FM Stride Magazine
Shaping up Fargo-Moorhead
Jesse Barbot Owner/founder of the New Red River Golden Gloves Boxing Gym offers the FM Area a unique way to shape up!
Jan ‘11 Free
Health
Fitness
Nutrition
Beauty
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
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Happy New Year!
Happy New Year everyone!
FM Stride is dedicated to helping the community of Fargo-Moorhead find information about health, fitness, nutrition, and beauty.
FM Stride made its premier debut at the end of 2010 and is looking to excel in 2011. It’s time to kick-off those New Year’s resolutions and FM JANUARY 2011 ISSUE #2 Stride wants to make sure we’re with you to help you reach the goals you’ve set out for. It’s my personal mission this year Publishing to rally Fargo-Moorhead to Spotlight LLC be healthy, active and excited Editor about health and fitness in the Troy Henne area. FM Stride is continuing to grow and we hope you are too. Design Everyone who picks up a magazine should think about Tina Johnstad their personal health, and the actions they are taking to improve Contributor their overall wellness. We have had great feedback about the Max Kurucar magazine and we have high hopes for FM Stride in the next few Marketing/Sales months. We have brought on area experts ranging from beauty Karli Rodgers to fitness in order to give our readers the most reliable information karli@fmspotlight.com possible. After constructing fmstride.com in December, we are Publishing/Marketing preparing to launch the site at the beginning of 2011. The site is Mike Dragosavich a complementary tool for people in the area to get informative drago@fmspotlight.com insight and share their knowledge about the health scene in FargoFM Stride the Magascene is published by Moorhead. I would encourage everyone to use FM Stride as an Spotlight LLC. Copyright 2010 FM Spotlight inspiration to improve their health; and to discover for themselves, the Magascene & FM Spotlight.com. All all the great wellness opportunities in the area. I am enthusiastic Rights reserved. No parts of this periodical may be reproduced without written permission about 2011 and I know that Fargo-Moorhead will continue to take of FM Stride The Magazine & FM Stride. strides to be one of the healthicom. FM Stride The Magazine & FM Stride. est areas in the U.S..
Troy Henne
Follow me at FMSTRIDE.COM
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
Wellness Expert
?
Make Your Resolutions Stick Through the New Year! I have great intentions of keeping my New Year’s Resolution, but why do I fail to follow through?
This isn’t surprising as 78% of New Year’s Resolutions fail. To avoid being a statistic, practice the 5 tips below to improve the success of your resolutions. By Tiffany Johnson D.C.
Tiffany Johnson D.C.
Founder and Owner of Healing Touch Chiropractic in West Fargo
1.
Decide This Year Will Be Different When the pain to stay the same is greater than the pain to change, you are ready.
2. Use Positive
Words Use will, can, love instead of should, need, have to.
3. Visualize Your Resolution Imagine
yourself as already achieving it. Creating emotion behind your resolution will give a strong sense of ownership.
4. Find an Accountability Partner 5
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With support, you can share thoughts and ideas, monitor progress, and celebrate together.
5. Celebrate All Accomplishments No matter how big or small, list all of the positive results weekly. All movement forward is a reason to celebrate.
And my last point…historically, why do we always wait until January to create better habits for ourselves? Would that be considered procrastination? January is here, and if for some reason you don’t start and/or don’t meet your expectations, keep moving forward (no matter what time of year it is)…persistence will move you closer to your goals for a better YOU. When you have a burning desire to change, nothing will stop you. Follow Tiffany on FMStride.com
FM Runners
JON KERZM ANN FMS Runnin g Expert
When are you going to start training for the Fargo Marathon?
“Training will start mid-January with an 18-week plan! I plan to train smarter than I did last year by utilizing cross-training workouts.”
Fargo-Moorhead runner Jon Kerzmann is hitting the streets to get a new perspective of the area.
Where are some places around FargoMoorhead that are good for running?
“You can plan out the routes for your runs on sites like www. mapmyrun.com. I enjoy running the streets of Fargo-Moorhead because I get to experience the city from a different perspective.”
Jon’s 3 tips for running this winter Layers! Layers! Layers!
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“Start with a good moisture control fabric and top of the line apparel with wind proof gear!”
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“Days are shorter in the winter so there is a good chance you’ll be running in the dark. Help drivers see you by wearing reflective gear.”
2
Light up your Workout!
Jon is wearing the Brooks Glycerin 8; Which he picked up at his favorite, local running store: Beyond Running at 506 N Broadway.
3
Switch it up!
“If the weather is too unbearable, take your workout inside on the treadmill. The treadmill can offer benefits road running cannot: Up-hill running, and over speed training to name a few.”
Recreation If you’re feeling a little cooped up by the winter weather, here are some fun activities in the community that encourage you to get physically active.
