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and their TOP



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DEB WILLIAMS To the Rescue!

5 2014

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The Dark Side of

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Stride’s Team

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

January 2014


he New Year symbolizes many things for different people: the time to set (and reach) new goals, the happiness of your growing family, or the joy of all you accomplished in the past year. Perhaps the New Year symbolizes something less cheerful: the evidence that you are one year less young (isn’t that a nice way to say it!), the reminder that tax season is approaching, or the regret of your unattained goals. No matter what feelings you associate with the start of a new year, realize that it ultimately symbolizes a fresh start for everyone. Tell Debbie Downer and Negative Nancy to take a hike, and make the most of this turning of time. We want to maximize your chances of happiness this next year, so for this issue, we gathered expert tips to help you achieve the goals you have set for 2014. For me, the New Year symbolizes new opportunities and achieving the next step in my life. This is my last issue as co-editor of Stride, and I couldn’t be happier with all of my experiences while working with this magazine, meeting amazing people and telling incredible stories. As Candice and I say goodbye, I couldn’t think of a more fitting issue to present to you readers than one that will help you achieve your goals and become the person you want to be in 2014.

Josie Eyers 4

Stride • January 2014

anuary is my favorite month of the year. It may be dreadfully cold, filled with long, dark days, but it marks the beginning of a fresh calendar year. It makes us stop, reflect, and think about the future. New Year’s resolutions are drafted, and plans are set up to successfully execute the goals we’ve set for ourselves. January gives us a time to think ahead and open our minds to the endless opportunities the next 365 days could bring. The beginning of 2014 will mark the start of a new adventure for me away from the FM area and Spotlight Media. It is with a bittersweet feeling to announce this issue of Stride will be my last as co-editor. This Midwestern girl, used to green grass, tall trees and lots of lakes, will be moving to Tucson, AZ. I am excited and grateful for the opportunity, but will miss being a part of Stride and the Spotlight Media team tremendously. It has been an honor and dream come true to be able to write for a beat I am passionate about and a community I love. Best of luck to you, dear reader, as the New Year unfolds! May 2014 be your happiest and healthiest year yet. Remember to eat your vegetables, smile at least three times a day, and keep chasing after your dreams! If you don’t, who will?

Candice Grimm

PUBLISHER Spotlight Media LLC. President/Founder Mike Dragosavich Editorial Director Andrew Jason Stride Editors Candice Grimm, Josie Eyers Art Director Andy Neidt 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, Paul Bougie Circulation Manager Seth Holden Administration Erika Olson Web Developer Nick Schommer Photography J. Alan Paul Photography (, Jessica Fleming Delivery Codey Bernier, Chris Larson, George Stack, Matt Johnson


CONTACT 502 1st Ave N Ste 100 Fargo,ND 58102 701-478-7768

Stride Magazine is published by Spotlight Media LLC. Copyright 2014 Stride Magazine & All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & Stride Magazine & will not be held responsible for any errors or omissions found in the magazine or on Spotlight Media LLC., accepts no liability for the accuracy of statements made by the advertisers.

Contents 8

Brains and Brawn Becoming an expert at anything takes time and dedication. Read on to find out how investing in your own physical fitness can lead to great things.


meet the



Here’s to a Healthier New Year!




























Start the new year off right with goal setting activities and good food! Find out how here.


The Dark Side of Boomtown Fargo is thriving and attracting job seekers from all over the country. A look into an area homeless shelter paints a darker picture of Fargo’s housing market.


The Dark Side of Boomtown


New You in the New Year We’ve talked with local experts on how to make 2014 your best year yet, from finances to personal fitness!

40 Fitness Over 50 Welcyon, Fargo-Moorhead’s newest gym, is making it easy for Baby Boomers to keep fitness a part of their daily routine.


New You in the New Year


Shape It Up We spoke with Rachel Noah, a local fitness instructor, to fill us in on the fiercely intense, hardcore Body Combat class she teaches at VAYU Yoga.

Get Involved Email info@spotlightmediafar with your story ideas.


Stride • January 2014

Shape it Up

Abdul Baker, MD

Neurosurgery Essentia Health-32nd Avenue Clinic Dr. Abdul Baker, a neurosurgeon, has joined Essentia Health-32nd Avenue Clinic in Fargo, ND. Dr. Baker has a special interest in spinal oncology, spinal trauma, minimally-invasive and motionpreserving spine surgeries. He is pleased to work with the collaborative neuroscience program at Essentia Health and plans to introduce a comprehensive Spine Center. “I want to provide the highest-standard, multidisciplinary approach of treating patients with neurologic problems using all the clinical resources available at Essentia,” says Dr. Baker. “My goal is to provide compassionate yet comprehensive neurosurgical care for my patients.” Dr. Baker earned his medical degree from Wright State University in Dayton, OH. He completed his residency in neurosurgery and a complex spine fellowship at the University of Louisville in Louisville, KY. Most recently, Dr. Baker completed a second fellowship in spine and peripheral nerve surgery at Johns Hopkins University Department of Neurosurgery in Baltimore, MD. To make an appointment with Dr. Baker, call 701.364.8900. To see his full profile, go to and click on “Find a Medical Professional.”

Brains & Brawn

how you can be an



y first idea for this column was to somehow find a fresh take on New Year’s resolutions—probably a hopeless task. Then I learned that this issue of Stride would feature experts in different categories who can help people achieve their New Year’s goals. This got me thinking about expertise and how it affects people’s perspectives on fitness. Though fitness experts have a lot to offer the rest of us, it’s worth examining how expertise can also hold us back. It’s worth asking when the expert/ non-expert distinction is helpful and when it isn’t. By Gwendolyn Hoberg

A sign posted at my gym states that only two percent of people achieve the results they want without a personal trainer. While this statistic leaves several specifics unanswered—like, is this within a certain time period?—it seems to make a pretty strong case for expertise in the form of personal training. Everyone who exercises benefits from other kinds of expertise, too, whether they realize it or not. Physiologists have improved our understanding of how the human body works, and sports medicine physicians help treat and prevent exercise-related injuries. On the other hand, thinking critically about experts and expertise from time to time is prudent. If someone is unwilling to start an exercise program without first consulting a trainer, and this prevents her from even going on half-hour walks a few times a week, I’d say that’s a problem. This sort of appeal to expertise is probably linked to procrastination, at least in part. To give a less extreme example, someone might be unwilling to try new equipment at the gym because


