Stride March 2015

MARCH 2015 | FREE

Zach Banister is a volunteer firefighter with the West Fargo Fire Department. Dive into his workout on page 28.

Staying Fit

IN SERVICE

Fitness when it’s most important. Four area service men and women share their exercise expertise.

editor

meet the editor the meaning of fit WELCOME TO THE MARCH ISSUE OF ​STRIDE ​MAGAZINE. I am very excited about this month’s magazine and all of the interesting people we got to talk to for our Staying Fit in Service issue.

Our cover story this month features several area service men and women and their individual fitness routines.

Here at S ​ tride​, our goal is to gather info, tips and inspiration on fitness from those who would know best.

Who better to ask about working out than someone who employs fitness in his or her career every single day?

So, as you flip through the magazine, know that the information you’re receiving is of the highest value in the fight to stay fit. I know we’re not all firefighters, paramedics or everyday super heroes, but everyone can benefit from a regular fitness routine, whether you use it every day or only at the gym.

Photo courtesy of Studio Bri

I think it’s pretty inspiring to look at the ways the people in our cover story use fitness to help others. Without a strong back, Kelsey Bodvig (FM Ambulance pg. 32) wouldn’t be able to lift the heavy bags she needs to bring with her when she gets a call. Zach Banister (West Fargo Fire Department pg.

28) wouldn’t be able to crawl into a smoke-filled room if his lungs and heart weren’t trained for such strain.

We’ve seen how important fitness is through working on this month’s issue. Here are a few questions to ask yourself as you read through the articles in S ​ tride​ this month.

F​ eel free to reach out to me with any ideas for stories you may have.

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Stride • March 2015

How could my fitness routine be better?

Are there any daily tasks that you struggle with? Maybe lugging groceries up the three flights of stairs to your apartment is enough to break a sweat. I know that has been the case for me. So how can you fix that with an improved workout?

1.

Why do I want to 2. workout?

Are you hitting the treadmill for the right reasons? How much more does body image motivate you than the desire to be healthy? I’m not saying it’s wrong to want to look good in a swimsuit, but let’s not forget what’s really important when it comes to fitness.

How do I feel?

Do you feel healthy?

Don’t look at the scale. Don’t look at blood pressure. Just look at how you feel. Listen to your body. If your back constantly aches from an exercise you have been trying, maybe you should consider changing it up.

3.

We hope you enjoy this month’s issue of S ​ tride​and are inspired by the featured service people in the FM area.

Until next month,

Aubrey Schield

aubrey@spotlightmediafargo.com

@aschield

contents

february 26 Staying Fit in Service

Cover Our cover story this month features several service men and women in the Story area who use fitness everyday: running into burning buildings, lifting an unconscious patient and chasing down criminals. Read about their workout routines and why personal fitness is imperative on the job.

10 How Not to Train

Hanna Grinaker shares about overtraining and injury.

26

13 Pound It Out 14 Sugar is Sweet, Health is Better

​Rachel Klein decided to cut out sugar

about half a year ago. Read about her healthy diet, what it takes to go sugarfree and her recommendations.

18 Personal Trainer Of The Month

Get to know ​Stride’s p ​ ersonal trainer of the month, Jeff Duerr.

20 Aching For Exercise

We spoke with a Rehab Authority physical therapist about preventing and recovering from injury.

18

14

22 Get Geared Up 47 Mental Must-Haves of Running 48 En Garde!

Join ​Stride​editor Aubrey Schield as she learns the basics of fencing at an FM Fencing Club practice.

52 The Gym Deconstructed 56 Face Off 59 New Year, New You

Get Involved

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Stride • March 2015

48

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Stride • March 2015

JESSE

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

MARCH 2015 Publisher

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healthy habits

healthy

habits

with

hanna

How Train NOT TO

hannagrinaker

By Hanna Grinaker | Photo by J. Alan Paul Photography

H

eading into my fifth and final year as a Badger at the University of WisconsinMadison—my victory lap if you will—I had big goals.

What other way do you wish to end your athletic career than by finishing at the top? To be considered one of the best? To have given everything you could back to a program that had given you so much?

It all started in the summer of 2010. My track season was less than stellar that year. After a few meetings with my coach and a lot of self-talk, I headed home to the north woods of Detroit Lakes, Minn. to dedicate myself fully to my training. I wouldn’t work. I wouldn’t go out with

About Me 10

Stride • March 2015

friends. I wouldn’t have any fun.

The point of that summer was to mold myself into the best athlete that I could be. That summer and the start to my last season as a Badger were anything but what I had hoped they would be.

I got injured. Badly. I fractured my pubic ramus and tore my hip flexor away from the bone, thus sidelining myself from being an athlete for an indefinite amount of time. I got injured so badly that I didn’t run a step for eight months.

I didn’t race for another two years. Want to know how I did it?

I made five huge mistakes in my training and in the ways I was treating my body.

If you want to get injured like I did, just follow these steps.

1

Under-fuel. The competitive nature and strong discipline that can help make a good athlete into a great one was the biggest piece of the equation that led to my demise.

Simply put, I didn’t eat enough. Not only was I not putting enough calories in my tank, I was not giving my body enough calories to promote proper recovery after intense exercise. Instead of building on a solid base each day, I was digging myself further into the ground. Slowly but surely, I came to discover that an under-fueled athlete is a slowed and weakened athlete. If muscles lack sufficient and proper fuel, performance is impaired. And while at first there might just be some early fatigue, as the fuel deficit worsens, actual loss of strength and muscle size can occur as the body catabolizes skeletal muscle in order to fuel essential body functions.

With this progressive loss of muscle, the bones are not well supported. My body knew a literal break was the only way it was going to get a break from the way I was treating it.

I’m Hanna – sister, daughter, former Division I athlete, current health coach and future, well, I don’t know yet! I’m inspired by so many things, many of which include either humor and/or food. Just like you, I’m navigating this crazy thing called life. Join me as we tackle it together, one healthy step at a time.

2

Over-train. Over-training is such an arbitrary term and frankly, I hate it. Doing more for the sake of doing more was my first mistake. I looked at what my competitors were doing and had the belief that if I ran more miles at higher intensities, I would be better. But more time logged on the roads doesn’t always equate to better performances, and this couldn’t have been more evident to me than on race day.

