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It's a lifestyle ... We’re a month into the new year and I wonder how many people have already forgotten about their New Year’s resolutions. Personally, I gave up making them. It seemed I’d stick with them for a while, but then things would fall by the wayside. Now I try and make a commitment at any time of the year. It would be a new month, a new week or even on a daily basis. But why wait for the new year to pursue a new goal? Or heck, why wait til the next Monday... It’s about making a lifelong lifestyle change. It takes commitment long enough to make it a habit, a new way of life. They say it takes three weeks to create a new habit, and only three short days to break it. Health/fitness is among the top resolutions people make then break — to lose weight, to eat healthier and to adopt a healthier lifestyle. Over the past few years, fitness has become more mainstream. New gyms are popping up seemingly everywhere. There are all sorts of workouts, from yoga to aqua cycling to the new CrossFit gyms and workouts, and gyms for women, baby boomers, families, etc. About a year ago, our daughter, Stephanie, (pictured at left) started thinking about changing her workout routine. She’d been working out at a combat arts gym doing kickboxing, Muay Thai and jiu-jitsu. She loved it, but was ready for a new goal. She’d been doing that for about six months, while still working out at her regular gym. So along about March or April of last year, she decided to start a bodybuilding workout. Yes ladies, bodybuildD-Ray Photography LLC ing is not just for men. In June she started working with a coach, Kathy Kemper, and she participated in her first NPC physique shows in September and October, taking first in her class as well as picking up sponsorship from Metroflex Gym in Fargo. It took a lot of hard work, dedication and commitment to get ready for those first shows, but she did it. And we couldn’t be more proud of her. We’ve learned a lot along the way as well. Oh, and in August she received her personal trainer certification from the National Academy of Sports Medicine. She was never overweight or out of shape, but to see her now, she’s a picture of strength and beauty. Just as in reading Andrea’s story (in this issue) and learning about all the different gyms, Stephanie is very committed to her new lifestyle and is planning to participate in at least three more shows this spring, with one of those being a national show, for which she has already qualified. Stephanie has completely changed her eating habits and made her workouts a priority, not just a thing she should/could do, but a lifestyle/passion. Someday maybe I'll catch on and make a similar commitment, if only at a fraction of what she does. I try from time to time, but so far it hasn't stuck. So, even if you’re not a fitness buff, like me, it can still be fun to learn about the various workouts and admire those who are committed to a healthier lifestyle. Obesity rates show, America needs it. We hope you enjoy Andrea's story and more. If you have a topic you’d like to see in Live it!, send your story idea to liveit@wctrib.com. We love to hear from our readers. You can also “like” us on Facebook or send us a tweet @Liveitmag. Life in west central Minnesota … it really is a beautiful thing …
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Live it! MAGAZINE
CAN’T Live WITHOUT it!
A PUBLICATION OF THE WEST CENTRAL TRIBUNE
Staff SHARON BOMSTAD MAGAZINE EDITOR
DAN BURDETT MAGAZINE WRITER/SOCIAL MEDIA
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Writing & photography Dan Burdett Gregory Harp Anne Polta Kenzie Tenney Rand Middleton Sharon Bomstad
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2208 W. Trott Ave., Willmar MN 56201 Volume 5, Issue 1
Copyright © 2016 West Central Tribune Live it! magazine All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained.
Cover Story
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Conditioning programs vary
February 2016, Volume 5, Issue 1
WHAT’S INSIDE FEATURING 6 11
6
CrossFit workouts of choice for these gym rats What is CrossFit?
12 More traditional workout regimen 13 Regional gyms listing 14 Q&A: What's with the fitness craze? 16
Smell, feel good with homemade bath products
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DEPARTMENTS 3 READER’S MAILBAG
What we hear from our readers
16 DO-IT-YOURSELF All natural body scrub 18 STYLE IT! Hair and skin care tips 20 FITNESS & HEALTH Nutrition and your workout 21
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EAT IT! Winter comfort food
24 MONEY MATTERS Financial resolutions 25
READ IT! Curb cabin fever
26 SPIRITS Foxy spirits are darn good 27 LIFE HAPPENS
Something for everyone
29 WHAT’S HAPPENING? Mark your calendars now 30
GET IT! Date night and home comfort
21
Cross ’em off BY DAN BURDETT PHOTOGRPAHY DAN BURDETT, GREGORY HARP & RAND MIDDLETON
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FOR CROSSFIT FANS, THERE IS NO BETTER WAY TO REACH YOUR FITNESS GOALS
A
Andrea Swenson just finished her shift at The Oaks at Eagle Creek in Willmar. She’s a waitress there. It’s been a long day. A large party booked the banquet room, and she was back and forth between the kitchen and bar like a yoyo. She’s tired, her feet throbbing. In a few hours she’ll wake her three children and spend the day homeschooling them. The allure of a warm beverage and the soft cotton of her bed is no less than appealing. But in reality, Andrea likely won’t be pulling into the driveway of her rural New London home anytime soon. She lives by a code of three Fs: faith, family and fitness. And today, only two of those boxes have been checked. Across town is a gym, and it’s calling her name. Her exercise program of choice is CrossFit.
It’s brutal. Live it! Magazine 7
A scroll through YouTube videos with “CrossFit” in the title reveals a conditioning program so intense it’s as if it was pulled from the pages of some “007” yarn as the torture mode of choice of one of those stone-faced villains with daddy issues and impeccable taste in Italian fashion. “It’s not for everyone,” Andrea says with a broad smile. “But it works for me.”
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Indeed. Andrea has spent the past five years advocating this grueling regimen, while in the process sculpting a naturally lean 5-feet, 9-inch frame into 160 pounds of taut muscle. Those results have made the 26-year-old a name in the local CrossFit circuit, a scene that finds itself in the midst of unconstrained popularity.
