Stride October 2015

COMPLIMENTARY

窶起O BOGEYS FOR HOGE Q&A With A Local PGA Tour Pro

窶帰 LIFELONG BATTLE A Fargo Blogger & Yogi Talks Bulimia and Minimalist Living

VOGUE A Fall Fitness Fashion Guide

OCTOBER 2015

editor

meet the editor

a fresh start

hen I was hired in August as the new editor of Stride, one thought in particular kept creeping into my head and stressing me out: “This is a fitness magazine. Who am I to tell anyone about fitness?”

I wouldn’t call myself the most active person in the world, after all, and I could definitely stand to eat a few more vegetables and drink a little less sugar. But as I began to work on my first issue, I came to a realization that I’m sure a lot of Stride readers have come to already. Stride isn’t just for people who have already

reached their fitness goals.

It’s also for those of us still working toward our goals or looking for inspiration to start.

That’s why it seems almost serendipitous that this job and I found each other when we did. I’m looking to make some positive health and fitness changes in my own life, and I’d like to do that together with you, the reader.

While Stride will continue to focus on the more traditional components of healthy living, such as exercise

​Feel free to reach out with any story ideas you may have.

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Stride • October 2015

and diet, I hope to also incorporate more articles about those less-thought-of aspects of a healthy lifestyle such as sleep, mental health and work-life balance, into the magazine. You may even notice some of those themes starting to emerge in this issue.

And as I alluded to before, whether you’re a gym rat looking to change up a stale exercise routine or someone looking to make a major overhaul in their life, I hope that Stride will continue to reflect that full spectrum of readers. There are so many

people in Fargo-Moorhead passionate about physical and mental health (just look at the size of this month’s gym directory) that you don’t have to look far to find someone ready and willing to help you make the change you’re looking for.

Just remember that it doesn’t have to be complicated. It’s often the smallest lifestyle changes that can make the biggest difference, as they tend to be the most sustainable.

Nate Mickelberg

nate@spotlightmediafargo.com

@natemickelberg

october contents 18 Gym Vogue

​ e get you ready to hit the W gym in style this fall with the hottest looks from Scheels.

COVER STORY

12 Eat Like a Caveman

A guide to eating paleo and primal in Fargo-Moorhead.

14 From Fargo to the Tour

Local product Tom Hoge tells us what it was like to golf with Tiger Woods.

32 Lifting Weights, Lifting Spirits

An area powerlifter gives back to sick kids and their families.

18

48 Balance in All Things

What happens when you trade in your cubicle for a yoga mat? We profile one Fargo woman who did just that.

Also in this issue 11 Recipe of the Month 36 Gym Directory 42 Scenic Fall Trails 46 Stress & the Outdoors 52 Workout of the Month: By the Sword 54 What's in a Shoe?

56 Look Good, Feel Good 58 Ask the Trainer: Exercise & Pregnancy 61 The Fit Life with Ashley Sornsin

12

Get Involved info@spotlightmediafargo.com 701-478-7768

facebook.com/fmstride @stridefargo fargomonthly.com

32

meet the TEAM

MIKE

BRENT

Stride is published 12 times a year and is free. Copies are available at more than 1,000 Fargo-Moorhead locations and digitally at fargomonthly.com.

OCTOBER 2015 Publisher Mike Dragosavich

drago@spotlightmediafargo.com

MICHAEL

AMY

General Manager Brent Tehven

brent@spotlightmediafargo.com

CREATIVE

Editorial Director Andrew Jason

andrew@spotlightmediafargo.com

Editor Nate Mickelberg

nate@spotlightmediafargo.com

ANDREW

LAURA

Graphic Designers Sarah Geiger, Soda Tran, Ryan Koehler Head Photographer J. Alan Paul Photography jesse@jalanpaul.com

Photographers Andrew Jason, Paul Flessland Contributors Aubrey Schield, Ashley Sornsin, Sally

Loeffler, Tyler Andrew, Lindsay Vettleson

JOE

BOUGIE

Copy Editors Nate Mickelberg, Erica Rapp Web Editors Lydia Gilbertson, Danielle Wente Social Media Erica Rapp

Advertising

Senior Account Manager Tracy Nicholson

tracy@spotlightmediafargo.com

NATE

PAUL

JESSE

Marketing/Sales Paul Hoefer

paul@spotlightmediafargo.com

Paul Bougie

paulbougie@spotlightmediafargo.com

Tank McNamara

tank@spotlightmediafargo.com

Amy Dagen

amy@spotlightmediafargo.com

Administration Heather Hemingway, Laura Ingalls SODA

LYDIA

ERICA

Circulation

Circulation Manager Nate Olsby Delivery Chris Larson, Payton Berger, Hal Ecker, Mitch Rapp, Nate Olsby

RYAN

HEATHER

SARAH

™

Spotlightmedia

TRACY

6

Stride • October 2015

TANK

PAUL

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

Stride Magazine is published by Spotlight Media LLC. Copyright 2015 Stride Magazine & fmspotlight.com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmspotlight.com. Stride Magazine & fmspotlight.com will not be held responsible for any errors or omissions found in the magazine or on fmspotlight.com. Spotlight Media LLC., accepts no liability for the accuracy of statements made by the advertisers.

SEVER WOGS & LIEBL Jennifer Albaugh Attorney

Jennifer Keith Paralegal

Nathan Severson Attorney

Luke Heck Attorney

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Stephanie Anderson Legal Assistant

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Kirby Graff Attorney Greg Liebl Attorney

Adam Wogsland Attorney

Kara Hendrickson Office Manager

WELCOME DR. REXINE!

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A Conversation with DR. MIKE What are some of the key values does Dr. Tufte and Eyes on Broadway practice, that you relate to the best.

- Dr. Tufte and I, along with all of the staff at Eyes on Broadway, place high value on providing excellent eyecare using cutting-edge technology. My goal would be to provide Eyes on Broadway patients with an outstanding experience each time they visit: the best vision exams, the best lenses and eye wear and the best overall experience. That is what patients can expect when they visit us at Eyes on Broatdway.

What is your opinion of Downtown Fargo, and being apart of that culture?

- Downtown Fargo is an exciting and amazing adventure. It’s such a great blend of old/classic with modern/edgy. I’m very excited to be a part of it!

When someone meets you for the first time for an eye exam, what impression do you want to make on them?

- My goal is to have first-time patients appreciate that I provide personalized service to meet their individual needs. I want to get to know my patients’ preferences and lifestyle so that I can help them select top-quality eyecare and eyewear to will help them achieve their best possible vision.

Talk about the technology quick and why it’s important?

-Technology and optometry is changing at a rapid pace. Eyes on Broadway stays on the leading edge of technology. It helps us provide a higher quality eye exam in a more comfortable environment and the best in lenses and eyewear.

nutrition

cavem

eat like A

Photos and words by Nate Mickelberg Blue Goose Café submitted

THAI PULLED CHICKEN SALAD Pulled chicken tossed with sweet Thai basil chili sauce.

Garnished with daikon radish sprouts, Sriracha aioli, carrots and cucumbers.*

*Listed on the menu as a sandwich. Ask to sub out ciabatta roll for spring mix.

Peoples Organic 2653 45th St. S, Fargo peoplesorganic.com

SALMON NICOISE BRAISED BONELESS SHORT RIBS Boneless short ribs slowroasted for seven hours in a house-made veal stock, accompanied by baconbraised Brussels sprouts.*

*Can be ordered with or without shallot demiglace.

The Boiler Room 210 Broadway N, Fargo boilerroomfargo.com

12

Stride • October 2015

Spring mix tossed with an olive oil lemon vinaigrette, boiled new potatoes, green beans, roasted beets, cherry tomatoes, English cucumbers and radishes. Slices of gravlax or seared salmon scallops. Halved boiled egg, capers and black olives.

The Blue Goose Cafe 704 1st Ave. N, Fargo (Plains Art Museum) facebook.com/BlueGooseCafe

mAn

nutrition The goal of a paleo or primal diet (or lifestyle as some prefer to call it) is simple: to eat the way our early human ancestors may have eaten. That means more meat, vegetables, and nuts and less dairy, pasta and grains.

