Building Community One Project At a Time
By Michaela Feldmann /
From a young age, construction was an integral part of Matt Thompson's life.
"I was building things and hammering nails for as long as I can remember," Matt explains.
His father worked in the construction industry and consistently involved Matt in household projects.
"I'd help with drywall, building chairs, installing retaining walls, and fixing roofs. I just loved it. I enjoy working with people, and I love the smell of fresh-cut lumber. That's just where I needed to be," Matt shares.
While Matt's father traveled for construction projects, his mother took care of him and his younger brother, Andy, until they started school. “She worked for an insurance agency and
then worked for Oral Surgery Associates for many years,” Matt explains.
Matt grew up in a blue-collar household in Sioux City, Iowa, and recalls, "While my family didn't have abundant financial resources, we always had everything we needed." And more important than money, I was raised with a good work ethic and solid moral grounding. I always had the love, support, and encouragement of my parents,” Matt recalls.
When Matt headed off to college at Iowa State University in Ames in the mid-1990s, the digital revolution was just beginning to transform industries.
"This was the era of Gateway computers and Bill Gates. I initially thought I'd love to be a computer engineer, but I quickly realized I couldn't see myself
Photos by Shane Monahan
Matt and Taylor Engle (foreman), at a W.A. Klinger jobsite
Matt, sons Jack and Luke, and wife Amy at the Space Needle in Seattle, November 2023
sitting behind a computer for 40 hours a week," Matt reflects.
Matt decided to follow his passion for construction, but a significant obstacle emerged: finances.
"I started college in 1995 and completed three years, but unfortunately, I ran out of money," states Matt.
He made the difficult decision to take an 18-month break from his studies to work and save funds, intending to return and complete his degree.
"It ultimately became a fortunate turn of events. I ended up getting a job with Rose Engineering, and it just so happened that we collaborated on a project for W.A. Klinger L.L.C. During that time, I had the opportunity to meet the company's president, Doug Ohlfest."
"Doug remembered working with me, and the rest, as they say, is history," Matt adds.
He graduated from Iowa State University in 2002 before joining Klinger full-time and progressively worked his way up through the company ranks, eventually becoming president in 2019, just 17 years after joining the firm.
"Growing up in Sioux City, I'd always heard of Klinger because they were the largest and best construction company in the area, delivering the highest quality work. When I collaborated on that project during college, I deeply respected their professionalism and attention to detail," Matt shares.
Like many professionals in the construction industry, Matt takes immense pride in the
tangible results of his work.
"At the end of each day, you can point to something concrete and say, 'We helped create that. We were an essential part of that team, and we built that building.' There's something extraordinarily fulfilling about having that kind of impact," Matt continues.
One particularly meaningful project for Matt was the Dakota Valley High School.
"For me, that was more than just another construction project. Throughout the process, I kept thinking
Matt, Amy, Luke, and Jack at the Alamo in TX
Luke, Matt, Mark (Matt's dad), and Jack, Christmas 2024
my two sons, Luke and Jack, would one day attend classes in this building and walk through these halls. If someone mentions, 'Your dad built this,' my sons can proudly respond, 'Yes, he did.'"
Matt notes "Dakota Valley High School remains one of his favorite projects, and it served as the catalyst that inspired him to run for the Dakota Valley School Board after the project's completion." Today, he serves as the Vice Chair of the board, helping shape educational policies for the same institution his company built.
One of Matt's earliest and most impactful projects with Klinger was the UnityPoint Neonatal Intensive Care Unit (NICU), which presented unique challenges as it was being constructed directly above the existing, operational unit.
"We had to exercise extreme caution with everything we did to ensure those vulnerable infants remained safe,"
Matt recalls. "We focused on being as careful as possible throughout the construction process. I constantly thought about all the families experiencing that uncertainty and fear, and the newborns who were just below us, fighting for their lives. That experience fundamentally changed my perspective on construction projects."
This profound experience became the catalyst for Matt's involvement with the Children's Miracle Network (CMN). He volunteered with the organization for several years before kickstarting the Siouxland Miracle Riders, a cause that remains especially meaningful to him.
"The original Miracle Riders organization was founded in Columbus, Georgia. Our local CMN director at the time, Anne Holmes, recently relocated to Sioux City from Columbus. She saw me arriving at a charity event on a motorcycle, and pitched the idea of a local chapter of the Miracle Riders and
Matt and wife Amy outside the ArtSUX Main Gallery
asked if I wanted to take that on." Matt explains.
Initially, Matt wasn't confident about taking on such a significant commitment.
"One evening, I was at home telling my wife Amy about it, and that I hoped CMN would find someone to do the Ride and lead the group. Amy looked at me and said, 'You know you’re going to regret it if you don’t do this. You have to do it.' That was the nudge I needed to realize that I both could and should embrace this responsibility," Matt shares.
In 2016, the Siouxland Miracle Riders embarked on their inaugural motorcycle ride fundraiser. From funding specialized Giraffe OmniBeds for premature newborns in the NICU to providing specialty cribs for the
pediatric intensive care unit, vein finders for the emergency department, and life vest stations at Bacon Creek Park, the Miracle Riders have successfully raised funds for numerous worthy causes. The group has generated over $400,000 in charitable contributions during the past nine years, directly impacting healthcare services for children throughout the Siouxland region.
“As Miracle Riders, we are committed to the kids,” Matt notes. “Rain or shine. It could be raining and 40 degrees, or it could be 99 degrees and humid with no breeze. We are doing incredible work, sharing the amazing stories of local Siouxland kids with people all over the country. We meet people at gas stations and tell them these kids’ stories. They don’t have any connection to Siouxland, but they give
The Miracle Riders at Lake Louise, Banff National Park Canada. From left to right: Matt, Jim Maynes, Jeff Hewitt, Tom Graack, Boyd Allison, Jerry King, Rod Lieber
Matt, Luke, and Amy at Luke's graduation from Dakota Valley High School, May 2024
what they can. They’ll never get to see the impact of that, but it’s incredible how people all over the country have been touched by CMN.”
"Many of the initiatives I'm involved with focus on improving children's lives," Matt explains. "Not every child has access to essential resources during their formative years. Sioux City is my hometown. I grew up here, I'm proud of this community, and I'm raising my own children here. I believe it's crucial to ensure it's an excellent place to live for everyone, not just those with means," Matt insists.
His wife Amy shares this passion for community service and improvement. The couple's relationship began in an unexpected way during their high school years.
"I was dating a friend of hers at the time, and I ended up tailgating Amy while driving—she was moving too slowly for my taste, and I was impatient," Matt jokes. "My girlfriend at the time insisted I write an apology letter to Amy. Interestingly, I think she's kept that letter all these years."
Matt and Amy eventually found themselves working together at the local Shopko department store. Both also attended Iowa State University, where they would occasionally cross paths on campus.
"The summer of ’99, while I was back in Sioux City working, my dad convinced me to attend the Saturday in the Park festival. While there, I ran into Amy again. We chatted for a while; she gave me her phone number, and we began dating shortly after," Matt adds.
Amy and Matt married in 2003 and will celebrate their 22nd year together in 2025. "Amy is so many things. She is an amazing artist, a talented writer, a successful owner of ArtSux Gallery, a dedicated mother, and my unwavering support system. She truly is my rock," Matt shares.
