May Stride

Team Judy

Hard Charge

TIME TO GET DIRTY - pg 8

Unique Workout

STORY OF STRENGTH - pg 42

DEFY GRAVITY - pg 10

hon

go Marat r a F E T A M I The ULT

to Sur

e d i u G l a v i v

Chew On Some

6

Knowledge Diets To Follow

Shape It Up

Bikini Competitor. TV Producer.

Body Builder. Learn Her Secrets.

from the

Editor Happy mother’s day

I

t’s finally spring! It

through the months when their mother,

sure took its time

Judy, was taken from them. It made

getting here, but

me stop, take a step back and think of

with spring comes

how grateful I am to have my mother

flowers, the Fargo

here to share milestones, memories

Marathon and Mother’s Day. Since

and even something as simple as a hug.

there are no flowers to write about yet

While they may not have that privilege

(hopefully there will be by the time

anymore, they were blessed enough

this comes out), and I’m not running

to have an amazing life with their

the marathon (instead I’ll be running

beautiful mother and learn all they

around gathering information for our

could from her.

upcoming Marathon Commemorative issue. Stay tuned!), I’ve decided to talk

Take a moment this Mother’s Day, and

about Mother’s Day. Why? Because

every day, to tell your mom how much

moms are amazing, especially my

she is loved and appreciated. Happy

mother (obviously I’m not biased at

Mother’s Day to all the wonderful

all) and they are entirely worthy of a

moms out there and an extra shout

day dedicated to them. In fact, they

out to my amazing, inspiring and

deserve a whole month and beyond.

encouraging (sometimes wild and crazy) mom, who has pushed and

Moms are caring, loving, inspiring,

supported me in everything I do. I am

encouraging, a shoulder to cry on, a

truly blessed to call her mom.

hand to hold, safe arms to find comfort in, and, many times, the stronghold

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

May 2013

PUBLISHER Spotlight Media LLC. www.wedomagazines.com President/Founder Mike Dragosavich Editorial Director Andrew Jason Stride Editor Kylee Seifert

Graphic Design Mike Dragosavich, Andy Neidt, Sean Walsh Research/Contributors Amanda Ahrenholz, Elizabeth Huwe, Haley Haddock, Joe Kerlin

SPOTLIGHT MEDIA General Manager Brent Tehven Marketing/Sales Tracy Nicholson, Todd Graf, Melissa Chase, Stephanie Haremza Distribution Manager Seth Holden Administration Erika Olson Executive Assistant Nichole Snyder PHOTOGRAPHY Jesse Hoorelbeke of J. Alan Paul Photography (jalanpaul.com), Caitlin Abrams, Andrew Jason

of a family. How often do we take for granted that amazing woman we call mom? A year ago, my very dear friend’s family lost their precious mother to

kylee@fmspotlight.com

cancer in just one short year. They were strong enough to share their story with us about her loss and how they’ve come to cope with it.

Knowing this family personally, it was very endearing to hear the story of their courage and family strength

4

Stride • May 2013

Stay Strong Boston Spotlight Media would like to extend

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

our deepest condolences to all those involved and effected by the tragedy at the Boston Marathon. We will always keep Boston in our thoughts and prayers.

™

Spotlightmedia

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

CONTENTS

Shape It Up with JEN NYSTROM pg 17

hon Fargo Marat E T A M I T L The U

COVER STORY

pg 22

AZ to

e

uid G l a v i Surv

Team Judy

pg 42

STORIES

10 DEFY GRAVITY:

Learn how to utilize the Total Gym Gravity machine to build lean muscle and strength at any fitness level.

14 Chew On Some Knowledge:

Choosing a diet can be hard. We listed all the information you need to know about popular diets and how to find one that will benefit you.

39 15 outdoor Family

Activities: Get your family moving in the great outdoors this summer with these 15 fun, kid friendly activities.

THE SPOTLIGHT MEDIA TEAM

MIKE

jesse

Brent

Kylee

Andrew

Joe

tracy

todd

MelIssa

STEPHANIE

Haley

Amanda

Caitlin

Andy

Sean

NIChOLE

Seth

Andrew Liz

6

Stride • May 2013

HARD CHARGE 6.15.2013

It’s dirty, messy, fierce, challenging and definitely no walk in the park.

This four mile course, held at the Red River Valley Fair Grounds, consists of fire jumping, mud trapping, tire walking, barbwire fleeing, water treading, gravity defying, car hopping obstacles and much more.

Brought to Fargo by the new, local company, Hard Charge, this obstacle course allows you to race for “Fun” or for “Glory.” Participants can pull together a coed team, all female, all male or run it individually. Both courses are filled with the same 20 to 25 thrilling obstacles and challenges.

Those participating for “Fun” will enjoy the course with no timer or “course marshals” and finish off the fun in the beer garden. For individuals racing for “Glory,” they will be timed and marshaled to ensure they finish each obstacle. If they are not able to complete an obstacle, they will pay for it with penalties such as burpees, pushups, high knees or other such treats. They will also finish in the much deserved

Check out the races in some of the other cities they will be popping up

beer garden.

in, including locations in Illinois, Iowa and Nebraska. “We have seven or eight on the schedule for this year and next year we hope to go 12 to 14,” explained Babb.

Hard Charge could make your dream come true. They will be producing a reality TV show based on each race. It will

Here’s your chance to play in the mud and

highlight the top male, female and coed “Glory” racers. Aside

get down and dirty without having to explain

from that, it will also include a piece about each city’s local

yourself. Be sure to sign up now! So, will you be

children’s hospital and tie in a little bit of inspirational racing

charging for “Fun” or for “Glory” on June 15?

stories. “We want to really legitamize the sport of obstacle

Prices increase on May 18.

racing, so that’s what the TV show is about,” explained Director of Public Relations and Marketing, Lindsay Babb.

