V2I3 Lake Region Woman

Volume 2, Issue 3 July | August | September 2011 Complimentary

Erika Kenner Her Future is Ranching

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Available for purchase at

Creative Impressions Dakota Gifts/Books to Go Kneadful Things Available for drinking at

Kneadful Things ND Coffee Connection

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One wish at a time.

Finally…a bank that makes it simple!

604 College Dr. S. Devils Lake, ND 58301 701-665-5000

505 4th Street Cando, ND 58324 701-968-4421

www.countrybankusa.com

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Content s

4 Save the Date 8 Salsa Recipe 12 Sparkle for Wishes 14 It’s a Woman’s World 16 You Are My Sunshine Child Photo Gallery 18 A New Opportunity 22 This Day 24 At Last Wedding Gallery 26 Health & Wellness Have a More Comfortable Pregnancy 28 Erika Kenner – Her Future is Ranching

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Save t he Date Community Events

Please call ahead to confirm events.

July 2 July 12 Crazy Days & Classic Cruise in Cando Arts in the Park July 4 Independence Day

Parade and Car Show

7 p.m.

Devils Lake Elks Community Band

7 p.m.

Country Cousins (Old-time Country) The Devils Lake Elks Community Band is proud to present Arts in the Park every Tuesday evening at 7pm in the Galleger Elks Band Shell in Roosevelt Park. Pack a picnic, grab your lawn chair & join them in Roosevelt Park! In case of inclement weather, the events will be held in Bill Jerome Arena.

July 6 Rugby Lions Music in Ellery Park 7 p.m. to 8 p.m.

Ron & Opal from Branson, MO

July 7 Royal Social

The Devils Lake Elks Community Band is proud to present Arts in the Park every Tuesday evening at 7pm in the Galleger Elks Band Shell in Roosevelt Park. Pack a picnic, grab your lawn chair & join them in Roosevelt Park! In case of inclement weather, the events will be held in Bill Jerome Arena.

5 to 8 p.m.

7 p.m. to 8 p.m.

Joel and Sheri Selensky

You will learn about new cooking methods, meat cut selection, rubs, marinades & seasonings, smoking, gas, and charcoal cooking.

The fee of $30 per person or $50 per couple includes a binder with information and recipes, a meat thermometer, and a full meal with lots of BBQ! For more information, call the Ramsey County NDSU Extension Service at 701-6627027.

July 13 Rugby Lions Music in Ellery Park 7 p.m. to 8 p.m.

High Plains Gospel Trio

A donation of $10 for the LRSC Community College Foundation will be taken at the door of this casual, open house style event. Beverages and snacks will be served along with a chance to win a purse full of treasures for all who attend.

RSVP or get more information by emailing annette.schmid@lrsc.edu or call 701-662-1641.

July 20 Rugby Lions Music in Ellery Park July 24 History Comes Alive at Cavalier

County Museum at Dresden, ND 12 noon – 4 p.m.

Contacts: Museum 701-256-3650 or Sharon Lundgren, curator 701-283-5417

July 26 Arts in the Park

July 18 – 23

“Robin Hood” Missoula Children’s Theater Auditions: July 18 Langdon Area Elementary School, 9 a.m.

Students entering first grade through high school are eligible to participate. No pre-registration.

5 p.m. to 7 p.m.

7 p.m.

Rick Senger

The Devils Lake Elks Community Band is proud to present Arts in the Park every Tuesday evening at 7pm in the Galleger Elks Band Shell in Roosevelt Park. Pack a picnic, grab your lawn chair & join them in Roosevelt Park! In case of inclement weather, the events will be held in Bill Jerome Arena.

July 13 BBQ Boot Camp July 5 Arts in the Park

July 19 Arts in the Park

Production: July 22 at 7 p.m. & July 23 at 3 p.m.

7 p.m.

Running on Empty The Devils Lake Elks Community Band is proud to present Arts in the Park every Tuesday evening at 7pm in the Galleger Elks Band Shell in Roosevelt Park. Pack a picnic, grab your lawn chair & join them in Roosevelt Park! In case of inclement weather, the events will be held in Bill Jerome Arena.

Promote your event by sending information to lakeregionwoman@live.com.

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Save t he Date Community Events

Please call ahead to confirm events.

July 27 Rugby Lions Music in Ellery Park

Aug ust 4 Royal Social

July 27 & 28

A donation of $10 for the LRSC Community College Foundation will be taken at the door of this casual, open house style event. Beverages and snacks will be served along with a chance to win a purse full of treasures for all who attend.

RSVP or get more information by emailing annette.schmid@lrsc.edu or call 701-662-1641.

7 p.m. to 8 p.m.

Kristi Goldade – ND’s Yodeling Cowgirl from Wishek.

Langdon Explore the World of Art Day Camp Instructors: Mindi Paulson & Shelli Fenske For students entering grade two through grade 12.

Cost $10. Register by July 1 by calling Carol Hart 701-283-5458 or Cav. Co. Extension Service 701-256-2560.

July 6 - 31 “Annie” Fort Totten Little Theatre

5 p.m. to 7 p.m.

Aug ust 6 Alzheimer’s 5K Run

10 a.m. at Ruger Park in Devils Lake

Aug ust 2 Arts in the Park

7 p.m. to 8 p.m.

Senger’s Band of Devils Lake

Aug ust 4 Free Movie in Langdon City Park, 9 p.m.

This annual celebration features live music, pioneer demonstrations, games for kids, and lots of good food. For additional information call 701-776-6414.

Aug ust 16 Arts in the Park 7 p.m.

