Stride December 2013

2013 photo finish

FREE // DECEMBER ‘13

from the

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

December 2013

W

PUBLISHER Spotlight Media LLC. www.spotlightmediafargo.com

hether we’re ready for it or not, December is here. 2013 is quickly moving towards the exit door and 2014 is ready to barge in, bringing with it new adventures, challenges and opportunities.

As families gather, holiday cards are received and hometown friends make plans to meet up for a long-overdue catch up, it’s hard not to look back on the past year before looking ahead to the next. 2013 has brought to my doorstep many challenges and blessings I couldn’t have planned for even if my type-A, first-born tendencies tried (and trust me, they tried!). But, to be honest, thank goodness life happens and plans get rearranged. It is in those moments when the fun begins, the unknown is presented, and we get a chance to write a new chapter in the storybook of our lives.

Just like myself, Stride saw a lot of changes over the year. In January 2013, the publication was still pocket sized. In February 2013, it became a full-sized publication, filled with even more fitness and healthy living tips. Change will continue to be a part of the process as the magazine matures, but there is one thing that will stay the same: Stride will keep providing quality stories of health, family and community relevant to the FM area for you, our dear readers.

I hope this holiday season brings you much joy and many laughs. Happy Holidays, FargoMoorhead!

President/Founder Mike Dragosavich Editorial Director Andrew Jason Stride Editors Candice Grimm, Josie Eyers Art Director Andy Neidt

M

y family is notorious for the preposterous Christmas letters we send to every family member, friend and acquaintance that we have an address for. The last weeks in December were always a little stressful at our house because my four brothers and I knew what task was coming soon: helping Dad type the Christmas letter on the computer. As the youngest in the family, I was usually nominated for this strenuous task.

Maybe I get my creative writing abilities from my Dad, but I sure didn’t inherit his sense of humor. The Christmas letters he wrote were full of corny jokes and sayings, and as he would dictate the words for me to type, I would always try to edit them to sound less … embarrassing. Couldn’t we just send a photo greeting card?

Corny humor and all, our family Christmas letters tell a little bit about each family member’s life over the past year.

Sometimes, it is hard to sum up everything that has happened in the past 12 months in just one letter.

Luckily, a photo is worth a thousand words, so this issue of Stride will give you a greater glimpse into the stories of everyone we met in 2013. (Without the corny humor, too.) I’m glad we get to share with you a reflection of our year and get you up to speed on anything you may have missed!

Graphic Design Andy Neidt, Sarah Geiger, Sydney Schermerhorn Research/Contributors Josie Eyers, Candice Grimm, Gwendolyn Hoberg, Julie Garden-Robinson Copy Editors Candice Grimm, Andrew Jason, Josie Eyers, Tracy Nicholson, Norah Kolberg, Sarah Tyre, Meagan Pittelko Web Design/Social Media Jake Schaffer, Erica Kale

SPOTLIGHT MEDIA General Manager Brent Tehven Sales Manager Paul Hoefer Marketing/Sales Tracy Nicholson, Dennis Britton, Bethany Newgard, Paul Bougie Circulation Manager Seth Holden Administration Erika Olson PHOTOGRAPHY J. Alan Paul Photography (jalanpaul.com), Ben Gumeringer, Alison Smith, Andrew Jason Delivery Codey Bernier, Chris Larson, George Stack

™

Happy Holidays!

Candice Grimm 4

Stride • December 2013

Josie Eyers

Spotlightmedia

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

Stride Magazine is published by Spotlight Media LLC. Copyright 2013 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.

r e b m e c e D contents

Next month we will kick off the new year with our “New You in the New Year” issue. The magazine will focus on how to make 2014 your best year yet by talking to professionals in the fields of personal training, finance, nutrition and cosmetics. Stay tuned.

What’s coming up...

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Erin Gruwell

42

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Shape It Up

STORIES 10 Brains and Brawn

The benefits of a regular workout routine aren’t something you can put a price tag on this holiday season. Find out what we mean here.

12 Baking Memories

Don’t let the holiday sweets add to your waist line!

Keep your sweet tooth satisfied without the fear packing on a few pounds this holiday season with our tips and recipes.

14 The power of education with Erin Gruwell

We had a chance to talk with the English teacher who inspired the movie “Freedom Writers.” She talked about education and poverty when she visited town earlier this month. Find out more here.

