FM Stride April 2011

Editor

Note From the Editor

or all the people in the area who are dedicated to health, fitness, F nutrition and beauty, this one’s for you. So far it’s been a blast to get to know all of the people who drive the industry in the Fargo-Moorhead

area and we are excited to see the area continue to grow. Area experts, thank you for all that you do. We can finally say that we made it through the winter and now it’s time to kick it in gear. This spring is going to be a blast with the Fargo Marathon in May and tons of exciting events all around town. As a community we need to continue to come together for support and encouragement in order to reach our wellness goals. If you feel like you are falling short of your potential, it’s time to get on a program.

FM Stride is a unique fitness tool which helps you discover a particular program that you are confident in, and can get you involved in the fitness community. We have so many outstanding individuals in the Fargo-Moorhead area who are willing to help and who want to see you succeed. Find a program that you are comfortable with and stick with it; persistency is the name of the game. As always, Bodybuildin continue to check out fmstride.com for up-to-date g Champion ships information on the health and fitness in our area. We are looking forward to a phenomenal spring and cannot wait to run into you out in the fitness scene. +

FM Stride Magazine

Shaping up Fargo-Moorhead!

Mar ‘11 Free

Follow Me At FMSTRIDE.COM

The 7th Annu al

NPC Upp er Midwes t

March 26th , NDSU Fest ival Hall

Troy Henne APRIL 2011 ISSUE #5

FM Stride is dedicated to helping the community of Fargo-Moorhead find information about health, fitness, nutrition, and beauty.

March Cover

Publishing Spotlight LLC Editor Troy Henne Design Tina Johnstad / Jordan Dusek Contributors Max Kurucar / Jenna Aanden Marketing/Sales Karli Rodgers karli@fmspotlight.com Molly Clemens molly@fmspotlight.com Publishing/Marketing Mike Dragosavich drago@fmspotlight.com

X Games Gold Medalist MIKE SCHULTZ

11 Moves To Get YouMar Beach ‘11 Ready Free

Health

Beauty

Fitness

Nutrition

FM Stride Magazine is published by Spotlight LLC. Copyright 2011 FM Stride Magazine and www.fmstride.com. All Rights reserved.

No parts of this periodical may be reproduced without written permission of FM Stride Magazine & FMStride.com. FM Stride Magazine & FM Stride.com will not be held responsible for any errors or omissions found in the magazine or FM Stride.com. Spotlight LLC accepts no liability for the accuracy of statements made by the advertisers.

503 North 7th Street Ste 206 • Fargo, ND 58102 • troy@fmstride.com • Contact: 701.866.3907

Restructure Your Life rough Your Body

in

Anything is possible if you believe ...in yourself, in your body and he power within you t o change your life.

45 21st Avenue East, Unit D, West Fargo, ND 58078

701-893-3150

•

www.htchiro.com

Wellness Expert

?

Is Our Fear of Germs Making Us Sicker?

Do you use frequent antibiotics or do you build your body with probiotics and other supplementation? Do you use antibacterial and antimicrobial soaps or use non chemical cleaning agents? Do you avoid the common allergens or expose your body to it?

Tiffany Johnson D.C. Founder and Owner of Healing Touch Chiropractic in West Fargo www.htchiro.com

: A

These questions relate to which philosophy of healing you embrace.

Do you focus on the amazing healing powers in your body to fight off the germ or do you focus on the germ and how it could negatively affect your body? Because of increased numbers of people focusing on how to kill the germ, antibiotic resistance has skyrocketed. Here are a few facts to stimulate your thinking: FACT: It’s now known that antibiotic resistant infections claim more lives each year than AIDS and cost America alone $20 billion in health care costs.

FACT: Germs are everywhere – in the air, on food, plants and animals, in the soil, in the water, and on just about every other surface – including your body.

Follow Tiffany on FMStride.com

FACT: Antibacterial and antimicrobial soaps contain the chemical agent, Triclosan.

Continuing to use these agents will only breed stronger bacteria that will be even more difficult to kill. Hand washing with soap and warm water for 20 seconds is 99.9% effective.

Are you focusing on how to improve the function of your body from the inside or are you looking for things to make your body healthier from the outside? Are you thinking well, exercising, eating whole foods or are you looking for pills, potions, or lotions to make you healthier?

I challenge you to choose to be part of the solution in our community instead of part of the problem.

To schedule a consult with Dr. Tiffany about how chemical stress is affecting your health, email Lyndi at Lyndi@htchiro. com or call 701.893.3150.

Running

On The Run! /// The snow is melting and the marathon buzz is in the air. Less than a month to go before the Fargo Marathon! It’s time to ramp up your training and take it to the next level. Before you do, check out our expert’s advice on how to maximize your training and stay injury free.

Eric Palmquist Running Experience/Education: Track & Cross Country collegiate athlete and running expert at Fargo Running Company Average Miles per week: 25+ in winter and 40+ during running season.

Longest Race: 10K Current Training: I am training for competitive running and hope to compete in a half marathon in the near future.

I

1801 45th St. S 701-364-9503 fargorunningcompany.com

/// What’s a proper diet leading up to the marathon? It is hard to eat a balanced diet with our busy lives. Try to eat as much of a balanced diet as you can. I would strongly advise a multi-vitamin because no matter how well we eat, we are always going to have shortfalls. Another supplement that I really believe in is glucosamine combined with chondrotin. This supplement will help with your cartilage and joint strength, which can break down with years of repetitive motion, such as running. /// Should you eat before you run? And if so, what do you recommend? Really this is going to depend on the person. Everyone has a different tolerance to how early before a run they can eat. It really comes down to experimenting with it. I would not recommend eating a full meal one hour prior to training to ensure that your stomach can digest your food. But again, this is a personal preference; some people cannot eat for close to 3 hours before training. Experiment and see what your body can handle!

/// How can you prevent cramping and injury while running long distance? One of the best things that you can do is hydrate really well before the run. Make sure your diet is again balanced and that you are getting vitamins and nutrients to keep your muscles performing the way they should. During the run replenish your electrolytes with a sports drink or hammer gels. These will help maintain your energy levels so that you can go longer without running into cramping and other muscles fatigue issues.

Another essential nutrient that prevents cramping is potassium. Try eating a banana or other fruit before you run; if you cannot stomach that, try a pre-workout potassium supplement. /// How do I get back on track after missing one or two workouts? Getting back on track can be really hard.

