Stride May 2015

MAY 2015

I L M A F Y FITNESS

COMPLIMENTARY

WE’RE NOT KIDDING AROUND

RIDE ON, GREAT RIDES

Stride checks in with Great Rides Fargo, our community’s new bike share program, to see how it’s going.

SKATER BOY FITNESS

Urban skateboarder Zach Toliver talks about the fitness behind skateboarding.

F​ OOD FIGHT Can men really eat whatever they want?

contents

may 16 Family Fitness (We’re Not Kidding Around)

L​ earn from families in the area the best ways to keep everyone in the family active and healthy this summer. Be sure to check out our calendar of kids’ fitness events and activities this summer on page 16.

Cover Story

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8 Build the Perfect Lunchbox 11 What are you drinking?

A local dietician gives us the skinny on post-workout beverages.

12 Battle Of The Sexes ​40 Summer Runnin’ ​ 4 Biker Heaven 4 ​Great Rides Fargo is having a huge impact on our community.

48 Let’s Get Technical, Technical! ​ 0 The Great American Workout 5 Introducing the FM RedHawks’ new pitching coach, Michael Schlact, as well as Schlact’s prescribed exercise. ​52 Skateboarder’s Fitness ​ 4 Shifting Gears 5 Join ​Stride ​editor Aubrey Schield (and pity her quads) at a Courts Plus cycling class with fitness instructor, Johnny Arnhalt. ​58 Ask the Trainer: Jenny Trucke ​60 The Fit Life with Ashley

Get Involved info@spotlightmediafargo.com 701-478-7768 facebook.com/fmstride @stridefargo fargomonthly.com

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spotlight media

meet the TEAM

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.

MAY 2015 Publisher

Spotlight Media LLC. www.spotlightmediafargo.com President/Founder

Mike Dragosavich Editorial Director

MIKE

BRENT

MICHAEL

TANK

Andrew Jason Editor

Aubrey Schield Graphic Design

Sarah Geiger, George Stack, Ryan Koehler, Billy Schnase

PAUL

LISA

JESSE

RYAN

Research/Contributors

Aubrey Schield, Ashley Sornsin, Hanna Grinaker, Sally Loeffler Copy Editors

Lisa Marchand, Erica Rapp, Joe Kerlin

SPOTLIGHT MEDIA

TRACY

BOUGIE

KRISTEN

SARAH

AUBREY

LAURA

ERICA

GEORGE

ANDREW

JOE

EMILY

TIFFANY

ALICIA

LYDIA

CODEY

HEATHER

General Manager

Brent Tehven

Marketing/Sales

Tracy Nicholson, Paul Bougie, Paul Hoefer, Alicia Stuvland, Tank McNamara Circulation Manager

Codey Bernier Administration

Heather Hemingway, Laura Ingalls Web Editor

Lydia Gilbertson Photography

J. Alan Paul Photography, Tiffany Swanson Delivery

Chris Larson, Payton Berger, Hal Ecker

™

Spotlightmedia

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

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

To learn more about Spotlight Media, go to spotlightmediafargo.com.

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editor

meet the editor

II

grew up in a neighborhood where it was an unspoken rule that every kid ages 5 to 14 met up at some unofficial spot after homework was done to play night games.

I’m not really sure how we came up with the games, or decided what we would play on any given night. (I was one of the youngest so my opinion didn’t matter much anyway). Most of the time, however, we’d play tag or capture the flag. Sometimes we’d venture over to the park, trespassing through our neighbors’ backyards, for a game of wiffle ball.

Around 6 p.m., my brother and I would hear my mom hollering for us to come home for dinner. The days without cell phones, how I miss them (sometimes.)

Photo by J. Alan Paul Photography

fit runs in the family The issue of Stride you hold in your hands is a special one, as we have highlighted some very important people in our community: the kids.

Our cover story this month takes a look at fitness and health for the whole family, including topics like group workouts, nutritious recipes and summer sports leagues to get the kids involved in.

When I was in first grade, I didn’t realize how important it was to be active. Now, I’m

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

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thankful for those nights spent outdoors, running and working up a sweat. So, whether you’re a parent, a sibling, an aunt, an uncle or an adult who’s still a kid at heart, read on and check out what families in the FM area are doing to stay active and healthy together.

thanks are in order

month. Anna was integral in finding sources, scheduling interviews and photoshoots and even providing props.

Anna, thank you for all your help and for the services you provide as marketing director at the YMCA. Until next month,

Aubrey Schield

A big thank you to the Fercho YMCA and Anna Hagen, marketing director, for helping us at Stride pull together our cover story this

aubrey@spotlightmediafargo.com

@aschield

A VA I L A B L E A T

nutrition

​BUILD THE PERFECT

By Aubrey Schield | Photo by Tiffany Swanson

lunchbox e all can relate to that rushed feeling every morning getting ready to go to work. After making ourselves presentable after a night of slumber, we pour our liquid caffeine in travel mugs and shuffle out the door. Thinking about our mid-afternoon meal plans during the morning scramble is often out of the question — unless you’re a rare early bird. Without proper planning, we sacrifice a nutritious meal at a critical time in our day.

w

With the help of KATIE BARKLEY, a recent Concordia grad with a degree in dietetics and exercise science, we created a guide to help you build the perfect lunchbox.

Refrain from that emergency fast food drive-thru meal and try some of these instead.

Barkley recommends incorporating all of the food groups as much as possible, including fruits, vegetables, protein, grains and dairy. Check out this inside look at a lunch that incorporates all the major groups.

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POWER UP If you’re going to stay full until quitting time, you’ll need some protein in your lunch. Try pairing peanut butter to go with the fruits or veggies you packed.

PLAN AHEAD One option, if you don’t mind redundancy, is cooking up a large batch of one dish on Sunday evening and separating it into individual containers.

Throughout the week, you’ll have lunchtime meals ready to throw in your lunchbox and go.

nutrition FROM THE GARDEN Pieces of fruit are a great way to get a perfect portion in one, selfcontained item. Veggies are also important for a healthy diet.

Whenever I’m building a meal, whether it’s breakfast, lunch or dinner, I really just follow the MyPlate guideline, so just breaking it down into your fruits, grains, proteins and dairy. I’m a big advocate of all the food groups.”

Katie Barkley

GOOD GRAINS Barkley said it can be easy to over-indulge with grains and starches since they are typically more convenient and don’t require refrigeration. That said, don’t shy away from including foods like whole grain pasta or bread.