But with much of the contemporary American diet containing a healthy portion of simple carbs, processed meats, and artificial ingredients, going out to eat can be a pain for paleo and primal eaters. That’s why we’ve put together a guide to some paleo and primal eating options in the Fargo-Moorhead area.* *While these dishes fall mostly in line with accepted standards of contemporary paleo and primal diets, there are some ingredients in each that may not. Any of the dishes in this guide can be ordered with or without those ingredients.

STRAWBERRY SPINACH SALAD Triple-washed baby spinach, double-smoked bacon, avocado, slivered almonds, purple onion, fresh strawberries, crumbled bleu cheese and Scratch poppyseed dressing.

Scratch Sandwich and Deli Co. 68 Broadway N, Fargo scratchdelico.com

ENSALADA WITH GRILLED CHICKEN Romaine and spring mix, roasted corn, radishes, jalapeños, tomatoes and grilled chicken, all tossed in salsa verde and avocado mousse.

Pounds 612 1st Ave. N, Fargo poundsfargo.com

13

sports

from

FARGO to the

TOUR 8 questions with Tom Hoge

By Nake Mickelberg Photos by J. Alan Paul Photography

14

Stride • October 2015

sports

W

hen PGA Tour professional and Fargo native Tom Hoge stepped to the first tee box on August 22 at the Wyndham Championship in Greensboro, N.C., for the most part the scene was a familiar one: a blue sky, a freshly-trimmed fairway and a starter on the first hole announcing the names of the day’s competitors. Something was different, though. There were more fans today. Thousands of them. His playing partner for the day would be Tiger Woods, one of the most accomplished golfers and recognizable athletes of all time. Sharing the tournament lead with Woods, at stake for Hoge was his first PGA Tour victory, a chance to solidify his status on Tour and a chance at almost $1 million with a win. No pressure, right?* We recently spoke to Hoge about what it was like to play alongside a golf icon, how he stays fit on the road and his favorite Fargo pastime (spoiler alert: it’s golf). *Hoge would go on to finish the tournament at -8, good for T38

Q What was the first thing Tiger Woods said to you at the Wyndham Championship?

A “We just introduced ourselves up on the first tee. Not a lot was said, really. We wished each other the best for the day. Didn’t really say a whole lot until probably the fifth or sixth hole.

Tenth hole we talked the whole way walking to our balls. Same thing on a couple other holes on the back nine.

The back nine was a lot more fun, a lot more relaxed out there with him.”

he started to talk a little bit there on the fifth or sixth hole, and things got a little better. I think the hardest part was just that I was trying to focus on what I was doing so much and not get distracted by everything going on around me, just with so many more people out there. When you’re playing with your buddies, it’s easy to joke around in between shots and then bring it back in on the task at hand. But with so much going on, I was just trying to focus so much from the start.”

Q How was the experience of golfing in that kind of environment different from every other round you’ve played?

A “It’s tough because seeing Tiger and how much he’s grinding out there and everything, you don’t really want to get in his way, especially being the new guy out there. So I was just trying to stick to myself off the start and then

Q Did anyone give you any advice on dealing with all of that?

A “Yeah, a little bit. J.J. Henry’s been on tour for 15 years. He’s a TCU guy, too, so I know him from home. And he gave me a few tips going into the round of what to expect with Tiger.

And then Ian Baker Finch was the head

guy calling the TV that day. I talked to him on the range before, and he gave me a few tips for what to expect and just to kind of feel like the crowd’s there for me, too, and not just Tiger.

Not that I’m a sideshow or something.”

Q Have you noticed your profile increasing locally and even nationally?

A “Yeah, definitely. It was kind of cool to see the ratings that day were higher than for any other tournament, right up there with the majors. It was great for me, for my career, getting out there in front of a lot of people. I wouldn’t have had that opportunity without Tiger.”

Q Do you feel like growing up and playing here helped prepare you for dealing with different weather conditions?

A “I feel really comfortable in the

Tom Hoge By The Numbers

302

Hoge’s Official World Golf Ranking

11 3

The number of months Hoge has been a fulltime member of the PGA Tour. (He received his card in September 2014)

The number of years Hoge spent on the Web. com tour, the developmental circuit of the PGA Tour.

4

The number of years Hoge was a letter winner at Texas Christian University.

15

sports

To read about how Tom Hoge eats on tour and to read the full interview, go to

fargomonthly.com.

wind compared to some guys who grew up where the weather’s perfect all the time. It’s a little flatter here so to learn different chip shots around the green where you have some elevation, you’re still learning that. And then just different grass types, too. We grew up here playing on bent grass and bluegrass and to go play Bermuda and other types (is an adjustment). You’re still always learning in golf and trying to figure it all out.”

Q Do you have a specific fitness routine when you’re out on Tour?

A “Offseason I get into it a lot more, just about every day. But it’s tough when we’re on the road just because

you’re out there in 100 degrees all day long, and you get a little bit worn out when you get in the stretch of the summer. It’s more about just conserving energy and doing a little bit to maintain what you’ve done in the offseason. Part of the problem is you have so much downtime and sitting around hotel rooms is so hard on your back. You have to stay fit.”

Q Growing up in Fargo, how did you practice in the winter?

A “I was fortunate because my parents took me south to Arizona and places like that a few times throughout the winter. But also just getting in the (Sports) Bubble, and I think there’s a

certain part of that where you’re just focusing on the fundamentals of your swing. That’s good for your game.

But even now, I feel like I have to take a couple months off or as much as I can in the winter just so you don’t get burned out and all that because you’re going so hard.”

What’s your favorite Fargo pastime?

“I would say just being out here at Fargo Country Club because this is where I spent so much time growing up and have so many good memories with all my buddies. That’s why this last weekend was so fun playing the North Dakota Open here and seeing so many people who I grew up with.”

Q A

Tom Hoge By The Numbers

$690,319 The amount Hoge has made in 2015 playing 26 events on the PGA Tour.

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Stride • October 2015

62

The score Hoge shot on day one of the Wyndham Championship to help grab a share of the lead with Tiger Woods heading into the weekend.

2&4

The number of top-10 and top-25 finishes, respectively, Hoge has this season on Tour.

SPORTY &

18

Stride • October 2015

​​F

By Nate Mickelberg Photos by J. Alan Paul Photography

or many of us, going to the gym means grabbing our oldest pair of shorts and a ripped t-shirt on the way out the door. Maybe it shouldn’t, though. After all: look better, feel better, perform better. Let us help you spruce up your athletic attire this fall with the hottest new trends in fitness fashion from SCHEELS.

19

fitness FASHION

1 Women's Under Armour Studio Performance headband

1

A great-looking, functional accessory to keep the hair out of your eyes and tie together your gymwear.

2 Women's Under Armour Take-AChance tank top

2

A looser-fitting tank top with a higher neckline that can be tied in the back for a tighter fit.

3 Women's Under Armour Downtown Knit Jogger

A looser-fitting, banded-bottom pant that's great for yoga or running.

4 Women’s Sherpani spree Yoga mat holder

Features an exterior pleated pocket for quick access to your phone, keys and accessories.

3

4

5 Ugg Bailey Button boot

A versatile boot that looks great going to and from the gym and can be worn buttoned up or down.

5

21

fitness FASHION

1 Under Armour Tech Tee

A looser-fitting tee that helps to wick moisture during even the most intense workouts.

1

2 Under Armour Raid shorts

A short that sits above the knee and is great for squats and other leg workouts.

3 Under Armour Undeniable sock

A compression sock that improves circulation and blood flow so you can get the most out of your workout.

2

4 Asics GELKayano 22

Built with a reengineered Heel Clutching System for a more secure and adaptive fit.

3

4 22

Stride • October 2015

fitness FASHION

1

2 3 1 Women's Nike DriFIT running cap A lightweight, breathable cap that wicks sweat on those long runs.

