Stride Nov 13 Giving Back

G N I IV

TH

G

E

K C BA

ISS

UE

Erica Johnsrud

Ronald McDonald House

Denise Peterson

Lost and Found Ministry

GUIDE TO

Debbie Dudley Red River Zoo

VOLUNTEERING IN THE FM COMMUNITY

FREE // NOVEMBER ‘13

from the

Editors

“

Do all the good you can, By all the means you can, In all the ways you can, In all the places you can, At all the times you can, To all the people you can, As long as ever you can.

— John Wesley

Many people say Wesley is the author of this quote.

Others will fiercely argue, “He is not!” Whether Wesley is or isn’t the author of the quote is irrelevant. It’s not about who said what, it’s about the message expressed. And I think we can all agree, it’s a darn good quote with a darn good message.

For this issue of Stride, we have complied an A to Z guide to volunteering in the FM area.

There are hundreds of different organizations in the Red River Valley that are in need of help.

Whether it be for one big event or simple day-to-day office tasks, volunteers are in high demand. And they’re looking for people like you, dear readers — talented, helpful, kind and caring people.

Give back! Give thanks! And have a wonderful Thanksgiving, Fargo-Moorhead!

Candice Grimm 4

Stride • November 2013

November 2013 PUBLISHER Spotlight Media LLC. www.wedomagazines.com President/Founder Mike Dragosavich

”

A lot of us may feel like we don’t have enough time or the “right” skills to give back and volunteer. WRONG! Last time I checked, there wasn’t a rulebook for volunteering.

Come as you are and, as John Welsey may or may not have said, “Do all the good you can.” No one will criticize you for helping out and giving back.

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

Editorial Director Andrew Jason Stride Editors Candice Grimm, Josie Eyers Art Director Andy Neidt

I

n a commodity-centric society, it is easy to get caught up in the act of taking — taking the services and taking the products we need from others. But to keep the world running smoothly, we have to stop a moment and give back to the world that has given us so much.

Now, if this sense of moral obligation alone doesn’t fuel your drive to volunteer, consider these other by-products of community service: • Research has shown that volunteering is linked to better health for those who volunteer! People who engage in community service have greater longevity, higher functional ability and lower rates of depression, according to the Corporation for National and Community Service.

• As you’ll learn from inside this issue, other positive effects of volunteering include making an impact in people’s lives, gaining work experience, having fun and improving your fitness.

No more excuses, FargoMoorhead. Give back with gusto and experience the positive benefits of volunteering for yourself!

Josie Eyers

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

SPOTLIGHT MEDIA General Manager Brent Tehven Sales Manager Paul Hoefer Marketing/Sales Tracy Nicholson, Ben Stechmann Circulation Manager Seth Holden Administration Erika Olson PHOTOGRAPHY J. Alan Paul Photography (jalanpaul.com), Ben Gumeringer Delivery Codey Bernier, Chris Larson, George Stack

™

Spotlightmedia

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

Stride Magazine is published by Spotlight Media Inc. Copyright 2013 Stride Magazine & fmstride.com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmstride.com. Stride Magazine & fmstride.com will not be held responsible for any errors or omissions found in the magazine or on fmstride.com. Spotlight Media Inc., accepts no liability for the accuracy of statements made by the advertisers.

r e b m e v o N

are three individuals who are actively involved with volunteering in the Fargo-Moorhead community. From left to right, Erica Johnsrud with the Ronald McDonald House, Denise Peterson with the Lost and Found Ministry and Debbie Dudley with the Red River Zoo.

On the cover...

contents 24

14

Deja’s Story

21

Alexa’s Hope

Shape It Up

G U ID E T O

V O L U N T E E R IN G

40

IN THE FM COMMUNITY

STORIES 10 Brains and Brawn Try fitness volunteering for a new way to give back to your community and stay in shape.

Pumpkins are one of fall's delicious bounties. Read more on the benefits of this fall vegetable.

12 Give Thanks for Thanksgiving Leftovers

24 A To Z guide TO Volunteering

14 Alexa’s Hope “Give to Live”

40 Shape It Up

Thanksgiving is a food-filled holiday. Don't know what to do with all that extra turkey? We have some tips.

Read about Alexa’s story and how you can help break a Guinness World Record by becoming an organ donor.

18 Deja’s Story

Deja is one brave little cookie and the face of this year’s Arthritis Foundation’s Jingle Bell Walk/Run.

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22 Pumpkin Lovin’

Stride • November 2013

November is all about giving thanks and giving back. Wondering how you can make a difference?

We’ve done all the work for you by compiling this A to Z guide on ways to volunteer in the FM community.

We talked with Ashley Sornsin, a local Spin instructor, to get the skinny on this caloriescorching workout.

For More...

Read Online issuu.com/fmspotlight

Our Website fargomonthly.com

Our Facebook facebook.com/fargomonthly

HAPPY, HEALTHY & DELICIOUS HOLIDAYS

with Soy

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

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

tasty

SOYNUT BUTTER PIE

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

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

11.30.13

g n i c u d o r t in

OUR TEAM Brent

MIKE

PAUL

Jesse

sarah

Candice

Erica

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Stride • November 2013

we produce Fargo Monthly, Stride Magazine, Bison Illustrated and Design and Living Magazine. Here are the people that make these wonderful magazines for you to enjoy every month.

At Spotlight Media...

George

sarah

Erika

Jake

Sydney

Tracy

kristina

norah

Joe

Seth

BEN

Andrew

Andy

Josie

madalyn

jessica

brandon

ben

Thanks to all giving hearts!

Giving Hearts Day 2014 is Thursday, February 13 Thank you to everyone who gives on Giving Hearts Day. Your generosity supports the missions of nearly 180 charitable causes in the region. We are already gearing up and expect more than 200 non profits to join this year’s event!

Thanks to your 24 hours of giving, area nonprofit organizations are at work 365 days a year to provide shelter, food, education, arts, camp experiences, medical care and so much more to create tremendous quality of life in this region.

$3.68 million generously given this year Total donations 16,951 Given each minute $1,862 Most donations given by a single donor 33 Average donation amount $157 Donors who give to more than one charity 34%

Please get involved and learn more about the charities of our region

impactgiveback.org Dakota Medical Foundation and Impact Foundation support the website www.impactgiveback.org, which 500+ nonprofits use to tell their stories to over 60,000 annual site visitors. The website accepts online donations and lists volunteer opportunities.