River (Gospel)

The Devils Lake Elks Community Band is proud to present Arts in the Park every Tuesday evening at 7pm in the Galleger Elks Band Shell in Roosevelt Park. Pack a picnic, grab your lawn chair & join them in Roosevelt Park! In case of inclement weather, the events will be held in Bill Jerome Arena.

7 p.m.

Leonard Wahl (Old-time Accordion)

7 p.m.

Kiwanis Live – The Celebration Continues

Aug ust 3 Rugby Lions Music in Ellery Park

Village Museum in Rugby 8 a.m. to 5 p.m.

Aug ust 23 Arts in the Park

Wednesdays, Thursdays, and Saturdays at 7:30 p.m.

Sundays at 2:00 p.m.

The Devils Lake Elks Community Band is proud to present Arts in the Park every Tuesday evening at 7pm in the Galleger Elks Band Shell in Roosevelt Park. Pack a picnic, grab your lawn chair & join them in Roosevelt Park! In case of inclement weather, the events will be held in Bill Jerome Arena.

Aug ust 14 25th Annual Village Fair at the Prairie

For more information, call Paula Vistad at Heartland Care Center 662-4905.

Aug ust 9 Arts in the Park 7 p.m.

Devils Lake Elks Community Band The Devils Lake Elks Community Band is proud to present Arts in the Park every Tuesday evening at 7pm in the Galleger Elks Band Shell in Roosevelt Park. Pack a picnic, grab your lawn chair & join them in Roosevelt Park! In case of inclement weather, the events will be held in Bill Jerome Arena.

The Devils Lake Elks Community Band is proud to present Arts in the Park every Tuesday evening at 7pm in the Galleger Elks Band Shell in Roosevelt Park. Pack a picnic, grab your lawn chair & join them in Roosevelt Park! In case of inclement weather, the events will be held in Bill Jerome Arena.

Aug ust 29 & 30 Just For Kix Registration

5 p.m. to 7 p.m.

See the ad on page 13 for more information.

Sept ember 5 Labor Day

September 23 - 25 Rough Rider Rodeo Finals

Promote your event by sending information to lakeregionwoman@live.com.

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Parenting is the most important job you'll ever have!

Region III Parent Resource Center offers:

Parenting Classes Lending Library Newsletter NDSU Extension Service 901 3rd St. Ste. 7 Langdon, ND 58249 701-256-2560 In partnership with Early Explorers Head Start and Early Head Start 1401 College Drive N. Devils Lake, ND 58301 701-665-4452

The new digital mammography equipment at Heart of America Medical Center in Rugby gives you the best possible mammogram here at home, saving you the time and money to travel to another facility.

Our goal is to improve your quality of life by early detection of breast cancer.

The American Cancer Society recommends that all women after the age of 40 receive an annual screening mammogram. If you do not have insurance, programs are available to help cover the cost. Don’t wait, schedule your mammogram today!

Call your personal care provider at Heart of America Johnson Clinic to set one up!

800 South Main Ave, Rugby 701.776.5235 www.hamc.com

“I’m so thankful for the Heart of America radiology staff for providing this kind of excellent service. I know they care.”

- Kathy Brandt, Rugby

You're right at home with local and friendly customer service from NDTC.

gondtc.com 701.662.1100 800.880.4213

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Recipe

Salsa Submitted by Brenda Langerud

Yield: 13 pints

7 qt. paste tomatoes; peeled, cored, and chopped 4 c. long green chili peppers; seeded and chopped (about 12 chilies) 5 c. onion, chopped (about 5 medium onions) ½ c. jalapeno peppers; seeded and finely chopped (about 2 peppers) 6 cloves garlic, minced 2 c. bottled lemon or lime juice 2 Tbsp. salt ½ Tbsp. red pepper 2 Tbsp. ground cumin 3 Tbsp. oregano leaves 2 Tbsp. fresh cilantro

Procedure: Wash hands thoroughly before handling food. Prepare peppers as described previously. Wear rubber gloves while handling chili peppers or wash hands thoroughly with soap and water before touching your face.

Prepare tomatoes: Wash tomatoes. Dip in boiling water for 30 to 60 seconds or until skins split, then dip in cold water. Slip off skins and remove cores.

Combine all ingredients except cumin, oregano, and cilantro in a large pot and bring to a boil, stirring frequently. Reduce heat and boil 10 minutes. Add herbs and spices and simmer for another 20 minutes, stirring occasionally. Ladle the hot sauce into hot pint jars, leaving ½-inch headspace. Wipe jar rims. Cap with properly pretreated lids. Adjust lids and process in a boiling water canner for 20 minutes.

Note: This recipe is best suited for paste tomatoes. Slicing tomatoes require a much longer cooking time to achieve a desirable consistency. You can decrease the amounts of spices, but increasing the amount is not advised. You can make adjustments to suit your tastes after opening the jars.

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Publisher Information Publisher – Graber Media, LLC Editor – Autumn Graber, (701) 261-2692 Account Manager – Kelly Graber, (701) 740-3848 Copy Editor – MariLou Harveland Design/Layout – Autumn Graber Contributing Photographer – Arika Johnson Contributing Photographer – Lisa Swenson Mail correspondence to: Lake Region Woman P.O. Box 705 Devils Lake, ND 58301 lakeregionwoman@live.com www.lakeregionwoman.com www.facebook.com/lakeregionwoman www.twitter.com/lakeregionwoman Printed in North Dakota. © 2011 Graber Media, LLC. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Lake Region Woman Magazine assumes no responsibility for unsolicited manuscripts or photographs. Lake Region Woman Magazine does not necessarily endorse or agree with content of articles or advertising presented.

