Stride - April 2013

5 WEIGHT LOSSSUCCESS STORIES

MEET THE LOSERS! pg 24

5 WEIGHT LOSSSUCCESS STORIES

RUNNING EVENT GUIDE! ERICA LOST

115 LBS.

Meet Fargo’s own Dr. Phil pg.34+ROWING - THE COMPLETE BODY WORKOUT

PAGE 12

PAGE 36

April 2013

3 people who found the fountain of youth through fitness

Cystic Fibrosis’ Walk-a-thon pg. 8 >>>>>>

PUBLISHERSpotlight Media LLC.

www.wedomagazines.com

President/FounderMike Dragosavich

Editorial DirectorAndrew Jason

Stride EditorKylee Seifert

Graphic DesignMike Dragosavich, Andy Neidt, Sean Walsh

Research/ContributorsAmanda Ahrenholz, Elizabeth Huwe, Haley

Haddock

Website/Social MediaHaley Haddok

SPOTLIGHT MEDIA

General ManagerBrent Tehven

Marketing/SalesTracy Nicholson, Todd Graf, Patty Nystrom

Distribution ManagerSeth Holden

PHOTOGRAPHYJesse Hoorelbeke of J. Alan Paul Photography (www.jalanpaul.com), Caitlin Abrams, Andrew

Jason, Jenna Lenertz

[email protected]

CONTACT502 1st Ave N Ste 100 | Fargo,ND 58102

[email protected]

Stride Magazine is published by Spotlight Media Inc. Copyright 2013 Stride Magazine & fmstride.com. All Rights Reserved. No parts of this

periodical may be reproduced without written permission of Stride Magazine & fmstride.com. Stride Magazine & fmstride.com will not be held responsible for any errors or omissions found in the magazine or on

fmstride.com. Spotlight Media Inc., accepts no liability for the accuracy of statements made by the advertisers.

potlightmediaS ™

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

www.fmstride.com.

APRIL 2013

omehow, another

year has passed

and yet another

birthday has crept

upon me. For some

reason turning 25 is a little scarier

than the previous 24 birthdays. As the

youngest of three girls (yup, my dad is

one lucky fella) I recall thinking “Wow,

Bre is getting old,” when my oldest

sister hit the two-five mark. I can’t

help but wonder if I’m having a bit of

a quarter life crisis and am actually

starting to feel like a full blown adult.

Excuse me... when did that happen?!

Sure, I can flounder in denial and keep

telling myself I’m still 21. But who am

I fooling, each year life seems to be

getting better. As a personal trainer,

group exercise instructor, CrossFitter,

Dance Director, fitness and health

enthusiast and now Editor of Stride,

I’ve always kept myself in check when

it comes to health and staying in shape.

However, I can’t help but wonder, will

I always be able maintain how fit I am

now, at 25 or perhaps exceed it? Or

are these just some useless quarter

life crisis thoughts swirling around my

mind?

I met three individuals this month who

are in their 40s, 50s and 60s and are

in the best shape of their lives. As I

learned their stories and got to know

them, I couldn’t help but think how

young they seem. Does age really

mean anything when it comes to

fitness? I’d say that the 40s and up are

the new 20s. With that said, I realize

that having a quarter life crisis is a

waste of my time and health.

Putting together April’s issue has been

inspiring on so many levels. From

meeting individuals who are running

against the clock of time, and seem

to be miles ahead of it, to hearing

success stories of five people who

have lost 588 combined pounds has

motivated, inspired and encouraged

me tremendously. When all is said

and done, it seems no matter what

age, shape or walk of life, it’s never

too late to say “I can,” and to better

yourself physically.

All in all, there will be no quarter life

crisis for me as I turn 25. Instead, I’ll

welcome new challenges, such as

taking on the job as Editor of Stride

and strive to continue to improve,

just as we do with each new issue we

create. Now it’s your turn to embrace

your age and maybe challenge

yourself to exceed what you

accomplished one year ago. Enjoy!

from the

Editor

SQUARTER LIFE CRISIS

4 Stride • April 2013

082012-01862AC

Steve Walker Fargo

701–235–7812COVERSTORYpg 24

Shape It Up with Austin Kemppg 16

Fit for life

pg 36

CONTENTS

ReadingWritingFriendshipMath-MusicSocialStudiesEnglishArts HistoryGeographyLanguageMMathematicsSocialStudiesHist oryFriendshipMathaticsMusicS SocialStudiesEnglishArtsHistor yGeographyLanguageMathemat-icsSocialStudiesHist oryFriends hipMathaticsmaticsMusicSocial-StudiesEnglishArtsHistoryGeog-raphyLanguReadingWritingFrienSocialStudiesHisSocialStudiesHis

Oak Grove Middle School!The Next Big Step In Your Child’s Education.