More than $8 million has been donated at the site since 2008 and more than 50,500 volunteer hours have been recorded.

BRAINS AND BRAWN

guide Fitness Volunteering A

TO

By Gwendolyn Hoberg

W

hat do you give back to your community — money, goods, professional services? These are worthy gifts, but there is something else most of us can give: our physical resources of bodily strength and vitality. In some respects, this is the easiest way to give of yourself. It can be simply showing up at someone’s home, picking up a shovel and throwing snow into piles. It can be walking a dog. It can be rock wall climbing with a child in a Big Brothers Big Sisters program.

Like monetary charity and general volunteerism, though, volunteering with your body—let’s call it fitness volunteering—often

benefits from careful planning. Sometimes urgent needs arise without warning, but be smart about fitness volunteering when you can. The limits of your physical energy and strength are even easier to appreciate viscerally than the limits of your bank account or the hours in a day.

There are all-purpose charity evaluators out there, like charitynavigator.org, but to my knowledge there is no fitness-focused equivalent, no guide to help you decide if a certain organization or cause is an appropriate recipient of your physical resources. So I have developed a brief questionnaire to help you fitness volunteer more thoughtfully.

Fitness Volunteering Questionnaire Is the organization actually a nonprofit?

One of my online searches for volunteer opportunities led me to a Fargo-based retirement community seeking “exercise buddy” volunteers.

It turned out that the organization is a corporation, not a nonprofit. You may decide an opportunity like this is still worthwhile, but determining an organization’s nonprofit, or 501(c) (3), status will help you make a more informed decision.

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Stride • November 2013

Is there a chance to be hardcore?

Whether you even care about this question depends on what you want to get out of fitness volunteering.

Stocking food bank shelves is a noble activity, and might in some cases provide a real workout, but there are many types of fitness volunteering that could launch you out of your physical comfort zones. Digging ditches for water conservation projects, for example, could be your chance to be a real badass.

Is the timing flexible?

Again, this question relates to your priorities. If work needs to be done within a certain time window, it may not align with when you are in top physical form. In that case, you might not be the best candidate for a particular volunteer job—though you’ll still be the best candidate if you are the only candidate. On the other hand, it might be just the challenge you need to exercise when you’re feeling fatigued rather than fresh.

organization

This list of organizations in the Fargo-Moorhead area where you can fitness volunteer is by no means exhaustive, but it’s a starting point. If nothing here captures your interest, think of what types of exercise you’re good at (or would like to get better at) and do some research on how you could combine them with volunteering.

1.

Humane Society Fargo Moorhead – The Humane Society’s volunteering FAQ states, “In extreme conditions, volunteers can pet the dog inside” instead of walking it.

Hmm, sounds to me like a challenge to be hardcore (as long as the animal is up for it).

YWCA Cass Clay – Volunteer opportunities include child care (which my experience as a preschool teacher taught me can be quite physically demanding if you play certain games with the kids), yard work at the emergency shelter, moving furniture for women transitioning from the shelter to their own homes and leading fitness classes.

3.

4.

Watch the Wild – This program run by the national nonprofit Nature Abounds needs more volunteers in the Fargo area. Record the observations you make on nature hikes for the Nature Abounds database.

River Keepers – According to Project Coordinator Christine Laney, River Keepers organizes canoe trips for on-thewater clean-up of the Red River “anytime river levels allow, preferably for a couple of hours.”

Your neighbors or any nonprofit in the winter – My parents still do all their snow removal the old-fashioned way, which I really admire. Occasionally I’m visiting them when it snows, so I know how tough a cardio and back workout shoveling can be. If none of your neighbors need help with snow removal, contact local nonprofits to see if they could use a hand.

e v gi

for

THANKS

Julie

Garden-Robinson Ph.D., R.D., L.R.D.

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

Thanksgiving Leftovers

TEST Your T

urkey Knowledge

Take this quiz to see how big of a turkey you are!

At this time of year, ads for Thanksgiving buffets

tempt us. Who can resist golden roasted turkey with stuffing, creamy mashed potatoes and rich gravy, sweet potatoes, green bean casserole, assorted salads, breads and pumpkin pie?

The menus look traditional and delicious, plus other people do all the shopping, preparation and cleanup. Unfortunately, you can’t fill to-go boxes with leftovers at a buffet. Roasting a turkey at home is easier than you may think, plus the leftovers inspire delicious meals.

Allow 1 to 1 ½ pounds of turkey per person to provide leftovers.

If you have a favorite recipe containing chicken, substitute leftover turkey. Enjoy turkey in white chili, whole-wheat pitas with chopped lettuce and apples or your favorite casseroles. Try making hot turkey sandwiches by topping whole-wheat bread with leftover mashed potatoes, gravy and turkey.

1. Who proposed the turkey as the national bird because he thought the bald eagle was of “bad moral character”? a. Abraham Lincoln b. Thomas Jefferson c. Benjamin Franklin

2. Frozen turkey can be thawed safely in the refrigerator or under cold water. When thawing a turkey under cold water, how often should the water be changed? a. Every 10 minutes b. Every 30 minutes c. Every two hours

3. Which is lowest in fat and calories? a. Dark meat without skin b. Dark meat with skin c. White meat without skin

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Stride • November 2013

4. Food safety experts recommend roasting a turkey in an oven set at 325 F. How do you know when a turkey is fully cooked? a. When the pop-up thermometer springs up b. When the turkey leg reaches an internal temperature of at least 190 degrees c. When the turkey breast reaches an internal temperature of at least 165 degrees

b. Five to six days c. Seven to 10 days * For longer storage, freeze turkey in meal-size amounts for up to six months.

ANSWERS 1. C 2. B 3. C 4. C

5. A

Calorie-Taming Tips

To decrease total fat and calories at home, try these tips: • Use smaller spoons and smaller plates. Food psychology research has shown that utensil and container size make a difference when people serve themselves food.

• Instead of cooking with added butter or margarine, use a nonstick pan, cooking spray, olive or canola oil.

• Skim excess fat from the top of soups, gravies and stews.

• Use reduced-fat sour cream or mayonnaise or nonfat yogurt in place of regular sour cream or mayonnaise in dips.

• Use skim, low-fat or evaporated skim milk in recipes instead of whole milk.

• For more information, visit www.ndsu.edu/eatsmart.

K R U E

Y

a. Three to four days

T

5. Refrigerate the turkey and leftovers immediately after the meal and within two hours of cooking. How long can leftover turkey be safely stored in the refrigerator at 40 F?