First, you have to understand at why you missed your workout. If it is because of an injury, come back slow and make sure that you are back

to full health before you really get after it hard again. If it was just time constraint or maybe life happened and you just couldn’t do it, then do a workout that you really enjoy to get recommitted. If you only missed a couple workouts over a two week period you didn’t really lose much fitness. The best thing you can do is to get back out there and get refocus on your goals. /// What are the best running shoes for marathon training? I would love to say that a certain model is the best for training, but everyone’s foot and running mechanics are so different. I personally like a lighter weight shoe with decent cushioning for my long runs. Some people may be like me, but other people might like the more cushioned and softer shoes. When you are choosing a shoe, make sure you try out a variety until you find a brand you are comfortable and confident in. /// How do you prepare for volatile weather during spring months? Take a look at a weather report for the time frame that you are going to be outside and dress accordingly. Really, it comes down to layering and planning ahead. Layering gives you the option to peel away as you get warmer.

A lot of people will use a belt with a pouch on it to carry water and then store their extra clothing.

/// What is tapering and why should I do it?

Tapering is a time in your training program when you have reached the bulk of your training. At this point you want to freshen up your body for your race, whether that is the 5k or a marathon. During this time you will decrease your mileage per week and your long runs will be shorter (tapered).

Depending on the distance you are training, your weekly training miles could decrease by as much as 20%. Tapering allows your body to fully recover and get ready for your event. This is a key time, especially if you have had a small injury. Get healthy, fine tune your diet, and mentally prepare for your event. Tapering is going to be different for almost everyone. It really depends on how much training you have been doing and what program you are on. Normally high endurance athletes begin tapering 2-3 weeks before their major event; depending on their training schedule. Listen to your body. If you have lethargic or burnt out, tapering should help so that you feel peppy and ready. /// How can I avoid plateaus or overtraining injuries? Make sure to mix in some speed workouts like tempo runs, fartleks, and goal pace runs. As we get closer to the marathon varying your workouts will give you an edge for achieving your goal and staying injury free. Also, it will keep your muscles active so that they aren’t just running the same pace every day.

Make sure to listen to your body, stretch after workouts and ice any injuries. All of

these pointers will help keep your muscles fresh so that you don’t break down from over-training. /// Summer time gear? Summer is a great time of year to run. We really don’t need as much gear to go out and enjoy it like we did all winter. Shoes are the most important piece after a long spring training season.

Make sure you aren’t way over on mileage to keep your legs healthy. Otherwise, make sure your running apparel contains fabric that will help you regulate body heat and moisture control. This will make your hot summer runs a lot more enjoyable. /// What’s the best thing to do after a long run? The most beneficial thing that I have found to do after a long run is to get in some carbohydrates and protein as fast as you can to speed up recovery.

Also, if you have access to a foam roller or a stick to message out the muscles and work out some of the lactic acid and tightness I would strongly advise that. A lot of the newest research shows much faster recovery using the foam rollers over traditional stretching because it effectively stretches the muscles and breaks up lactic acid and knots.

For more info or to get your running questions answered log onto fmstride.com

Charity

Walk for a Cause

- Walk MS Fargo

The Mission:

The Goal:

We mobilize people and resources to drive research for a cure and to address the challenges of everyone affected by MS. A World Free of MS

Interview with Kelly Boeddeker, Area Director What is MS? Multiple sclerosis (or MS) is a chronic, often disabling disease that attacks the central nervous system (CNS), which is made up of the brain, spinal cord, and optic nerves. Symptoms may be mild, such as numbness in the limbs, or severe, such as paralysis or loss of vision. The progress, severity, and specific symptoms of MS are unpredictable and vary from one person to another.

Multiple sclerosis interrupts the flow of information between the brain and the body and it stops people from moving. Every hour in the United States, someone is newly diagnosed with MS.

Photos by Legacy Photography

Walk MS Informantion Saturday, April 16th www.mymswalk.org 701-235-2678

Walker check-in begins Team photos and visit informational booths 9:45 am: Announcements and walk warm-up 10:00 am: Walk begins rain or shine (choose from a 3 or 6 mile route) Walkers will be treated to lunch from Subway.

8:00 am: 8:00 – 9:45 am:

What causes MS? In MS, symptoms result when inflammation and breakdown occur in myelin, the protective insulation surrounding the nerve fibers of the central nervous system (brain and spinal cord). Myelin is destroyed and replaced by scars of hardened, “sclerotic” patches of tissue. Some underlying nerve fibers are permanently severed, and the damage appears in multiple places within the central nervous system. Myelin is often compared to insulating material around an electrical wire; loss of myelin interferes with the transmission of nerve signals.

Who is affected by Multiple Sclerosis?

Most people with MS are diagnosed between the ages of 20 and 50, although people as young as two and as old as 75 have developed it. At least two to three times as many women as men are diagnosed with the disease, and there are an estimated 8-10,000 children under the age of 18 who live with this disease. MS occurs in most ethnic groups but more commonly among Caucasians of northern European ancestry. In all parts of the world, MS is more frequently observed at

northern latitudes that are farther from the equator and less common in areas closer to the equator.

The progress, severity and specific symptoms of MS in any one person cannot yet be predicted, but advances in research and treatment are moving us closer to a world free of MS. Multiple sclerosis affects more than 400,000 people in the U.S. and more than 2.5 million worldwide.

What are some of the treatments for MS or how can the disease be combated?

Today, new treatments and advances in research are giving new hope to people affected by the disease. There are now FDA-approved medications that have been shown to “modify” or slow down the underlying course of MS. In addition, many therapeutic and technological advances are helping people manage symptoms. Advances in treating and understanding MS are made every year, and progress in research to find a cure is very encouraging.

The National Multiple Sclerosis Society recommends a person consider treatment with one of the FDA-approved “disease-modifying” drugs as soon as possible following a definite diagnosis of MS with active or relapsing disease. These drugs help to lessen the frequency and severity of MS attacks, reduce the accumulation of lesions (areas of damage) in the brain and may slow the progression of disability.

In addition to drugs that address the basic disease, there are many therapies for MS symptoms such as spasticity, pain, bladder problems, fatigue, sexual dysfunction, weakness and cognitive issues. People should consult a knowledgeable physician to develop a comprehensive approach to managing their MS. What is Walk MS? Walk MS is our rallying point, a time and a place for us to stand together and to be together — to help raise critical funds that support cutting edge research, drive change through advocacy, facilitate professional

education and provide programs and services to help people with MS move their lives forward.

