Stride Magazine May 2012

MAY 2012

FREE

RUN!

MARATHON ELITE

JOSH COX

THE FARGO MARATHON IS HERE AND WE HAVE THE ULTIMATE SURVIVAL GUIDE! P. 40

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GOLF WORKOUTS

Flex your way into a better golf game with these great moves.

ALLERGY REMEDIES

Sniffles got you down? We help you overcome those pesky allergies.

FITNESS ADVICE

Last minute nutrition and training advice for the Fargo Marathon.

DR.SUSAN MATHISON Catalyst’s founder talks medicine and what Fargo means to her.

> FITNESS >

NUTRITION

> RECREATION >

BEAUTY

BEFORE Contents...

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L

SHAPE IT UP

M

12

WE BEGIN 18

Shake it baby

etters

from the

Josh cox

editors..

arathons will do weird things to your body. I was eight miles into the Chicago Marathon when I suddenly felt the familiar call of mother nature.

How could I possibly have to go the bathroom already? I went RIGHT before I started the race but I already felt like my bladder had been getting smacked around by my kidney for the last eight miles.

possibly be that desperate? I turned to give my running buddy a look that said, “I’m about to have an accident in front of 500 people.” He responded by returning the same look. Turned out that my friend had been suffering just as much as me.

I found myself in the middle of a park surrounded by hundreds of people with my only thought being, “Where in the world are all the port-apotties?!?!” Then I saw my only hope. Like a gift sent from God I saw the tree through a gap between the people. Could I

Marathons are hard. You have to be stupid to run one ... which is probably why I run them. I promise that once you cross the finish line you’ll never be the same… plus you’ll probably have a good story.

My Top Five Running Songs: “Degausser,” Brand New “Thistle and Weeds,” Mumford and Sons “That Was A Crazy Game Of Poker,” O.A.R. “Kissing Your Lips,” Quietdrive “Adam’s Song,” Blink-182

With our dignity all but lost, we ran to that glorious tree and gave in to our aching bladders, quickly learning that my friend and I were not bladder shy.

AnDREW JASON

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Susan mathison

I

’m barely alive after a grueling 26 miles with only .2 to the finish line. As I round the last corner of Grandma’s Marathon huffing and puffing my legs scream in agony. I’m so close now, perhaps 300 feet, yet I’m struggling. My movement is in slow motion but sadly unaccompanied by the Chariots of Fire theme.

Lazy fans and spectators line the final stretch. They eat cheeseburgers and challenge their elastic waistbands while I try not to pass out from exhaustion. 5 steps, 4 steps, 3, 2, 1 … beeeeeep – the official timer chip between my shoelace indicates I’m still among the living.

The atmosphere of the finish

40

marathon survival guide

line is that of a carbohydratethemed fiesta. White-roofed tents offer varieties of juices, waters, fruits, bagels and ICE CREAM! Before loading up on free food I realize nature is calling.

As I’m about to enter the biffy of my choice I suddenly stop to think. My legs, having been through hell and back, aren’t very keen on working at the moment, especially my quads.

And, being a lady, going to the bathroom might not just relieve my bladder, but perhaps my noodle legs too. There’s a strong possibility my legs might enjoy a sit-down so much that they won’t want to move again. I could become stuck on the pot, trapped inside a

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Cure allergies

brown, flimsy, smelly outhouse! A traumatizing life-changing experience could be lurking behind a door boasting: 800-576-POOP. Nation-wide papers would read: GIRL, 16, COMPLETES MARATHON THEN FALLS VICTIM TO BIFFY. I no longer feel the nagging urge to relieve my bladder, wave an imaginary white “I surrender” flag and hobble off toward the ice cream tent.

SAMMI JONES

FM Stride Magazine is published 12 times a year and free. Copies are available at over 1,000 Fargo-Moorhead locations along with digital versions at www.fmstride.com

May 2012 Publisher SPOTLIGHT LLC Founder MIKE DRAGOSAVICH Associate Editors SAMMI JONES, ANDREW JASON Graphic Designers MIKE DRAGOSAVICH Marketing/Sales BRENT TEHVEN, TRACY NICHOLSON Research/Contributors BRITTANY THOMPSON, KAYLEE OSOWSKI Photography: Repor Photography Cover Photo: Courtesy of PowerBar

OFFICE

502 1st Ave N First Floor Fargo,ND 58102 701-478-7768 drago@fmspotlight.com Stride Magazine is published by Spotlight LLC. Copyright 2012 Stride Magazine & FMSpotlight.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 LLC. accepts no liability for the accuracy of statements made by the advertisers.

“SAME DAY EYECARE - CALL TODAY!

MEET THE NEW EYE TEAM! THE NO DROP EYE DOCS

Dr. Mark Tufte Dr. Dan Levin

Dr. Stacey Archibald

701-235-EYES (3937) | 1695 43rd St S, Fargo | Eyeson43rd.com

SHAPE

IT UP

Photos: Repor Photography

C

hris Meek isn’t scared of a little hard work. This electrician by day, bodybuilder by night was diagnosed with type 1 diabetes about 20 years ago. Chris struggled for 15 years with not taking care of himself and complications with diabetic neuropathy, damage to nerves due to high blood sugar, which put him in the hospital on and off for several months. The doctors told him it would take three to four years before he could work again.

Chris didn’t like the sound of that, so he did something about it. He began bodybuilding two years ago and it has changed his life. He has stopped having complications with diabetes and even took first place for lightweights at the NPC Upper Midwest Bodybuilding Championship in March. What’s most impressive is that Chris is an all-natural body builder. He doesn’t use any substances to reach his size. Want muscles like Chris? Check out the following page to find out his secrets on how he stays ripped.

CHRIS'’ 3 GOLDEN RULES 1. Set a bunch of small goals inside your big goal. Accomplishing goals often is great motivation.

2. Listen to your body.

There’s a difference between “no pain, no gain” and ruining your shoulder.

3. Make it a routine. Once it’s a routine then you don’t need motivation.

Diet:

want t ’ n o d “I g thinkin e l p o pe an’t do they c g ben i h t y an r of thei e s u a c es.” diabet

I have a high protein diet; it’s not as high in carbs as some bodybuilders. It’s a really clean diet. I stick to the outside of the grocery store.