Prairie’s Edge Nordic Skiers (PENS) club
www.pens-xcski.org Cross country skiing is one of the best aerobic workouts and burns a significant amount of calories. PENS club promotes XCskiing and brings together skiers for the educational activities.
Fargo-Moorhead Curling Club
The 2010 Olympics in Vancouver brought a lot of attention to the sport of curling. This strategic sport increases focus, concentration and problem solving. As a team sport you learn sportsmanship, leadership and you get to socialize with teammates.
Lace Up and get on the ice!
Fargo-Moorhead offers over 20 outdoor skating rinks throughout both cities. Call up some friends for a game of pond hockey or lace up for a great leg workout. For rinks around Fargo check out http://www.fargoparks.com/facility_warming_houses.html FM Stride
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FMS PICKS E OF TH H T MON Scheels Moorhead505 Center Ave Fargo1551 45th St. S. As an athlete, you are going to need the proper equipment to engage in your sport. You want to get in the game with confidence, knowing that your gear is going to hold up as well as your body.
GEAR UP
Training
ATHLETE ZONE Sports Training in Fargo-Moorhead Fargo Muscle provides you with supplements to give your body the nutrients it needs before, during and after your workouts. As an athlete, it is critical to regulate and maintain essential nutrients. Fargo Muscle 4340 13th Ave. S.W. Fargo
FUEL UP
D.A.S.H Sports 1401 5th Ave. N. Fargo Developing Athletes Sports Hub (D.A.S.H.) specializes in sportsspecific skill training and focuses on improving your fundamentals.
SHAPE UP
ining Tra Tip!
If you’re an athlete who’s looking to “get in the game”, there is one thing that cannot be compromised... That is your training! When it comes to optimizing your workout and pushing yourself to the limit, it’s extremely difficult to do-it-yourself. That is why it’s critical to buy into a program that is going to excel you in your sport. Try out some of these places to find a program you’re comfortable with.
TRAINING
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FMSe siv
Exclu
Red River Golden Gloves
Jesse Barbot’s mission is to revitalize boxing in Fargo-Moorhead Via his new boxing gym, Red River Golden GlovesJesse’s 4 year pro career has given him the knowledge and experience in the sport of boxing. Red River Golden Gloves is looking to raise awareness of the sport in Fargo-Moorhead and is offering training to both men and women of all ages.
“
“
I want people to know that they don’t need any experience walking through the door and that they don’t need to compete in the sport in order to get a great
workout in our gym.
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- Jesse
FM Stride
Cover and Photos by Shawn Rode
Q
Q&A
FM Stride: Who is Red River Golden Gloves for? Jesse: RR Golden Gloves is for anyone ages seven and up who want to explore the exhilarating workout of boxing. What does it take to train at Red River Golden Gloves? No equipment is needed to join Red River Golden Gloves, but you must come equipped with a great attitude and positive mental-
S
e
A ity. The unique sport of boxing builds camaraderie, sportsmanship and respect. What makes this type of training unique to the area? When you do train with us you look forward to your workout. It’s constantly changing and evolving. You aren’t just stuck to the elliptical. Plus, boxing is considered an impact sport, which has been proven to increase bone density, and offers a great cardio workout. What is one thing that you would like people in the FM area to know about Red River Golden Gloves? I would really like people to know that they don’t need any former experience to start training
with us. It’s a very welcoming environment here at Red River Golden Jesse Barbot Gloves, and I would Age: 34 just like to Hometown: Red Lake Falls encourage Bio: 4 yr pro career 6 - 5 (3 KO’s) people to 8 - 0 pro MMA Fighter stop out and check us out. What are some goals of Red River Golden Gloves? Our hope is to get some youth in the area involved in amateur boxing with hopes to take them all the way to the Olympic level. We also, hope that people can relate to the type of training we do, and find satisfaction in working out with us.
More info at fmstride.com Jesse at 701.412.1479 3301 15th St. S. Fargo
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Recipes
Game Day!
Try these healthy alternatives to game day snacks!
Healthy Spinach Dip 1 1 1/2 1/2 1/4 1 1/2
6 2 17
small shallot, peeled 1. Pulse shallot and water 5-ounce can water chestnuts in a food processor until coarsely chopped. chestnuts, rinsed 2. Add cream cheese, cotcup reduced-fat tage cheese, yogurt, lemon cream cheese juice, salt and pepper and cup low-fat cottage pulse until just combined. cheese 3. Add spinach and chives and pulse until incorpocup nonfat plain rated. yogurt T lemon juice t salt Per 1/4-cup serving: 54 Freshly ground calories; 3 g fat (2 g sat, 1 pepper, to taste g mono); 10 mg cholesterol; 4 g carbohydrates; 4 g ounces baby spinach protein; 1 g fiber; 222 mg T chopped fresh sodium; 102 mg potassium. chives FM Stride
1. Combine shrimp, avocado, tomato, salsa, oregano, and garlic in a medium bowl, . Cover and refrigerate 10 minutes to 1 hour. 2. Arrange chips on a serving platter. 3. Remove shrimp from salsa mixture. Place one shrimp onto each chip and spoon salsa mixture onto each chip. Serve immediately.