Serving Grades K-12

Think it’s impossible to be in Football, Choir, and Theatre at the SAME TIME? Or maybe Basketball, Band, and Speech? Here at Oak Grove Lutheran School YOU CAN! With 21 extracurricular activities to choose from, this is the time in your life to explore your interests and discover yourself.

Call Today And Visit Our Campus • 701.373.7114

Great Strides Walk-A-ThonFind out how you can support the Cystic Fibrosis Foundation.

My Running GearA look inside Stride’s Editorial Director’s gym bag so you know what you need for your upcoming races.

Rowing Your way to FitnessRowing can be a great workout. Learn how you can stay in shape with this underutilized machine.

Spring Into FashionLearn how to stay fashionable while staying dry with our fashion guide.

Injury PreventionMeet Fargo’s own Dr. Phil and learn how you can prevent injuries.

THE RUNNING CIRCUITFind out what races are happening across the region. We highlight 20 of them.

8

10

12 34

4420

STORIES


082012-01862AC

Steve Walker Fargo

701–235–7812

082012-01862AC

Steve Walker Fargo

701–235–7812

082012-01862AC

Steve Walker Fargo

701–235–7812

""

Almost $.90 of each dollar raised will go to aid with research, quality care

presented by the cystic fibrosis foundationBy Kylee Seifert

when: May 4

where: Lindenwood Park, Fargo

The first year, in 2004, was made up of six teams who raised just over $16,000. This past year 16 teams participated and helped raise over $90,000. That marks a 20 percent raise from 2011. Can you help them reach their goal of $95,000 in 2013? Register now!

Key Numbers

Having a walk is a great way to bring our community together, share our stories and celebrate, not only what the families and teams accomplished but to also look forward to where we are going and what we are striving for, which is to find a cure for Cystic Fibrosis.

Matthew LingDevelopment Director

Visit cff.org and click on ‘Great Strides’ to register for the Fargo Walk-a-thon. Sponsorship opportunities are still available. and education for cystic fibrosis.


ContaCt Kristy today about all your MortGaGE nEEds

and rEdisCoVEr HoME buyinG

(701) 364-96302627 University Dr. S. ∙ Fargo - 2280 45th St. S. ∙ Fargo

www.cornerstonebanks.net

kristy brinkMORTGAGE EXPERT

NMLS 491573

[email protected]

FOR BIKES

paramountSP0RTS

paramountSP0RTS

701-364-2334 . paramountsports.net

There is a lot of equipment out there for runners. How do you know what’s worth spending your hard-earned money on? Well, hopefully I can help you out. Here’s a look inside in my gym bag. You can see some of the gear that I recommend purchasing. Everything here is pretty affordable so this can give you a good idea of what to buy. (Be thankful we didn’t turn this into a scratch and sniff section.)

1) Clif Bar 2) GU Energy Gel3) Ipod Running Armband 4) Yurbuds headphones

Protein uP This is the perfect pre-run snack. It’s made from whole, organic ingredients and is made to sustain energy. It’s packed with carbs, fiber, protein and all sorts of other healthy goodness.

Beyond Running - $1.39

energy Boost They actually hand these out during the half and full marathon but I like to keep a few in my pockets to snack on during the race. These are meant to give you energy to make it to the finish line.

Fargo Running Company - $1.29

Music If you’re like me then you need music to do everything. This Scosche SoundKASE Ipod running band allows me to bring my music along with me on any run. It’s the perfect way to keep me motivated.

Scheels - $15

ear Buddies These headphones were designed by athletes for athletes so they never fall out. This is great because I hate to waste time trying to keep my headphones tucked into my ears.

Scheels - $30

A look inside Editorial Director, Andrew Jason’s, gym bag.

gearMy running

By andrew JasonAndrew Jason is the Editorial Director of Spotlight Media and is running the full Fargo Marathon.


5) Under Armour Running Shorts 6) Running Shirt

7) 2Toms Sport Shield

8) Brooks Running Shoes

short shorts Yes, they’re short but it’s worth it to have a quality pair of running shorts. I love my Under Armour Running Shorts, the netting inside makes sure everything stays in line.

Scheels - $30

Lucky threads Make sure you have a shirt that breathes properly. NEVER wear a cotton shirt while running. I recom-mend buying shirts at the race expo. You can usually find a good deal on shirts and they often have shirts from the previous year for very cheap.

RACING EXPO - PRICES VARY

safe guard Trust me, there’s nothing worse than a bad case of chaffing. Make sure you invest in some anti-chafing gel. I like the 2Toms Sport Shield that Beyond Running sells.

Beyond Running - $12

running shoes I really enjoy my Brooks Trance running shoes. These are a quality pair of shoes that will allow you to put a lot of miles on them.