"I feel incredibly fortunate to have her in my life. I doubt I could have achieved everything I have without her steadfast support. Over the years, besides all the other things she has done to support our family, for me,
Trish Barber (Matt's mom), and Randy Barber (Matt's step-dad), and son Luke
it's the emotional support and constant encouragement she provides that makes all the difference. On days when I feel like nothing went right, I return home, and she reassures me, helping me regain perspective," Matt reflects.
Matt's two children, Luke and Jack, are also central to his life and motivation.
"I'm immensely proud of both of them. Luke is 19 and currently attends Drake University, studying law, politics, and society. I believe his ultimate career aspiration would be working as a diplomat and traveling internationally. Jack is 17 and passionate about hands-on work, particularly welding and woodworking. He plans to attend a technical school after graduation. I think his ideal career might involve specialized welding, perhaps on an oil rig or similar industrial setting," Matt states with pride.
His family provides the fundamental motivation behind everything Matt pursues.
"Whether it's providing for them financially, setting a positive example, or giving them something to be genuinely proud of—that's what drives me every single day. It's Amy, it's Luke, and it's Jack who inspire me to continue building both structures and community."
5 Things to know about Matt Thompson
1. First Major Professional Project: The Tyson Events Center was Matt's inaugural project when he began his full-time career at Klinger. He served as the field engineer for this significant regional entertainment venue, which has since hosted numerous concerts, sporting events, and community gatherings in Sioux City.
2. Family Travel Tradition: Matt loves exploring new places with his family and explains that they prioritize experiences over material gifts, taking memorable trips instead of exchanging Christmas presents. Their adventures have included celebrating New Year's Eve in Chicago, attending Thanksgiving football games in Seattle, and exploring the natural wonders of the Black Hills. Throughout his motorcycle journeys across the country, Matt considers the Black Hills region to offer some of America's most distinctive landscapes, from the surreal formations of the Badlands to the iconic Mount Rushmore and the geological wonder of Devil's Tower.
3. Community Leadership: Throughout his career, Matt has demonstrated an unwavering commitment to community service, having served and currently serving on numerous nonprofit boards, including the Boys and Girls Clubs, LaunchPad Children's Museum, UnityPoint Foundation, Girls Inc., and Master Builders of Iowa. These volunteer leadership roles complement his professional work by allowing him to shape policy and support organizations that strengthen the community where he lives and works.
4. Collegiate Sports Rivalry: There's a spirited athletic rivalry among family members in the Thompson household. Matt proudly supports the Iowa State Cyclones, while Amy cheers for the Nebraska Huskers, and Matt's father remains a devoted Iowa Hawkeyes fan. Matt and his father maintain a tradition of doing a fun wager on the Iowa-Iowa State game, where the loser has to wear the other team’s shirt. The victory has alternated between them over the years.
5. Early Career Aspirations: During his junior year of high school, Matt harbored ambitions of becoming an Air Force pilot. This dream was ultimately redirected after an eye examination revealed he didn't meet the perfect vision requirements necessary for military aviation. This setback led him to pursue higher education instead, ultimately guiding him toward his successful career in construction management.
Family Photo, left to right: Cathy Potter (mother-in-law), Terry Potter (father-in-law), Jack, Matt, Mark Thompson (Matt's dad), Amy,
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Welcome to P’s Pizza House—a fresh and fun dining experience that’s far more than your typical pizza joint. While we’re still known for our signature pizza and wings, our menu features a wide variety of options including gourmet burgers, pasta dishes, fresh seasonal salads, and more.
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EXCITING LIVE ENTERTAINMENT
Enjoy a night at the Orpheum Theatre and experience live enterainment the likes of which can’t be found anywhere else in the area!
CHASING NEW HORIZONS
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Whether you're looking for thirst-quenching craft beer or mouth watering appetizers, entrées and desserts we've got you covered! Be sure to check out our outdoor patio area. We're excited to now offer several of our beers in convenient four packs of 16 oz. cans.
Marto Brewing Co.
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Grand Falls Casino & Golf Resort is the area’s #1 destination to stay and play! Be sure to check out Ruthie’s Steak and Seafood. You will be glad you did!
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Through contracted work for Siouxland businesses, Mid-Step Services provides employment options for adults with intellectual disabilities. We are dedicated to providing residential, vocational, educational, and recreational services to people with intellectual disabilities in a caring, supportive environment where each individual is encouraged to reach his or her highest potential.
Mid-Step Services
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Introducing Science Nutrition’s Sunnybrook Nutra Smoothies, where taste meets nutrition in every sip!
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0.69ctw diamonds accented by sterling silver and 18K gold Caviar beading forms this statement ring.
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DISCOVER WILDLIFE WONDERS
The Great Plains Zoo is home to over 1,000 animals representing more than 137 species from around the globe. The zoo features notable exhibits such as the African lion habitat, Asian Cat Habitat, Rare Rhinos of Africa, and the award-winning Snow Monkey exhibit.
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THE BEST HOME GYM EQUIPMENT AND THE BEST MEN'S LEAN MUSCLE KIT
Tired of crowded gyms with rusty equipment? Create your own workout space at home instead. This article reviews the most effective home gym equipment options based on space requirements and exercise goals. I'll also include workout routines tailored for each type of equipment.
IS A HOME GYM BETTER THAN A COMMERCIAL GYM?
It’s easy to think that a commercial gym is inherently better than a home gym, but this isn’t necessarily the case. Even after the COVID-19 scare, you might want to consider improving your home gym and avoiding the commercial gyms. Here’s why a home gym might be superior to a commercial gym:
Looking for some workouts to go along with your home gym equipment? Check out these home bodyweight workouts for all levels of experience.
Bodyweight workouts you can do at home are free, convenient, and safe.
BEST HOME GYM EQUIPMENT
Think you need a commercial gym in order to see the best results? Think again. Here’s the best home gym equipment for any living space to help you achieve your fitness goals.
SMALL SPACES
The following home gym equipment will fit in a part of a room in your home – something the size of a hotel room. It’s perfect for someone on a tight budget who needs everything to be stored underneath a bed or in a closet. This equipment is also ideal for beginners as it focuses on foundational movements that promote muscle growth and fat burning.
• Adjustable / Removable Pull-Up Bar
• Adjustable Dumbbells
• TRX Straps
• Resistance Bands
• Ab Roller
Here’s a full-body workout involving all of this equipment to get you started:
LARGE ROOMS
The following home gym equipment is going to fit perfectly in a room in your home. If you have a room the size of a traditional home office, that will be perfect. This equipment is going to be ideal for someone who wants a home gym but doesn’t want to worry about having “too much stuff.” Honestly, this is all you’ll ever need in a home gym; everything beyond this point is bells and whistles.
Three-Angle Bench (preferably with a squat rack attachment)
• Barbell with Weight Plates
• Permanent Fixture Pull-Up Bar
• Set of Dumbbells
• TRX Straps
• Ab Roller
Here’s a full-body workout involving all of this equipment to get you started:
MAXIMUM SPACE
If you have a garage or basement that you can turn into a gym, you hit paydirt. Any room that allows for maximum space will work fine, and it’s the best option for a long-term fitness investment. You’ll be able to buy equipment that allows for optimal range of motion without worrying about taking out a ceiling fan. With all of this home gym equipment, you’ll be
able to target every muscle group and you’ll love how convenient it is to progress your workout programs.
• Cable Machine
• Squat Cage with Three-Angle Bench
• Captain’s Chair
• Full Set of Dumbbells
• Barbell with Weight Plates
Here’s a full-body workout involving all of this equipment to get you started:
ENERGIZE YOUR HOME GYM WORKOUTS
Be sure to power your home gym workouts with a tried-and-true pre-workout supplement: MO90 – Muscle Overload. Packed with scientifically proven ingredients like beta-alanine, caffeine, and panax notoginseng, this is one pre-workout that will keep you going for hours after the workout is over.