2 Women's Nike Rally Full-Zip hoodie

Enzyme-washed so you get that favoritesweatshirt feel from the first wear.

4

3 Women's Nike Elastika tanktop

Made with a racerback with elastic top for maximum range of motion.

4 Nike Legend tote bag A stylish way to transport all your gym essentials and accessories.

5

5 WOMEN’s nike Epic Run pants A reflective running capri that helps you be seen if you prefer to get your workout in when the sun goes down.

6 WOMEN’s nike Free 5.O Running Shoes

Features a low-profile midsole and a rounded heel to encourage a more natural footstrike.

6 24

Stride • October 2015

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fitness FASHION

1

1 Nike Cool Compression top

Compression fit helps keep blood flowing and prevents cramping.

2 2XU Pace shorts A 2-in-1 that comes with the compression short built in and vented sides that help keep the air flowing during your run.

3 Brooks Ghost 8 running shoes

2

Built with a virtually seamless upper, giving you a comfortable, socklike fit.

3

27

fitness FASHION

1 1 Women's Under Armour Loose Fit Tech longsleeve

2

A looser-fitting alternative to a compression top.

2 Women's Under Armour Studio Essential jacket A great-looking fitted jacket with a ruched neck for an adjustable fit.

4

3 Women’s Under Armour Heat Gear capris Keeps you feeling cool, dry and light.

4 Women’s Under Armour Big Tote Bag Wordmark

3

A fully-lined tote with easy-access zippered top entry.

29

fitness FASHION

1 Under Armour Tank Tech

Built with a seam specifically for increased shoulder movement.

2 Under Armour Mo' Money shorts

A stylish, all-purpose athletic short made from a tough but breathable textured knit fabric.

1

3 Under Armour Charged One TR training shoes

Has a Charged Foam midsole that provides both cushioning and responsiveness.

2

3 30

Stride • September 2015

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human interest

32

Stride • October 2015

human interest

By Nate Mickelberg Photos by Paul Flessland

Lifting Weights, Lifting Spirits “Freak show.” An insult to most.

A term of endearment to one.

I

t was a nickname given to Marshall “Freak Show” Johnson nearly a decade ago by a rowdy patron whom he escorted out of Playmaker’s Bar & Grill, where he was working at the time as a bouncer.

“They were trying to insult me,” Johnson said, “But the other bouncers kind of just ran with it. And ever since then, with my tattoos and my piercings and my colored mohawk, the name ‘Freak Show’ just kind of stuck with me.”

Undoubtedly, Johnson’s body accessories and hair played a role in the moniker, but if you met him in person, you’d know it goes beyond that.

Johnson is big. And not in a born-big

kind of way. In more of a works-harderthan-everyone-else way. He operates a forklift for a living, but what he IS, is a powerlifter.

Powerlifting is a strength sport that consists of executing three lifts – squat, bench press and deadlift – and the goal is pretty straightforward: lift as much weight as you can. Previously a bodybuilder, Johnson’s been powerlifting for about five years now and says the appeal of it is manifold.

“I still really enjoy the style of training and the diet that goes along with (bodybuilding),” said Johnson, “But I was in an offseason for bodybuilding, and a buddy of mine, who’s a powerlifter, I trained with him one time. And I was just

33

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hooked. Eating whatever you wanted and lifting heavy weights just had more appeal to me.”

in it and you’re someone who’s passionate about it, it’s absolutely worth it,” said Johnson.

Powerlifting requires a level of personal commitment and dedication that most other sports and hobbies don’t, and one might wonder what would compel someone to work what amounts to a second job with little to no financial payoff.

Johnson’s passion goes well beyond his personal achievements, though.

“There’s a very small percentage of powerlifters who actually make money off of it,” said Johnson, who’s traveled around the country to compete in different powerlifting events. “And then there’s an even smaller percentage who actually make their living off of it.

Probably less than what you could count on your hand.

“More or less, it’s something that I love to do. I have goals, and I haven’t reached those goals yet. And even if I weren’t competing, I’d still be training. It’s kind of like pro arm wrestling or something like that. It takes full-time commitment but without any sort of kickback.

So you do spend a lot of your own money. You do spend a lot of time traveling.

It’s definitely something you have to juggle. But if you’re

For years, he’s helped raise money for HopeKids, a Minnesota nonprofit that provides events, activities and support to children with Iife-threatening medical conditions. HopeKids is the recipient of 100 percent of the proceeds from a series of international powerlifting competitions that Johnson competes in known as Relentless.

Relentless, which began in 2010, requires lifters who want to participate in the meet to raise a minimum of $300, funds that this year went toward the $220,000 the competition helped raise and the more than $500,000 raised since the inception.

Additionally, about 20 percent of Relentless competitors – Johnson included – participate in a program known as Team Hope. Team Hope pairs the powerlifters with a sick child in order to create an additional support system for the families who have to

human interest

Marshall Johnson was one of the founding members of Edgar’s House of Pain, a gym in Moorhead devoted to men and women of all ages and skill levels who are interested in the sport of powerlifting.

Johnson’s Personal Bests

Powerlifter Marshall Johnson's 4-month-old daughter, Freya, sometimes joins him at the gym. No need to worry, though. She has her own set of earplugs.

in competition

deal with life-threatening illnesses on a daily basis.

“You understand that by being paired with that family, you’re taking the responsibility to start a relationship with that family,” Johnson said. “Keep in contact, whether it be through letters or emails or if the kid or the family has events, you go to those events.

Deadlift 815 lbs Bench press 750 lbs Squat 1,102 lbs

“And a lot of us will go to the hospital if the kid is having a surgery or if they’re out of surgery. You really try to continue a relationship with the family. And that’s what the vision was, to create relationships with all these families and to just kind of help relieve the burden of what they’re going through.”

“The point of it is that for most of these families, on their calendar, it’s ‘Monday chemo,’ ‘Tuesday chemo,’ ‘Thursday blood draw,’ ‘Friday surgery,’ ‘Saturday doctor visit,’” Johnson said.

“Their whole life revolves around their calendar, and it gets extremely depressing for a lot of these families because as they look on the calendar, they’re just constantly reminded of all the stuff that their child and themselves are going through.

“And the whole purpose of this is to provide calendar events to give these families a break, both physically and mentally, and revitalize and keep hope alive.”

You can hear in Johnson’s voice how invested he is in the Team Hope mission when he starts talking about the young boy he was paired with four years ago.

“My kid, his name is Carter,” Johnson said. “When I first was paired with him, he was right in the middle of brain cancer. I want to say he was seven. When I met him, he didn’t have any hair. He had braces on his legs because he couldn’t walk because of the chemo and the surgeries.

And he had quad vision because the surgery had

normalcy again, even if for just a few hours at a time.

messed with his eyes. So he had to get glasses with four different lenses on them. So he was really just kind of a shadow of the kid he was.”

And that’s why Johnson and the other powerlifters get involved in the program, to help the kids and families get back to just being themselves and experiencing some sense of

And the elation and pride is eveident when he talks about where Carter is at now.

“After a year, he actually came on the platform with me and ended the (Relentless) competition a year later when he was cancer-free,” said Johnson.

“And then a year after that, he ended it with me again when his legs were better, his eyesight was back to

normal, and now he’s just a normal kid again. He’s walking and running pretty normal for the most part, but he’s absolutely, 100 percent cancer-free.”

With the struggles he’s seen these kids and their families go through, Marshall Johnson wouldn’t for a second let you pat him on the back for doing his small part to make their lives just a little bit better. The truth, though, is that what he and these other competitors are doing matters, and there’s little doubt the families they serve would attest to that.

If you’re interested in getting involved with either HopeKids or the Relentless competition, you can find more information on their websites below: hopekids.org relentlesspowerlifting.com If you’re interested in powerlifting or joining Edgar’s House of Pain, you can find EHOP on Facebook.

Their gym is located at 2221 14th Ave. S, Moorhead.