Beyond Running - $150

Marathon infoGo to fargomarathon.com for more information. Sign up quickly because prices go up April 30.

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Stride • April 2013 11

ROWING YOUR WAY TO

fitnessRowers are a great way to rev up that

summer body and will aid in building up

muscles used for canoeing and kayaking.

with Matt Chandler

Article By Kylee SeifertPhotos By J. Alan Paul Photography

uniQue Workout


Matt Chandler, a certified CrossFit trainer, demonstrates the versatility of a rowing machine and how user friendly they can be.

Rowers seem to hardly be used and tend to sit dusty in the corner of most gyms. The question is, why aren’t these fitness heroes being utilized? Rowers are one of the best machines to be incorporated into a workout routine. They require equal effort from both upper and lower body and due to the low impact movements, aid in lower injury risk. It seems they are intimidating or perhaps boring for some. Whatever the excuse may be, it’s time to dust those babies off and get in the rowing spirit.

roWing rideA MAGIC


Various Workouts

Once you get the hang

of your basic rowing

technique. Feel free to play

around with these different

variations within your

workout.

BASIC ROwInGBegin to pull back until your legs are fully extended and the handle is pulled up to your chest. Pull the handle to your chest while maintaining proper posture the entire time. When returning to the start position, be sure your knees end directly over your ankles.

did you know?Burn, baby, burn!

Working on an indoor rowing machine will burn calories quicker than hitting the treadmill, bike or stairclimber at the same intensity and amount of time.

Go fish! Some rowing

machines have a “Game” section

Be an Olympic

athlete. Outdoor rowing was one of the original sports in the modern Olympic Games.

Rower vs. Cane. Due

to the low intensity

This is used to set the air flow through the vent which will result in how much work you have to put into your workout and how much load you are pulling. Generally, the damper will be set between four and six. Keep in mind that lower settings are beneficial for aerobic workouts and higher settings will benefit as strength workouts.

damper

straighten your legs and only use your arms to row.At first, it will take some concentration to get this one down when you’re used to your basic rowing motion. Once it’s mastered, you’ll find it is beneficial for isolating muscles in your upper back, shoulders, pecs and arms.

keep your arms straight and only doing work with your legs.This motion feels a little awkward at first as well but once momentum is built up, you can do some serious strength work. Place the damper on a higher setting for this type of work to get an effective strength workout for your legs. Each time you push away, there should be a fair amount of struggle against the amount of resistance. You’ll feel this one from your calves up into your glutes for a couple days to follow. In order to avoid injury, it is extremely important to maintain a straight back when you use a higher resistance.

cross train with various intense movements.Try rowing a certain amount, maybe 250 to 500 meters (or more!), then hop off to do something like burpees, pushups or mountain climbers in between. Complete a set of those then return to the rower to row the same amount of meters. Repeat this a few times through. This is a great way to combine maximum endurance and strength.

row for calories over meters.Generally, it’s easiest to row for a certain amount of meters. Try changing the screen to the calorie counter. By turning the damper to a higher setting, you will hit your calorie goal quicker and it still requires a great amount of effort.

do interval rowing.Row at maximum effort for about 500 meters for multiple intervals. In between your intense intervals, slow your pace down to a nice easy row to drop your heart rate. Revving up your heart rate and then letting it fall results in burning a higher amount of calories. This generally makes a rowing workout go much quicker as well.

01 02

03

04

05work a rowing machine requires, it is considered one of the only workouts beneficial to people at any age, young or elderly.

you can select on the main screen. The “Fish Game” requires your small fish to avoid being eaten by larger fishes. You have to row hard or slow it down to steer clear of them. It’s fun and before you know it, you’ve burned a pile of calories.

Take it to the river. Put your

newly found rowing strength to use in the great outdoors. Rent a canoe or kayak from River Keepers in Moorhead to enjoy a day on the Red River.

For more information, go to riverkeepers.org.It is located at 202 1st Ave. N, Moorhead.


BASIC ROwInG

READ ON and BE INSPIRED

PHOTOS BY J. ALAN PAUL Photography

In 2007, Austin Kemp was hit head-on by a drunk driver and fractured two vertebrae.

Despite having to attend physical therapy twice a week for two years, basically losing the ability to bend over, rotate at the waist and turn his head, he decided to challenge himself instead of letting those factors limit him. He began to hit the gym hard, only to be continually motivated by his results. Now as a full time student and employee, he makes a point to get in his daily workout and maintain a healthy lifestyle.

SHAPE

upIT

Austin Kemp

with

The 'Trifecta' Diet for an All-Star Athlete:My diet focuses on mass building while also being low in fat at the same time. I aim for three things; muscle mass, strength and definition. I try to eat five meals a day, if my schedule allows it, which provides my body with a steady supply of nutrients throughout the day and prepares my body for the workout to come.

