Bismarck I remember realizing that’s the halfway point and that’s probably when I started feeling the worst. I felt pretty good up to
Bismarck. Bismarck to Jamestown seemed like forever. It seemed like it would never end. Getting to Jamestown made me happy.” His feat was finally over. There
Mile 100: As the miles progressed and his sleep decreased (roughly an hour and a half per night) exhaustion began to catch up with Clark. “At first I was feeling good so I was running more of it,” Clark said. “As it progressed sometimes I’d start feeling really bad and I’d find myself running 15 minute paces, which I didn’t think was possible. I walked some sections too. Sometimes at night I’d be really out of it so I walked, but I figured that still counts.”
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wasn’t much of a fanfare waiting at the finish line, just a handful of runners and a few news crews. No cheering fans. No medal. Despite running through hallucinations, thunderstorms and even “Going through a skunk Bismarck I rein the middle of member realizing the night, that’s the halfway he had point and that’s finally probably when I finished. started feeling Was the worst.” there -Ben Clark ever any doubt in his mind about finishing? “There were a few low points,” Clark remembers. “I always knew I would be able to keep Mile 165: The body burns approximately 100 calories for every mile run and over long distances calories must be replaced. So Clark ate…a lot. His favorite meal consisted of two to three grilled cheese sandwiches and a couple bowls of tomato soup . He also snacked on Doritos, granola bars and Reese’s Peanut Butter Cups. 20
going on. It’s a really slow, long distance thing. I never doubted that I was going to finish. To me it would be worse to give up. That would be more painful than going through it.”
So far Ben Clark has raised over $1,250 on his website alone. People can donate to his cause at www. active.com/donate/FloodRecoveryFund.
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The excitement of reaching Jamestown couldn’t outweigh the exhaustion Clark was feeling. He would sleep an hour or two during the hottest parts of the day but by night he was beginning to hallucinate. “I tended to see small animals in my peripheral vision,” Clark said, “I also saw things that were there but would do things that they don’t normally do. The strips of tar where there’s a crack in the road - I saw them moving kind of like snakes.” 21
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Mile 365: Clark’s remarkable run across North Dakota was almost complete. He could see the end and the last mile ignited a burst of energy that allowed Clark to practically sprint to the finish line. However, his joy of reaching the end left him feeling a little confused. “Even though I knew what I was going to do, once I got to the [Main Avenue] bridge there was still a feeling of ‘what do I do now?’” Clark said.
Downtown Community Partnership
THE DCP WILL KICK OFF THEIR NEW MARKETING CAMPAIGN IN 2012 WITH HOPES THAT IT WILL BRING ATTENTION AND A RESURGENCE OF ENERGY TO OUR DOWNTOWN DISTRICT. …downtown baby! has been the slogan adopted by the Downtown Community Partnership, and has drawn a lot of attention locally and nationally. “When we went to the National Mainstreet Revitalization Convention everyone throughout the U.S. complimented us on our slogan, and they were a little envious of the creativity and liveliness of the …downtown baby! brand,” boasts Jed Pahan, Vice President of Communications & Promotions for the DCP. The downtown area is historically the epicenter of culture and local business of any city, and this holds true for historic downtown Fargo. The DCP plans to clean up, maintain, and revitalize downtown Fargo with the help of local, downtown businesses and continued community support. 23
Profile: Jed Pahan VP of Communications & Promotions 4 years at DCP Hometown: Villard, MN
Q&A with Jed Pahan What is the DCP? The downtown community partnership is an organization focused on the maintenance and revitalization of the Fargo-Moorhead downtown districts. We provide a resource to educate and inform the community of all the happenings and opportunities that our downtown has to offer. We are liaisons between the downtown businesses and the residence of FargoMoorhead. Our goal is to promote, maintain and revitalize the downtown districts in order to preserve our heritage and ensure growth of the downtown community.
What are the origins of the DCP? The origins of the DCP date back to 1969, which at that time was called the downtown business association.
Essentially, there was a lot more retail downtown and that was the focus of the association. In 2000 we made the transition to the DCP, because we wanted to emphasize the word “community” to ensure more community by-in of our downtown districts. “We are liaisons between the downtown businesses and the residence of Fargo-Moorhead”
What are some of the proposed programs of the DCP? There’s still a concern for safety, cleanliness and maintenance downtown. One thing we are looking at doing is implementing a Business Improvement District (BID). BIDs are used nationwide, are common for area maintenance and include such things as: additional public safety, clean teams that take the garbage out regularly, additional amenities downtown could include additional Christmas lights, flags, banners, planting. Another thing we could utilize
is additional marketing money for marketing our downtown and its businesses.
Can Fargo support a business improvement district?
The Downtown Community Partnership partners with over 150 members and over 15 investors to ensure we Yes it can. In fact, have a vital and there are comvibrant Downmunities around town. These the U.S. that are consist of retail, 20,000-30,000 restaurants, in population that office, medical, have some form of insurance, banks, a BID. Here are utilities and much some comparable more. cities who support a business improvement district: Rochester, Billings, Helena, Duluth, Winnipeg, Sioux Falls and Sioux City. 24
What are some immediate goals of the DCP? We are in a two to three year realignment with phase one of a new branding identity beginning in 2012. Soon we will be moving our office downtown to 208 Broadway which will allow us to be more industrial oriented, being in the heart of downtown. We will also be transitioning our website in 2012 to downtownfargo.com to provide an innovative website for downtown Fargo. We started an ambassador program this summer to ensure safety and cleanliness of our downtown district and we hope to advance that in the near future.
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“The downtown is the heart and soul of the community. It’s where the community comes together to celebrate. Also, the downtown is a great incubator for small businesses. Downtown provides the personality that makes Fargo.” Mike Hahn President of DCP
For more information go to: fmdowntown.com or visit 203 4th Avenue North
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If you’re looking to spice up your daily workout regimen, FM Stride recommends you check out the following clubs and organized group programs.