Enchiladas

INGREDIENTS • 1 (4-ounce) can chopped green chili peppers, drained • 4 ounces reduced-fat cream cheese, softened • 1/2 teaspoon ground cumin • 2 cups chopped cooked turkey • 8 (8-inch) flour tortillas • 1 (16-ounce) jar salsa • 1 (16-ounce) can chili beans, undrained • 1 cup shredded Monterey Jack cheese

DIRECTIONS Preheat oven to 350 F (175 C). Lightly grease a 9- by 13-inch baking dish. In a medium bowl, mix chili peppers, cream cheese and cumin. Stir in chopped turkey. Place the tortillas in a microwave oven. Heat for 30 seconds to one minute, or until the tortillas are softened. Spread about two heaping tablespoons of the chili pepper mixture on each tortilla and roll up. Place the rolled tortillas, seam-side down, in a single layer in the prepared baking dish. In a medium bowl, combine the salsa and beans. Spoon the mixture over the enchiladas. Sprinkle the top with cheese.

Bake 20 minutes in the preheated oven or until bubbly and lightly browned. *Makes eight servings. Each serving contains 400 calories, 14 grams (g) of fat, 41 g of carbohydrate and 3 g of fiber.

13

S A ALEto X " e v i L e v i "G

By Candice Grimm

| Photos provided by Alexa’s Hope

In the fall of 2003, Alexa Kersting was placed on a pediatric transplant waiting list.

After being diagnosed with an interstitial lung disease at the age of 6 1/2, her condition had worsened. She needed a new set of healthy lungs to live. Because of her age, size and condition, Alexa was number one on the pediatric transplant waiting list in the LifeSource donor region. The LifeSource donor region includes North Dakota, South Dakota and Minnesota.

KNOW THE FACTS:

Interstitial (in-tur-STISH-ul) lung diseases are a large group of disorders that cause progressive scarring of lung tissue. Once lung scarring occurs, it’s generally irreversible, according to Mayo Clinic.

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Stride • November 2013

For The Record:

The current Guinness World Record for the most people to sign up as organ donors in eight hours is 4,135 and was achieved by Dharmsinh Desai University (India) in Nadiad, Gujarat, India, on Jan. 1 2013.

S HOPE Alexa's Story

“We started waiting, waiting for that call to come,“ said Monica Kersting, Alexa’s mother. “When you’re on a waiting list, your health is at risk. You don’t know how long you have until time simply runs out.”

After months of waiting for a call saying a donor had been found, Alexa passed away on July 15, 2004. She was 14 years old and waiting for a double lung transplant.

“After she died, I thought it’d be a really cool idea to have an angel figurine made that anyone would want to buy, but the purpose of it would be to raise awareness about the importance of organ donations,” said Kersting. Her thought was to incorporate the federal donor logo, which at that time was a red heart with a green ribbon around it, on each angel figurine.

In order to incorporate the donor logo, Kersting knew she’d have to get

permission from the government.

Kersting called Byron Dorgan, the Senator of North Dakota at the time, asking him to contact Washington, D.C. about getting permission to use the donor logo.

Senator Dorgan was able to place Kersting in touch with Ginny McBride, a representative from the Division of Transplantation in Washington D.C. “I called, I left a message and I thought ‘Well, I’m not going to hear anything,’” said Kersting. “But I was surprised. She (McBride) called me back and said, ‘Tell me why you want permission to use the logo.’”

Kersting proceeded to tell McBride the story about her daughter, Alexa, and how after her daughter's death she wanted to create awareness about how being an organ donor can help save lives.

Little did Kersting know that the simple phone call she made to

Washington, D.C. would propel her hopes into the fast lane to start the conversation about the importance of being an organ donor.

After connecting with McBride in Washington, D.C., Kersting was invited to speak at the Organ Donation Breakthrough Collaborative conference in Birmingham, AL. She was asked to speak on Jan. 19, 2005, the anniversary of what would have been Alexa’s 15th birthday.

“The one thing that Ginny McBride said was, ‘We’ve heard from donor families, people who have donated their loved one’s organs. We’ve heard from very grateful recipients. But we’ve never heard from the people on the waiting list who have died waiting,’” said Kersting. “It’s the piece of the puzzle that hadn’t been talked about before. And I think that’s why it was powerful; it was one aspect no one had talked about.”

Alexa's Hope Foundation

Since speaking in Birmingham in 2005, Kersting and her husband, Loren Kersting, have traveled across the nation igniting awareness about organ donation from coast to coast. It was at that point when the name “Alexa's Hope” was coined.

After returning to Fargo, Alexa's Hope was presented with a donation. While Kersting was waiting to accept the gift on the behalf of Alexa's Hope, she was sitting next to a woman who had asked if she had ever considered turning

15

Alexa's Hope into a nonprofit organization.

"We talked and she convinced me this was a good idea, and so she helped me get the 501(c)(3) going," said Kersting.

In May 2009, Alexa's Hope was officially deemed a 501(c)(3) nonprofit organization.

"We get lots of feedback not only from our community, but nationally about how we have made a difference on so many levels," said Kersting. "I think we have created awareness. We have started the conversation in terms of families talking, even though it's a difficult conversation."

Alexa’s Hope “Give to Live”

members who are not to register during the campaign.

Individuals from all states who are not currently registered in North Dakota as an organ donor are able to participate in the event.

Applications to become an organ donor will be available to print and fill out two weeks prior to Nov. 23 and each site will have applications available on the day of the campaign. Every individual that applies to become an organ donor must present himself or herself, his or her completed application and a valid driver’s license or state issued ID in order to successfully complete the process.

To keep the conversation of organ donation going, Kersting was awarded the Breakthrough Idea Challenge grant from the Dakota Medical Foundation. The grant combined with the efforts of local sponsors boosted Alexa’s Hope “Give to Life” event ahead at full speed.

On Nov. 23, Alexa’s Hope “Give to Live” event will try to break the current Guinness World Record for number of people to register as organ donors in an eight-hour period. To break the current world record, 4,136 people will need to register as organ donors between 9 a.m. and 5 p.m. during the event.

After 5 p.m., applications received during the day will be counted and an official Guinness World Record judge will declare whether or not Alexa’s Hope “Give to Live” campaign was successfully in breaking the current world record.

Prior to Nov. 23, Alexa’s Hope is looking for 5,000 people to pledge their support towards the “Give to Live” event. By pledging before the big day, people will be able to show their commitment to the cause. To make a pledge, visit Alexa’s Hope website, alexashope.org.