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Stay Fit

As we move into fall, it's about that time to start thinking about how you're going to keep that winter weight off this year. One of the best ways might be to get yourself into a routine now so you can avoid those tight pants in January.

in Fargo-Moorhead

This Fall

Key Equipment

Child Care

Amenities

Group X Classes

24-Hour Access

Free Trial

Membership Exclusive

Contract

Personal Training

Workout Specific

Insurance Reimbursement

As Fargo-Moorhead continues to grow, so too do the number of fitness options available to first-time gym goers and gym enthusiasts alike. We know that with more options, though, comes more anxiety about how to choose the club or workout that's best for you. That's why we updated our gym directory, complete with a kung fu studio, indoor trampoline park and everything in between.

Important factors to consider while choosing a gym: • Proximity to where you live or work.

• What type of workouts do you prefer?

• Cost: Is it a yearly or monthly membership?

Whatever you decide, make it work for you. Exercise is not about fitting into one specific mold. It's about getting and staying healthy in your own, individualized way. We hope this list helps you find a place where fitness becomes an enjoyable part of your lifestyle. Here's to staying fit this fall and into the winter.

By Nate Mickelberg

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Academy of Combat Arts

Core Fitness

ACA believes martial arts should be for everyone and offers instruction to everyone ranging from total beginner to professional fighter. With classes in Muay Thai, Brazilian jiu-jitsu, women’s kickboxing, combat submission wrestling, American boxing and MMA, there really is something for everyone.

This is a family-oriented fitness facility worthy of giving a try. Owner James Hensyel moved from Las Vegas to open Core Fitness in Fargo, a cutting-edge gym with several amenities and classes to benefit from.

3332 4th Ave. S, Ste. D, Fargo 701-478-2242 fmaca.com

American Gold Gymnastics There are many benefits to participating in gymnastics. The folks at American Gold Gymnastics believe in offering this wonderful sport to children in the FM area.

2001 17th Ave. S, Fargo

701-280-0400 americangoldgymnastics.com

Anytime Fitness Stop in and get some exercise at anytime of the day. With a membership at Anytime Fitness, you get 24-hour access to any of the four FM locations. That means fitness that works with your schedule.

2614 Broadway N, Ste. B, Fargo 701-239-1781

1801 45th St. S, Fargo 701-277-5040

5101 Prosperity Way, Fargo 701-239-1781

1710 Center Ave. W, Dilworth, Minn.

218-227-0010 anytimefitness.com

Barbot Boxing Let your stress out on a punching bag and get fit at the same time. Barbot Boxing is a new resource for you to add to your fitness routine.

764 34th St. N. Ste. Q, Fargo 701-412-1479 Find them on Facebook.

Body shop Training The folks at Body Shop Training will give you “workouts that make your skin cry.” That’s a good thing. With personal attention, you’ll be encouraged to set and reach your goals.

4207 12th Ave. NW, Fargo 701-367-2823 Find them on Facebook.

2424 13th Ave. S, Fargo 701.212.1085 corefitnessnd.com

Courts Plus It has a little bit of everything. Sports, personal training, massage therapy – you name it.

3491 University Dr. S, Fargo 701-237-4805 courtsplus.org

CrossFit Fargo One of a few different CrossFit offerings in the F-M area, CrossFit Fargo specializes in “holding people accountable.” With personal trainers who ensure their clients are setting and reaching their fitness goals, CFF is a great option for both novice and experienced CrossFitters alike. They also host a CrossFit “boot camp” that’s popular with its members.

5292 51st Ave. S, Fargo 701-356-3031 crossfitfargo.com

CrossFit Icehouse This CrossFit gym emphasizes functional workouts, or workouts that help people better perform everyday tasks. From youth to older adults, Icehouse does both personal training and hosts group classes aimed at building “everyday athletes.” ​508 Oak St. N, Fargo 612-834-9598 crossfiticehouse.com

CrossFit 701 CrossFit 701 will help individuals of all ages reach their fitness goals. So, whether you’re an everyday athlete or somebody looking to get into peak shape, you’ll find something for you in their 4,000-squarefoot building.

3309 Fiechtner Dr. Ste. #4, Fargo 701-430-1987 cf701.com

fyi

Curves A fun and supportive environment, Curves gives women a great place to get in shape and enjoy the process. With encouraging coaches, Curves’ meal plan and quick, 30 minute workouts, you’ll shed the weight in no time.

3051 25th St. S, Ste. M, Fargo 701-298-0303

123 21st St. S, #2, Moorhead 218-287-4295 curves.com

edge fitness

Edge Fitness This 24-hour access gym has everything you'll need to keep those fitness resolutions.

From group classes to individual training, you'll find it all in one convenient location.

3501 8th St. S, Moorhead 218-422-3343 edgefitnessmoorhead.com

Elements Fitness Fitness for women. This facility offers what women want in an exercise, providing a comfortable environment to burn calories and get fit.

Family Wellness Yoga Looking for a supportive place to learn and practice yoga? Head over to Family Wellness in West Fargo and check out their yoga program. You'll work with highly trained instructors at your own pace.

3104 Bluestem Dr. Ste. #107, West Fargo 701-234-2400 familywellnessfargo.com/yoga

Fargo BJJ & MMA

3120 25th St. S, Ste. M, Fargo

Let black belt instructors George and Sarah Andersch teach you the art of Brazilian Jiu-Jitsu. You’ll be surprised by the strength your body is capable of. Get an amazing workout without puffing away on the treadmill.

Elevate Human Potential

4683 13th Ave. N, Fargo

701-356-5200 elementsforwomen.com

This club’s mission is to “empower people to move their bodies in such a way that allows life to be fulfilling and optimal.” Elevate not only offers CrossFit and other training options but also various recovery services.

Their motto is “be better than yesterday.”

3333 9th St. S, Moorhead 218-512-0515 ehpcrossfit.com

Family Wellness Fitness for the whole family. Family Wellness offers tons of classes, equipment and opportunities for you and your family to fit exercise into your busy schedules.

2960 Seter Parkway, Fargo 701-234-2400 familywellnessfargo.com

701-235-5506 fargobjj.com

FIT Sweat out all your toxins and bad vibes with hot yoga at FIT yoga studio. It offers several classes at different levels of intensity.

4650 38th Ave. S, Fargo 701-356-8617 ndfit.com

Fitness 52 Check out the 52nd Avenue community’s premier workout facility. With 24-hour access, a variety of membership options and tons of equipment and resources to tap into, Fitness 52 may be the place for you to turn over a new leaf in your fitness.

2600 52nd Ave. S, Fargo 701-361-2280 fitness52fargo.com

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Fitness 4 Life It may be small, but this facility provides the equipment and space you’ll need to get fit. Use their cardio equipment, circuit training equipment and studio for an exercise that fits your lifestyle.

1420 9th St. E. Ste. #405, West Fargo 701-277-5711 fmfitness4life.net

G Fitness Join this program of Gasper’s School of Dance and get fit doing fun dance moves in their different classes. With such a variety, you’re sure to find what you’re looking for in a workout.

524 7th St. N, Fargo

701-234-9440 gaspersschoolofdance.com

Haute Yogis

joefitness

Practice your asanan with certified yoga instructor Krystle Kvidt. With classes meeting throughout the week and new workouts all the time, you’re going to love the exercise you’ll get in this fun, encouraging environment.

This is a personal training and bootcamp fitness gym where you’ll get your behind in gear. Trainers Joe and Jill will work closely with you to achieve your fitness goals.

Bonus: the first two weeks of class are free.

3501 8th St. S, Moorhead

701-446-8303 joefitness.com

701-373-5523 haute-yogis.com

4201 38th St. S. Unit F, Fargo

Max Training Become a MAXster and unleash your fitness potential. Work with personal trainers and COREMAX equipment to get the best results.

1518 29th Ave. S, Moorhead 218-359-0220 maxtrain.net

Maximum Performance and Fitness Train one-on-one to meet your ideal fitness goals. Your success is the goal at Maximum Performance and Fitness. The personal trainers you’ll work with are there to ensure you get a good workout and enjoy the process.