Beast Mode “She’s a beast,” Dr. Jon Haefner says of Andrea. It’s an assessment uttered with endearment, “beast” the most complimentary of nouns in this regard. Jon is a Willmar-based chiropractor and well-known CrossFit aficionado. So strong is his endorsement of the program, he incorporated the CrossFit Attila gym — CrossFitters call it a box — into the multifaceted Meridian Disk Institute, a clinic he owns and operates in the strip mall just west of the Cash Wise Foods parking lot. There, coaches teach four daily CrossFit classes and a free public class each Saturday. “The results I’ve seen through CrossFit wouldn’t have occurred with my old workouts,” Jon says. “I was one of those guys everyone sees in the gym: I’d put my headphones on and go through a slight variation of a standard routine each time. But after a while you get bored and you plateau. When I took to CrossFit, I quickly began to drop weight and create leaner muscle mass. Now I’m at the
Dr. Jon Haefner, a Willmar-based chiropractor and well-known CrossFit aficionado, leads a session at the CrossFit Attila gym.
stage where my weight is coming back, but it’s all muscle.” In simplest terms, CrossFit is a core strength and conditioning program. It was devised 15 years ago in Santa Cruz, California, by Greg Glassman, a former gymnastics coach. Since then, more than 10,000 CrossFit “boxes” have popped up nationwide, per a 2014 article in LA Weekly, while the exercises have been incorporated into workouts popular with players in the National Football League and military personnel, among others. CrossFit is built for a broad base of fitness, and the workouts incorporate elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, calisthenics and strongman exercises, Jon says. Rather than working muscles in isolation, CrossFit exercises involve the entire body, a method designed to aid weight loss, functional strength and overall fitness faster than traditional workout programs. “The results don’t lie,” Jon says.
Live it! Magazine 9
In the zone
“To me strength is beauty.”
Bar Path CrossFit is located in a renovated storage building just north of Willmar. It’s owned by Jason and Lourdez Schwab, both personal trainers. It boasts an affecting tribute to area military personnel killed during the Middle Eastern conflicts of the past decade-plus. Beyond that, however, the space is uncongenial and barren. No mirrors line its walls. No benches stretch across its rubberized tiled floor. The interior paneling is white, with but a hint of luster. If it’s a traditional gym experience you seek, look elsewhere. Bar Path is a place simply built for sweat; a place to push yourself and others around you to an optimum fitness goal; a place for CrossFit newbies to fear and ultimately embrace. It’s where Andrea out-lifts and out-squats men twice her size; where she balances 10 feet above the ground between two gymnastic rings, until her brown eyes bulge, her triceps twist, and her deltoid and pectoral muscles purse and burn; where she reels off chin-ups like a Marine in boot camp; where she channels that inner “beast.” “It’s where I get into the zone,” Andrea says of her CrossFit “box” of choice. You really love this, don’t you? Andrea smiles, her response succinct: “to me strength is beauty.” And it’s that philosophy she now aspires to impart on others. So for the past few weeks, between those shifts at The Oaks and the kids’ homeschool curriculum, she squeezes in a few instructionals for Bar Path’s growing horde — some of whom hope to mirror her look, others who merely want to tone up or simply complete the most menial of daily tasks without feeling sluggish or jaded. “It’s amazing to watch people push themselves beyond what they think they can do,” she says.
Dan Burdett is the lead writer for Live it! Magazine. You can email Dan at dburdett@wctrib.com or follow him on Twitter @danburdett1
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Is CrossFit for me? In talking with CrossFit practitioners Andrea Swenson and Dr. Jon Haefner, both were quick to tout the benefits of their workout programs, while also cautioning that those exercises aren’t for everyone. Here are a few things to consider when determining if CrossFit is for you.
Is there a greater risk of injury? Due to the nature of the workouts, it’s important to only attempt CrossFit exercises at a CrossFit-endorsed gym, also known as a box. Staff at both Attila and Bar Path, two CrossFit boxes in Willmar, have completed numerous levels of courses to become certified coaches and trainers. Due to CrossFit’s design as a scalable program — meaning you build up to your fitness goals — coaches and trainers work closely with individuals to ensure they are using correct form and aren't overdoing their exercises.
What type of environment will I be working out in? Because CrossFit sessions feature what are referred to as workouts of the day (WODs) — a combination of exercises that everyone completes — and are comprised of individuals of all fitness levels, comradeship is vital. Jon often refers to his CrossFit groups as “a little community.” Thus, a CrossFit session can be loud and boisterous, with background music often more than a mere thrum. It’s also common for weight plates and other equipment to be slammed around, not to draw attention, Jon says, but because “it takes less energy to simply drop the weights.” “It’s not for everyone, in this regard,” Jon warns.
What type of results will I see and how quickly? While each CrossFit exercise is designed to use muscles in the entire body, Jon and Andrea both caution that the level of progress — as with other training programs — will be slowed by poor eating habits. Many CrossFitters subscribe to a diet high in protein and low in carbohydrates. Protein is comprised of amino acids, with aid muscles in recovery and growth. Jon says those who follow a strict dietary plan will often see noticeable changes in their health and body within the “first five weeks and certainly by the three-month mark.” “Obviously, it all depends on the person, as each person is different,” he says. “For example, I have a woman here (at Attila) whose weight stayed the same the first few months because she was building lean muscle, but she lost 5 inches from her waistline.” “And we have a lady,” at Bar Path, adds Andrea, “who has dropped 50 pounds since mid-September.”
Chloe Quinn performs a lift at the CrossFit Attila gym.
How does the cost of CrossFit compare to other gym memberships? CrossFit is more expensive, often double the cost of a regular gym membership. This is to offset the cost of having trainers and coaches on hand for each session, Jon says. For more information on costs/memberships, contact Attila CrossFit at 320-214-0044 or Bar Path at 320-262-3216.
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Traditional workout While intense core and conditioning programs gain popularity among gym crowds, there also remains a tremendous demand for traditional exercise programs. Anytime Fitness, located in the strip mall beyond the south parking lot at the Kandi Mall in Willmar, is one gym that continues to draw members with more customary fitness objectives. Rooted in a philosophy designed to keep its members committed to their fitness goals, Anytime offers 24-hour access to 16 weight and strength machines, free weights and nearly a dozen treadmills and elliptical machines, according to Russ Gee, a personal trainer and manager of the Willmar gym. Live it! Magazine recently spoke to Russ about some traditional exercises and programs that continue to yield fitness results when incorporated with a healthy diet. He offered the following three-part workout:
Stretch
Cardio comes first Russ promotes starting a workout with cardio — be it on a treadmill or elliptical machine. He suggests 3-5 minutes of casual movement to warm up, followed by an intense 60 seconds of movement. He recommends repeating this process for 30-60 minutes, depending on the individual’s overall fitness as well as their goals. “You want your heart rate to fluctuate,” he says. “That’s most important, but you don’t want to overdo it.”