16 medium frozen peeled, cooked shrimp, thawed 1 medium avocado, halved, seeded, peeled, and chopped 1 small plum tomato, seeded and chopped 2 T bottled green salsa or salsa 11/2 t snipped fresh oregano 1 clove garlic, minced 16 baked (low-fat) tortilla chips
Per 4 appetizers serving: 140 calories; 8 g fat (1 g sat, 5 g mono, 1 g polyun); 43 mg cholesterol; 11 g carbohydrates; 7 g protein; 4 g fiber; 134 mg sodium.
Shrimp Avocado Nachos
It’s
For more healthy recipes follow Kasey Olson on fmstride.com
No More Excuses!!! By Troy Henne
4 Extinguishing 5 Workout Excuses
1
I exercise all the time and I never see any results. Being healthy and getting into shape is deeper than just getting to the gym every day. If you want to cash in on all the time you spend in the gym, you are going to want to take a look at what you’re doing outside of your workout as well. Make sure you are getting enough rest, eating right, staying hydrated and keeping your stress levels down.
2
Working out falls last on my priorities with everything I have to do. If you don’t put a high-priority on exercising, it’s time to make a change. By putting your health in jeopardy you could potentially compromise your family, work or any other activities that are “higher” on your priority list.
3
I’m tired all the time… I just don’t have the energy. A misconception of exercising is that it makes you tired, and drains your energy. In fact, working out actually stimulates your body so you are more awake. In time, you will actually notice more energy as you stay consistent with your workout. 19
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I can’t get in the mind-set or stay focused when I workout. Here’s a tip. Find a workout partner that is going to push you during your workout. You tend to focus better when people are watching you and a workout partner can give you encouragement and support. Exercise is also a mental workout and teaches you to stay focused.
I seem to get into a routine for awhile, but then something comes up and I just stop going. When it comes to your health and wellness, never ever stop. Most people don’t see results because they start making progress and then get sucked back into the black hole called life. Statistics show that if you stay consistent with something for a year, you are more than likely going to be dedicated for the rest of your life!
5
Win 1 Free Month At CrossFit 701 Log onto www.fmstride.com and ask Troy Henne, our Health Expert and Editor, a health related question. If your question is published in the February Issue you will win 1 free month at CrossFit 701 in Fargo!
Ask the Editor!
Training Expert Training expert Jeff Duerr gives FM Stride the inside scoop on how to optimize your training. How do you prevent injury and What would you like to see people do promote longevity? more effectively in the weight room? When exercising: focus on Most people I see in the weight room good form, avoid do not exert themselves 90% of rr overtraining, get e enough for their body to u people don’t D f Jef r plenty of sleep, eat lift weights experience growth. If you Traine Fargo more natural whole foods, keep correctly strive for “The Burn” you YMCA you process food intake at a low, and will start noticing muscular developkeep consumption of alcohol low. REMEMment and tone. Remember ladies, this BER to always listen to your BODY! will not make you big and bulky. Pre-Workout
Consume 18-24 oz. of water leading up to your workout. 15-20 min. before workout drink additional 12 oz. Avoid dehydrating beverages. 21 FM Stride
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During Workout
Encourage sweating and make sure your body doesn’t over heat. Keep drinking 6-9 oz. of fluids every 20 min..
2
Post Workout
Drink a carbohydrate beverage immediately after your workout to replenish electrolytes. Eat a meal within 1-2 hours after your workout for optimum recovery.
3
Muscle
The Resolution Workout
workout right with FM Stride’s Start the new year off with this regiment. and get back on track
Perform these routines 3 times per week with a day of rest in between each lifting day (ex. Mon., Wed, Fri.) Each workout should take less than 90 min.
Week 1 & 2: Strength Training Day 1: Lower Body Day 2: Chest & Arms
Lift
Sets x Rep
Back Squat Reverse Lunges Barbell Jump Squats Dumbbell Snatches Core: Hanging Ab Raises
4x6 4x6 4 x 10 4x6 3 x Failure
Lift
Sets x Rep
Incline Barbell Bench Dips Inverse Curls Close-Grip Barbell Bench Pec Fly Core: Plank Hold
4x6 3 x Failure 3x6 4x6 3 x 10 3 x Failure
Week 3 & 4 Power Training Day 1: Chest & Arms Day 2: Lower Body Lift
Barbell Flat Bench Dumbbell Pull Over Medicine Ball Push Up EZ Bar Curls Skull Crushers Core: Leg Raises 6” off the Ground
Sets x Rep
4 - 6, 4, 2, 6 3 x 10 3 x Failure 4 - 6, 4, 2, 6 4 - 6, 4, 2, 6 4 x Failure
Lift
Front Squat Hang Cleans Calf Raises Glut-Ham Curls Wall Sit Core: Ab Wheel or Plank Hold
Sets x Rep
4 - 6, 4, 2, 6 4 - 6, 4, 2, 6 4 x 12 4x8 3 x Failure 3 x Failure
Increase the weight you used week 1 & 2 and remember to concentrate on your form and technique. Remember Always Have a Spotter!