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WHAT ARE

nutrition

DRINKING?

By Aubrey Schield

YOUR GUT IS WRONG Your first instinct after a strenuous workout might be to chug a gallon of ice cold water. Think again. Though water provides much needed hydration after exercise, there are more pertinent things that your body needs in order to recover and get the most out of your workout.

Lindsay Vettleson, a registered dietician with IMA Healthcare and certified personal trainer, helps us break down some of the pros and cons of the most common post-workout drinks.

CARBS ARE KING In general, the rule of thumb to follow when choosing a post-workout drink is a 3-1 ratio of carbohydrates to protein, Vettleson said. In other words, for every three grams of carbs, you should be getting one gram of protein in the drink. For more strenuous exercise, you might bump it up to a 4-1 ratio. Carbs provide energy for the body through glucose, a sugar that serves as the body’s primary energy source.

“The biggest thing you want to do post-exercise is to replenish your glycogen stores,” Vettleson said.

TIMING IS EVERYTHING It is also crucial to drink something that replenishes those stores no more than 30 minutes after your exercise. Vettleson explained that 20 to 30 minutes post-workout is the ideal window for the body to recover and for muscle synthesis to occur.

“When you work out, you’re not building muscle; you’re breaking it down,” she said. “It’s when you eat or drink the protein that you’re building your muscle.”

Keeping Vettleson’s advice in mind, let’s take a look at some of the drinks we commonly go to after our workout for replenishment.

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nutrition

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​Make family time fitness time this summer. We gathered some Fargo-Moorhead families that value an active and healthy lifestyle. Follow their fitness advice for the whole family this summer.

By Aubrey Schield | Photos by J. Alan Paul Photography

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work together Staying active and working out on an individual level is all well and good, but let’s take it one step further this summer by involving the whole family in group exercise and activities. It’s no secret that setting aside time to spend together as a family is one of the most important things parents can do for their children, showing them what’s truly important. Why not spend family time with fun outdoor activities this summer?

Take the Hamms, for example. Mike and Mackenzie Hamm use fitness as something to bond over with their kids: Faith, Hope, Liam, Grace and Serenity. Whether it’s going for family bike rides or setting up obstacle courses in the backyard, fitness has a permanent spot in the Hamms’ family time.

Hand weights come in many different sizes and colors. Get the kids into fitness by getting one or two for everyone in the family. Each family member can have his or her favorite color.

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Challenge each other to see how many jumps you can fit into a minute. A little friendly competition never hurt anyone.

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Liam is the only boy in the Hamm family (aside from his dad of course.) At only 6 years old, Liam has already been involved in swimming lessons, wrestling and now is starting Judo.

Going through different yoga poses is a great way to involve the kids in fun exercise.

Downward dog, warrior pose, standing mountain ... take your pick.

Try keep away, but instead of using a soccer ball or a football, use a medicine ball.

The extra weight will add a fun challenge.

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the family playbook

OBSTACLE COURSE

​​ The Hamms like to keep their fitness activities recreational, making it more fun for all the kids. Setting up an obstacle course in the backyard is a great way of having fun while staying active.

BACKYARD BASEBALL

Even if you don’t have a backyard, you can easily play a quick game of ball at a neighborhood park (there’s only about 100 in the area.) Each child gets his or her own position and everyone can take turns batting.

​FAMILY BIKE RIDE

Make a goal this summer of pedaling over as much of Fargo-Moorhead’s 200 miles of bike trails with your family as possible... Mackenzie Hamm emphasized how beneficial it is for kids to be active, especially when a lot of their time is spent in front of TV screens.

​FRIENDLY COMPETITION

​​ Sometimes it’s okay to encourage a little healthy competition. Set up stations in a circle with different exercises at each one. Challenge each other to see who can do more pushups, situps, burpees and whatever else you can dream up.

FAMILY SUPER BOWL

​​ Set aside a weekend to have your very own Super Bowl, complete with a halftime show, fun snacks and music.

Depending on the size of your family, split up into teams and play a series of 30-minute flag football games. Go for best two out of three, or three out of five.

The Hamm clan. Mike and Mackenzie are the proud parents of this active bunch of kids. From left to right, Hope, Grace, Liam, Serenity and Faith are involved in everything from gymnastics to swimming to Judo.

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stay fresh This summer, as the kids are involved in every sports league, camp and community activity under the sun, it’s important to remember the role of nutrition in the fitness equation. It’s nearly impossible to separate the two from each other; both fitness and nutrition impact each other in huge ways. We sat down with a family that values healthy eating habits to learn more about ways parents and kids can keep nutrition on the front burner this summer. Tricia and Shane Erstad encourage their two children, Chelsea and Adam, to eat fruits and vegetables at every meal.

The Erstads offer at least one fruit or vegetable at every meal.

Apples and oranges are options that provide natural sugars, vitamins and minerals.

Five-year-old Chelsea got started on fruits and veggies young, saying that her favorite vegetables (at the moment) are baby carrots.

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Chelsea loves bananas. This fruit is packed with potassium, an element that is crucial to multiple organs in the body.

Chelsea is the kind of kid who craves fruits and veggies without any creamy sauce or sugary dip. She’s also the kind of kid who marches in place while riding in an elevator to keep moving. She attends KinderKamp at the Fercho YMCA throughout the week, learning the value of fitness, healthy eating and living habits. Her parents give Chelsea and her younger brother, 21-month-old Adam, plenty of opportunities to eat and live healthy.

Tricia said a really easy way to incorporate fresh produce is by steaming vegetables.

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the fit kid’s cookbook

ON-THE-GO BREAKFAST

If you’re constantly running from one thing to the next this summer, check out this breakfast sandwich that’s packed with protein that the kids can bring with them in the car (if you don’t mind a few crumbs.)

Ingredients 4 whole wheat English muffins 4 ounces low sodium deli ham 4 slices Swiss cheese 4 large eggs

GO BANANAS

​ hese low-calorie banana muffins are T a sweet treat that won’t overload your kids with unhealthy ingredients. High in potassium and low in sugars and fats, these muffins are a great way to kick start your kids’ days.

Ingredients 1 cup flour 1 Tbsp baking powder 1/2 tsp baking soda 1/8 tsp salt 1 cup mashed bananas 1/4 cup sugar 1 large egg 1/2 tsp vanilla extract 1/4 cup applesauce 1 Tbsp peanut butter

Preparation 1. Heat pan or griddle and coat with nonstick spray. Split English muffins in two. Cut cheese slices in half and place on each English muffin half.