Distributors: Devils Lake Just For Kix Dance Studio Devils Lake Regional Airport Grace Kurtz, lia sophia Hinrichs Supervalu in Harvey Jill Edinger, Private Quarters Leevers County Market in Devils Lake Leevers County Market in Rugby Miller’s Fresh Foods in New Rockford Mr. & Mrs. J’s in Devils Lake Munich Grocery Store Old Main in Devils Lake One Stop in Devils Lake Supermarket Foods in Cando The Liquid Bean in Devils Lake Wally’s Supermarket in Devils Lake Warehouse Foods in Langdon Wimer’s Grocery in Lakota Go green and share this magazine with a friend.

This magazine is printed on an environmentally certified paper that contains a 10% post-consumer waste. FSC (Forest Stewardship Council) is an international, non-profit association that promotes well-managed forests by ensuring forestry practices that are environmentally responsible, socially equitable, and economically viable.

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Note from the Editor This issue marks our fourth publication for Lake Region Woman. Time does fly. Over the past year, we have gained so much opportunity to promote LRW by speaking at a Rotary Club meeting, donating reusable grocery bags to the DL Post Prom Party, and handing out issues at Devils Run. I can’t help but smile and feel a little giddy inside when I speak to people at events like these and hear them say, “I LOVE that magazine!” Well, we LOVE hearing the comments, and feel positive about our decision to launch Lake Region Woman.

A few months ago, someone asked me if I was worried about running out of stories. I’m not worried one bit. As long as there are women on this earth and in the Lake Region, there will always be a story. Every woman is inspiring in her own way, and one never knows where that next great woman is going to come from. Actually, she may be reading this right now. We haven’t even scratched the surface yet.

Once again, we love hearing comments—good or bad— providing that they are constructive. Please contact us if someone you know would make an inspiring story. Reach us by Facebook, email, or phone!

-Autumn Graber

Our new look...

Contributors

Mary Lundy, PT

Born in Maryland and raised by her great aunt and uncle—also known as world’s greatest mom and dad—in rural ND. Mary has had a great life, not perfect by any means. Her motto is that life is 10 percent of what happens to you, and 90 percent of how you react to it. Mary believes that attitude is everything—take what you are given and make the most of it.

Mary’s professional career started at Mayville State, where she attained a BS in Biology and Physical Education—one inorganic class away from a minor in chemistry—her emphasis is in Exercise Physiology. She worked as a trainer with Sports Acceleration, taught many different aerobic and weight training classes, and did aide work at a physical therapy department. During this time, Mary returned to school, attained a Masters in Physical Therapy, and found her professional passion. She has been working as a physical therapist in the Lake Region since 2000 and has been owner and operator of her own physical therapy clinic and Pilates studio since 2005. Mary can be reached at 701-662-5874.

Erin Wood

Erin always possessed a passion for reading and writing. “I wish I had more time to devote to writing professionally and personally. In today’s high-tech and fast-paced world, it’s assumed you can just manufacture a great document or quickly scan and digest a comprehensive piece, but devoting time to both is so rewarding.”

Her mom helped stir that passion for reading and writing. “The best quick escape to a new world is through a book. I still can get lost in a great story.”

Erin began writing during her high school years in Hankinson, ND, which led to studying communication at UND. She received an internship at the Grand Forks Herald in 1995, which led to a reporting job for the paper and AGWEEK magazine. She earned a degree in journalism from UND in 1996. Erin moved to the Lake Region when she married her husband, Steve, who farms east of Devils Lake with his family. She switched from reporting to public relations, working at the Spirit Lake Casino for two years before becoming marketing and communications director at Lake Region State College in 2000.

She and Steve are the proud parents of three active youngsters aged 2-10.

Between work and the kids’ schedules, finding free family time can be tough, but they squeeze it in wherever possible. “Homework and many family discussions occur in the kitchen while preparing a meal.”

Shannon Teigen

Shannon writes from her rural Devils Lake hobby ranch that is nestled in the peace and quiet of the North Dakota countryside. Her family, consisting of her husband, two teenage daughters, and a 9-year-old son, is the farthest thing from being peaceful and quiet, but she wouldn’t trade it for anything. After graduating from UND, Shannon established her career with foundation blocks of marketing, sales, customer service, human relations, and communications.

When she’s not focusing on family or roasting coffee for Little Coyote Coffee, a hobby turned small business, Shannon is passionate about sharing her life’s experiences and motivating others. Whether writing an article for Lake Region Woman or conducting a training session on marketing, Shannon truly believes you should do what you love and love what you do. You can reach Shannon at thisdaylrw@yahoo.com.

Save and invest . . .

You’ll sleep easier if you err on the side of having too much in savings rather than too little in retirement. Simple steps, like incorporating automatic savings programs, can make saving and investing as painless as possible.

To find out how we can help you get started, contact us today.

Andy Wintermute Ronald Gullett Financial Associate Regional Management Associate Arika V. Johnson Financial Associate Hills and Plains Associates 501 3rd St E • Devils Lake, ND 58301 701-662-2975 Insurance products issued or offered by Thrivent Financial for Lutherans, Appleton, WI. Not all products are available in all states.

Securities and investment advisory services are offered through Thrivent Investment Management Inc., 625 Fourth Ave. S., Minneapolis, MN 55415, 800-847-4836, a FINRA and SIPC member and a wholly owned subsidiary of Thrivent Financial for Lutherans. Thrivent Financial representatives are registered representatives of Thrivent Investment Management Inc. They are also licensed insurance agents of Thrivent Financial.