I was a world-beater when it came to practice, but when race day arrived, I was so spent from training that I tanked when it counted most. I should’ve learned the value of quality over quantity. I should’ve realized that by doing what I’ve always done, I’d get where I’ve always gotten. I realize now that Hanna the Athlete performs better on fewer miles. Yes, less is best.

3

Don’t take rest days, easy days or anything-but-hard days. This piece of the puzzle goes hand-in-hand with the second item on the list. In addition to doing too much, I was also working too hard. I thought that rest days were for wimps. I thought that when other athletes would take their rest days, I would gain an advantage because it was just one more day that I was working and they were not. But we don’t actually get fitter when we’re on the road. This is what happens in a workout: a stimulus is applied that elevates the heart rate, breaks down muscle fibers, causes adrenal glands to secrete adrenaline and cortisol. The getting fit part—the body’s response to that stimulus—comes afterward. While you eat and rest, the body gets to work repairing tissue damage, strengthening the heart and other muscles, restoring depleted fuel reserves and getting better at transporting oxygen throughout the body, making itself a little more efficient and stronger than before.

Then we go out and do it again. The resting part of the puzzle is what allows us to stack up those little adaptations so that we progress in our training. Common sense, right? I agree, but I was a stupid athlete then.

4

Don’t listen to or trust your coach. Because I wasn’t seeing steady improvement throughout my career, I needed someone to blame. Obviously it couldn’t have been my fault. I was training like a dog. I did everything my coach asked of me. You know what the problem was? I was doing more than what he asked of me. Coaches do what they do for a reason. Most of them have been athletes themselves, so they know what works and what doesn’t. They have that 20/20 hindsight that so many young athletes lack. But being the hardheaded, always-wanting-to-grind-it-out athlete that I was, I didn’t listen. And I paid for it.

5

Take everything you do very seriously and make sure you are never having fun. I made running my sole identity. I made it a business. I made it out to be so much more than it should have been. I think we are most successful when we are happy, and when you take everything so seriously, how the heck can you be happy?

Are you pounding your head against the wall yet? I bet you think I’m an idiot. Well, yes, I was. But I’m a little older and wiser now. Like everything else in life, moderation is key.

Best of luck in your winter training. stay smart, and I’ll see you on the roads or on the treadmill next to me!

CELEBRATE YOUR STAY!

POUND It Out

Brian and Karen Bogart, Grand Forks, N.D. BEFORE

AFTER

Local Jenny Craig owner Kirsten Johannson gives us the skinny on the Jenny Craig weight loss program.

By Kirsten Johannson, Local Jenny Craig Owner

W

e get it. It seems like there are not

enough hours in the day to get it all done. Wake everyone up in the morning, get dressed, make breakfast, pack lunches, brush teeth, carpool to school, work, drop everyone off at hockey practice, get dinner on the table, bath time, brush teeth, story time, fold laundry… and breathe. Who has time to think about losing weight?

We want to introduce you to Jenny Craig. Jenny is about transformation and helping people realize that it’s a lifestyle change that can impact their entire family, especially the next generation.

"I am so loving this look, but for health reasons alone, Jenny has really made a huge impact on our lives."

-Karen Bogart

JENNY CRAIG AT A GLANCE

The Jenny Craig model is unlike any other weight loss program out there. Jenny teaches portion control, offers over 80 delicious menu items and provides weekly personal consultations that are specific to your needs. The program doesn’t stop there. Jenny gives you techniques for stressful situations like social gatherings and dining out and fun ways to add activity into your daily routine—yes, you can do it, even with your packed schedule. Jenny also gives you the flexibility to accommodate to your lifestyle; your personal consultant will work with you to add your own foods into your menu and can help you learn how to prepare healthier meals for your family. Jenny’s menu plan is balanced, nutritious and very easy to follow.

LET’S LOOK AT THE EVIDENCE

Research shows what we have always known — Jenny Craig works. In fact, clients on Jenny Craig lose three times more weight than people who diet on their own.

In 2010, an independent two-year clinical trial showed that participants on average lost 10 percent of their body weight in the first year of using Jenny*. Ultimately, 92 percent stuck with the program for the full two years. Participants also saw improvements in blood cholesterol levels and cardiopulmonary fitness, as well as an enhanced quality of life. These results demonstrate how Jenny Craig’s education, tools and personalized counseling result in both meaningful weight loss and significant health benefits. *Rock CL, Flatt SW, Karanja N, etal. JAMA. 2010; 304(16):1803-11 **Clients on average lose one to two pounds per week

About Kirsten

REAL EXAMPLES

Karen Bogart, a Jenny Craig member, wife and mother of three, found the program to be simple and convenient.

“Being a mom of three and working a 60-hour work week, my downfall was always being rushed for time, so I fell prey to the grab-and-go types of food,” Bogart said. “I am more conscious of what I choose to eat now, and I am loving the look.”

Bogart said she got her husband involved in the program too, despite his initial skepticism. After losing 56 pounds** through the maintenance program, Brian Bogart is one of Jenny’s biggest advocates, crediting the weight loss for his decreased back pain and increase in energy.

DO YOU NEED JENNY?

Take the time for yourself and learn to eat well, move more and live your life the way you were meant to live it, by being your best version of yourself.

Locally owned Jenny Craig is part of the Jenny Craig company based in Carlsbad, Calif., which is one of the world’s largest weight management companies, with more than 600 centers in the United States, Canada, Australia, New Zealand and Puerto Rico. Jenny Craig celebrates 32 years of service this year.

Kirsten Johannson is the local Jenny franchise owner for Fargo and Grand Forks. She also serves on the Jenny Craig Franchise Advisory Board for North America, specializing in public relations and branding.

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nutrition

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Stride • March 2015

SUGAR IS

IS BETTER ​By Aubrey Schield

|

Photo by Tiffany Swanson

RACHEL KLEIN SAID GOODBYE TO SUGAR SIX MONTHS AGO. FIND OUT WHY SHE’S NEVER GOING BACK.

15

nutrition

​Tricks of the Trade With half a year of sugar-free living under her belt, Klein gave some advice on how to cut out unnatural sugars in your diet.

SUGAR IS

IS BETTER

​T

here's a lot of food rhetoric out there. "Cut this ingredient out of your diet and lose 20 pounds." "Drink this new concoction and feel 10 years younger." While some things may not be grounded in truth or scientific evidence, there's one diet change you may want to consider after reading about Rachel Klein, a college student in the FM area. ​ lein was motivated by her mom to go sugar-free K six months ago, cutting processed and unnatural sugars out of her diet. Though the change was originally temporary, Klein said she stuck with it once she saw the impact it had on her health. "​ My body likes me now because I'm feeding it good things," she said, adding that she has more energy, less bloating and overall feels more healthy.