2. Place the English muffins with cheese on the pan or griddle once it is hot.

Allow them to toast until crispy or cheese has melted.

3. Fry each egg separately in small pan.

4. Top each muffin half with one ounce of ham and one egg and cover with top half.

Yield: 4 servings

Preparation 1. Preheat oven to 350 degrees.

2. Mix the flour, baking powder, baking soda and salt together in a bowl.

3. Mix the bananas, sugar, egg, vanilla extract and peanut butter in a separate bowl. Blend until well mixed. Add applesauce.

4. Slowly add dry mixture to banana mixture and mix well.

5. Spoon batter into prepared muffin tin.

6. Bake for 15 to 20 minutes, or until a toothpick comes out clean.

Yield: 12 servings

SWEET TOOTH SALAD

This fruit salad is a great alternative if you’ve got some kids with a knack for sugar. Pieces of fruit contain natural sugars on their own, making them a perfect substitute for unhealthy candies.

Ingredients 2 Granny Smith apples 1 honeydew melon 1 20-ounce can of pineapple rings ½ cup Craisins

½ cup low-fat vanilla yogurt Pinch of salt Preparation 1. Cut apples and pineapples into quarter-sized chunks.

2. Combine in a mixing bowl and add Craisins, yogurt and salt.

3. Stir until all the ingredients are mixed together.

Yield: 6 servings

Tricia Erstad instills a love of healthy food in her daughter Chelsea, whose favorite vegetables (currently) are raw carrots, without dip.

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join in I​ t may mean a lot of driving, carpooling, scheduling and whatnot, but getting the kids involved in sports and fitness activities this summer is a great idea for a few reasons. One, it gives them a chance to get some exercise and enjoy the warm weather, not to mention, they just might find a new calling. Who knows? Little Johnny just might be the next David Beckham. The second reason, which might just be the kicker, is when your kids are busy, you get a little freedom. Check out our sampling of summer sports leagues throughout the FM area.

WEST FARGO SOCCER CLUB

BIG BOPPER BASEBALL

Various parks, Moorhead June 1 – July 8 Age 5 cityofmoorhead.com/departments/parksand-recreation Your 5-year-old son or daughter will learn the basics of America’s favorite pastime in this six-week program.

Practice is held Monday and Wednesday evenings.

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Scheels Soccer Complex, West Fargo June 1 – July 22 Grades 1 – 5 westfargosoccerclub.org This recreational league gives elementary kids the chance to try the sport of soccer without the pressure of a competitive season. Meeting two weeks before the first game gives participants a chance to learn the basics of the sport and feel confident in their abilities.

SPORTS OF ALL SORTS

Schlossman YMCA, Fargo June 8 – July 10, July 13 – August 14 Ages 4 – 6 ymcacassclay.org Do your kids want to try it all? Check out this summer program offered at Schlossman YMCA in Fargo.

Participants will play a handful of team and individual sports and take part in fun activities.

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Eight-year-old Foster Helm is involved in swimming lessons at the Fercho YMCA. His parents, Dan and Liv, are both avid runners, training for the full and half marathon events for this year’s Fargo Marathon.

BASKETBALL FOR BEGINNERS

Veterans Memorial Arena Community Room, West Fargo August 3 – August 13 Ages 6 – 7 wfparks.org/activities/directory/ basketball Your up-and-coming athlete will learn the fundamental skills involved in basketball — dribbling, shooting and passing, all while working with a team and having fun.

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the good sports directory YOUTH FLAG FOOTBALL

Centennial North Football Fields, Moorhead August 18 – October 8 Grades K – 3 cityofmoorhead.com/departments/parksand-recreation This new program offered through Moorhead Parks and Recreation gives kids in kindergarten through third grade the chance to learn about football.

Every participant is guaranteed equal playing time and the chance to try every position on the field.

GIRLS’ SLOW PITCH SOFTBALL

North & South Elmwood and Westside Park, West Fargo June 3 – July 22 Ages 9 – 12 wfparks.org/activities/directory/softball Girls will learn the basic skill set involved in softball while having fun and working on a team. With two practices every week, participants will get a lot of hands-on experience in the diamond.

YOUTH GOLF LESSONS

​ he Meadows and Village Green, T Moorhead June 8 – July 14 Ages 7 – 17 cityofmoorhead.com/departments/parksand-recreation This program is designed to introduce new golfers to the basics of the sport.

Through weekly lessons, participants will learn how to swing properly, maintain the correct posture and get a feel for the etiquette of golf.

GYMSTERS

Fercho YMCA, Fargo June 8 – July 10, July 13 – August 14 Ages 6 and up ymcacassclay.org This gymnastics program gives kids the chance to improve their strength, flexibility and self-confidence. Over the course of a series of hour-long practices at the Fercho branch, participants will learn to do cartwheels, handstands and other fun gymnastics moves.

FARGO PARKS TRACK & FIELD

Fargo South High School Track, Fargo June 1 – June 25, June 2 – June 25 Ages 5 – 12 fargoparks.com This program is divided into two age ranges: 5 to 7 and 8 to 12. Giving kids the opportunity to try out a variety of track and field events, the Fargo Parks’ fourweek sessions introduce participants to the skills required in this sport.

LIL’ LINKERS

The Meadows, Moorhead June 9 – July 14 Ages 4 – 6 cityofmoorhead.com/departments/parksand-recreation This six-week introduction to golf will give your little one a glimpse of all the fun the sport has to offer. All golfers will be exposed to putting, chipping, pitching, driving and the basics of golf.

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Dan and Liv Helm are both training for Fargo Marathon events and get their sons, Foster and Wynn, involved in fitness activities like gymnastics and swimming.

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Get Outside, Get Moving Get everyone off the couch, away from the television and out of the house this summer with the help of our fitness events calendar. With hundreds of activities happening throughout Fargo-Moorhead, you and your family will enjoy these warmer months to the fullest.

FARGO MARATHON YOUTH RUN

May 7th 6:30 & 7 p.m.

The half-mile and mile runs for kids ages 1 to 12 are exciting facets of the annual Fargo Marathon.

Shelly Ellig Indoor Track & Field 1625 14th St. N, Fargo fargomarathon.com

END OF THE YEAR BASH​

​May 15th

7 – 9 p.m.​ School’s out for summer! Grab the kids and bring them to TNT’s summer kickoff celebration, including obstacle courses, a foam pit, snacks and more.