Bank products and trust services are offered through Thrivent Financial bank, (Member FDIC, Equal Housing Lender), a wholly owned subsidiary of Thrivent Financial for Lutherans. Insurance, securities, investment advisory services, and trust and investment management accounts are not deposits, are not guaranteed by Thrivent financial bank, are not insured by the FDIC or any other federal government agency, and may go down in value.

For additional important disclosure information, please visit Thrivent.com/ disclosures.

24690D R8-10 © 2010 Thrivent Financial for Lutherans

If you would like to become a contributor for Lake Region Woman, please contact us via email at lakeregionwoman@live.com or call us at 701-261-2692.

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Event Highlights

Photography courtesy of Lisa Swenson, The Loft Studio

Success at Sparkle for Wishes

Sparkle for Wishes definitely had Devils Lake sparkling on April 14. Those in attendance of the event sipped, shopped, and sparkled the whole evening to help Make-A-Wish Foundation® of North Dakota. The evening featured a silent auction filled with handbags, jewelry, gift baskets, spa products, and much more. When guests weren’t busy bidding on the fun and unique auction items, they were able to indulge in wine tastings, enjoy hors d’oeuvres, and join in conversation.

The silent auction, which included celebrity donated purses, might have been a big draw to the event, but the event’s true meaning came to light when guests were introduced to 5-year-old Kendra from Harvey. She won the hearts of all 100 guests with the story of her magical trip. In July 2008, Kendra was diagnosed with a Wilms’ tumor, but in January 2010, Kendra’s wish to go to Walt Disney World® Resort came true! Kendra’s love of princesses inspired her wish to go to Disney Theme Parks, where she dined at the Akershus Royal Banquet Hall in Epcot®. She proudly displayed her souvenirs and photo albums at the event for all to see. Kendra’s dad thanked the Foundation by saying, “We just would like to express a great deal of thanks. It was truly a once in a lifetime experience, and we were treated like prince and princesses the entire trip.”

Also in attendance was Make-A-Wish Foundation of North Dakota President and CEO Sharon Mazaheri, who made a special announcement for the Devils Lake community. The community will have more opportunities to support a local business and create more wishes because Proz End of the Line has offered to organize year-long fundraising with the goal of adopting two wishes!

“Volunteers are our lifeline,” said Mazaheri. “It is their work that made this event a true success. Through the generosity of the sponsors, auction item donors and guests, along with the hard work of the volunteers, nearly $13,000 was raised for the Foundation!” The average cash value of a wish is $6,000, and it’s because of fundraisers like Sparkle for Wishes that the Foundation can continue its mission to bring hope, strength, and joy to the seriously ill children of North Dakota just like Kendra. [LRW]

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The Make-A-Wish Foundation® grants the wishes of children with life-threatening conditions to enrich the human experience with hope, strength, and joy. Since its inception in 1985, the North Dakota chapter has granted nearly 600 wishes to children across the state, at an average cost of $6,000 per wish. For more information about the Make-A-Wish Foundation of North Dakota, please call (701) 280-9474, or visit the website at www.northdakota. wish.org.

Pictured: Kendra with her dad.

©2010 Benjamin Moore & Co. Arborcoat, Benjamin Moore and the triangle “M” symbol are registered trademarks, licensed to Benjamin Moore & CO.

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Event Highlights

It’s a Woman’s World

Father Time must love classic cars, because he reminded Mother Nature it was Devils Run weekend the 3rd through the 5th of June. The forecast looked a little moist at the beginning of the week, but the clouds parted and allowed for a fabulous thunderbird weekend. Car enthusiasts came from all over to show off their prized 1970 Chevelles, ‘32 Ford Coupes, and ’62 Corvettes at the 19th Annual Devils Run Classic Car Show in Devils Lake. “This has been the best Devils Run,” said Stan Orness, founder and coordinator for the weekend’s festivities. Stan said he will work very hard to continue the success of future Devils Run car shows.

Crafters and home-based businesses set up shop at the Bill Jerome Arena for the It’s a Woman’s World Shopping Extravaganza. It was a record turnout for booths full of products ranging from homemade caramel apples, jewelry, classic car related décor, and designer purses. “We had 20 more booths than last year,” said Tara Rogness, Woman’s World organizer.

Each year gets better and better. Next year, Devils Run will celebrate its 20th anniversary and promises to be a great time. [LRW] Left: Abby Dahl of Devils Lake shows off her face paint. Right: Linda Boe of Ashby, MN picked up a copy of LRW during her visit to the Lake Region.

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USDA Choice Angus Farms Beef

A perfect tender and delicious steak for the grill EVERY time!

Wedding Cakes Over 60 fresh salad options The best fried chicken in town 6 foot subs

and more!

Ritter Huesgen Jewelry 313 4th Street NE | Devils Lake 701-662-3412 “Where Craftsmanship is a Family Tradition”

Since 1886

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325 Brewster Street E Harvey, ND 58341 701-324-4651

staloisius.com

y M e r A u Yo e n i h Suns Child Photo Gallery

An EXCEPTIONAL place to work and provide EXCEPTIONAL care.

Central North Dakota’s largest and most experienced mechanical contractors.

217 4th Street Devils Lake, ND 701-662-4934 800-562-1315

PLC PHOTOGRAPHY www.klemetsruds.com

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TARA FROEMMING PHOTOGRAPHY

Nettiques 405 2nd Ave.