Chest
Stretching is key “It’s imperative you get some kind of stretching in,” Russ says. He’s a proponent of post-cardio stretching and recommends 5-10 minutes of stretches until all the muscle groups are loose. It’s important to hold each stretch for 30 or even 60 seconds. This helps relax and release the muscle, and assists in muscle growth.
Maximize the muscles
Abs
Now comes the weight training. Russ says weight and strength machines have proven most popular with his gym members. Thus, he has set up what he refers to as a “circuit” of seven machines that, when completed in a specific order, work and strengthen core muscle groups — the back and abdominals — as well as the legs, chest, triceps and biceps. “I find the circuit provides for a more intense and faster workout,” Russ says. He also recommends three sets on each machine with 10-20 repetitions for each exercise. Anytime Fitness is located at 1605 S. 1st St. in Willmar. For more information, call 320-444-2300.
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Legs
Regional gyms A quick search on Google revealed the following gyms and/or health and fitness clubs located in the Willmar area; this list may not be all inclusive. Granite Falls Kilowatt Community Center 600 Kilowatt Dr. Phone: 320-564-3127
Litchfield Anytime Fitness 2226 E. Frontage Rd. Phone: 320-593-0001 Snap Fitness 27 E. Depot St. Phone: 320-593-1429
Montevideo Curves 207 N. 1st St. Phone: 320-269-8993 Mind Your Fitness 115 N. 1st St. Phone: 320-269-9110 Snap Fitness 1111 Black Oak Ave. Phone: 320-321-1348
Paynesville Snap Fitness 970 Old Hwy. 23 Phone: 320-243-2100
Cardio
Willmar Anytime Fitness 1605 S. 1st St. Phone: 320-441-2300 Bar Path CrossFit 3950 N. Hwy. 71 Phone: 320-282-6331 Club Bethesda 901 Willmar Ave. S.E. Phone: 320-214-5627 CrossFit Attila 1303 S. 1st St. Phone: 320-214-0044 Curves 1300 Lakeland Dr. S.E. Phone: 320-235-3333 Kandiyohi County Area Family YMCA 1000 Lakeland Dr. S.E. Phone: 320-222-9622 Snap Fitness 812 1st St. S. Phone: 320-222-7627 Yoga Loft 7215 Hwy 71 N.E. Phone: 320-214-7231
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Russ Gee, a personal trainer and manager of Anytime Fitness in Willmar demonstrates a more traditional workout regimen.
Paynesville Fitness Center 801 Old Hwy. 23 Phone: 320-243-7570
New London/Spicer Snap Fitness 300 S. Hwy. 23, Spicer Phone: 320-796-2424
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Live it! Magazine 13
Q&A What’s behind the
W
STORY AND PHOTO BY DAN BURDETT
fitness boom?
While obesity rates have more than doubled in the U.S. since 1970, according to government research, online data at statistica.com show memberships to gyms and fitness centers in the U.S. are also rising at exponential rates: from 32.8 million at the beginning of the millennium to 54.1 million through 2014. A report by Reuters last year also showed a decline in fast food consumption between 2003 and 2009. Those numbers seem to indicate a shift in philos-
14 Live it! Magazine
Ben Dols, owner of Willmar’s Snap Fitness
ophies for many Americans, who perhaps are now more focused on their long-term health. In the five years Ben Dols has managed Willmar’s Snap Fitness and particularly during the two years he’s owned the gym, memberships there have boomed. Live it! Magazine recently sat down with Ben to garner some insight into what he thinks is behind this current fitness craze.
Live it!: How many members do you have at the gym? Ben Dols: At the moment, we have 782 active memberships. And one membership relates to single, joint or family. So total members, I want to say we’re around 900. Live it!: And how do those numbers compare to the same period last year? BD: I was doing the math last night, and we’re at about a 25 percent increase. It’s pretty substantial. Live it!: What do you think has most influenced that growth? BD: If you look at our society today, there are more computers, more technology and so many more jobs that require you to just sit all day. Life’s just easier and more convenient. But our bodies are meant to move. And I think more and more people just feel like they need to move to be healthy. But for us specifically, I think our growth can be attributed to an expansion we did last year, when we added a lot more free weights and Olympic weights. We noticed a trend in the industry — particularly with the renewed CrossFit popularity — in which people were going back to the bare bones with their workouts. Things we used to see with just athletes, like Olympic lifting, deadlifts and similar exercises, are now being recognized more for their benefits, too. There’s a more functional side to that lifting that I think has impacted the growth in popularity for gyms in the last, probably, five years. Live it!: So are these exercises more popular with everyone or just certain demographics? BD: For the most part, Olympic lifting has become extremely popular among 20- to 45-year-olds. But there’s also still a huge demand for people to come in and use elliptical machines and do other workouts. The value for those things hasn’t diminished.
“If you look at our society today, there are more computers, more technology and so many more jobs that require you to just sit all day. But our bodies are meant to move ... Live it!: With this Olympic style of lifting, is there a higher risk for more long-term injuries? BD: It’s true these exercises are complex and can be humbling. That’s why we offer orientations just for Olympic lifting to make sure those exercises are being done correctly. Live it!: Do you sense this gym craze, if you will, is influenced by what seems to be a societal obsession with celebrity and some idea that everyone needs to look like a teen idol? Or do you believe it’s a byproduct of changing philosophies about health and lifestyle? BD: I actually think there’s been a change in philosophy. The old thing about looking at a runway model and everyone wanting to be thin like that isn’t really the case anymore. People now seem to want to be healthy and muscular. That seems more of the norm. And with diet and exercise, it really needs to be something you want to build into your life long term. And you’ll find as you build working out into your life that it becomes an enjoyable part of your life. Snap Fitness is located at 812 1st St. S. in Willmar. For more information, call 320-222-7627.
Live it! Magazine 15
! t i o D
yourself
N ATURAL
M
WAYS TO KEEP THE SKIN YOUNG STORY AND PHOTOS BY DAN BURDETT
Most grocers big and small these days appear to have a section or aisle dedicated to organic foods, vitamins, supplements and skin-care goods marketed as an alternative to chemical-laden products. Whether these consumables ultimately offer any increased health benefits seems to depend on who you ask. What is known, however, is a myriad of skin-care products consistently have the opposite effect of their design, with soap repeatedly highlighted as the biggest culprit. According to a report on health.com, a website focused on women’s health issues, many antibacterial soaps contain synthetic lathering agents, and artificial colors and chemicals that are not only bad for your skin, but can also make you sick.