I buy a lot of chicken, wheat and beef. I eat sweet potatoes because they’re better than white potatoes. I eat 8 – 10 egg whites and 2 – 3 whole eggs most mornings.

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Meals:

I eat 6 – 8 meals a day. I usually eat 6 – 8 ounces of chicken and a cup of rice for meals. I got used to the cleaner eating so it’s what I like now.

You just have to know how to cook it.

2 Cheat:

I have a super clean diet 5 – 6 days a week and will allow myself a day or two to eat out and cheat. My downfall is dairy. I love milk and cheese. Your body needs the fat so it’s OK to splurge every once in a while.

3

For the proper form you want to make sure that your back is as straight as possible.

There’s not really a proper foot position.

The way you point your feet is going to target a different muscle group in your quads and hamstrings. You have to keep your upper body straight because it’s really dangerous on your back.

Legs have been a love-hate thing. Before I hated doing squats, but now that I figured out the right stance for my squats, I love them. I do 5 – 6 sets of squats because they’re really hard on the joints so I do 2 – 3 really light sets just to make sure I have the form right.

Legs

tnaw t’n od I“ gn i k n i h t elpoep od t’nac ye -eb gnih ht tyna rieht I do 5 - 6 sets of dumbbell shrugs. I do 2 warm-up sets, standing neutral. Afterward I do 2 super heavy sets. After my warm-up I do 90 – 100 pound dumbbell shrugs for 2 – 3 sets.

Shoulders

It’s true that abs are made in the kitchen, not the gym.

When I do work them out I do 3 sets with 60 crunches each set. I do 20 regular crunches and then 20 to the right for my right side obliques and 20 to the left for my left side obliques.

Abs

I usually do 5 – 6 sets of a dumbbell row, with two of those sets being warm-ups. I also love T-bar rows and wide-grip lat pulldown.

I always love heavy deadlifts. That’s been a big part of me getting to the shape I’m at now.

Back

SPOT THE DIFFERENCES

CAN YOU FIND THE 5 DIFFERENCES BETWEEN THESE PHOTOS?

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ways we

SHAKE BABY! it

WE FOUND HEALTHY SHAKES IN FARGO-MOORHEAD ere in Fargo, we’re not used to being hot. We spend so much of the year desperately trying to stay warm that when the sun finally does come out and the thermometer rises, we’re still drinking hot coffee and wearing flannel.

Now is the time to shed a few layers and enjoy some healthy smoothies that are sure to keep you cool this summer.

H

Photos and article by Andrew Jason

Taste tested, Stride approved

Fargo Nutrition 3535 Main Ave. Suite B, Fargo

Raspberry-Lemonade Fargo Nutrition, along with many other shops such as Cold Fusion, Island Fusion and Rockin’ Nutrition, offer healthy Herbalife meal replacements. These meal replacements provide 24 – 39 grams of protein, depending on the shake, with only 200 – 300 calories. They also include 4 – 9 grams of fiber and onethird of your daily vitamin and nutritional needs. The shake comes with an energizing tea that burns roughly 100 calories per serving as well as a shot of aloe which is good for digestive health.

Taste tested, Stride Approved

Luna Coffee

Passion Twist West Acres

Strawberry Sweetheart Shopping can really build up a thirst. Finally, West Acres has a healthy, local store to refuel at when you feel like you’ve shopped until you’re about to drop. Passion Twist offers healthy, delicious smoothies and is located right next to Sears.

This new store uses a milk based fruit concentrate with fresh cut fruit to get your shopping batteries recharged.

1545 University Dr S, Fargo

Big Train Mocha Smoothie

It’s hot outside but you need something to jumpstart your day. That’s where Luna comes in. One of Fargo’s oldest locally owned coffee shops provides a Big Train Smoothie, basically a coffee-based smoothie. If that’s not your style, you can also get a fruit smoothie or if you really need a pick me up try a Dirty Hippie — a shot of espresso thrown into a Big Train. It will definitely get you going.

Teaberry

Babbs

604 Main Avenue, Fargo

Strawberry-Peach

Not only does Babb’s offer great seating and atmosphere, they also have one heck of a smoothie. Their most popular smoothie is the strawberrypeach. Their smoothies only have three ingredients — fruit, ice and water — so you know you’re getting the healthiest drink possible.

119 Broadway N, Fargo

Avocado-Banana

This best selling drink at Teaberry uses milk as the base and only has two teaspoons of sugar.

The fruit is cut fresh when you order and the avocado provides some great natural antioxidants making it one of the healthiest fruits out there. For a real adventure, order one of their smoothies with pearls or jellies to add a little bit of excitement to your drink.

EAT LIKE AN

ATHLETE Elite runner, Josh Cox, took a break to talk to FM Stride about marathon nutrition.

J

osh Cox knows a thing or two about running. This elite runner is the American record holder in the 50K, a four-time Olympic Trials qualifier and a three-time U.S. National Team member. While the next three pages could be dedicated to talking about why Cox is one of the best runners out there, FM Stride caught up with him to discuss the ins and outs of nutrition and marathon training.

Cox will be the keynote speaker at the first and third seating of the Carino’s and Freddy’s Lefse Pasta feed on Friday, May 18. You don’t want to miss out on the chance to see one of the top U.S. runners speak.

Eat every three hours.

Staying lean is about caloric maintenance. To lose weight you need a negative caloric balance — expending more energy than you’re taking in. Staying hydrated with fresh water plays a vital role in both cell function and weight loss.

Photo courtesy of PowerBar

Stride: What's your night before a marathon meal?

Cox: The cardinal rule of marathoning: “Don’t do anything new on race day.”

This applies to the night before as well.

You want race weekend to be turnkey.

A way to facilitate this is to practice all aspects of the marathon in training. Most marathoners complete a long run each week, something my teammates and I do twice a month is a workout called the Marathon Simulation.

The workout is 8 – 12 miles at a steady clip, typically about 45 – 60 seconds slower than race pace, then 8 – 10 miles at goal marathon pace. During this workout we practice anything and everything we encounter during a race – it’s a dress rehearsal, if you will. But the simulation extends beyond the borders of the run itself; part of the practice includes our pre-race meals, including what I call my “last supper” ­— the name always seems fitting before pushing my body to its limit for 26.2 miles.