Petersburg, ND

N

PLC PHOTOGRAPHY

PLC PHOTOGRAPHY

Treasures Junque Antiques Tuesday - Friday 10 a.m. - 5 p.m.

Saturday 9 a.m. - 2 p.m.

Any time by appointment

(701) 351-8235

TARA FROEMMING PHOTOGRAPHY

THE LOFT STUDIO

Professional photographers can submit photos to future gallery sections by calling (701) 261-2692 or sending photos by email to lakeregionwoman@live.com. Please submit high resolution photos at 300 dpi and include the first names of the subjects in the photos.

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A NEW

Opportunity

By Erin Wood

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As a fitness coordinator in Devils Lake, Tammy Riggin noticed a demand for qualified personal trainers in the area. “There is a definite demand for trainers nationally as well as locally,” she said.

It is a well-known fact that our country is facing an obesity epidemic, and that drives the need for trainers. “But on top of that, people want to know how to exercise safely and how to achieve their own personal goals, whether it is weight loss, performance, or toning,” Riggin said.

As a result, Riggin reasoned that an academic program that prepared certified fitness trainers for the workforce, and that had a great handle on proper exercise and nutrition, would help fill an employment void for businesses and also create entrepreneur options.

“If an individual studied certain core areas, quality trainer numbers would increase, which would help alleviate concern about the quality training being offered. Too many easy ways to become certified through certificate mill companies exist,” she said.

“It is important to have qualified trainers. Employers and consumers are becoming aware of the necessity for personal trainers to be well trained. I would only hire those people who held the top certifications in training, like American College of Sports Medicine or National Strength and Conditioning Association.”

Riggin’s instinct about the need for qualified, certified trainers spurred her to see if Lake Region State College in Devils Lake would consider offering such a program.

“I was already teaching online psychology for LRSC at the time, so I brought the program idea up to Doug Darling, vice president of instructional services.”

The college pursued the idea. A team of instructors and staff researched employment needs and trends, certifications, accreditation, and other factors that would substantiate offering such a program.

After going through various stages of approval, the Fitness Trainer Technician program was officially approved by the State Board of Higher Education earlier this year.

Riggin serves as the program coordinator and faculty for the program. She is joined by Jenny Steinhaus, who is also a faculty member in the program.

Tammy Riggin brings 10 years of experience working as a fitness trainer to the new program.

She has been teaching part time at LRSC for the past four years.

She earned a Master’s degree in Health and Human Performance from the University of Montana and earned a bachelor’s degree in Psychology from the University of North Dakota.

Jenny Steinhaus holds an M.S. in Health, Nutrition, and Exercise Science from NDSU and a B.S. in Community Nutrition from UND. She has developed a nutrition program called Nutrition in Action, a curricula that addresses health education. It is a “grab and go” curriculum that offers educational materials for teachers regarding healthy eating and physical activity through music.

Other classes will be taught by full-time and part-time LRSC instructors. Students can begin registering for the program now; the first classes will be offered in fall, 2011.

Filling the Need

“More and more North Dakotans are jumping on the fitness bandwagon and want the expertise and one-on-one attention of a fitness trainer,” Riggin said.

The growth in the fitness trainer industry has skyrocketed in recent years for many reasons: •Baby Boomers are becoming more fit as they enter retirement age •Increased diagnoses of diabetes and other weight-related illness is spurring individuals to become healthier •Businesses are urging their employees to become more physically fit and many create incentives for healthy living •The U.S. population is increasingly becoming more overweight and doctors are encouraging their patients to become healthier or risk facing major health issues in the future

Jenny Steinhaus mentioned that according to the Robert Wood Johnson Foundation, “meaningful health reform will require a comprehensive approach to expand coverage, improve quality, and emphasize prevention.”

“The Fitness Trainer Technician graduates at Lake Region State College will help to achieve this by entering the workforce with a degree that addresses the current needs of our population,” Steinhaus said.

Riggin agrees. “This program

is top notch. We are working on accreditation, we are preparing our students to pass the ASCM Certified Personal Trainer exam, and we are offering the best classes in both nutrition and fitness.“ The program is designed to meet the following objectives: •Promote recreational fitness and health activities in the community •Assess fitness levels through evaluating, recommending, and monitoring client exercise programs •Instruct clients in a variety of activities by describing and demonstrating the safe use of equipment, body mechanics, and modification strategies •Provide leadership by serving as a role model, establishing program direction, and maintaining professional ethics •Stay on the leading edge of current nutrition and physical fitness research •Be skilled in assisting clients in implementing a basic dietary plan and understand how to use this skill to enhance their employer’s services •Incorporate nutrition education effectively into a physical fitness plan to assist clients in changing behavior

Once students complete the program, they will be prepared to take the certification exam from the American College of Sports Medicine to become a certified personal trainer. The ACSM is the largest sports medicine and exercise science organization in the world.

This program will be offered online to maximize access and flexibility to students from around North Da-

kota, although the first year of coursework can be completed on campus as well.

Students will have access to general education courses on campus and online. They will also have the option of the collaborative student process to register for general education courses through the North Dakota University System.

Job Opportunities for Women “Because of the need for trainers, employment is increasing in this area and positions are being created to meet the growing health care needs of our population,” said Dan Driessen, Director of the Center for Distance Education and Outreach Services.

Driessen led the team that researched the FTT program.

“The Fitness Trainer Technician program creates a degree opportunity while providing workforce training through quality academic education in a growing field in our nation,” Driessen asserts. “This degree will focus on today’s current issues in the field of fitness while also addressing nutritional needs for healthy living. The curriculum consists of courses that provide an excellent background of general education along with specific training directed toward fitness.”