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& HEALTHY
It’s something that prompted Jen Anfinson to rethink her health and beauty care, and eventually led her to make her own natural products. They were such a hit among family and friends, Jen, who lives in rural Paynesville, now spends much of her time touring the region hosting workshops for others seeking natural substitutes to store-bought beauty products. Jen was recently at Copperleaf Senior Living Community, a retirement and assisted living facility on Willmar’s northside, conducting a workshop that doubled as a fundraiser for the Alzheimer’s Association’s annual Walk to End Alzheimer’s. Live it! Magazine tagged along as she shared a recipe with staff, residents and guests for a natural body scrub that can be applied daily. Here’s what we learned:
Body scrub This scrub is comprised of three simple ingredients: sugar (white or brown, though brown tends to be softer on the skin), a carrier oil (ie: olive oil, grapeseed oil) and any essential oil. A carrier oil is a vegetable oil derived from the fatty portion of a plant, usually from the seeds, kernels or the nuts, and is used to dilute essential oil, which, used in a concentrated form, can cause severe irritation or reactions in some individuals. The term carrier oil is derived from their purpose in carrying the essential oil onto the skin. Essential oils are distilled from the leaves, bark, roots and other aromatic portions of a botanical. Essential oils evaporate and have a concentrated aroma, boasting the fragrance of the plant or other source from which it is extracted. These oils are available for purchase at most grocers or online. Popular scents are lemon — a powerful antimicrobial agent, according to the International Journal of Food Microbiology — and peppermint, which naturally calms the body.
Instructions Pour 1 cup sugar into a mixing bowl Add 1/2 cup carrier oil (ie: olive or grapeseed oil) Stir with a wooden spoon until the oil soaks into the sugar and the ingredients begin to exhibit a grainy texture. Scoop the contents from the bowl and into an airtight jar or similar receptacle. Add five drops of the essential oil of your choice, stirring the oil with a small spoon for about 30 seconds. Seal the jar. Use the body scrub as you would any other bath scrub.
Why it works Sugar is a known humectant, meaning it draws moisture from the environment into the skin. Thus, sugar or sugar derivatives help hydrate your skin and keep moisture within. Olive oil, Jen says, aids the skin due to its abundance of natural antioxidants. It also penetrates deeply into the skin, according to allure.com, providing a cleansing effect and preventing pores from clogging. The mild abrasive qualities of the sugar, combined with the penetrating action of the oil, remove dead skin cells, leaving the epidermis looking renewed.
Jen Anfinson was featured in the December 2015/January 2016 issue of Live it! Magazine in a story on steampunk jewelry, and is quickly becoming our DIY guru. Jen presents workshops on a myriad of DIY topics across the region, including a number through the Great River Regional Library system. For more information on Jen’s upcoming classes, visit the Great River website at griver.org and select the events option. You can follow Jen on Facebook.
Other recipes by Jen Beauty mask 2 tablespoons banana 2 tablespoons oatmeal 20 drops Vitamin E 2 teaspoons olive oil 1 tablespoon glycerol
Body cleanser 3/4 cup Castile soap (mottled soap made with olive oil and sodium hydroxide) 1/4 cup honey 1 tablespoon olive oil 45 drops essential lemon oil
Hot chocolate milk bath 1 cup heavy whipping cream 1 cup whole milk 1/2 cup cocoa powder 1 tablespoon vanilla
Buttermilk bath 1 cup powdered buttermilk 1 cup milk 1/4 cup honey Vitamin E 5 drops essential of your choice Rose water
Live it! Magazine 17
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SAY ‘BYE’ TO DRY
skin+hair BY KENZIE TENNEY Cracked hands, chapped lips and dry damaged hair. The harsh winter can make us feel pretty dull at times. Falling into
a simple routine this winter can help brighten your complexion and bring the shine back to your locks.
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(MY) TOP 10 WINTER ESSENTIALS 1 HAND LOTION O’Keefe’s, Working Hands 2 HAIR MASQUE Fekkai, Intense Fortifying Masque 3 GENTLE CLEANSER CeraVe, Foaming Facial Cleanser 4 SULFATE-FREE SHAMPOO & CONDITIONER Biomega, Moisture 5 EXFOLIANT & MAKEUP REMOVER Clarisonic, acne brush head 6 FOUNDATION+SPF bareMinerals Matte, SPF15 7 HUMIDIFIER Young Living, Dewdrop Diffuser 8 MOISTURIZER CeraVe, PM Facial Moisturizing Lotion 9 HEAT PROTECTANT Blow Pro, Heat Is On 10 LIP BALM+SPF Jack Black, Intensive Therapy, mint, SPF 25
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7 TIPS
SILKY HAIR & GLOWING SKIN 1 AVOID HEAT. Even though a long, hot shower on a chilly day might sound incredible, the long exposure to hot water can actually strip moisture from your skin and hair.
BE GENTLE, WASH LESS. Many cleansers have unnecessary harsh chemicals that strip your skin and are pretty dangerous for your face and body. Trust me: switch to a gentle cleanser. Shampoo also strips the natural oils from your hair, so suds up (with a sulfate-free, paraben-free shampoo) a few times a week instead.
MOISTURIZE, MOISTURIZE, MOISTURIZE! Oils, masks, conditioners, moisturizers. I love them all! Moisturize after every cleaning and use a deep moisturizing hair mask every couple weeks to retain and repair moisture. Oils are great for your hair and your skin, too.
4 EXFOLIATE (GENTLY.) Exfoliation is a great way to brighten your skin by ridding the dry, dead skin cells from the surface. However, rough abrasion with scrubs can leave your skin raw and irritated. Try (gently) using a soft wash cloth, lufa or a sonic hand-held device with your cleanser to slough off that dead skin.
7 HUMIDIFY. GOOD IN, GOOD OUT. Water and Omega 3 fats are not only great for you on the inside, they are awesome for your skin and hair regimen. Both will keep your skin hydrated and younger looking all winter long.
Ever since I invested in a great humidifier, the static in my hair is gone and so are my husband’s nightly nose bleeds. Did I mention it’s quite soothing, too?
PROTECT YOURSELF. Sunscreen isn’t just for warm summer days. Make sure you are wearing an SPF every single day. I use a foundation with an SPF 15 for every day use, but use a stronger SPF on the days I’m outside for longer periods of time. And, obviously, protect yourself from the chilly air and invest in some cute mittens and stylish headwear.