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18 Photo finish

2013 was a great year for Stride and we’ve got the photos to prove it! Flip through to see some of the many inspiring people we had the chance to meet over the last 12 months.

42 Shape It Up

From D1 athlete to D1 trainer, Kelly Lopez shares some tips and tricks on how to properly (and safely!) complete everyone’s favorite lower body strengthening exercise: the squat.

For More...

READ ONLINE issuu.com/fmspotlight

OUR WEBSITE fmspotlight.com

OUR FACEBOOK facebook.com/fmstride

introducing

At Spotlight Media...

OUR TEAM

MIKE

SETH

MICHAEL

MEAGAN

CANDICE

JOE

JAKE

8

Stride • December 2013

JESSE

SARAH

DENNIS

JESSICA

TRACY

MADALYN

ERIKA

ANDREW

BRENT

we produce Fargo Monthly, Stride Magazine, Bison Illustrated and Design and Living Magazine.

Here are the people who make these wonderful magazines for you to enjoy every month.

ANDY

BETHANY

JOSIE

ERICA

NORAH

SYDNEY

GEORGE

KRISTINA

PAUL

SARAH

BEN

BRAINS AND BRAWN

Non-Gift

guide

By Gwendolyn Hoberg

Virtually every magazine has holiday gift guides this time

of year, and health and fitness magazines are no exception. “The runner on your list will love this fleece pullover!” “For your friend obsessed with bling, there’s a new line of Swarovski resistance bands.” (No, that is not a real product—probably.) Stocking stuffers, fitness gifts for pets, gifts for you, too, because you deserve it — there are products galore to give and receive, whomever you’re shopping for.

To say that you can’t buy intangible things like health, strength and flexibility is putting things too simplistically, I suppose. You can buy a set of dumbbells that will make you stronger if you use them. You can hire a personal trainer.

You can pay a heart surgeon to give you a heart transplant. And so on.

You can give these things to others as gifts, too. But there are some things money really can’t buy, things that will never be on anyone’s “Ultimate Gift Guide” or list of “10 Frugal but Fabulous Secret Santa Presents.”

Gwen Hoberg has been a weightlifter for almost 10 years and lives in Moorhead. She is also an editor, writer and classical musician.

Four Fitness Benefits

YOU JUST CAN’T BUY 1. Muscle tone. It is difficult, if not

impossible, to achieve overall muscle tone without exercise. Taking anabolic steroids might help a bit, but they provide negligible benefits if you don’t also exercise while taking them. Also, the side effects are horrifying. Also, they’re illegal. Then there’s the Shake Weight. Though I’m unqualified to evaluate the company’s claim of “scientifically proven results,” I can point out that it’s designed to tone the upper body only. Exercise is the clear winner here.

2. Resting heart rate. The Mayo

Clinic website points out that in addition to fitness level, several other factors can affect your heart rate, including medications and body position.

Stress reduction techniques and weight loss through diet can improve your resting heart rate, too, so exercise is not the only solution. But many sources agree that cardiovascular exercise is the best way to lower your resting heart rate. Even if you achieve this by adding meditation and dropping medications, for instance, you can’t buy any of these other methods either.

TRY A WRAP

TODAY FOR ONLY

$25 expires 7.31.13

BOTANICALLY BASED FORMULA

tightens, tones & firms in as little as 45 minutes!

3. A sense of accomplishment.

Some people can buy something like a sense of accomplishment relating to fitness. For instance, you could feel like you’ve accomplished something after a shopping spree of workout gear and clothing. Or you could vicariously feel achievement after watching an exercise class or sporting event. But we all know these “accomplishments” pale in comparison to the real thing, that glowy feeling you get after a workout.

4. Holistic physical and mental health benefits. For weight loss, you can buy

liposuction. For more energy, you can buy colorful little bottles of fruit-flavored taurine. In fact, there aren’t many single benefits of exercise that can’t be replicated in one way or another by buying something. However, cobbling together a suite of products is a poor proxy for the holistic health and well-being that exercise provides. A universal cure may not exist in this world, but exercise sure seems a lot like one. During the holiday season and every other time of year, it may be the best gift you can give yourself.

p party Host a wra

r free! and wrap fo

CALL OR TEXT

TO LEARN MORE

701.799.3024

Dawn Putney

dawnputney.myitworks.com

It Works!