Who can participate in Walk MS? Anyone and everyone can participate (minors must be accompanied by an adult.) If you get 4 or more people together, you can form a team and walk together. Simply register at www.myMSwalk.org or by calling 701-235-2678.

Where do the donations/proceeds go for the Walk?

Funds raised at Walk MS support MS research dedicated to finding a cure as well as a variety of programs and services for people with MS. We understand that each person is affected differently by MS which is why we offer a wide range of services to meet these different needs. Our support and education programs serve to empower individuals with MS and their families with knowledge and to connect with others who understand. The MS Society Chapter provides services at minimal

or no cost to people in its local region affected

by MS. These programs and services address a continuum of needs from expanding basic knowledge about MS, to providing wellness and support. The programs include: information and referral, education and symptom management workshops, caregiver and family support, share-of-cost and financial assistance programs, emotional support, and adaptive physical and recreational activities. We also understand the financial burden of this disease so we offer financial assistance and assist with connecting individuals to community and health resources.

Whether someone is newly diagnosed or has been living with MS for many years, we are here to help.

What’s the cure?

A cure means different things to different people; to stop the disease in its tracks, to repair nerve damage, or make it preventable

for future generations. Multiple sclerosis research is progressing at a remarkable rate, with more potential therapies in the pipeline than at any other time in history. The National Multiple Sclerosis Society is a driving force of MS research and treatment to stop disease progression, restore function and end MS forever. In 2010, through the national office and 50-state network of chapters, the Society invested $36 million to support 325 research initiatives around the world. To learn more, visit nationalMSsociety.org/research.

How do you organizing a big event like the Walk for MS? There are many great people and businesses in this community who volunteer their time to help make this event successful.

Our volunteer planning committee meets regularly and divides out tasks to make this event a great success. Our gratitude goes out to our committee: Sara Wald, Jeff Walkinshaw, Cora Turner, Megan Theisen, Lorinda Semanko and Teresa Bernstein.

And we are grateful all our corporate sponsors, including: EMD Serono, Sanford Health, Blue Cross Blue Shield of ND, TEVA Neurosci-

ence, Swanson Health Products, Valley News Live, FM 105.1, Midcontinent Communications and Subway.

What about fundraising and donations?

While there is no registration fee for Walk MS, participants are encouraged to collect pledges from neighbors, friends, family, co-workers, etc. Some teams host bake sales, garage sales and other unique events to raise funds.

There are some exciting incentive prizes, and of course bragging rights for being a top fundraiser or largest team!

Staff works to secure corporate sponsors which underwrite the costs of the event, so all pledges go to fund programs and research projects.

How to volunteer?

Contact our office at 701-235-2678 or register online at www.myMSwalk.org.

What are some of your short and long term goals for the Walk MS as it pertains to the FM Area?

While Walk MS Fargo promotes exercise, it also provides awareness for the disease. Most importantly, it fosters an emotional support system for those living with MS, all the while raising important funds for research and programs. We want to continue to grow this event to support everyone in the community affected by multiple sclerosis.

Designer

Suits

69

$

Training

Go Ballistic with

your Training Max Training Moorhead is all about recruitment. This Cormax facility is a great place for maximum recruitment of fast twitch muscle fiber through ballistic training techniques. Check out why this equipment has created hype in the professional sports world and Olympic facilities.

How did Max Training come to be?

Max Training is actually two combined training systems. The training comes from a joint venture of Noonan Strength Systems and Cormax equipment. We were fierce competitors before the merger and now decided not to fight against each other when we can join forces and fill a unique niche.

Credentials: Abby Barker: (above) Is Co-owner and trainer at Max Training and is a Cormax Certified Trainer Dominic Noonan: in the industry for 13 years and is part owner and trainer at Max Training.

He is also specialized in Cormax exercise equipment and currently holds the Head Athletic Performance position for the Cormax machines.

Who can train at Max? Previously, Cormax equipment was used for high-performance athletes. After working with athletes for many years we believed in the program so much and realized that anyone can benefit from this type of exercise. Anyone from 8 to 80 can come in and train at our facility. Our equipment is safe and effective because it takes the “danger� out of free weights.

What is unique about Max? Obviously, our equipment sets us apart. We are one of the only facilities in town where you can train with the Cormax equipment. Some of our programs are shared by professional teams such as the Colts and the Bears, and we have a high standard of training. Max Training is result oriented, and we take time to work on everything from A-Z until our clients are happy with their results.

What is unique about the Cormax equipment?

The equipment takes the risk out of throwing heavy weights. In a true ballistic training program you must throw (and ultimately catch) the weight for it to be effective. The Cormax equipment takes the danger of catching the weight while performing a explosive, ballistic exercise. It is a tool we use as part of our complete program, but we believe it is an essential supplement to your training regimen.

Why ballistic training?

This type of training allows for maximal muscle recruitment. In order to maximize fasttwitch muscle fiber recruitment you must follow through the weight. This training also takes an extended period of time for your respiratory to recover (compared to running on a treadmill) which actually amps up your metabolism and burns a greater amount of calories.

What else is there at Max? We do everything from traditional dumbbell lifts to functional core training. It’s all about keeping the body guessing and avoiding those plateaus. We listen to our clients, and if they are starting to plateau it’s time to switch things up. We also use different forms of measurement, such as body measurements and baseline testing to track the progress of the trainee.

How about the Staff?

Our bottom line is results and our trainers know that. We may not always make our clients feel “good” but without that mentality we won’t see results. Sometimes you have to break people down and bring them back up for them to reach their full potential.

Check out more: 218.359.0220 Maxtraining.net fmstride.com

Fashion Expert

Take a Stroll Down Apricot Lane

Want something new, fresh and fun? We do too!

Jeanie Anderson FM Stride found a boutique in town that brings

Owner of Apricot Lane together mothers and daughters for the ultimate 3902 13th Avenue South shopping experience. We stopped in to see Jeanie apricotlanefargo.com Anderson, owner and operator of Apricot Lane Boutique in the West Acres Mall to see what all this fashion buzz is about.

Summer Shoes $34-$125

Floral Dresses $50-$128

$98-$190

Fun Denim

Who is Apricot Lane for?