BE HEALTHY. Getting the proper amount of sleep and exercise you need will keep you looking your best all year round!
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- Fitness & Health -
Nutrition and your workout BY LISA DAWSON, R.D., L.D. New Leaf Nutrition As a dietitian, one of the more common questions I get asked is, “what should I eat before and after my workout?” Sometimes the answer depends more on the specific activity and often on the individual themselves, but there are some common themes when it comes to pre- and post-workout nutrition.
Ideally, eating 1 to 3 hours pre-workout (depending on what works best for you) is a good plan. Experiment to see how you perform/feel having eaten at different times. Here are some examples of pre-workout nutrition: ✐ Peanut butter and banana ✐ Yogurt and berries ✐ Oatmeal with milk and fruit ✐ Nuts and raisins Notice how all examples include both a carbohydrate and a protein source
DON’T FORGET THE CARBS. You can look at your muscles as an engine and carbohydrates as the fuel to keep them going. So, the harder your muscles are working, the more carbs you actually need. Protein often takes the spotlight when it comes to muscle, this is because protein is important for rebuilding and repairing muscle, but it is not the fuel — carbohydrates are. Both are necessary.
POST WORKOUT NUTRITION. During a workout, your body uses stored energy (glycogen) from your muscles to power you through. As soon as possible it is important to replenish what was lost. Getting carbs and protein into your body,gives your muscles the chance to resupply glycogen and to rebuild/repair. Post workout ideas: ✐ Recovery smoothie — make sure there’s carbohydrate in there too. ✐ Chocolate milk ✐ Turkey sandwich on whole grain bread with veggies
THE TAKE HOME. TIMING. How soon before working out should you eat? It depends. It depends on what you as an individual can tolerate. As a general rule of thumb, it’s best not to eat immediately before a workout; muscles working and guts digesting simultaneously can lower your performance. It can also lead to stomach discomfort.
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Get a combination of carbohydrate and protein in your body, 1 to 3 hours before your workout and within 20 minutes or so after your workout. Experiment with timing — you are unique! Lisa Dawson is a private practice dietitian and personal trainer. She sees clients at Meridian Disc Institute and Family Practice in Willmar. She can be reached at 320-262-0931.
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20 Live it! Magazine
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Eat it!
BY ANNE POLTA Anne Polta may be reached at apolta@wctrib.com or follow her on Twitter @AnnePolta
for comfort,
W
When the trees are bare, the daylight hours brief and snow blankets the ground, nothing is quite so warming as the comfort foods of winter. The labor of preparing a homemade soup or casserole, the aromas of simmering, sautéing and baking that fill the kitchen, the anticipation as you sit down at the table — all of these are nourishment for the soul as well as the stomach.
warmth
This trio of favorites includes a soup that’s time-consuming (but satisfying) to make, a simple and relatively speedy casserole, and a stew that’s a combination of some up-front preparation followed by hands-off simmering. One, or all, of these dishes may be destined to become your wintertime favorite too.
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Live it! Magazine 21
Minestrone Soup 2 medium onions, diced 1 medium carrot, peeled and diced 1 medium potato, diced (peeling optional) 1/2 pound green beans, trimmed and cut into ½-inch lengths 2 medium zucchini, diced 2 large kale leaves, finely chopped 1/2 pound tomatoes (about 3), peeled, seeded and chopped 1 slice bacon, finely chopped (use pancetta if it’s available) 1 slice good-quality salami, minced 1/4 medium Savoy or green cabbage, diced 2 large garlic cloves, minced 1½ cups cooked pinto beans, half of them pureed in a food processor 1/2 cup small pasta such as orzo 1/2 cup chopped fresh herbs -- sage, Italian parsley, basil salt and pepper olive oil In a 6-quart soup pot, combine two-thirds of the diced onion along with the chopped potato, beans, zucchini, kale and tomatoes. Cover with water, add salt and pepper to taste and simmer gently for 45 minutes. Meanwhile, film the bottom of a 10-inch skillet with olive oil and heat over medium-high heat. Add the carrots and remaining onions, the bacon, salami and a handful of the cabbage and saute until mixture begins to turn golden brown. Add garlic and half of the chopped herbs; cook for another minute. Add sautéed vegetables to soup pot, along with the remaining cabbage, the beans and their puree. Cover with water by about 1 inch. Simmer gently, partially covered, for another 45 minutes, until the vegetables are well cooked and almost beginning to melt into each other. While soup cooks, add more water if needed; the consistency should be like a watery stew. Season with more salt and pepper to taste, stir in the pasta and remaining herbs and simmer until pasta is tender, about 15 minutes. Season at table with freshly ground pepper and a swirl of olive oil or sprinkling of Parmesan cheese, to taste.
22 Live it! Magazine
DIY MINESTRONE You don’t really need a recipe for minestrone, just a basic collection of ingredients — vegetables, beans, herbs, broth, perhaps a handful of pasta — in the right proportions and simmered patiently so all the flavors have time to develop. For a bolder taste, sauté some of the vegetables and the meats separately before adding them to the soup to finish cooking. This recipe provides a starting point. Use your imagination and whatever vegetables are in season to make this your own. In winter, swap the green beans and zucchini for squash, turnip and/or an extra potato or carrot. Pinto beans are used in this recipe but Great Northern beans or small red beans are a good alternative. If using canned beans, be sure to drain and rinse them first.
Lentil and Sausage Stew
Classic Macaroni and Cheese Set aside the boxed macaroni and cheese and try this creamy homemade version instead. For a more grown-up look, use penne pasta instead of elbow macaroni. Choose a good-quality sharp cheddar cheese. You can skip the crumb topping if you wish, but we find that it adds a light crispy counterpoint to the smooth texture of this suppertime classic. 2 cups uncooked elbow macaroni 3 tablespoons butter 3 tablespoons flour 1/2 teaspoon salt dash of pepper 2 cups milk 2 cups (8 ounces) graated cheese Cook pasta in boiling water as directed on package; drain. In medium saucepan, melt butter over medium heat. Blend in flour, salt and pepper. Heat until bubbly. Slowly add milk, then heat until mixture boils and thickens, stirring constantly. Remove from heat and add cheese, stirring until melted and well blended. Combine cheese sauce and pasta and pour into greased 2-quart casserole. Top with crumbs. Bake uncovered at 350 degrees F for 25 to 30 minutes, until hot and bubbling around the edges.