YOGA
Soulista 23 4th Street South, Moorhead www.soulista.com
RUNNING Fargo Running Company Group Runs 1801 45th Street South, Fargo www.fargorunningcompany.com 27
MIXED MARTIAL ARTS Academy of Combat Arts 2219 Main Avenue, Fargo www.fmaca.com
24-HOUR GYM Anytime Fitness 1100 19th Avenue North, Fargo OR 1801 45th Street South, Fargo www.anytimefitness.com 28
S ES TN FI F O ST
BE
WATER AEROBICS Fercho YMCA 400 1st Avenue South, Fargo www.ymcacassclay.org
BOXING Red River Golden Gloves 3301 15th Street South, Fargo Facebook: Red River Golden Gloves Boxing Gym 29
WEIGHT TRAINING Sports Center 3320 Westrac Drive South, Fargo www.fmsportcenter.com
IN-HOME WORKOUT P90X Facebook: P90X www.beachbody.com
NEW FITNESS Sanford YMCA Wellness Center 5225 31st Ave. S., Fargo www.sanfordhealth.org 30
FARGO
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See Dealer for Details
T H I S , N O T T H AT Razzle-dazzle your dinner plate with the colors of autumn. Yellow and orange fruits and vegetables contain beta-carotene, a nutrient that lowers LDL cholesterol, fights free radicals, and has been linked in many studies to lower rates of breast cancer. Red fruits and vegetables contain lycopene and ellagic acid, nutrients that help regulate blood pressure, reduce tumor growth, and reduce the risk of several types of cancer – especially prostate cancer.
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THIS
SWEET POTATOES, NOT WHITE POTATOES! Sweet potatoes are an excellent source of vitamin A – a boost for your immune system – and contain more vitamin C and calcium than white potatoes. The skins of sweet potatoes are also packed with concentrated sources of nutrients, especially fiber. Tip: For extra zest, add cinnamon or nutmeg.
NOT THAT
THIS
RED BELL PEPPERS, NOT GREEN BELL PEPPERS!
Recent studies have shown that both the vitamin C and beta-carotene content of bell peppers increase with ripening. Green bell peppers are harvested before they are fully ripe whereas red bell peppers have had more time to mature. Optimally ripe bell peppers will have deep, vivid colors, feel heavy for their size, and be firm enough to yield only slightly to pressure.
NOT THAT
THIS
RED APPLES, NO NOT ORANGES! THATT
THIS
WINTER SQUASH, NOT NOT SUMMER SQUASH! THAT Winter squash normally contains less water than summer squash, thus making it more nutrient-dense. Popular varieties such as butternut and acorn are loaded with vitamins B1 and C, folic acid, potassium, and fiber. Research shows winter squash offers protection against cancer, heart disease and type 2 diabetes. Tip: Seeds from winter squash make a great snack food.
While both apples and oranges are low in calories and packed with vitamin C, fiber, and potassium, the best flavorful taste for your buck this month resides in the apple aisle. Apples typically reach their peak freshness between September and November, while oranges wait until the winter months. From Braeburn, to Honeycrisp, to Fugi, apples put the “crisp� in autumn.
THIS
CINNAMON POWDER OR STICKS, NOT SALT NOT AND/OR PEPPER! THAT
Research has shown cinnamon to be an effective homeremedy that aids in the reduction of pain and discomfort associated with headaches and migraines, arthritis, and the common cold. The scent alone has been linked to a boost in cognitive function and memory.
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Putting Fargo
ON THE MAP for Fashion
*****
N
atalie Sparrow has been involved in the fashion and modeling industries for a good majority of her life. Her passion compelled her to start her own modeling agency and mother agency to represent and promote some of Fargo’s top talent. Last month FM Stride teamed up with modeling agency, Ultimate Image, to bring to you the latest fashion trends this fall. We partnered with some of the area’s top fashion stops including Lena K, a.k.a. and Scheels to bring you an inside look on which styles you can count on when the leaves begin to fall. With the help of local talent and Ultimate Image, FM Stride brought together Fargo-Moorhead’s fall fashion photo shoot.
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ULTIMATE IMAGE * MODELING
Natalie Sparrow is a local model agent who cares about the experience and opportunity of models building their hobby into a career. She has a unique ability to create fashion shows, print opportunities and community projects for both experienced and beginning talent. Natalie has been in business for 12 years and has over 20 years of experience in the industry, with a network that expands around the globe. She has produced successful talents who have been placed in Chicago, New York, Los Angeles, Miami, and callback successes from agents all over the world. Ultimate Image networks with a variety of local organizations and companies to help provide the opportunities in print, runway and TV commercial.
{{ Profile:
Natalie Sparrow 20 years in the fashion industry Founder of Ultimate Image
AG E N CY
WHAT IS ULTIMATE IMAGE? Ultimate Image is our development side of the company specializing in creating a process, journey and training that encourages the model to
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grow and be confident in the industry. Models & talents who are new to the industry and have absolutely no experience or knowledge about the business will have the opportunity to attend hands-on workshops and coaching and development programs offered throughout the community.
WHAT IS “MOTHER AGENT� NATALIE SPARROW? We are a Mother Agency company. Mother agents help models and talent link up with major agencies, casting directors and talent management. The Mother Agency works for the model and can help them narrow down a search for an agency in a major market as well as prepare them for agency representation.
To learn more about Ultimate Image and Mother Agency, Natalie Sparrow, call 701.306.2676 or go to www.ultimatemodelmanagement.com 38
Every year around 430 women in North Dakota go to the d cancer. Fortunately, women aren’t alone in the fight. The A way to help women fight back against the disease. This mo can be involved in the fight against breast cancer. We encou and support local breast cancer events and programs. Tog
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doctor and hear the dreaded news that they have breast American Cancer Society (ACS) is there every step of the onth of October, FM Stride brings you all of the ways you urage everyone in Fargo-Moorhead to join the movement gether we can make strides and fight for more birthdays!