1001 Westrac Dr, Fargo

midwest muscle

701-212-6107 mpfitness.net

Metroflex Gym - Fargo Health Pros ​​Health Pros offers both one-on-one and

small group personal training. The initial consultation is free, and there is no membership free. All you pay for is the personal training. They can be reached at info@healthprosfargo.com.

1800 21st Ave. S, Fargo healthprosfargo.com

Isaak Studios Use pilates to strengthen your core and to get fit. Choose from private and group sessions and work with certified trainers to get the most out of your workout.

4303 17th Ave. S, Fargo 701-799-7572 isaakstudios.com

While Metroflex has the equipment and amenities for the average Joe, they specialize in providing a place for the most hardcore fitness enthusiasts to come together. Whether you’re a bodybuilder, a triathlete or an MMA fighter, Metroflex has the machines and most importantly, the culture, to help you maximize your workout.

4041 Main Ave, Fargo 701-356-0420 metroflexfargo.com

Midwest Muscle ​​ Perhaps the most unique feature of this North Fargo gym is a room dedicated to powerlifting. The room, painted black and neon green, contains a squat rack, a deadlift platform and a boombox. Serious lifters need little else.

3820 12th Ave. N, Fargo 701-552-1254 fitnessgyminfargond.com

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MSUM Wellness Center

Revolution

Home of the MSUM Dragons, this facility is conveniently located in Moorhead. It offers tons of equipment for you to use in your own fitness plans.

This facility gives you a private environment to work one-on-one with personal trainers.

3105 Broadway N. Ste. #13, Fargo 701-321-0377 revolutiontrainers.com

805 14th St. S, Moorhead 218-477-4300 mnstate.edu

Sky Zone

Mojo Fit Studios

One of the more unique fitness offerings in the F-M Area, Sky Zone is an indoor trampoline park that provides a nice combination of fun and fitness that anyone can safely participate in. They offer group classes that are open to anyone and also have a foam pit, a “Sky Slam” area for dunking basketballs and two dodgeball courts.

The instructors at Mojo Fit Studios will give you everything you need to be a successful yogi. With several different classes to choose from, there’s something for everyone.

1650 45th St. S, Fargo

940 40th St. S, Fargo

701-526-0908 mojofitstudios.com

701-478-8484 skyzone.com

Snap Fitness This is a super convenient fitness option to fit into your busy schedule.

4265 45th St. S, Fargo 701-356-3651

521 32nd Ave. W, West Fargo 701-356-3650

814 30th Ave, Moorhead 218-233-7627 snapfitness.com

TNT Kid’s Fitness & Gymnastics The programs at TNT are designed to enhance all children’s fitness and social engagement in a fun, activity-filled environment.

YMCa

Planet Fitness Want a gym without the judgement? Their Judgement Free Zone® gives you the freedom to exercise at your own pace.

800 Holiday Dr, Moorhead 218-477-1955

4325 13th Ave. S, Ste. 9, Fargo 701-478-3300 planetfitness.com

YMCa

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2800 Main Ave, Fargo 701-365-8868 tntkidsfitness.org

Total Balance

West Fargo Fitness Center

They believe it is possible to make fitness the best part of your day. With classes meeting all day, you won’t get bored checking out everything Total Balance has to offer.

This small space is intimate and will assist you in meeting all your fitness goals. With 24-hour access, you can workout when it fits into your schedule.

1461 Broadway N, Fargo

215 Main Ave. E, West Fargo

Total Woman

YMCA

Here’s something to try: vertical pole fitness.

At Total Woman, you’ll get fit using a vertical pole and practicing different dance moves.

Use resistance training and your own body weight to tone your core and other muscles.

It’s fun to stay at the YMCA! This facility offers tons of equipment, classes, courts, supplies... you name it.

764 34th St. N, Ste. P, Fargo

4243 19th Ave. S, Fargo

701-293-6037 totalbalancefargo.com

701-306-7106 total-woman.net

701-356-6555 wffitnesscenter.com

400 1st Ave. S, Fargo 701-293-9622

701-281-0126 ymcacassclay.org

Ultimate Kung Fu

XaBeat

You love the movies, but have you ever wanted to try kung fu yourself? Well here’s your chance. If Hung Gar and Wing Chun don’t pique your interest, give Sanshou a shot.

Mix dance with fitness to burn calories and have fun at the same time. Workouts at XaBeat, formerly Dance-Fit, are like a party.

​3301 S. University Dr, Fargo

1800 21st Ave. S, Fargo

701-541-0121 ultimatekungfu.com

701-297-7767 xabeat.com

Wallman Wellness Center

Xtreme Measures

Bison fans welcome here! Get some exercise and motivation to burn calories in NDSU’s workout facility.

A great workout facility for women in the FM area looking to get some awesome exercise. Since it opened in 2007, Xtreme Measures has been providing an environment that encourages members to meet all of their fitness goals.

1707 Centennial Blvd, Fargo 701-231-5200 ndsu.edu/wellness

Waterford Fitness and Health A facility for those ages 40 and up desiring a place to get some exercise.

They offer programs to improve strength, balance, mental acuity, cardiovascular health and more.

1200 Harwood Dr. S, Fargo 701-297-2327 touchmarkfargo.com

Welcyon Fitness After 50 This health club is dedicated to adults over 50 who want to be healthy and get in shape. For no extra charge, you’ll get to work one-on-one with a trainer.

2603 Kirsten Ln. S, Fargo 701-478-2020 welcyon.com

1612 Tom Williams Dr, Ste. B, Fargo 701-293-0002 xtrememeasuresnd.com

9Round 9Round uses a rotation system to get a full body workout in only 30 minutes. Using kickboxing moves and other techniques, you’ll burn fat and feel great.

2553 Kirsten Ln. S, Fargo 701-478-KICK 9round.com

fyi

ENJOY THE As Fargo-Moorhead continues to take on more of a big city feel, it can be easy to forget just how many beautiful trails exist within the cities’ limits.

Whether you’re a runner, a biker or a dog walker, here are some of the best spots in town to get out and enjoy your favorite activities or just stop and enjoy the view.

Lindenwood Park 1905 Roger Maris Dr, Fargo

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downtown North of Center Ave. bridge, Moorhead

fyi

oak grove park 170 Maple St. N, Fargo

rivershore drive Adjacent to red river, south Moorhead

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trollwood park 3664 Elm St. N, Fargo

splash park 3545 4th St. E, West Fargo

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fyi

go play outside Why You Need More Nature in Your Life

F

or those of us in the upper Midwest, fall is the last chance for us to get out and really enjoy the outdoors before winter hits. Whether you’re into hiking, biking, fishing or golfing, the autumn months provide us with some of the most scenic backdrops and tamest weather for our favorite activities. But it turns out those activities are good for more than just having fun. We recently spoke with Dr. Justin Boseck* about how getting outside more helps us to reduce stress and anxiety and become more mindful in everyday life.

By Nate Mickelberg Photo by J. Alan Paul Photography

You practice something called mindfulness-based cognitive therapy. Could you explain what that is exactly?

“Mindfulness is all about trying to de-stress, de-load, and it’s basically kind of clearing your mind and trying to clear the clutter from what they call the prefrontal cortex. The prefrontal cortex is kind of like the orchestrator of the band. It puts together all of the information from the rest of the brain, and it’s kind of the output center. So when we’re sitting at work and we have 50 different things going on, we have a lot of stress in our lives because we’re juggling a lot of different things. And the goal of mindfulness-

based cognitive therapy is to try and get your brain to stop wandering.” ​ What role does spending time outdoors play in this therapy?

“What your brain is trying to do is basically focus on one thing. About half the time when we’re cruising around or doing our thing, we’re not even thinking about what we’re doing.

I tell all my patients to get outside and try to do something and just focus on what you’re doing. If you’re walking the dog outside getting some fresh air, what you’re trying to do is just focus on one step at a time and actually focus on and pay attention to each step

you’re taking, basically. And not think about what you have going on at work and not think about what you have going on next month or six years ago, but just pay attention to the present.