Stride • January 2014

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

he hasn’t gotten thorough, one-on-one training on the equipment. Again, training has value—maybe after a few solo attempts, in this situation—but as long as he has enough knowledge to prevent injury, this guy should just go for it. Another way to think about expertise is to expand the scope of who can be an expert, without watering down its meaning. Ask yourself if expertise has become too other-focused in your fitness life. In other words, try on the role of expert yourself. It is empowering to realize that even if you will never be a certified personal trainer or a licensed sports medicine practitioner, you can become an expert on certain facets of your own personal fitness. Push-ups: how many could you drop and do right now? How many would you be able to do after two weeks of daily practice—two years of daily practice? Re-frame the idea of “getting better at push-ups” by calling it “becoming an expert on my push-up limit.” Simultaneously, become an expert on the proper form

for push-ups. This includes paying attention to your anatomy and how your body moves, as well as consulting resources like magazine articles, videos, or, yes, a personal trainer. This concept of expertise may seem watered-down, exactly what I hope not to do. It may seem like a feel-good, no-problem definition of expert that undercuts the hard work and years of training true expertise requires. But I agree that the word “expert” shouldn’t be applied lightly, and that expertise isn’t a quick, easy accomplishment. A July 2007 Harvard Business Review article, “The Making of an Expert,” offers an articulate introduction to expertise: “The development of genuine expertise requires struggle, sacrifice, and honest, often painful self-assessment. There are no shortcuts. It will take you at least a decade to achieve expertise, and you will need to invest that time wisely, by engaging in ‘deliberate’ practice—practice that focuses on tasks beyond your current level of competence and comfort. You will need a well-informed coach not only to guide you through deliberate practice but also to help you learn how to coach yourself. Above all, if you want to achieve top performance . . . you’ve got to forget the folklore about genius that makes many people think they cannot take a scientific approach to developing expertise.” As rigorous as this view of expertise is, it is compatible with the view I am encouraging. Over a decade, over your lifetime—over a single week, to start—commit to becoming an expert on one limited but meaningful thing: your own physical fitness. After all, there probably isn’t anyone more invested in this subject than you.

“Over a decade, over your lifetime— over a single week, to start—commit to becoming an expert on one limited but meaningful thing: your own physical fitness.”


Photo by J. Alan Paul Photography


Healthier New Year! As the new year begins, many people set goals to improve their health, and often that involves eating a healthier diet or getting more exercise. Making lasting lifestyle changes can be challenging, but focusing on simple, realistic steps can lead to success 10

Stride • January 2014


GARDEN-ROBINSON Ph.D., R.D., L.R.D. Julie is a professor and Food and Nutrition Specialist with the NDSU Extension Service.

GOAL SETTING 101 Set a single, specific goal, write it on a piece of paper and attach it to your refrigerator or bathroom mirror. Work on your goal one step at a time. Even better: Find a friend with a similar goal and encourage each other toward better health. Here is a goal-setting strategy to personalize for your own goal.

1-3-5 Method of Setting Goals


Set 1 goal at a time. “I want to lose 10 pounds by ________.” (If weight loss is your goal, add date about two to three months away for a one to two pound weekly weight loss.) List 3 reasons why you want to achieve this goal. “I want to reduce my risk of diabetes.” “I want to have more energy.” “I want to fit in my clothes better.” List 5 techniques you’ll use to achieve this goal. “I will have a protein-containing breakfast every day.” “I will eat at least 4 ½ cups of fruits and vegetables per day.” “I will go for daily walks or jogs with my exercise buddy.” “I will keep an activity/food journal to track my progress.” “I will set weekly goals for myself and reward myself with a nonfood item when I achieve them.”

THREE HEALTHY TIPS 1. Satisfy your sweet tooth in a healthy way. Indulge in a naturally sweet dessert – fruit! Enjoy a cup of berries or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

2. Find out how much food you need.

Get a free “Daily Food Plan Worksheet” at

3. Take your time.

Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough. Remember, your brain needs at least 20 minutes to get the message that your stomach is full.

RED LENTIL SOUP Have you tried fiber-filled, protein-rich lentils? Here’s a delicious soup that’s ready in about 40 minutes to enjoy on a cold winter day. • • • • • • • • • •

8 c. chicken broth, low-sodium 2 c. red lentils (dry) 4 medium carrots, diced 1/2 tsp. cumin 1/2 tsp. paprika 1 large onion, diced 1-2 cloves garlic, minced 2 tbsp. olive oil 2 chicken bouillon cubes, low-sodium 1 (10-ounce) can diced tomatoes and green chilies • 1 lemon, juiced (about 1/3 cup juice) • Optional: Fresh parsley (for garnish)

*Sort, then rinse lentils. Place broth in a large pot, add lentils and bring to a boil. Add diced carrots. Cover, cook gently for about 30 minutes while stirring occasionally. When lentils are tender, add dry spices, bouillon cubes and diced tomatoes. While soup is simmering, saute onions and garlic in a frying pan using olive oil. When golden brown, add to soup mixture. Simmer for five minutes. Turn off heat and add lemon juice to pot, stir. Garnish bowls of soup with parsley if desired. Makes 12 servings. **Per serving without chicken: about 170 calories, 3 grams (g) of fat, 25 g carbohydrate, 11 g protein, 11 g fiber, and 180 mg sodium.



The Dark Side

of Boomtown By Sarah Tyre Photos by J. Alan Paul Photography and Jessica Fleming

JOBS ARE PLENTIFUL and our unemployment rate is one of the lowest in the nation. Things are looking good for Fargo. People are traveling to our humble state in search of better jobs and a better life. For some, Fargo may not be as picturesque as they believed. It’s getting harder to ignore the growing overflow numbers in area homeless shelters. We explored one local shelter to learn more about the darker side of the economic boom. *For privacy, some names have been changed.