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“WHEN THE PERFECT CHORD IS REACHED IT CAN CREATE GOOSEBUMPS.”
ACAPPELLA XPRESS
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very Thursday, 35 women meet in the basement of Our Redeemer Lutheran Church, in Moorhead, to bond over their love for music. This all female group, called Acappella Xpress, has been meeting in town since 1955. Acappella Xpress is a chapter of Sweet Adelines International. According to their brochure, Sweet Adelines International is a worldwide organization dedicated to advancing Barbershop harmony and performance.They have a membership of 25,000 women in 5 continents. The Moorhead chapter is a group that performs in competitions, community shows or their own original shows, which
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they try to perform twice a year. “It’s a hard thing to describe but this clearly is a sisterhood,” said Carol Argall, chair of the membership committee. “It goes beyond our singing together.” The women don’t do it for fame or glory. Nor do they do it for the money. In fact, they have to pay to be a part of it. They have a deeper reason for belonging to it. “I can get the same feeling of thrill in performing and feeling good about the performance through this experience,” said Argall. “...Sometimes when we succeed with a phrase or even a single note I get goosebumps. Because that’s the feeling. It’s like, wow, did you hear that?”
Barbershop is a unique style of singing. It is sung a cappella (without instrumental accompaniment) and involves a four part harmony. A cappella music has been increasing in popularity thanks to “Glee.” The rise of Glee clubs in high schools has been seen across the country. “I think the general population is discovering it,” Argall said. The reason why people are discovering this form of music may be the same as why these women perform it. When the perfect chord is reached it can create goosebumps. “It’s fun and when you’re singing with other people and
you’re all singing different parts and it melds together,” said Ann Westra, PR and Webmaster. “It’s hard to explain the feeling you get when you sing together.” These women range from the age of 15-80+ years old. Their director, Brent Gerber, has been with them for the past three years. He is the only man involved in their group. How does he feel about working with all women? “It has its pluses and minuses,” Gerber said. “There are strengths and weaknesses to both men and women” Acappella Xpress will be performing at the 9th annual fundraiser, “It’s a chick thing.” This
show will help fight breast cancer. It will include food, music and stories of cancer survival. It will be emceed by Robin Huebner. Tickets are $40 and can be purchased by calling 701-232-8456. Acappella Xpress is always looking for members to perform their take on pop, gospel, jazz, rock and many other forms of music. Interested women can check out their website, www. acappellaxpress.com, for more information. Booking information can also be found at their website. To see a video of their take of Twinkle, Twinkle Little Star log onto fmspotlightmagazine.com.
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AMERICAN CANCER SOCIETY WHAT YOU DIDN’T KNOW ABOUT THE FIGHT AGAINST BREAST CANCER
In
light of the fact that October is breast cancer awareness month, our team at FM Stride wanted to see what we could dig up on local outreach programs for breast cancer patients. Through our investigation we discovered Brenda Bry, an ACS Regional Recruitment Manager, based out of Bismarck, N.D. Brenda gave us the time and resources to bring together a small glimpse of the various opportunities provided by our local ACS Resource Center.
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PROFILE: Brenda Bry Location: Bismarck, N.D. Recruitment Director and Quality of Life Manager WE’RE A COMMUNITY BASED ORGANIZATION AND VOLUNTEER DRIVEN – MOST OF OUR PROGRAMS ARE OPERATED BY VOLUNTEERS.” –Brenda Bry
WHAT ARE SOME OF THE MAJOR PROGRAMS SUPPORTED BY THE ACS? REACH TO RECOVERY
When a woman is told she has breast cancer this is where they go first. This is a program where breast cancer survivors volunteer to provide one-on-one support, information and inspiration to women who have been recently diagnosed with breast cancer.
LOOK GOOD…FEEL BETTER
Cosmetologists assist cancer patients to look better. In a couple of hours cosmetologists can teach the women how to treat or conceal the damage to their skin and nails.
ROAD TO RECOVERY
This program furnishes rides for cancer patients to and from their treatments. Since chemotherapy and radiation are powerful, patients can become nauseous; making it difficult to drive safely.
CANCER RESOURCE CENTERS
This resource center is staffed by volunteers who offer information regarding the patient’s cancer diagnosis, types of treatment, early reduction and risk deduction. Volunteers are trained to navigate the ACS website and resources. These volunteers are available to talk and assist breast cancer patients.
For more information or to receive help contact our local ACS support center at (701) 232-1385 or call the ACS 24-hour help line 1.800.227.2345 or go to cancer.org
A WEEK IN THE LIFE OF THE AMERICAN CANCER SOCIETY OF NORTH DAKOTA • 807 visits from N.D. residents to cancer.org • 26 North Dakotans contact the national, 24-hour information hotline • 30 state residents receive cancer patient related information or services from the ACS • 14 trips are made by the ACS’s Roads to Recovery program to transport local cancer patients to their treatment • 6 wigs are provided to residents in our state • 3 visits are made to breast cancer patients by one of our Reach To Recovery Volunteers 44
MAKING STRIDES
KIM ORN KICKED OFF THE FIRST UPSTATE MAKING STRIDES EVENT IN MINNESOTA THREE YEARS AGO IN ST. CLOUD MINN. AND WILL BE LAUNCHING THE FIRST ANNUAL MAKING STRIDES IN MOORHEAD ON OCTOBER 8, 2011.