ARTICLE BY KYLEE SEIFERT


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If it’s going to rain and pour, you may as well brighten the day with some fun, stylish trends. Look as sweet as a lamb and as fierce as a lion with these trendy rain boots and umberellas.

Fashionspring

Ilse JacobsenProper & Prim, $118

Fashion

Into

By Kylee Seifert Photos by Andrew Jason

Let it rain.

Lot 2029 UmbrellaLot 2029, $10


FashionKamik RainbootsScheels, Kamik $59.99

Bootsi Tootsi Rainboots Lot 2029, Bootsi Tootsi $39

Lot 2029 UmbrellaLot 2029, Ruby $12

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You can find these products at the following locations:

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Proper and Prim: 317 Broadway N, Fargo

Scheels: 1551 45th St. S, Fargo


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TIM

ERICA

- 100 pounds

- 115 pounds

By Kylee Seifert

Photography by J. Alan Paul Photography

A 2009 survey done by the Centers for Disease Control and Prevention doesn’t give North Dakota a very good reputation when it comes to obesity. According to the CDC, 20 percent of the population of North Dakota is obese. The percentage is even higher for those with an unhealthy Body Mass Index. While that number may not be mind blowing compared to some other states, it still places a great amount of North Dakotans at high risk for problems, health related issues and even death.

It is so important as a state to fight this

epidemic and encourage those who think

there is no way to overcome the weight that

is holding them back from living. Here are

five local individuals who have conquered a

beast that they thought would hold them back

for life. They are proof that no matter what age,

shape or amount of pounds an individual needs

to lose, there is a light at the end of the tunnel. It

was no joyride for these individuals but they now

have their lives and the ones they love back.


KENDAL- 156 pounds

MOLLY- 108 pounds

RAMON- 109 pounds


For Erica Roscoe, getting

under 200 pounds was a huge milestone.

It was something she hadn't experienced

in about 13 years. "I remember going

around the gym screaming, 'There’s a

one in front of my number!'" Her weight

issues had been brought up during one

of her regular checkups. Roscoe's doctor

blatantly said it was time to join a gym.

Because her doctor had gone through her own weight loss journey,

Roscoe had the connections and support she needed to get rolling.

As part of the Army in her early 20s, Roscoe hadn't always been

heavier but after having kids, it seemed she couldn’t lose any weight.

She eventually found a place at Total Balance with her personal trainer,

Molly Klein. Throughout her weight loss journey, Roscoe had days

where she struggled to keep going, and she remembers feeling,

"I just wanted to sit on the couch and eat junk food with my friends

but you have to make your choices. I would get mad and angry. When

I workout and eat well and feel right, then it’s worth it. It’s a new day

and at the end of the day.. I want to be proud of myself." She's arrived

at her goal weight and is pushing herself even harder to exceed it but

knows that no matter how hard she works by eating right and working

out everyday her body will, "go where it goes."

"I was embarrassed of my body and

was making

my kids stay locked in the h

ouse because I was

too embarrassed of my body to

go participate.

I wanted to be able to

do stuff with them and

run around with them. Plus, I didn’t want them

to look at me and think, ‘Oh, it’s OK to be out

of shape and not hea

lthy.’"

ERICARoscoe

Heaviest Weight - 270 lbs.

Current Weight - 155 lbs.

Total Loss - 115 lbs.


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SOYFOODS, which are the only complete plant based protein, help families follow the Dietary Guidelines and enjoy a more plant-based diet. Soyfoods are easy to prepare and simple to incorporate into your favorite dishes, making soyfoods a healthy choice that fits into any busy family schedule.

APRIL IS SOYFOODS MONTH… and no matter your taste preference, there is a soyfood option that can fit into your routine and help you maintain a healthy, balanced lifestyle.

FOR FREE RECIPES, contact the North Dakota Soybean Council at [email protected], or by phone at 1-888-469-6409.

Molly Klein, who is now a

full time personal trainer, at one time

pushed the scale close to 300 pounds.

“There wasn’t any intention losing a

huge amount of weight. The Fargo

Marathon was the driving force in 2006.

I thought the half might be fun to do,

so I started training.” After successfully

dropping 30 pounds before running her

first half marathon, she decided to keep going. She began incorporating

weight lifting and calorie counting. One day, she was approached by a

manager at the gym she’d been attending and was asked to teach a

class. She thought, ‘Why not?’