Paired with rustic whole-grain bread and a glass of red wine, this makes a hearty winter meal reminiscent of supper in a French farmhouse kitchen. Although any type of kielbasa will do, turkey sausage is especially good, as well as being lower in fat. This stew has the added bonus of freezing well. 4 tablespoons olive oil 1 pound kielbasa, cut diagonally into 1-inch slices 1 onion, diced 2 medium-sized carrots, pared and cut diagonally into ½-inch slices 6 garlic cloves, chopped 3½ cups lentils (about 2 pounds), rinsed and sorted 2 cups chicken or vegetable broth 3½ cups water 1 dried bay leaf 3 teaspoons finely chopped fresh rosemary salt and pepper to taste Heat 2 tablespoons olive oil in a large saucepan over medium-high heat until hot. Add sausage slices and brown on both sides, about 6 minutes. Remove and set aside. Lower heat to medium. Add onion, carrots and garlic to pan and cook, stirring occasionally, until softened, about 5 minutes. You may need to add a bit of water if they brown too rapidly. Stir in the lentils, broth, water, bay leaf, 1 teaspoon rosemary and remaining 2 tablespoons olive oil. Season to taste with salt. Turn up heat and bring to a boil, then reduce heat to medium-low and simmer until lentils are tender but not falling apart, about 50 minutes. Return sausage slices to pan and cook until heated through, about 5 minutes. Stir in remaining 2 teaspoons rosemary. Season with salt and pepper.
Crumb topping 1 tablespoon butter 1/4 cup dry bread crumbs Melt butter in small skillet over medium heat. Add bread crumbs, stir to coat, and saute until lightly toasted.
Live it! Magazine 23
- Money Matters -
Five financial resolutions for 2016 BY MATTHEW LILLEBERG The start of a new year is a time to reflect on the past and ponder possibilities for the future. From a financial perspective, two things become clear: you have important goals as an investor and you need a plan to help you meet those goals. So as we move through the new year, consider the following suggestions for 2016:
1.
Increase your retirement contributions. With every new year, you are one year closer to retirement. Contribute now for 2015 with one easy contribution. (The deadline is April 15, 2016.) The 2015 contribution limit for Traditional and Roth IRAs is $5,500 and may include an additional $1,000 “catch-up” opportunity for individuals age 50 and older. If an employer-sponsored retirement plan is available to you, consider contributing up to the maximum amount allowed.
2.
Implement an asset allocation plan. The underlying principle of asset allocation is to diversify your investment portfolio among several different asset classes in an effort to reduce the risk and volatility of your overall portfolio — and potentially improve your overall returns. Even if you’ve already constructed a plan, changes to your investment profile such as time horizon or risk tolerance may require adjustments to your asset allocation plan. Plus, the plan you established last year may not be appropriate this year as a result of economic fluctuations or changes in your personal or financial circumstances.
3.
Review your life insurance policy. Life insurance is often overlooked when reviewing your entire financial picture. If you own life insurance, it is important to review your policy on a regular basis to ensure you are taking advantage of competitive premiums, have updated your beneficiaries, and are properly protecting those most important to you. Your life is changing all the time, and you need to make sure your insurance keeps up with it. Open a college savings account. If funding a child’s or grandchild’s college education is on your mind, it’s never too early to start saving. Section 529 plans offer a simple yet effective way to save for the rising cost of higher education. And they offer a variety of important features and benefits. For starters, anyone can establish a Section 529 plan, as there are no adjusted gross income limits or age restrictions. In addition, Section 529 plans are flexible. While low initial investment and subsequent
4.
24 Live it! Magazine
contributions may be required, at the same time more substantial deposits can be made. You can contribute up to $70,000 per beneficiary ($140,000 for married individuals filing jointly) in the first year of a five-year period without incurring any federal gift-tax consequences, provided you do not make any additional gifts to the same beneficiary in the same five-year period. Moreover, your investment will grow tax-deferred and can be withdrawn tax free if the money is used for post-secondary qualified educational expenses. Section 529 plans generally offer a variety of different investment options. When you move money into a Section 529 plan, it is moved out of your taxable estate but remains under your control as the account owner. You may change beneficiaries to another member of the beneficiary’s family once a year, so more than one person in your life could benefit from your gift. Start planning your legacy. Now is the time to think about how you want to share your wealth and define how you want to be remembered by future generations. We collaborate with a broad range of trust service providers that help us deliver tailored trust solutions, including special needs trusts. We can help you select trust structures that focus on your specific circumstances and help you accomplish a variety of other important wealth management goals as well.
5.
What do you want to accomplish financially in 2016? Take some time to consider these suggestions and make a late New Year’s resolution to keep your investment plan consistent with your needs. Contact a financial adviser to schedule a meeting to review and implement your New Year’s financial resolutions. Matthew Lilleberg is a financial adviser with C&A Financial Advisors in Willmar.