Don’t miss the Fargo episode which will air June 22 on KVLY.

8

Stride • May 2013

WANT MORE? For more information and to register, go to hardcharge.com.

THE

a unique workout

By Kylee Seifert Photos by J. Alan Paul Photography

GRAVITY MACHINE

Total Gym’s Gravity Machine sounds like the gravity defying machine that you might have dreamt about as a child. While it’s not completely gravity defying, it does allow you to defy up to about 56 percent of your body weight. Aside from feeling somewhat magical again, it allows you to utilize every single part of your body. This fitness tool allows you to work functional exercises which results in leaner muscle and is available at Elements for Women.

who

CAN USE THIS? 1.

2.

3.

4.

5.

6.

People of all fitness levels Athletes looking to strengthen functionally Group exercise classes Personal Trainers with their clients Rehab patients Individuals looking for strength and/or Pilates work

Monica Sunderland is a Lifestyle Consultant at Elements for Women and a GRAVITY machine expert.

10

Stride • May 2013

Chest press One movement... so many options. By changing hand placement - lower, lateral and upper - you can work different muscles and various intensity levels. For a more difficult chest press, try sitting on high knees or one legged versus sitting f lat on the board.

It’s a

New Day at Jenny Craig!

It’s not just about looks...

it’s about life.

Marathon Promo 50% off Premium Program or 30 days free* How do I get

started?

Call Jenny for your FREE consultation

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jennycraig.com *plus the cost of food (expiration 6/30/13). At participating centers only. See center for details

HOW

to increase intensity 1.

Adjust incline as high or as low as needed to achieve a certain level of intensity.

2.

Change the cable piece to any of the eight positions to vary the line of pull.

3.

Change out the base apparatus depending on what workout is being performed.

Some of these workouts include the squat platform for strengthening work and the bar for more Pilates-related work.

4. Laying on the board or keeping your feet on the ground will result in a more stable and less challenging workout.

5.

Working through movements on high knees or one leg will increase the intensity.

TRIVIA

Who were the two original spokespeople for Total Gym’s Gravity Machine back in 1996?

A. Arnold Schwarzenegger and Dolly Parton B. Adam Sandler and Jimmy Fallon C. Christie Brinkley and Chuck Norris D. Jane and Henry Fonda

The Answer Is..

Squat Try doing the basic squat on the machine with the squat bar as the base. This is great for athletes as it allows for functional movement.

Adjust the incline of the board to vary the strength used. Get a great cardio workout by performing continuous variations of leg movements.

C. Christie Brinkley and Chuck Norris

W

e all try to find a diet which appropriately fuels our lifestyle and helps us maintain a healthy weight. However, sometimes we jump into a diet without knowing the facts or realizing that a diet is also a lifestyle change. Nutrition specialist, Julie GardenRobinson helps us break down what six popular diets entail and the facts which should be taken into consideration before diving into one.

1

Paleo

21st century cavemen.

While this diet works well for some, nutritionists are a bit skeptical about this diet due to the large amount of protein from red meat and fats consumed. It is based on the hunt and gather concept from our ancestors.

Anything that can be hunted, fished or gathered can be eaten and promotes “whole foods,� which are greatly beneficial. All grains, legumes and dairy are off limits.

Paleo Kitchen: Meat, poultry, fish, eggs, nuts, veggies and fruits.

Who? Elite athletes, may aid in lowered risk of cardiovascular diseases.

Chew On Some KNOWLEDGE

Around every corner, there seems to be a new diet. Many times the word diet is misconstrued and is associated only with a person attempting to lose weight. However, a diet is the food and beverage choices that an individual intakes daily.

By Kylee Seifert

14

Stride • May 2013

2

Vegetarian

Call me a veg head!

If going completely vegan seems a bit daunting, opting for vegetarian is a good happy medium. If done correctly, the vegetarian diet is considered one of the healthiest lifestyle choices, when it comes to eating. There are many variations within this type of diet that can be modified for different lifestyles. These include: lacto veggie (dairy products included), lacto-ovo veggie (include dairy and eggs) and pescetarian (includes fish.)

When planning a vegetarian plate, it is most important to make sure nutrients, such as protein, calcium, iron, vitamin D, etc., which are normally found in animal products, are being consumed.

Vegetarian Kitchen: This varies depending on what type of vegetarian.

Staples include veggies, fruits, soy products along with fish, dairy and eggs accordingly.

Who? Anyone looking to clean up their diet. Especially those with a high risk of heart disease and individuals with type 2 diabetes.

3

VEGAN

Taste buds gone green.

Hold the meat, eggs and dairy!

While this originally sprouts from living a cruelty-free lifestyle, it also promotes many health benefits.

However, maintaining a vegan lifestyle comes with some risks, such as suffering from certain deficiencies of calcium, B12 and iodine. On the other hand, going vegan can help lower cholesterol and the risk of certain cancers, illnesses and obesity. In order for this diet to work effectively, a good amount of meal planning and discipline is required.

Vegan Kitchen: Egg and dairy replacement products, veggies (load up on these!), fruits and soy products.

Who? Similar to those listed under Vegetarian.

4

Mediterranean

A vacation for your taste buds.

This diet is used for US Dietary Guidelines... enough said. It focuses on unprocessed foods (duh, this is a good focus for any diet!) which are plantbased. Because this diet has been around for ages, there is plenty of supportive research to show the health benefits.