Klein explained that it’s finding little challenges that keeps her going

physically, she is in constant competition with herself and wanting to do

better than what she has previously accomplished. As a personal trainer

at Total Balance in North Fargo, she helps individuals accomplish the

fitness goals they set and many times it helps to remind them that if she

could do it, so can they. “It’s a lot easier than people think. Sure, it’s

going to take a little bit of time and dedication but it’s not a difficult

task,” encouraged Klein. She now has a list of accomplishments

including six marathons, plenty of 5Ks, a few 10Ks, a ten mile race

and a Tough Mudder. As she moves forward in her fitness journey there

is one thing on her mind, ‘How can I do better than what I’ve already

done?’

“I’m not a huge sharer

of my story because

there’s almost a sha

me attached to it... h

ow

did I let myself get that far? I was almost

a 300 pound person. You don’t want to tell

everybody because y

ou want everyone to have

the illusion that you’v

e always been this way. ”

MOLLYKlein





RAMON Morin

Heaviest Weight - 333 lbs.Current Weight - 225 lbs.Total Loss - 108 lbs.

Ramon Morin’s weight

loss goal started as a New Year’s

resolution. It turned into an

inspirational journey and a

lifestyle change of 180 degrees.

In early 2012, he was pushing

48 in pant size and a year later,

he is already needing a belt in

size 38 pants. His motivation came from all angles of his life, his

family being in the forefront. Morin calls his daughter his “miracle

child” due to the complications they went through to have her. One

day she walked up to him, patted his belly and said, “Papa, you’re

too big. You need to lose all this fat.” He realized he was depriving his

miracle child of a father. “I want her to have a dad that she’s proud of.

When we have that father/daughter dance I want her to be proud to

go with me.”

Morin found that if he was going to do this, he was going to do it all on

his own, so he could be proud of what he had done and accomplished.

Once he realized that he wasn’t going to die after hitting the treadmill,

he was hooked and knew that this was something he could do after all.

Aside from being able to live the life he used to dream of, Morin is no

longer considered asthmatic and naturally broke off bone spurs which

would have required surgery. His goal for February 23, 2014 is to be

in a pant size 36. “My goal is to keep going. One day at a time, one

workout at a time.”

“I’ve always been a big guy, I don’t like being a big fat guy, but I want to be a big fit guy. I want to build up my muscle in what I had in fat. What took years and years to build up, I got under control in one year.”


Red River Valley Fairgrounds6.15.2013

Be Part of the Action!HARD CHARGE is the event and party of the summer. Run, crawl, climb and trudge a 4-mile obstacle course topped off with an awesome post-race party. Run for Fun or race for Glory, and earn the chance to appear on the newest adventure sports TV show.

LEARN MORE AND REGISTER NOW ATHardCharge.com/Fargo

The Fun. The Challenge. The CHARGE.

TIMRodger

Heaviest Weight - 297 lbs.Current Weight - 197 lbs.Total Loss - 100 lbs.

Tim Rodger’s motto for his last

birthday was, “Thirty-three a new me!”

After his birthday, he started off on

the right foot and found he was seeing

results. Shortly after, Rodger’s mom

became ill and passed away, throwing

his life into an unexpected downward

spiral. He put his weight loss journey on

the back burner while he spent a few

months sorting out his feelings. “She died from weight related issues

and I just thought, ‘Man is it worth it?’” He finally decided to get back

up and continue forward.

He chatted with a guy at the gym who encouraged him to try out

a body building competition. From there on out, he was determined

to give it his all and confidently compete in his first body building

competition this past March. “I knew my end goal and that made me

want to stick with it. I was willing to do everything I needed to get

where I wanted to be. If I fell short, I was only letting myself down.”

His new lifestyle and physique has opened up a world of opportunities

to him from being part of this article to being asked to be a trainer at

the gym he goes to. “I have a past of addictions and it’s nice to finally

focus on some positive stuff. I have turned my focus and energy to a

healthier me. I’ve gotten this far, to do this show... now where can I go

from here?”

“Everything about your day is different. You’ve carried 100 pounds around on your frame for your whole life and then you’re 100 pounds lighter a year later. Knowing my end goal made me want to stick with it. I was willing to do everything I needed to do to get where I wanted to be. If I fell short, I was letting myself down.”


Kendal Shank’s sister had

sent him an old Oprah video where she

had lost 56 pounds and she had brought

out a wagon carrying a model of what

that would look like. He thought, ‘oh my

gosh, I’d have three of those wagons!’

The brutal honesty of children can

sometimes be a blessing as he has found

out. His wife carried around a photo of

him in his younger, slender days and his daughter found it and didn’t

recognize him. At that point, he decided it was time to make take

action and turn his life around. Originally, he chatted with a weight

loss surgeon, “I wanted to lose weight the easy way!” His wife was also

brutally honest and said, “Why don’t you just try working out?” With

that said, he hit the treadmill with full force and dropped 30 pounds

within the first month of making changes.