Follow Alexa’s Hope “Give to Live” event on Nov. 23 Facebook: Alexa’s Hope Twitter : @AlexasHope, #GIVETOLIVE Website: alexashope.org

There will be three sites for people to register as donors on Nov. 23: the FargoDome, the Fargo Air Museum and the Fargo Coliseum. There will also be a site to register in the tailgating area of the FargoDome parking lot prior to the Bison home game against University of South Dakota.

EVENT SCHEDULE

In order to register as a donor, participants must be 18 years of age or older and not currently a registered donor in the state of North Dakota. If you’re already a registered donor in North Dakota, Kersting suggests encouraging friends and family

When: Nov. 23 Where: FargoDome, Fargo Air Museum, Fargo Coliseum Time: 9 a.m. - 5 p.m.

Guidelines To Register as a donor

Volunteers Needed!

Many volunteers will be needed the day of the campaign to ensure the “Give to Live” campaign can successfully reach its goal of registering 4,136 new donors in eight hours. Visit alexashope.org for volunteer sign up.

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Stride • November 2013

Must be 18+ years Complete organ donor application Present a valid driver’s license or state issued ID Not already a registered donor in the state of North Dakota *If you are a resident and a registered organ donor in another state other than North Dakota you CAN participate in the “Give to Live” challenge. By participating, you are registering as an organ donor with the state of North Dakota.

Deja's Story

By Josie Eyers

|

Photos by Ben Gumeringer

Deja WALLER is a 5-year-old Kindergartner who is proud to

show off her brand new sequined backpack. Full of life and brimming with energy, Deja loves doing the activities typical of a young girl. “I like to swim in the pool, play with my sisters, and have sleepovers,” Deja said. However, Deja’s life has become much different from other kids her age because she has juvenile arthritis.

D

eja was about 12 months old when her parents started noticing that something was wrong.

“It was hard because at one year old they can’t tell you what’s wrong,” Elizabeth Waller, Deja’s mother, said. “But she was crying a lot.” Waller noticed Deja’s skin changing color, so she brought Deja in to the hospital.

“The first time we noticed, she was taking a bath with her sister and her arms and her feet were quite blue,” Waller said. At first she thought the water was just too cold, but Deja’s sister was completely fine. “As it progressed, she would just be crying when the colors started to change,” Waller said.

Unsure how to help Deja, Waller began to record the incidences so doctors could see what was happening.

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Stride • November 2013

“Honestly, I felt like I was crazy for a while,” Waller said. “It’s not common in kids.” She brought Deja to Mayo Clinic in Rochester, MN, where she was diagnosed with Raynaud’s Phenomenon at 18 months old.

Waller is a nurse at Essentia, and her experience in the medical field had led her to guess that Deja had arthritis, so the news was not overwhelmingly surprising. Deja was the youngest child ever seen in the rheumatology department at Essentia, Waller said.

Raynaud’s Phenomenon is when the blood vessels in the hands and feet spasm in response to cold. These attacks can happen in response to anything from swimming in a cold pool to taking something out of the freezer, or even emotional stress. To help with

her symptoms, Deja takes Norvasc, a blood pressure medication that keeps the blood vessels open, which makes her attacks less likely. She also uses a fleece pair of mittens filled with rice that can be microwaved to warm up her hands quickly. If her hands and feet don’t warm up and if the attack lasts too long, oxygen won’t get to the tissues, which could damage them and lead to sores on her hands and feet.

Waller is trying to teach Deja the signs of an attack so she can realize on her own when it is time to come inside and get warmed up. “We’ve never really taken her outside to play in the snow and things like that,” Waller said.

“We’ve never really pushed our limits.”

Now that Deja is in Kindergarten, it will be harder to shield her from the

cold, North Dakota environment.

“It’s definitely a year that we’re going to be trailing because they have recess, and they stay outside until it’s 15 below,” Waller said. It’s hard for Deja to understand why she can’t go outside and play in the snow like other kids. “I kind of cry sometimes when snow gets in my boots because my feet get cold,” Deja said. “I want to make a snowman though.”

Living in North Dakota is a real challenge for someone with Raynaud’s. “We have winter over six months of the year, so just finding different stuff for her to do is hard because she wants to be outside playing,” Waller said. Deja’s oldest sister, Lily, is a big help and will often make up dance routines for Deja when she can’t play outside.

Deja participates in dance and gymnastics to keep her busy, but her life is still very different from other kids her age. She is constantly prevented from going outside, and she takes medication daily.

“Her friends at school will know something is different because she’ll have to come inside at a certain temperature while they get to stay out and play,” Waller explained.

Despite all of these challenges, Deja is as full of life as any energetic 5 year old. “She is such a spunky girl — a great spirit,” Waller said.

“She honestly is so full of life and so sassy. … She is just so funny and has such sass to her that she can really overcome anything.” Deja is very outgoing, and she loves to make new friends. “She’ll go up to a little girl and say, ‘Hi, want to be my best friend?’ So she has best friends all over the Fargo-Moorhead area.”

right: Deja (middle), her mother Elizabeth and her two sisters, Lily and Kasa (left to right), are raising awareness that kids can get arthritis, too.

Know the Facts About Arthritis >> 2/3 of people with arthritis are under the age of 65.

>> Contrary to popular belief, arthritis is not just the minor aches

and pains of old age; it is a "complex family of musculoskeletal disorders, consisting of more than 100 different diseases that affect people of all ages." Arthritis destroys joints, bones, muscles, cartilage and other connective tissues.

According to the Arthritis Foundation

>> Arthritis is the leading cause of disability in the United States.

19

The Jingle

B

ecause of Deja’s great attitude, her doctor and nurse at Essentia recommended her as an honoree for the Arthritis Foundation’s Jingle Bell Run/ Walk. Deja’s family will have a team to fundraise for the event, although Deja cannot walk in the event because it will be too cold outside. “She’s a very positive, bubbly girl, so she is very excited,” Waller said. “She doesn’t understand the full impact she’s having with raising the money and helping out, but she thinks it’s neat to see her picture on the website — like any 5 year old.”

The idea that arthritis affects only the elderly is a common misconception, but Waller said it is important to keep an open mind and realize that just because it is uncommon doesn’t mean that it can’t happen. “It’s really important to raise awareness and help raise money for research,” Waller said. “It’s a big impact on our community; arthritis affects people every day, so why not help out and make a

Bell

difference for the people it affects and for the community?”