J​ ennifer Bednar, a dietician at Essentia Health, said added sugars cause peoples' blood sugar levels to heighten and then crash, making them crave the foods that caused the inconsistency in the first place. When you cut added sugars out of a diet, energy level increases and blood sugar is better maintained.

The effects of making this change seem to be nothing but positive for anyone willing to commit to the challenge.

LOOK AT LABELS

When in doubt, read the ingredients.

There are several foods that you wouldn’t think have sugar in them. Most loaves of bread, for example, contain a few grams of sugar. Klein likes to buy her bread from Breadsmith, which carries several sugarfree options.

SNACK TIME

I​ f you are going to stick to a sugar-free diet, you’re going to feel hungry more often throughout the day. Keep almonds or apples with you at all times so that you don’t revert to a more unhealthy choice when your stomach starts rumbling.

FOLLOW THE LEADER

​ here are a lot of blogs out there on sugarT free eating. Check out sugarfreemom.com or katequitssugar.com for a couple blogs with recipes, how-to’s and encouragement.

Be wary of any recipe you read online, however. Know what you can and can’t eat.

SHOP THE PERIMETER

When you go to the grocery store for fuel, try to only pick up foods from the outer perimeters of the store. Fresh produce, meats, cheeses, milk and bread. The items within each aisle are typically processed, containing a lot of sugar.

YOU HAVE OPTIONS

There are a lot of secondary options for different foods that people aren’t aware of. For example, peanut butter isn’t just limited to two name brands. Look for SunButter’s Natural No Sugar Added sunflower spread, made in Fargo.

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Stride • March 2015

​What’s in t? r a c s ’ n i Kle

Shopping sugar-free can be one of the most difficult things standing between you and a liberated diet. Klein shared her grocery list with us in hopes that it will be a resource for you the next time you step inside your local grocer.

• Apples • Bananas • Strawberries • Potatoes • Broccoli • Organic vegetable pasta • Chicken • Breadsmith bread • Eggs • Unsweetened vanilla almond milk

​Peanut Butter Oatmeal Cookies Y​​ es, you can have cookies. Here is a recipe for delicious sugar-free cookies so that you too can indulge • 3/4 cup natural no sugar • • • • • • • •

peanut butter 1/2 cup pure maple syrup 1/3 cup melted coconut oil 2 tsp vanilla extract 2 cups old fashioned rolled oats 1 cup oat flour* 1 tsp baking powder 1/4 tsp baking soda chocolate chips (optional)

Heat oven to 350 and bake for about 10 minutes. *to make oat flour, blend rolled oats in a blender

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With more than 25 years of experience under his belt, Jeff Duerr, a personal trainer at the Fercho YMCA, brings a lot of wisdom to the weight room. As a personal trainer, Duerr believes in having well-rounded exercise to promote an overall healthy lifestyle.

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Stride • March 2015

D

uerr's background in personal training has seen him in the beauty pageant and modeling

industries, the National Hockey League and training countless clients individually throughout the course of his career.

Jeff Duerr's approach to training allows his clients to reach their fitness goals in an encouraging and motivating environment. Here's a breakdown of what you can expect in a session with Duerr.

When Duerr begins working with a client, he tries to learn the client's individual goals and abilities. While he doesn't want to push too hard, he also doesn't want the person to feel unchallenged. It's all about finding that happy medium.

Personal training found him, he said, explaining how his interest in exercise led to multiple job offers in the field.

He received his degrees in physical education, health and coaching from Minnesota State University Moorhead,

Duerr focuses on past injuries a client may have or may still be suffering from. He is frequently learning from physical therapists and doctors about physical disabilities to better serve his clients. He also focuses on injury prevention, keeping in mind how exercises might harm the body two or three years down the road.

emphasizing in human anatomy.

"It was a passion, just to even study how the body works," Duerr said. "I think something clicked in me."

Are you interested in finding a personal trainer to help you reach your fitness

With a baseline of knowledge, Duerr builds a plan that will lead to the client's success. As Duerr works with clients, he branches out from the original program, modifying as he and the client see fit.

goals? Give Duerr a call or shoot him an email today.

jeffery.duerr@ymcacassclay.org 701-239-9556

Exercise can be boring if you don't change it up every once in a while. Duerr even admits that he gets bored of doing the same things over and over again. That's why he'll always bring something new to the table for his clients to try.

train

By Aubrey Schield

If you frequent the gym or follow a fitness routine, you probably know how easy it is to get injured doing those dead lifts, situps and other moves.

How frustrating. There you are, working hard to tone up those muscles, get healthy and what happens? You pull a hamstring. You get shin splints. Whatever your injury, it can keep you out of the gym and sideline your workouts, which had become an integral part of your weekly routine.

Know this: injuries happen when you exercise.

Sometimes it's impossible to avoid, but there are several things you can be doing on both sides of injury to help your body. You will benefit from taking the steps to either prevent or recover from an injury and your body will thank you a few years down the road.

Wanting to learn more about preventing and recovering from workout-related injuries, we spoke with Kris Peterson, PT, DPT, a physical therapist at Rehab Authority. He shared some tips on injury care along with simple, inexpensive solutions to use at home.

PETERSON’S INJURY HACKS Peterson shared some easy things to do to prevent and recover from injury. We hope you’ll use these to take care of your body while maintaining a challenging and rewarding fitness routine.

BE PREPARED Peterson explained that most workout-related injuries result from going into an exercise cold. Warming up before being active, especially at a higher intensity, is extremely important. You don’t want to shock your muscles and joints into motion.

ICE, ICE BABY Sounds simple, but people don’t do it enough. If you have a sore joint or muscle, applying ice as soon as possible can do wonders. A couple things to keep in mind when icing: 1. Surround the entire area. If your tricep hurts, wrap the ice around the entirety of the arm.

2. A bag, rubbing alcohol and water will be your best friends.

Add two parts of water to one part of the alcohol inside of a gallon bag. When you place in the freezer, the solution will turn into a slush, making your homemade ice pack more pliable and bendy.