There are always fun, exciting meal options in town before a race but this isn’t the time to try the Indian, Chinese or Mexican food you’ve always wanted – unless that’s part of your usual routine. My personal meal of choice: a hefty serving of white rice with some grilled fish … if I’m still hungry I’ll have some more rice. Generally speaking, brown rice is better, but the night before a marathon you want everything out when you step to the line. White rice is easy on the system and works perfectly for me.

Stride: What do you snack on during a race?

Cox: During a race I rely on PowerGel and water. The gels have the same electrolytes as a sports drink, plenty of calories and are easy on the stomach. Elites have the luxury of having bottles on the course every 5k. My bottles have a PowerGel mixed into five ounces of water.

Pre-race routine: I wake up 3.5 hours before the start, have a coffee, eat a cup of white rice, half a PowerBar, sip some water or electrolyte drink and, just before the start, I have a caffeinated PowerGel. Stride: how do you properly recover from a workout?

Cox: Most folks go to great lengths to plan their workouts but fail to plan for their recovery. Having a proper nutrition plan is key. In addition to fueling during workouts, it’s important to replenish glycogen and protein stores within 30 minutes after exercise.

I like to pack a PowerBar, some fresh fruit and a pre-mixed Arrowhead Sports Bottle with PowerBar protein for after my workout. This serves as a stopgap until I can have my real meal.

Stride: How much water should I drink during a race?

Cox: Hydration is key not only during exercise, but all the time. Being even slightly dehydrated has a profound negative effect on our ability to perform at our best. How much one should drink during the race is predicated by the weather. If heat and humidity are playing a role, then fluid intake needs to rise accordingly. It’s important to remember to not only drink water but to have an electrolyte drink as well. During a race I’m taking in calories every 15 – 20 minutes. The body is losing key nutrients, it’s important to replace them.

Stride: What do you eat after finishing a marathon?

Cox: Typically after finishing I’m not ready for a big meal so I’ll grab a banana and have a protein shake with some fruit. Once I’m ready to really eat I celebrate with my favorites: nachos, burgers, fries… pretty much anything I can get my hands on. One of my favorite pastimes back home in California is going to In-n-Out Burger and ordering a “4x4 Animal Style” — you won’t find it on the menu but they’re happy to make one. It’s a monstrosity, completely amazing, four patties, cheese, grilled onions, and I get ketchup instead of the spread. I maintain a strict diet for months leading up to a big race so the week after the marathon is my time to celebrate and indulge.

Eat fresh, living food. Have the majority of your diet consist of vegetables, fruit, lean meats and fish. I stay away from farm raised animal meats and do my best to eat local organic food.

Dress the invisible man the night before. Lay out your warm-up gear, pin your race number to your singlet, put your timing tag on your shoe and have your gloves, socks, beanie and anything else you use, on the floor ready to go. Race morning is stressful enough, no need to be scrambling.

Want more information on Josh Cox? Check out his website, www.joshcox.com, like him on Facebook or follow him on Twitter.

The RUNdown on

ALIGNMENT

Sitting down with Stride Magazine prior to the Fargo Marathon, Dr. Belinda Kummrow and Dr. Christy Fetzer answer a few common questions about running. Both are employed at Fetzer Family Chiropractic and can be reached at 701.356.6700 for further questions.

Stride: When should runners use ice versus heat during their training?

Dr. Belinda:

When deciding whether to use heat or ice, it is important to know if the complaint is “acute” or “chronic.” Acute injuries occur suddenly, typically with immediate, sharp pain with the common signs of inflammation being swelling, redness and heat.

Ice is best in these situations because it decreases blood flow to the area, which decreases inflammation. It also provides a numbing effect for the pain. A sprained ankle is a good example of an acute injury. Chronic irritation or injuries may take longer to become noticeable, but most runners are familiar with the stiffness and soreness that can result the morning after a workout. Heat can be very helpful in these situations because it increases blood flow to the area, warming the tissues and loosening the muscles. For either ice or heat, the recommended maximum application time is 20 minutes and can be repeated up to every hour if needed.

Stride: What is the colored tape seen on different joints of runners’ bodies?

Dr. Belinda:

This elastic, sticky-backed tape goes by different names, one of the most common being Kinesio tape. Some of our patients lovingly call it “magic tape!” It was invented in the 1970’s by a Japanese chiropractor and has been used extensively by high caliber athletes. We find it particularly helpful for the low back, knees and feet.

Application of this tape to the surface of the body can be helpful in a few major ways. One, it lifts the skin from the underlying tissues slightly, allowing for inflammation and swelling that compresses nerves and causes pain to be carried away. Two, it helps to support and stabilize underactive or overworked muscles but still allows them normal range of motion. Finally, it provides the brain with a constant sensation to the nerves on the surface of the skin, blocking the sensation of pain. The tape stays on most people for 2 - 3 days. It might not look like much, but it is something you have to experience to believe!

Stride: Is it a good idea to see a chiropractor if you are a runner?

Dr. Christy:

Yes, just as any athlete (casual or competitive) trains for a race to make a certain time, they should consider keeping their spine and joints aligned. We all put strain on our bodies during our normal day with activities such as sitting too long at work, being at the computer, lifting our kids and cleaning our house. Many times these particular activities create the imbalances prior to even starting a running program. Most people tend to have weak cores and tight butts and hamstrings that effect the spine and entire lower chain of joints from working efficiently. Chiropractic care can increase the range of motion in your feet, ankles, knees or sacroiliac joints that will benefit your running and also prevent common injuries.

Stride: What are some of the most common running injuries and how can chiropractic care help them?

Dr. Christy:

Some of the most common running injuries include: • Ankle sprains • Achilles tendonitis • IT band syndrome • Runner’s knee • Plantar pain (underside of foot) • Stress fractures • Lower extremity muscle strains • Shin splints Chiropractic care helps treat running injuries by correcting joint or soft tissue problems in the affected area and addressing underlying factors. Fetzer Family Chiropractic uses techniques such as joint manipulation, therapeutic taping, instrument assisted soft tissue mobilization and various stretching techniques to help speed your recovery.