Stride • January 2014

Imagine sleeping here?

This photo was taken underneath the First Avenue Bridge. We found the sleeping bag hanging there.


Community The Experienced Mechanic


t's no secret that people from all parts

With the arrival of his first pay-check,

After doing some research, Ben and his

Tom handed a staff member several

wife found Fargo to be a much more

crisp bills stating: “I couldn’t have gotten

reasonable city to live in. Still, they

this job without that gift.”

struggled finding housing and took to

of the nation are traveling to our city.

living in a hotel.

Tom, an experienced mechanic, is one

In a few weeks, Tom saved enough mon-

of those people. The Louisiana native

ey to rent an apartment. He says his lucky

Ben is a professional driver and his wife is

came to Minnesota in search of a job. He

boots led him to a landlord who was

an electronics assembler. They are stay-

found work immediately, but could not

looking to give a working guy a chance.

ing at the Churches United Shelter and

find housing. Tom found himself burning

Tom paid his good fortune forward by in-

trying to save up money to look for an

through his earnings quickly, paying to

viting two individuals from the shelter to


sleep in a hotel room. To save money, he

stay with him for a month and help them

started sleeping outside and eventually

find jobs.

“Finding a job wasn’t an issue, but stay-

lost his job. Tired and hopeless, he found

ing in a hotel for a month, paying a nightly

his way to Churches United in Moorhead,

rate – if you add everything up, it was like

an emergency homeless shelter. During his job search at the shelter, Tom quickly found another job. Tom’s hope began to fade when he learned he needed to provide his own steel-toe boots.

The Skilled Laborers


$1,400 for a whole month. They don’t have any kind of reasonable extended-

nother shelter resident, Ben,

stays here. So we were working every day

has a similar story. Originally

for a hotel,” Ben said. “You see efficien-

from the South, Ben and his

cies for $300/350. You’re like ‘They’re

wife also heard of the prosperous econ-

Fortunately, Churches United has a pay-

omy in North Dakota. A day spent in Wil-

it-forward fund. Tom was given money

liston revealed impossible housing costs.

to help pay for his work boots under the

cheap, not a problem.’” Ben and his wife were not prepared for the application, deposit and rental fees.

condition that he pay back the shelter or pass on the good deed and help the next guy himself.

Left: Churches United makes sure to invest in children and families. Their philosophy goes back to "It takes a village to raise a child." Right: Jane Alexander is the executive director at Churches United and has dedicated her work to providing a welcoming, nurturing environment for those in need.


Stride • January 2014

“The problem is, when we were doing the research, they didn’t tell you how ridiculous the management companies are. They require somebody to have a

“The mission of the eight original churches was to include

EVERYONE.” 650-700 credit score to rent a $300/

The average number of residents per

than the larger message that homeless-

month apartment. That’s insane,” Ben

night has inclined steadily at Churches

ness is not one face or one set of issues.

said. “Eighty percent of the people that

United since 2003. Between 2003 and

live here (in Churches United) work ev-

2012, it rose 170 percent with signifi-

“The struggle out of it can be very dif-

ery day. Most of them have good jobs.

cant increases since 2010. The number

ferent for people. There are some people

It is the situation with these landlords,”

of families and children in the shelter

here who are working and saving money

Ben said.

has also gone through a dramatic in-

and will get out in two or three weeks.

crease. They are experiencing a 22 per-

It takes about $1,000 to get a security

Ben noticed other residents having the

cent increase in families, and an 80 per-

deposit — first and last month’s rent,”

same issues. “If you’ve had an eviction

cent increase in the number of children

Alexander said. “If they have bad credit,

or something like that, even if it was 10

in one year.

if they have any criminal record, they’re

years ago, it’s going to be a problem.

going to have a very hard time finding a

There’s no sense of re-starting, sins

Churches United is unique in that they

place. And that’s not their fault as much

forgiven or change. I know people who

house single men, women and families.

as it is a landlord or the housing market.

haven’t been arrested in 15 years and

Other shelters in town cater to specific

Less than two percent vacancy makes it

they’re still having a problem getting

groups, for reasons such as domestic

very tipped to people who have money,

into an apartment for that. I mean, come

violence (YWCA) or substance abuse

good credit and a good record. Land-

on, 15 years? Obviously they’re not do-

(Gladys Ray Foundation). The mission

lords don’t have to take a chance on

ing anything else, and they’ve straight-

of the eight original churches was to

anything. So we see it largely as a hous-

ened up. I can understand if it was cer-

include everyone. That’s an idea that

ing crisis in this community. If there was

tain offenses, but anything else – come

program director Jane Alexander calls a

more availability there would be far less

on, really?” Ben said.

“complicated invitation.”


“We try hard to individualize programs

Churches United recently implemented

within the larger shelter to meet the dif-

the Coordinated Assessment Referral

The Shelter

ferent needs of families because they

and Evaluation System (CARES) to as-

om and Ben are just two faces in

have different needs from singles. Sin-

sess each individual’s need digitally.

a sea of many at the Churches

gle men who are trying to work – their

This system is particularly beneficial in

United shelter. One thing is cer-

needs are very different than men who

Fargo-Moorhead because of its ability

tain about the shelter: there are a lot of

have been homeless a very long time,”

to transfer information from one opera-

people here. The lobby is a constant

Alexander said.

tion to another, including across state


bustle of people.

lines. Previously, sharing information Alexander stresses that the needs of the

was difficult and residents were con-

different programs are less important

stantly re-telling their stories.



A Day In The Life

“Starting over, telling your story again, to

a crowded community center. They are

the next helper, is incredibly wearing and

asked to go do stuff to help themselves

discouraging because you know what

during the day. It also gives them a chance

happened. What comes from telling the

and reason to have to see the case man-

story? Nothing,” Alexander said.

ager and nurse.”

“One of the things about the homeless that everyone has to realize is that nobody wants to be one.