TNT Kid’s Fitness and Gymnastics ​2800 Main Ave, Fargo tntkidsfitness.org​

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FAMILY FUN COLOR RUN

May 16th 9 a.m. – 12 p.m.

Life is better lived in color. The whole family can enjoy this fundraising color run located at Lewis & Clark Elementary School in Fargo.

Lewis & Clark Elementary 1729 16th St. S, Fargo eventful.com

NATURE ADVENTURE

May 16th 2 – 4 p.m.

Don’t forget to bring your binoculars for this outdoor adventure in Trollwood Park.

Trollwood Park 3664 Elm St. N, Fargo fargoparks.com

SUMMER GRIND

May 17th 4:30 p.m.

Calling all skaters. Come out to the Dike West skate park to showcase your skills.

Beginner, intermediate and advanced skill levels are welcome.

Dike West 310 4th St. S, Fargo fargoparks.com

“SCHOOL’S OUT” OPEN GYM

May 24th 7 – 9 p.m.

Drop your kids off for two hours of fun with TNT Fitness. Children ages 5 through 14 will get to participate in

gymnastics, games, rock wall climbing, obstacle courses and more.

TNT Kid’s Fitness and Gymnastics ​2800 Main Ave, Fargo tntkidsfitness.org

YMCA XERZONE EVENT

May 30th 1 – 3 p.m.

This free event is open to the public.

Bring the whole family to enjoy fun games, fitness activities and healthy snacks.

Fercho YMCA 400 1st Ave. S, Fargo ymcacassclay.org

BULLSEYE! ALL ARCHERY CAMP

May 31st – June 4th This archery camps for kids ages 10 and older will give campers a chance to improve their shooting skills.

North Dakota 4-H Camp 2702 8th St. SW, Washburn, N.D. ndsu.edu/4h

COMMUNITY PLAY DAY

June 4th 9 – 11 a.m., 1 – 3 p.m.

A day of outdoor fun at Rheault Farms where kids can do crafts, play on the playground and participate in yard games.

Rheault Farms 2902 25th St. SW, Fargo fargoparks.com

STREETSALIVE!

June 14th 12 – 5 p.m.

Three miles of city streets shut down to cars for this unique event. Hop on a bike, slip into roller blades or lace up your sneakers for a fun Sunday afternoon outdoors.

Downtown Fargo dakmed.org/cass-clay-alive/streets-alive

YMCA DIVING CAMP

June 15th – 25th This camp for all ages and abilities gives divers a chance to practice and improve their skills during a two-week day camp.

Island Park 7th St. S, Fargo ymcacassclay.org

MORE EVENTS

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BMX JAM

YMCA DIVING CAMP

YMCA DIVING CAMP

4-H ADVENTURE CAMP

COMMUNITY PLAY DAY

SUMMER GRIND

June 27th 3 p.m.

Here’s an event for any daredevils. Bring your kids, their bikes and helmets to this event for all skill levels.

Dike West 310 4th St. S, Fargo fargoparks.com

June 28th – July 2nd Kids ages eight to 12 can get back to nature at this weeklong camp.

North Dakota 4-H Camp 2702 8th St. SW, Washburn, N.D. ndsu.edu/4h

July 6th – 16th Register your son or daughter today for this two-week camp that will teach participants how to improve their skills on the diving board.

Island Park 7th St. S, Fargo ymcacassclay.org

July 9th 9 – 11 a.m., 1 – 3 p.m.

Bring the kids to this day of fun at Rheault Farms where they will get to enjoy the warm weather with yard games, outdoor events and more.

Rheault Farms 2902 25th St. SW, Fargo fargoparks.com

STREETSALIVE!

July 12th 12 – 5 p.m.

Join the Fargo-Moorhead community as three miles of our city streets are blocked off to cars, encouraging people to walk, bike, skip, roller blade their way through a sunny afternoon.

Downtown Fargo dakmed.org/cass-clay-alive/streets-alive

COURTS PLUS BASKETBALL CAMP

July 14th – 17th 2 – 5 p.m.

This day camp for second to ninth grade boys and girls will teach kids basketball fundamentals under the leadership of area high school and college coaches.

Courts Plus Community Fitness 3491 University Dr. S, Fargo courtsplus.org/youth

TNT NO BUMMER SUMMER CAMP: SPLISH SPLASH

July 20th – 24th 7 a.m. – 6 p.m.

This week’s camp will get campers in the water, enjoying being active under the warm summer sun. With half and full day options, TNT’s summer camps are great for all kids 6 years and older.

TNT Kid’s Fitness and Gymnastics ​2800 Main Ave, Fargo tntkidsfitness.org

July 20th – 30th Participants will get to practice the basic skills involved in diving while enjoying warm weather at the Island Park Pool.

Island Park 7th St. S, Fargo ymcacassclay.org

July 24th 4:30 p.m.

No matter what your skill level on a board, this event is open to anyone wanting to enjoy a fun and active evening with friends.

Dike West 310 4th St. S, Fargo fargoparks.com

CASS COUNTY SUMMERFEST KIDS’ FUN RUN

July 25th 7:30 a.m.

A fun run for kids! Check out this event and the many others during Cass County Summerfest 2015.

Central Cass High School 802 5th St. N, Casselton casselton.com

YMCA HIGH SCHOOL PREP CAMP

July 27th – August 6th This two-week swim camp is designed to help swimmers ages 12 to 18 maintain and develop their skills in the water. Meeting at Island Park Monday through Thursday, participants will learn proper techniques and get ready for their next high school seasons.

Island Park 7th St. S, Fargo ymcacassclay.org

WATERAMA

August 3rd 12 – 3 p.m.

Cool off with some water sports at Clara Barton Park.

Clara Barton Park 1451 6 St. S, Fargo fargoparks.com

MORE EVENTS

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TNT NO BUMMER SUMMER CAMP: OUTDOOR ADVENTURE August 3rd – 7th 7 a.m. – 6 p.m.

TNT Kid’s Fitness campers will get to enjoy the great outdoors in this weeklong day camp.

TNT Kid’s Fitness and Gymnastics ​2800 Main Ave, Fargo tntkidsfitness.org

YMCA DIVING CAMP

August 3rd – 13th This camp for all ages and abilities gives divers a chance to practice and improve their skills during a two-week day camp.