ASK THE EXPERT with Stephanie

Training Advice

S

S T E P HA N I E COL L I N S

tephanie Collins holds a bachelor degree in exercise science from NDSU,, is a certified member of the American College of Sports Medicine, a certified CrossFit trainer and a U.S. Army Master Fitness Trainer. She currently is the owner of Fargo Body Shop on 12th Ave. in Fargo.

1

What last minute advice do you have for people preparing to run the Fargo Marathon?

STEPHANIE: There is little you can do physically at the last minute that will drastically change the outcome of any competition. You should spend the last few days getting your mind ready.

• Trust your training.

• Get plenty of rest.

• Warm up properly before each workout.

Make sure you are getting adequate nutrients. THIS IS NOT THE TIME TO DIET. The last few days leading up to a race or competition should be active rest. You can do physical activity but nothing ridiculous. All your work will be worthless if you get an injury prior to the event. This is true whether you are running an event in the Fargo races or the Tough Mudder in the cities that same weekend.

2

Summer is near and with that comes the arrival of summer sports like tennis, volleyball and swimming. What are some of the best summer sports I can play to get in shape this summer?

STEPHANIE: For getting fit and

maintaining overall fitness this summer try sports like soccer or rugby. Both require constant movement with periodic bouts of explosive movements. Also, you have to work as a team and make decisions during the event, which keeps your mind engaged. An added bonus is that for both sports very little equipment is needed. If you don’t have a sport or want to improve in your sport, come check out Body Shop Training and maybe fitness can be your new sport.

277-0321 Fargo | Village West Mall

Call today for a *Clients following our program, on average, lose 1-2 lbs per week.

FREE

consultation!

Cont... ASK THE EXPERT with Stephanie

Nutrition

Advice 1

I have to be seen in my swimsuit soon! They say abs are made in the kitchen, not the gym. What do I need to eat to make those abs?

Yes there is truth to that. The effort put in to getting fit in the gym will be fruitless if you stuff your face with garbage the remaining 20+ hours of a day. Your daily nutrient intake and fitness training should compliment each other, not act as opposing forces. Machines need premium fuel to run properly. Your body is your machine. DON’T FILL THE TANK WITH FRYER OIL!!!

Avoid products with more than five ingredients.

Eat real foods – create meals with single ingredients. Eat foods in their natural state as often as you can.

2

What’s the best meal I can eat the night before running the Fargo Marathon?

Spicy hot chili and beer. Good luck! Haha, just kidding.

First Hydrate!

The night before should be food that is light and won’t hang around in your stomach and intestines like a rock the next day. Avoid high fat and processed foods in the days leading to the event.

If your event is in the morning most coaches recommend a liquid meal or a mix of half electrolyte drink and half water. I have personally tried oatmeal with honey two hours prior to race time without any troubles.

Basically don’t eat anything that you have never eaten before or anything that has given you an upset stomach in the past. If you don’t know how to properly prepare for “carb loading” weeks in advance, then the night before is the wrong time to pretend that you do.

Good luck and remember to have fun!

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THE ULTIMATE STRETCH

QUIT BEING A STIFF! THE TEAM AT REHAB AUTHORITY SHOWS YOU HOW TO RELY ON FLEXIBILITY TO BECOME A PGA TOUR STYLE GOLFER!..OR AT LEAST HAVE YOU FEELING LIKE ONE!

WHY DON'T YOU

LOOSEN

UP T

hink you need a fancy new driver or a solid gold putter to have a great golf game? Think again. Rehab Authority offers a six-week 12-step golf program that will get your body in shape and have you swinging that driver like never before. The program

focuses on proper stretching techniques, flexibility exercises and strength building workouts that are all relevant to the game of golf. Heck, they even have a stretching machine that the PGA and LPGA pros use before and after golf tournaments! Check out these great stretches,

machines and moves that’ll rock your body and your swing.

For more information go to www.rehabauthority. com 3170 43rd St. S, Fargo 701.277.8448

PHOTOS BY REPOR PHOTOGRAPHY

The proper stretch

1 Hamstrings impact the flexibility of your back and your swing, so stretching them right is important. Simply elevate the foot and, with hands back and hips/chin upright, gently lean forward.

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woodchopper

2

A strong core results in a powerful swing. The woodchopper mimics your backswing. Select your resistance and

3

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simply “chop� downward. Who knew that cable machine at the gym could add yardage to your game?

reverse woodchopper

The reverse woodchopper mimics your follow through. Select your weight resistance and this time,

instead of starting high, start low, push through and end in a nice finishing position.

4

PHYS BALL CORE ROTATIONS

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Rotation is a huge part of your golf swing and with a stronger core you’ll be able to accelerate through the point of impact (the ball) at a faster rate of speed. Translation: MORE

YARDAGE! Set your resistance on the cable machine and, while sitting on a fitness ball, extend your arms forward and rotate your core and shoulders through.

HEY THAT IS COOL! While it looks scary, the MedX Lumbar Extension machine is actually pretty cool and will accurately gauge the progress you make throughout the golf program.

lumbar extension!

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The golf program at Rehab Authority uses the Lumbar Extension to plot and compare the golfer’s strength and range of motion.

Why go to an “Expert�?

Cer tified Cyc

leth

era

pis

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!

W

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you

see a can

F R E E C O N S U LT anytime M-F 10-8, Sat 9-6, and Sun 12-5. We offer family, performance, or recreational two wheeled human powered prescriptions! We also carry all the parts, accessories and cycling clothing you need to keep you and your family travelling down the road to great bicycle health for years to come.

4501 15th ave south in the Colonnade Mall (701)364-2334 paramountsports.net

FITNESS GUIDE

sand volleyball

// GROUP

GOLF LESSONS

All Summer Fargo Parks Golf Courses Whether you’re new to the sport or looking to freshen up on the basics, group golf lessons will cover putting, chipping, pitching, full swing, rules and etiquette. Golf clubs will be provided if needed. Adult group lessons are taught

by PGA Professionals at Edgewood Golf Course and Rose Creek Golf Course. For dates and registration info visit: www.fargoparks.com.