References
Statistic Brain. “Gym Membership Market Analysis.” Statistic Brain, 31 July 2018, www.statisticbrain.com/ gym-membership-statistics/.
MR46
muscle recovery
• BCAAs: Have been shown to support optimal lean muscle growth, decrease muscle soreness and reduce muscle fatigue.*
• Collagen: One of the most popular ingredients in the past few years. Studies have shown it may help to reverse skin aging, reduce cellulite and may ease joint pain.*
• Betaine: Has been shown to increase creatine production in the body and to help increase protein synthesis by increasing protein production to help recovery.*
• Electrolytes: These are very important and may help to control fluid balance, helping muscular contraction and regulating blood pressure.*
• Astragin: A patented ingredient that enhances nutrient uptake by activating certain transport molecules. Depending on the ingredient, it may increase absorption 20% to 70%!*
• No artificial colors or dyes: Rest assured that all of NG NUTRA products are free of any artificial colors or dyes.*
MO90 muscle overload
• BCAAs: These have been shown to support optimal lean muscle growth, decrease muscle soreness and reduce muscle fatigue.*
• Beta Alanine: One of the most popular ingredients this decade and has been shown to help reduce lactic acid, which results in greater endurance for any type of exercise.
• Creatine Monohydrate: Creatine is one of the most important and researched ingredients to help with superior muscular endurance during short bursts of energy.*
• L-Theanine: Has been shown to help bind with caffeine and give a sustained energy release without that normal energy drink type of crash.*
• Astragin: A patented ingredient that enhances nutrient uptake by activating certain transport molecules. Depending on the ingredient, it may increase absorption 20% to 70%!*
• No artificial colors or dyes: Rest assured that all of NG NUTRA products are free of any artificial colors or dyes.
ATP48 advance creatine
• Creatine – Using several different forms to ensure maximum absorption, creatine is one of the most important ingredients to help with superior muscular endurance during short bursts of energy. Creatine monohydrate is the most studied form of creatine and has been implemented into ATP48. Creatine Gluconate is attached to a glucose (sugar) molecule to allow immediate uptake. Creatine HCL is another form that allows for maximum absorption by stabilizing the creatine by adding hydrochloride.*
• D-Ribose: The structure of the ATP formation has D-Ribose part of it. So, without D-Ribose we can’t make more ATP (energy).*
• Fenugreek: An herb that has been shown to help with digestion and ‘mimicking’ insulin to help drive creatine directly into muscle tissue. *
• Vanadium Sulfate: Has been shown to increase the uptake of sugars into cells and being more readily available for energy and can help with muscle pumps.* MO90 flavors:
Flavors: • Tropical
Raspberry Lemonade • Watermelon Splash
Tropical Paradise
Sour Grape
HOW EFFECTIVE IS CARDIO?
When performed correctly, all exercise forms can deliver results, including cardiovascular training. There's an ongoing debate in fitness circles—some advocate for prioritizing strength training over cardio, while others recommend the opposite approach.
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BOYS STATE
BOYS STATE
The Hands-On Way to Learn about how Government Works
By Joanne Fox
Explore, learn, and lead. Rising high school seniors have the opportunity to learn more about the process of government and how it works, learning more in one week than they would in a semester of high school civics.
Boys State is a six-day, immersive civics camp that provides hands-on experiences in the operation and fundamentals of government. The LEADS curriculum of Learn, Engage, Accept, Do, and Share shapes and empowers students during the event.
"This is a lifetime opportunity," insists Joseph Erychleb, D-9 Boys State Program Director. "This is the only place our government is taught in this way."
The American Legion, a nonprofit organization that has supported veterans, service members, and their families since 1919, has coordinated Boys State since 1935. In Sioux City, Joseph serves as the contact with the American Legion Monahan-Nelson Post 64.
This year, Boys State will be held June 22-27 at Camp Dodge, in Johnston, Iowa. During the week, young men will run for political office, assist others in their campaigns, and if successful, learn the duties of those offices, Joseph explains.
"Attendees will be appointed to an office, or they may check out our court system with mock trials," Joseph notes. "If not selected for office, participants may choose law enforcement to work with state troopers, or media reporting with videotaping, including social media reporting."
Joseph points out that many young men believe that the United States operates under a democratic form of government.
"One of the first things they learn is the U.S. is a Constitutional Republic," Joseph explains. "They learn how government works at the city, county, state, and federal levels."
Boys Nation: 2nd Alt Brady Frye Senators: Jacob Bishop and Matthew Hardy 1st Alt: Aaron Lee
Jumping off the rappel tower was just one of the many activities seniors participated in
American Legion of Iowa Boys State 2024
In addition, Boys State attendees are well-fed. From cinnamon rolls and pastries to burgers and pork chops with sides, attendees will not go hungry. These meals are provided at no cost. The sponsoring American Legion Posts, as part of the enrollment fee, pay the meal cost. To offset those expenses, American Legion Post 64 recently held a fundraiser at the Pizza Ranch in Sioux City to help students who want to attend Boys State or Girls State.
"It's fundraising for the future," Joseph states. "When I talk about Boys State, I tell students, their parents, and their grandparents that this experience will be invaluable."
He adds, "Everyone is affected by the government. It doesn't matter if you're a farmer, a professional businessman, or any type of employee. Your life will be much easier if you understand how the government operates."
Joseph has witnessed firsthand the impact that Boys State has on young men.
"They learn about themselves, their strengths, their weaknesses, and their talents," Joseph continues. "Everyone who has ever attended has said they loved it and called it the 'best week ever' of their lives."
Do you qualify for Iowa Boys State?
• Candidates must be residents of the State of Iowa
• A candidate must have completed the 11th Grade and have at least one semester left before graduation.
• Candidates should possess qualities of leadership, scholastic achievement, and good citizenship.
• Candidates shall be citizens of the United States; exchange students will not be accepted.
• Candidates are required to be in attendance for the entire program.
Top 10 Things About Boys State
1. The first Boys State program was founded in 1935 to counter the socialism-inspired Young Pioneer Camps.
2. Boys State programs are in every state except Hawaii.
3. Participants learn about government from the township to the state level.
4. While Boys State reflects the two-party system, Democrat and Republican designations aren't used; many programs divide parties into Federalists and Nationalists.
5. Local American Legions possess the authority to establish their criteria for Boys State eligibility.
6. Two delegates from each Boys State program are selected to represent their state at the American Legion Boys Nation held annually in Washington, D.C.
7. There is no cost to attend Boys State, and awards and scholarships are available to students who have exemplified statesmanship.
8. The staff at the Boys State programs are unpaid volunteers.
9. Prominent Boys State alumni include Former President Bill Clinton; Former Vice President Dick Cheney; basketball legend Michael Jordan; and TV/Radio personality Rush Limbaugh.
10. There is also a Girls State program, sponsored by the American Legion Auxiliary in all 50 states. Iowa Girls State will be held June 15-20, at Drake University, Des Moines. And just like their male counterparts, two girls from each program are selected to represent their respective states as senators at the American Legion Auxiliary Girls Nation event in Washington, D.C.