Deja and her family will be helping raise awareness of arthritis through Deja’s role as the honoree of the Jingle Bell Run/Walk, the Arthritis Foundation's fundraising 5K event. The 5K route will be an outdoor loop through the Rose Creek area, but people can also use the indoor walking track at Courts Plus.

This event isn't just about the 5K, though.

Come decked out in your best holiday costume and bring your Christmas cheer to vie for prizes. "It's really fun; almost everyone comes decked out," said Kelly Brekke, Community Development Manager for the Arthritis Foundation's local region. Prizes will be awarded for best costume and best team holiday spirit.

"We've had teams dress up as Whoville with everyone from Dr. Seuss to the little girl [Cindy Lou]," Brekke said. Last year, the winner of best costume was dressed as a Christmas tree.

Run/Walk Other activities at the event include a health fair with local healthcare-related businesses, a Kids Zone and knoephla soup served by Kroll's Diner.

Dr. Melissa Christensen from Sanford will be this year's medical honoree. Each year, a medical honoree is selected to be the medical spokesperson for the event and take on various leadership responsibilities to increase the awareness of the event among the medical community. Dr. Christensen is a Rheumatology Physician Assistant at Sanford Health and she has been actively involved with the Arthritis Foundation since 2008.

The fundraising goal is $40,500. Funds will go toward facilitating various programs within the Arthritis Foundation, such as better-living programs, public forums and educational seminars, and the referral hotline. Participants can register as an individual or as a team.

Photo courtesy of Arthritis Foundation

Know the Facts About Arthritis >> The number of Americans with arthritis is growing, and by 2030, an estimated 67 million Americans will have arthritis.

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Stride • November 2013

>> Juvenile Arthritis is a term used

to describe autoimmune and inflammatory conditions that develop in children ages 16 and under.

>> There are fewer than 250 board

certified, practicing pediatric rheumatologists in the country.

Photo courtesy of Arthritis Foundation

Event Schedule When: Saturday, Dec. 7 Where: Courts Plus Community Fitness 3491 S. University Drive, Fargo Time: 8 a.m. - 11 a.m.

Friday, Dec. 6 4 p.m. - 8 p.m. Packet Pick-up at Courts Plus

Saturday, Dec. 7 8 a.m. - Registration and packet pick-up 9 a.m. - Run/Walk Begins 10 a.m. - Post Event Celebration & Awards

For more

visit arthritis.org/foundation

>> Children with arthritis often must drive many miles to appointments and to receive treatment from pediatric rheumatologists.

According to the Arthritis Foundation

Pumpkin Lovin’

Trade in comfort food cravings for the comfort of the unending health benefits of those cute decorative pumpkins scattered around the house just dying to be put to use... in a purposeful way. Incorporate pumpkins into any diet to enhance health and nutrition. By Kylee Seifert

W

ith Midwest falls come gloomy days: some rainy, some snowy, most cold. Sweaters are brought out of storage, along with winter jackets and stylish scarves. Something about the chilly weather creates a constant craving for comfort food. After all those summer months of counting every morsel of food intake and laboring to maintain a perfect bikini body, giving in to the comfort food demon would be a sin. Leave it to pumpkins to throw on their orange cape and save the day.

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Johnny Pumpkin Seed (That’s really how that should have gone!)

Remember hearing the myth as a child, that if you ate a seed, something would sprout in your stomach? Thank goodness it is only a myth. Besides, if there was a pumpkin growing in your stomach, just think of all the health benefits you would be reaping.

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Stride • November 2013

Pumpkins always seem to find their way into the limelight come the fresh fall air, and then they are quickly forgotten after a month of pumpkin-flavored craze, left outdoors only to fall victim to mold or frost; thus letting beneficial and useful nutrients go to waste. Here’s your wakeup call. It’s not too late to revitalize that early fall pumpkin craze and preserve its use for months to come.

Pumpkin Picking and Storing When searching for the perfect pumpkin, head to your local grocery store while they are still in supply and glance over each pumpkin to find one free of bruises, cuts or wrinkles. It should be firm to the touch and slightly heavy. Once you’ve captured the perfect pumpkin, bring it home to be used right away or keep it around for up to about three months in a dry, cool spot.

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• These little gu ys are plump fu ll of zinc, which deficiency of. most people ha Zinc helps war ve a d off colds, illne also improves ss and fatigue mood and aids , and it in restful nigh • Pumpkin seed ts. s contain tryp tophan, which night’s sleep. encourages a good *These health

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cola.com

Pumpkin Recipes Pumpkin Seeds Ingredients: Cleaned pumpkin seeds Coconut oil Seasonings of your choice (don’t be scared to try something new!)

Preheat oven to 300 degrees F and place seeds on a baking sheet in the oven for 2030 minutes.

Tip: Make homemade pumpkin puree and portion it out in one-cup increments into ziplock bags. Freeze it and take it out to use in baking or cooking all year round.

(Kind of ) Guilt-Free Pumpkin Cookies

Ingredients: ee ¾ c. homemade pumpkin pur r flou ond alm ½ c. coconut or 6 eggs 2 t. vanilla extract ½ c. melted coconut oil ¼ c. honey 1 t. cinnamon 1 t. pumpkin pie spice 1. t. nutmeg ½ t. baking powder ps, walnuts, optional: mini chocolate chi coconut flakes s F. Mix dry Preheat oven to 350 degree t ingredients we ingredients together. Mix mix. Add any dry in together and then fold ce dough Pla nt. poi s thi optional items at ing sheet and in cookie size balls on a bak cook for 10 minutes.

AZ to

G U I DE TO

VOLUNTEERING IN TH E FM C OMMU N I T Y

Looking for a way to give back to the FM community? We’ve made that task easy for you with our A to Z guide on ways to volunteer in Fargo-Moorhead!

We talked to local organizations to find out how people can sign up to volunteer and what current opportunities are available. Let our A to Z guide be a starting point for your goodwill and charity.

By Josie Eyers and Candice Grimm

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Stride • November 2013

|

Photos provided by participating organizations

A American Red Cross 2602 12th St. N, Fargo 701-364-1800 redcross.org/nd/fargo

The American Red Cross alleviates human suffering in emergencies by mobilizing the power of volunteers. All across the nation, Red Cross volunteers help save lives and offer hope by providing assistance to disaster victims, delivering community education courses, working with blood donors, and connecting those in the armed services with family.