// SAND

VOLLEYBALL

All Summer

JT Cigarro/Skky Bar The weather is warming and so is the sand! Get registered for summer coed and women’s sand volleyball leagues. Leagues play eight or nine weeks plus tournament participation.

Register early because this is one sport you don’t want to miss out on! More info: www.jtcigarro.com.

// HORSESHOES

You know it’s summer when the shoes of horses start flying. The Moorhead Horseshoe League is a mixed league that includes men, women and juniors ages 6 -10. No experience is needed, individuals can join existing teams or form their own (three members and a sponsor).

The league plays Thursday evenings from May to August. More info: www.cityofmoorhead. com/parks.

// BISON

ATHLETIC CAMPS

Interested in getting advice and practice while playing some of your favorite sports? Well, you’re in luck. NDSU will be hosting many athletic training camps. Their camps vary from baseball, basketball, football, volleyball and much more! Visit their website for more information about the camps and registration. www.gobison.com.

Bison athletic camp // 3rd

ANNUAL RUN TO REMEMBER

5th at 7:30 a.m.

Bentson Bunker Fieldhouse, NDSU The Run to Remember is an annual 5k run that promotes awareness for the sacrifices that military service members make and fundraises for a specific cause. This year proceeds from the event will support the planning and construction of the Fallen Bison Memorial (FBM). The FBM is a memorial to honor the students, staff and faculty of NDSU who have lost their lives while serving in the armed forces. For more info on how to register visit: www.fargomoorhead.org.

// FM Walk

for Williams

5th at 11 a.m.

Lindenwood Park Walk for a good cause!

Williams syndrome is a rare genetic condition that is present at birth and can affect anyone. It is characterized by medical problems, including cardiovascular disease,

developmental delays and learning disabilities.

Registration starts at 10 a.m. and lunch is provided at the finish. More info: williams-syndrome.org.

// MLB Pitch,

Hit and Run

5th at 1 p.m.

Jack Williams Stadium This FREE competition is open to boys & girls ages 7-14. Boys compete against boys, girls compete against girls in the following age brackets: 7 and 8, 9 and 10, 11 and 12, and 13 and 14. The pitch portion of the competition tests how accurately the kids can throw strikes to a designated strike zone target. The hit portion of the competition will test the kids’ ability to hit from a tee (scoring will be measured on distance and accuracy), and finally the run portion of the competition will test how fast the kids can run from the start line, touch third base and finally home plate. Winners of the competition will move on to

M AY 2 0 1 2

Summer grind a sectional competition. To register email: FargoPHR@ gmail.com.

// Pepsi

Outdoor Archery Challenge

12th & 13th

Forest River Road & 76th Ave. S. The archery tournament includes a 3-D Round (25-30 targets) and a 900 Round. All participants receive a free T-shirt and archery towel. There will be free hot dogs and Pepsi products while supplies last.

Registration is on-site on day of event. More info: 701.499.6090.

// Walk This Way

Thru May 15th

Fargo Walk This Way is a community walking program to get citizens in our community out walking and to promote different trails and places to walk throughout FM. For more info and to register visit: www.cityoffargo.com.

// Swanson

Products HeaLth and Fitness Expo

17th and 18th at 12 p.m.

Fargodome Over 80 vendors showcasing the latest and greatest in food, clothing, shoes, souvenirs and more! This expo will be going on from Noon - 9 p.m.

// marathon weekend: 5K Run/ Walk

18th at 6 p.m.

Fargodome This spring Fargo Marathon, Dakota Medical Foundation, Blue Cross Blue Shield of North Dakota and NIKE have all partnered together to produce a matching funds program with the goal of raising enough money to purchase a new pair of running shoes for 1,000 underprivileged children in the FM area. www.fargomarathon.com

Fargo Marathon // Marathon weekend: 10K Run/ Walk

19th at 6:30 a.m.

Fargodome The Radio Fargo-Moorhead 10k is a perfect distance for anyone who is looking for more of a challenge than the 5k and isn’t quite ready for the half-marathon.

Over the past few years, this 10k has been one of the most popular runs with over 3,500 runners last year! For more information visit www.fargomarathon.com

// FM Half

Marathon and full Marathon

19th at 7:30 a.m. & 8:15 a.m.

Fargodome Both races begin and end at the Fargodome. Whether you’re running the half or the full, you’re sure to have a great time rocking out to each band playing at every mile on the course. www.fargomarathon.com

// Summer Grind

20th at 5 p.m.

Dike West Skate Park The Summer Grind Exhibition provides divisions for 13 and under and 14 and up participants.

Participants are required to wear a helmet and should bring their own skateboard. Prizes will be given to participants in each division. Registration begins day of at 4:30 p.m.

// Glow

in the Dark four Person Golf Scramble

30th at 9:45 p.m.

El Zagal Golf Course Time for some moonlight golfing! Get a group of four together for this scramble and register online at fargoparks.com.

The tournament is for ages 18+ and is limited to the first 10 paid teams.

Article by: Andrew Jason and Sammi Jones

Illustration by: Scotch (Goof Roof)

Everything in stock excluding beer & sale items

EAT SMART. PLAY HAR TOGETHER ARE YOU A

GRILL

?

MASTER

Julie Garden-Robinson Ph.D., R.D., L.R.D is an associate professor and food and nutrition specialist with the North Dakota State University Extension Service.

Picnics, get-togethers and tailgating are a great time to hang out, enjoy the weather and grill some delicious food.

When done right, grilling can be one of the healthier ways to prepare food.

Preparing meats and poultry on the grill allows excess fat to drip away, resulting in a flavorful dish.

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TIPS FOR A SAFE

GRILLING SEASON

RD. 1 3

Thaw and marinate meat in the refrigerator. Don’t reuse leftover marinade as a meat sauce.

Be careful when using a wire brush to clean the grill.

Wire bristles may remain on the grating.

A study published in the American Journal of Roentgenology showed that six patients had wires in their necks, liver or intestines from the grilled food they had enjoyed. Some of the patients required surgery.

The authors suggested wiping the grating with a clean, wet paper towel before preheating the grill.