It has been associated with lowering the chance of developing heart disease, diabetes and high cholesterol.

It is beneficial for most body types and is easier to follow than some of the more disciplined diets.

Mediterranean Kitchen: Lean meat, red

wine, pasta, rice, veggies, whole grains, legumes and fruit.

Who? Almost everyone!

5 Gluten-Free

Grains, cereals and bread are for the birds!

Gluten free, just as sugar free, cholesterol free and fat free, sounds good but doesn’t exactly mean it’s healthier.

A gluten free diet is necessary for those diagnosed with celiac disease or wheat allergies. Otherwise, it is not beneficial in any way to those who do not have gluten allergies.

Gluten is a protein composite found in things like grains, cereals and breads.

There is no research that supports that a gluten free diet aids in dietary benefits or weight loss.

Gluten-Free Kitchen:

All meat, veggies, fruit and dairy are naturally gluten free so there are no restrictions for those. Gluten free prepared foods (pasta, crackers, bread.)

Who? People with celiac

disease or allergies to wheat.

6 ZONE Diet

Get in the Zone!

The Zone Diet goes something like this: 30 percent protein, 30 percent fat and 40 percent carbohydrates per meal. What does that mean? Basically a portion of protein that is palm sized along with lots of veggies, whole grains, beans and some fruit. While it receives mixed reviews from the world of nutrition gurus and may be difficult to follow for some, it claims to allow your body to function at its highest efficiency. The origin of this diet is from a highly popular diet book called “Enter The Zone” by Dr. Barry Sears, Ph.D. As many other diets, it claims to help with weight loss but also aids in lowered risk of health related issues.

Zone Kitchen: Eggs, lentils, beans, veggies and fruits.

Who? High blood pressure, elite athletes and those with heart disease family history.

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SHAPE

ARTICLE BY Joe Kerlin PHOTOS BY J. ALAN PAUL Photography

IT

up

Jen Nystrom with

It’s not often you meet a television producer who spends their rare down time participating in body building competitions.

When Jen Nystrom isn’t producing her TV show, “Wildlife Pursuit," she is in the gym sculpting her rock-solid physique. And when competing in bikini competitions isn’t enough for this 28-year-old Concordia grad, Nystrom enjoys running marathons all across the country. We tracked her down to pick the brain of a body building, marathon running television producer.

RED

D REA

ON

and

BE

PI INS

Stride • May 2013

17

The Tipping Point: "While I was in college, I continued to work out, but after suffering from a broken heart I went into a phase where I developed unhealthy habits and found myself in a deep hole. I dropped out of college, moved home to try to figure out what to do with my life and while I was there, the Sioux Falls (Sanford) Wellness Center just opened up not too far from where I lived...I would go and find myself happy when I left, so I began to go every day, and I started to see results from the efforts I put in. It was going to the gym that helped me pick myself back up."

Something New: "During a friends time back in Fargo, he said he wanted to do the 5K at the Fargo Marathon and said I should do it too...I had never ran more than a mile and a mile was hard! I cleaned up my diet, and on the day of the 5K, I was determined that no matter what I was not going to stop and I was going to run the whole thing without walking, and damnit I did!"

Diet: "I eat five to six small meals throughout the day. Every meal has a ratio of lean protein, veggies, some healthy fats and a moderate amount of clean carbohydrates or no carbohydrates when I am cutting weight."

Jen's Golden Rules

Challenge Yourself: “I love training hard and pushing myself. I like to see how far I can run, how fast, and now, how strong I can be. Both from the weights I lift to how mentally strong I can be to remained focused on my goals.”

Be Consistent: ”I like to say Rome was not built in a day...people expect the 2-week fix-all. Day-in and day-out you have to focus on working hard, eating right.”

Be Positive: “I am a huge believer in if you have a positive attitude and perspective you will produce positive results. This to me means first telling yourself you CAN or you WILL accomplish your goals.”

(701) - 478 - 7700

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

701.478.7700

Deadlift "I use the straight barbell and keeping my back flat, I lower the bar slowly making sure I am focusing on pushing my glutes back towards the wall and NOT arching my back. I keep my legs straight but without locking my knees. I lower the bar to below my knees, until I feel a good stretch in my hamstrings. I then focus on pulling up the weight using my hamstrings and pulling through my glutes."

Squats "I will put most of the pressure on the heel when I'm stabilizing myself because I am trying to use my glutes as much as possible to do the squat. I try to have my chest up, keeping my eyes up and forward. I squat down in a smooth motion until I'm parallel to the ground and back up without locking my knees, keeping my muscles engaged throughout the movement. I will do up to 400 - 500 squats a week between all the variations of the movement I do."

One-legged Squat "The movement has your working leg out in front, the wider you go, the more emphasis on using your glutes and hamstrings. I then place the resting leg in a platform. I lower into a nice stretch, placing my weight/pressure on the back of my heel and push up with the weight on my heel and focusing on using just the working leg to perform the movement. Once down into the movement, you should feel a nice stretch."

    

               



    

  

  



SUNDAY, MAY 5, 2013

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01 PICNIC

Pack up a lunch, or pick one up, and head out to one of the many FM parks.

Find a spot under a tree or soak up the sun and enjoy some summer time treats. Find some of the best picnic spots at Gooseberry Park in Moorhead.

100 22nd Ave. S, Moorhead

02 BIKE

Cover a lot of ground while working up a sweat. Check out the bike path that runs along the river from The Dike East all the way to Lindenwood Park. Bike from point A to point B for a nice seven mile ride.

Dike East: 100 2nd St. S, Fargo

03 CANOE OR KAYAK

Pick up a canoe or kayak and make your way peacefully down the Red River. If you've been spending time rowing at the gym, this is your chance to show off. Check out riverkeepers.org for more information.