THEY’RE EMBARRASSED.” - Fargo Mayor Dennis Walaker

The Community

Another mission of Churches United is accommodating those who have fallen through mental health system cracks. “If the mental health system is not investing in creating changes to meet the needs of the people that are not fitting their system,


ommunity oblivious






A lot of mystery surrounds emergency shelters. What goes on behind those walls? Here is a look at what a typical day is like in the Churches United Shelter.


6:30 – 8:30 a.m. • Breakfast 8 a.m. • Bus leaves for work • Families have to get children to school • Morning chores • Second group of mother’s line up with toddler’s go to Headstart 9 a.m. • Single person dorms close


$200,000 grant from the Bush

Foundation along with funding from

then we haven’t got a working system. The

United Way is helping the Fargo-Moorhead

helping system has to help the outliers as

Coalition for Homeless Persons operate

well as the mainstream. We’ve got outli-

more efficiently.

ers here,” Alexander said. “We’ve made it

Afternoon 12 - 1 p.m. • Lunch is served Around 2 • Afternoon snack for kids. • Activities for children and toddlers, including crafts, and outings to the library.

really hard to not be homeless. For people

“We cannot continue doing what we’re

who’ve been homeless it’s really hard not

doing today. That’s simply just trying

to continue doing that anymore. It’s al-

to address the immediate needs of the

most impossible in this city. You cannot

homeless. What we need to do is either


rent a place without some subsidy.”

create a place for these people to learn

6 p.m. • Dinner 7 p.m. • Overflow bed sign up 8:15 p.m. • Overflow bus comes to take single men and women on overflow to the volunteer churches. 8:30 p.m. • Snack • Evening chores • Children go to bed 10:30 p.m. • Lights out • Night Time security guard arrives

new job skills or they can go out and The balance between nurturing and not

become parts of our community. One

fostering entitlement is a line that staff

of the things about the homeless that

members walk every day. Residents are

everyone has to realize is that nobody

given responsibilities and chores. They

wants to be one. They’re embarrassed,”

have to meet regularly with their case

said Fargo Mayor Dennis Walaker.

managers to ensure progress. The staff at Churches United stresses “This is about getting out of homeless-

the idea of temporary refuge. “It is not

ness. This is not about just piecing to-

a home. Our work is not done until each

gether a life in shelters,” Alexander said.

person and family has a place to live and a

“One of the reasons we close the dorm is

supportive community in which to grow,”

so that people don’t lie around and sleep.

Alexander said.

So that they are slightly uncomfortable in


Stride • January 2014


Stride • January 2014



GRIMM AND JOSIE EYERS PHOTOS BY J. ALAN PAUL PHOTOGRAPHY AND BEN GUMERINGER The New Year is here. Ambitions are high. “New Year’s Resolution” lists are plastered everywhere from bathroom mirrors to refrigerator doors. Your 2014 game is planned out, and there’s no way you’re going to deviate from completing your goals! ... If only it was going to be that easy. To make sure you won’t stray away from your resolutions, we’ve compiled tips from area experts on how to make 2014 your best year yet!

Hair & Beauty Style Nutrition Finances Go Green 20










Get Organized Volunteer Fitness Health Travel 31












Pictured in photo is Kris Eckroth, Makeup artist at Hair Success


Vadnais Salon Owner

Pam Vadnais is a stockholder and managing partner at Hair Success Salon and Day Spa in Fargo. She received her cosmetology license from Mr. Don’s State College of Beauty. In addition to managing, Vadnais is an active stylist and participates in a mentorship program with new hair and beauty talents.

Hair & Beauty FIVE BEAUTY TIPS FOR 2014 for hair, but for fashion as well.

have to achieve a flawless application or an all day wear. Try CC Cream by Smashbox or Skinperfect Primer by Dermalogica for your face primer needs.

2. Shampoo: Invest in a good dry

4. Gold: Accessorize with rose gold

1. Color: Bold colors are in, not only

shampoo. They are great for second day hair and add volume to limp hair. Reach for Redken’s Powder Refresh Dry Shampoo, Tigi’s Dirty Secret Dry Shampoo, or Pureology’s Fresh Approach Dry Shampoo for a great product.


3. Primers: Face primers are a must

Stride • January 2014

jewelry. It is a perfect accent to any ensemble!

5. Eyelashes: Long eyelashes are

the latest craze. Achieve the look by having lash extensions done, or use an over the counter lash regiment, like NeuLash Eyelash Enhancing Serum.

PERSONAL GOAL FOR 2014 “To make a guest appearance on my favorite TV series, The Sons of Anarchy.” -Pam Vadnais


701-232-9410 (North Fargo) 701-232-9383 (South Fargo) Website:




Wardrobe Stylist

Pictured in the photo is Aliah Olson, Store Manager of Kittson Fargo

Style FIVE STYLE TIPS FOR 2014 1. Keep it simple, less is more.

The key is to find a few basic items that you can mix and match with, creating countless different style options with only a few items on hand. That way your look is always changing without breaking the bank!

2. Be brave, be bold!

Don’t be afraid to step into unmarked fashion territory for yourself. Make heads turn with a bold statement piece necklace. Wear skinny jeans with a royal or nude colored heel. Fashion lets you create, express and explore – take a risk to find your inner bold beauty!

3. Feel the texture.

Textures are a big feature this upcoming year: lace, distressed denim, fur, embroidery, sequin and more. Keep the texture as the focal point of your outfit, and everything else around it more simple. Leather leggings with an oversized sweater and scarf is a perfect example of a simple look, jazzed up with some textures and unique details.

4. Layer it.

While living on the North Dakota tundra, layering is something every woman should master! Layers can be a wonderful and versatile accessory as well. Pair your favorite cocktail dress with a loose, unbuttoned boyfriend blouse, and put a fur vest on top for a bold (and warm!) statement. Layer leg warmers over

Alexy Johnston is the Creative Director of Kittson Boutique. Originally from northwestern Minnesota, this small town girl has always had a love for fashion. Johnston double majored in both Photography and Exercise Science. She keeps Kittson in the forefront of the fashion world by taking photos, creating new styles and managing Kittson’s extensive social media platforms.


701-356-0688 Website:

leggings with wedge boots for a simple, casual daytime look.