- Read it! -
Wanderlust among the stacks BY JOHN BAKEN If you go to BuzzFeed Books on the web, there’s an article called “32 Books That are Guaranteed to Give You Wanderlust” by Arianna Rebolini. Having been bitten by the travel bug in the past, I most certainly went there and used the list to see if we had some of the books listed. Turns out we did have some, but there were many more that we did not own and/ or were not “in the system” so I ordered a few I hope will be of interest to our readers. Among the selections, some of which are already on the shelves, is “My Invented Country” by Isabel Allende. This is a memoir about both the post-9/11 America where she lives now, in exile, and also her former native country of Chile, from which she fled after a coup d’etat and the assassination of her uncle Salvador Allende Gossens, which also occurred on September 11 but in the year 1973. Other recent orders include “As I Walked Out One Midsummer Morning” by Laurie Lee, “What I was Doing While You were Breeding: A Memoir” by Kristen Newman, Annick Smith’s “Crossing the Plains with Bruno,” and “A Small Place” by Jamaica Kincaid. I also checked on some of the books the readers’ comments mentioned should have made the list, and it turned out we did have many of them, including “The Drifters” by James Michener, “The Hitchhiker’s Guide to the Galaxy” by Douglas Adams, “On the Road” by Jack Kerouac, “The Buried Giant” by Kazuo Ishiguro, “Blue Latitudes” by Tony Horwitz, and “Into the Wild” by Jon Krakauer. After writing the name of the last author, I’m reminded of Krakauer’s most recent book “Missoula: Rape and the
Justice System in a College Town.” When that book arrived at Willmar Public Library, I immediately checked it out and read it cover to cover as it detailed a topic I was passionate about in the town where I got my undergrad and one of my graduate degrees. It’s a good nonfiction read as Krakauer is very accessible (I also whipped through “Into the Wild,” as the topic held my interest throughout). Another book ordered recently, but not about travel, is called “Part of Our Lives: A People’s History of the American Public Library.” This is a book by Wayne A. Wiegand, a former professor I had at University of Wisconsin-Madison. Dr. Wiegand is often referred to as the “Dean of American library historians” and his writings on the “public library in American society” are very interesting to both librarians and the casual reader. He views the library as a necessary part of the social fabric of everyday society and his insights are well worth reading. Here’s a sentence from the book’s summary, which can be found in the OPAC (Online Public Access Catalog): “Despite dire predictions in the late twentieth century that public libraries would not survive the turn of the millennium, their numbers have only increased. Two of three Americans frequent a public library at least once a year, and nearly that many are registered borrowers.” So, food for thought over the long El Niño winter months ... and plenty of books to consume. Enjoy! John Baken is Head Librarian at the Willmar Public Library. For more information on these books, swing by the Willmar Public Library. The librarians are there to help you find your new favorite author. Check out the library’s blog at turningpages.areavoices.com
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Live it! Magazine 25
- Spirits! -
Clever as a fox? It is! BY RON SKJONG When one talks about a fox around Valentine’s Day, one should strive for clarity. For now, the fox I’m referring to is the animal we sometimes see around our yard. Growing up on a farm, I never got a good look at a fox — they were always darting from one place of cover to another and always seemed on a mission. They were beautiful, clever and oh, so interesting. I never lost my interest in foxes so you can imagine my reaction when I heard about a brew house called Foxhole Brewhouse. Hmmm, that’s an intriguing name. Maybe it demands investigating to see if it’s beautiful, clever and interesting. So one day I found myself standing outside its front door and I quietly entered the taproom. It’s a foxhole, remember? I didn’t want to frighten the foxes … My eyes were met with gleaming pots, rails, glasses and pictures. If this is a foxhole, I’m enjoying it. Wandering to the back of the room, I saw Ryan, who runs the brew house with his wife, Liv. He was hard at work among his pots and fermenters — do I interrupt him? Yes! Sitting down at a table and with one eye on the offering board, we began to talk. Foxhole opened in August 2015 with one five-barrel fermenter and one 10-barrel fermenter. Ryan had been home-brewing for four years and decided it was time to open a brew house in downtown Willmar — a city without such an establishment for many decades. The mission of the endeavor would be to make quality beer in a sociable setting. After a bit more talk, it was time for some tasting — now is when it gets exciting! The first tasting was the FoxBite IPA (American IPA). This beer has an IBU (International Bitterness Unit) rating of 110 and has an ABV (Alcohol By Volume) of 7.8 percent. Considering many lagers have IBU ratings in the low 20s, I really wanted to taste this beer. If there is one word that describes this beer, it’s balance.
26 Live it! Magazine
I was expecting over-the-top bitterness and there is a good amount of piney citrus flavor and aroma, but it melts away nicely. This beer is cleverly done and is an adventure to drink. Noticing that one of the listed offerings was made with a blend of Scottish pale malt and rye malt, I moved onto the Stark Pale Ale (American Pale Ale). Brewed with heavy hops, this beer is nicely balanced with the two malts. It’s beautiful in your glass, has a wonderful spicy citrus aroma and with an IBU rating of 52 and an ABV of 4.6 percent, this is a nice session beer. And then I noticed the Coffee Stout (Oatmeal Stout). I enjoy coffee — black and strong — so let’s see what this stout has to offer. The aroma was absolutely heavenly! It smelled like coffee, tasted like coffee and satisfied like coffee. Let’s just say it was beautiful, cleverly made and extremely interesting. While talking about Ryan’s future plans, we also talked about some of his worst and best brewing moments. When you visit Foxhole and place your order, ask him about the importance of having tightly fastened clamps during the brewing process — his story is hilarious. With Valentine’s Day so close, do yourself and your Valentine a favor by visiting the Foxhole. You will find your time there to be cleverly interesting (the beer), extremely social (people) and beautiful (the taproom). Just don’t expect any foxes — unless you look up at the logo! Oh, and why Foxhole? Well their website says: “our last name means Fox in German and Liv in all her slyness thought our home was our foxhole.” So there you have it. As always, eat and drink in moderation but laugh with reckless abandon. Cheers! Ron Skjong writes primarily about the wonderful world of wine but likes to explore various spirits and beers, too. He is married and has four grown children. While stationed in Germany, he was introduced to German wines and from that introduction, a lifelong pursuit developed to find that perfect bottle of wine.
- Life Happens -
It’s not a one-size fits all world BY CLAUDETTE LARSON, LICSW I have a confession to make. The minute I heard the topic of this current issue was going to be about health and fitness and the start of the New Year, I cringed. I’m just going to come right out and say it — a quick ripping off of the Band-Aid, if you will. I am a fitness failure. I always have been. I am the girl in gym class circa 1982 who couldn’t come close to meeting the National Physical Fitness Test — the dreaded flex-arm hang or the climbing of the ropes to the top of the gym ceiling. No, not even if the ropes were knotted and I stood on the gym teacher’s shoulders as a boost. I have never been one to volunteer to sweat unnecessarily unless it’s while on a beach in Mexico sipping a daiquiri someone had delivered to me on a tray. But lest you think I haven’t seen the inside of a gym, you would be wrong. I have toured the inside of many and joined at least 15. At one time I would have considered myself a “regular” of at least two (if being a regular meant going two weeks straight) and I know in my heart and by the size of my
current pair of jeans I need to get over my fear of being a fitness failure. The truth is the world of fitness isn’t what it used to be. It’s not all about “feeling the burn” and the height of your aerobic stepper. There are so many more paths to fitness out there now. Of course there’s still spinning, swimming, circuit-training, aerobics, treadmill, elliptical and stair-climbers, but now we have endeavors to get the mind and spirit (as well as the glutes) into shape such as Yoga, Pilates and Chakra Dancing. I plan on scoping out this community to see what I can find in the new year and I urge you to do the same. Especially for those of you, like me, who have been hiding “in the closet” for far too long. There’s something for everyone in our search for “fitness” here in our community. While you may not find me up at the front of the class just yet, I am determined to find one that not only helps me be fit but one that fits me. Claudette Larson of New London is a licensed independent clinical social worker with 15 years of experience helping individuals, couples and families work on personal growth and positive real-life solutions.