Near the Hjemkomst Center - 202 1st Ave. N, Moorhead

15

ACTIVE Family Events

06 HIKE

Buffalo River State Park offers great hiking as well as camping, fishing and even swimming with their man-made swimming pool.

From Moorhead, go 14 miles east on US Highway 10 and follow the signs to the park.

07 RIBFEST 2013

For the best ribs and entertainment in town, go to the Fargodome from June 5 - 8.

All ages are welcome to this exciting and delicious outdoor activity.

1800 N University Dr, Fargo

By Kylee Seifert and Hayley Haddock

10 PLAYS

Shrek normally lives in a swamp near Lord Farquaad's kingdom, but on July 17 - 20, 24 - 27 and July 31 - August 3 he'll be at Trollwood Performing Arts. More info at trollwood.org.

801 50th Ave. S, Moorhead

11 SKATEBOARD

Bring the kids out to do a little shredding and grinding at the Skate Park located at Dike West in Downtown Fargo.

310 4th St. S, Fargo.

Grab some sunscreen, swimsuits, swimming goggles and swing over to the Island Park Pool to soak up some vitamin D and splash around. The pool is tentatively set to open on June 1.

616 1st Ave. S, Fargo

The Northern Plains Botanical Garden is a beautiful, little secret hidden in North Fargo.

This a great way to spend the afternoon. Venture through the gardens and greenhouse to take in the horticulture of our region. You can find more information at npbotanicgarden.com.

1201 28th Ave. N, Fargo

Also known as disc or frisbee golf, this is a great activity for all ages. Even better, it's free and offered at many of the local parks.

• Oak Grove: 170 Maple St. N, Fargo • Iwen: 1209 52nd Ave. S, Fargo • Trollwood: 3664 Elm St. N, Fargo • Woodlawn: 400 Woodlawn Dr, Moorhead • Memorial Riverfront: 210 8th St. N, Moorhead

Get down and dirty in the sand at the Rabanus Park volleyball courts. Fargo Parks also offers a sand volleyball league that you can join by going to fargoparks. com.

4315 18th Ave. SW, Fargo

12 SWIM

04 GARDEN WALKS

05 FROLF

09 SAND VOLLEYBALL

13 FARGO PARKS GOLF COURSES

08 GO FISH

Woodhaven North Park in Fargo has a great fishing pond for you and the kids to go check out.

4406 44th Ave. S, Fargo

09 STREET FAIR

Once again, Downtown Fargo is going to be packed with great crafts, food and vendors. You don't want to miss it. All the action will take place from July 18 - 20.

You can find more info at downtownfargo. com.

Downtown Fargo

The Fargo Parks District has five great golf courses available to you. They are all family friendly and provide everything you need for a relaxing day on the course.

• Edgewood Golf Course: 19 Golf Course Ave. N, Fargo • El Zagal Golf Course: Elm Street & 14th Ave. N, Fargo • Osgood Golf Course: 4400 Clubhouse Dr, Fargo • Prairiewood Golf Course: 22 Prairiewood Dr, Fargo • Rose Creek Golf Course: 1500 Rose Creek Pkwy, Fargo

15 GRILL

Take the family to a local park to grill out on a warm summer night. Leave the dishes at home and let the kids run. For a list of all of Fargo’s Parks and amenities, check out: fargoparks.com/facilities Stride • May 2013

23

NDSU

EXTENSION SERVICE

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

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

EAT Smart

For more nutrition and food safety information and recipes, see www.prairiefare.areavoices.com or www.ndsu.edu/eatsmart

PLAY

. . . d r a H r

Togethe

6 Steps...

to a Safer, Cleaner Kitchen After a long winter, we’re ready for warmer weather. Now that’s an understatement, right?

Spring brings renewal. Green grass appears, and tulips and daffodils revive the outdoors with color. Spring’s warmer weather and sunlight energize us, too.

Use some of your renewed energy to spring clean your way to a safer kitchen just in time for summer picnics and savory food hot off the backyard grill.

1.

Check the temperature of your refrigerator and freezer.

5.

shown them to be “germ hotels.” Using a clean dishcloth

lower.

• Freezers should maintain solidly frozen food at 0 degrees or lower.

2.

Rid your refrigerator of spills, bacteria and mold.

• Clean refrigerator surfaces with hot, soapy water, rinse with a

• Bacteria can thrive in the food trapped in a disposal. Rinse

Note: Manufacturers do not recommend using chlorinebased sanitizers in your refrigerator because it may damage seals, gaskets and linings.

Wash, rinse and sanitize.

• Wash counters thoroughly with hot, soapy water. Rinse with hot water, then sanitize surfaces with a solution of about one teaspoon chlorine bleach per quart of water. Follow this procedure with cutting boards, too.

4.

every day is a safer option.

Clean your kitchen sink drain and disposal once or twice a week.

damp cloth and dry with a clean cloth.

3.

Wash your dishcloths in hot, soapy water.

• If you use sponges, remember that microbiologists have

• Refrigerators should maintain food at 40 degrees Fahrenheit or

Do a food inventory.

• Do you have food past its prime lurking in your cupboard or

6.

thoroughly and sanitize by pouring a solution of one teaspoon of bleach in one quart of water down the drain.

Source: Adapted from the national Fight BAC campaign at www.fightbac.org

Confetti Bean Salsa

3 Ingredients + 2 Steps = 1 Tasty, Healthful Snack Ingredients • 1 (15 oz.) can black beans or kidney beans • 1 (15 oz.) can whole kernel corn

refrigerator? Move your oldest food to the front and make plans

• 1 c. chunky salsa, mild or medium

to find recipes to use it soon. When in doubt, throw it out!