None of these tips should keep you from seeing a doctor or therapist if you feel the injury isn't getting better or is worsening.

TOTAL BODY WORKOUT Peterson said that some athletes have certain muscle regions that are functionally weak because of the nature of their sport or activity. Runners, for example, tend to have weak lateral (side) muscles. If you typically exercise in one form, working the same muscle groups, try to mix it up every once in a while to strengthen the entire body.

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Stride • March 2015

WHEN SHOULD I SEE A THERAPIST? We also asked Peterson for his guidance on seeing a physical therapist for injuries. Here are a few questions to ask yourself. If your answer is yes to any of these, you may want to consider stopping in to see your doctor or a therapist for some extra help with those sore muscles.

ARE YOU RADIATING? If you have pain in a region and it seems to be spreading or radiating into other areas, it might be time to go in and get checked out.

“​ RICE” NOT DOING THE TRICK? Peterson said RICE (rest, ice, compress, elevate) is one of the best things you can do after an injury. If this simple remedy doesn’t seem to be helping, you should consider seeking additional help.

HAVE QUESTIONS? ​​If you have any questions whatsoever, reach out to a therapist. Peterson said he encourages people to call with any questions they may have or visit one of Rehab Authority’s FM locations to get checked.

REHAB AUTHORITY

rehabauthority.com

gear

Get d e r Gea Up

1

Beyond Running, one of Fargo's specialty running shops, has everything you'll need to keep your fitness routine going as the snow is (hopefully) melting outside.

Check out the newest gear and gadgets Beyond Running is proud to present to you this March. Step inside their downtown location today.

3

1. Alpha Strapless Heart Rate Monitor $200 2. Nathan VaporMax Plus Water Bottle $35 3. Prana Performance Shirt

2

$65

4. Adidas Energy Boost Shoe $160

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Stride • March 2015

4

5 5. Prana Veeda Tank $60

6

6. Prana Performance Yoga Pant $79 7. Garmin Vivosmart Fitness Tracker $199 8. Patagonia Men’s Graphic Tee $45

7 8

MORE GEAR

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gear

9

11

10

9. Patagonia Men’s Air Flow Singlet $45 10. Icebreaker Merino Wool Strike Singlet

12

$89.99

11. TriggerPoint Grid Stk $35 12. Patagonia Men’s Strider Pro Shorts $59 13. Saucony Triumph Shoe

*Editor’s Choice in Runner’s World Magazine

$150

Find thes e products and more at Beyond Running 516 Bro adway 701-365 , Fargo -4786

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Stride • March 2015

13

stayi ng f it

​By Aubrey Schield 26

Stride • March 2015

in service A police officer, a volunteer firefighter, a National Guard member and a paramedic sat down with us to chat about fitness for Stride’s ​cover story this month. Staying Fit In Service shares the personal workout routines of four local service men and women and how they stay fit for the job.

​Photos by J. Alan Paul Photography 27

fit in service

FIT IN t h e Lin e of Fir e 28

Stride • March 2015

ZACH BANISTER Banister has been a volunteer firefighter with the West Fargo Fire department for two years and works as a personal trainer when he’s not running into burning buildings and smoke-filled apartments. Banister shared how his own level of fitness impacts his ability to perform his job as a firefighter. As with other service jobs, firefighters’ bodies are frequently under a huge amount of stress. The sheer weight of the gear (about 60 pounds) they wear to every call can paint of pretty clear picture of the work they need to get out of their bodies.

So, if you’re in the line of fire, you’ll need fitness to be on your side. Banister said the biggest problems for firefighters results from stress on their bodies.

“From 2012, the number one cause of death in firefighters is stress and overexertion. It’s not what you would typically see—firefighters getting caught in a building,” he said.

To be in peak physical condition, Banister exercises on a regular basis, running outdoors as often as he can and working on strength building. Check out some snippets of Banister’s fitness regimen on the next page.

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fit in service

ZACH BANISTER

STAYING FIT IN SERVICE

Banister shared some pieces of the workout routine he uses in his work as a volunteer firefighter.

Bridge with leg extensions This exercise can be done using a bench or stability ball. Banister said this exercise helps with core and back strength, using balance to tighten up those muscles. It’s also easy on the lower back and helps prevent injury.

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Running

Row

Dead lift

Shoulder press

Whether you’re on a treadmill or outside braving the cold, running is one of the best ways to get that all-important cardio exercise in. As a firefighter, Banister’s heart needs to be able to kick into gear in high-energy situations.

Here’s one for upper body strength. This part of the body is essential for firefighters. Banister typically does 10 to 15 repetitions with 35-pound free weights to tone the muscles in his arms.

Back injury is common among firefighters.

To combat any back problems he might get on the job, Banister works with a 90-pound barbell, doing several squats to strengthen his legs, back and core.

Banister said a lot of his work requires overhead lifting. He prepares for this by working the muscles in his shoulders and upper back using a shoulder press machine. Doing 10 to 15 repetitions of this workout helps with endurance and strength, which are important for the job.

Stride • March 2015

fit in service

FIT a nd Re a dy For An yth in g 32

Stride • March 2015

KELSEY BODVIG Bodvig takes fitness pretty seriously, waking up as early as 3 a.m. to fit a morning workout into her busy schedule. She has worked as a paramedic with FM Ambulance for a little over two years now.

She said the job requires a lot of lifting and nonstop energy. A 12-hour shift is more than enough to tire anyone out, even if they are physically fit.

That’s why it’s so important that Bodvig keeps her body in the best shape she can.

Every morning before work, you can find her exercising at the 24-hour gym where she is a member.

“Every morning I’ll go do some cardio,” she said. “Then I’ll go home and I’ll do either some arm workouts, abs or legs.”

Emergency response personnel like Bodvig have to go into a call ready for anything.

Although the dispatch service provides some information about the situation, Bodvig said you never know what you might have to do in an emergency.

Whether it’s lifting someone who’s fallen, carrying heavy equipment up six flights of stairs or simply staying alert and energized, the work of a paramedic requires a fit body and lifestyle.

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KELSEY BODVIG

STAYING FIT IN SERVICE

Bodvig uses her own body to stay fit and ready for anything as a paramedic with FM Ambulance.

​Curtsy Squat ​Prone Row Bodvig said paramedics often deal with back injuries because of all the heavy lifting they do. By incorporating this exercise into her fitness routine, Bodvig strengthens her lower back, core and shoulders. She’ll typically do 20 rows per set with this exercise.