M
aking Strides is an initiative of the American Cancer Society to raise money and awareness for the fight against breast cancer. The program started in 1993 and was designed for large metropolitan areas. Slowly over the years, the event has redefined its boundries and is now held in over 200 communities around the country as it continues to expand. Since 1993, nearly 7 million walkers have raised more than $400 million to help fight breast cancer through participating in the noncompetitive, 3 to 5 mile events that are held throughout the U.S. Moorhead attracted the attention of Kim Orn, regional coordinator of the Making Strides events, and prompted her to start the first annual Making Strides Against Breast Cancer, Moorhead event, that will take place this October at Horizon Shores Park at 10 a.m. on October 8. 45
Profile:
Kim Orn
ACS Manager of Community Relations Regional Coordinator for Making Strides
Q&A with Kim Orn IS THERE A REGISTRATION FEE? There is no registration fee and no minimum requirements to support the event. All of the proceeds are strictly donations by the participants, and everyone is encouraged to come out to join the walk. You can also start a team or join a team, and participate in the event as a group.
HOW DO I SIGN UP?
You can register for the event online or at Horizon Shores Park on the day of the event. To register online go to http://makingstrides.acsevents. org and look for the Moorhead event or the event that is closest to your community.
WHERE DOES THE MONEY GO?
The money raised for the event goes to cancer research and focuses on the fight against breast cancer. The proceeds go to help support various programs of the ACS, which are designed to assist breast cancer victims. So far, through our efforts and volunteers such as you, the Making Strides Against Breast Cancer events have raised over $400 million nationwide!
WHEN DOES THE EVENT BEGIN?
Registration starts the morning of October 8, at 8:30 a.m. At ten o’clock we will be having breast cancer survivors tell their story and the walkathon will kick off immediately after the presenters at 10:30 a.m. Come out to support the fight and participate in the non-competitive 3 mile walkathon around the park.
*
In 2010 alone, nearly 800,000 walkers across the country collected more than $60 million to save lives from breast cancer.
DATE: Saturday, October 8, 2011
LOCATION: Horizon Shores Park Moorhead MN TIME: Registration 8:30 a.m., Walk Begins at 10:00 a.m. 46
4TH ANNUAL
WOMEN’S HEALTH FAIR
AN IN-DEPTH EDUCATION ON THE PHYSICAL, MENTAL AND SOCIAL HEALTH OF WOMEN.
In
2008, Dr. Christy Fetzer, founder of Fetzer Family Chiropractic, found a need in the community to have a women’s health fair that was educational, relaxing, inexpensive and vendor exclusive. “We wanted the health fair to be all about the individual. No other health expo in town offers what we offer, a personalized experience. Women can take the day for themselves and soak up all of the great information without the cluster and distractions of a large health fair.” To show support for breast cancer awareness, this year admission will be $3, which will be donated to Lee National Denim Day, a program focused on the fight to cure breast cancer. FM Stride encourages readers to support the event Nov. 12 at the Hilton Garden Inn, Fargo. 47 47
Christy Fetzer D.C., Owner of Fetzer Family Chiropractic Education: MSUM & Northwestern Health Sciences University Experience: Practicing for five years in FM area Specialty: Family Care
The Women’s Health Fair is an annual event open to the public and hosted by Fetzer Family Chiropractic. Started in 2008 with only 20 vendors, the Women’s Health Fair of 2011 shows promise to surpass last year’s count of over 40 vendors. In past years the event has traditionally been held on a Friday. However, for more public convenience, the Women’s Health Fair will be moved to Saturday, Nov. 12 from 10 a.m. to 4 p.m. The fair is vendor exclusive, meaning there is only one vendor per
category. This creates a more personable experience for the attendee and allows for a more in-depth educational experience. Also, throughout the health fair, seminars will be given by local experts and professionals such as Dr. Susan Mathison of Catalyst Medical Center as she talks about inner beauty, Brooke Erstad, physical therapist at Apex, will be presenting a seminar entitled “Bellies and Bottoms after Baby” and even the FM Ambulance will be performing a CPR seminar that could help save the life of someone you love. The goal of the event is to educate women and create a balance between physical, mental and social health. If you have any suggestions, contact 701.356.6700 or go to fetzerfamilychiropractic.com.
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BRAS ON BROADWAY
HEARTS AND ART COMBINE FORCES TO RAISE MONEY FOR LOCAL BREAST CANCER FIGHTERS.
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his October the classy and sophisticated Hotel Donaldson flashes Broadway by lifting its shirt on breast cancer awareness. Through the artistic reinvention of the bra, local artists create and donate wearable and non-wearable pieces which are then auctioned off. All proceeds raised are donated to the American Cancer Society in support of local breast cancer fighters.
Bras on Broadway Benefit Event: le: du .m. e h Thursday, October 27, 2011 c p m S 7-10 gra from .m. The Hotel Donaldson o r t P 0p n 49 49
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UNIQUE FACTS
YOU CAN HELP
Over the past five years, Bras on Broadway has donated over $162,000 to the American Cancer Society.
During the month of October, teams and individuals raise money by collecting old bras and monetary donations. To be a part of the BRA GARLAND drop off any old bra and a minimum $5 donation before October 21 at any of the following locations:
Proceeds raised help provide accommodations, gas cards and wigs for local breast cancer fighters. The average drive for an area patient receiving treatment in Fargo is 140 miles roundtrip. Last year area artists donated 85 pieces to the auction. Volunteers model wearable pieces during the Bra show. The BRA GARLAND that decorates the Hotel Donaldson is one continuous strand of over 3,000 bras – each bra represents a minimum $5 donation.
The Hotel Donaldson, 101 Broadway, Fargo Radio Fargo-Moorhead, 1020 25th St S, Fargo Catalyst Medical Center, 1800 21st Ave S, Fargo Prize drawings for participating teams and individuals are awarded the night of the event. Every $25 donated is also an entry into drawings for prizes. This year it’s easier than ever to donate. Simply text HOPE to 20222 and your $5 donation will automatically be added to your phone bill. Donations are also accepted online at www.brasonbroadway.com
- non ks r rks for wor s fo le wo s d e d l i i b rab b rab al al Fin wea Fin wea 5 0 1 3 9: 9:
“Proceeds are going to people in North Dakota and Western Minnesota. People know they’re helping their neighbors.” – Karen Stoker, owner of the Hotel Donaldson
“This is a cancer we can have an impact on by our actions.” – Karen Stoker, owner of the Hotel Donaldson
Tickets are limited. For more information visit www.brasonbroadway.com 50 50
Top 5 Alternative Workouts
An insider’s hint: If it’s your first time show up early on a weekday so that it’s not busy and you can go through and sample all of the flavors.