STEPS

Note: Most leftover perishable food remains safe in your refrigerator for about four days. For more information about how long food remains high in quality and safe, see the “Food Storage Guide”, an NDSU Extension publication available at www.ag.ndsu.edu/pubs/yf/foods/fn579.pdf

1.

Drain and rinse the beans and corn in a colander.

2.

Combine all ingredients in a medium-sized bowl and mix gently. Refrigerate until serving.

Makes six servings. Each serving has 150 calories, 1 g fat, 6 g protein, 26 g carbohydrate, 7 g fiber and 370 mg sodium.

24

Stride • May 2013

The

ULTIMATE Fargo Marathon

AZ to

e d i u G l Surviva

26.2 miles... to some, that sounds beyond unfathomable and to others it sounds like a joyride. For us it sounds like the perfect opportunity for putting together an A through Z guide of all that is the Fargo Marathon... one letter per mile!

Article By Kylee Seifert

26

Stride • May 2013

Apps Six apps you must download whether you’re running the 5K, 10K, half or full marathon.

Make sure you hold onto these apps as they’re great to use after crossing that finish line.

B

Run Coach

You’re already running the Fargo Marathon, why stop there? This app finds marathons all over the country, allows you to register right there, directly connects you to the main site for each marathon and tells you if it is a Boston Marathon qualifier.

It’s like a personal trainer by your side 24/7. Run Coach is great for gearing up for the marathon and continuing running after.

It even provides nutrition advice and works with your music play list.

Workout Mix

Pedometer

Sick of your play list? Let this app take care of your workout music selection.

Pick one of the many available stations and get revved up with new, sweat worthy tunes.

One of the cheapest pedometers you’ll find... only it works just as well as the more expensive ones. Attach your phone to anywhere on you and allow it to track distance, steps, pace and calories.

MiCoach

Upbeat Workout for Runners

Get your butt kicked by an app! That’s right, MiCoach will not only keep you on track for your running pace and time, but also provides GPS tracking and provides real-time coaching.

Get motivated to run longer and go faster.

This app automatically matches your stride to your music. It can also be set vice versa... to keep up your pace.

C

Bands

It’s a 26.2 mile music festival for runners and spectators alike. Wi th over 50 great ba nds, DJs and choirs, nobody ’s ears or eyes will be bored.

Don’t miss out on ba nds like Feedback, The Groovetones, WFHS Band and many mo re. Race your way to The Hu b for the 27th Mile Post Party to enjoy food, game s, good company an d live music from six great bands.

Costumes Want to add a twist to the ho hum that may set in at mile marker 21? Get creative and dress up.

Whether it's your best Elvis impersonation or you're a dancing banana, it livens up the 26.2 mile block party and lightens the runners spirits. The more, the merrier when it comes to costumes. Why not have Halloween in May?

{

Feedback They may be in high school, but they’ll rock the marathon.

Photos courtesy of Scheels

A

Can Do 26.2

Stride • May 2013

27

D

Donate

Sixteen charities, local and regional, have again combined forces with the great Fa rgo Marathon to funds for some gre raise at causes. Each ru nner has the optio to choose one of n the 16 charities to run on their "te and raise money am" which will be pu t dir ectly toward their cause. A few charities include the Alzheimer's Association, Arth ritis Foundation, Riding on Angel's Wings, Dakota Me dical Foundation and many more organizations wo rking to make a diff erence.

WE EXPOSE THE BEST RUNNING PRODUCTS AT

F

Friends and Family

Photos courtesy of Scheels

Expo

e

Don't miss out on the Swanson Products Health and Fitness Expo. The Thursday and Friday before the race, over 80 vendors will be packed into the FargoDome.

It's filled with fitness, health and everything you might need for the marathon. You have to pick up your race packet anyway so you may as well stop by.

There will be plenty of great deals and freebies. Scheels also has a large booth with sales that will make fighting the crowd worth it. Runner or not, the Expo is a great part of the experience.

Ask us about joining our running group!

More than just a running store.

Get a group involved.

The Fargo Marathon is a great activity to do as a family or with a group of friends. Wear matching T-shirts or uniforms to show you're together and support one another every step of the way.

Running with someone you know will make the time and miles fly by. It's the perfect time to catch up on any gossip.

516 Broadway | Downtown Fargo www.gobeyondrunning.com​ 701.365.4786

G

GU Energy Gel

WHAT IS ALL THAT GU STUFF THAT PEOPLE HAND OUT DURING THE RACE? It's an energy gel plump full of necessary

carbs, amino acid blends, caffeine and electrolytes to provide athlete’s bodies with the proper nutrition to keep going, especially during those long marathon runs.

h Hydration

I 30

Stride • May 2013

Run, Andy, Run!

(In women’s shorts

{

on a 25 degree day..

. our designer is a tr

ooper!)

Injuries Injuries happen, and often at the most inopportune time. Dr. Daniel Ostlie, an Orthopedic Specialist at Essentia Health, says it’s important for runners to pay attention to their bodies and how the injury feels. Minor aches and pains are typically not serious and may improve by slowing your pace or walking. More serious injuries may cause intense pain or other difficulties. Back off and find an aid station for these types of problems. Prevention is best accomplished with appropriate training prior to the race. Reduce mileage and intensity the final week or two before the race. Finally, a good night’s rest and appropriate hydration will maximize your performance.