​ he modified lunge gives T your quads a chance to fire up, which is important for Bodvig, since her work has her climbing several flights of stairs on a regular basis. Doing 20 squats for both legs really works the muscles in the legs.

​Side Plank

bicycle

​PushUp

​ variation of the traditional plank, A this position also strengthens the core, focusing more on specific muscles. Bodvig holds the position for about 30 seconds before alternating to the other side.

One minute of bicycles does a lot to strengthen the core, legs and back.

Focusing on her core, Bodvig goes nonstop for 60 seconds before resting.

​ ne of the most well-known O exercises, the pushup works the whole body, not just upper body strength. Bodvig incorporates tons of pushups into her routine, doing 30 to 40 in a set to give her strength in her legs, core and arms to do her job as a paramedic.

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fit in service

fit for a nation 36

Stride • March 2015

ANNA WITTROCK Anna Wittrock’s military career traces back to 2000 when she joined the Reserve Officers’ Training Corps (ROTC) at Concordia. Since then, she has seen two deployments, one in Iraq and one in Kosovo, has worked in several different units stateside and has given birth to her four sons.

Currently, Wittrock is a full-time National Guard officer with the North Dakota Guard.

There are many fitness criteria for being an active member in the service. Wittrock said guard members are tested physically once a year. The fitness test consists of doing as many situps and pushups as you can in two minutes followed by a two-mile run.

“My best ever, situps I think, was 100 and pushups 75,” she said. “I think my run was probably 14 minutes.”

Life is busy for Wittrock and her husband, who owns his own construction company.

With four kids, it can be hard to fit a regular fitness routine into her schedule. In spite of this challenge, Wittrock sees the advantages of working out.

“You just feel better,” she said. “You have more energy. Work productivity is higher.”

37

fit in service

ANNA WITTROCK

STAYING FIT IN SERVICE

​Bench Situps Using a horizontal bench to stabilize herself, Wittrock does several reps of situps with leg extension. This workout incorporates more of the legs than your average ground situp.

38

Wittrock fits a workout into her busy schedule. Here are some of her go-to exercises.

​Pushup This is a great exercise for upper body and core strength. Whether you can do 100 or only five of this traditional move, your body will benefit from the exertion.

​Bicycle

​Plank

​​​Running

Using a stationary bike gives Wittrock a great cardio workout that is also low-impact. If you add this workout into your own fitness regimen, your joints might not complain so much afterwards.

Here’s another one that allows Wittrock to use her own body weight for resistance. Tightening the core and firing up the muscles in the arms and legs make this exercise a fullbody workout.

Running is one of easiest ways to get your heart rate up, tone several muscle groups in your body and burn calories in your workout. If she’s not on the treadmill, Wittrock runs outdoors, sometimes pushing her youngest in a stroller for the added resistance.

Stride • March 2015

fit in service

FIT I N ha r m’s way 40

Stride • March 2015

KYLE SEEHUSEN Can you imagine chasing someone down three street blocks using all you’ve got?

That’s what Kyle Seehusen, an officer with the Fargo Police Department, has to be ready for every night when he goes to work.

After graduating from NDSU with a degree in criminal justice, Seehusen attended the local police academy and joined the Fargo Police Department a little over a year ago.

Seehusen said he has to be constantly alert and ready for any situation when he’s on duty.

“You don’t act complacent,” he said. “You stay alert the whole time.”

Whether it’s pulling over a car for running a red or chasing someone down, Seehusen needs to stay fit in order to perform as a police officer. He said a key to the job is heart health and being able to calm a racing heart. By getting his heart pumping in intense workouts, Seehusen prepares himself for high-stress situations.

“Getting your heart rate down­—that’s key here,” he said. “You need to calm yourself and my body can do that.”

41

fit in service KYLE SEEHUSEN

STAYING FIT IN SERVICE

Here are five exercises Seehusen uses to prepare his body for his work as a Fargo police officer.

​Incline Press ​Seehusen pays attention to his upper body strength. Using two 45-pound weights, he does several reps on an incline press.

42

​Barbell Squats

​Dumbbell Lunges Leg Raises

​Bicep Curl

​ eehusen doesn’t like S to run much, so he uses squats, lunges and other leg exercises to strengthen those all-important muscles in the lower half of the body.

​ nother one for the legs.

A With the correct posture, a round of lunges weighted by dumbbells in each hand strengthens muscles in the legs, hips and arms. Seehusen uses these types of exercises to keep his body toned and fit for work.

During his workouts, Seehusen pushes himself to the max to see what his body is capable of. By incorporating his biceps, he strengthens another important muscle in the body that is necessary for everyday function.

Stride • March 2015

​ his exercise is meant to T strengthen the core, using abdominal muscles to lift the legs as high as they’ll go. The core is one of the most important parts of the body and needs significant attention in a workout.

gym directory

FIT IN SERVICE

L A V O R P P A F O P STAM

Here you have it, folks.

We asked our service men and women for the gyms they go to when they want to get in a good workout.

Courts Plus

​Core Fitness

​Family Wellness

​Fercho YMCA

Great gym with great versatility. You can benefit from all the awesome weight training equipment like Kyle Seehusen, Fargo Police Department, or check out the numerous courts available throughout the facility. With an indoor track as well, you’ll be able to get your cardio in without relying on a treadmill.

Conveniently located at the corner of 25th and 13th in Fargo, Core Fitness offers the same equipment, group classes and opportunities as a larger gym, in a small-scale operation. Kelsey Bodvig, FM Ambulance, uses the gym’s spacious studio for her bodyweight workouts.

Ok, maybe he’s a little biased as a Family Wellness personal trainer, but Zach Banister, West Fargo Fire Department, puts his stamp of approval on Family Wellness, located in the growing West Fargo community.

With tons of group and individual classes, equipment and healthy lifestyle training, this is a gym where you’ll never get bored.

Anna Wittrock, North Dakota Guard, chose the downtown YMCA location for her stamp of approval because of its convenient location and options for the whole family. The Y has tons of family and kids’ programs that are meant to involve people of all ages in fitness.