®

g n i bak MEMORIES QUICK QUIZ

1. How many teaspoons are in 1 tablespoon? a. 2 b. 3 c. 4

bake cookies with a parent, grandparent or another adult? Baking holiday cookies isn’t just about making tempting treats. We’re making memories, too.

Even though most cookies aren’t “nutrition all-stars,” we have room for some treats in an overall balanced diet. Enjoy your treats with some low-fat milk to get some calcium and Vitamin D. Look for recipes with ingredients such as oatmeal or dried fruit. You can promote portion control by using a small cookie scoop.

INVITE KIDS IN THE KITCHEN

Children learn many things when they help bake. They learn about language as they read recipes. They learn about math, especially if you double or triple recipes.

Kids learn the importance of accuracy because baking is a science and inaccurate measuring can affect a recipe greatly. They learn about science if you explain the function of the ingredients. For

Stride • December 2013

equal to:

a. 1/4 cup c. 1/2 cup

b. 1/3 cup d. 1 cup

GARDEN-ROBINSON Ph.D., R.D., L.R.D.

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

3. Who said “C is for cookie. That's good enough for me”?

ANSWERS 1. C; 2. C; 3. Cookie Monster of Sesame Street fame.

DID YOU EVER

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2. One stick of butter is

JULIE

example, baking powder interacts with the acidic ingredients to produce carbon dioxide during baking, which causes the cookies to rise.

They may even learn a little bit about conflict resolution, especially if siblings are involved.

Kids also learn a little about delayed gratification.

Making cookies from scratch takes time.

Kids of all ages may refine their skills in outwitting the baker by sneaking cookies. If the piles of cookies on the cooling rack seem to be decreasing, look for telltale crumbs on the faces of family members.

ENSURE BAKING SUCCESS WITH THESE TIPS:

1. Measure accurately. Instead of scooping, spoon flour into the measuring cup and level off by scraping with a knife.

2. Use the type of fat called for in the recipe. If you swap solid shortening, such as butter-flavored Crisco, for butter, then add the recommended amount of water specified on the package.

3. Don’t overmix cookies or quick breads. They can

become tough because the gluten protein in the flour develops with mixing.

4. Don’t eat dough that contains raw eggs. Yes, the dough is tempting, but it could contain salmonella bacteria.

You don’t want the unpleasant consequences of foodborne illness to ruin your baking experience.

5. For best results, bake one pan of cookies at a time. Let the baking pan cool between batches.

6. Make your own food gifts with the ideas in these

online guides such as “Beverage Mixes in a Jar”: www. ag.ndsu.edu/pubs/yf/foods/fn1625.pdf

Recipe

CORNER

CRANBERRYOATMEAL COOKIE MIX IN A JAR • • • • •

1 c. plus 2 tbsp. flour 1 c. rolled oats ½ tsp. baking soda ½ tsp. salt ¼ c. brown sugar

• ¼ c. white sugar • ½ c. dried cranberries • ½ c. white chocolate chips

• Layer the ingredients in a clean, quart-sized jar. Cover the jar tightly with a lid, decorate it and attach a copy of the recipe card.

TO MAKE COOKIES, ADD: • 1/2 c. butter • 1 tsp. vanilla • 1 egg

• Bake for 8 to 10 minutes at 350 degrees.

• Makes 28 cookies. Each serving has 100 calories, 4.5 grams of fat, 13 g carbohydrate and 70 milligrams of sodium.

ERIN GRUWELL

THE POWER OF

EDUCATION T

he students of freshman English in Room 203 hated each other. They hated their teacher, Erin Gruwell.

They hated writing, and they had never read a book cover-to-cover. They came from different gangs, ethnicities and backgrounds. They went to school in Long Beach, CA, where 126 people had been murdered in one year. The high school administration dubbed them “unmotivated,” “unteachable” and “at-risk.”

Gruwell was energetic, enthusiastic and determined to teach these students. Her students had dealt with tragedies and hardships at such a young age. “By the time these students were 14 they knew what it felt like to go to funerals, to bury a friend or a father,” Gruwell said. “They knew what it felt like to walk through the streets feeling like they had a bull’s-eye on their chest … And worse yet, most of these kids didn’t know if they would make it home.”