Everyone! One of the misconceptions we face is that a boutique is so expensive, that is not true! Yes, we do carry the premium denim but we have all price ranges. All our tops start at $30.

We offer the mother- daughter shopping experience. We have all ages shopping in the store from 16-60 years old. Besides the clothing, we also have handbags, jewelry, hair accessories and shoes

Fashion style at Apricot Lane?

We are a fashion forward boutique! We have items that are unique and hard to find anywhere else! We buy from many different vendors, to keep different styles coming in.

We also carry a boutique line of shoes. One line is Poetic Licence which are very unique shoes.

Summer style?

This summer you will be finding, floral prints, bright colors, lace and sheer. Also, the maxi dresses are in again this summer.

Why is it important to look and feel good in what you’re wearing?

When you are wearing something that you feel good in, you are more confident in yourself!

Why is Apricot Lane Boutique unique?

Every Apricot Lane Boutique buys for their own store! We pick our own vendors and bring in what our customer is looking for. Corporate understands that every region is very different in climate. This allows us to supply what our customers want.

We only get six of each item and when it is gone it’s gone. You do not have the same outfit as 20 other women. Because of this, our inventory changes very quickly!

Apricot Lane Corporate is working with several brands on an exclusive label line just for Apricot Lane stores. Coming this fall “Miss Me” denim will be carrying an Apricot Lane exclusive line design.

Many new lines coming this summer and fall include: London Times, Kensie and many more.

For more log onto fmstride.com

Recreation

Fargo Swings Getting in the Swing of Things FM Stride sought out long-time dance legend in the FM area, “Johnny Fargo”, to see what’s up with the dance scene in FargoMoorhead. If you’re looking for a fun time, great social experience and an excellent cardio workout, then you have to check out Fargo Swings!

Exclusive interview with

John Noone

Q: A:

• How long has Fargo

Swings! been around the area?

Fargo Swings! is a follow on to the Swing Night that the Old Broadway had on Wednesday nights back in 1998-99. When the friends of mine, who were teaching at the time, decided they didn’t want to do it anymore I starting teaching the dance lessons with my dance partner.

When spring came, the Old Broadway decided to stop having their Swing Night so Fargo Swings! was born.

• What exactly classifies this particular dance called swing?

Swing dancing is a form of partner dancing that came naturally out of Jazz and Jump Blues music. It was distinctive at its origin because the dance partners would “break away” from each other, moving apart and only maintaining contact with each other by one pair of hands. This was completely unheard of at the time.

in order to add to my enjoyment of rock & roll music. I moved to Fargo and danced at the Old Broadway every Wednesday and traveled back to the Twin Cities as often as I could to go Swing Dancing which built up my confidence, and made my dancing better. In 1999 I toured Europe and attended weekend workshops in Switzerland and Germany for Lindy Hop, which is a more difficult style of Swing.

• What are your rules to keep swing fun and exciting?

1. Make sure she’s safe.

2. Make sure she’s having fun.

3. Make sure she looks good.

4. Never do the basic in cross-hand.

5. Never do aerials with a stranger.

It’s about having fun. It’s not about getting it “right”.

• What inspired you to start a swing club in the area?

I am the type of person that will create something I want to happen, so I can enjoy it. The truth is that I did it for myself so that I would have a place to dance; all the while, hoping that other people would enjoy it as much I do.

• What is your experience

with Swing Dancing?

In 1998 I decided to take some lessons at St. Paul Community Education

• How do you overcome the fear of dance?

I absolutely understand this. Beginners can be apprehensive about getting on the dance floor because

they lack confidence and they are afraid everyone is watching them. Want to know a secret?

Nobody’s watching you because they are all watching the people who look like they know what they are doing. Also, the person you are dancing with is probably glad that you are there having fun and they are happy to be on the dance floor.

• Can you explain the health benefits of Swing dancing?

Absolutely. You can really work up a sweat Swing Dancing. Some people bring a shirt to change into halfway through the night. If you dance every song, all night long (and some people do) that’s a decent aerobic workout. The very best competitive dancers are very athletic. Moreover, it’s a great stress reliever and mood improver. Walk into the Avalon on a Tuesday night and it’s

like a different world. You can forget all your troubles and just have fun.

• What are the social benefits to dancing?

If you know how to swing dance, you can go anywhere in the country, or the world for that matter, and if you run across someone else who can swing dance, you’ll be able to dance with them. I have danced with complete strangers in London, Paris, Toulouse, Italy, Winnipeg, and several cities in the United States and have great memories. As far as chemistry between couples goes, there is a saying among Swing dancers: “Swing dancing with someone for one song is like a three-minute marriage where you are trying to be as nice as you can be to another person.” You can feel it in the air; people are really enjoying themselves, partially because it’s a friendly, welcoming crowd. Over the years we have had at least a dozen couples who have met at Fargo Swings! on Tuesday nights at the Avalon and are now married or engaged.

• Tell us about the bands that

come in on last Tuesday of every month ?

We have about six different bands we hire.

We have two big bands that we use, The FM Kicks Big Band, and the El Zagal Imperials. We also hire Harley Sommerfeld and the Marvels, who are a five piece dance band. And we also have two Jump Blues bands that feature electric guitar.

• What’s the atmosphere like?

The atmosphere is fun, informal and friendly!

Big band night is like magic. We have no dress code but people do usually take the opportunity to dress up a bit for Big Band nights.

• How can people find out more information about the Swing dancing in FargoMoorhead?

You check us out on Facebook at “Fargo Swings!” (With an exclamation point!).

For more info find “Fargo Swings!” on Facebook or log onto fmstride.com

Savory Breakfast Muffin

Per muffin serving: 217 calories; 9 g fat (3 g sat, 4 g mono); 50 mg cholesterol; 24 g carbohydrates; 9 g protein; 3 g fiber; 339 mg sodium, 113 mg potassium For more healthy recipes follow Kasey Olson on fmstride.com

Recipe 1. Preheat oven to 400 and coat muffin tin with cooking spray.

2. Combine both flours, baking powder and soda, pepper and salt.

3. Whisk eggs, buttermilk, oil, and butter.

4. Fold in scallions, bacon, cheese, and bell pepper.

5. Add wet ingredients to dry and mix until just moistened.

6. Scoop into pan (cups will be very full) 7. Bake until golden brown, 20-22 minutes.

2 c whole-wheat flour 1 c all-purpose flour 1 t baking powder 1/ 2 t baking soda 1/ 2 t fresh ground pepper 1/ 4 t salt 2 eggs 1 1/3 c buttermilk 3 T extra-virgin olive oil 2 T butter, melted 1 c thin sliced scallions 3/ c diced canadian bacon 4 1/ 2 c grated cheddar cheese 1/ 2 c diced red bell pepper

Cover Story

Q

Shaking up Fitness in Fargo-Moorhead!