4 A

2

Prevent cross contamination by keeping raw meat away from other foods.

Use a separate, clean plate to retrieve cooked items from the grill.

Use separate, clean cutting boards for cutting up meat and preparing salads.

Use a food thermometer to determine doneness – and to retain high-quality foods. Be sure you are aware of these safe minimum internal temperatures.

• Chicken and other poultry - 165 F • Hamburgers (ground beef) - 160 F • Beef, pork (steaks, roasts and chops): • Medium rare - 145 F (three-minute rest time) • Medium - 160 F • Fish - 145 F

dd some delicious grilled meat, vegetables and fruits to your menu. For more grilling and safety tips, see “Becoming the Grill Master” at www.ag.ndsu.edu/pubs/yf/foods/fn1412.pdf and “Grill Something Different” (featuring grilled wings, salmon, veggies and peaches) at www.ag.ndsu.edu/pubs/yf/foods/fn1420.pdf

VISIT

www.ndsu.edu/eatsmart

for recipes, menus and activities for singles, couples, families and children.

Find us on Facebook by searching “Eat Smart. Play Hard.�

Grilled (or Baked) Barbecued-Chicken 4 sheets (12 x 18-inches each) heavy duty aluminum foil 4 boneless, skinless chicken breast halves (1 to 1/4 pound) 1 c. barbecue sauce (your favorite) 1 package (10 oz.) frozen whole kernel corn or 1 can (15 oz.) whole kernel corn, drained 1/2 c. chopped green pepper

Packets

Preheat oven to 450 degrees or grill to medium-high. Center one chicken breast half on each sheet of aluminum foil.

Spoon barbecue sauce over the chicken.

Top with vegetables. Bring up foil sides.

Double-fold the top and ends to seal the packet, leaving room for heat circulation inside. Repeat to make four packets.

Bake 18 to 22 minutes on a cookie sheet in oven or grill 12 to 15 minutes in covered grill. Chicken should reach an internal temperature of 165 degrees.

Makes 4 servings. Each serving has 270 calories, 5 grams (g) of fat and 24 g of carbohydrate .

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fmstride.com

May 2012

10

2 CURE

NATURAL HOME REMEDIES

BY: Brittany Thompson

ALLERGIES ] ] FM STRIDE BRINGS YOU 10 NATURAL REMEDIES TO CONQUER THOSE PESKY ALLERGIES

Sniffle, cough, achoo! The sounds of spring allergies have returned. Don’t let hay fever symptoms prevent you from enjoying the beautiful spring weather. Simply try a few of these natural home remedies FM Stride has pulled together and you will be feeling better in no time!

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1

Local Honey: Eating local honey, is kind of like taking a mini allergy shot. Since bees eat pollen and then we eat the honey they produce, we soon become resistant to the pollen. Three Bears Honey Company is a local honey distributor.

Their honey comes from sweet clover, wildflower and basswood flower and is sold in all FM health food stores and grocery stores.

218.236.5933 www.threebearshoney.com

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Allium Cepa:

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Acupuncture: Acupuncture can cure allergies before they begin. By piercing certain areas of the body, you can relieve pain instantly. Once the process begins, endorphins and local anti-inflammatories are released that help to reduce inflammation. 7-star Acupuncture is a local acupuncture clinic that practices the natural Chinese healing process.

2553 Kristen Lane S. Suite #207 Fargo 701.885.2900 www.7staracupuncture.com

This is a traditional homeopathic treatment for your allergy symptoms. It works to stimulate your body’s natural healing response to relieve that runny nose and those watery eyes. Allium Cepa can be purchased in any local health store.

4

Peppermint Tea:

5

Wasabi:

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If you’re a hay fever sufferer who also loves Japanese food, this remedy will be perfect for you.

Wasabi, the pale-green, fiery condiment served with many Japanese dishes, is a member of the horseradish family. Anyone who has taken too big a dollop of wasabi knows that it makes sinuses and tear ducts spring into action immediately.

That’s because allyl isothiocyanate, a constituent in wasabi, promotes mucus flow. So do dine out at Kobe’s to cure those pesty allergies.

4228 15th Avenue South Fargo 701.232.5623 www.kobesteakhouse.com fmstride.com May 2012

Allergy sufferers throughout the centuries have turned to hot tea to provide relief for clogged-up noses and irritated mucous membranes. Peppermint’s benefits extend well beyond its delicious smell; the essential oil acts as a decongestant and substances in peppermint contain antiinflammatory and mild antibacterial constituents.

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Quercetin:

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Massage: Relaxation unleashes a biological mechanism that prevents the brain from sending the “attack the allergens!” response that gets you sneezing and wheezing. Massage’s natural allergy relief properties lower blood pressure and heart rate while improving circulation, which will lower stress levels and help keep your allergies under control.

When considering where to go to get a massage, consider Elite Therapeutic Massage. They have a large skilled staff and provide a variety of massages.

1121 Westrac Dr S Fargo 701.297.8191 www.elitemassage.biz

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Vitamin C: Vitamin C is a natural antihistamine and can be found in fruits and vegetables such as oranges, lemons, limes, potatoes, green peppers and red peppers. Histamine is a substance that is released when your body is having an allergic reaction and causes itching and inflammation.

Quercetin is found in wine and many fruits and vegetables.

It helps block the release of histamine that causes inflammation. Quercetin is also available in supplement form. So pour yourself a glass of wine, pair it with some juicy fruit and cure those allergies!

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Butterbur: Butterbur is a herb from the daisy family. This special herb is one of the most time-tested European allergy remedies. It’s been used since the 17th century to stop coughs and treat upper-respiratory symptoms. It comes in the form of a vitamin and you can purchase butterbur at Swanson’s Health Foods for only $3!

109 Broadway N Fargo 701.293.9842 www.swansonvitamins.com

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Air-Duct Cleaning: The average adult inhales two tablespoons of dust daily. That’s gross, isn’t it? To prevent yourself and others from inhaling dust contact K & S Cleaning and Restoration. They provide an air-duct cleaning service. Contact them for an estimate and prevent those allergies!