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TUT TI FRU TTI
THINK THERE’S TOO MANY ICE CREAM JOINTS?
TRY TUTTI FRUTTI FOR SOMETHING NEW
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The weather is starting to get colder but we still all need our ice cream fix. For a healthier option turn to Tutti Frutti. This frozen yogurt store has been opened for seven months and has grown in popularity ever since. As Brenda Gunderson, a supervisor, explained, the success relates to its 50 plus toppings and 47 yogurt flavors available which are changed daily. Frozen yogurt has several health benefits that have been known about for years. Most of the yogurts have no fat and all are low calorie. Among other health benefits are the facts that it helps prevent colon cancer, lowers blood pressure and cholesterol and reduces inflammation among others benefits. The yogurt is made fresh everyday through a combination of fresh milk and powder. On a busy weekend Tutti Frutti can go through 144 gallons of milk. You never have to worry about it being dirty though because everything is cleaned every morning. You control portion sizes. Everything is self-serve so you decide how healthy or unhealthy your snack is. This can be really beneficial when you go with your kids. You can control your kids serving size. Beware
of the toppings though. Those are what will ruin anyone’s diet. “I always see people who will come through with mounds of chocolate and brownies,” Gunderson said. “I’m like, ‘what’s the point?’” You realize the benefits of Tutti Frutti when you compare it to Dairy Queen. A small Blizzard can have upwards of 600 calories and 21g of fat while filling the largest Tutti Frutti container all the way full will only give you 400 calories and zero fat. Prices are based on the weight so be careful that first time you go because you may be piling too much on. Gunderson said the average price is $5. The flavors change everyday so there’s always a reason to go. In October Tutti Frutti will be partnering with the Humane Society for a fundraiser. Outside the store there will be pets available for adoption. That day 15 percent of all purchases will go toward the Humane Society. Tutti Frutti is located at
499 13 Ave. S. Suite 6, Fargo and can be reached at 701-277-5090.
If this location isn’t good enough for you don’t worry because there will be a new one opening by 25th St. S and 32nd Ave. S. This is tentatively set to open by the end of October. 52
GETTING FIT WITH THE
DERBY GIRLS Rolling into Season III, the Fargo Moorhead Derby Girls (FMDG) is about to become a member of the Women’s Flat Track Derby Association (WFTDA) the international organization committed to promoting, fostering, and standardizing the sport of women’s flat track roller derby. To sum it up, WFTDA (derby tongue:“woof-dah”) is the NFL of roller derby. As a member, FMDG will be eligible for more tournaments, rankings and sanctioned innerleague play.
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An inside TRACK ON DERBY FITNESS with ToniCrush Fitness training regimens incorporated into regular practices continue to impact the league’s success. Various drills and exercises at The Warehouse – FMDG’s home space – range from endurance activities (skating a minimum of 40 laps in 8 minutes) to speed-building agility drills (plyometric ladders) to muscle-building strength exercises. Between the hip-checks, whips and wipe-outs associated with roller derby, strong core muscles – abs, lower back and hips – are essential to a derby girl. The following are a few exercises the FM Derby Girls rely on for a rock solid core.
For schedules of upcoming bouts and more information on the Fargo Moorhead Derby Girls visit www.fmderbygirls.com 54
Planks –
Lie on your stomach then lift your body off the floor with your forearms (elbows at 90 degrees) and your toes. Keep your body in a straight position (without arching your back) and hold between 30 and 60 seconds.
Squats-
place your feet slightly wider than shoulder width apart (feet facing forward). Bend your knees and drop your hips backward to keep your heels on the floor when squatting. Hold between 15 and 30 seconds keeping your head up, chest up, and back straight and firm. Finish tall.
Crab Kicks –
In the crab position (hands and feet on floor, backside off ground, belly up) alternate between kicking each leg in the air (high as possible) while maintaining the crab position. Alternate kicks in a rapid succession for 30 seconds. www.fmderbygirls.com 55
O N A MI R NI AT H
FM M
THIS FALL EXPERIENCE SOME OF FARGO-MOORHEAD’S MOST BEAUTIFUL SCENERY WHILE COMPETING IN THE FM AREA’S MINI MARATHON EVENT. 57 57
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WITH
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Mark Knutson Race Director for the Fargo Marathon Owner of Go Far Events Mark has participated in: 16 marathons, 25+ half marathons and one Ironman
WHEN DOES THE PLANNING FOR THE FM MINI BEGIN? Don’t be fooled by the name; for most people the 13.1 mile race for the FM Mini Marathon is not an easy feat. On October 8th the Mini Marathon will kick off at the Fargo Civic Center, venture into Moorhead for a 10 mile leg, cross the famous Saratoga footbridge at Lindenwood into Fargo and head north on the river trail back to the Civic Center. The half marathon is also accompanied by a 5K race as well as a 10K race for those who want to compete at a shorter distance. FM Stride wanted to find out firsthand what the future holds for the FM Mini Marathon, so we interviewed Mark Knutson at Go Far Events to get the latest stats on the race.
We get done with the Fargo Marathon in May and by early July we are already planning for the FM Mini Marathon and next year’s Fargo Marathon. The turnaround time is quick, and one of the biggest factors for the races is the river level, which always has to be monitored. Between both races, the FM mini takes a lot less manpower and volunteer hours to host the event. HOW LONG HAS THE MINI BEEN AROUND?