Websites: iowaboysstate.org iowagirlsstate.org
For more information, please contact Joseph Erychleb at 712-251-7227 or je-llc@outlook.com
Boulton Senator with a group of seniors
Participants visited the state capitol building
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3 Heat Pumps 3 Thermostats
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FEATURED ARTIST
Garan Coons, Jr.
Following His Ancestry Through the Grass Dance Journey Into Native Pride
By guest contributor Wayne Dominowski
Native Americans speak from their souls, and only Indians understand this. You can see this in their native dance steps, their movement, and the flurry, and sway of their regalia. Along with the drum beat and singing, the native dancer moves with and is in concert with the spirit of the dance. Out on the grassy plain, he is free. His spirit is revived, refreshed, reasserted. The dance brings the past to the present and gives his heart and soul life. It is the Indian way.
Garan Coons Jr., of Rosalie, Nebraska the son of Garan and Ashley Coons, Sr., is a bright, thoughtful young man. Of athletic stature he would be a welcome addition in any sport – football, basketball, or track. He is also especially mature for his age. A senior at Bancroft-Rosalie High School, young Garan was drawn into Native dancing. That happened during one of his many trips accompanying his father on a trip to a dance group called Brulé. Watching his father and the group perform fascinated young Garan. “One day,” he said after having attended several performances, “I told my father I wanted to dance.”
That was the beginning.
He was instructed in the dance. “My dance,” he explained, “is the Grass Dance,” and he learned it by watching videos, attending Pow-Wows, and instruction from his uncle, Gentry St. Cyr, and dancing with a group called Many Moccasins.
At the same time, he began to acquire and put together the trappings of his personal regalia which he slowly and methodically began to sew together in a design of Winnebago origin.
The shirt, sleeves, breechcloth, leggings and moccasins were intricately garnished with floral designs, while streams of predominately white ribbon, accented by a range of multi-colored ribbons combine and intricately sewn, and ultimately gives his regalia a life of its own. Atop Garan’s head he wears a beaded headband with side-drops, and a base of red, yellow, and blue roach topped by natural brown and crowned with two eagle feathers presented to him by a close relative.
Every North American Indian Nation has its own particular style of dancing, and in each tribe every dancer has his own distinct style which he follows. No two dancers dance alike.
There’s traditional dress performers, and fancy dress performers. Traditional dancer’s regalia is a breathtaking array of eagle feathers, worn in elaborate bustles along with Native attire based on tribal history. Fancy dress attire is particularly colorful and incorporates a number of captivating features.
The distinct Native American outfits are unique to each dancer, but they also speak of familial ties. As dancers move to the rhythmic beat of the drum, they tell of their tribal affiliation and ancestry, reveal their individual personality, family heritage, and spiritual quests. As one Native American said, “Each outfit is a representation of the love of one's family and their hope for our future generations.”
Young Garan’s regalia is in keeping with the Winnebago style of dance attire. As Garan Sr., explained, his family’s side—descendants of the Red Cloud Clan, Crazy Horse, and White Cow Killer clans on the Lakota side –influenced young Garan’s style regalia. Ashley’s forefathers’ include several antecedents and the Omaha-Ponca (Umonhon) tribe
Spirituality is very much a part of every Native American, and this is evident in the fact each individual is given a spiritual name. Elders in the tribe – grandparents or uncles or tribal leaders –pass on a spiritual name to each youngster. Garan Jr., was given the name Ochteza-Oley, meaning Looks for War.
Garan, Jr., is a Grass Dancer. “We are called to the prairie where our ancestors flattened together the grass so they could raise their tee-pees. At the same time, the moves of the Grass Dance represent the moves of the grass,” he explained.
“Our ancestors placed prairie grass in their belts, legs, and arms. The dance itself is about moving and swaying like the grass.”
In performing the Grass Dance at events, young Garan said he was not hesitant at all in his first performance before an audience. “I felt good. It made me feel confident. I wasn’t afraid, and I wasn’t nervous dancing. I felt I knew who I was.”
His father said, “When my son dances, he carries with him a deep responsibility. He carries two feathers [worn upright on the roach headdress]. Those two feathers are gifted by a [military] veteran. [Garan’s two feathers were passed down by his Uncle Gentry.] American veterans are equivalent to our warriors of old. We hold our veterans in high regard. We have a reverence for our veterans.”
“So, when our son Garan dances, he not only represents himself, but us, his family, his tribe, and his school,” his father noted.
Garan Jr., and his father travel for performances. Most recently, father and son performed at Wayne State College (NE.), and at the Brulé concert before thousands of people near Duluth, MN. this past November 2023. (Paul LaRoche is the founder and producer of the award-winning Native American music group Brulé. The group is best known for its emergence of cultural rock and theatrical instrumentations. It is now in its 20th season. The Brulé national performances carry a very similar
contagious excitement as TransSiberian Orchestra, Celtic Thunder, and Riverdance—but with the emotional impact of the American Indian culture.)
“When I dance,” Garan, Jr., said, “I don’t think about where I will plant my foot, or what my next move is. None of those thoughts are prevalent in my mind. I listen to the drum and the accompanying singing. From that point on, everything just comes to me.”
The Grass Dance is characterized by intricate footwork and swift, flowing movements. Dancers imitate the bending and swaying of grass, making it a visually mesmerizing spectacle. As the dancers move, they create patterns on the ground, symbolizing their connection to the earth and the natural world.
Traditionally, the Grass Dance played a vital role in tribal life, according to NativeTribe Info. As before and today, Native American communities perform this dance before significant events, such as powwows or tribal ceremonies. The dancers meticulously move in a way that resembles the swaying of grass, symbolizing the preparation of the earth for the upcoming festivities. It is believed that by performing this dance, the dancers will bring good fortune, harmony, and blessings to the community.
Over time, the Grass Dance evolved from its preparatory purpose to becoming a central part of celebratory gatherings. Today, it is a highly competitive dance form that showcases the dancers’ skills, agility, and creativity. The Grass Dance has been embraced by various tribes across North America, each adding their unique style and flair to the dance.
The regalia worn by Grass Dance performers is equally captivating. Traditionally, dancers wear outfits adorned with long fringes and colorful ribbons that flutter as they move. The fringes symbolize the blades of grass and add an element of grace and beauty to the performance. Today, dancers often incorporate feathers, beadwork, and intricate designs that reflect their tribal heritage.
Garan Jr., has had many of the regalia items he wears passed down to him, which is an honor to the recipient. His regalia is spectacular and definitely is in keeping with the Grass Dance tradition. He has put together the fluffs that adorn his attire, while the total assembly of his performance regalia is the work of his mother, Ashley, and his grandmother, Therese St. Cyr.
Parents Garan, Sr., and wife Ashley are very proud of their son. They are proud because he chose to follow the way of his tribe.
His father, beaming at his son, smiled and said, “He’s trying to walk in two different worlds.” That walk involves the modern world and the path of the Native American world.
Garan, Jr. is doing it and living what he does and that says a lot about this young man.
Garan and Ashley Coons
Getting Men to Open Up About Their Mental Health Bottled Up
By Michaela Feldmann
When we think of trauma or PTSD, we often think of war veterans, but every day, men are battling their own struggles with mental health. But something stops many from seeking help.
“I think men struggle talking about it because of the societal idea around mental health,” says Aaron Youngberg, a mental health therapist at Heartland Counseling Services. “We feel like we have to be this strong man, never showing emotions. We can’t feel sad or cry because we are taught that if we are going through something tough, we just get through it.”
But that stigma can weigh heavily.