Dr. Brad Feldner and Pure Chiropractic is introducing a new way of shaping up in the form of whole body vibration machines!

I

f you’re like most then you dread the tread! Translation: You work out for the first month of the year and then boredom and slow results kick in! Dr. Brad Feldner and Pure Chiropractic & Rehab has introduced a new way of improving your health and fitness with a way that will literally shake you up! The Whole Body Vibration Machine can help practically anyone experience a new way to get into shape, improve flexibility and rehabilitate chronic pain or injured areas while helping to prevent future injuries from occurring. The FM Stride team chattered their teeth with Dr. Brad about this new revolutionary way to improve your way of life!

Q:

About Dr. Brad:

I have been teaching rehab and exercise seminars throughout the nation for the past 10 years. I’m a rehab nerd and this is what I really love to do! My wife, Laura and I have been married for 18 years and we live in Fargo with our 7 year old twins, Alexandra and Dylan.

About Rehab:

A:

I feel there are many health care practices which are full of people with conditions which are treatable and preventable. Unfortunately, many of these people have not had the opportunity to try a supervised rehabilitation program and they may feel as though they just may have to live with the discomfort or weaknesses they are experiencing. If you are experiencing the same treatment over and over and you are looking for another option, a true rehab program could be a great fit for you.

I also believe people should not feel like they need to have their health care provider on speed dial.

Why do you feel rehabilitation and exercise is so important for people?

A true rehabilitation and exercise program can help people realize exactly

Brad Feldner D.C.

which type of exercises can help them target the muscles and joints which are tight, Pure Chiropractic tender, overactive, and Rehab weak, deconditioned, restricted and/or As of Febuary, 2011, injured. We should also he is the only DC in make sure everythe State of ND to be one knows exactly why, actively certified in when, what and how Rehabilitation by the they should perform ACRB all exercises so they truly understand exactly how they can help themselves for the long term. If people do not perform exercises correctly, they will develop muscle imbalances, rehabilitation program which could incorrect movement patterns and they help them target an underlying cause of will compensate with various daily and their problem. Many people keep doing physical activities. If this occurs, the chance of these people having recurring the same thing over and over without looking at other options which could discomfort and increased future health assist them over the long term. When care costs is very high. you treat your body the correct way you truly can prevent recurring pain and Would you say that the best rehab is to discomfort while improving your overall

prevent rehab?

Ha, I guess that is a good way to put it. Unfortunately, many people have never had the opportunity to be taken through a complete customized

Continue for more!

health. The whole body vibration machine serves as another great tool to help people recognize improved health and fitness by improving their quality of life, while decreasing future healthcare costs.

You mentioned the Whole Body Vibration Machine, can you explain this more?

Of course, the Whole Body Vibration Machine is a new revolutionary way for many different people to achieve complete health and wellness. Controlled vertical vibration provides an efficient and effective workout, especially for those on the go who don’t have enough time to go to the gym. Exercises are easy and short. Training at least 2 to 3 times per week on a WBV platform can help people significantly improve Balance, Flexibility, Strength, Endurance, Body/Muscle Toning & Fat-Loss programs. The secondary effects can include increased blood flow and increased involuntary neuromuscular stretch reflex, which in turn can boost

your hormonal system response, generating more Endorphins (happy hormone), more Collagen (better skin), more HGH (more muscle mass and less fat), and lower your Cortisol level (stress and fat accumulation hormone).

Who is using the Whole Body Vibration Machine?

We have a wide arrange of clients utilizing the machines on a regular basis. Here are some examples: 1.

Many men and women who are looking for something different to help them improve their health and fitness while reducing chronic pain or injuries. 2. Athletes looking to improve performance. 3. Young women looking to shape up for their wedding day. 4. Men and women or all ages suffering from shoulder, upper/ lower back and leg injuries. 5. Many people who do not enjoy the typical “Intimidating Gym Setting”. 6. Clients looking to spice up their current exercise program with something that is totally different than anything they have ever tried. It is a great exercise which is low impact and can be customized for almost any person and/or condition.

How can our readers find out more?

Please feel free to call us to reserve a consultation at 893-7873 so you can see if Whole Body Vibration and/or rehabilitation is the right fit for you. We are located one block south of Main Avenue on 45th street in the West 45th Business Center. Also you can visit our website at www.puredcrehab.com.

For more visit puredcrehab.com or log onto fmstride.com At FM Stride we believe in this machine.

If you call Dr. Brad at Pure Chiropractic and mention this article we will throw in a

free WATER MASSAGE on US!

893-7873

What They’re Saying...

Anna Sholl From: Oxbow Work: Customer Service State Bank and Trust

Goal: Looking to get in shape for my wedding this summer. I would like to lose 10 lbs.

How long have you been using the machine?

I am going on my fourth week.

I come into Pure Chiro three times a week for 30 minutes at a time.

Have you noticed results?

Yes, I feel like my legs and arms are much more firm.

Overall my whole body feels tighter.

What do you like about this routine?

I love that it is different and unique. I also like being able to come into Pure Chiropractic and utilize Dr. Brad. He helped me organize a routine that would best fit my goal. He also creates a fun atmosphere here.

Thirty minutes feels like five!

How does it compare to other work out routines?

I am seeing results much quicker. And by results, I mean total body results, not just one area. 10 minutes on the Whole Body Vibration Machine is like 60 minutes on the treadmill.

Bernice Kram From: Langdon and Fargo for 15 years Work: State Bank and Trust

Goal: Looking to stay in shape and maintain bone density to help with osteoporosis.

How long have you been using the machine?

Since February and now I own my own Whole Body Vibration Machine! Dr. Brad has had to convince me to take a day off!

(Laughs) Have you noticed results?

I sure have! I have noticed whole body toning and I feel an ease on my joints and ligaments. I also did not know about a shoulder problem until I consulted with Dr. Brad. Now I use the machine to help rehab the pain away.

What do you like about this routine?