With an educational approach of acceptance and diversity, Gruwell helped her students share their stories through journal writing. The students learned about oppression while reading “The Diary of Anne Frank,” and Gruwell encouraged them to re-think their own beliefs about accepting others.

By Josie Eyers | Photos courtesy of United Way of Cass-Clay

Erin Gruwell calls herself an “ordinary teacher, telling a story about extraordinary kids,” but she is anything but ordinary.

This English teacher helped transform the lives of her students—a story that was captured by the 2007 film “Freedom Writers,” starring Hilary Swank as Gruwell.

Gruwell was the keynote speaker at the United Way of Cass-Clay’s Women’s Leadership Luncheon, where we got the scoop on her story and her beliefs about education.

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Stride • December 2013

In a pivotal moment, the students chose to leave behind violence, drugs, dropouts and teenage pregnancy during a “Toast for Change” with sparkling cider that Gruwell arranged in the classroom. The students called themselves the “Freedom Writers,” after the civil rights activists The Freedom Riders.

They weren’t just writing for themselves; they were writing for freedom — to give a voice for the oppressed and less fortunate.

These students became high school graduates, college students and best-selling authors. They compiled their journal entries into a published book, “The Freedom Writers Diary,” that tells the story of the marvelous transformation that took place in Room 203.

Today, Gruwell’s impact extends beyond Room 203. She founded the Freedom Writers Foundation through which she shows teachers how to have a positive impact in their own classrooms.

ERIN GRUWELL

EDUCATION HAS THE ABILITY TO BREAK THE CYCLE OF POVERTY. Fargo is not exempt from poverty’s vicious cycle. According to Sherri Thomsen, United Way of Cass-Clay president, 6,000 kids are living in poverty among the three Fargo metro school districts.

Gruwell visited students from Fargo elementary, middle and high schools, and she was amazed to see the diversity in the classrooms. “I saw the most beautiful girls from Sudan, some of the most beautiful boys from Bosnia, these shy timid girls from Nepal, a young boy from Liberia, another from Siberia, four others from Haiti — sitting beside young people from Norway, Sweden and Scandinavia,” she said. She noticed the similarities between these students in Fargo and her Freedom Writers. “All of these [kids] represent a New American. … Each kid deserves a voice, an advocate, someone who believes in them, someone who believes that they’re not in this hole, that they’re not on the margins,” Gruwell said.

Gruwell told these students she would be speaking to a group of women at the United Way of Cass-Clay Women’s Leadership Luncheon event, and she asked the students what she should tell the women. “One little kid raised his hand and said, ‘Tell them I matter.’ Another one said, ‘I just want to be proud of myself.’ … None of them want your pity; they want you to believe in them—that they came here to become New Americans, to have a better life,” Gruwell said.

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Stride • December 2013

ERIN GRUWELL ON EDUCATION

HOW DOES EDUCATION HELP ARM KIDS AGAINST OPPRESSION? “I like to believe that education is the best way to equalize an unfair playing field. So as a teacher, I think we can arm our kids with the opportunity to have a voice, to be civil rights advocates, to speak up, to fight oppression.”

WHY IS IT IMPORTANT TO TEACH ACCEPTANCE IN THE CLASSROOM?

“The schools I visited here were incredible because they were so integrated. So to have kids who are from Scandinavian descent or Norwegian descent sitting beside kids who are from the Sudan and talking about culture, race, and realizing that we are all Americans — that was very exciting for these kids to understand. Even though we may look different, speak different languages at home, pray to a different god, that in that classroom, they all had a voice — they all were accepted.”

WHAT DO YOU THINK IS ONE OF THE BIGGEST CHALLENGES TO MOTIVATING STUDENTS TODAY?

“I think it’s really important to make it relevant, to make it matter, to allow kids to have a say in their education. … I walked in wanting to teach Shakespeare or poetry … and suddenly I was teaching Tupac.”

LAST YEAR, THROUGH DONATIONS, THE UNITED WAY OF CASSCLAY GAVE ...

Backpacks of food to 1,200 children from 21 different schools.

School supplies to 4,744 students.

105,058 books to children.