“Men tend to bottle things up, I think a little more often. Sometimes we let things fester more than we really should, and that can have a lot of negative impacts on our health.” Impacts like depression, anxiety, stress, substance abuse, or several different health conditions.
“We know that those things don’t just impact our mental or emotional health,” explains Aaron. “Our physical health can be impacted by high blood pressure, stomach problems, weight gain, stroke, or heart attack.”
Aaron says he’s seen it a lot with men over the years. Many say they’re not comfortable talking about their feelings.
“Sometimes they were brought up a certain way where mental health and emotions for men just weren’t talked about. There’s a story I remember hearing growing up from World War II,” recalls Aaron. “General Patton came across a soldier in the hospital with what they called battle fatigue. Today, we know it as PTSD. But the soldier couldn’t function because of things he had seen on the battlefield. Patton had that old school mentality of suck it up, let it go, and keep moving and told the soldier he had to get back to the front line.”
Even though years and generations have passed since then, Aaron says it’s something he still sees today.
“If we don’t deal with our stress, or whatever is going on, we’re going to explode,” Aaron explains.
Take a bottle of pop, for example. If you shake it up, all the pressure just builds and builds. You have to open it slowly, otherwise it’s going to explode everywhere. That’s like our stress levels.
“If we don’t deal with whatever is going on, we will pop or snap in some way, and it could be with someone you care about, like your children or partner. Maybe you will lash out verbally or physically,” Aaron shares.
Think wrong place, wrong time, wrong person.
“We see it with road rage incidents often,” says Aaron. “Maybe it’s just someone who bumps into you on the street or cuts you off in traffic. Our anger or frustration can rule our thoughts and emotions in those moments.”
That’s why it’s important to let that stress or anger out in a safe environment with your friends, family, or someone you trust. By expressing emotions with people you trust, you can avoid those negative consequences, Aaron suggests.
“I think the reason men don’t seek out help though, has a lot to do with the fear of being judged. Again, it’s that stigma that men need to be a certain way and deal with it, rather than reaching out to get help when we are struggling,” Aaron notes.
As loved ones and friends, it’s important to pay attention.
“Is the man in your life losing their temper more, sleeping less, maybe drinking heavily, or using nicotine products more than they normally would? Those could all be signs,” Aaron explains. “Sometimes those
“Sometimes we let things fester more than we really should, and that can have a lot of negative impacts on our health.”
signs are more obvious, like getting in fights more often.”
That’s when it’s important to have the tough conversations, and Aarons says it starts with empathy.
“It’s very important to lay the groundwork for that. Let them know that these expectations they’ve put on themselves aren’t what you expect of them. It’s ok to show emotion.
Just acknowledge that they might be going through a stressful situation right now. If they start to talk about it,
just empathize with them. Saying, ‘I’m sorry you had to go through that’ or whatever makes sense to say, Aaron advises.
While they might try to diminish what they’re going through, it’s important to reassure them.
“No one gets through life unscathed. We all have our stressors and our traumas,” Aaron says. “It’s ok to ask for help, and it’s ok not to be ok. It’s important to find those things that help take our minds off of it – whether that is therapy, the 988-crisis hotline, talking with friends, alternative methods like walks, calm music, watching funny videos, or reading. Just find what works for you.”
You can also reach out to Heartland Counseling or their 24/7 crisis hotline for Siouxland at (402) 494-7655.
Come savor the dishes that helped make us a local favorite! Join us the week of June 23rd as we celebrate with a special lineup of throwback menu favorites, including:
Macadamia-Crusted Halibut | Filet Kozar | Signature Maytag Salad Roasted Half Duck with Cherry Chambord Sauce
Pain-Free Isn’t the Goal CONFIDENCE IS
Let’s be honest. You’ve stretched. You’ve rested. Maybe even done some rehab. The pain’s mostly gone now.According to the tests and checklists, you’re “cleared.” But something doesn’t feel right.
You still think twice before jumping into that pick-up game. You hold back on the golf swing. You hesitate before lifting your kid or your grandkid, not because it hurts, but because you’re not sure your body has really got your back.
Sound familiar?
You’re not imagining it, and you’re not alone.
As a chiropractor working with men between the ages of 35 and 65, I see this all the time. Guys who’ve done “everything right” still feel off. Because here’s the truth no one’s saying loudly
Dr. Joshua kruse
enough: Pain-free isn’t the finish line. It’s just the beginning.
Real recovery means more than fixing what was broken. It means regaining trust in your body. We call it thoughtless, fearless movement. The kind where you don’t have to overthink every lift, twist, or turn. It’s the confidence to move without hesitation and to live without limits.
Too many men get stuck in limbo. They are cleared by their doctor, but still playing small. Avoiding challenges. Shrinking their world to avoid risk. Not because they’re weak but because no one showed them what comes after pain relief.
That’s where we come in.
Our work doesn’t stop when the pain does. We train you to move with strength and purpose again. To lift with power. To run, swing, and play like the man you used to be, or better yet, the one you’re becoming.
Because this stage of life isn’t about slowing down. It’s about leveling up.
If you’re tired of “just getting by,” and if you want to reclaim the confidence to move, and live, on your terms, we’re here to help you take that next step.
Let’s go beyond pain-free.
Let’s rebuild your strength, your power, and your trust in your body.
You’ve got more in you. Let’s prove it.
MEN’S HEART HEALTH: WHAT YOU NEED TO KNOW
BY
When it comes to heart health, men face some sobering statistics. Heart disease remains the leading cause of death for men in the United States, accounting for about one in every four male deaths. But according to Jerome Pierson, MD, a board-certified cardiologist with UnityPoint Health St. Luke’s, there’s plenty men can do to take control of their heart health starting today.
Why Men Need to Pay Attention
“Men tend to develop heart disease about 10 years earlier than women on average,” says Dr. Pierson. “We also tend to see more severe complications when men delay care or ignore early warning signs.”
Jerome Pierson, MD UnityPoint Health - St. Luke’s Cardiology Services
The reasons are complex. Genetics play a role, but lifestyle factors – diet, exercise, smoking and stress are major contributors. Men are also less likely to see a doctor for routine checkups, which can delay the diagnosis of high blood pressure, high cholesterol, or diabetes, all of which are major risk factors for heart disease.
Know the Signs
Heart attacks don’t always look like they do in the movies. “Chest pain is still the most common symptom,” explains Dr. Pierson, “but men may also experience shortness of breath, nausea, sweating, lightheadedness, or pain in the arms, jaw or back.”
He urges men to listen to their bodies. “If something feels off, especially during or after exertion, don’t brush it off. Early detection saves lives.”
Prevention
is Powerful
Dr. Pierson emphasizes heart disease is largely preventable. “We can’t change our genetics, but we can absolutely change our habits.”
His top five tips for a healthier heart:
1. Get Moving – Aim for at least 150 minutes of moderate exercise per week. “Even brisk walking can make a big difference.”
2. Eat Smart – Focus on a heart-healthy diet rich in fruits, vegetables, lean proteins and whole grains. Limit sodium, sugar and processed foods.
3. Quit Smoking – “It’s one of the most powerful things you can do for your heart and overall health.”
4. Know Your Numbers – Keep track of your blood pressure, cholesterol, blood sugar and weight. These markers can help catch issues early.
5. Manage Stress – Chronic stress can take a toll on your heart. Find healthy outlets like exercise, meditation or simply talking to a friend or therapist.