I love that it’s a different kind of work out to get me out of a boring routine. I have never been to a conventional “Gym” in my whole life. Dr. Brad makes it comfortable and fun so I can enjoy my routine.

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Workout

6

Exersices to Step Up Your Fitness To Olympic Standards

Difficulty: 5/10

1

Tyler at CrossFit 701 showed us some of the olympic lifts and other components typical to a CrossFit workout. Before trying any of these lifts consult a doctor and seek out proper training from a certified instructor. If done wrong or without proper technequie these lifts can be harmful. Also, make sure your gym allows these kinds of lifts. For more photos and other lifts by Tyler log onto fmstride.com.

a

3

a b

Barbell Front Squat

c B Difficulty: 10/10

Power Snatch

d

Hanging power clean a

5

d B Difficulty: 8/10

c

2 KettleBell & Band Bench Press

Difficulty: 9/10

b

4

a

Push Jerk

a

c B d

Difficulty: 6/10

6 B a

c

Lateral Box Jumps

Difficulty: 4/10

d

Women’s Fitness

Pole Your Body Into Shape

•••For all you women out there who are looking for a fun and exciting workout, we’ve got you covered. FM Stride went out of the box this month to bring you information on the area’s only pole fitness program, Total Woman. Pam Thorson, founder and trainer at Total Woman, encourages women to check out this unique training program. See what this pole performer has to say about the art of pole fitness.

What is Total Woman Fargo and how does it differ from any other workout program?

Total Woman LLC is all about the “Total Woman”. We focus on getting back to basics, a workout that is based on resistance using our own body weight. We also bring in the feminine element by allowing women to express themselves through fitness by incorporating dance into our workouts. Simply put, we get fit by focusing on fun!

How did you get the idea to start Total Woman?

The idea to start Total Woman came to me after about three years into poling. I was AMAZED with my results and wanted to share this great form of fitness with other women.

Who is Total Woman for?

Who can participate?

Total Woman is for anyone over the age of 18. Pole fitness is becoming very popular.

Can you explain why this program offers many health benefits and is a great alternative for woman?

Pole fitness exercises every part of your body, and unlike other more rigorous forms of exercise/dance, using a pole is low impact and people who are not in top physical condition can do this. Pole fitness increases agility, flexibility, stamina, boosts self-esteem and self-confidence and everyone poles on an equal level.

Can you explain the different kinds of poles and what they are used for?

There are three types of poles, one is the Indian pole called “Mallakhamb”. This pole is made of wood, has a wooden ball carved on the top, and is wider in diameter. A Chinese Pole utilizes a pole that is a smaller in diameter and is rubber coated. These types of poling are mostly male. They are used for sport and gravity defying tricks.

The pole most of us are familiar with is metal and the standard is approx. 50mm in diameter. All of these poles are used for the same thing. However, pole in the United States has evolved from the circus tent shows of the 1920’s to Pole Fitness. The pole is used to strength-

en, tone, improve balance and coordination, and works because it’s so addicting!

What is your mission for Total Fitness as it pertains to the area?

Total Woman is committed to helping clients tone muscle, gain strength and lose weight by creating a safe, fun atmosphere in which to get fit. Additionally, we hope our clients will experience personal growth through encouraging selfconfidence, relieving stress and improving their overall well-being.

What do you believe is the potential for the Total Woman program/pole dancing?

The potential for Total Woman and vertical pole fitness in general is endless. Pole has been growing and will continue to grow because it’s different, exciting, anyone can do it and it’s addictive!

Can you talk about your passion for this form of fitness?

YES! Endlessly!! Just give me a call at 701.200.1024 and I’d love to talk pole fitness.

You are the first fitness pole fitness instructor in the state of North Dakota.

Explain what it is like to be the first and pave the way.

It is exciting, frustrating, difficult, but so worth it. It is exciting that we have another choice and at the same time it’s frustrating because it is difficult to educate the public. There are misconceptions about pole fitness and one thing we have to educate the public on is we do not teach exotic forms of dancing or pole.

It is worth it because I believe in it and know it will work.

rgo Total Woman Fa Pamela Thorson ess: fitn rience in health &

Expe ld for about 36 Worked Medical fie rt time group pa a s wa years and at Curves. fitness instructor If there is one thing you would like the community to know about Total Woman what would it be?

That we are committed to the “TOTAL” Woman. We want women to embrace their curves, accept themselves, remember they are women and be comfortable in their own skin while enjoying the benefits of getting fit. A happy healthy woman is an asset to the community!!

Try out Total Woman total-woman.net

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Beauty Experts

Are You Blue About Your Hair?

If you need a new style, new color or just all-around new look, then you need to visit local area experts April Vining and Allison Schumacher at Salon Blue. These two woman are all about keeping it fun and fashionable.

Owners Salon Blue

Allison Schumacher & April Vining

4554 38th Ave. S in Osgood • salonbluefargo.com

April Vining

-Behind the chair for 7 years -3 years educating with LOGICS -Board Certified Haircolorist in the Spring of 2008

-Behind the chair for 18 years -North Dakota’s first Stylist to earn certification from The American Board of Certified Haircolorists.

-10 years educating around the MidWest with Matrix.

•How long have you been in the area?

Surf Spray

Sexy, salty, sun-dried, windswept styles whenever, wherever. This one is a ROCK STAR product!! $23

Salon Blue opened November of ‘09.

•How did you get started?

We were interested in making a change and noticed that Fargo was ready for a modern, fun, little salon. We searched out our little corner location and never looked back!

•How did you come up with the name Salon Blue?

Brilliantine

Salon Blue got its name through a process of filtering words and discovering their meanings. Blue is seen as trustworthy, dependable and committed. Blue is associated with freedom, strength and new beginnings. Blue skies are emblematic of optimism and better opportunities.

Blue is the color of loyalty and faith. Blue is power. Blue is also the color of protection. So, Salon Blue stuck with us and began to grow roots.

Gives hair polish and a sort of languid, slept-in, sexy look with separation and extra sheen.

$21

Crème de CoCo

Allison Schumacher

$45

Shampoo and Conditioner An extra-mild, moisture-rich, luxurious duo with a blend of Coconut and Murumuru Butters to help restore sheen & softness, improve flexibility and minimize frizz.

•Let’s get into the spring spirit. What colors do you think will be big this year and why?