From single house fires to national disasters, the American Red Cross responds with shelter, warm meals, clothing, counseling and comfort in times of greatest need. Visit redcross. org/nd/fargo to learn how you can become part of the world's largest humanitarian organization!

Big Brothers Big Sisters 808 3rd Ave. S. Ste. 101, Fargo 701-451-4877 thevillagefamily.org/bbbs

B

Big Brothers Big Sisters of The Village Family Service Center is a volunteer based program that pairs a “Big” brother or sister with a “Little” brother or sister in the FM community. Play sports together. Go on a hike. Eat pizza with extra anchovies.

By volunteering as a “Big” brother or sister you’ll be making a lifechanging impact in the lives of FM youth.

For more information on how to be a volunteer contact The Village Family Service Center at 701-4514877.

25

C

Cultural Diversity Resources 112 University Dr. N. Ste. 306, Fargo 701-526-3000 culturaldiversityresources.org

Cultural Diversity Resources’ mission is to inform, educate and assist all people including New Americans and all ethically diverse populations in the FM community. They provide assistance to individuals in both Cass and Clay counties and help New Americans resettle in the FM area. Some of the many volunteer opportunities currently available at CDR include Resumé Writer & Job Search Assistant volunteer, Front Desk volunteer, Website Design volunteer, Social Media Assistant volunteer and an English language mentor volunteer.

E Elim Care 3534 University Dr. S, Fargo 701-271-1815 elimcare.org

Elim Care provides housing and healthcare to seniors. Volunteers can share their time and talents in several ways at Elim: help with activities, visit one-on-one with residents, tend plants, care for pets or share musical talents. Call volunteer coordinator Josh Deutsch to get started or email him at jdeutsch@elimcare.org.

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Stride • November 2013

D Dorothy Day House of Hospitality, Inc. Emergency Shelter: 714 8th St. S, Moorhead 218-233-5763 Food Pantry: 1308 Main Ave, Moorhead 218-284-8895 fmddh.org The Fargo-Moorhead Dorothy Day House of Hospitality is a caring, Christian community that shelters, nourishes, and empowers people who are homeless and hungry. Volunteers are needed at both the Dorothy Day emergency shelter and food pantry. Volunteers at the shelter plan and prepare a family style meal for 10 homeless people. Volunteers at the food pantry help individuals “shop” for food, stock and sort shelves. For more information on how you can volunteer, visit fmddh.org.

(701) 478-7700

F Food Banks and Pantries

Global Friends Coalition 600 Demers Ave. Ste. 406A, Grand Forks, ND 701-746-8233 gfcoalition.org

H HOPE, Inc. 803 22nd Ave. S, Moorhead 701-866-9002 hopeinconline.org

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Stride • November 2013

G

Global Friends Coalition brings together individuals and organizations to foster refugee (New Americans) integration through work with New Americans and the Greater Grand Forks community. Volunteers commit to spend one hour a week (minimum) with a New American family helping them to practice reading, writing or conversational English, studying for their drivers’ permits, GEDs, Certified Nursing Assistant licenses (CNAs), citizenship, filling out job applications and simply being a friend.

The Fargo-Moorhead area is swarming with food banks and pantries for those in need. Here is a short list of the many food bank organizations in which volunteers are needed to help run, stock and sort food donations for families and individuals in need. Food donations and smiling faces are always welcome to help at these organizations!

Churches United for the Homeless Food Pantry

1901 1st Ave. N, Moorhead 218-236-0372 churches-united.org/volunteer Emergency Food Pantry

1101 4th Ave. N, Fargo 701-237-9337 emergencyfoodpantry. com Great Plains Food Bank

According to Director Adair Grommesh, HOPE, Inc. provides family-friendly sports and recreational activities that are critical to the health and development of children and young adults with mobility challenges. Volunteers assist in setting up, tearing down and helping with activities such as sled hockey, soccer, drama and other day-to-day operations.

1720 3rd Ave. N, Fargo 701-232-6219 greatplainsfoodbank.org

I Impact FOUNDATION 701-271-0263 impactgivebank.org

The Impact Foundation is a public charity located in Fargo.

Established in 2004, the Impact Foundation mission is “…To build the capacity of nonprofits, businesses and individuals to maximize their community impact.” Their website makes it easy to donate or volunteer with your favorite nonprofit organization. You can browse what current volunteer opportunities are available by skill sets or by organization. Visit impactgiveback. org to find out how you can start making a difference today.

J Just for fun

K

The next time you’re trying to figure out what to do for an office party, birthday party or community project, think about volunteering at a local organization just for fun! Gather a group of friends, family members or co-workers and make arrangements to spend an afternoon giving back to the FM community. Not only will your efforts make a difference, but you’ll have fun too!

Boy Scouts of America Northern Sky District

Kids Kids say the darnest things, and by volunteering your time to help kids, you’d agree! The FargoMoorhead area has a variety of organizations where volunteers are needed to help support and engage kids in the community. We’ve listed two organizations where your time spent volunteering with kids could be life changing, not only for the kids, but you too!

Girl Scouts – Dakota Horizons

1002 43rd St. S, Fargo 701-293-7915 gsdakotahorizons.org Girl Scouts gives girls the skills needed to be tomorrow’s leaders. The Girl Scout – Dakota Horizon chapter has over 1,500 members in the FM area. Current volunteer opportunities with the Girl Scout – Dakota Horizons include troop leaders, a product sales coordinator and a service unit secretary. Additional volunteer opportunities are available, and dads, don’t count yourself out — you’re welcome to volunteer too.

Visit gsdakotahorizons.org to get started today.

4200 19th Ave. S, Fargo 701-293-5011 nlcbsa.org/NorthernSky The Boy Scouts of America’s mission is to prepare young people to make ethical and moral choices over their lifetime. The BSA Northern Sky District serves the FM area and is always looking for volunteers to support their mission. Ways to volunteer include becoming a den leader, Scout Master or merit badge counselor. For more information about volunteering opportunities, visit nlcbsa.org/NorthernSky.

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L Lost and Found Ministry 111 7th St. S, Moorhead 218-287-2089 lostandfoundministry.org

Lost and Found Ministry offers help for those lost in another’s addiction. They provide addiction intervention services, counseling for friends and families of someone struggling with an addiction, a library of inspirational resource materials and group sessions. The Lost and Found ministry also provides services for those in recovery, but have had recent challenges.