The Importance of Regular Checkups
Services Offered in Siouxland
• Cardiac Catherization
• Electrophysiology Services
• Vascular Services
• Diagnostic Services
• Rehabilitation including Cardiac Rehab
UnityPoint Health - St. Luke’s Cardiology Services
5885 Sunnybrook Dr, Sioux City, IA 51106 (712) 239-4702
Even if you feel fine, Dr. Pierson encourages routine check-ins with a primary care provider. “Screening is key. A lot of people don’t feel high blood pressure or high cholesterol but that doesn’t mean it’s not doing damage.”
At UnityPoint Health – St. Luke’s, cardiology services are designed to support patients every step of the way – from prevention and diagnosis to treatment and rehabilitation. Whether you need a stress test, heart monitoring or a full care plan following a cardiac event, our expert team is here to help.
“Heart health doesn’t have to be overwhelming,” says Dr. Pierson. “It’s about making one small change at a time. The most important thing is to get started.”
If you or a loved one is concerned about heart health, don’t wait. Call UnityPoint Health – St. Luke’s Cardiology Services at 712-239-4702 to schedule an appointment and take the first step toward a healthier heart.
At Booth 202, the largest diecast store in Sioux Falls, SD, we offer quality collectibles, vintage items, and novelties. Kids can enjoy our 22' Hot Wheels Race Way Track while you shop. Our staff is ready to help, and our 24/7 blessing box supports the community. Help us make diecast great again! YOUR JOURNEY STARTS HERE Protect your health with free HIV testing,
prevention resources & more!
Siouxland Community Health Center provides HIV counseling and testing in all languages. All HIV testing and education services are free. Services are completely confidential and provided in a safe, judgement-free space
SCHC also provides free condoms, safer sex supplies and wound care kits.
Walk-in hours available:
Monday–Friday, 8 a.m. to 4:30 p.m. 1021 Nebraska Street
Sioux City, IA 51105
No appointment needed for HIV testing or supply pick-up during these times!
For more information:
Additional times for testing or supply pick-up: Call (712) 226-8973 to make an appointment outside of walk-in hours.
Do you need testing outside of the Health Center? Call (712) 226-8973 to set up testing or for more information about testing events.
Scan our QR code to visit the Siouxland Community Health website at: https://www.slandchc.com/
FEATURED VETERAN
Q&A With Steven Bull
What motivated you to join the Army National Guard?
My dad and brothers served in the military, which influenced my decision to join. Additionally, I wanted to attend college, and the benefits provided by military service were appealing.
Why did you pick the service branch you joined?
The SDANG 1742nd Transportation Unit was based in my hometown of Clear Lake, SD.
Tell us about your military experience. What is one of the most powerful lessons you learned?
I served in the South Dakota Army National Guard for 12 years and was deployed to the Persian Gulf for Operation Desert Storm. For most of my time in the military I was a supply truck driver hauling heavy machinery, equipment, bombs and other explosives. The most powerful lesson my military experience taught me is “Freedom is not Free.”
Were you awarded any medals or citations?
Southwest Asia Service Medal, Meritorious Unit Citation, Liberation of Kuwait from Saudi Arabia, Liberation of Kuwait from Kuwait, National Defense Service Award, and the South Dakota Desert Storm Ribbon.
Where did you serve the majority of your time in service?
South Dakota and Saudi Arabia, Kuwait and Iraq during Operation Desert Storm.
What food did you miss the most while you were away?
I did miss my mom’s hamburger gravy and mashed potatoes, and I love cheeseburgers, but they were not often on the menu while deployed. I will note, I have not eaten Skittles candy or anything from Dinty Moore since returning home from Saudi Arabia.
Did you receive care packages while you were away? If so, what was the best item you received from home?
It was great to get mail from home, as we did not really get a chance to call often. Beef Jerky was probably my favorite thing to get.
What's a funny story you experienced that could only happen in the military?
Our platoon leader's wife gave birth while we were deployed, and we watched the video along with him (parts of it anyway). Where else would that ever happen?
How does your military experience affect your life today?
I always reflect on my experience and see it as a privilege to have served. It helps me appreciate what we have, and to never take it for granted.
If you could go back in time, what would you tell yourself before enlisting?
“Steve, go to Officer Candidate School, become an officer, get your 20 years, retire and go fishing and golfing.”
What's your proudest moment or example of service?
My time in service during “Desert Storm” is the overall answer. I don’t know that I thought about what the ultimate sacrifice was when I initially signed the dotted line, but I do reflect on that now. I am proud to say that I would have given it all for the freedoms we enjoy today.
What advice would you give to men and women looking to enlist in the military?
I would tell them to do it! The important things you will learn about yourself, the discipline, camaraderie, selflessness, and pride you will feel can never be taken away from you. The hard work and sacrifice are worth it.
Steven Bull pictured at Basic Training graduation
Steven pictured with family members Aliya, son Jameson, and wife Shelli
What's the latest thing you bought that changed your life? An Air Brush Kit – I started painting fishing lures as a hobby. It is fun and relaxing. What's the last adventure you went on? The last big adventure was taking the family on vacation to Hawaii. Otherwise, you can look at every day as an adventure, some days are just better than others. What product would you seriously stockpile if you found out they weren't going to sell it anymore? Reese’s Peanut butter cups
Steven and his wife, Shelli
Steven riding in a Combat Humvee Commander Vehicle in Iraq
Steven cutting his brother Scott’s hair
Steven pictured with his mother, Wilma, who was sending her sons off to Iraq
Steven pictured with Commander Vern Prickett and Scott Johnston
Steve during off-duty time in Iraq
Steve VizeckyChristianand in Netherlandsthe
PRETZEL BITES + AMERICAN GIRL (CREAM ALE)
Our house-made pretzel bites arrive at your table golden-brown and glistening with butter, accompanied by a rich beer cheese sauce infused with our own American Girl Cream Ale. These soft, pillowy bites with their gentle saltiness create the perfect canvas for the American Girl Cream Ale – a smooth, easy-drinking beer with subtle notes of fresh grain and a clean finish.
NEAPOLITAN-STYLE PIZZA (FUNGUS PIE) + SMELL OF MONEY IPA
Our Fungus Pie celebrates the earthy delights of locally foraged mushrooms, truffle oil, and three artisanal cheeses atop our 48-hour fermented dough, wood-fired to perfection. The Smell of Money IPA, with its bold hop character featuring notes of pine, citrus, and tropical fruit, creates a delightful contrast to the pizza's richness.
ANGUS SLIDERS + IOWA SUNRISE (VIENNA LAGER)
These miniature masterpieces feature locally-sourced Angus beef patties topped with caramelized onions, sharp white cheddar, and a house-made aioli on brioche buns. The Iowa Sunrise Vienna Lager complements these sliders perfectly with its toasty malt backbone and subtle caramel notes.
ERIK'S BREW BURGER + CHANTER SCOTTISH ALE
Our signature burger features a half-pound of prime beef, housesmoked bacon, aged gouda, and a tangy beer-onion jam on a toasted artisan bun. This hearty offering pairs magnificently with our Chanter Scottish Ale – a malty brew with notes of caramel, toffee, and a hint of smoke.
KERI'S FEATURED CAKE+SOUR BEER FLIGHTS
Treat yourself to Keri's featured cake of the day—an artfully crafted dessert that highlights seasonal ingredients—then finish your Marto Brewing Co. experience with a custom sour beer flight, featuring your choice of four rotating kettle sours, farmhouse ales, or barrel-aged brews.