Island Park 7th St. S, Fargo ymcacassclay.org

COMMUNITY PLAY DAY

August 6th 9 – 11 a.m., 1 – 3 p.m.

The last play day of the summer, don’t miss it! Kids will get to participate in crafts, outdoor activities and games and a full day of fun to round out their active summers.

Rheault Farms 2902 25th St. SW, Fargo fargoparks.com

TNT NO BUMMER SUMMER CAMP: SPORTS SPECTACULAR

August 10th – 14th 7 a.m. – 6 p.m.

This No Bummer Summer camp is all about sports; participants will get the chance to try different activities and find what they love.

TNT Kid’s Fitness and Gymnastics ​2800 Main Ave, Fargo tntkidsfitness.org

BMX JAM

August 22nd 3 p.m.

This event is another chance for those bike tricksters to show off their stuff. Be sure to pack the helmets along and get ready for fun.

Dike West 310 4th St. S, Fargo fargoparks.com

GO FAR GIRL

August 21st Time TBD A new event with the Go Far Woman races is the Go Far Girl youth run, which is open to all girls 12 years and under.

Scheels Arena 5225 31st Ave. S Fargo gofarwoman.com

STREETSALIVE!

August 30th 12 – 5 p.m.

Forget the car! This event is all about getting active as a community. Check out Downtown Fargo and feel the buzz from tons of people in our community who know what enjoying the great outdoors looks like.

Downtown Fargo dakmed.org/cass-clay-alive/streets-alive

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all summer long Some events are just so great they continue throughout the entire summer.

KIDS’ YOGA AT MOJO FIT STUDIOS

Thursdays 5:30 – 6:30 p.m.

Kids are sorted according to age into different classes that meet throughout the summer. In a 45-minute class, kids will have the opportunity to try yoga on for size. And Mojo Fit Studios will provide the yoga mat, towels and water.

Mojo Fit Studios 1650 45th St. S, Fargo mojofitstudios.com/kids-classes

BULLY PROOF KIDS AT FARGO BJJ ACADEMY

Tuesdays & Thursdays 5 – 6:15 p.m.

Join George and Sarah Andersch in their unique kids’ program designed to give children ages 4 and older the skills to defend themselves through Brazilian Jiu-Jitsu and Mixed Martial Arts training.

Kids ages 4 to 6 work with parents from 5 – 5:30 p.m. and those 7 and older meet from 5:30 – 6:15 p.m. For the gifted grapplers, Fargo BJJ & MMA holds Saturday morning advanced classes from 10 – 11 a.m.

Fargo BJJ Academy 1335 2nd Ave. N, Fargo fargobjj.com/socialsite/bully-proof-kids

fyi

Skate Print Zip Pouch $28 Stick Print Kid Throw Pillow $36 Pink Skates Long Sleeve $28 Pink Skates $24 Hockey Player Blanket $114 Single Player $24 Curry Skates Long Sleeve $28 Navy Players $24 Hockey Skate Day Tote $89

36

Stride • MAY 2015

fyi

Find Teags & Ry products at Unglued, Blue Daisy, Pout Baby & Kids and online at teagsandry.com.

Check out a new brand that celebrates all that sports do to promote wellness and valuable life lessons. Sisters-in-law Alyse and Jayme Cullen started Teags & Ry this year, which combines design with athletics to produce locally made children’s clothing.

Kids’ Edition

By Aubrey Schield | Photos by Tiffany Swanson

37

Welcoming members since 1937.

M

oorhead Country Club is the Club where families gather, friendships form and people have fun—and has been since 1937. We embrace our tradition of offering outstanding recreational & social opportunities in the atmosphere of relaxed charm. Our welcoming members are privileged to play on a renovated course with marked character that is both challenging and enjoyable. The completion of our flood mitigation project has left us in a desirable high and dry advantage, promoting an extended season of play for our membership. We know our Club is a great value combining a lengthy list of amenities with membership opportunities tailor-made to suit your lifestyle . Let us roll out the welcome mat. Contact us today to learn more about Moorhead Country Club membership.

2101 North River Drive Moorhead, Minnesota 56560 Contact Us At

Family, Friends and Fun —Since 1937 Where families gather, friendships form and people have fun.

218.236.0100 or admin@moorheadcountryclub.com moorheadcountryclub.com

Private 18-Hole Course | Outdoor Swimming Pool with Slide & Kiddie Pool | Award Winning Junior Golf Program Casual & Tasteful Dining | 18-Hole Championship Putting Green | New Island Green—the FM area’s Premier Par 3

fyi

ith over 200 miles of sidewalk trails and more than a handful of parks throughout the community, FargoMoorhead is the perfect place to get your outdoor run in this summer. Whether you have a set route you always take or are looking to spice it up a bit, check out our map of five running trails in the area.

With varying distances and different sights to see along the way, each one brings something unique to your run.

1ST AVE.

4TH ST.

YMCA

By Aubrey Schield

40

Stride • MAY 2015

FINISH START

| Graphics by George Stack

7TH ST.

SHADY LOOP

ISLAND PARK

6TH AVE.

START: 6th Ave. S. & 7th St. S, Fargo ​ ake a jog through T shady Island Park, located just south of the heart of Downtown Fargo. Follow our trail for a shorter run starting in the south parking lot, or branch out and map a route for yourself.

fyi

8TH ST.

8TH ST.

CONCORDIA

5TH ST.

4TH ST.

4TH ST.

ISLAND PARK

8TH ST.

GOOSEBERRY PARK

LINDENWOOD PARK

​ his trek takes you T from Moorhead's outdoor Dairy Queen, across Veterans Memorial Bridge, along the Red River, through Gooseberry Park and up eighth street back to Dairy Queen.

8TH ST.

5TH ST.

4TH ST.

4TH ST. 17TH AVE.

DESSERT FIRST CIRCUIT

START: ​24 8th St. S, Moorhead

12TH AVE.

13TH AVE.

FINISH

WOODLAWN PARK

FINISH

START START

PRO TIP The bridge that connects Gooseberry Park to Lindenwood Park is only open seasonally. Runners beware!

41

fyi

ELM ST.

3RD ST.

UNIVERSITY DR.

DOWNTOWN RUNNER

HORNBACHER’S

FRIENDSHIP PARK

19TH AVE.

START: 5th Ave. S, Moorhead ​Don’t mind traffic?