Tammy Riggin states that, “job opportunities and salaries have a broad range. By 2018, national employment needs for fitness trainers will grow by more than 29 percent. Statewide growth of additional fitness facilities will mean an increase in the number of future job opportunities.”

The Bureau of Labor Statistics states in its 2010-11 Occupational Outlook Handbook that fitness workers should have good opportunities because of continued job growth in health clubs, fitness facilities, and other settings in which fitness workers are concentrated, and trainers who incorporate new technology and wellness issues as part of their services may be in more demand.

“There really are so many career avenues for someone in the Fitness Trainer industry. You can be a group trainer, personal trainer, or work with specific groups. You also have the opportunity to run your own business as an independent consultant or work for a center or health care facility,” Riggin said.

That aspect makes this program appealing to women who aim to be their own boss. “You can be an independent contractor, set your own schedule, and choose who you train and how much you charge. How wonderful for a mom that might want to

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have more time for the family or a younger student who wants to continue her education in some related field, to have that control over employment,” Riggin said.

Students also can enter the workforce with their degree or transfer to a university for further education.

“We will give them the tools and abilities to be the best,” Riggin maintains.

Pictured:Tammy Riggin, program coordinator and faculty; Tammy Meyer, instruction designer; and Jenny Steinhaus, faculty.

number one killer in women, causing one in three deaths each year. Exercise also helps to reduce the risk of cancer.

Recent research shows that exercise reduces the risk of cancer by 50 percent,” Riggin said.

Another aspect is the social/ psychological benefit of exercise. “It is wonderful to get together with good

friends and do something healthy. You build quality friendships and you feel better about yourself.”

Students can start registering for the program, which starts this fall.

For information about the program or to register, call 1-800-4431313 or send an email to LRSC.Admissions@LRSC.edu. [LRW]

)

Healthier Lifestyles

Not only is a program like this is so important, but it is also incredibly vital for citizens to live healthier by eating well and exercising.

Steinhaus said that unhealthy eating and inactivity contribute to 310,000 to 580,000 deaths each year, according to the U.S. Department of Health and Human Services (HHS).

“Women are typically the food purchasers and preparers in most households. Mothers have a unique opportunity to turn around the health of their families by improving nutrition and physical activity habits in their children,” Steinhaus said. “A healthy diet combined with physical activity and increased family meals would improve the health of our nation.”

Riggin has been involved locally with promoting Go Red through the American Heart Association for the last five years and can’t stress enough how important it is for women to be heart healthy. “Heart disease is still the

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A few men the wo ank. b e h t behind

“I found a way . . . . . . to earn my MBA without sacrificing time with my son.

My son is the driving force behind my pursuit of an advanced degree. I want to teach him the value of working hard to achieve goals and succeed in life.

Luckily, with UND’s online MBA program, I found a way to do just that.”

Brandi Nelson, Wife, Mother, Volunteer, Runner, and Instructional Services Program Coordinator at UND’s partner campus—Lake Region State College

The University of North Dakota

1.800.CALL.UND devilslake.UND.edu or 701.662.1659

Photo courtesy of Lake Region Woman

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y a D s i Th en

n Teig

nno y Sha

B

er o socc t m L Sa out Work

L L Bank

ries

L Groce

The alarm rings. You roll over and press the snooze button. As the cloud of slumber clears from your mind, you begin to think of the tasks lined up before you today. Even with a restful night’s sleep, some days just start off with that runningbehind feeling. Those days are like getting behind the wheel of a car and heading for vacation, only to realize that the gas gauge indicates a great big capital E! Those are ping pong days.

Ping pong days consist of bouncing back and forth between the multitudes of tasks that compete for our attention. We have no extra time or energy to deal with anything more than just reacting to our surroundings. We reply to messages, deal with customers and clients, answer questions, and taxi our children where they need to be. We do all of this, and more, while trying to maintain a cheerful disposition, yet we still occasionally find ourselves in a momentary panic wondering, “Did I remember to send lunch money with the kids today?” We are creatures of habit and it can be hard to avoid a rut of ping pong days, but too many ping pong days can leave us feeling depleted, run-down, and over-loaded.

Avoid those feelings with a couple of tools that are credited with increasing accomplishments, providing feelings of fulfillment, and clearing minds. These tools are simple yet effective, and when applied to our lives, can help us feel more in tune with life’s demands rather than feeling like we are constantly swimming upstream. The tools I speak of are lists: a goal list and a task list. Some people scoff at lists, but they do help organize thoughts and keep us from exceeding our limits.

Not only does goal setting help us get and stay organized, it is a notorious skill for fostering focus. Today’s fast-paced world places many demands on us, and maintaining focus on priorities keeps us feeling fueled and organized. We set goals to stay on track in our lives and careers. When making your list of goals, remember the SMART philosophy:

S – Keep goals simple with one target in mind for each goal.

M – Make sure your goal is measurable so you know when you have accomplished it.

A – Create goals that are attainable.

R – Review your goal and make sure it is relevant for this time of your life.

T – Give yourself a timeline when setting a goal.

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Accomplishing a goal is powerful.

Not only do we complete projects, but studies show that when we reach a goal, the brain releases pleasureinducing chemicals. This is where the to-do list can also be helpful.

Think of a to-do list as a “place” to put all of your pending tasks.

Although the to-do list is not as multifaceted as the goal-setting list, it can still have a huge impact on our lives.

When we complete a task from the todo list, that same pleasure-inducing chemical releases from our brains, causing a feeling of accomplishment.