Every man should have control over his health. Gone are the days of waiting in cold clinics with long wait times to know why you’re feeling tired or have lost your purpose in life. Brad Krommendyk, owner of Gameday Men’s Health, says it’s about changing the mindset and environment around the experience. That’s where Gameday Men’s Health comes in.
“Gameday Men’s Health, in my opinion, is setting a new standard for men across the country,” says Brad. “It’s having men take a look at their health in a new way.”
With over 300 locations across the United States, including Dakota Dunes, South Dakota, Gameday is an office within a man-cave environment.
“There’s a big screen TV right when you walk in with sporting events or ESPN. Every exam room has a big screen TV on the wall. There are snacks and drinks, and it’s just a cool environment. It’s just a totally different feeling than going into a health clinic,” Brad explains.
Known for fast appointments and in-house labs, Gameday checks testosterone levels as well as prostate-specific antigen tests, which are important for early detection of prostate cancer.
“Testosterone plays an important role in helping people feel sharp and energized. As we age, our testosterone levels decrease, which can lead to a variety of symptoms that can affect our overall quality of life,” explains Brad. “So, it's about getting our health right.”
THE GAME PLAN
How Gameday is Defining a New Era in Men's Health
By Michaela Feldmann
Gameday Men's Health owner, Brad Krommendyk
Gameday Men's Health, Dakota Dunes facility
Brad says, “Unfortunately, not everyone has great lifestyle choices. Avoiding the gym, not going on walks, and eating bad food can all have an impact on men’s health and, in turn, testosterone levels.”
“Every day, there are men who are not feeling like their full selves. Most don’t realize that it’s potentially tied to low testosterone,” Brad explains. “If you’re feeling unmotivated, tired, have low energy, noticing weight gain, maybe losing muscle mass – there’s a good chance that you’re suffering from low testosterone levels.”
Brad's journey to better health began with Gameday Men's Health in August 2024.
“I’m healthy. I work out. I go hiking and I’m only 48, but I just wasn’t feeling good.”
Brad was feeling unmotivated throughout the day and felt low energy even after getting enough sleep.
“I had brain fog. I was going to the gym, but I just wasn’t feeling any stronger. I just felt off.”
Brad went to get checked and discovered his testosterone was less than half of the optimal level. That’s when he started taking TRT injections.
“It is a true night-and-day difference in how I feel, even just after the first month to six weeks. My attitude, energy level, and muscle gain started to increase. I also added in peptide
therapy, and that made a difference in terms of burning fat and seeing more muscle tone.”
That’s why Brad encourages men to get checked at Gameday Men’s Health.
“We have the perfect setup compared to any other medical place,” adds Brad. “It’s free to get checked. Men are in and out in less than an hour. They’ll know their levels in 15 minutes, and again, it’s that man-cave environment. That’s going to make it more attractive for men to stop in.”
From testosterone replacement therapy to erectile dysfunction therapies, medical weight loss therapy, HGH peptides, and vitamin therapies –Gameday Men’s Health has it all.
“There’s such a wide range of men that can benefit, but primarily it’s men 35 to 80,” explains Brad. “It’s really men who want to have a life inside and outside the bedroom. 20 to 30 year-olds who
are interested in their testosterone levels are usually going to the gym and not seeing the gains they want, and there is a chance it’s because their testosterone levels may be low.”
Brad also notes that as we age, our muscles deteriorate, and if testosterone levels are low, our bones don’t stay as strong.
“The long-term health effects from having low testosterone are not going to kill you overnight, but to be 60, 70, or 80 years old and trying to be at optimum health is going to be difficult if you have low levels.”
That’s why Brad is so passionate about Gameday Men’s Health.
“It can be a life-changing thing that you do. It changed my life completely: in the way I feel, the way I show up for those I love, and the way I show up for myself.”
Gameday Men’s Health is located off Exit 1 in Dakota Dunes, across the parking lot from the Holiday Inn Express and next door to Fairway 19 at 895 Cottonwood Ln Ste. B, Dakota Dunes, SD 57049. For more information, call 605-540-4050 or visit us at www.facebook.com/gamedaydakotadunes/.
THRILL OF THE GRILL Dietitian Cookout Ideas
emily.smith@hy-vee.com
Summer is here, and the cookouts are calling! Hy-Vee Dietitian Emily is here to help you master the grill. Fire up the grill and enjoy a balanced, flavor-packed feast!
Emily represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Emily is a member of the Academy of Nutrition & Dietetics.
Grilled Steak Kebabs
Modified from therealfooddietitians.com/ grilled-steak-kebabs/#tasty-recipes-21768
Ingredients:
For the Kebabs:
• 1 ¼ lbs sirloin steak (or other cut of lean beef of your choice), trimmed and cut into 1-inch cubes
• 1 small red onion, cut into 1-inch pieces
• 2 medium bell peppers (any color), cut into 1-inch pieces
For the Marinade:
• 2 Tbsp. low-sodium soy sauce (or coconut aminos)
• 2 Tbsp. red wine vinegar
Why Grill?
• Healthier than frying!
• Versatile - grill everything from steak to zucchini, even fruit!
Keep It Colorful
• Fruits, vegetables, proteins, and whole grains – all straight from grill – help you create a balanced, flavorful meal.
• Serving grilled fruits and vegetables helps us hit the 5-a-day recommended servings.
• Grilled produce adds vitamins, fiber, and a fun alternative to traditional cookout sides.
Dietitian-Approved Grilling Tips:
• Fruit – Grill peaches, pineapple, or watermelon. Simply cut into chunks, use a grill basket, or skewer after brushing with avocado oil.
- Pro tip: Avoid using overly ripe fruit, as grilling softens the structure
• Vegetables – Kabobs are a great way to serve grilled vegetables! Toss veggies in highheat oil or marinade for extra flavor.
• Protein – Choose lean options like fish, sirloin, or chicken breast. Grill to the right temperature for a food-safe feast!
• Grains – Toast whole-wheat buns or ciabatta. Brush with oil, grill for 1–2 minutes, and serve warm.
*For more grilling tips and tricks, reach out to your local dietitian!
Learn more about healthy eating from a HyVee Dietitian. Schedule a FREE Discovery Session (in-person, phone, or virtual) today. Many insurance plans are accepted with verification of benefits.
• 1 Tbsp. Worcestershire sauce (or coconut aminos)
• ½ tsp. garlic powder
• ½ tsp. Italian seasoning
• ¼ tsp. black pepper
Instructions:
1. Cut steak into 1-inch cubes. Add to a bowl and set aside.
2. Prepare the marinade by whisking ingredients in a bowl. Pour over the steak and allow it to marinate for at least 30 minutes (or up to 8 hours) in the fridge.
3. Preheat the grill to medium-high heat (400-450°.)
4. Assemble kebabs by threading the steak, onions, and peppers onto skewers* alternating as you go.
5. Place kebabs directly on the pre-heated grill and cook for 4-5 minutes per side until the internal temperature reaches 145 degrees Fahrenheit.
Note: *If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.
Emily Smith, MS, RD, LD, LN, LMNT, CLC (515) 695-3053
The Vital Role of Physical Therapy in Men’s Health
By Leah Noel, PT, DPT and Ana Trudeau, PTA
Physical therapy can have a significant positive impact on men's health by addressing a variety of physical, musculoskeletal, and neurological conditions. Here are several ways in which physical therapy can benefit men's health:
1. Musculoskeletal Pain and Injury Recovery
• Sports Injuries: Men are often more involved in physical activities or sports that carry a risk of injury. Physical therapy can help treat common sports injuries such as sprains, strains, tendonitis, and ligament tears. Through strengthening, flexibility exercises, and manual therapy, physical therapy helps men recover from injuries and return to sports safely.