5. Wear your confidence!

Whatever your style may be, rock it and make it your own! Be confident and comfortable. Like we say at Kittson, “If you look good, you feel good. If you feel good, you do good!”

PERSONAL GOAL FOR 2014 “I want to help Kittson reach new levels. Besides fashion, I am also really into fitness, and would love to complete a full marathon this year!” - Alexy Johnston




Garden-Robinson Nutrition Specialist

Nutrition FIVE NUTRITION TIPS FOR 2014 1. “Eat a rainbow” of fruits and vegetables.

Fill half your plate with colorful fruits and vegetables. These low-calorie foods provide vitamins and minerals needed for good health. Most adults need about 4 ½ cups of fruits and veggies every day. Take advantage of locally grown fresh produce when it is in season and at its best quality and nutrition.

2. Expand your protein sources.

We all need protein to maintain our bodies. On average, people ages nine and older need about five to seven ounces of protein foods daily. Choose a variety of protein foods, including lean meat, poultry, seafood, eggs and plant proteins. Plant proteins such as dry beans, lentils, chickpeas, soy, nuts and seeds often are economical ways to stretch your food dollars. Have a small handful of nuts or seeds for a hungertaming snack.

3. Enjoy a variety of whole grains. At least half of our grain choices should be whole grains. They provide heart-healthy fiber, B vitamins and minerals. Don’t be fooled by the color of cereal or breads, though. “Brown” food isn’t necessarily whole grain, so be a label reader. Look for the word “whole” at the beginning of the ingredient list. If you need to follow a gluten-free diet for medical reasons, eating buckwheat, certified gluten-free oats, popcorn, brown rice and quinoa can fill your whole grain needs. 4. Be aware of your beverage choices.

We can easily overindulge in calories with beverages, since they don’t satisfy hunger as well as solid foods. When you are thirsty, drink calorie-free water. Try antioxidant-rich green tea as a pick-me-up on a cold day. Enjoy low-fat or fat-free milk or fortified soymilk to get your calcium, vitamin D and potassium. If you can’t resist a special beverage, have the smallest size and sip it slowly.

Julie Garden-Robinson is an Extension Food and Nutrition Specialist and professor in the Department of Health, Nutrition and Exercise Sciences at NDSU. She is a licensed, registered dietitian with a master’s degree in nutrition and a doctorate in food chemistry. A published researcher in nutrition education and food science, Garden-Robinson also writes columns, newsletters and a blog. Most recently, she is the project director for a Cass-Clay project, “Faith Communities Alive!” with Dakota Medical Foundation funding. NDSU DEPARTMENT OF HEALTH, NUTRITION AND EXERCISE SCIENCES Phone:

701-231-7474 Website:

5. Be mindful of food safety.

About one in six people in the U.S. become sick due to food safety errors, but most of the illnesses could be prevented. Be sure to wash your hands for at least 20 seconds before preparing or eating food, and avoid cross contamination by cleaning cutting boards and other surfaces. Use a food thermometer to test doneness. Remember that most leftovers are safe to eat for three or four days when stored in a 40 degree F refrigerator.

PERSONAL GOAL FOR 2014 “I became a master gardener a couple of years ago. My goal is to continue to learn about gardening and to try growing some foods I enjoy but I have never planted. ... I know that gardening provides physical activity and increases the likelihood that my three kids will eat their veggies, so those are added bonuses.” -Julie Garden-Robinson


DOWNTOWN FARGO | (701) 232-2491




Financial Planner

With over 25 years of experience as a financial adviser, Douglas Schmitz specializes in helping individuals and business owners make important financial decisions. Those decisions often include building assets for a comfortable retirement, planning for the expenses of a child's education, managing financial risks and developing strategies for cost effective transfers of assets through multiple generations. A large part of Schmitz's responsibility at Financial Strategies Group is allocating financial resources to accomplish a client's goals.

Finances 5 TIPS FOR FINANCIAL PLANNING IN 2014 1. Review your retirement plan

contributions to make sure you are maximizing your benefits. The first rule

of thumb for company-sponsored plans like 401(k)s is to put in at the very least the minimum amount to get the maximum company match, and then increase your match with part of every raise that you get. Keep in mind that when you invest one dollar and your employer matches that dollar, you just made a 100% return on your investment.

2. Review your primary monthly

expenditures, like your car payment and your rent or your mortgage. If you have a car payment, you may even consider refinancing because there may be more competitive interest rates that you can take advantage of. If you have a mortgage on your home, continue to review refinance rates because a small change in interest

rates can make a big difference over the life of your mortgage.

3. Review your phone and entertainment expenses. Compare your plans with cable, dish, and streaming services like Netflix. Do you need everything you have, or can you get everything you need for less money? Telephone services have become a part of this package, so consider what you pay in that area and maybe it's as simple as dropping a landline, or converting a landline to a cellular.

4. Review your insurances for two main


701-234-0103 Website:

5. Start a budget.

Just do it, even if you have done it before and quit. It can be helpful even if you only continue it for six months or one year. The process of budgeting will help you understand where your money is going and where you can save money. Sometimes we resist doing a budget because we do not want to face where our money is going. That's why people that resist a budget the most generally need one the most. *These statements are not considered tax advice, legal advice or insurance recommendations. Please consult the appropriate professional that can review your specific needs and advise you accordingly.

reasons: coverage and price. Assure you

have adequate coverage to meet your needs. Pricing varies a lot between insurance companies, so what may be a good price for you this year may not be competitive next year. Compare apples to apples and do not sacrifice quality for premium; however, good quality coverage varies in price so get a couple quotes to assure that you are in a competitive price range.

PERSONAL GOAL FOR 2014 “As I approach retirement, I would like to have continued enthusiasm to train some new advisers coming into the financial planning industry.� -Douglas Schmitz





Maria Bosak is the owner of Eco Chic Boutique with locations in Fargo and Bismarck, ND. She is an Eco-Expert in the field of re-purposing furniture and Green Living. Maria is also the founder of Fargo Junk Market. A twice a year event held to showcase other vendors of re-purposed furniture and vintage decor.


701-356-6600 Website:

Go Green FIVE GREEN TIPS FOR 2014 1. Dry skin is always troublesome in the winter months.