As any other spring, BLONDE is usually the color of the season! Especially up here where we suffer from the long cold winters. It feels so good to finally look like you have spent some time in the sun even if it has come in the form of some well-placed foils! Just be sure to find a colorist who knows your best tone.

•Why is Salon Blue unique to the area and what makes the salon different?

Salon Blue is Fargo Moorhead’s only exclusive Bumble and Bumble Salon. We are directly educated by the House of Bumble in New York.

In fact, we are set to depart in the beginning of April to begin the immersion process. You will then be able to walk in to Salon Blue, and know you have come somewhere that is not like everywhere else.

You will be able to feel the difference when you walk in the door.

•How does the tag line “Modern. Fun. Fabulous.

You.” describe Salon Blue?

If you have been to Salon Blue, you know the moment you walk in, you have entered into Modern. From the concrete floors to the dark wood and clean lines, our white and blue environment is fresh and also has a modern feel. Fun, that describes us all! We love to have a good time at Salon Blue, and we want you to have fun while you are here as well. Fabulous is EXACTLY how you will feel during your visit and of course, when you walk out our door. Which leads us to YOU. Salon Blue is where YOU should be! It’s where we hope YOU will come and let us be of service.

•Can you give some beauty tips for people in the area as spring/summer rolls around?

Go au Natural!!! Let your hair do its thing. Whether that means loose waves, ringlets or fun and flattened! They are all a great option when it comes to summer. Discover some new products that will allow you to look your best with your hair in its natural form. Go for shiny, healthy, gorgeous natural hair!

•How can you protect your hair from sun damage and keep it looking healthy and rejuvenated?

Become a moisture maniac!! There is nothing better for you hair in the summer than moisture. So many of us like to spend time out on the boat or laying in the sun soaking up the rays and moisture will make sure your hair stays in its best shape!!

For more log onto fmstride.com

Training

Triathlon Training

Adam Krueger

Name: Adam Krueger Position/Title: Exercise Specialist at Sanford Health Credentials/certifications: BS Exercise Science from NDSU; National Exercise Sports Training Association (NESTA); USA Triathlon Coach Level 1

Training for triathlons, biathlons, and any other long-endurance sport is an overwhelming feat to take on by yourself. It’s hard to stay focused and dedicated to your long, grueling workouts without someone there for support. It’s just as hard to find quality, expert advice when training for such an event, but thankfully there is help in the area. FM Stride wanted to find out where one would even start if they wanted to train for a major event, such as a triathlon. We found ourselves in the Orthopedics Sports Medicine division of Sanford Health talking to certified triathlon trainer, Adam Krueger.

Exercise Specialist at Sanford Health BS Exercise Science from NDSU; National Exercise Sports Training Association (NESTA); USA Triathlon Coach Level 1

- What is your experience in health & fitness? -

My experience started out about 8 years ago while I was working full time with my Air Guard unit in Virginia. Originally, I started personal training as a part time job. It was a blast to I decided to get my NESTA certification and worked at a local gym near base. When I moved back to Fargo I enrolled at NDSU and was a Management Information Systems major for two years until I decided to stick to my passion, and changed my major to Exercise Science.

I was fortunate during college to work at the NDSU campus center to gain experience in the field. I also landed an internship as a high-performance athletic trainer now in Florida which gave me an itch to train athletes. Now, I train some of the area’s top high-school athletes, as we prepare them for the next level. During my time as a trainer here in the area I continued my education and obtained the USA Triathlon Coach Certification. My

focus now is to train endurance athletes, such as marathon runners and triathletes.

- Which sports do you still compete in? -

I compete in Triathlons (Sprint, Olympic & Ironman Distances) and mainly race half iron distances and 1 full iron distance each year.

I’m also an avid 5k and 10K runner and have competed around the Midwest from here to Nebraska.

- Why did you chose to train at Sanford, what sets them apart? -

I believe what sets us apart from a lot of other training facilities in the F-M area is the capability to combine the strength training with the agility, plyometrics and speed training. We work on building from the ground up. This helps get rid of bad habits and improper mechanics then instilling proper mechanics.

- Who can train at Sanford? -

We train a wide variety of athletes; from kids as young and 9 to high school and collegiate athletes. If you want to improve your health, get in better shape and feel good about yourself then you qualify as an athlete. We have our regular members who come in 5 days a week and workout very hard, just to stay in shape. Some enjoy the one-on-one personal training; others love the atmosphere of working with other people in a small group.

- Who is your program tailored for? -

Our main focus for athletes is at the high school level, but we have a good size population of adult athletes who are in club sports and looking for that fitness above the regular standard.

We conduct a large amount of oneon-one training because it keeps our athletes focused and accountable.

Besides our athletes, we also have over 1200 general members who work out in our facility.

- You are the only certified triathlon trainer in the area, what does that mean? -

My Triathlon Certification gives us credentials to train endurance athletes from the education I learned and continue to learn from the Olympic Training Center endurance coaches and USA Triathlon organization. This ensures that endurance

athlete accomplishes their goals safely and effectively. Triathlon is a very comprehensive sport. It is not something you really want to take on by yourself. We can tailor a specific training program to any athlete to fit their training needs.

- You are currently training Heather Morrison, an athlete at MSUM, who is training for a sprint triathlon in May. Can you give a brief overview of her training regimen? -

Heather is a coach or trainer’s ideal athlete. She works hard, shows up early and is always looking to improve. She actually takes the advice I give her and applies it to her training.

Her Weekly schedule consists of generally 3-4 bike workouts, 4 run workouts, 2-3 swim workouts and 2-3 strength training workouts. Most workouts are not longer than an hour. When you look at her training above you may think how does she fit all that into 10hrs a week? Well, with triathlon, you do an abundance of combined workouts or “brick” workouts. An example would be: bike for 45 minutes then hop off and run for 20 min, or swim for 15 min, bike for 30 minutes and run for 20 minutes. So she is looking at usually 8-12hrs of extra time she has to fit into her schedule, depending on the week she is on.

- If someone wants to get into triathlon training, where is a good place to start? -

First off come into Sanford and talk with myself. Even if you can’t afford a coach/trainer I can give you plenty of advice and some great starting points, get you on my email list and there is no cost involved for any of that. Also depending on how involved you need us to be in your training really determines the cost, an athlete can start out for as little as $15. There is also a FM triathlon club in town, you can find them on Facebook.

The triathlon club is not structured to the point of meeting daily for workouts but as we grow in size

I see that happening. We do some swim workouts together and also various bike rides and runs. I feel starting with a free consultation is going to be your best option and I can get you pointed in the right direction.