• Back and Neck Pain: Men may experience chronic back or neck pain from workrelated strain, lifting heavy objects, or poor posture. Physical therapy can help alleviate pain and improve mobility through targeted exercises, posture correction, and manual therapy techniques.
2. Pelvic Health and Prostate Health
• Pelvic Floor Dysfunction: Men, especially older men or those who have undergone prostate surgery or are living with an enlarged prostate, can experience pelvic floor dysfunction, which can lead to urinary incontinence, erectile dysfunction, and pelvic pain. Physical therapy, particularly pelvic floor physical therapy, can help strengthen the pelvic floor muscles, improve bladder control, and address these issues.
“Yes, you read that right, men have a pelvic floor too! We often get asked if we treat men in regards to pelvic therapy, and yes, we absolutely do. It’s just as important for men who are experiencing bladder/bowel issues or pelvic pain to seek help,” states Dr. Leah Noel, PT, DPT.
• Prostate Surgery Rehabilitation: After prostate surgery, physical therapy can help men with recovery by improving pelvic strength, reducing pain, and restoring function, especially when it comes to urinary incontinence and erectile dysfunction.
“Pelvic floor physical therapy is crucial to recovery after prostate removal as we help to strengthen the pelvic floor muscles to reduce post-op urinary incontinence faster,” explains Dr. Noel.
3. Sexual Health
• Erectile Dysfunction: Physical therapy that focuses on the pelvic floor muscles can help men with erectile dysfunction (ED). Strengthening the pelvic floor muscles can enhance blood flow, improve erectile function, and address related pelvic issues.
4. Post-Surgical Rehabilitation
• Recovery After Surgery: Men who undergo surgeries, such as joint replacement (knee or hip), ligament repair, or spinal surgery, can benefit greatly from physical therapy. It helps restore strength, range of motion, and function, aiding in a faster and safer recovery. Post-surgical rehabilitation can also prevent complications, reduce scar tissue formation, and reduce the risk of re-injury.
5. Posture and Ergonomics
• Posture Correction: Men who have desk jobs, manual labor positions, or engage in repetitive tasks may experience poor posture or muscle imbalances. Physical therapy can help correct posture, strengthen weak muscles, and address muscle tightness, which can reduce the risk of developing musculoskeletal pain and discomfort in the long term.
• Ergonomic Adjustments: Men who work in environments where they lift heavy objects or sit for long hours can benefit from ergonomic assessments. A physical therapist can teach proper lifting techniques, recommend workstation adjustments, and provide exercises to minimize strain on the body.
6. Chronic Pain Management
• Chronic Low Back Pain: Low back pain is one of the most common reasons men seek physical therapy. Physical therapy can provide relief through a combination of strengthening exercises, stretches, posture correction, and manual therapy to alleviate pain and restore mobility.
7. Posture and Core Strength
• Core Strengthening: Men often focus on strength training but may neglect core muscles, which can lead to poor posture, low back pain, and muscle imbalances. Physical therapy focuses on strengthening core muscles to improve posture, stability, and overall function.
• Injury Prevention: Core strengthening and flexibility exercises can also reduce the risk of injury, particularly in men who participate in athletic activities or heavy physical labor.
Conclusion
Physical therapy plays a crucial role in promoting men's health by helping them recover from injuries, manage chronic pain, improve mobility, and maintain physical fitness. Whether dealing with musculoskeletal issues, pelvic health concerns, or mental well-being, physical therapy offers a non-invasive and effective approach to enhance overall health and quality of life for men.
Give FYZICAL Therapy & Balance Centers a call today to schedule your initial evaluation. No referral needed!
Dr. Leah Noel Doctor of Physical Therapy
Ana Trudeau Physical Therapist Assistant.
Financial Planning During Economic Uncertainty
By Tanya Manus
Economic fluctuations this year are greatly affecting our nation. Financial planning experts suggest taking steps to secure one’s personal finances during such periods of volatility.
Roiling financial markets, up-trending inflation rates, and changeable trade policies are influencing household budgets. In response to many economic indicators, Sioux City-based financial advisor Gregory G. Giles of Legacy Financial, LLC, recommends, among other things, increasing personal savings, separate from and in addition to retirement and/or investment portfolios.
Giles suggests maintaining two types of savings accounts: one for significant expenses, such as home repairs or appliance replacements, and a separate emergency fund for situations like employment changes.
Creating a household budget, examining current spending habits and identifying opportunities to increase savings may provide additional financial security during unexpected circumstances.
"Always keep putting money away, and do it while you've still got a job," Giles explains. "Right now, there should be no frivolous expenditures occurring. This should be a time of belt-tightening, and socking away every disposable penny you've got, continuing to put money into an IRA or 401(k), and every other spare cent you have into an emergency fund in case a recession does befall us."
Financial advisors typically recommend maintaining savings sufficient to cover three to four months of expenses in case of income disruption. When possible, increasing this amount to six months of essential expenses provides additional security. According to Giles, although daunting for many homes, a twelve-month expense reserve represents the optimal financial buffer.
Given the potential for natural disasters that may disrupt banking access to ATMs, keeping limited cash reserves at home is another consideration mentioned by some financial planners.
And still, retirement planning remains important during economic uncertainty. For employees with access to employer-sponsored retirement plans, particularly those with matching contributions, continued participation is highly advised.
Those without employer-sponsored retirement options may benefit from consulting with a financial advisor regarding personalized retirement planning strategies.
"If you've
got a good financial advisor whom you trust, they will guide you through these market gyrations, by placing
you into diverse investment vehicles such as mutual funds, exchange-traded funds, or individual stocks, and you should weather the storm," Giles states.
Current market conditions have resulted in price adjustments for certain stocks. Financial professionals note that periods of price decreases may present investment opportunities in some investible companies.
Giles acknowledges that economic variability can be disconcerting, particularly for retirees or those approaching retirement age. However, he notes that historical market patterns typically show recovery following periods of decline, supporting the case for continued retirement account contributions.
"No one is going to set aside the money for you," Giles notes.
"Hang in there and keep putting money into your IRA or 401(k). Even though it may seem distressing in the short-term, put money into your accounts," Giles reiterates. "The long-term implications are always good for the stock market. The long arc of history bends toward 8% to 10% growth in the stock market."
For more information, call Gregory Giles at 712-587-8070 or e-mail him at gregory@legacyrdawealth.com
Gregory G. Giles, J.D. Vice President – Legacy Financial LLC
Phone: 712.587.8070
505 5th Street #604
Sioux City, IA 51101
Fax: 712.258.6633
Email: gregory@legacyrdawealth.com
Website: www.legacyfinancialllc.com
My aim, working with clients in a multi-generational approach, is to create financial plans which mesh with their existing estate- and tax-planning outlooks, and to help achieve secure retirement. After 25+ years in the entertainment industry, I joined the financial services field in 2015. If you’re seeking a financial advisor with whom you can feel comfortable discussing your retirement plans, and the many components which comprise your goals, please contact me. I’m currently accepting new clients desiring a personable, purposeful wealth management experience. An initial consultation is always complimentary.
Gregory G. Giles is a Registered Representative offering securities through United Planners Financial Services, Member, FINRA/SIPC. Advisory services offered through RDA Financial Network. United Planners, RDA Financial, & Legacy Financial are not affiliated.