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photo

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Stride • December 2013

013 a picture is worth a thousand words, and we’ve got a lot to say about the people Stride featured in 2013. We’ve put together a collection of photos taken over the year to highlight some of the many people Stride had the honor of interviewing. Many of the photos were taken by our excellent photographer Jesse Hoorelbeke of J. Alan Paul Photography.

Cheers to a great year, and many more to come!

THEY SAY...

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Rosie: the Road to Miss America JANUARY In January, we had the chance to talk to Miss ND, Rosie Sauvageau, about her journey to the 2013 Miss America Pageant. The North Dakota native talked to us about her singing career, and past pageant experiences and she gave us a sneak peak into the workings of the Miss America Competition.

“Celebrate diversity! One nation, all people.”

Shape It Up with Neal Swedmark JANUARY Neal Swedmark makes planking off of a pole look easy. We caught up with the former personal trainer and Fitness Director at Anytime Fitness to learn more about keeping in shape and building muscle.

“Eat before and after a workout. Make sure you get some protein. Change it up. Don’t stick with the same routine for too long.”

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Stride • December 2013

Eat Like an Athlete We talked with NDSU track star, Greta Zeitz, about her diet as a vegetarian athlete. Keeping on top of her diet is an important factor in working towards dominating the high jump world. This Summit League Championship participant shared with us some of her favorite meals and her love for coconut water.

JANUARY

“I LOVE coconut water.

Zico and Vita Coco are two types that I drink. They’re great for hydrating and have no sugar or sodium.”

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Queen of Hearts FEBUARY February is American Heart month. We talked to Dr. Roxanne Newman, a cardiothoracic surgeon at Sanford Health. This Queen of Hearts shared her story about being a heart surgeon and what it’s like to save lives every day.

“We do surgeries daily. In fact, our care has become so immediate, working weekends is fairly frequent too.”

Lifetime of Fitness with Em Duncan FEBRUARY Em Duncan has devoted her life to the gym. In fact, at 87 years old, she still makes it to the gym three days a week. We talked with Duncan about her love for fitness and how she stays motivated when the urge to skip out on a workout occurs.

Shape It Up with Krystle Kvidt FEBRUARY Krystle Kvidt has traveled the country, bringing health and fitness everywhere she goes. This fitness guru is a Core Power certified yoga instructor, head coach of Davies’ High School Dance Team and teacher of various fitness classes around FM. We had the chance to talk to Kvidt about fitness and healthy eating.

“Stay active! Don’t feel sorry for yourself. Get up and do something.”

Photo by Andrew Jason

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Stride • December 2013

“Prevention over correction is my motto.”

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Eat Like an Athlete MARCH Dana Cirks knows you can’t out-run, out-bike or out-swim a nasty diet. With more than thirty triathlons and a half IRONMAN under his belt, Cirks is in the best shape of his life and credits much of it to his healthy diet. We met up with this triathlete and father of three to learn more about what it takes to fuel an elite athlete.

Shape It Up with Russ Drake MARCH Russ Drake, a personal trainer at Valley Fitness, uses an ‘old school’ mentality for training. His three golden rules of desire, dedication and discipline keep him and his clients focused while working towards their fitness goals.

“Make fitness a lifestyle choice before deciding on lofty goals. If you don’t make fitness a lifestyle, inevitably you won’t achieve the lofty goals you set.”

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Stride • December 2013

“I refuse to be the guy that says, ‘I can’t do that anymore,’ because of my age. I want to be as fit or more fit when I’m 70.”

A Healthy Conversation with Dr. Superwoman MARCH Dentist, business owner, wife, mother of two and triathlete, Dr. Marie Moeckel is a jack of all trades. We convinced this “Superwoman” to put down her cape for an afternoon to learn how she balances work, family and triathlon training. One thing is for certain, Dr. Moeckel doesn’t make excuses when it comes to fitting exercise into her schedule.

“Losers find excuses and winners find a way. …If you’re trying to get something done, you find a way to get it done.”

We Turned Three!

MARCH Spotlight Media turned three in March of 2013! In the company’s first three years, 66 publications were produced, 500,000 magazines were printed, 400,000 photographs were taken and over 4,000 pages of original content were created.

Not too shabby for three years of work!