Make your own sugar scrub by combining organic sugar, olive oil (Jojoba and others work too) and adding your favorite smelling essential oil. You will have baby smooth skin.

2. Recycle your old furniture by giving it a facelift.

We recommend eco-friendly paint like Chalk Paint® to modernize furniture into new trendy pieces.


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3. Donate. Donate. Donate.

Clutter creates chaos and is unhealthy for the soul. You will feel healthier and do a good thing by donating that “stuff” clogging up your closets that you don’t use.

4. Fragrances are awful.

During the winter when our houses are sealed up we need to remember that all the fragrances from air fresheners can make us sick. Use alternatives like essential oils and ditch the nasty chemicals.

5. Use items you already have.

The landfills are full, they don’t need more junk. For example, don’t throw away wine

bottles. Wrap them with Jute or Hemp Twine and make decorative vases.

PERSONAL GOAL FOR 2014 “To spend more time with philanthropy and giving back to the communities that are home to Eco Chic stores. Well, that and lose 10 pounds before my 40th birthday. Cheers to a great 2014!” - Maria Bosak





Professional Organizer

Deb Williams, owner of Ducks in a Row Organizing, has been helping people and businesses in the FM organize their stuff for over six years. Formerly a disorganized person, Williams knows what it’s like to live with clutter. She has mastered the art of organization and enjoys helping others do the same.


701-361-0993 Website:

Get Organized FIVE ORGANIZING TIPS FOR 2014 1. Declutter.

Before you buy your organizing containers, declutter what you have first. Don’t try to organize things you don’t want or need. Instead, simplify, and then buy containers to organize what is left. This will save you time and money!

2. Avoid the “miscellaneous” drawer.

If it’s worth keeping, it’s worth naming and keeping nicely. Instead of having a “Junk Drawer” or “Junk Room,” define what is worth keeping and toss what isn’t. This will help cut down on clutter and will help

you find what you’re really looking for more easily and efficiently.

3. Avoid getting “too” organized.

Whatever organizing system you choose, make it as easy as possible. Try not to get caught up in the very small details! The less complicated your organizing systems are, the more likely you are to stick to them.

4. Set a routine.

The key to a great and functioning organizing system is routine. Every time you organize something, incorporate the maintenance required to keep it organized into a routine – that is the magic of staying organized!

5. Take it easy on yourself.

Remember, if you start organizing and it doesn’t go so great, you get to start all over tomorrow. Take it one step at a time; getting organized doesn’t happen overnight!

PERSONAL GOAL FOR 2014 “Start a gratitude journal, and make it a habit that is easy enough for me to maintain. I’d also like to make one dream come true and take an awesome vacation!” -Deb Williams




Volunteer Expert A Fargo native and graduate of the University of North Dakota, Pat Traynor has been president of Dakota Medical Foundation since 2000. He also led the establishment of the Impact Foundation to help nonprofit leaders become exceptional at fundraising. The foundations’ website connects people wanting to share their time, talents and treasure with thousands of volunteer opportunities at over 500 area nonprofits.


Volunteer FIVE VOLUNTEER TIPS FOR 2014 1. Volunteer with friends.

Talk with co-workers, circles of classmates or others about uniting over a volunteer project. Volunteering deepens friendships in ways that other social experiences can’t begin to match.

2. Be adventurous.

Challenge yourself to experiences that are new and eye-opening. Get out of your comfort zone by connecting with an entirely new organization or cause. You’ll witness life through a new perspective.

3. Serve at your church or your school. Ask your pastor or a principal about


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meaningful opportunities for service. Pastors and priests are excellent at matching people with a variety of ministries. Schools have opportunities that span from working directly with kids to helping out in the office. Volunteer to join a committee or a board if you want more of a leadership role.

4. “Volunteer” in small ways every day.

Do more, give more and listen more every day. Get in the habit of performing small acts of kindness. Go out of your way to compliment the good in others. Visibly rejoice when others succeed. Demonstrate that you are grateful to be alive every day and you will be more alive. Life is short: here’s one way you can fit more volunteering into each and every day.


701-271-0263 Website: FIRSTLINK Phone:

701-235-SEEK Website:

5. Connect to a parade already in progress.

Volunteer for the United Way’s Day of Caring. Run for charity in the Fargo Marathon. Participate in Fill the Dome, Bras or Bros on Broadway, charity galas and Giving Hearts Day. These one-day or singleevent drives are festive and exciting, and inherently bring you back for more. Or join a service club like Rotary or Kiwanis that perform service throughout the year.

PERSONAL GOAL FOR 2014 “Get my whole family more involved in the Fargo Marathon giving opportunities.” -Pat Traynor





& Schumacher Ben

Personal Trainers

Jenny Trucke is a six year veteran personal trainer in the Fargo-Moohead area. Trucke enjoys working with goaloriented clients of all levels to set up a personalized exercise program to meet and even surpass their goals.

Fitness FIVE WORKOUT TIPS FOR 2014 1. Keep yourself accountable.

It takes 21 days to make a habit. Workout with a friend or find a trainer to help keep you accountable and stay motivated. Seventy percent of people make fitness related New Year’s Resolutions, however, 90 percent of those people quit within the first month.

2. Kill the “too busy” excuse.

For one day, schedule a time to work out, and then stick to it — even if you can only exercise for 10 minutes. At the end of the day, ask yourself if you were any less productive than usual. The answer will probably be no — and your favorite excuse will be gone! It is important to make time for yourself to maintain good physical and

mental health. Remember 30 minutes is only two percent of your day, you deserve it!

3. Seven hour rule.

Sleep deprivation can lead us to crave more food. It can also slow down how many calories you burn just doing daily activities. Aim for at least seven hours of sleep a night to fight off lack of sleep troubles.

4. Set daily goals.

Most people set huge goals that might, realistically, take a year to reach. Yet, we want instant gratification. Try setting small daily goals such as eating four veggies, drinking half of your body weight in ounces of water, workout for 30 minutes and no late night snacks. Each time you achieve your daily goal, put a dollar in a jar. At the end of the week or month take that money and do something fun for yourself!