So, when you are feeling blue, it might be the last thing you want to do, but give yourself a nudge to cross something off that list. Completing even the smallest task can be uplifting.

Your list needs to work for you. Choose tools that you enjoy using—whether it is your Blackberry or a piece of notebook paper. Once you write something down, you no longer need to remember it; you only need to remember where you put it. So, keep your lists accessible. It’s also a good idea to review your lists regularly to keep goals and tasks current.

Enjoy accomplishment, organization, and the pleasurable feeling of crossing something off your list, and the ping pong days will be few and far between. A few lines through the list can make you feel like your tank of gas is full and ready for any journey you have planned on this day. [LRW]

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Health & Wellness

Have a More Comfortable

Pregnancy

By Mary Lundy, PT

I was recently blessed with the birth of my second son and I would like to share a few of the techniques I used to help me be more comfortable during my pregnancy.

Wear good shoes. The added weight of pregnancy is hard on the feet, knees, and lower back. Every pound you gain places two to three times the pressure on these areas. We all love wearing cute sandals, heels, and flip flops, but you really need good, supportive shoes. If you are going to be on your feet for any length of time, forget fashion and wear a good pair of walking or running shoes. If this is not an option, wear low heels or sandals with built-in arch supports, never flip flops. The comfort and injury prevention are worth forgoing fashion for a couple of months.

Wear a pregnancy back support. These are made specifically for pregnancy to help support the lower back. You can find them online, or visit with your medical provider. A primary care physician, chiropractor, physical therapist, or local medical supply company should be able to order one for you or at least point you in the right direction.

Watch your posture. Even though you are pregnant, don’t “let it all hang out” because this causes you to over-arch your back. Keep your buttocks tucked under you, your navel pulled in slightly, and your knees soft. A great way to figure out the correct movement is to stand sideways by a mirror. Watch yourself move from arching the lower back (sticking out your buttocks) to tucking the buttocks under, decreasing the arch. Repeat 10 -20 times.

Keep swelling of the legs and feet in check. Wear support stockings or Thrombo Embolic Deterrent (TED) hose when on your feet. Get your feet up—rest the feet during the day when sitting and at the end of your day, lay on the sofa with the legs propped on an arm rest. Keep your feet moving to help with circulation. Drink plenty of water – be sure to get at least 8-10 eight-ounce glasses per day. Staying hydrated decreases your body’s tendency to retain fluids.

Get a massage. Schedule to see your favorite massage specialist, get a shiatsu massage pillow or chair back massager, and/or ask your family to rub your feet.

Exercise. Always follow your physician’ advice.

Abdominal and pelvic floor strengthening: It sounds crazy to think of strengthening the abs during pregnancy but it is really important for back stabilization. Do not do sit-ups or crunches, but simply pull the navel into the spine. This strengthens a muscle called the transverse abdominal, which functions to support the lower back. To take this exercise a step further, pull up the pelvic floor at the same time. This exercise is also known as a Kegal. To practice doing a Kegal, when you are urinating, stop the flow of urine and hold—focus on how this muscle feels so you know how to do it correctly. Do this during urination only once or twice a week—studies indicate that any more than this can cause a bladder infection. Kegals help prevent urinary incontinence. Another progression of this exercise is to pull the navel in, pelvic floor up, then tuck your buttocks under. You can do these exercises sitting, standing, and lying—anytime.

Doorway chest stretch: Face the doorway, stand almost in it, place hands, forearms, and elbows on the door frame, step into the doorway with one leg and move the body forward, keep abs in/buttocks tucked (don’t arch the lower back); keep the shoulders back and down. Keep head up, straight, and tucked back as if you are trying to keep the back of your head against a wall while making a double chin at the same time.

Angry Cat lower back stretch: (Use a mirror so you can watch for correct form.) Start on the floor on all fours—a crawling position. Pull your navel into your spine and tuck your buttocks under while you focus on rounding the lower back to the ceiling. Drop the head so you are looking at your knees. Think about how a cat looks when it sees a really big dog. Hold 10-30 seconds then let the back sag and lift the head. Repeat 5-15 times, depending on comfort.

As with any exercise or suggestion, visit with your medical provider prior to performing, and if there are aggravations while performing, stop and call your physician. [LRW]

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Erika Kenner Her Future is Ranching Written by Autumn Graber Photographed by Arika Johnson

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Pictured: Erika with her father Roger.

The life of a rancher is tough. It’s safe to say, no advancement in technology will ever take the place of human hands and knowledge when raising cattle. As a rancher, you have to be just as tough to stay in the game, and there is no mistaking that Erika Kenner of Leeds is tough. She knows ranching and is respected by those in the industry. In fact, she was just selected to represent the American Simmental Association at the 32nd Young Cattleman’s Conference in June.

“We all had to be selected from our state affiliate,” Kenner said. “In our state, it is the North Dakota Stockman’s Association and the breed associations.” According to the National Cattlemen’s Beef Association, young men and women are heavily screened and only a few young industry leaders are able to attend. This is the first year that the American Simmental Association has received a spot at the conference, and Erika is their first representative.

The 10-day conference began in Denver, Colorado with a comprehensive overview of the industry. Then, the group toured the Chicago Mercantile Exchange, packing plants, and feed yards. The tour ended in Washington D.C., where they met with their respective congressmen and senators. “It’s going to be a huge learning experience,” said Kenner.

Because of Erika’s busy and uncertain schedule, due to cattle, we visited in her pickup while she hauled cattle to pasture for breeding. When talking with Erika, it seemed as if she has always known that she wanted to work with animals.