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

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Stride • March 2015

2424 13th Ave. S, Fargo 701-356-2044 corefitnessnd.com

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

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

Philip Q. Philip Johnson

MD,MD PC

Orthopedic Surgeon

THE BEST MEDICINE FOR YOUR ACHING JOINTS Dr. Johnson Specializes in: • Total Joint Replacement • Sports Medicine • Joint Ligament Reconstruction • Arthroscopic Surgery • Fracture Care • General Orthopedics

Office Hours:

8am - 5pm (mon - Fri) orthosportmedfargo.com

(701) 478-0307

2829 South University Dr. Suite Suite202, 2A, Fargo, ND 58103

ORTHOPEDIC AND SPORT MEDICINE SPECIALISTS OF FARGO

O S M

Mental Must-Haves

By Sally Loeffler | Photo by Andrew Jason

T

here you are in the office break room talking casually with your coworkers when one of them brings up her training for an upcoming running event. “Geez, I wish I could run,” you think. “Wouldn’t my boss be proud of me? Maybe that cute guy in accounting will be impressed! I’ve always wanted to try out those short-shorts!”

It’s decided. You’re going to be a runner.

There are plenty of cliché tips on how to start running, but if there’s one thing I’ve learned over the years, it’s not starting that’s the problem. It’s continuing.

I have been running for almost 20 years. I’ve run marathons, half-marathons, 10Ks and the like, yet I still find it a challenge to stay in a runner’s state of mind.

Maybe this is why people new to the sport of running get discouraged. You look at that seasoned runner out there on the sidewalk, gliding along like a gazelle and think of how easy it must be for that person to run. “Well, they’re a runner. Of course it’s easy for them.”

Nope.

Running is hard. Anyone who tells you otherwise is lying. Getting in shape is a lot harder than getting out of shape. Sounds obvious, but it’s true. In this instant-gratification-there’s-an-app-for-that society, getting fit just takes a whole lot longer than it appears in the movies.

You know the scene. Movie star picks an admirable, plot-enriching task: win the boxing match, start a fight club, get sexy. Then, during a three-minute musical montage (insert Rocky theme here), said star sweats it out in various scenes—running, doing sit ups, boxing, whatever. And bam—the star is transformed. Our hero prevails and we learn that hard work pays off after all. He gets the girl, she gets the guy and the endearing old coach that always believed sheds a proud tear just before the credits roll.

Of course it’s not that easy For anyone. So to start (and continue running), consider these mental must-haves: 1 A GOAL

I caution against setting goals that focus on your physical appearance. Transformation takes time, and let’s face it, waiting is not easy. Set a simple goal. Commit to run a certain number of times per week, join a running club, sign up for a race or just move for 10 minutes without stopping. It doesn’t matter, other than it should be an attainable, meaningful goal for YOU. Worry about those skinny jeans later.

2 A PLAN

Running is not a fly-by-the-seat-of-yourspandex pants sort of sport. Do some research, hop on the internet, talk with your friends, read a book. There are all sorts of plans out there, and no doubt one that works for you.

3 A ROUTINE

Sound like the same thing as a plan? Not so. You know that old saying… “The best laid plans...” I forget the rest, but I know that having a plan in hand is not the same as the execution of the plan. When does running fit into your life? What time of day? With whom? Make running so much of your routine that it’s like brushing your teeth.

(And yes, I’m assuming you brush your teeth at least once a day.)

4 A SUPPORT SYSTEM

If there’s one person that is good at finding reasons not to run, it’s you. So hold yourself accountable. Make plans to run with a friend, or if your friend isn’t a runner, make plans to run to her house, drink her coffee and get a ride home. Join a running club. Use an app on your phone to connect with others.

5 A HEALTHY DOSE OF SELFFORGIVENESs

This is real life. We aren’t perfect and sometimes things come up that interfere with running. Be flexible. Can’t make run club one night? Make a date with a friend to run another day. Too rigid a plan is a recipe for giving up when daily life sets your schedule on a different track.

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fencing club

En Garde!

EXPERIENCE A PRACTICE WITH THE MEMBERS AND COACHES OF THE FM FENCING CLUB.

By Aubrey Schield Photos by Tiffany Swanson

48

Stride • March 2015

A

s editor of Stride, I get the opportunity to do a lot of cool stuff and interview a lot of cool people. Each month, I promise to be your fitness guinea pig and seek out new ways to stay fit by trying them for myself and reporting back to you. For this issue, I spent some time with the talented people of the FM Fencing Club, which has been coaching and raising fencers for the past five years.

Meeting in the gym of Grace Lutheran School on University Drive in Fargo, founder Enrique Alvarez and his team of coaches instruct fencers at all levels. Maybe you’ve been fencing since you could hold a foil. Or maybe, like me, you’ve never given the sport a shot. Either way, you’ll find that the coaches and members at FM Fencing Club are there to help and encourage you.

I knew next to nothing about fencing before stepping into that gym. I worked with Philip Baer, a national competitor and member of the club,

who patiently took me through some of the basics: the proper posture, how to move during play and offensive and defensive maneuvers.

Now, let’s talk fitness.

How does fencing measure up as an exercise?

In competition, fencers participate in three rounds of three minutes, with one-minute breaks in between.

Imagine wearing a jacket, gloves and a helmet while doing intense reps of cardio for nine minutes. Your heart rate will increase, you’ll sweat and you’ll love it.

“You have a very high intensity interval during which you have to perform at 100 percent,” Alvarez said.

I noticed my quads flaring up after only a few minutes of standing in en garde, the most basic position in fencing. You need plenty of stability, strength and endurance for this sport.

FM FENCING CLUB Grace Lutheran School 1025 14th Ave. S, Fargo fmfencing.com

49

THE BASICS

Here are five positions and moves I learned during an evening of fencing at FM Fencing Club.

1

EN GARDE To get into en garde, place your heels together at a 90-degree angle. Then, step the dominant foot forward. Bend your knees and straighten your back.

Your dominant arm (same side as front foot) stretches out in front of you and your other arm hangs behind you, curled toward your head. This is the basic position used in fencing. You will use this posture for advancing and retreating up and down the area of play.

2

ADVANCE This is a move that gets you closer to your opponent. Advance by stepping and rolling forward on the heel of your front foot and bringing your back foot up behind and into position. As you move forward, you will maintain the posture of en garde.

3

RETREAT Just like it sounds, this one is the opposite of advance. If you need to get some space from your opponent, roll back on the heel of your front foot and move backwards. Embrace your inner crab and move up and down the area of play smoothly.