Try this route through Downtown Fargo. This trail will take you north on Broadway to Friendship Park where you’ll turn back and head south on third street and make your way back to the intersection of Broadway and Main Avenue.

PERCY GODWIN PARK

ELM ST.

10TH ST.

BROADWAY

17TH AVE.

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Stride • MAY 2015

7TH AVE.

MAIN AVE.

FINISH

START

FARGO THEATRE

If you have to wait for traffic at an intersection, don’t stop running. Keep that heart rate up and run down the block and back. It may take a little extra effort, but your run will benefit from the nonstop exercise.

UNIVERSITY DR.

PRO TIP

SANFORD MEDICAL CENTER

12TH AVE.

HJEMKOMST CENTER

11TH ST.

RUNNING THE RIVER

4TH ST.

fyi

FINISH

CENTER AVE.

MAIN AVE.

11TH ST.

8TH ST.

START

4TH ST.

4TH ST.

​ scenic route along A the Red River, these two miles will go by fast and you'll never get bored.

MAIN AVE.

WOODLAWN PARK

START: 5th Ave. S, Moorhead

MAIN AVE.

SHORT CIRCUIT

WOODLAWN PARK

START

6TH AVE.

START: 5th Ave. S, Moorhead 4TH ST.

FINISH

DR ARK P WOODLAWN

2ND AVE.

J​ust in case you're looking for a shorter jaunt, try this half-mile loop in Woodlawn Park. You can always repeat the course a few extra times to bump up that distance.

THE BEST WAY

to find a new running route is to get out there and actually discover it. So lace up your sneakers, take our suggestions with you and start running.

Tell us your favorite route @stridefargo

43

fyi

N E V A E H BIKER

By Aubrey Schield | Photos by Tiffany Swanson

T

he month of March saw FargoMoorhead’s first citywide bike share program, Great Rides Fargo.

Two months later, we check in with Sara Watson Curry, Great Rides Fargo Director of Operations, to learn about the program’s success, its impact on the health of our community and some cool features about the bikes.

As of April, the bike share had already blown past any expected numbers from comparable systems in other cities. At the beginning of the month, Watson Curry reported 1,837 rides in one day throughout the FM area.

44

Stride • MAY 2015

“We’ve had extremely windy days, we’ve had a few snowflakes, we’ve had cold days, we’ve had warm days,” Watson Curry said. “Every time we’ve had a weather situation, we’re like ‘Well, surely the bikes will stay in the docks.’

They’re still moving around; people are still using them.”

around the country shows over 100 million calories burned and over 50,000 pounds lost.

Bike share programs provide an opportunity for community members to be more active, increasing the health and well-being of the area. Krista Crum, BCycle Business Development and Sales, said that, as of 2014, the shared impact of BCycle bike shares

“People are attracted to them for environmental reasons, they’re attracted to them because they give them a chance to get some exercise, it gets them from point A to point B,” she said.

Watson Curry also added that Fargo’s bike share program is versatile, working for a multitude of different riders and purposes.

SWEET RIDE Manufactured by Trek, the Bcycles are quality, heavy duty machines, meant to withstand hundreds of rides a day and endure the elements. Check out some of their features.

fyi BUILT-IN LOCK

3-SPEED INTERNAL SHIFTERS Shift gears, even when you’re stopped, with smooth gear shifters.

No need to provide your own. The built-in lock is attached to the front basket.

ENCLOSED BRAKE CABLING Brake cables are enclosed in the bikes’ frames, making them more durable.

LIGHT

See where you’re going with a light powered by electrical generators on the bikes’ hubs.

COMING UP…

Next year, Great Rides Fargo hopes to equip each bike with updated GPS, allowing them to know the whereabouts of the bikes at all times. Currently, the bikes use passive GPS, which only gives a rough idea of their locations.

45

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train

P O LY E S T E R ​IN A NUTSHELL

​ olyester is made from synthesized P polymers. It’s a synthetic resin — plainly put, plastic.

​READ THE FINE PRINT

LE T’S G ET T EC HN IC A L, T E C H N I C A L !

By Sally Loeffler | Photo by Andrew Jason

I

f you’re a no-fuss-no-muss runner, thinking about what to wear can be a chore. Who sees you anyway? And why are they looking? While you may be tempted to throw on that cotton t-shirt from summer camp and hit the pavement, it might be time to consider the benefits of technical fabrics.

When you’re shopping for running clothes, it can be hard to sort through the sea of running tights and understand just what you get with each type of fabric. Notice, for example, how that old cotton t-shirt is soaking wet and twice its original size after you’ve had a good sweat. Cotton is highly absorbent, so it is happy to collect all your moisture and keep it, gross and clammy, right next to your skin.

Technology in textiles has come a long way since the days of choosing between polyester and cotton.

But is all that new technology worth it? Let’s review the two basic types of fabric common in today’s running gear.

Good running clothing aims to help you stay dry, regulate temperature and prevent chafing. Synthetic fibers like polyester and natural fibers like merino wool have properties that help them do this, but it depends on the quality of the fabric, and there are pros and cons to each.

48

Stride • MAY 2015

​ he weaves and gaps in the fabric T allow the moisture to get to the outside layer. Just because a garment is made of polyester doesn’t mean it will wick away sweat; there has to be a way for the moisture to get out.

​ASK THE EXPERT ​All moisture wicking fabrics are not

created equal. That’s why it’s important to read labels and talk to your local running gear expert. That way, you’ll understand what you are getting into… literally.

​SMELLY RUNNER

​ olyester wicking fabrics can be prone P to stink, even after washing. Bacteria get into the plastic of the clothing and it’s hard to get out.

MERINO WOOL NOT YOUR GRANNY’S WOOL

​ his material comes from merino sheep, T which live in extreme temperatures of the Southern Alps. The fleece of a merino sheep is built for extreme temperature swings. Sound like any place you know?

​MAGICAL MERINO

I​ t keeps you warm in cold weather by using moisture to generate heat. Wavy fibers make tiny air pockets that lock in heat. In warm weather, merino wool transports sweat away from the skin, escaping the fibers to evaporate.

​RUNNING IN WOOL

​​​There are several companies that manufacture clothing with merino wool, and many are now launching apparel lines specific to running. Icebreaker, SmartWool and Ibex are at the top of the list when it comes to merino innovation.

​NOT SO SMELLY AFTER ALL

​ ecause merino wool resists odor B naturally, it doesn’t stink. You can wear it for several runs in a row (believe me, I’ve tested this).