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Fargo’s Biggest Losers APRIL In April, we met up with five local individuals who shared their inspiring stories of overcoming obesity. (Left to right) Erica Roscoe, Tim Rodger, Ramon Morin, Molly Klein and Kendal Shank are all proof that no matter what age, shape or amount of pounds an individual needs to lose, if you’re willing to work hard and focus on making a lifestyle change, it can be done!

”I was willing to do everything I needed to do to get where I wanted to be.”

- Tim Rodger

Fit 4 Life APRIL Age is no longer a valid excuse to skip working out.

We talked with three local individuals, Gary Kaeding, Carmen Delaney and Jane Anderson, who continue to make fitness a part of their adult life and gladly encourage others in their 40s, 50s and 60s to enter the wonderful world of fitness.

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Stride • December 2013

“I feel better now than I did in my 20s… As I get older, I have to remind myself that I’m aging because I certainly don’t feel it.” – Jane Anderson

Shape It Up with Austin Kemp APRIL In 2007, Austin Kemp was hit head-on by a drunk driver and fractured two vertebrae. After two years of attending physical therapy twice a week, this full time student and employee makes it a point to get in his daily workout and maintain a healthy lifestyle. We met up with Kemp to learn more about the challenges he faced after his accident and his workout tips for every muscle group.

“I try to eat five meals a day, if my schedule allows it, which provides my body with a steady supply of nutrients throughout the day.�

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Fargo Marathon The month of May for many FM runners is all about “the big race.” For the last nine years, the Fargo Marathon event has been a highlight for runners near and far. We compiled an A to Z survival guide on what it takes to make running any event a success.

MAY

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Stride • December 2013

”Did we get the shot? Because thats all you’re getting from me.”

— Andy Neidt

Team Judy MAY In less than a year, the Januszewski family experienced a loss they never expected: mom/wife Judy was diagnosed and passed away from cancer. The Januszewskis shared their story of strength, grief, inspiration, love and how they remember the courage and bravery Judy possessed throughout her battle.

“Mom’s wishes were to be kind to others, never have regrets, don’t sweat the small stuff, celebrate life, be there for each other ... and always love one another.”

– Angie Richter, daughter of Judy Januszewski

Shape It Up with Jen Nystrom MAY When Jen Nystrom isn’t producing the TV show, “Wildlife Pursuit,” she is in the gym sculpting her rock-solid physique. We met up with Nystrom to talk about her love for running marathons, lifting weights and healthy living.

“I like to say Rome was not built in a day… People expect the two week fix-all.

Day in and day out you have to focus on working hard.”

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Serving Up Summer Summertime in the FM area means soaking up the sun and enjoying the outdoors as much as possible before Old Man Winter shows up again. We compiled a list of healthy and helpful tips to make 2013 your best summer yet.

JUNE

Unique Workout: The Kettlebell Justin Wagner, a personal trainer at the Wallman Wellness Center at NDSU, shared tips and tricks on how using a kettlebell in your workout routine is more beneficial than pumping out curls with dumbbells.

JUNE

“Kettlebell’s are more functional in the fact that a lot of the weight is off-set, so you are training your body to handle those real life situations: picking up a bag of groceries, slinging a backpack on your back…”

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“It’s never too late to instill healthy eating and exercise habits into your family’s daily life. Since the summer comes with many hours of family time, when better to actively put those healthy habits to use?”

Shape It Up with The Newlyweds JUNE Kevin and Nicolette Jackson share more than just a love for one another, they share a love for the gym too! The newlywed couple showed us how they spend time together working out and explained why they place fitness on the top of their priority list.

“Fitness has so many advantages: stress relief, more energy and confidence just to name a few.” — Nicolette Jackson 31

photo finish Survival of the Fittest Stride’s first Survival of the Fittest Challenge pitted six area personal trainers against each other to test their skills in fitness, nutrition, flexibility and smarts. They competed in a push-up challenge, flexibility testing, fitness and nutrition trivia questions and more.

JULY

“Everything is fitness and nutrition; you have to do both, not just one.”

— Kayla Bogenrief

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Stride • December 2013

Shape It Up with Strongman Troy Henne JULY During the summer, Troy Henne prefers his backyard to the gym for workouts. With a change of scenery, we followed Henne to the great outdoors for some intense Stryke Fitness tips and tricks.