While it was intimidating stepping into the gym the first few times, he

kept coming back every day for a year and found the comments of

his weight loss from others was a huge part of his motivation. He feels

like an entirely different person. Losing those unnecessary pounds has

benefited him at work, his family life and his confidence. For Shank,

when it comes to losing weight, one thing is for sure, “There’s no quick,

easy spray or pill. It’s a lifestyle change. My mom always asks what the

secret is. There is no secret. You got to put your mind to it and your will

power has to be sky high.” He is proud to say that his daughter notices

that he can spend more time playing with her and that, “Daddy doesn’t

have a big belly anymore!”

“You make excuses for everyth

ing. If you have

to get a bigger shirt

, you justify it in your

mind.

I was a XXXL and it was getting

tight. I

would just say the sh

irt runs small or this

or

that.”

KENDALShank





We all have aches and pains, creeks and pops and those mysterious sharp discomforts that cause us to wince. At times these annoyances are merely a result of basic living and activity, other times they may be hinting at a much larger issue, an injury. Whether you are in tip-top shape or just beginning your fitness journey, injuries are still possible. While it is impossible to entirely ward off injury, it’s important to take the proper precautions to minimize or avoid injury all together.

FARGO MARATHON RUNNERS...

PAY ATTENTION!

Whether an avid gym goer or taking that first step into fitness, the risk of injury is high. It runs a higher chance with the latter of the two and therefore, extra steps must be taken for someone beginning a fitness routine. The pace each individual progresses relies on their ailment. Progressing too quickly is almost a given for an injury. The thing to watch out for is working around the discomfort. If pain is present, be careful not to incorrectly alter your form to mask the injury. This could lead to another injury.

Injuries do not discriminate 01

Orthopedic Surgeon, Dr. Phil Johnson of Orthopedic and Sport Medicine Specialists of Fargo, is our injury prevention expert. His experience with patients of all ages has provided him with a solid knowledge of injuries of all sorts. He is the team physician for Team USA Hockey and has even shared a top secret tip they use.

Article By Kylee SeifertPhotos By J. Alan Paul Photography

Injury Prevention with Dr. PhilFargo’s Own


BEER RUN ANYONE?

According to Dr. Phil, a beer after a run can be a beneficial, not to mention fun, way of consuming post workout carbohydrates.

According to Dr. Johnson, six weeks prior to the marathon is the high time for injuries. Why? Because the snows starts to melt and the concrete starts to show through. Unfortunately, concrete has almost no shock absorbers. Instead, try gravel, asphalt and grass. It is extremely important to wear a properly conditioned pair of tennis shoes. Without these, you may as well run to an orthopedist. If you are regularly running, shoes should last you around three to four months. “I tell my patients, ‘look at the bottom of your shoes and if you start to see they are wearing then they are done… you need to get new shoes.’” explained Dr. Johnson.

Head, shoulders, knees and toes

02If pain accompanies an exercise... go no further. Pain is the body expressing overuse. If the pain sticks around for a week or longer, you should visit a physical therapist to get it checked out.

No pain, no gain 04

As a big event, such as the Fargo Marathon nears, be sure to get an adequate amount of rest. The body cannot run on fumes and will not produce desired results without recovery. You must also ensure that you’re getting more than enough fluids. Dr. Johnson has an interesting bit of advice for those who cramp up, “People talk about cramps when they are running. I don’t have any scientific evidence but dill pickle juice has the perfect combination of electrolytes, salts and acids to help significantly with cramping. Eight ounces two days prior and each day and some before the game… has lessened Team USA’s cramps.”

Pickle juice, please

05

The warmup and cool down processes are the most important parts of a workout routine. Warm up should last about 15 to 20 minutes. Jogging a mile or two is a great way to get your muscles moving and the body adequately warmed up. The cool down is pertinent to recovery. Going out and running ten miles the day after a marathon will interfere with the healing and recovery process. To help muscles heal, get the appropriate amount of protein, carbohydrates and fluid. Dr. Johnson mentioned that beer isn’t a bad post workout beverage. There you have it... running marathons and beer go together, after all! Just one will do though.

Hot and cold 06

At-home stretching and strengthening routines are extremely beneficial in prepping for outdoor sports or activities. Especially as warm weather nears. A little extra time with home stretching might actually prevent an injury.

From the comfort of your home

03


fit

By Kylee Seifert

Photography by J. Alan Paul Photography

life4Age is no longer

considered a valid

excuse. Forty, fifty and sixty-

year-olds are in the best shape

of their lives and only improving

each year. They proudly admit

that they could probably take

on their 20-year-old self without

breaking a sweat.