IN CO N C L U S IO N : When it comes to what to wear, think of it this way: running is uncomfortable, especially in the beginning. There are pros and cons to the tech fabrics that you should consider. If there is anything you can do to make running more comfortable, you should do it.

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Call to the

Bullpen3 with

Michael Schlact

By Aubrey Schield Photos by J. Alan Paul Photography

D

rafted by the Texas Rangers right out of high school, Michael Schlact began a 10-year career in baseball that has seen him pitching for teams all around the nation.

After two shoulder surgeries, Schlact knew his playing career was coming to an end. Thanks to a couple former managers’ connections to the FM RedHawks, Schlact was contacted for the open pitching coach position. After a month-long interview process, Schlact and his wife, Jillian, made plans to move to North Dakota and don the FM RedHawks’ red.

As the new pitching coach, Schlact’s mission is to share his expertise from 10

50

Stride • MAY 2015

seasons played and serve his players to the best of his ability.

“They (pitchers) are able to pitch at this level because they’ve done something right in their career; they have that ability,” he said. “So, for me, it’s talking to each of them individually and being able to tweak things that they want to work on.”

Prescribing effective workouts, telling it like it is without sugarcoating and getting feedback from his players will be the pillars on which Schlact builds his leadership. Check out some highlights from Schlact’s exercise regimen on the next page.

Schlact’s Numbers9 10 seasons played Innings pitched: 851.1 152 games started Number of strikeouts: 436 3,776 batters faced Played for seven teams

The Exercise

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STRENGTHENING Schlact focuses on building a strong foundation in the first phase of his exercise.

He works upper body and shoulder muscles using tension bands in the training room.

For lower body and core, Schlact completes four sets.

For shoulders, he does three.

“You have to have the strength,

EXPLOSION The second phase of Schlact’s workout aims to put the body through fast explosions of work Jumping squats, box jumps and high step-ups are examples of exercises Schlact incorporates for explosive exercise.

but then you have to have the Every movement with the bands strengthens muscles used for pitching.

explosiveness down the mound.”

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Skate W

hen the sun comes out after a long winter of cold and snow, you can find Zach Toliver cruising on his skateboard, doing ollies, nosegrinds and all sorts of tricks at the outdoor skatepark in Fargo. Toliver can stay out for hours on end some days, trying new tricks and checking out new spots.

Getting on a board for the first time at age 12, Toliver has spent most of his life hopping on his skateboard to get some physical activity. As a teenager, he participated in competitions and had a sponsorship with a South Dakota skate shop.

Now, Toliver enjoys the stressrelieving aspect of skateboarding.

“If you’re having a horrible day, there’s nothing like just going out and skating,” he said. “You don’t even have to do any tricks; just riding the board is an awesome feeling.”

Just like any other physical activity, skateboarding has some pretty cool benefits for health and fitness. One is an increase in endurance, which Toliver notices after a winter of not riding.

“After winter, you get really winded the first time out, but the endurance you build up is crazy,” he said.

52

Stride • MAY 2015

[fit] boarding

By Aubrey Schield Photo by Tiffany Swanson

Keep Cruising.

You may be surprised by all the health benefits of skateboarding. Check out some of the ways skateboarding gives the body a workout.

Fear no more.

If you’ve ever tried a trick on a skateboard, you’ve probably fallen.

Toliver is no stranger to wiping out, saying that once you get into the groove of riding, you’re not worrying about falling or botching a trick.

A bunch of legwork.

Get your heart pumping.

Any prolonged physical activity that exerts more than your resting energy level creates a great cardio workout.

Constantly squatting, bending the knees and pushing off the ground gives the leg muscles a run for their money.

Build yourself up.

Hit the bull’s-eye every time.

Landing a jump and doing tricks on a skateboard requires precision and acute hand-eye coordination.

Toliver said he can stay out riding for hours on end, taking up an entire day sometimes. Being active like this builds up endurance and can impact other sports and activities positively.

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SHIFTING

GEARS

By Aubrey Schield | Photos by Tiffany Swanson

W

hoever came up with the phrase ‘It’s just like riding a bike’ should be fired. This month, I took my very first cycling class and, as anyone else who’s done it can tell you, cycling kicked my butt. In only 45 minutes, I went from cocky-fitness-magazine-editor to exhausted, tired and drippy bicycle novice.

Under the leadership and watchful eye of Johnny Arnhalt, a fitness instructor at area gyms, I (attempted to) put the pedal to the metal and gave it all I had. A handful of much more seasoned cyclists and I huffed and puffed our way through the pain in a dimly lit cycling studio at Courts Plus.

This workout got my heart pumping so hard I could feel it down to my toes. Aside from the obvious benefits for heart health, Arnhalt said cycling is a good way to increase your endurance, especially if you are a runner. (Next year’s Fargo Marathon runners take note). And if you’re thinking that biking isn’t that hard, I’m going to prove you wrong right now with this breakdown of my cycling class experience.

54

Stride • MAY 2015

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STAND UP. Raising the tension slightly, we biked standing up, which fired up my quads. Doing forward upper body dips warmed up our upper bodies, getting us ready for the rest of the exercise. Afterwards, Arnhalt upped the intensity, having me do one dip per pedal revolution.

Playing me hot and cold.

With the bike set on a lower gear (somewhere between six and 10), I did 30-second sprints with 5-second breaks in between. I swear those 5 seconds got shorter and shorter with every rep.

CLIMBING A MOUNTAIN. My quads felt like Jell-O during the climbing reps.

Arnhalt cranked my bike up to the 21st gear and it felt like I was trying to pedal through drying cement. Keeping my hands behind my back, I pushed through the entirety of “Dark Horse” by Katy Perry. I’ll never listen that song the same again.

55

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O S M

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CLIMBING A MOUNTAIN (ROUND TWO) These reps were nothing like the first climb. If you take anything away from this article, know that cycling is never boring. Anyway, every 20 seconds for two minutes, I increased the tension on my bike one notch. Then, I decreased by one notch for another two minutes. Starting at gear 16, I peaked at 21.

“There’s nothing better than leaving class dripping wet and your legs are shot. I mean, it’s a great feeling.”

THE UPPER HAND Cycling classes don’t ignore the upper body by any means. I did several reps of moving my arms to the beat of the music, working my biceps and shoulder muscles.