And that helps calm you down.”

What, specifically, is going on from a neurochemical standpoint when we expose ourselves to nature?

“There are three neurochemicals that help stave off depression and anxiety and help improve mood. Those are dopamine, serotonin and norepinephrine. When we’re exercising, we’re releasing endorphins, and that’s norepinephrine. That’s kind of that runner’s high

*Dr. Justin Boseck is a clinical neuropsychologist and certified brain injury specialist at Saint Sophie’s psychiatric care clinic in Fargo.

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that you get. And then dopamine, that’s the feel-good hormone. We’re upping dopamine when we get outside. And then serotonin is one of those neurochemicals that helps regulate sleep-wake cycles and keeps our brains in a state of balance. So when we’re decreasing activity in the prefrontal cortex, what we’re trying to do is get those neurochemicals working in the fashion that they should be instead of just pinging all across the different centers of the brain because you’re thinking about too many things all at the same time. You’re giving those neurochemicals a chance to do what they’re supposed to do, and that helps you reduce stress.”

We live in an urban environment here in FargoMoorhead. Do you have any suggestions for people who live in cities and have a harder time getting away from it all?

“Vacation. Vacation, and, at least on a daily basis, make sure there’s balance in your life. Work isn’t your life. You have to go on vacation. Biologically, we’re programmed to be outside. We’re biologically programmed not to have to deal with traffic and not have to deal with six things all at once. So go on vacation, decompress, have balance in your life and make sure that work isn’t your life. And try just living life. And shut off your phone.”

inspiration

BALANCE

By Nate Mickelberg Photo by J. Alan Paul Photography

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inspiration

BALANCE IN LIFE IS A LOT LIKE BALANCE IN YOGA. IT’S DIFFICULT TO FIND AT FIRST, BUT WITH A LITTLE PRACTICE, IT BECOMES SECOND NATURE. ASHLEY JONAS HAS FOUND THAT OUT THE HARD WAY IN HER 26 YEARS, FROM LIVING WITH BULIMIA TO QUITTING A COMFORTABLE DESK JOB TO PURSUING A CAREER AS A FULL-TIME YOGI. BALANCE IS SOMETHING SHE’S ALWAYS STRIVED FOR BUT ONLY RECENTLY STARTED TO ACHIEVE.

M

any of us have been there. You’re in college, unsure of what you want to do with your life or questioning what you already have planned, and you start browsing the one-credit class catalog. Trying to find a little inspiration or just to round out your schedule, you sign up for “Zombies in Popular Media” or “Underwater Basket Weaving.” For Ashley Jonas, who graduated from Minnesota State University Moorhead in 2011, it was an offering in yoga her senior year.

simplyashes.com @ashyjonas @ashes_yoga

“The reason I did it is I wanted the extra credit,” Jonas said, “And I’ve always been flexible so I’m like, ‘I can do this. It’s easy.’ And then I realized how difficult it is and how much it actually helped with anxiety and my anger and all this stuff that I had built up.”

She fell in love with it. So much so that she went to Texas to train in person with the instructor from the home DVD set she was using at the time.

“I’m kind of impulsive,” she said, “But it works. I’m like, ‘Okay, I’m gonna do it, and I’m just gonna go for it.’ It hasn’t really steered me wrong yet. Maybe a little bit, but it’s more good than bad.”

And while she had found a new passion, she played it safe after finishing school and took the road more traveled. A graphic design major, she accepted a job at

MSUM and began a life that looked the way she thought it was supposed to look. She soon realized, though, that it wasn’t working for her.

hours only to pay for the expensive stuff that I’m not even using. I’ve been in that cycle, and it kind of sucks.

There’s another way.”

“I had a great job. I had a house,” Jonas said. “I got a dog. I got married. We bought a house. All that stuff. We had everything.

And then it’s like, so what?

And we had so much, and the house was so big. And then when we decided to move, I was like, ‘We’re selling it.’ And we sold the house.”

So she did it. She quit the job she had worked hard all through college to get, moved into a one-bedroom apartment and devoted her life to teaching the joys of fitness and yoga to others.

She even started a blog, Simply Ashes, to document the experience, complete with how-tos, journal entries and photos of her travels.

She said the blog helps her to be more mindful on a daily basis.

She was having something of a mid-life crisis in her early 20s, and she had a hunch that the answer to it lay in ridding her life of both figurative and literal clutter.

“I sort of just simplified,” she said. “And not have as many bills. And I just felt way happier. I’m doing something I love now: yoga and teaching fitness. Rather than sitting at a desk for 40

“For me, it helps as a reminder to help keep things simple,” Jonas said, “And that creates a little more balance and a healthier and happier life. I want to keep things simple.

I wanted to share how to simplify your life and live happier that way.”

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inspiration

These days, Jonas teaches yoga and fitness classes seven days a week and stays busy on social media, which she says is a great source of happiness that allows her to connect with people all over the world.

There’s a lot less money coming in these days than there used to be, but she’s learned to take that in stride, too.

With where she’s at now, it’s hard to imagine a time when she wasn’t so well adjusted.

Coming from a family with a history of depression and what she says was an unhealthy fixation on weight, certain things were wired into her from a young age.

“I think just growing up and a lot of people maybe grew up this way, too,” Jonas said, “With a mom who’s always dieting and always talking about weight loss.

Everything was about losing weight and being on a diet. So there’s a lot of that already just pushed into my mind as a young child, and so as I grew up, I always thought, ‘I don’t want to be fat because apparently that’s a bad thing,’ because that’s what I was told.

“And so my whole life, even I think starting when I was in sixth grade or seventh grade, I started thinking I was fat.

And I was like, ‘I need to start losing weight.’ And so, I think I was 16, I started realizing there’s an easier way to not hold my food down. So it started in high school and just kind of progressed from there. And it wasn’t so bad before.”

Until it did get bad.

Jonas’s issues escalated considerably during her freshman year at MSUM, when the (admittedly selfinduced) pressure of making the grade in the classroom combined with a desire to excel as a student-athlete led to what she describes as a genuine breakdown.

“It was a huge change moving away from home,” Jonas said. “I had actually lost a lot of weight over the summer. And I started competing on the track team, where our workouts were so intense. And then I got to a point where I didn’t have any friends, I didn’t have any support, I was really lonely. No one really actually liked me more even if I really did weigh less.

"I was still sad and depressed and miserable, and I didn’t know what to do. But I knew I loved track so much, and I wanted to compete. But when I was practicing, I would shake so bad, and I just didn’t have anything in me.”

Jonas eventually reached out to her coach, and, through counseling and a newfound support system, was able to learn to better deal with the issues she was facing.

She said it’s still something she deals with, though, even if it’s not as consistently present.

“It’s still been a struggle,” she said. “It’s a rollercoaster, and it’s kind of like a lifelong thing, too. And I eventually kind of got better, but it’s still a struggle. And I didn’t tell people, and then after a while I was like, 'If I start telling people, maybe it will be better to keep me accountable to myself.' So I started reaching out more and telling people.”

“Nothing’s going to change by worrying about it,” she said. “If you’re worrying about (money), it doesn’t do anything except bring you down. My little mantra about it, or what I say is, ‘It comes and goes.’ It’s the same with weight loss or weight, and money. It comes and goes.

You’ll have more sometimes.

You’ll have less sometimes.

“And worrying is just living in the future, and that causes anxiety. When you worry about something, you’re worrying about something usually in the future. Whereas, if you’re depressed, you’re thinking about the past. So we’re trying to bring ourselves in between that, right into the present. And in the present, we obviously have enough of everything. And we’re not lacking.”

Always trying to find that balance.

And been accountable she has. Next to the mirror in her bathroom, Jonas keeps a calendar that tracks the number of days she didn’t have a binge/purge episode.

She says she feels a great deal of pride when she sees all those red Xs.

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train

by the sword f you’ll recall from your grade school days, the greatest amplifier of sound isn’t a Fender but rather a gymnasium.