Ben Schumacher graduated from North Dakota State in 2011 with a degree in Exercise Science. Prior to graduating, Schumacher did a four month internship with Anytime Fitness in Hersoma Beach, CA. Schumacher has been a full time personal trainer in Fargo since the summer of 2011. Together, Trucke and Schumacher run and own Revolution Personal Training Studio in Fargo.


701- 321-0377 Website:

5. De-stress for success.

When you are under stress your body kicks into a fight or flight response. When this happens a hormone is released in which the body starts storing and craving fat. Burn off your excess stress and frustration by getting in a great workout.

PERSONAL GOALS FOR 2014 “Try a new extreme activity outside my comfort zone at least once a month.” -Ben Schumacher

“Get a word-of-the-day calendar and use that word flawlessly in conversation.” -Jenny Trucke




Ackerman (right)

Family Medicine Doctor

Health FIVE HEALTH TIPS FOR 2014 1. Establish a primary care provider (PCP).

Developing a relationship with a PCP will help you learn your physical and mental strengths, weaknesses and modifiable risk factors that, if discovered early, can prevent the development or worsening of a condition. Finding and sticking with one PCP who is a good fit for you is important; they become a member of your healthcare team and partners with you on your journey through life.

2. Identify stress, depression and/or

anxiety either in yourself or in those you love.

Society continues to move at a faster pace with new advances in technology, the development of social media, uncertainty in the economy, increasing demands and shorter deadlines at work — and that’s just for us adults. Our children are now exposed to bullying not only physically, but through social media as well. Parents should learn to recognize the signs and symptoms of depression, stress and anxiety in their child. Often our teens see our adult lives as too


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busy and stressful to try and approach us with their concerns, but this leaves them alone and vulnerable. If talking to your teen seems like climbing a mountain barefoot, there are several resources available to help you get started. Your family practitioner can be an excellent resource.

3. Change at least one thing about your eating habits.

This can be something as simple as gently transitioning to lower fat milk by mixing in increasing amounts of the new milk with the old. Try eating breakfast at least three times a week. Consume one less soda or energy drink a day. Switch regular chips for baked. Leave serving dishes on the stove instead of placing them on the table to prevent extra helpings.

4. Do some form of exercise.

Take the stairs when available — the escalator doesn’t count! Walk down the hall to speak to your colleague instead of picking up the phone and dialing their extension. If walking poses a challenge, there are many forms of exercise that can be performed while seated or even reclined. Your PCP can give you tips and exercises that are safe and effective for your current level of mobility and fitness.

Winter Ackerman, MD, is a family medicine doctor at Sanford Health Wahpeton Clinic in Wahpeton, ND. Ackerman completed medical school at the University of North Dakota School of Medicine & Health Sciences in Grand Forks, N.D. She completed her residency at Altru Health Systems in Grand Forks. Ackerman is certified by the American Board of Family Medicine. Her philosophy of care is to walk side-by-side with patients and provide encouragement and guidance so they can feel secure in the health care choices they make.


701-437-3320 Website:

5. Identify and change something you

do that puts your health or others at risk. Examples include decreasing the number of cigarettes smoked per day until you’re down to zero. Automobile speeding and lack of seatbelt use is something we have all been guilty of at some point in time. Anger management is something that is often overlooked in mainstream society. Let this be the year to discover ways to recognize and resolve conflicts in ways that will ultimately improve our health. Ideas include granting/seeking forgiveness, journaling, meditating and speaking with a therapist to sort through things in life that may be triggers.

PERSONAL GOAL FOR 2014 “My husband, teenage daughter and I recently moved to Wahpeton, ND to start a new adventure. The excitements and fears associated with joining a new community are in full swing, and we are encouraged by each new person we meet. 2014 is going to be an exciting year and it is my hope that it will be the year that my patients, family and colleagues say was the best one yet!” -Winter Ackerman





Jurgens-Aughinbaugh Travel Expert

Pictured in photo is Sandra Aamorth, travel specialist at Kvamme Travel.

Travel FIVE TRAVEL TIPS FOR 2014 1. Study or read up on the area you will be traveling to.

To prepare for a vacation, do your research! There is an abundance of travel literature available. Publishers like Lonely Planet, Fodor’s and Frommer’s are a great source to creditable information. Approach the Internet with caution.

2. Purchase Travel Insurance.

With the purchase of travel insurance comes peace of mind. In case of an emergency – from having to cancel a trip completely to getting sick abroad — travel insurance will help turn chaos into calm.

3. Don’t over plan!

It’s easy to get caught up in the small details while planning a great vacation; you don’t want to miss a thing! Plan on not having a plan for a few hours during one day of your vacation so you can enjoy and immerse yourself in a new culture. See the sights as a local, not a tourist.

4. Take pictures.

We live in a digital age where pictures are taken and then left to sit on our memory cards. Print off pictures of your travels and place them in your home or office for a “feel good” decoration piece. The pictures will remind you of the great time you had on vacation, and will fuel your desire to plan another!

Nancy Jurgens-Aughinbaugh purchased Kvamme Travel in 1998, and after enjoying 34 years in the travel industry still has a great passion for travel. She has escorted numerous group tours to a variety of destinations, been on several cruises in the Caribbean and Mediterranean and has traveled extensively throughout the United States, Canada, Europe, Australia, Asia and Mexico.


218-236-9606 Website:

5. Pack your “Patience” – it’s the best thing in your bag!

In addition to being the best thing in your bag, patience won’t take up any room in your luggage either! At times, traveling can be very stressful. Don’t let the stress take the fun out of the vacation you’ve earned, go with the flow.

PERSONAL GOAL FOR 2014 “I’d like to complete my travels to all 50 states by visiting Arkansas, Alabama and Mississippi, and spend more time with my grandchildren” -Nancy Jurgens-Aughinbaugh


New Gym


OVER 50 The New Welcyon Fitness Facility By Candice Grimm | Photos by J. Alan Paul Photography


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BABY BOOMERS have a new place to call home. Well, a new place to exercise, anyway. Welcyon, FargoMoorhead’s newest fitness facility, tailors to a very special clientele. Pronouced "well-see-on," Welcyon is quickly becoming the new hot spot for people 50 and older who are looking for a workout facility to join.