-Johnny Arnhalt, Instructor

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ASK THE TRAINER

JENNY TRUCKE

By Aubrey Schield | Photos by Tiffany Swanson

O

ur personal trainer of the month is Jenny Trucke, CPT, one of the personal trainers at Revolution Training Studio in Fargo. Arriving at Revolution Personal Training Studio every morning at 5 a.m. to meet with clients, Trucke helps people maintain fit lifestyles and find their athletic potentials. Learn from the expert as Trucke answers your burning fitness questions this month.

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Stride • MAY 2015

MEET JENNY. Trucke received her certification in personal training at the National Personal Training Institute in Minnesota before moving to Fargo. Trucke worked in various gyms but decided the small studio was the right fit for her, enjoying the personal and private feel it provides. As a trainer, she focuses on three main principles: form, functional and fun.

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Q& A WHAT IS THE MOST COMMON INJURY AMONG RUNNERS AND WHAT’S YOUR ADVICE TO AVOID IT?

“My experience working with runners is that, even down to their shoes, running shoes are built to go straight. So if you’re going to take your running shoes into the gym and you do any kind of lateral move, they (running shoes) a lot of times have a lift, almost like a heel, so you’re more likely to injure yourself on any kind of lateral move because your body is so used to going straight.

So if you typically are a runner, my best advice would be ... to work on your lateral moves. In the heat of the moment in a run or in a race, you might run around a rock, a person, someone might be spitting, a puddle and you have to do that quick lateral move and you want to be prepared for it. Or if you’re used to running, swim, lift, bike, do yoga, do something other than running and give your body a break because that’s when injuries are most likely to happen, when your body is kind of worn down.”

DO YOU RECOMMEND DOING CARDIO BEFORE OR AFTER WEIGHT TRAINING?

“It depends on your goal. If your goal is something cardio-based, like you’re running a marathon, then you want to do your cardio before so that you have the peak of your energy during that run. If your goal is lifting, you want to do your lift first just so that you’re fresh for your lift, and then do your cardio afterwards.”

DO YOU RECOMMEND DOING THEM TOGETHER? REVOLUTION TRAINING STUDIO 3105 Broadway N Ste. 13 - Fargo 701-840-2484 revolutiontrainers.com

“You can. It’s really listening to your body and really feeling it out. If you’re going to do sprints and you’re going to lift really heavy, I probably wouldn’t do those on the same day. Intense cardio and intense lifting, you want to kind of spread those out. But your body’s

going to tell you. A really easy thing to do would be to take your resting heart rate when you wake up in the morning for a minute and do that three days in a row and take the average of that. Then, every day take your heart rate and if your resting heart rate is 10 beats above or below, take it easy that day because your body is still recovering from your last workout.”

WHAT’S A GOOD WAY OF GAUGING YOUR TARGET HEART RATE? “Mathematically, 220 minus your age is your max heart rate. I feel fine at my max heart rate, but not a lot of people do and if you have any kind of heart injuries or precautions, then you’re going to want to really lower that. It’s more of a feeling. If you don’t have any heart conditions, 220 minus your age is your max and then you can hit a different percentage and then you’re working of that max. So it’s probably lower than what people think they should be.”

HOW WOULD YOU FIT IN A SOLID WORKOUT ON A REGULAR BASIS WITH A 9 TO 5 JOB?

“Not that your mind would like it, but the earlier the better. I work out at five in the morning and no one wants to hang out with you at five in the morning; things go on at 5 p.m. So when you get done with work, you don’t want to have to think about going to do your workout.

When you wake up, you’re kind of still in that euphoric sleep phase and your body isn’t quite sure what you’re doing.

And then, before you know it, you’re working out and then, before you know it, you’re done and you’re on to work.

You get done with work and you can do whatever you want to do. If you can even break it up during your day (five minutes here, 10 minutes there) and piece it together, it’s way better than nothing.”

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By Ashley Sornsin Photos by Tiffany Swanson

The

e f i L Fit in

rns with Ashley So

T

his month, our focus on kids inspired me to take my workout back to those childhood days of gym class.

I’m bringing this month’s workout back to the oldschool gym workout basics that will no doubt take much energy, be challenging and yes, even a little fun.

This workout can be done anywhere. I’ve incorporated cardio and strength moves to not only torch calories through the high intensity cardio, but also burn fat with bodyweight strength moves.

This gym class-inspired workout is a full-body exercise for all ages and

ability levels and every exercise has an alternate low intensity modified move. You and your kids or friends can do this workout together.

The following workout should be done three times a week.

It will consist of timed drills – you will either complete a certain number of reps in one minute or, for the run, you will run for distance and record your time.

Using the chart on the next page, track the number of reps you complete and the time it takes for your run and watch your progress over the month. Each workout is a chance for you to get competitive and try to beat yourself — this is a you versus you competition!

After your first workout during the first week, set a goal for your final numbers at the end of the month. Most importantly, have fun and bring out the kid in you!

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

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Stride • MAY 2015

YOU WILL COMPLETE THIS WORKOUT FOR TWO TO THREE ROUNDS, THREE DAYS A WEEK.

1

2

1-MILE RUN

PULL UPS 1-minute timed drill

Using a treadmill or track, you are running for time. Run fast!

Alternative: Walk when needed.

Complete as many reps as you can. If you can no longer pull up, continue to hang until time is up.

Alternative: Use the assisted pull up machine.

3 PUSH UPS 1-minute timed drill Do as many reps as you can on your toes. With arms at shoulder width, lower chest to floor.

Alternative: Complete reps from your knees.

4

5

SIT UPS 1-minute timed drill

JUMP ROPE 1-minute timed drill

Complete as many reps as you can, keeping your feet on the floor. Sit up contracting your abs with your fingertips resting behind the ears.

Alternative: Go at your own pace.

Continuously jump for the duration of the time.

Alternative: Jump without jump rope.

track your reps Week One

Week two

Week three

Week four

Monday / Wednesday / Friday

Monday / Wednesday / Friday

Monday / Wednesday / Friday

Monday / Wednesday / Friday

1-Mile Run:

1-Mile Run:

1-Mile Run:

1-Mile Run:

Pull Ups:

Pull Ups:

Pull Ups:

Pull Ups:

Push Ups:

Push Ups:

Push Ups:

Push Ups:

Sit Ups:

Sit Ups:

Sit Ups:

Sit Ups:

Jump Rope:

Jump Rope:

Jump Rope:

Jump Rope:

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