Volunteers are needed to help staff their resource library. Shifts are Monday - Thursday, 7 - 9 p.m., one to two evenings a month.

For more information, visit lostandfoundministry.org.

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Stride • November 2013

March of Dimes 1330 Page Dr, Fargo 701-235-5530 marchofdimes.com/ northdakota/

M

The March of Dimes organization helps moms have full-term pregnancies and researches the problems that threaten the health of babies. The March of Dimes North Dakota chapter has numerous volunteer opportunities available. Volunteers are needed to help out with March of Dimes events, day-to-day office tasks and committees that work towards the organization’s cause.

For more information on how to volunteer, visit marchofdimes.com/ northdakota.

DOWNTOWN FARGO | (701) 232-2491

www.royaljewelersfargo.com

River Keepers

N NATURE Crazy about nature?

Use your passion for the outdoors to fuel your volunteer drive and connect with the environment in a whole new way. Here are two organizations that tend the nature found in the Red River Valley.

Audubon Dakota

325 7th St. S, Fargo 701-235-2895 riverkeepers.org

118 Broadway N, Fargo 701-298-3373 dk.audubon.org

River Keepers is a nonprofit organization that seeks to preserve the natural environment of the Red River in the Fargo-Moorhead area and promote the recreational use of the river. Volunteers can help with water quality monitoring, tree planting, fishing clinics, canoe races, river-front cleanups and installation of nesting boxes.

Audubon Dakota is the local chapter of the Audubon Society that works to address the conservation and habitat challenges of birds in our area.

Contact them to learn how you can help out.

O Opportunity “Opportunity” is a buzz word in volunteering. Donating your time and talents to others in need gives you the opportunity to spread your blessings to those who are less fortunate. As you can see, there are tons of different opportunities to volunteer just in the Fargo-Moorhead area!

P

Pay it Forward

Maybe for you, volunteering is all about “paying it forward” and helping others because someone has helped you. “Pay It Forward is not only a mindset, but a lifestyle,” said Josh Reimnitz from Students Today Leaders Forever (STLF). “It’s a recognition of others’ needs and a willingness to act upon it and help. Like a rising tide to all boats, Paying It Forward lifts an entire community.”

This Pay It Forward mindset is the core of STLF’s Pay It Forward Tour. The Pay It Forward Tour is a community service road trip, where college, high school and middle school students travel from city to city doing service projects and learning about social issues. STLF also has other opportunities for people ages 12 and over to get involved in community service, personal development and volunteerism.

Students Today Leaders Forever

ndsu@stlf.net msum@STLF.net 612-276-2003 stlf.net

Q

"Volunteers are invaluable to us."

“We cannot live only for ourselves.

A thousand fibers connect us with our fellow men.”

Laura Spahr Volunteer Coordinator, Great Plains Food Bank

QUOTES

Herman Melville American writer

"It's easy to make a buck. It's a lot tougher to make a difference."

"Volunteers are paid in six figures... S-M-I-L-E-S."

Gayla LeMaire

Participant in YMCA Indian Princess program

Tom Brokaw TV Journalist

“The hardest arithmetic to master is that which enables us to count our blessings.”

"Wherever there is a human being, there is an opportunity for kindness.”

Eric Hoffer

American moral and social philosopher

Ronald McDonald House of the Red River Valley 1330 18th Ave. S, Fargo 701-232-3980 rmhcfargo.com

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Stride • November 2013

Seneca

Roman philosopher

R The Ronald McDonald House of the Red River Valley focuses on providing a comfortable place to stay for families of children who are receiving medical care.

Each Ronald McDonald House is considered its own

nonprofit organization, so all contributions stay local.

Attracting more than 900 volunteers per year, its most popular volunteer activity is called Home for Dinner, where volunteers prepare a home-cooked meal for families to enjoy. “It is one small thing that makes such a huge impact on the families that are staying with us,” said development coordinator Erica Johnsrud. Other volunteer opportunities are listed on the organization’s website.

“Volunteering is a wonderful thing to do, and you never know when you will need some help. It’s gratifying to know that you can help other people, and you meet so many wonderful families. … You are there to encourage them when they are having difficulties. It just makes you feel good. I always look forward to it.”

Judy Greene

Volunteer at the Ronald McDonald House

S Special Olympics 218-299-5120 somn.org or sond.org

The Special Olympics offers children and adults with intellectual disabilities training and competition in 30 summer and winter sports. More than 1,400 athletes and 3,500 volunteers participate in North Dakota, according to the Special Olympics website. Volunteers can work as coaches or judges and can assist with fundraising events. Volunteers with Special Olympics often learn just as much from the athletes as the athletes learn from them, said Nicole Reno, area coordinator for Minnesota Special Olympics. “You get to help the community and interact with some of the best athletes in the planet,� she said.

T The Now Project 701-306-0612 thenowproject.org

The Now Project provides prevention and empowerment training to women and children on how to protect themselves from reallife physical assault. NOW is the local chapter of the international organization IMPACT, which teaches self-defense and personal safety.

Mariah Prussia with The NOW Project said this nonprofit is still in the beginning stages, and it is in need of volunteers to help with fundraising and marketing. Once classes begin, volunteers can help with scheduling, registration and assisting instructors.

U United Way of Cass-Clay

V

Volunteerism Laurie Baker is the executive director of the FM Coalition for Homeless Persons, and much of her job is coordinating the volunteers who are carrying out projects to prevent and reduce homelessness.

These are her Three Standards for a GREAT Volunteer:

219 7th St. S, Fargo 701-237-5050 unitedwaycassclay.org

1) Practice Non-judgment Everyone has a story to tell. Everyone longs for connection. We build relationships when we feel respected and accepted—and positive relationships can change lives. Connect to the inherent worth and dignity that everyone has, no matter how they look or act.

The United Way of Cass-Clay is a volunteer-led nonprofit organization that seeks to address social issues by giving, advocating and volunteering.

Its goal is to bring organizations together to combat issues like poverty or homelessness. The United Way’s two main volunteer events are the Annual School Supply Drive, which gathers supplies to prepare kids for school, and the Annual Day of Caring, when volunteers help seniors with fall cleaning. Visit unitedwaycassclay. org to view the calendar of events for more volunteer opportunities.

2) Do What You Say You Will Do If you sign up, do your best to show up. Being dependable and honest sometimes means saying, “I said I would but I find I can’t.” It’s better to back out honestly than to leave people wondering if you are okay or angry or still wanting to be involved.