“Lift those extra sandbags off the dike and put ‘em to use!”

Back to the Basics of Yoga JULY We got the scoop on Bikram and Vinyasa yoga practices from Lucky Plested, co-owner of Fit Hot Yoga, and yoga instructor Krystle Kvidt.

“Twenty-six postures, two times through, 90 minutes, 105 degrees, at 40 percent humidity.”

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Local Heroes AUGUST It takes a selfless person to dedicate his or her life to serving others. In August, we shared the inspiring stories of Nicole Reno, George Vinson, Stephanie Collins, William Kennedy, Dan Schoonhoven and Dean Bloch and – all local men and women who serve the FM area with pride and compassion every day.

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Stride • December 2013

“We’re just trying to make someone else’s worst day a little better. That’s our focus as a fire department.”

– Dan Schoonhoven

MOE’S SOUTHWEST GRILL

2511 KIRSTEN LANE FARGO (Corner of 25th St & 32nd Ave S)

(701)356-MOES

Unique Workout: Paddle Boarding AUGUST We met up with Ben Magnuson, owner of SOL Surf Co in Detroit Lakes, MN, and Nate Benson, manager and lead paddle board instructor at SOL, to get the 411 on how to paddle board.

“Paddle boarding is becoming one of the area’s biggest sports.

It’s a great way to enjoy the lakes. Bonus: it’s a killer core workout too!”

Photo by Alison Smith

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photo finish Photo by Alison Smith

Pioneering Doctors SEPTEMBER New and innovative procedures and technologies are changing the field of medicine. We talked with 12 doctors who are taking medicine to new heights in the Red River Valley.

Shape It Up with Jerod Graff SEPTEMBER We talked with Jerod Graff about how he began competing in bodybuilding contests. Graff gave us four great moves for a shoulder workout and a look at his typical diet plan.

“It is very demanding on your body. Physically, you will be able to accomplish everything; it’s being able to keep your mind focused on the whole 12-week prepping time getting ready for the competition.”

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Stride • December 2013

“It takes a big effort to have a research program ... so the fact that we have it here in Fargo in a non university setting is pretty unique.”

— Dr. Cornelius ”Mac” Dyke

DOWNTOWN FARGO | (701) 232-2491

www.royaljewelersfargo.com

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This One’s for the Fighters OCTOBER These women all have something in common: cancer has changed their lives forever. (Left to right) Terri Abbott, Shaina Adelman, Pam Knapper, Janell Meier and Valorie Steichen shared their incredible stories of how strength, fearlessness, courage, faith and being an advocate helped them through their journeys with breast cancer.

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Stride • December 2013

“I’m not happy that I got breast cancer, but breast cancer changed me as a person for the better.” — Pam Knapper

HAPPY, HEALTHY & DELICIOUS HOLIDAYS

with Soy

Why not stuff a little soy into your stocking (and diet)

and give the gift of health this holiday season? Soyfoods have numerous benefits, including heart-healthy protein, fiber and isoflavones. They are also versatile in taste and texture and can be found throughout grocery stores.

Overcoming Adversity

tasty

SOYNUT BUTTER PIE

OCTOBER Ben Cousins shared how he overcame the challenges of autism to be successful in school, college wrestling and in life. Cousins inspires other youths to not be held back by labels, and he uses his story to help others.

“That’s my goal — just to inspire others and to let them know that everyone is special and you can achieve anything you want.”

For Free Recipes Or Information: swolf@ndsoybean.org | (888) 469-6409 | www.ndsoybean.org

Shape It Up with Cyclocross We met with Zach Johnson, avid biker and Cyclocross competitor, to learn about this unique sport. Johnson gave us some tips on how to train and how to get started with Cyclocross.

OCTOBER

“The idea is basically to get from point A to point B as fast as you can by jumping over obstacles, going through fields, crossing creeks and more.”

Arlan & Karla Swenson Moorhead MN Call for Appointment 218-236-4813 www.nwblinds.com

photo finish A to Z Guide to Volunteering We talked to local organizations and charities to find many opportunities for people to volunteer in the Fargo-Moorhead area. This volunteering guide provides a fantastic starting point for people looking to give back to their community.