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k c e h C it! out What’s happenin’ ? February - March 2016 Blackbird Fly
Alex Strauss
Velvet Brass Band
Every Friday Spicer, 5 to 9 p.m., except holidays, Glacial Ridge Winery, state highway 23 between New London and Spicer; free music concert by different individuals and groups.
Feb. 12 St. Joseph, 7:30 p.m., Gorecki Theater; collaboration between composer DBR and spoken-word poet Marc Bamuthi Joseph, both sons of Haitian immigrants, unveils their life stories in search of their identity and role models and delves into universal themes of immigration, tolerance and inclusion; adults $25, students $10, call 320-363-5777 or visit online at www.csbsju.edu/wow.
Feb. 27 St. Joseph, 7:30 p.m., Escher Auditorium; the soloist has performed with renowned orchestras and will join the full College of St. Benedict/St. John’s University Orchestra in concert; adults $25, students $10, call 320363-5777 or visit online at www. csbsju.edu/wow.
March 13 Glenwood, 3 to 7 p.m., Lakeside Ballroom; Winter Dance Club open to all, music by Velvet Brass Band; $10 per person, $5 ages 17-30; no jeans or shorts.
Women of Will
Ten Strings and a Goat Skin
Feb. 5 St. Joseph, 7:30 p.m., Gorecki Theater; part performance, part discussion, it examines Shakespeare’s most powerful heroines through the lens of love, loss, freedom, control, violence and power; adults $25, students $10, call 320-363-5777 or visit online at www.csbsju.edu/wow.
Feb. 13 Morris, 7:30 p.m., Edson Auditorium, University of Minnesota; young, awardwinning, bilingual trio from Prince Edward Island celebrates the music of the Irish, Francophone and Maritime cultures and create a fiery and infectious energy, as well as a unique sound, integrating modern and world rhythms with traditional and original tunes; for tickets call 320-589-6077 between 8 a.m. and 4:30 p.m. weekdays or visit tickets.umn.edu.
Willmar Area Symphonic Orchestra
Glacial Ridge Winery
Orange Mighty Trio Feb. 6 Dawson, 7:30 p.m., Memorial Auditorium; Dawson-Boyd Arts Association presents the Orange Mighty Trio Winterfest Weekend; adults $15, students $5; call 320-769-2955, ext. 246, 9 a.m. to noon, beginning Feb. 2.
Pastiche Feb. 6 Collegeville, 8 p.m., Humphrey Theater; College of St. Benedict/St. John’s University’s music faculty ensemble performs a wide range of instrumental and vocal music from the Baroque to the 21st century; adults $12, students $7, call 320-363-5777 or visit online at www.csbsju.edu/wow.
Velvet Brass Band Feb. 7 Glenwood, 3 to 7 p.m., Lakeside Ballroom; Winter Dance Club open to all, music by Velvet Brass Band; $10 per person, $5 ages 17-30; no jeans or shorts.
The Barn Theatre Feb. 11-14, 18-21 Willmar, 7:30 p.m. Feb. 11-13, 18-20, 2:30 p.m., Feb. 14 and 21, The Barn Theatre; The Barn Theatre presents “Addams Family;” adults $20, ages 18 and younger $10.
Feb. 28 Willmar, 3 p.m., Willmar Education and Arts Center; “Virtuosi of Willmar” conducted by Dr. Sergey Bogza and featuring eight musicians; adults $10, ages 5-18 $5, under 5 are free, family pack of two adults and unlimited children $25.
Eleemosynary
Joshua Kane
Feb. 18-20 Morris, Feb. 18-20, 7:30 p.m., Feb. 20, 2 p.m., Humanities Fine Arts, University of Minnesota; Spicer, Lee Blessing’s story illustrates the power of words by following these three generations of women as they encounter the consequences of hiding behind words and ultimately find that the only way to accept one another is through communication; for tickets call 320-589-6077 between 8 a.m. and 4:30 p.m. weekdays or visit tickets.umn.edu.
March 5 St. Joseph, 7:30 p.m., Gorecki Theater; “Borders of the Mind” a psychic show for the whole family; adults $25, students $10, call 320-363-5777 or visit online at www.csbsju.edu/wow.
‘All in the Timing’ Feb. 23-28 St. Cloud, Feb. 23-27 at 7:30 p.m., Feb. 28 at 2 p.m., Performing Arts Center, St. Cloud State University; a collection of short one-act comedies; adults $10, students and seniors $7.
Alicia Olatuja March 12 St. Joseph, 7:30 p.m., Gorecki Theater; blending elements of jazz, gospel and pop, Alicia Olatuja’s unique and soulful musical style is refined and captivating; adults $30 and $25, students $10, call 320-363-5777 or visit online at www.csbsju. edu/wow.
Kordal Kombat March 18 Dawson, 7:30 p.m., Memorial Auditorium; Dawson-Boyd Arts Association presents Kordal Kombat; adults $15, students $5; call 320-769-2955, ext. 246, 9 a.m. to noon; tickets go on sale March 15.
Late Night Catechism March 19 Glenwood, 7:30 p.m., Central Square; Sister’s Late Night Catechism presents “Will My Bunny Go to Heaven?”; $20 at the door and $18 in advance by calling 320-634-0400 or email office@centralsquare.org.
West Central Connection Chorus March 28 Willmar, 7:30 p.m., Willmar Community Center; West Central Connection Chorus presents a free concert of show tunes.
To list your winter event, email liveit@wctrib.com
‘Mr. Popper’s Penguins’ Feb. 26-28, March 4-6 St. Joseph, Feb. 26 and March 4 at 7 p.m., Feb. 27-28 & March 5-6 at 2 p.m., Escher Auditorium; musical based on the classic book by Richard and Florence Atwater; adults $19, students $14, call 320-363-5777 or visit online at www.csbsju.edu/wow.
Live it! Magazine 29
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The Barn Theatre 2015-2016 Winter Season: “The Addams Family” February 11th-14th, February 18th-21st 2 p.m. matinee Sunday & 7:30 p.m. Thursday-Saturday; “Steel Magnolias” April 14th-17th, April 21st -24th 2 p.m. matinee Sunday & 7:30 p.m. Thursday-Saturday; $10 for students, $20 for adults. Reserve your seat today!
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30 Live it! Magazine
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