This is the third year of the FM mini and it is a whole new course than we’ve ever planned before. For the 2012 Fargo Marathon, we are planning to stay on the
North Dakota side of the river for the race. So we decided to run the majority of the FM Mini Marathon in Moorhead this year, with over 10 miles of the half marathon being hosted on the Minnesota side of the river. HOW HAS THE WEATHER PLAYED A FACTOR IN THE FM MINI?
The first year we ran, the weather was cold; I’m talking hats and mittens weather. Last year was a whole different story; we had a heat wave that brought in 80 degree weather in October. This year we’re hoping for a happy medium. Typically the weather in early October is perfect for running, plus as the leaves turn the trails are beautiful. Third time’s a charm, so this year we’re going to have great weather. WHY OCTOBER AND WHY A MINI?
We use to have a fall race in the FM area called the Bridge to
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Bash race that was held in September. A couple problems we found with that event, first we found that there is a lot going on in September: back to school, football openers, hunting openers and a lot of other events in the area. Second, it was really close to other races around the area such as the Dick Beardsley half marathon and the Twin Cities Marathon. Also, we noticed that the half marathon in the spring was one of the fastest growing events, so we knew that there would be high demand to run the half. HOW HAS THE NUMBER OF PARTICIPANTS GROWN? Our first year in 2009, we had over 1,800 participants for the event. Last year we bumped the number up to about 2,500. This year we’re on target to surpass the amount of participants from last year, so it should be a great turnout. To register or find out more information about the event... Go to www.fmhalfmarathon.com or call Go Far Events: (701) 3642RUN FM Mini Marathon October 8th, 2011 at the Fargo Civic Center 59
WE RUN BEFORE THE SUN Running with Andrew Jason
I hear my alarm clock long before I open my eyes. When I finally force my eyes open I look over at the clock and can’t believe my own eyes. 4:45! Why would anybody get up this early to go for a run?!?!? I shake off my drowsiness, lace up my shoes and get in my car to head to Fargo Running Company. There I find people who are way too happy for 5:30 61
in the morning. As I talk to these people I realize they actually enjoy getting up this early and running as a group. “Lots of people get up and run before school and work,” says Adam Smith, the leader for the running group. “It’s nice to get the run over early in the morning. As the day goes on I find myself getting lazier.” Lamont Miller, worker at
Fargo Running Company, points out that running in the morning has its advantages because there is less traffic, cooler weather (in the summer) and it wakes you up better than any coffee can. There are even some diehards who make everybody there look like wussies. Jon Kitzman woke up at 2 a.m. and had already put in 13.5 miles before getting
to the running group. What is wrong with these people? I start running with the group. We start talking and the miles start passing beneath our feet. People are running at their own paces and doing their own distances but it’s still a group. There are 4, 6 and 8 mile options available to run so there’s something for everybody. Before I know it 4 miles have passed and I find myself back at the Fargo Running Company. I feel oddly awake, happy and ready to begin the day. Although it’s only 6:15 a.m. I’ve already put my run in for the day. Against all odds I realize I enjoyed this early run. I enjoyed running with
a group, getting started for the day with a good exercise and I especially enjoyed the friendliness from the staff at the Fargo Running Company. If this sounds like something you’d like then check out the 5:30 a.m. running groups at the Fargo Running Company every Thursday morning. Fargo Running Company is located at 1801 45th St. S in Fargo. They can be reached at 701-364-9503 or their website, fargorunningcompany.com.
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FA RGO
FORCE
THERE’S NO SEASON LIKE THE OFF-SEASON
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s the Fargo Force takes the ice this October, the work they did during the off-season is going to make them stand out above the rest. Preseason work is short, the team reports only three weeks before their first exhibition game, so the players have to 63
be ready when they begin camp in September. “It’s quite evident who works hard in the off-season and who doesn’t,” reported John Marks, as FM Stride sat down with him for an interview. “All in all we we’re pretty happy with their off-season effort.”
So how does your own fitness regimen compare with those of the three top-performing Fargo Force hockey players? FM Stride takes you between the pipes for an inside look at the importance of off-season training.
Jordan Nelson #19
Zane Gothberg #29
Tanner Lane #26
Hometown: Williston, N.D. Goal this season: Contend for center position and get scouted by collegiate programs. Prospective Colleg: Wants to be recruited by UND.
Hometown: Thief River Falls, Minn Goal this season: Win the starting goaltender position and win the Clark cup. Prospective College: Committed to UND.
Hometown: Detroit Lakes, Minn. Goal this season: Earn the first line center position and win the Clark cup. Prospective College: University of Nebraska Omaha.
What advice would you give young athletes for training in the off-season? Tanner: Work hard in the off-season; it’s going to set you apart from the rest of the pack. The old cliché about working hard when no one is watching actually serves a specific reason. Make sure you hit the core lifts, they are the most important muscle groups to an athlete, and don’t skip out on the legs. Also, make sure you get adequate rest. Usually rest is overlooked, but it is essential to a high- performance athlete.
during the summer, so they had us skating a couple times per week. During the offseason in hockey there’s a lot of dryland work like jumps, sprints, stick handling, weight training and cardio conditioning. Some of the exercises in our program include front squats, explosive lifts such as cleans, lower body conditioning and a lot of abs and back core work.
skate. Make sure you are counseling with a strength training coach to ensure you are finding the right balance between weight training, dryland and on-ice work.
1st Year Center
What are some of the exercises they had you do as a Fargo Force athlete? Zane: Most of us had access to a rink
2nd Year Goalie
What hockey specific advice can you give to athletes in the off-season? Jordan: Although most programs are dryland specific, don’t neglect skating. That would be like telling a runner not to run; the best way to maintain the muscle groups you use during the season is to
2nd Year Center
How is the off-season performance of the Force players tested when they report to camp? Coach Marks: When the players report to camp we do baseline conditioning testing that includes a 5K, a serious of sprints that’s backed by the NHL and NFL and a series of strength tests in the weight room. Our first week of camp is all dryland training; we really don’t touch the ice until our second week of the season.