4

LUNGE Ok, here’s an exciting one. Let’s say your opponent is just beyond arm’s reach. You’re going to have to move your body forward in one swift motion.

In a lunge, you step your front foot out in front of you as far as you can, keeping your back foot anchored in place on the floor.

5

PARRY This is a defensive move that directs the opponent’s weapon away from its target—you. Move your dominant hand across the front of your body just as your opponent’s blade is coming towards you. Pretty simple and you’ve avoided a lost point.

?

Don’t have the equipment? Don’t sweat it. FM Fencing Club will help you get started by outfitting you with everything you’ll need to take up the sport of fencing.

51

fyi: The gym

THE

DECONSTRUCTED Here's your go-to guide on workout equipment you'll find at the local gym. Use these tips from a personal trainer to improve your workouts and feel confident in the gym.

By Aubrey Schield

52

Stride • March 2015

|

Photos by Tiffany Swanson

HOW WELL DO YOU KNOW YOUR GYM?

​LEG PRESS ​ queeze your quads and glutes S as you press into the weight and release slowly, returning to the starting position. Push your lower back into the seat, ensuring good posture as you do this exercise.

​CHEST PRESS ​ ost machines are built to be M adjustable so that you get the best workout possible. Shegrud said it is very important with this particular piece of equipment to ensure that the seat height is just right, with your feet planted flat on the floor and the handles at the height of your armpits.

H AVE YOU EVER

walked into a gym and immediately felt discouraged because you didn't know what half the pieces of equipment were, let alone how to use them?

There's no doubt about it: going to the gym can be pretty overwhelming if you haven't learned about the equipment, every piece's individual function and how to use it properly. ​ ortunately, there are F people whose job is to coach anyone and everyone that has a question. In this guide to gym equipment, Whitney Shegrud, a personal trainer at Family Wellness, gives a tour of some typical workout equipment you would find in most gyms.

SEATED ROW Here's a piece of equipment to use if you are looking to tighten up your back muscles, especially those in the upper portion between the shoulder blades. Remember to maintain good posture as you do your reps: straight back, relaxed shoulders, feet flat on the floor.

SHOULDER PRESS ​ it in the seat with your back S straight, pushing the lower back into the cushion. You can rest your head on the seat and look up as you do this exercise too. Hold the handles with your elbows at a 90-degree angle. Push up and let back down slowly.

53

fyi: The gym TRICEP To do this exercise correctly, you’ll need to keep one important thing in mind: the only thing that should be moving is the forearm. Do not allow your upper arms to sink as you do the motion.

LATERAL/HIGH ROW

​ HE T SLOWER THE BETTER. Eccentric motion builds the most strength in weight training. When you do a bicep curl, for example, it's the motion of releasing the weight that has the bigger impact on your muscles.

So do it slow. Don't simply let the weight drop.

​This exercise will tone up the muscles in your back, strengthening an important part of the body for day-to-day function. As you use this machine, you don’t want to allow your shoulders to pop up. Simply pull the elbows straight down in a slow, steady fashion.

SQUAT Everyone has done a squat, but not everyone does it correctly. The goal is to get your legs bent at a 90-degree angle, while keeping your back straight. With this exercise, it helps to remember to stick your butt out and feel your back pulling away from the tailbone. This will fire up muscles in the lower back and give your quads a run for their money.

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Stride • March 2015

KEEP YOUR BACK IN THE BACK OF YOUR MIND. ​Anyone who has had a

back injury knows that this part of the body is absolutely essential for just about everything in life.

As you go through your workout, pay attention to the way you are treating your back. How’s your posture? Are you putting unnecessary strain on your back?

LEG EXTENSION ​ our quads will love you after a Y few reps on this machine. Position yourself so the pads rest just above your ankles and point your toes up to the ceiling. As you extend your legs away from your body, squeeze your quads to deepen the workout.

HAMSTRING CURL Using your heels, pull your legs back. Be sure that your quads butt right up next to the overhead pads. This will help you isolate the muscles you’re trying to work in this exercise.​

BICEP CURL The bicep is a muscle that you’ll engage very frequently in daily life and tasks, so it’s important not to ignore it when you go to the gym.

To do a correct bicep curl, think of bringing your fist to your shoulder.

Remember to keep your back straight with your feet planted firmly on the floor.

PATIENCE IS A VIRTUE. ​​Shegrud recommends doing 12 to 15 repetitions on a lower weight setting if you are just starting to do these workouts. It may not seem like a lot and you'll probably feel like you could keep going, but building up the intensity of your workout slowly and surely is much better than shocking your muscles and overworking yourself.

HAVEN’T FOUND A GYM TO CALL HOME?

​​ Why not give Family Wellness a try? With a free day-long trial, you have nothing to lose except for maybe a few calories. Call or stop by their Fargo location today to get started.

COSTS

Individual Membership $55 Household Membership $90 *membership rates based on monthly payment 2960 Seter Parkway, Fargo

701-234-2400 familywellnessfargo.com

55

By Aubrey Schield | Photos by J. Alan Paul Photography

Two FM area boxers begin their professional careers in the ring.

Here are some folks to keep an eye on. Kira Ollila and Tommy Ray are Fargo-Moorhead’s newest professional boxers, training under Jesse Barbot of Barbot Boxing & Fitness. With insatiable passion for the sport, these impressive athletes have bright futures ahead of them in the ring.

Kira Ollila Here's a girl who will knock your teeth out. Ollila's first professional fight was in December of 2014. She won with a total knockout, impressing all after a transition to pro from her five-year amateur boxing career.

Ollila got into boxing when she was a sophomore in high school. She had tried other sports before her parents convinced her to attend a boxing match with them.

"Finally I went and I was sold," she said. "I was like, 'I have to do this.' And here we are now five years later."

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Stride • March 2015

​​ it in F the Ring Boxing is one of the best ways to get your entire body pumping. Here are some health benefits of getting in a fist fight you may not be aware of.

Keeps you on your toes In a fight, boxers are constantly dancing around each other, strategizing their next punch. This constant movement gets the heart pumping, increasing cardiovascular health by giving the heart a good workout.

A bunch of bone heads

​ The strength training boxers go through helps them build a lot of bone density, which can reduce the risk of osteoporosis and other bone disorders down the road.

Walk a little taller

​ You’d be surprised how much more confident you’ll feel after a few minutes in the ring. Learn to throw a correct punch and you’ll feel fearless in daily life.