3) Cultivate Curiosity Learn about the organization, the people it serves, the issues that drive it. Ask questions. Share your perspective and your ideas. Yours may be the program idea, grant opportunity or fundraising plan that changes everything.

FM Coalition for Homeless Persons

1201 Page Drive, Fargo 701-200-0855 fmhomeless.org

X

W Work Experience In today’s competitive job market, any work experience is a tally in your favor.

Volunteering can be an excellent way to gain experience in your work field.

For example, many students of health professions volunteer at Sanford to get work experience. Sanford has 440 active volunteers. “It is one thing that employers look for,” said Katie Chaussee with Sanford Volunteer Services. “It kind of gives you an edge. In an interview, you can say you have that experience already. It is really nice to see everything first hand, and it also gives you a really good idea if that is something that you really do want to work in.”

Sanford Volunteer Services

701-234-5940 sanfordhealth.org

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Xenia Xenia is the Greek word for hospitality (spelled with the Latin alphabet, of course). Part of volunteering means being hospitable to others who are in need, and a great place to exercise hospitality is with Hospice of the Red River Valley.

Hospice of the Red River Valley is a local, non-profit organization whose mission is to provide comfort at the end of life’s journey. The volunteer program at Hospice provides essential support for its dayto-day work. They are always seeking volunteers to fill a variety of roles which include Patient Care volunteers, office volunteers, Public Relations volunteers and Heirlooms volunteers.

Hospice of the Red River Valley

1701 38th St. S. #101, Fargo 701-356-1500 hrrv.org/volunteer

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CALL OR TEXT

TO LEARN MORE

701.799.3024

Dawn Putney

dawnputney.myitworks.com

It Works!

®

Y

YWCA and YMCA 3 ways to volunteer at the YWCA: • Serve at the emergency food pantry • Become a Study Buddy • Help sort donations

3 ways to volunteer at the YMCA: • Help with Early Learning Readiness for 0 to 5-year-olds • Assist with Energ-i-ze Events for elementary kids • Become a homework supervisor or mentor with Americorps

YMCA

400 1st Ave. S, Fargo 218-512-2030 ext. 3323 ymcacassclay.org

Z Zoo

(Red River) 4255 23rd Ave. S, Fargo 701-277-9240 redriverzoo.org

Animals need care, too!

Here are five ways to volunteer at the Red River Zoo: 1. Individually 2. As a family 3. With a group (church, school, club, business, organization) 4. Become a regular volunteer and attend monthly meetings 5. Annually, once in a while or one-time only

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Stride • November 2013

YWCA

3100 12th Ave. N, Fargo 701-232-2547 ywcacassclay.org

P U T I E P A H S

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40

Stride • November 2013

W

e caught up with Sornsin to learn more about Spin, the stationary bike workout that'll leave you sweatsoaked and wanting more.

Sornsin has been spinning for nine years and started teaching the sport in early 2013. She teaches classes at the YMCA of Cass and Clay Counties and the Family Wellness facility in south Fargo.

"I love the class myself and I just wanted to share my love for it with everyone else," said Sornsin.

As the cold winter weather creeps into the forecast, Spin offers an intensive cardio workout — a perfect alternative to running outside in single digit weather. We've put together an "Intro to Spin" guide to put at ease any anxieties you may have about trying your first Spin class.

"A one hour class is only four percent of your day.

In class we work hard and sweat a lot, but we also have fun-- it's basically a cardio party!"

41

HOW TO

PROPERLY ADJUST YOUR SPIN BIKE

STEP 2 After the seat height has been properly adjusted, take notice of your legs while seated. There should be a slight bend (25-35 degrees) in your knees when your leg is extended. Adjust seat height accordingly.

STEP 1 Adjust seat height; the seat should be at your hip height.

MOE’S SOUTHWEST GRILL

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

(701)356-MOES

STEP 4 Place hands forward onto the handlebars. There should be a slight bend in your elbows and your back should be flat. Adjust handlebars accordingly.

STEP 5

STEP 3 Using the seat’s adjusting instrument, adjust the seat so it is in a comfortable, neutral position.

Hours of Operation Monday 9-6 Tuesday 8:30 - 6 Wednesday 9-6 Thursday 9-5 Friday 9-5

(701) 356-6700 | 1555 43RD ST S, FARGO, ND

Place shoes in the bike’s shoe cages. The ball of your foot should be on the pedals. Your shoe may not be all the way forward in the shoe cage — this is OK. Tighten straps on shoe cage as needed. If you have specific indoor spinning shoes, clip into pedals.

A FEW MORE

THINGS TO KNOW ABOUT SPIN

What to Wear “Wear what you’re comfortable and confident in.

Technical materials are best, however, as we sweat a lot,” said Sornsin. “You’ll want something to wick away your sweat. Tight fitting clothes without a lot of extra fabric are also best. I always wear capris and a tank.”

Though there are specific indoor cycle shoes, you don’t need them to spin. A decent pair of tennis shoes is all you need for class. Sornsin says Scheels has a great selection of athletic apparel for both men and women and the experts there will help you find the perfect outfit.

S

BIKING POSITION Standing Jog

Hands are light on the handlebars and core is tight.

Legs are active while standing.

Standing Aggressive

Hands are light on the handlebars and core is tight.

Body is lower and extends backwards over the seat.

Back is flat. Legs are active while standing.

Seated Aggressive

Hands are forward on handlebars and body is extended back, crouched over the seat. Legs are active while seated.

Seated Flat

This is the basic seated riding position. Knees and elbows are slightly bent, shoulders are relaxed and back is flat. Legs are active while seated.

5K Run or Walk

RECOVERY During a 60-minute Spin class, participants may burn between 600-1,200 calories. It is important to properly refuel after such an intense cardio workout.

Sornsin recommends drinking plenty of water after class to rehydrate. "Staying properly hydrated before, during and after class will help with recovery time," she said.

Sornsin also suggests consuming protein within 30 minutes after class to reap all the benefits of refueling and repairing your body to prevent muscle breakdown. "You're working hard in class, tearing down muscles and expending a lot of energy. Your body needs to be refueled and repaired properly," said Sornsin.

Sornsin's go to post workout meal is a whey protein shake and an apple.

44

Stride • November 2013

Courts Plus Community Fitness - Fargo, ND

December 7, 2013 Run/Walk Begins at 9:00 a.m.

Register online today at

www.arthritis.org/jinglebellrun Presented By

Nationally Sponsored By