As age creeps up on us, it seems there is always an excuse to skip

working out. While life does tend to get busy and pile up, so do

health issues. By not maintaining a healthy fitness level or diet, the

risk for medical or health concerns is heightened. What if those

risks could be minimized, reversed or even better, eliminated all

together? Is there really a way to stay young forever? These three Fargoans have

dominated their age groups and gladly encourage others in their 40s, 50s and

60s to take the first few steps into fitness and see where it takes them.


While she is in her upper 40s, 49 to be exact, Jane Anderson has unexpectedly found fitness to be one of the biggest influences in her life. The results? Aging gracefully and finding muscle strength she never knew she possessed. For the last 17 years, Anderson has been part of the fitness community as a group exercise instructor at the YMCA. After recently retiring from Wells Fargo, she took a leap of faith to pursue her fitness journey. She feels that modifying as you age is an important aspect to progressing and taking care of your body, as well as fueling it correctly. “It’s (fitness and diet) a combination. I used to be able to get by

with eating processed or bad food. Once I started putting in the correct stuff, I found it benefited my workouts and everything. I feel so much better.” With age, Jane has found that an equal routine of cardio, strength and flexibility is essential. “As we age, balance seems to go first and it’s important to strengthen stabilizers and prevent a fall if you can,” she explained. While it seems that 40s are the new 20s, it is still important to continue to progress and improve physically.

Workout of choice: Body Pump Class

“I feel better now than I did in my twenties... Healthier and fitter. As I get older, I have to remind myself that I’m aging because I certainly don’t feel it."

Up the Hill at 40 Jane Anderson

Jane anderson

Age: 49Gym: YMCA


Life happens, we get busy and forget to keep health and fitness a top priority. For Carmen, fitness took a spot in the back seat when she devoted her life to running around and raising her four children. As an active, in shape 20-year-old, she found herself completely out of shape in her mid 40s and decided it was time to start using that gym membership she’d been paying for. “I was so out of shape that the first time I was asked to do a sit up,

Workout of choice: Weight-lifting

“I feel like right now, there aren’t any limits for me. I don’t feel 55… I feel like I’m probably in my late 20s, early 30s.”

Filthy Fit at 50Carmen Delaney my instructor had to hold my hand and help

me.” Now at 55, sit ups are one of the simplest things she challenges her body to do. Carmen’s son encouraged her to try CrossFit, as he had been doing, she was hesitant at first but has found that is exactly where she belongs. She went from never lifting a barbell in her life to enjoying strength workouts the most. With age, she’s says that listening to your body is the number one thing... and while it’s good to push your limits from time to time, it’s just as important to modify as needed. Along with that, a healthy diet, goal setting and for women, weight training is equally as necessary. “Hanging out with young people at the gym makes you feel young,” she added. This youthful 55-year-old isn’t anywhere near slowing down, as she is training to compete in her first racquetball tournament and sprint triathlon this coming summer.

carmen delaney

Age: 55Gym: CrossFit 701


After knee surgery, surgery to fix a hole in his heart and a double bypass surgery, Gary Kaeding could have given up and thought he would never be in great shape again. Although he fell off the band wagon for a period of time, he came back with full force and his only intentions are to continue strengthening and bettering himself. He credits being in as good of shape as his younger years, to his wife. “My wife was losing weight and looking good and running well. She feels and looks good and so I can’t let myself go now,” Gary said with a giggle. He is proof that a fitness journey can begin at any stage in life. The results are positive

across the board, from cholesterol levels, aches and pains, day to day tasks and even the simple feeling of being able to last an entire day without exhaustion. It’s not often you see a 64 year-old go six miles on an elliptical then follow that up with a weight routine, but if that’s what he has to do to keep up with his wife of 41 years, he’s willing to. “I exercise so I can enjoy life. I feel I’m capable of doing anything I was doing 20 years ago. I’m as fit now as I was twenty years ago, if not better.”

Workout of choice: Elliptical and weights

“I have terrible hearts in my family. My dad died at 59 and my mom at 61. I used to have an attitude that if I make it to 70, I’ll be pretty lucky. Now I’m thinking 75!” (laughs)

Soaring into 60Gary Kaeding

gary kaeding

Age: 64Gym: Core Fitness


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SmartEAT

TogetherHard...PLAY

NDSU EXTENSIONSERVICE

Julie Garden-RobinsonPh.D., R.D., L.R.D.

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

try these GRILLED VEGGIE

try these GRILLED FRUIT

to Your Outdoor Menu

+Grilled Fruitsadd

Spring is here! Can you smell the aroma of food hot

from your neighbor’s barbecue grill? Does it tempt you to

pick up some groceries and fire up your own grill? IDEAS

IDEAS

1. Cut vegetables into large, flat pieces of even thickness.

2. Leave thin vegetables, such as asparagus, and watery vegetables, such as tomatoes, whole.

3. Prepare bell peppers by cutting off the top and bottom of the pepper; removing the core and cutting pepper in half from top to bottom.