Her path in life has taken her down a few different roads, but she has always had her hands in ranching. She attended NDSU as a Pre-Veterinary Medicine student from 1996 to 2002, but after two years, changed her major to be Animal Science and Communication with a minor in Ag Business. “I had decided I didn’t want to be a veterinarian and constantly treat sick animals, but wanted to focus more on Ag Communication,” said Kenner. She returned to the ranch every summer to help with the cattle, but got a chance to intern at the American Simmental Association in Bozeman, MT during the winter semester of 2000. “When I graduated, they had a spot open up, so I applied and got the job,” said Kenner. “I started as the Information Specialist with the Association and also worked part time for the magazine that is also produced in that office.” After one year as Information Specialist, Erika moved over to ad sales on a full-time schedule for the magazine. In 2006, Erika left the ASA to come back to the farm. “It was a hard decision to make because I loved it out in Bozeman, but I also always missed North Dakota.”

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Her draw back to North Dakota could be directly related to her family connection. Erika’s voice changes a little bit when she talks about her relationship with her grandfather, Alvin Kenner. “My Grandpa started the farm that my dad is at,” said Kenner.

“The farm we are actually on was my grandpa’s that he started, so it would be third generation with me.” Erika began her ranching career at a young age in the shadow of her father and grandfather. It wasn’t unnatural for her to be out among the livestock or attend a sale with her grandfather. As a matter of fact, Erika fondly remembers how she got her start in the cattle industry.

“I was at a sale where we were selling cattle of our own. I had fallen in love with one that we were selling because she was tame and that’s all that matters when you are 10,” said Kenner.

“When she came in the ring, I was sitting next to my grandpa and I became really upset that she was selling. So my grandpa looked at my tear filled eyes and bought the heifer.” Erika’s father was in the ring showing the cow and didn’t understand what was going on. Erika’s grandfather had her sign a contract and pay him back with interest. “I sold her first two calves and paid him back. That was one of the best lessons I learned. I also kept the cow until she was 16 years old. She was the foundation of my cow herd and I was able to keep daughters of hers to build my herd.”

For a brief time, Erika provided a livestock photography business to fellow ranchers in need of high quality images to help sell their cattle. It takes a special type of photographer to capture images of livestock for sale. Erika explained in an interview with AgWeek that you show their best features, and when editing, you can’t modify things in Photoshop because it would be unethical. “You need to know how to accentuate the positives of each animal,” said Kenner. Once she felt this hobby was taking away from time on her own ranch, she had to make a change.

Erika began learning the cattle business at a young age from her biggest influences. Her father gave his children the opportunity to rent land and cows in high school so that she, her sister Jessica, and brother Brett could learn the ropes. When she was in college, her grandfather called her and made deals with her on land. “One time, he threw in some Dakota Growers Pasta Stock on one of the deals,

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so I was able to be a part of that company,” said Kenner. “Once I moved back, my grandpa started selling some of his land to me so that I could build my farm more. He always enjoyed doing deals with me and it was fun, but it was always done in a business manner—written contracts and interest.”

As a “farm kid,” Erika’s mom, Jeanette Kenner guided her into 4-H activities. “My mom is the one that really got me started in horses,” said Kenner. Erika showed horses and participated in the Morgan national qualifying shows when she was in high school and college. “What I took from it, and what other kids I hope are taking from it—being in 4H—is the responsibility that I learned to get an animal started and finished,” said Kenner.

“Start working with [the animal] and get it ready to show [and learn the] responsibility it takes to feed and care for that animal.” Erika attributes her ability to work with others to her experience with livestock. “There are a lot of life lessons you can learn,” said Kenner.

“Animals teach you how to work with people.”

Erika’s main focus in the family business is the ranch, while her father heads up the farming side of things.

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“We get along really well,” said Kenner.

“We bicker every now and then. A lot of it is more comical than anything, which is kind of fun. He has been farming since he was 10 years-old so he knows a lot.”

As a big sister to Brett Kenner, Erika wanted to make sure he had the same type of experience in 4-H. “I actually made my brother have a show heifer every year when he was in high school and he hated it because it just wasn’t his thing. He had to feed it and wash it every morning, wash it every night, and there is so much you have to do with hair,” said Kenner. “My brother always got kicked, and he didn’t like it so well.”

Arika Johnson, close friend of Kenner and photographer for this article, says, “Erika is a very amazing woman; her accomplishments are astounding, but the very best part of her is her compassion towards others.”

Kenner has not only volunteered her time with 4-H as a showmanship judge at the county fair, but has also taken many students under her advisement.

She has taught riding lessons, showmanship lessons, and taken students along to show her older horses at the Morgan Nationals in Minneapolis.

“When I started to work with younger horses, my older horses were out of a job, so I offered a chance to some kids each summer to come along with me and show my older horses,” said Kenner. “It was so rewarding watching the kids learn so much and grow with each horse.”

Erika’s ranching business goes hand-in-hand with an entrepreneurial spirit. Not only is she taking flying lessons to acquire a pilot’s license, but she also provides direct selling services for bull semen to be used in artificial insemination of heifers.

Erika joked that she was late for adult tap and jazz class at Miki’s School of Dance because she was on the phone selling bull semen.

There is no doubt that Erika has drive and determination in everything she does. She has a passion for ranching, and if you get to speak to her about her craft, you will feel the passion too. Erika credits her grandfather with who she is today. She said, “He taught me how to train horses, drive, pull wagons and carts. He taught a few of my horses to drive when I was very young and actually put them together as teams. I learned so many things from him.” [LRW]

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