Heather Teigen

Owner of Welcyon in Fargo

Conveniently located off of 25th Street and 32nd Avenue, Welcyon is a large, one-room fitness facility complete with a social area that hosts a fireplace and coffee bar. But don’t let the comfort of the front room fool you – a lot of hard work happens in the main area

of the gym. The facility has a variety of cardio equipment, strength-training equipment and separate spaces for stretching and balance practice. Though the gym focuses on the needs of an older generation, their equipment is new and top of the line. “Our strength training equipment is awesome; it’s high tech,” said Teigen. “It actually helps the person in the sense that they don’t have to remember the weight load they have – it keeps track of their progress.” In addition to full access to the workout facility, members of Welcyon

are given the option to participate in a customized nutrition program tailored to their needs. “We believe exercise and nutrition go hand in hand,” said Teigen. “If you’re exercising great but not watching what you’re eating, you’re not going to see the results you’re looking for.” Welcyon has eight fitness coaches on staff to help members customize their workouts, set up a nutrition program, and provide encouragement to those at the gym. “Not only are all our members 50 and older, but all of our fitness coaches are as well!” said Teigen.


hen you come in, it’s just a different atmosphere. We don’t have all the mirrors on the wall; we don’t have the blaring music. We customize the music to the age group. It’s a very comfortable, nonintimidating gym,” said Heather Teigen, owner of Welcyon in Fargo.

If you’re exercising great but not watching what you’re eating, you’re not going to see the results you’re looking for.”

Story Behind the Name “Welcyon” The word "Welcyon" is derived from combining two ideas: a sense of wellness along with the Ancient Greek legend of the halcyon days. According to the legend, halcyon birds that nestled by the sea were able to calm

the wind and the waves for their own safety. Today halcyon days suggest a time of tranquility, freedom and joy. "Welcyon" reflects the combination of serenity and energy derived from community and exercise.

Mary Lobin is one of Welcyon’s fitness coaches. She has a degree in Physical Education and coached for many years prior to working at Welcyon. Lobin keeps a watchful eye on her clients. “I’ll sit and watch my people and encourage them to get stronger,” said Lobin. “That’s the whole deal. …We don’t push them, but we encourage them. And you need that.”


New Gym

Teigen works with a typical Welcyon gym member. The average age group is 50 plus. Welcyon has exceeded their membership expectation, said Teigen. “We have had a wonderful response from people who are saying, ‘This is exactly what I’ve been looking for,’” said Teigen. “We’re definitely a different kind of gym. That was our goal; to really appeal to that 50-and-older adult. I think we’ve been able to do that.” Becoming a member at Welcyon is simple. “We take the fear out of joining just by explaining what we have to offer,” said Teigen. If a person is interested in joining Welcyon, Teigen suggests they stop by the gym to talk about membership options. “We have a lot of different options,” said Teigen. “We tell each person to come in and we’ll see how low we can get a membership for him or her.”

More About Welcyon: Welcyon is located at 2603 Kirsten Lane S. Fargo. Stop by or visit online at for more information.


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Gym Hours: Monday through Friday: 7 a.m. – 8 p.m.


7 a.m. – 5 p.m.





Rachel Noah By Madalyn Laske // Photos by J. Alan Paul Photography

She’s going to school for community health education at North Dakota State, runs marathons and still has time to be your fitness instructor. Rachel Noah can be seen all over the Fargo-Moorhead area leading group fitness classes from BodyPump to cycling to her newest addition, Body Combat.


oah began attending group fitness classes at the YMCA six years ago. After her first BodyPump class, she was hooked. Since then, she has run 10 full marathons and has worked to become a certified instructor for six different classes including BodyPump, cycling and Body Combat. Her favorite class to teach changes constantly, but since she added Body Combat to her repertoire in September it’s holding steady at number one. “It’s different, it’s fun, it’s hard, and it’s a challenge,” Noah said. The fiercely energetic Body Combat workout combines five disciplines of martial arts including karate, kickboxing, taekwondo, tai chi and muay thai. The group class develops

a sequence of moves between those five disciplines called combinations and then strings multiple combinations together. “It’s building combinations and gradually building intensity with those combinations,” Noah said. Noah, who teaches Body Combat at VAYU Yoga, says anyone who wants to try the class or any fitness class for a first time should grab a friend and go together. “Just try it, try it with a friend. Because that’s how I got into it. Do it with a friend, and don’t be afraid to meet other friends in class,” Noah said. “You got to hold yourself accountable and still make yourself go. To start out it’s fun to do it with a friend.”

A Quick Tip from Noah

Hold yourself to a plan and write it down. I have a chalkboard in my kitchen or I put up motivational things in my bathroom or my fridge. I always create myself a schedule, that way I can see what I have to do. I also make plans with friends to make it fun and easy.


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Fitness Jump Knee


Extend your arm straight off of your shoulder with your hand in a fist, leading with the first two knuckles on your hand. This is a boxing move; aim to where your opponent’s nose, mouth and chin would be. Pull your hands to your hip and do a tuck jump splitting your legs in the air. The inspiration for this movement came from muay thai when fighters would grab their opponents head to force it into their knee to try to break their ribs.

Defense Stance


Make a 45 degree angle between your upper arm and forearm and make small powerful movements. This move shreds your back and obliques. The uppercut originated from boxing, so aim to where your opponents chin would be.


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Open up your back and shoulders while bending low and sink into a comfortable stance. This is a stance karate guard fighters use in between movements.

Back Kick

Classes at VAYU Yoga Aerial Yoga Yoga Sculpt Heated Yoga Gentle Flow Body Combat Pilates Vinyasa Barre Cardio Core


Remember to keep your heel up, your toe down and to look where your kick is going. Adapted from taekwondo, this move is meant to strike your opponent with your heel in their chest.


4207 12th Ave. N, Fargo Website:

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In case you were planning on making some new strides in life this next year, we are here to help get you off on the right foot. Find out wh...