1801 43rd St. N Fargo 701.232.6098 www.kscarpet.com 61

A CONVERSATION WITH

DR.Susan Mathison

S

usan Mathison has lived all around the world. She attended school at Stanford to become a doctor and lived in Peru, San Francisco and Seattle before finally returing to Fargo. Mathison graduated from Shanley High School and, from an early age, she knew she was destined to become a doctor.

Now, as the owner of Catalyst Medical Center, she has achieved her dream of helping people find their inner beauty and making their true health become a reality. Mathison took time off from her busy schedule to talk to FM Stride about the scoop behind Catalyst and what Fargo means to her.

PHOTOS: REPOR PHOTOGRAPHY

DR. SUSAN MATHISON Owner: Catalyst Medical Center Sees patients in Fargo, Detroit Lakes and Jamestown Went to undergrad at Stanford

THE CONVERSATION Stride: You do so many different things. How do you define what you do?

Mathison: I call myself a physician and surgeon, serving as a Holistic Transformer, helping people lead happy, healthier, more beautiful lives.

Stride: What changes have you noticed in medicine?

Mathison: I think medicine is changing, hopefully in a good way. People are talking about healthcare reform, but I think we all need self care reform. I think that we’re learning more about the importance of nutrition, movement, stress management and being true to yourself. This is really important to your physical body and your psyche.

I think illness is manifested when you’re not taking care of yourself and you’re not in line with what you should be doing.

Stride: What are some misconceptions people may have about your business?

Mathison: I think that some people are confused about what we do. We have a medical side where we take care of little kids and adults. We take care of real basic medical problems; allergies, sinuses, ears. And then we have the beauty side. I think sometimes people feel that caring about beauty is vain, superficial or unnecessary. I think you need to make changes in yourself from an empowered place. There was a little boy I took care of who had ears sticking out. His whole demeanor changed after we fixed his ears. People need to make choices from a place where they’re doing it to feel better about themselves. That’s what I’m all about and I want people to know.

Stride: Tell us about what brought you back to Fargo.

Mathison: I was living in Seattle and trying to decide what my next step was. I kept my little house in Seattle, but I thought, “maybe I’ll give it a try and go back home for a couple of years and then maybe move back to Seattle.” Coming back reminded me of all the things that were good in the world. I loved living in other places. It was very exciting, but your day to day life is all about friends, family and community. That is here in such a beautiful way. When I lived in the San Francisco area I could have gone to shows and plays, but when you think of day to day life it’s so much easier here.

The people are so much kinder. This was a great place to have a practice. Patients are wonderful. I think that there’s a great doctor-patient relationship that exists here that doesn’t exist in all parts of the country. I’m so happy to be back. I started in a large multi-specialty clinic, the same one my dad started in, and when he retired, I decided to do my own thing. It’s been quite a process. There have been a lot of growths and struggles learning about the business side of medicine as well as the healthcare side. It’s been great, and I’ve grown a lot as a person. This building is kind of my dream come true.

Stride: how has fargo impacted your success?

Mathison: Fargo to me means integrity, kindness and support. I’ve always felt so glad to have come home.

It’s certainly helped that I had a few roots set down here already, but I think, regardless if I had those roots or not, I would have been able to develop a business that would thrive.

As I’ve said, we have access to such great schools, such great community events, the arts are so strong. One of my passions is art. I kind of get to do art through my work, but I also love visual art. It’s been fun to support local art in my building. I just think it’s kind of a total package that people from the coast may not be able to understand. I think here people take the time to understand others’ stories. There’s so much richness to each person that you meet. There’s such richness and diversity in this community that maybe we’re not aware of, but sometimes we have the opportunity to take a little time and ask those questions and get to know people a little bit better than if you were power walking along a busy Manhattan street.

Stride: What does a Holistic Transformer mean?

Mathison: I try to help be a change agent in people’s lives. We do so many different things, but the bottom line is we want to help others lead happier, healthier lives. It goes beyond just being a doctor.

e: Strid he t’s t Wha behind y stor ame? the n

ved lways lo n: I’ve a ’ I think it o is th a M t. ‘catalys ge the word s positive chan e z li o at I th g symb in t’s the th and tha . do to t n a w

Stride: Is there anything new and exciting coming out on the cosmetic side?

Mathison: We have a really neat acne treatment called Acleara that uses a suction that clears the pores and uses a therapeutic laser light to treat the skin. That’s kind of fun. We’ve always used a lot of face and body sculpting and smart lipo.

69

Stride: You Are in the process of writing a book.

How Is that coming along?

Mathison: I’ve been in the final editing process for about six to seven months. I’m taking two days off in April so I can finish it. It’s so close to being done. The title is “Positively Beautiful: The art and science of art, mind and beauty.”

ment. That’s kind of a big thing this season. Our allergy department does a great job helping others feel better.

We specialize in using drops under the tongue to treat allergies. So many people aren’t helped by things like Claritin or Zyrtec. We help people improve their immune system. That significantly reduces symptoms. We have an impressive audiology department, so our hearing specialists work with people who have all kinds of hearing issues. We’re really into prevention. We focus a lot on specialized molds for kids for listening to iPods or iPads or runners to listen to while running the marathon.

On the cosmetic side, we have full-service aesthetics providers. We do facial plastic surgery and reconstruction. We do lots of different laser treatment to help with hair issues or with sun damage spots or wrinkles. I’m also the busiest provider of Botox and fillers between Minneapolis and Spokane, Washington. This is something I’m very good at and take a lot of pride in.

“Fargo to me m eans in kindnes tegrity s , always and support.

I’ve felt so glad to come ho me.” have Stride: Who is the book for?

Mathison: It’s for anybody who’s thinking about why beauty is important to them and the nuts and bolts of self care that I think are the foundation of beauty.

Stride: how else are you involved in the community?

Mathison: I’m on the boards of both Impact Foundation and Dakota Medical Foundation. Those take up a lot of my time. We’ve also supported Beautiful Women of North Dakota.

Stride: What other services are available at catalyst?

Mathison: Catalyst is a multi-specialty practice. We have a medical side, as I mentioned, with full-service otolaryngology or ENT. So we take care of people from children to adults with problems of the tonsils, ears and sinuses. We also have a really strong allergy depart-

Stride: A common conception is that catalyst is a place for women. Are there a lot of men who visit?