- What are some specific areas to concentrate on when training for a triathlon? -

First and foremost you need to have strength training or resistance workout.

Then as you advance your skills we will concentrate on unilateral exercises or the single leg/arm training.

We also focus on stability and balance to increase athletic performance and strengthen the core.

Finally, we concentrate on mechanics and the fundamentals to insure injury free athletes and faster recovery time.

- Why are the facilities capable of training a diverse group of athletes? -

I really think it is our wide variety of trainers that make us able to train all levels of athletes. It’s not special equipment or a magical workout that continually produces state champions in all sports. We have coaches that are passionate about their jobs; they thrive on seeing the athletes succeed. The energy or atmosphere is always positive at the facility; athletes thrive off of positive energy.

Heather Morrison with Trainer Adam Krueger at Sanford Health

- Any other comments/experience you would like to offer: -

I think people need to challenge themselves more, experience activities outside of their daily lives and don’t be afraid to fail. You have not challenged yourself enough unless you have failed. Be smart about how you approach life, we are given a very advanced body that stumps science every day. Make that body last, push it to its full potential and live to live without regret. I have been a huge fan of Steve Prefontaine mainly because of his attitude in training and racing. He never wanted to just go out and run a race. He was determined to win every time and sacrifice his body to do so.

HAVE YOU EVER COMPETED IN ANY EVENTS BEFORE? IF SO CAN YOU EXPLAIN YOUR EXPERIENCE? This will be my first race and I am very excited. I have nightmares of things going wrong on the day of the event, so hopefully those will get better as I become more prepared.

I am really excited to experience it and the first race is pretty small so it should be memorable.

HOW IS TRAINING GOING FOR THE TRIATHLON? OUTSTANDING! I love training with Adam. He really pushes you and makes you want to work hard. I never really had the mindset to motivate myself to workout alone but with the training schedule Adam made for me it’s really fun and enjoyable to do on my own. I look forward to each day’s workout.

HOW DID YOU DECIDE TO TRAIN FOR A TRIATHLON? Last summer I was going to compete in one to challenge myself and I ended up going on vacation for 2 weeks which ruined my training schedule and I ended up not competing in it because I wasn’t ready so this summer I decided I am going to do 5 (one each month from MaySeptember) and really push myself and get in shape.

WHY DID YOU DECIDE TO TRAIN WITH ADAM AT SANFORD HEALTH? I needed a new gym and a trainer specifically for triathlon training and I just called Sanford looking for a trainer and he is the one who called me back to set up sessions and the rest is history.

WHEN IS THE RACE AND WHERE IS IT LOCATED? The first race is May 1st, Aberdeen, SD. There are 4 others I am competing in this summer and they are in Walker, MN, Detroit Lakes, MN (Olympic course), Bloomington, MN (Duathlon, which is run 3 miles, bike 22, run 3) Sioux Falls, SD.

IF SOMEONE WERE LOOKING TO START TRAINING FOR A TRIATHLON WOULD YOU RECOMMEND THAT THEY TRAIN AT SANFORD HEALTH? Yes, absolutely! Adam knows has tremendous experience with triathlons and is the only certified triathlon coach in the Fargo/Moorhead area. He is very knowledgeable about the sport and knows how to set up a schedule where you can succeed at the event. For other events the other trainers are so helpful and really help you achieve your goals.

For more info log onto fmstride.com

Heather Morrison

Age: 22 Hometown: Hawley, MN Career/School: Health Service Administration, Minnesota State University Background in sports: Former: Volleyball and Figure Skater.

Current: Karate and triathlete.

HOW HAS YOUR EXPERIENCE WITH TRAINING AT SANFORD BEEN FOR YOU? CAN YOU DESCRIBE THAT EXPERIENCE FOR US? WONDERFUL! At my last gym I didn’t feel motivated or pushed and here at Sanford I get pushed to my full potential and its awesome. Adam is really encouraging and he helps me get going when I don’t think I can. I love the atmosphere. All the staff is very welcoming and easy to talk to.

Skin Care

Experience Beautiful Skin!

Treat your skin this spring!

Amée Uhler A Licensed Esthetician and makeup artist, certified in microdermabrasion; She has studied various skin care lines and products for over 3 years and has found remarkable results with the Sensé skin care line.

Visit Amée’s website at www.ameeuhler.usana.com, or contact her via email at amee.uhler@gmail.com, or by phone at 218-329-5982

Amée Uhler, a licensed esthetician in the FM area is here to explain a dynamic product line that ensures complete skin health and overall beauty. FM Stride sat down with Amée to talk about USANA Health Siences’ Sensé skin care line.

What Is Sensé and what makes it unique?

Sensé Beautiful Science is a complete face and body care system. Most people don’t realize that a large number of products they use every day, even those claiming to be natural or organic, can release toxic chemicals into their bodies. There are a lot of harmful ingredients in skin care products today. Experts have found that what we put on our skin is directly absorbed into our system. Many of the ingredients are eliminated, however, some are not. We have found that parabens specifically can persist and accumulate in our bodies. Parabens have been linked to skin irritation, skin sensitivity and other serious health concerns.

What makes Sensé unique is that it is the only skin care line with selfpreserving technology. It does away with added chemical preservatives so your skin receives only gentle and healthy ingredients. It’s a remarkable difference you’ll see and feel in as little as 2 weeks. When people experience Sensé they are amazed at the visible results.

What are the different products?

The Sensé skin care line contains “The Basics” which include a daily 3 step program for healthy skin. Beautiful skin is as easy as 1, 2, 3. Simply cleanse, tone and replenish twice a day. We also have enhancers which target solutions for your skin concerns. Sensé is an anti-aging skin care system, therefore people see noticeable improvements, such as a decrease in appearance of fine lines and wrinkles; increase in skin smoothness and skin elasticity; increase in moisture content and decrease in signs of dryness. When used together for 8 weeks, Sensé products have been clinically proven to make skin look younger, healthier and more beautiful. Try the products for yourself. And don’t forget...men have skin too. They love using Sensé!

How can I try the products?

Call or email now to book a Spa Seminar where you will be pampered and educated on the Science of Sensé. Invite a friend or significant other. For a limited time we are offering $75 in free gifts for those who book a spa.

(Must have 4 or more buying guests in order to qualify for special)