I’m reminded of that as I walk down a hallway in the nearly 90-year-old Robert Johnson Rec Center on the edge of Downtown Fargo. On my way to try iaido for the first time, I hear from down the hall a series of loud, drawn-out cries that might best be described as somewhere between angry and exasperated. The yelling only intensifies my uncertainty, but I’m still excited. I get to handle a weapon tonight, after all.

I

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By Nate Mickelberg Photos by Paul Flessland

train

Iaido is a nearly 500-year-old Japanese martial art that blends elements of swordsmanship and yoga, and since I have literally zero experience doing either of those things, I figured I might as well kill two birds with one yogasword stone. I met Bradley Anderson, who writes requirements for software by day and runs the Agassiz Iaido Dojo in Fargo by night. Anderson was introduced to iaido while living in Japan in the late ‘90s and opened the FM area dojo in 2007 to continue practicing iaido himself, as well as introduce others in the community to the art.

I introduced myself to Anderson, and he wasted little time getting me into a traditional hakama, kind of like a high quality robe that’s twice as hard to put on. He was patient as I fumbled with the different pieces of the uniform and the belt, and eventually he just dis it for me.

He asked me if I want to first try my hand at kendo, a cousin of iaido with more of an emphasis on sparring and physicality (this is what all the yelling from earlier was about). Again, I was apprehensive, but I wasn’t there to watch so I agreed to give it a shot. He grabbed me a dō to protect my chest and torso, a set of gloves, known as kote, and a men, a helmet with a facemask that looks like prison bars turned on their side. He also gave me a shinai, a type of bamboo sword used in kendo.

Before we got into anything physical, I knelt beside two other class members to join them in a kind of meditation known as mokuso. The purpose of mokuso is to clear your mind of the day’s stresses and to get in a proper fram of mind for pracitce. We laid our gear and shinais in front of us, formed our hands into triangles and bent at the waist until our palms touched the floor.

We then opened with a warm-up that forced me to quickly leap forward and backward while simulating a strike with my shinai above my head. We did a few sets of these, and I was already winded.

I could tell it was going to be a long night. Next up was sparring. Anderson secured my men (helmet) to my head, and my body temperature felt like it rose about 50 degrees. I took my place across from another student in the class, and we performed a series of strikes on each other, emphasizing controlled movements, footwork and proper breathing. It was exhilarating and a great cardiovascular workout to boot.

We then moved into the iaido portion of the evening, and I traded in my shinai for a different sword, which is made of wood and known as a bokken. It’s basically a sword reserved for someone who has no business handling a real one. Anderson walked me through a series of squats and lunges and what’s known as a kata, which is a series of controlled movements performed with a sword against a fictional opponent. The kata requires a great deal of muscle control, balance and flexibility, and was very tiring but in a different way than kendo.

As I performed the kata, Anderson reminded me to pay close attention to my breathing and technique, both important elements of iaido.

I eventually joined the entire class, and Anderson led us through a couple of different katas as an entire unit, me stumbling through each one. I was spent at this point but in a good way. I can’t explain it, but I was calm. I felt like I’d cleared my mind of all the of day’s anxieties and stresses but also felt like I’d gotten in a good workout. I’m guessing this is how yogis feel after a session, too.

The Agassiz Dojo class meets every Wednesday evening from 6:30-9:30 p.m. at the Robert Johnson Rec Center located at 1104 2nd Avenue S, Fargo. If you’re interested in participating in a class, please contact lead instructor Bradley Anderson directly at (218) 3297284. For more general information about iaido and kendo, you can visit musoshindenryu.com.

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other than your feet?

By Sally Loeffler Photo by Paul Flessland

I have the opportunity to talk to people about running every day. I get to help them find the right gear, give some training advice and assure them that those shoes “make them look fast.”

T

his has also given me a unique perspective into a runner’s mind (no, I’m not psychic). And over the years, I’ve learned that people expect a lot from their running shoes. I mean.

A LOT. And we all should, right?

Spending $120 of your hard earned cash should not be taken lightly. (Unless you’re going out to eat at a fancy restaurant or taking a family of five to the movies.) But I digress.

So, what are you really paying for when you buy a quality pair of running shoes? You’d be surprised at the number of people I hear say they can’t justify spending money on decent shoes. But the quest for the perfect pair of $30 running shoes often ends up being more costly than you’d imagine. You’re buying shoes that look similar to the fancy ones, so they must be

the same, right? Truth is, I have seen too many people spend far more on five pair of cheap shoes than they would on one “expensive” pair.

Over my years in the running shoe industry, I’ve realized that when you consider what goes into making a running shoe, what we end up paying is really quite reasonable. I think it’s time to dispel a few myths about the price of a good running shoe and hopefully save you some cash and pain in the long run.

So, what’s in a shoe, other than your feet?

Understanding what you pay for (and what you don’t) might shed some light on the high expectations we have for our running shoes.

Sally Loeffler is the owner of Beyond Running.

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1

RESEARCH AND DEVELOPMENT

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MATERIALS

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CONSTRUCTION

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SHIPPING, LABOR AND QUALITY CONTROL

The most important part of building a good running shoe, starts long before the shoelaces hit the eyelets. When you buy a pair of running shoes, you are investing in a product made by companies that consider research and development to be the most essential part of the shoe-building process. Months and years are spent in labs, examining runner’s performance. Scientists, doctors, engineers and athletes work together to maximize a shoe’s potential.

Yep, a whole bunch of smarty-pants people go to years of schooling just to make you a shoe.

I often hear, “How can a little rubber, some mesh and shoelaces cost so much?” This leads many people to think that big shoe companies are just out to rip us off. But consider this: companies are continuously scrambling to find the most innovative materials to make our shoes lighter, softer and more comfortable. The sole of a running shoe alone has three layers (insole, midsole, and outsole). And each layer has a team of experts behind it.

Since the days of the village cobbler (ah, the good ol’ days), it’s no secret that making shoes is a labor-intensive process. The more sophisticated the materials and design, the higher the skill level necessary to execute the manufacturing. When a shoe company takes shortcuts in skill level regarding construction, it results in a lesser-quality shoe.

Most of the materials in your running shoe come from different parts of the world. That means that at

some point they have to get together to make a shoe, which means shipping. When the final product is finished, it has to be shipped and transported to your local running store. Quality control also influences cost. Many manufacturers test their materials with procedures developed by the Shoe and Allied Trades Research Association (SATRA), which provides devices designed to test each element of the shoe.

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MARKETING

I don’t need to open your email inbox to know just how much “advertising noise” there is in our daily lives. So how, in a world of a million choices, can a company make themselves stand out? Marketing. So, for all the athletes paid to wear a particular brand, commercials, viral videos, Facebook ads and the like, companies ultimately have to incorporate marketing costs into shoe prices.

By Tyler Andrew Photo by Yvonne Denault

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Is this really true?

There are arguments on both sides of this statement.

Rather than focusing on the outcome of “looking good,” I would like to review the efforts we put into looking good and talk about those benefits.

Let’s start with nutrition. A balanced diet with a healthy proportion of macronutrients that come from whole, fibrous foods and lean protein sources will yield not only a healthy body from a physiological standpoint but a healthy looking body as well. Proper nutrition has the

largest impact on how we look and feel, both physically and emotionally.

Some of you young folks may not remember, but there was a time when women’s clothes were suited up with shoulder pads.

Nearly every blouse, dress, suit, sweater and sometimes even t-shirts were outfitted with them. In 1961, country singer Jimmy Dean released “Big Bad John,” who was described as “broad at the shoulder and narrow at the hip.” It goes to show that fashion changes, but the sought-after v-taper AKA

inverted triangle, has always been preferred by society.

So what can we do to fill out our clothes in the right places? Exercise will never beat nutrition. So after we establish the proper eating habits, we can put our focus on our physique. To maintain a healthy and strong balance, every muscle of the body should be exercised.

To put an extra emphasis on that “v-Taper,” I’ll list a few areas that will help work toward that.