Mathison: Men probably make up about 10 percent of our costumers on the cosmetic side. It’s kind of a Darwin thing. Women still appreciate men, even if they look a little rugged. Whereas women always have this pressure from a societal aspect that we should look younger. There’s not always that pressure on men to smooth every wrinkle, so we see fewer. We always tell men that this is a great place for gifts for the women in their lives.

Stride: Your office reminds us of a living room in a home. How long have you been here?

Mathison: We’ve been at this location for four years now.

It was intentionally designed with lots of skylights, color and to be a welcoming place.

More Susan Mathison 1800 21st Avenue South || (701) 365-8700 || www.catalystmedicalcenter.com

ACCESSORIZE! FROM HAIR AND NAILS TO JEWELRY AND PURSES...GET THE LOOK THAT WILL GET YOU NOTICED!

MANE IMPRESSIONS STYLING SALON

M.I.S.S. BOUTIQUE 236-7200

East Entrance of Moorhead Center Mall

GET YOUR BUTT INTO GEAR! Looking for the right gear to suit your sport?

Check out some of 2012’s latest and greatest products that’ll help take your game to the next level.

1

Specialized Vita This woman’s bike is great for those interested in going for a casual bike around town or those interested in going on longer, harder, heart rate raising rides. This bike has been the most popular bike of the year at Great Northern Bike Company and features the speed of a road bike with the comfort and confidence of a flat bar. Great Northern Bike Company: $479.99

2

Vibram’s FiveFingers Bikila Vibram’s Bikila shoe creates a great natural running experience while keeping your feet protected from the elements. Caution: Don’t attempt to run any of the Fargo Marathon races with barefoot running shoes unless you’ve been training with them for a while. Scheels: $89.99, lace style $100

3

Titleist Velocity Golf Balls 2012’s newest golf ball from Titleist combines LSX Core Technology with a speed enhancing/spin reducing NaZ2 cover and a high surface coverage 332 icosahedral dimple design. TRANSLATION: nice ball flight, nice distance. National Golf: $25.99

4

Nike Fuelband Record the steps you take, calories you burn and the measurements of your activity. The stats go directly to an iPhone app or the Nike+ website. There you can set goals, learn motivational tricks or keep track of your activity throughout the day, month or even year. www.nike.com: $149

TaylorMade Rocketballz (RBZ) Tour Driver

If you’re looking to gain a crazy amount of yardage off the tee, check out the TaylorMade RBZ Driver. Flight Control Technology allows you to easily fine-tune the driver’s launch angle +1.5 degrees or -1.5 degrees so you can get the distance you need. Austads Golf: $300

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6

Suunto Core watch This is the ultimate hiking watch. It tells you the time, altitude, barometric pressure and even has a compass. So whether you’re mountain biking in Finland or ice climbing in Iceland, this watch will tell you what you need to know.

Outermost Layer: $275

7 Keen Newport H2 shoe This sandal is ready for any adventure you can throw at it. It’s made for trails, rocks, water or anywhere else you might find yourself. Heck, it even has Aegis Microbe Shield that reduces odor. What more can you ask for from a shoe?

Outermost Layer: $100

Adidas SAMBA Golf Shoes

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These 6-spike, water-resistant, lightweight golf shoes will have you looking and feeling like a rock star on the links. www.adidasgolf.com: $100

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Groove Distance Driver for Frolf If you’re fairly new to the sport of disc golf, the Groove might be right up your fairway. Offering fast, long and straight flights, this driver can be thrown low or high and sidearm or backhand. www.rock30games.com: $14.50

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Oakley’s LIVESTRONG Flak Jacket Sunglasses These shades offer UV protection in a lightweight and comfortable frame that’s great for whatever outdoor sport you choose. Protect your vision without sacrificing your game. Scheels: $160

This 6-screen heavy-duty tent features THREE SEPARATE ROOMS! It’s just like the tent Harry Potter stays in during the Triwizard Tournament!

Gander Mountain: $289.99

11 Coleman Elite Weathermaster 6-Screen Tent

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BERN BIKE HELMET Feeling like a bobblehead might not seem cool, but it’s what’s needed to protect you against the worst-case scenario of a crash or fall. Head to the store and pick up a helmet, pronto. If you want something a little more stylish and less aerodynamic-looking, try brands like Bern (pictured here) or Nutcase helmets.

13 MOTION URBAN 500 (Bike Light) A late night in the office might mean biking home after the sun has set, in which case, you will definitely need bike lights to guide you home and alert cars that you’re on the road. We’re partial to the powerful Light and Motion Urban 500 and these stylish all-weather bike lights (pictured here).

Manduka eKO Lite YOGA Mat

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If you’re looking for a light, inexpensive, and eco-friendly mat, then you’ll like the eKO Lite Mat ($46) from Manduka. Made from nonAmazon-harvested, natural tree rubber, it contains no PVC or toxic plasticizers and will leave no footprint in landfills. And it only weighs 3.5 pounds, making it a good bet for traveling.

The Good Bean Energy Bars

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Keeping a stash of healthy energy bars on hand is a must for when life gets busy. The new Good Bean Bar has quickly become a staple in my snack drawer. Made from minimally processed ingredients, the protein in these bars comes from garbanzo beans rather than nuts — making them a great snack option for folks allergic to nuts. At only 130 calories a bar, they don’t break the caloric bank either.

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Motorola MotoACTV Much of the focus of the MotoACTV ($250 for 8GB, $300 for 16GB) is on your workout playlist, since its technology tracks how well you perform while listening to a song during different workouts, and then creates a power workout playlist. But the fitness tracker isn’t just an intelligent iPod; it also maps your routes via GPS, counts steps and calories, and syncs with your phone via Bluetooth, so you can take calls on the go.

Fitness Towel from Towelmate If your gym doesn’t have towel service (or if you find yourself fumbling with your phone, ID card, and keys while you’re there), the Fitness Towel from Towelmate ($25) is the perfect solution. Not only does it have a zippered compartment with Velcro pockets for your belongings, but it also is clearly labeled and color-coded so you don’t accidentally wipe your face with the same side you used to wipe down other people’s sweat from your machine.

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