Day 3: Back & Shoulders
Lift
One-Leg Dumbbell Straight Leg Dead Lift Weighted Pull Ups Bent Over Rows Arnold Press Lateral Side Raises Core: Obliques Side Crunches
Sets x Rep
4x6 4x6 4x6 3 x 10 4x6 3 x 10 3 x Failure
Day 3: Back & Shoulders Lift
Sets x Rep
4 - 6, 4, 2, 6 Shoulder Press 4 - 6, 4, 2, 6 Up-Right Rows 4 x Failure Wide-Grip Pull-Up Barbell Straight3 x 10 Legged Dead Lift Front Dumbbell Raises 3 x 10 Core: Superman Holds 3 x Failure FM Stride
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Fashion Expert
LUXE Boutique Renee Thompson
Q&A
Fargo
How does winter weather influence fashion? “Layers are Hot during the cold months and a scarf is a great way to top off your apparel. The key to layers is that you want to have style, but not bulk.
FM Stride wants to bring you the latest fashion in the area. we stopped in to talk to local nn i i e e ll fashion expert, S Sttyy 1111 Renee Thompson 0 2 20
WHAT’S HOT NOW!
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Jeggings by True Religion. “Jeggings give the look of skinny jeans without the bulk and are extremely comfy.”
Workout wear by Alo. Alo. “Women want to look good and feel good whether it be working out or lounging around.”
2
What are the styles to look out for in the next couple of months? “Multi-purpose apparel is gaining popularity, check out brands like Alo, Blue Fish Sport and Beyond Yoga for styles that can fit your gym and your night life. Be on the lookout for clothing that is extremely versatile. In our fast-pace society, look for an outfit versital enough to wear to the mall or to pilates class.
Off the shoulder sweatshirt by Royal Plush. “Try this style with some denim jeans or leggings.”
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Beauty Expert
Catherin e Bould en Artistic Director Olivieri’ s on 13t h
FM Stride Caught up with Catherine Boulden, Artistic Director at Olivieri’s salon on 13th Ave to get the latest update on new looks and new styles that are coming to the area.
Q&A What hair styles are popular picks right now? Seamless long layers are on the rise right now, but there are a wide variety of styles on demand ranging from short to long. Skin Saver!
Aveda AllSensitive moisturizer Hydrates and conditions $33 skin. 25
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Have you noticed any particular color trends coming to the area? Red has been the ‘red-hot’ color this winter season. Beige low lights also add a nice contrast to warm hair color.
What are some tips to take care of the skin during the dry months? Moisturizer, moisturizer, moisturizer! Everyone needs moisturizer, even those who typically have oily skin.
What is a great cosmetic look during the winter season? Soft, smoky eyes and moist, glossy lips.
Cosmetic Care!
$23 Aveda Dual
Foundation balances skin tone while diffusing light.
No Hair Hassle!
Aveda Smooth infusion makes $24 styling faster and easier.
FM Stride Night
FM Stride Sponsored the NDSU Bison vs. UC Davis Basketball Game on Dec. 16th. Everyone in the crowd received a magazine and over $1,000 in prizes were given away! un Bus� Winner of The “F Night Prize at FM Stride
Drago And Karli Rodgers at the FM Stride Booth
Troy Henne Explaining FM Stride to a Bison Fan
Drago at the FM Stride Booth Talking to Bison Fans
owing off the Alex Ford Sh FM Stride of e First Issu 27
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Karli R o dar wit dgers and Th u h FM S tride M nag
FM Stride at the ND Bison Basketball SU Game
Disco D
rago rs l Jewele of Roya ht Winner FM Stride Nig at Watch
ing ent Check de NDSU Stud est FM Stri at L e th t ou
Alex Ford Passi ng out Magazines to all the Fans! Big Bucks Winner from Famous Dave
Nate and Ali in front of their Cover of FM Stride
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Print meets Digital C
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FM Spotlight
In the Scene 24/7, 365 Days a Year -Pro Active Marketing -State of the Art Technology Integration -Networking like None Other -Social Networking fmstride.com fmspotlight.com -Trend Recognition Apple
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“ I use Taxman for all my tax y needs. It’s eas and saves me money!” Mike Dragosavich Former NDSU Football Player Founder of FM Spotlight LLC
fmtaxman.com
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