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Shawn Rode Photography
STUFFED SQUASH WITH RICE
INGREDIENTS:
PREPARATION:
2 medium baked acorn squash 2 cups of brown or wild rice (cook as directed) 2 garlic cloves or 2 garlic scapes (chopped) 1/4 cup yellow or red bell pepper (chopped) 1 cup of black beans 1 cup spaghetti sauce 1/2 cup corn kernels 1/2 cup shredded zucchini 1/4 cup shredded carrots Dash sea salt Dash pepper 1/4 teaspoon ground cumin Shredded vegan cheddar cheese, for topping (Daiya) • fresh chopped cilantro, sprinkle on prior to serving
Cut squash in half, scoop out seeds, rub with olive or coconut oil, turn upside down and bake in pan lined with foil & in 1/2” water for 45-50 min.
• • • • • • • • • • • • •
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Mix together remaining ingredients except cilantro & cheese. Set aside or refrigerate until the squash is ready to be stuffed. Load the squash with the stuffing and bake an additional 20-25 minutes, until hot to trot. Add the cheese, bake until melted. Serve on a bed of rice. Serves 4
Shawn Rode Photography
BLUEBERRY ZUCCHINI MUFFINS
INGREDIENTS: • • • • • • • • • • • • • • •
2 cups whole wheat flour 1 cup almond flour 1/2 cups cane sugar 2 teaspoons cinnamon 2 teaspoons baking powder 2 teaspoons baking soda dash of sea salt 3 teaspoons vanilla extract 3 tablespoons lemon juice 3 eggs 1 1/2 cups coconut oil (liquified) 1 cup blueberries (fresh or frozen, thawed) 1 cup zucchini 1/2 cup shredded carrots 1 cup shredded coconut
PREPARATION: Mix dry ingredients separately from wet ingredients. Then, in a large bowl, merge both together and pour into lightly greased (with coconut oil) muffin pan. Bake 20-23 minutes at 375 degrees. For extra good looks, top off with blueberries, zucchini & carrots. Serves 24 delicious muffins. Frozen Music Studios.
Profile: Leanne Sucrow Green interior designer, Shaklee distributor and co-owner of Eco Chic Boutique in Fargo. 66
LOCK, STOCK & BARREL
OUTDOOR BUNKER IN THE MOORHEAD CENTER MALL IS GETTING TACTICAL WITH THEIR FIREARMS AND ACCESSORIES.
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ou may have run across outdoorbunker. com when browsing for your camping, fishing, hiking or hunting gear; but did you know Outdoor Bunker is a locally owned company operated by Fargo’s own International Marketing Systems (IMS)? This diverse company caters to many businesses and customers across the U.S., and outdoorbunker.com is just one of it’s over ten websites. Two years ago IMS opened the Outdoor Bunker store front, located in the Moorhead Center Mall, to offer local residents convenient service and hands-on expertise. “We offer a variety of tactical accessories in store, and everything you can find online we can have in our hands in less than 24 hours,” explains Tony Anderson, Manager of Outdoor Bunker in Moorhead. “Customers come into our store because they are looking for something no one else in town can offer. We not only sell unique accessories, we can also customize a firearm to your liking with our knowledge and expertise of the equipment.”
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Tony Anderson Store Manager Outdoor Bunker Moorhead
Experience: 2 years in Tactical Firearms Hometown: Ivanhoe, MN
CWHAT DOES OUTDOOR BUNKER OFFER? We offer a variety of accessories that can customize your hunting experience. Many people like the aesthetics of firearm accessories, but in reality they were developed to assist the gunman and offer solutions. For instance, if you are going hunting in the winter you are going to have thick gloves on. Most of the factory trigger guards do not accommodate for large gloves, so we solve the problem by installing a custom guard. Besides our popular firearm accessories, Outdoor Bunker in Moorhead also offers cases, ammunition,
Under Armor clothing and much more. Stop in and check us out, you’ll be surprised.
CWHAT’S POPULAR AT OUTDOOR BUNKER RIGHT NOW? Our AR-15 is a hot buy right now. This tactical weapon is gaining popularity in the hunting realm. A lot of outdoorsmen are using this firearm for coyote hunting because it is a light weight gun and offers a quicker follow-up shot. It is also very customizable, affordable and it can be used for target practice as well as hunting. The AR-15 has tremendous flexibility for 70 70
customization and the accessories for this firearm seem to be endless. We also have our Under Armor apparel that is really popular for outdoor activities. It’s light, comfortable and keeps you warm in the cold weather. We have a wide selection of Under Armor gear to choose from.
CTHE AR-15 CAN HOLD ANYWHERE BETWEEN 5-30 ROUNDS IN A STANDARD CLIP. CEXPERIENCED SHOOTERS CAN RIP OFF BETWEEN 7-8 ROUNDS PER SECOND. CTHE AR-15 CAN SHOOT OVER 600 YARDS. CTHE STANDARD WEIGHT FOR THE AR-15 IS 6 POUNDS. 71 71
CWHY DO A LOT OF CUSTOMERS LIKE TO COME INTO THE STORE AS OPPOSED TO SHOPPING ONLINE? The in-store experience is different when it comes to purchasing firearms. Technically we can sell the firearms online, but it is a lot slower process and there
are more steps to take to meet regulations. Also, a lot of the customers like to come in and get a feel for what they are going to buy. For instance, weight and size play a large role in the comfort level of your equipment, and a lot of times that is hard to judge online. We also can put on the accessories for you right in the store. Our experienced staff
members are able to customize the firearm to your liking and in-store we assemble it for you free of charge.