LAT PULL-DOWNS OR PULL-UPS

These exercises will put a focus on the upper back and developing those muscles will help establish some width. Implement both a wide grip beyond the shoulders and a narrow grip where your arms are nearly straight up. Focus on using your back to either pull the weight down or your body up.

SHOULDER PRESSES AND SIDE RAISES

Barbell Military Press and Dumbbell Military Press will both target the three heads of the deltoid. Side raises will put an extra emphasis on the lateral, or middle, head.

Shoot for 4-6 sets per exercise and vary your rep scheme each week. One week, shoot for 12-15 reps and the next week shoot for 6-10 reps.

For more detail on fat loss, read my articles at tylersfit.com.

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PROPER NUTRITION

Look at your food intake as a budget. Don’t eat it if your body can’t afford it. Finding a balance between fueling our bodies and eating too little can be challenging. Keep track of what you eat number of macronutrients you consume, and adjust that based on your strength, energy and also bodyweight.

CORE EXERCISES

Exercises that target the abdominals, obliques and lower back will help establish a strong core and promote good posture, but to really get a tight midsection, the number one attribute will be nutrition.

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Amy Johnson Dispels Some Myths and Gives Some Tips for Working Out While Pregnant

of the fetus is not compressing major arterie from behind the uterus.

If you are thinking about becoming pregnant in the next year, what is the best type of routine that can be continued well into pregnancy?

When thinking about becoming pregnant, it’s important to first let your doctor know and make sure that you are given the okay to start an exercise routine.

How do I get my body back after having a baby?

Whether you were in great shape before and during pregnancy or just deciding to start a routine after having a baby, all new mommies have this on their minds. During pregnancy, we can lose a lot of strength and muscle.

We experience a shift in our center of gravity, causing us to use more of some muscles and less of others. Our abdominal walls are stretched out.

Our eating habits even change a little.

Exercise can help you to stay in shape and prepare your body for carrying a baby, labor and delivery. Making sure you have a well-rounded routine is very important. You should have a good mix of cardio, flexibility and strength training. Cardiovascular training will help strengthen your heart, blood vessels and lungs which will benefit both you and your baby.

Flexibility and strength training (especially the core) can potentially prevent back aches or injuries, make pushing during labor easier and also help you bounce back quicker after the little one arrives.

An exercise routine that is started before becoming pregnant can be continued throughout pregnancy and should be. But consider some modifications: • Avoid exercises that require you to lie flat on your back to an incline position. This will prevent the weight

• Take out any exercises that call for lying directly on your stomach.

• Stop doing any exercises that could cause a blow to the abdomen.

Other than those and unless you are experiencing any complications, you should be able to keep up any fitness level into pregnancy.

Find something you enjoy and always listen to your body and your doctor.

Yoga, weight training, running…the possibilities are endless.

The first step is to make sure you have clearance from your doctor to start exercising again. Next, take it slow. Your body just went through nine months of changes for one of the greatest blessings in life so give it time to get back to normal and for you to feel normal again.

Start with rebuilding your core. Core exercises such as planks, abdominal breathing and pelvic tilts will help to tighten those stretched-out abdominal muscles. From there, chose exercises that are low-impact and lower intensity until your body feels ready for a gradual increase in intensity and you’re not experiencing any pain or discomfort.

you are getting enough lean protein, clean carbohydrates, healthy fats, vitamins and minerals to support your body and exercise.

Is it safe to run while pregnant? What are the restrictions, if any?

It is safe to run while pregnant if you are accustomed to running, started a running program before you became pregnant and as long as you have no complications.

The main thing is to listen to your body. For many women, running in late pregnancy can become uncomfortable, while others continue to run and exercise up until they have the baby.

What about eating and drinking if I’m active while pregnant? Do I need to be sure to consume more calories or drink more water to compensate for the increased activity?

Staying hydrated is very important, especially if you are active. While pregnant, your body needs more water to form amniotic fluid, build tissue, carry nutrients, and get rid of waste for both you and your baby.

And your fluids don’t just have to come from water. They can come from juice, soup, fruits and veggies, as well as milk.

This is definitely not a time to think about huge gains in strength and mass or a good amount of weight loss. During the first trimester, you don’t necessarily need more calories, just enough to maintain your current body weight. If your activity level goes up, so should your calories.

During the second trimester, your calorie intake should go up about 200-300 calories per day from the first trimester. And during the third trimester, you’ll need an extra 400500 calories per day. Always consult with your doctor before making any changes.

Next, get your nutrition in check.

Drink plenty of fluids and make sure

Amy Johnson has been a personal trainer since 2006. NASM-certified, her specialties range from bodybuilding to kids fitness to active older adult fitness. She spent seven years at the YMCA as a healthy living coach, Kid Fit instructor and cycling instructor and is now working as a personal trainer on her own. You can contact her on Facebook at facebook.com/amyjopersonaltrainer.

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The in

rns with Ashley So

The cool Fall weather is here, school is back in session and it's football season.

This means the next several months will be filled with jean-clad legs. And no, this doesn't mean you can take a break from your workouts because you'll be covered up but rather just the opposite. Summer bodies are built in the winter, after all! So what exactly do jeans have to do with fitness, you ask?

Jeans are a staple in almost everyone's wardrobe and we all want them to fit just right. By fit just right, I mean we all want our 'rearview' to look good. Whether you're a guy or gal, chances are you've had the desire to fill out those jeans with buns of steel or gorgeous glutes.

This month, I'm going to help you work on building your backside into the rearview you not only desire but the one you deserve.

*Always check with your doctor before starting any new workout program.

By Ashley Sornsin Photos by Paul Flessland

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the workout This great glute routine gives you new ways to boost your glutes. Yes, squats and lunges are wonderful, but if you do what you've always done, you're going to get the same results. It's time to try some new moves and use equipment in different ways.

Switching things up stimulates your muscles differently and will force your body into noticeable changes, getting you that sculpted backside you're after. Besides just looking good, well-developed glutes are important for overall muscular balance and aid in stabilizing your lower back, hips and legs. Add this great glute routine once a week, and within a month, you should have some noticeable changes to your backside and those jeans should fit just right.

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EXERCISE BREAKDOWN

wide leg press

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1

EXERCISE BREAKDOWN

In leg press, position legs wider than shoulder width with toes pointed out towards top corners of platform. Bend knees and focus on pushing through your heels using glutes.

stepmill double-step with kickback

For a warm-up on the Stepmill, do one step at a time for 5-10 minutes at a moderate pace.

Skip a step, and while bringing your back leg up to the next step, flair your back leg out.

Complete three sets of 12 reps (or 12 per leg).

3

EXERCISE BREAKDOWN

single leg side leg press

1

1

2

2 Stride • October 2015

Position body onto side in leg press and with one leg at a time, bring knee to chest, and pushing through your heel, push platform away.

4

EXERCISE BREAKDOWN

glute bridge on bench

Back will be on flat bench and barbell will be positioned across hips. Drop glutes down, then squeezing glutes, force hips/barbell up to parallel with bench.

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5

Standing next to bench, step up with closest leg to bench and once on bench, extend outer leg behind you, squeezing glutes. Dumbbells in hand optional.

EXERCISE BREAKDOWN

side step-ups on bench

1

2

6

EXERCISE BREAKDOWN

stability ball leg curl

1

Lying with back on floor, press heels onto stability ball, then pressing down and up, bend knees and bring the ball in towards glutes.

7

EXERCISE BREAKDOWN

stability ball hip extension

1

1

2

2 Interested in individual, personalized nutrition and workout plans, email ashleysornsin@gmail.com

@ashleysornsin

2

Lie on the stability ball, hands touching floor and upper legs resting on ball.

Raise your legs, squeezing your glutes until legs are in line with your body and lower back down so toes touch ground.

Finish on the Stepmill machine for 20 minutes at a slower pace.

Alternate stepping: 2 minutes every step / 1 minute every-other step with kickback

ashleysornsinhealthfitnesscoach

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