“Volunteering is a wonderful thing to do …

It’s gratifying to know that you can help other people.” — Judy Greene

Shape It Up with Ashley Sornsin NOVEMBER We met with Ashley Sornsin, spin instructor at the YMCA, to learn more about this intense stationary bike workout. Sornsin shared everything you need to know to prepare for a spin class, from how to adjust the equipment to what you should wear.

“A one hour class is only four percent of your day. In class we work hard and sweat a lot, but we also have fun — it’s basically a cardio party!”

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Stride • December 2013

Photo by Ben Gumeringer

SHAPE

IT WITH

UP

KELLY LOPEZ

By Candice Grimm // Photos by J. Alan Paul Photography

Many know Kelly Lopez for her leadership and athletic genius on the NDSU volleyball court. This former volleyball standout has traded in her jersey for a different green and gold uniform: she is now an assistant strength and conditioning coach at NDSU.

T

oday Lopez works behind the scenes instead of in the spotlight. She helps train current NDSU athletes to be the best and strongest competitors they can be. She is the only female strength and conditioning coach on staff. As a former NDSU athlete she understands the rigorous schedule of her clients. “They have tough schedules, class schedules and traveling schedules,” Lopez said.

But having a tough schedule is no excuse for not working hard in the weight room. “Athletes come in every day ready to work, there’s no other option. That’s the culture and expectation we’ve set here. We don’t know any different because that is what’s expected.

That’s how we do it.”

We caught up with Lopez to learn more about the Do’s and Don’ts of the all-important exercise, the squat.

“

Squats improve lower body strength and are a staple exercise for any athlete’s workout routine. To a lot of people, squats mean a bar loaded with weights on your back. That’s not always the case. There are a variety of squat exercises available to athletes of all levels.

“Typically, we’ll start athletes with bodyweight first, see how they look and how they’re moving. We’ll work on their form and make sure they can hit the positions correctly. Once they’ve shown us that, then we’ll progress to a goblet squat,” Lopez said, “We’re not going to say ‘Hey, you have to squat with a bar on your back, no ifs ands or buts about it’ …We’re going to do what’s best for the athlete and their body and we’re going to help them get better and then eventually progress.”

I love being able to interact with the athletes; my co-workers are awesome.

Seeing our kids develop and how they appreciate and trust you … It’s not just about the four or five years our athletes are with us, it’s about everything else after that, setting them up for life to be successful.

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Stride • December 2013

”

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GOBLET SQUAT

1.

Hold the head of the dumbbell underneath with both hands.

2.

6.

Kelly’s for Squats 44

Stride • December 2013

3.

Place the dumbbell close to your chest.

Squat down as low as you can while keeping your feet flat on the floor. Keep your weight evenly distributed.

A Goblet Squat, or most commonly known as a Dumbbell Squat, is a great exercise to learn that reinforces the basic squatting movement pattern.

4.

Set feet slightly wider than hip width apart, with toes slightly pointed out.

Emphasize digging the feet into the ground and rotating your ankles out.

Doing so will help prevent your knees from caving in at the bottom of the squat.

5.

7.

Throughout the movement continue to push and keep knees out. Do not allow them to collapse in.

1. Have spotters ready and

available when performing a squat with weights. Be sure safety bars are set when performing a back squat.

8.

Stand tall with chest up, and brace your core.

Once you’ve hit the proper depth, drive up strong while continuing to stay braced, and return to your start position.

2. “Push knees out, stay rotated out.”

Keep knees out to avoid knees caving in at the bottom of the squat.

Dig feet into the ground and rotate ankles out prior to the movement.

3. Keep chest up

and core locked in tight.

BACK SQUAT

1.

Set feet slightly wider than hip width apart, with toes slightly pointed out. Use the same set up as the Goblet Squat.

2.

6.

3.

The Back Squat adds an element of challenge by placing the weight in the back of the squat position instead of in front.

Grip the bar hard, pull yourself under the bar.

4.

Pull your elbows down and into your sides.

5.

Rotate ankles out.

Squat down as low as you can keeping your feet flat on the floor. Keep your weight evenly distributed.

7.

Throughout the movement continue to push and keep knees out. Do not allow them to collapse in.

8.

Stand tall with chest up, and brace your core.

Once you’ve hit the proper depth, drive up strong while continuing to stay braced, and return to your start position.

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