Photos: Gu and Last Meal- Andrew Jason, Hydration - J. Alan Paul Photography, Kinesio and Jolly Ranchers - Caitlin Abrams

Hydrating pre, post and during is a key factor here. Unless you intend to run out of gas before hitting the mid-mark, H2O needs to be your best friend. For those running shorter distances, water alone will be just fine. Sports drinks may benefit those shorter distance runners but will greatly benefit those running the long distances. For you full marathoners, be sure to grab both water and a sports drink during the duration of your run.

Sports drinks will help hydrate, as well as, replenish electrolytes and provide carbs.

Post hydration must start immediately after completing a successful (yep, we knew you could do it) marathon. Try replenishing fluids post run by eating some watermelon and wash it down with a big, cool glass of water or even chocolate milk.

J

Jolly Ranchers Believe it or not, candy is a great source of energy and acts as a carb boost while burning those marathon miles.

We're not saying eat an entire bag o' candy all by yourself, but popping one or two pieces can be beneficial and a bit of an energy booster. Keep an eye out for spectators handing out these delicious candies. Just be sure to chew carefully while running... it may be best to make sure you're a good multi-tasker before attempting this.

{

Jolly Rancher

Delicious and great for racing.

L

K

Altony’s Trio Platter

Kinesio Tape While you may think that most people wear it to look cool and intense, Kinesio Tape can be very beneficial. Sure, it comes in pretty colors, but it can also speed up the healing process without restricting range of motion. But then again... it sure is pretty, especially if it matches your outfit.

Speak Easy

Chicken Penne Sun Pasta

{

KINESIO TAPE

is beneficial for Runner’s Knee, Plantar Fasciitis, Shinsplints, Sprained Ankle and Achilles Tendinitis.

Last Meal There are some very important rules to what you should (and should not) eat the night before the meal. The days leading up to the race, 65 - 70 percent of your calories should come from carbs.

You should avoid any unusual meals. And make sure you don’t over eat. You don’t want to be running on a completely full stomach.

Two meals that we recommend: Altony’s Trio Platter and Speak Easy’s Chicken Penne Sun Pasta.

Stride • May 2013

31

Seth

M

Tracy

"BEYOND MONDAY"

-The Glitch Mob

"GIVE ME A REASON" -Pink ft. Nate Ruess

Haley "I NEED A DOLLAR"

- Big Gigantic

Todd "THUNDERSTRUCK"

Joe

-AC/DC

"FADED" -Tyga

Music

Liz

Amanda

Our team is the finest, fittest and most in-shape crew around... well, at least a couple of us are. We have provided you with the songs that get us going. Enjoy!

"WE ARE GOLDEN"

- Mika

“COUNTRY GIRL (SHAKE IT FOR ME)”

-Luke Bryan

Andy

Andrew

“HEADSTRONG”

"DEGAUSSER"

-Trapt

-Brand New

Kylee

Melissa

Jesse

“LEVELS"

-Avicii

“LIGHTS OUT”

-Junior Caldera

“PRODIGAL SON RETURNS”

-Kid Rock

N

Next Day

32

Stride • May 2013

Our Troops Rock

The Fargo Maratho n is taking place on Armed Forces Day. In or der to celebrate this, the Fargo Marathon wants the public to know that our troops rock. Before the Marathon starts, there will be a special tribu te to our troops so that we can all rally behi nd them.

Photos: Headshots by Caitlin Abrams and J. Alan Paul Photography

You've finished the race. Congrats!

Don't start training for next year’s race quite yet. Take it easy and let yourself recover. Otherwise, you will pay for it. Try icing, massage and some light activity. Anything that will help increase circulation is a good idea. Stretching and drinking plenty of fluids will aid in a quicker recovery as well. Try recapping the race and your training period. Figure out what went well and what needs to be adjusted for your next race while it's still fresh in your mind. When it comes to exercising, do a light amount to loosen things up. Try biking or swimming to give your body a break from the running motion. Eat whatever you'd like and sleep as much as you want. Soak those blisters and avoid stairs at ALL COSTS!

O

paramount SP0RTS

paramount SP0RTS

FOR .BIKES 701-364-2334

paramountsports.net

Late-night Brunch: Now Serving

FRIDAY & SATURDAY NIGHTS

Downtown Fargo

Lounge 201 5th St N

|

Restaurant

Fargo, ND

|

Banquet

(701) 232-7363

|

Suites

|

11pm - 3am

Gym

Facebook.com/radissonhotelfargo

Partner Up, Cowboys and Cowgirls!

p

What's more fun than running? Running in groups with other run-aholics... duh! Fargo Running Company, Scheels and Beyond Running, offer great running clubs year round and welcome runners of all levels. No signing, no paying and no background checks. It's just good old-fashioned camaraderie. For information on days and times, check out the websites at fargorunningcompany.com, scheels. com and gobeyondrunning.com.

Q Quintessential Nathan Vapor Draw Water Bottle The design of this water bottle allows you to carry it comfortably without suffering from hand fatigue. It is superbreathable, lightweight and the hand strap is moisture wicking and comes with reflective details.

$30

Pro-Tec Foam Roller

This is a good no frills foam roller. It is small and will work its way down to massage your deep muscle. This is a good foam roller for the everyday athlete.

$25 Photos: Product shots by Caitlin Abrams

With such a huge amount of trendy running gear to choose from, how do you know what’s helpful? After extensive research from our team, well maybe just from our Editorial Director, Andrew, we’ve pulled together a list of what every runner should not leave their house without.

Native Sunglasses

Rok Bands

Sport-Wash

These polarized sunglasses have unmatched clarity. They are also designed so they will not fall off when running. If that’s not enough, they come with a ventilation system to prevent them from fogging up.