CWHERE CAN PEOPLE FIND OUT MORE ABOUT OUTDOOR BUNKER? We would encourage everyone to come over the Moorhead Center Mall to check out everything we have to offer. Also, you can go to www.outdoorbunker.com or give us a call at (218) 284-8899. 72 72
14TH ANNUAL CHEFS’ GALA AND AUCTION CHEFS FROM AROUND FARGO-MOORHEAD WILL COME TOGETHER OCTOBER 12TH TO RAISE MONEY FOR LOCAL HUNGER RELIEF PROGRAM, DAILY BREAD.
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his year marks the 14th annual Chefs’ Gala and Auction, brought together to support the Daily Bread program. The Daily Bread, a program of Lutheran Social Services of N.D., is a relief network that helps supply food to more than 16,000 people in North Dakota every year. The program is a collaboration of local restaurants, hotels, caterers, hospitals and grocery stores who donate their surplus quantities of 73
food to support local hunger victims. The Chefs’ Gala and Auction, sponsored by Merrill Lynch, represents a collection of some of the top restaurants in the area, preparing top gourmet and exotic meals to raise money and awareness for the Daily Bread. FM Stride wanted to see what was on the menu line-up this year as we talked to communications director, Cari Drees.
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WITH
DO YOU HAVE ANY FIRST-HAND STORIES OF HOW THE DAILY BREAD PROGRAM HAS HELPED PEOPLE IN THE AREA?
&
CARI DREES WHAT IS THE DAILY BREAD PROGRAM? In the Daily Bread program the food from unserved meals is collected daily from area restaurants, hotels, caterers, schools and hospitals. Supermarkets donate surplus quantities of fresh fruits and vegetables, dairy products, baked goods and deli selections that are still wholesome and nutritious, but are nearing the end of their shelf life. Collected food is then delivered to over 40 charitable feeding programs, including food shelves, homeless shelters and soup kitchens that provide hot meals and/ or food baskets to children, seniors and working families in the Cass County (ND) and Clay County (MN) communities.
The employees at the Great Plains Food Bank make it a point to volunteer at our partner agencies at least once per quarter. It is a
good way for us to see what is happening in the community and with our agencies. At a recent volunteer opportunity with the Emergency
Food Pantry I was putting together a cart of food, including donated Daily Bread products, for a young family. As I was taking their cart to the family the father noticed that there was a child’s birthday cake in the Daily Bread selections. He was very humbled
and excited because his young son’s birthday was that week, and he had no idea how he was going continued
2011 RESTAURANTS REPRESENTED
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to provide a cake for him. It was heartwarming to see his joy and the tears in his eyes. It is a time like this that really brought home how the generosity of our neighbors helped this family with a special celebration.
WHAT IS THE CHEF’S GALA? The Chefs’ Gala brings together the FM area’s top independent restaurant chefs and beverage purveyors as they celebrate food and raise money to support Daily Bread. These chefs’, hosted by the Ramada Plaza & Suites, serve samples of their signature dishes in an upscale buffet style. These chefs donate their time, staff and resources to showcase their specialties. There is also a Silent Auction component to the evening that features artwork, travel packages and much more.
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WHAT HAVE BEEN SOME OF THE PAST DISHES/WHAT IS ON THE MENU THIS YEAR? The Fargo Country Club always has their candied bacon, which is divine. Other items include artisanal breads and cheeses, sushi, seared foie gras with carmalized pineapple, many different wines and cordials as well as desserts and coffee. Check out each chef page on the website (www. fmchefsgala.org) for a list of what each restaurant is featuring.
WHAT DO THE PROCEEDS GO TOWARDS? The Chefs’ Gala and Auction raises money to support Daily Bread, a perishable food recovery program serving Cass and Clay counties. For more information go to http://www.fmchefsgala.org/ or contact the Great Plains Food Bank at Lutheran Social Services of ND
IN 2010 THE GREAT PLAINS FOOD BANK DISTRIBUTED
7.47 MILLION LBS OF FOOD WHICH IS AN EQUIVALENT OF
5.7 MILLION MEALS
SERVED OVER
67,260
INDIVIDUALS IN THE AREA WHICH EQUATES TO 1 IN 11 INDIVIDUALS FROM NORTH DAKOTA
27% $1
of all food produced in the US never reaches the dinner table
96%
OVER OF THE FOOD SERVED THROUGH THE FOOD BANK IS DONATED AND 4% IS PURCHASED
DONATED TO THE GPFB PROVIDES 4 MEALS WHICH IS AN EQUIVALENT OF $8.30 OF FOOD
THE FOOD BANK HAS A 36,000 SQUARE FEET FACILITY WHICH IS THE CAPACITY OF 52 SEMILOADS
IN 2010 GREAT PLAINS FOOD BANK (GPFB) LOGGED OVER 9,520 VOLUNTEER HOURS
271 THE GPFB HAS
PARTNER SITES IN 98 COMMUNITIES AROUND ND
THE OPERATING BUDGET FOR 2012 IS
$2.46 MILLION
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Unique Upper Body Lifts
At FM Stride we are strong believers in switching our workout routines, keeping our bodies guessing, and constantly shocking our muscles. Here are some unique lifts I came up with that you can try when changing things up! Submit your own unique lifts at fmstride.com, and I will personally try them! - Drago drago@fmstride.com
1
Military Pull-Up
4 Stability ball push up Bent over row free weights
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Difficulty: 10/10
Advanced stability push-up
Difficulty: 8/10
8
Difficulty: 9/10
5
Dumbbell Skull Crushers Difficulty: 6/10
Difficulty: 5/10
9
2
3
Inverted Row Pull-up
Difficulty: 4/10 Difficulty: 7/10
6
Cable, Rear delt fly Half Stability ball core twists
half Stability ball, dumbbell curl
7
Difficulty: 7/10
Difficulty: 7/10
11
Hanging Abs
Difficulty: 5/10
10
Cable - cord triceps kick back
Difficulty: 9/10 78
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