4. Lay vegetables on a cookie sheet. Brush them with olive or canola oil. Turn them over and repeat. Sprinkle with fresh or dried herbs or spices of choice.

5. Grill the vegetables until they have grill markings on both sides. Remove them from the grill and place in a bowl or pot. Cover the bowl tightly with plastic wrap to prevent the steam from escaping for five to 10 minutes. This will finish the cooking process without drying them out.

6. Remember: Marinades can offer a nice flavor change to veggies, but those with added sugar may cause the veggies to blacken. Watch them closely.

1. Sprinkle apple or pear wedges with cinnamon and a little brown sugar. Grill for about five minutes on each side.

2. Grill slices of pineapple.

3. Grill peaches and nectarines for a side dish to go with steak or pork tenderloin. After cooking, the fruit can be diced and made into a salsa or relish by adding fresh herbs, chili peppers and lime juice or vinegar.

4. Cut a 3/4-inch-deep slit down the length of an unpeeled banana. Pry the slit open and stuff with 2 tablespoons of chopped dark chocolate. Wrap the banana in foil and grill for about five minutes on each side.

& Vegetables

Along with your favorite meats and seafood, add some sizzle

to your dinner plates with grilled fruits and vegetables. Later

in the season, try grilling fresh vegetables straight from your

garden or local farmers market.

Fruits and vegetables provide disease-fighting antioxidants,

fiber, vitamins and minerals, plus they add flavor and color

to our menus. Try to make half your plate colorful fruits and

vegetables for good health.

See “Becoming the Grill Master” at: www.ag.ndsu.edu/pubs/yf/foods/fn1412.pdf

See “Grill Something Different” (featuring grilled wings, salmon, corn on the cob and peaches) at: www.ag.ndsu.edu/pubs/yf/foods/fn1420.pdf.

For grilling recipes and food safety tips...


try these GRILLED VEGGIE

the CIRCUIT

81 on 81 Relay Race July 19 and 20 Starts in Fargo 81on81.com

Pride Walk/Run August 19 Fargo pridecollective.com

20 near by races to participate in during the summer months. By Kylee Seifert

Hard Charge June 15 Fargo hardcharge.com

Run or Dye June 29 Fargo runordye.com

Cystic Fibrosis Walk May 4 Fargo cff.org

Bismarck Triathlon June 15 Bismarck, ND facebook.com/bismarktri

Go Far Woman August 24 Fargo gofarwoman.com

Dewey Kvidt Duathlon June 1 Grand Forks, ND deweydu.org

Fargo Marathon May 18 Fargo fargomarathon.com

runn

ing


the CIRCUIT Dewey Kvidt Duathlon June 1 Grand Forks, ND deweydu.org

Fish Hook Challenge August 18 Park Rapids, MN fishhookchallenge.com

Grandma’s Marathon June 22 Duluth, MN grandmasmarathon.com

Average Joe Tri June 29 Perham, MN pickleevents.com

The Viking Challenge August 24 and 25 Fergus Falls, MN thevikingchallenge.com

Central Lakes Cycle Duathlon May 11 Fergus Falls, MN centrallakescylce.com

Athletic Republic Run June 1 Fergus Falls, MN athleticrepublicrun.com

Diva Dash 5K May 4 Grand Forks, ND divadashgrandforks.weebly.com

Lakes to Pines Tri June 15 Park Rapids, MN lakestopines.com

Breast and Ovarian Cancer Awareness Run May 12 Detroit Lakes, MN jogrunrace.com

Young Life Triathlon August 17 Detroit Lakes, MN pickleevents.com

Running Wild Trail Run June 15 Pelican Rapids, MN runningwildtrailrun.com


Make the world a greener place.

Cando . Cavalier . Devils Lake . Esmond . Fargo . Maddock . Rugby

3232 25th St S . Fargo . 701.280.2292

www.ramseybank.com

Member FDIC

Online Banking Bill Pay E-Docs

BOTANICALLY BASEDFORMULA

tightens, tones & firmsin as little as 45 minutes!

GET YOUR

BEFORESUMMER

SEXYBACK TO LEARN MORE

Dawn Putney

CALL OR TEXT

701.799.3024

It Works!®

as seen on

SEX AND THE CITY 2!

dawnputney.myitworks.com

701.478.77003120 25th St S, Fargo || www.fatfreezefargo.com

(701) - 478 - 7700

"Eat

Sm

art.

Play

Har

d." i

s an

initi

ativ

e of

the

Food

and

Nut

ritio

n Se

rvic

e, U

.S. D

epar

tmen

t of A

gric

ultu

re.

www.ndsu.edu/eatsmart

Stride - April 2013

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