Want to stay comfortable while looking fashionable?

Then this is the headband for you. It’s lightweight, versatile, comfortable and you can wear it as a headband, srunchie, beanie, mask, scarf or wristband.

This is a great alternative to normal laundry detergent for your workout clothes. It completely removes odors, keeps tech fabrics looking and working like new and restores factoryapplied waterproofing.

$149

Zensah Compression Leg Sleeves These compression sleeves can heal those aching legs. They increase performance, allow you to recover faster and enhances circulation.

$40

$14

$10

Nike+ Sportwatch GPS

Trigger Point Massage Ball

This is the ultimate run buddy. Not only will it track your distance, time, calories, pace and heart rate but it will keep you motivated by keeping a running schedule.

$169

This ball is designed to feel like a human hand so you can give yourself that massage you likely deserve after the run.

It’s hands-free and travel friendly.

$25

Stride • May 2013

35

DOWNTOWN FARGO | (701) 232-2491

www.royaljewelersfargo.com

R

Route

Instant Protein

SSnacks

The flood always keeps the guys behind the Fargo Marathon on their toes. While they try to keep the course as scenic as possible, they also don't want the participants swimming their way to the finish line. To steer clear of the flooded areas, they’ve come up with this new route. A new year, a new route... thanks to that Red River we love so much.

Cliff Bar This potent energy bar is packed with 70 percent organic ingredients.

This is a great source of protein and fiber, filled with 23 vitamins and minerals and no trans fat.

Genisoy Bar This soy protein bar comes with 10 grams of protein, packed with fiber, doesn’t have any fructose corn syrup and has 24 vitamins and minerals.

Balance Bar This bar combines an effective 4030-30 combination. 40 percent of calories come from carbohydrates, 30 percent from quality protein and 30 percent from dietary fat.

Tennis Shoes

T

Here are some great running shoes from Scheels that may be the perfect fit for you!

(Available in Men’s and Women’s)

A

FINISH A

START

16 AVE N 15 AVE N

The Adrenaline GTS hugs the foot naturally for the long haul while allowing for a flexible, solid and successful run.

OAK ST N

A

Brooks Adrenaline GTS 13

Scheels •

A

Asics Gel Kayano 19

6 AVE N

A BROADWAY

Designed for the best fit and most comfortable wear, this award winning shoe is great for burning some miles.

2 ST N

A

$110

4 AVE N

Scheels •

A

$150

Asics Gel Nimbus 14 This shoe is supportive and gentle on your feet at the same time. Combining style and comfort is never a crime for a marathon runner.

plete ith com w HON ELEVATION For a on map th mara eck out: com . ch thon key, mara o g r fa RATHON ELEVATION

A

Scheels •

A

Dr. Moen Says...

THE FIT The key is to find a shoe that fits you. Each person’s foot is different so make sure you find a brand that matches your foot.

GET HELP A

Get help from the employees at the running stores. They are usually trained and can help you find the appropriate shoe.

$140

Dr. Andrew Moen `is a podiatrist

with Essentia Health and a great local expert to help with a few tips on running shoes.

TEST EM’ OU T Make sure you wear the shoes in the store and try them out for comfort and fit.

BREAK EM’ IN A

Photos: Protein bars photos by Caitlin Abrams, Shoe photos from Scheels.

Do not transition into a new type of shoe on race day.

Run the race in the shoes you’ve been training in.

DON’T FALL FLAT The majority of people don’t need to wear racing flats. Unless you’re an elite runner, stay away from these minimalistic shoes.

Stride • May 2013

37

uUniform Photos: Uniform photos by Andrew Jason, Victory photo from Scheels

Run in style...

Layer up, layer down, you never know what to expect at the end of May in North Dakota, so come prepared. It doesn't hurt to look stylish as well. Check out these functional and fashionable items that you may want to snag before the race.

Men

Women

$25 Sports Bra: Brooks, 5 Tanks: Brooks, $2 Shorts: Brooks, $50 Jacket: Asics, $79.99 Women’s attire can Beyond Running.

V Victory

38

Stride • May 2013

be found at

Ah, the sweet taste of victory. You’ve

trained, prepped, kicked butt and now you’ve finished the big race. Time to let loose and reward yourself. What better place to do this than the 27th Mile Marathon Party? The festivities begin at The Hub at noon and carry on throughout the night with a smorgasbord of food, events, music and fun. Get carb overloaded with the marathon buffet. Want to get your hands on a big, juicy burger... try out the Hubs’ 27th Mile Burger for a promising “Mmm!” The fun doesn’t stop there. Hang out for some dancing, trivia and karaoke. Finish off the exciting day with performances from six live bands on three stages. Bands include Silverado, Pop Rocks, G.B. Leighton and headliner Firehouse. Tickets can be purchased at fargomarathon.com.

Shirt: New Balance , $25 Shorts: Mizuno, $4 0 Jacket: New Balan ce, $1

00

Men’s attire can be found at The Fargo Running Co mpany.

W Windsor Castle to White City Stadium There is a lot of history when it comes to marathons. A marathon commemorates the run of the soldier, Pheidippides, from a battlefield in Marathon, Greece to Athens. The modern Olympic games introduced a marathon race that was originally 24.85 miles. At the 1908 Olympic games in London, it was bumped up to 26 miles to cover the ground from Windsor Castle to White City stadium. An additional 385 yards were added so the race would finish in front of King Edward VII's royal box.

X

Xtraordinary contestants

If so, then you need to meet Burt Carlson. He is an 87-year-old who is running the full Fargo Marathon. That will be his 322nd marathon. If that's not impressive enough, he didn't start running marathons until he was 57. That's right.