Tommy Ray Tommy “The Sting” Ray has already established himself as a force to be reckoned with, having won his first two professional fights with knockouts. Ray looks at boxing as a science. It’s not just a matter of beating up the person in the ring with you; it’s strategy – a dance.

“It’s (boxing) more of an art,” he said.

“You pick your moments when you explode.”

Training hard with Barbot and his fellow boxers, Ray brings his fiercest bite to every fight and hopes to continue his streak of knockouts.

Learn More Find Barbot Boxing & Fitness on Facebook for more information about fights and schedules.

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

701-412-1479 57

QUALITY SERVICE. QUALITY PRODUCTS.

www.officesigncompany.com

701-526-3835

310 NP Ave N.

month 3

new year

This month, we will take your training to a new level. Whether you’ve been following the past two months or are just joining now, you’ll love the results if you commit for the next four weeks. You’ll be training each muscle group once a week in supersets (complete back to back exercises), recruiting as many muscles as possible to generate a new response in muscle tissue. A superset equals one exercise followed by a second to fatigue the muscle. Supersets tax your muscles while giving you a cardio workout that will boost your metabolism. With an increased heart rate, your body will be a fat-burning machine.

new

you

By Ashley Sornsin Photos by J. Alan Paul Photography

W

ay to go, you did it! You’ve made it to the final month of our three-month journey. This is not the end of your New You journey; it’s just the beginning. You are now equipped with life-changing tools to allow you to live the fit and healthy lifestyle you’ve been following these past three months.

The first month we hit the major muscle groups and worked upper body and lower body separately.

Last month I increased the intensity of your workouts, through both lifting and cardio, which put your body in fatburning mode. You’ve laid the groundwork and are well on your way to the New You. Remember, this three-month plan is all about saying “out with the old and in with the new.” It’s the final month and even if you haven’t been following the program the past two months, you can jump in now. Focus on one day at a time and, before you know it, we will be on the final day of this journey to the New You. This three-month plan is designed for people at all levels—beginner, intermediate and advanced.

weeks 1 -2

weeks 3-4

The first two weeks of your weight lifting plan, you’ll be lifting four times a week.

There will be two upper body workout days and two lower body workout days. You’ll complete three superset cycles of 10 reps (complete 10 reps of first exercise, then immediately complete 10 reps of second exercise, repeat this cycle two more times), then move onto the next superset.

These final two weeks are going to be a bit more intense.

You’ll do the same superset workouts, but will increase the superset cycles to 12 reps and increase the weight of the second exercise to ensure your muscles are being fatigued.

New Year, New You Month 3 Schedule

monday tuesday wednesday thursday friday saturday sunday

weeks 1-2 & 3-4 Cardio Intervals Chest & Back (Cardio 15 min steady state) Cardio Intervals Legs (Cardio 15 min steady state) Shoulders & Arms (Cardio 15 min steady state) Cardio Intervals Calves & Abs (Cardio 15 min steady state)

Weeks 1 & 2: 3 rounds with 10 reps of supersets Weeks 3 & 4: 3 rounds with 12 reps of supersets

cardio Cardio will be every day this month.

Try to get in 30 minutes of an activity each day. There are four days of lifting, which leaves three for cardio intervals. On the four lifting days, do steady state cardio for 15 minutes after lifting. This will help keep your body in fat-burning mode and your metabolism elevated for a longer period of time. Cardio intervals are only 20 minutes, whereas the steady state cardio will remain at 30 minutes.

cardio interval training

warm-up

10 minutes steady state

intervals

Four 4-minute Rounds Tabata style

*Tabata = 8 rounds of 20 seconds all out/10 seconds recovery

cool-down

4 minutes steady state Warm-up on cardio for 5-10 minutes before lifting. * Remember to check with your doctor before starting any new workout.

59

fitness

1

2

3

4

Machine Chest Press Press arms out, but do not lock, return to starting position.

Bent Over Barbell Row Pull bar up right under chest, keeping elbows straight, lower bar to starting position.

Incline Dumbbell Flys Set incline to about 45 degrees, lower arms until weights are level with chest.

Reverse Bench Dumbbell Flys Set incline to about 45 degrees, lay against bench and, with arms in front, raise up, contracting back muscles until arms are parallel to body.

wn

do exercise break

legs

2

3

4

Standing Bicep Curls With elbows tucked into sides, keeping backs of arms straight, curl arms up and twist pinky finger towards you.

5

Rope Push Down On a cable machine, use the rope attachment set to a high cable, then in a push down movement, contract the tricep as you push down and out.

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Stride • March 2015

chest & back

2

1

2

3

4

Dumbbell Leg Curls Place a dumbbell between feet, lay on bench and raise legs up to a 45-degree angle, then back to starting position.

Dumbbell Step-Ups With dumbbells in each hand, step up onto bench, then back down. Complete right side, then left side.

Assisted Machine Step-Downs Using assisted pull-up machine, step down on the bar, allowing knee to come up to chest level and step down, focus on pushing through the heel.

6

1

Machine Shoulder Press Press arms up and lower back down to starting position.

down

exercise break

Overhead Barbell Squats With a barbell overhead, sit back and into squat position until legs are bent at a 45-degree angle.

3 1

4

Side Lateral Raise With dumbbells, keep arms bent at sides, lift up so arms are perpendicular to body, do not raise above shoulder level.

1

Standing Hammer Curls With elbows tucked into sides, keep dumbbells straight and curl up so dumbbell almost taps shoulder.

6

Tricep Dips Using a bench, keep arms straight, elbows back, lower body close to bench with arms in a 90-degree angle, then lift body back up.

down

exercise break

Shoulder & Arms

4

“

fit is not a destination

it is a way of life Let this be your motto for the New Year and New You.

3 wn ercise breakdo

ex

1 For the New Year, New You meal plan find Ashley Sornsin on facebook

1

2

3

4

Chair Leg Raises In a Romanian chair, raise legs up—either keep legs straight or bend knees.

abs & calves

Standing Calf Raises No weight necessary, hold onto a sturdy surface and raise and lower yourself slowly, contracting the calves.

ashleysornsinhealthfitnesscoach

Situps Regular situps. Lightly rest fingertips on head, contract abs slowly.

Leg Press Toe Raises Using leg press machine, complete toe raises, pushing machine away with toes.

Also, follow her on Instagram for more great tips and inspiration

ashleysornsin