In 30 years, he has run over 300 marathons.

Along with marathons, he has run many ultramarathons. So how does one get involved in such a lifestyle? Carlson can explain that.

"After a divorce, I met other single people who were runners, bikers, skaters, triathletes and world travelers. I just went along with them on their exploits and it turned out to be an excellent fit for me."

www.ramseybank.com

Freedom

Avoid pesky surcharge fees with money-saving MoneyPass ATMs. Simply use your Ramsey National Bank ATM or debit card at any MoneyPass machine and replace “fee” with “free”.

Go from surcharge fee to surcharge-free.

Member FDIC

Carlson photos courtesy of Burt Carlson

Have you come up with excuse after excuse why you couldn't do the marathon?

Y

You can do it!

Just like the random cheering man in most of Adam Sandler’s movies. There will be people cheering you on the entire race. Here are some of the best signs to hold up. If you’re a sideliner, go ahead and say it, “You can do it!” All the encouragement will help.

Your feet hurt bec au

se

you are kicking

so much butt!

I LIKE MARATHON RUNNERS...

because they have stamina.

Chafe now... brag forever.

e May th

course be with you!

TOENAILS ARE FOR SISSIES

Z WHERE ARE YOU ALL GOING?

Your shoelaces are untied...

Zombies, Run!

If someone bypasses you during the marathon yelling, “Hurry, the zombies are coming!” they are probably a victim of the Zombies, Run! app.

This app will keep your feet moving with terrifying “Zombie Chases” and by guiding you on different missions to avoid a zombie apocalypse during your run. In all honesty, this may not be the best app to use during the marathon. Oh well! We still thought it was cool enough to share with the wonderful people of Fargo-Moorhead.

Team Judy

IN LESS THAN A YEAR,

the Januszewski family experienced a loss they never expected and had to deal with a large spectrum of emotions that in the end brought them even closer than they could have ever imagined possible.

They shared their story of strength, grief, inspiration, love and how they remember the courage and bravery their mom/wife, Judy, possessed throughout the tragedy.

42

Stride • May 2013

A TEAM OF FOUR INSPIRED

BY ONE.

E

verything in their lives seemed perfect. Bill, Judy, Angie, Amy and Eric had a strong, loving and healthy family. However, on May 25, 2011, they were given news that shattered everything. Judy, the heart and soul of their family was diagnosed with cancer. It didn't make sense to them. How could a strong, physically fit, active woman who didn't drink, smoke or eat unhealthy be diagnosed with the dreaded monster; cancer?

In the early months of her diagnosis, the family would venture to the Mayo clinic together, the kids would come home on weekends to be with Judy and Bill and they constantly kept tabs on the latest news with mom's health. On January 6, they found out the devastating news that there was nothing more the doctors could do to help Judy, as they were unable to specifically diagnose what type of cancer she had. Without hesitation, the kids (along with Angie's kids) all took a leave of absence from their jobs and moved home to be with mom.

During this short time home, the kids recalled moments of joy, sadness, tears, prayers and many memories they will never forget.

"Mom's wishes were to be kind to others, never have regrets, don't sweat the small stuff, celebrate life, be there for each other, do the little things that make a big difference, always love one another," said oldest daughter, Angie Richter.

While everyone who knew Judy wondered why this would happen to someone like her, she would always say, "why not me?" Middle daughter, Amy VanValkenburg, recalled her mom's answer when her father asked what she wanted for their 29th wedding anniversary, which they celebrated just shortly before her passing. Her response was, "You have given me everything that I could ever want, how could I ask for anything else. I have the most blessed life. I have a wonderful husband, amazing children and grandchildren, great friends, job, house. Maybe that's why my time is up. I don't need anything else."

After Judy's passing in April, 2012, Bill and the kids started running to deal with the emotions and relieve the stress of their loss. "She wants us to move on with our lives and be happy and healthy," explained Amy. This led the family to participate in the Fargo 10K and half marathon last year, in remembrance of Judy and

Donors Wanted!

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

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

to celebrate the amazing life she lived. They had matching "Team Judy" T-shirts, shoes and bracelets made to wear for their races. This year, they plan to walk/run the 10K and Eric will be running the full marathon in hopes of qualifying for the Boston Marathon.

GET YOUR

SEXY

This past March, the family ventured to Hawaii to celebrate Bill and Judy's 30th wedding anniversary. While life will never be the same without their wonderful mother, wife and grandma, they still keep the importance of family as a number one priority and try to approach everything in life with the same love and care Judy instilled in them growing up.

as seen on E CITY 2!

SEX AND TH

BACK

CALL OR TEXT

SUMMER

701.799.3024

BEFORE

BOTANICALLY BASED FORMULA tightens, tones & firms in as little as 45 minutes!

TO LEARN MORE

Dawn Putney

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It Works!

速

"We are no longer able to do these fun things (future plans) together. Even though we will meet again someday in heaven, it is still hard for her to have left us so early," said husband, Bill Januszewski.

Steve Walker

Steve FargoWalker

Steve Walker Fargo 701–235–7812 Fargo 701–235–7812 701–235–7812

082012-01862AC

082012-01862AC 082012-01862AC

Otto got a new shoulder and feels like a kid again.

For many years, Otto Wallner didn’t feel like himself because he was dealing with shoulder pain. Once it started to affect his daily life and his job, he decided it was time to see an Orthopedic surgeon.

Otto had a shoulder replacement at Essentia Health – now he feels like a kid again!

Everyone deserves a life free of joint pain – take the first step to feeling young again!

Orthopedics EssentiaHealth.org

Let’s keep it moving people.