may stride

Unique WorkoutDEFY GRAVITY - pg 10

Team JudySTORY OF STRENGTH - pg 42

Hard Charge TIME TO GET DIRTY - pg 8

Chew On Some Knowledge 6 Diets To Follow

Shape It UpBikini Competitor. TV Producer. Body Builder. Learn Her Secrets.

The Fargo Marathon

to

ULTIMATE

Survival Guide

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, Joe Kerlin

SPOTLIGHT MEDIA

General ManagerBrent Tehven

Marketing/SalesTracy Nicholson, Todd Graf, Melissa Chase,

Stephanie Haremza

Distribution ManagerSeth Holden

AdministrationErika Olson

Executive AssistantNichole Snyder

PHOTOGRAPHYJesse Hoorelbeke of J. Alan Paul Photography

(jalanpaul.com), Caitlin Abrams, Andrew Jason

[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

fmstride.com.May 2013

t’s finally spring! It

sure took its time

getting here, but

with spring comes

flowers, the Fargo

Marathon and Mother’s Day. Since

there are no flowers to write about yet

(hopefully there will be by the time

this comes out), and I’m not running

the marathon (instead I’ll be running

around gathering information for our

upcoming Marathon Commemorative

issue. Stay tuned!), I’ve decided to talk

about Mother’s Day. Why? Because

moms are amazing, especially my

mother (obviously I’m not biased at

all) and they are entirely worthy of a

day dedicated to them. In fact, they

deserve a whole month and beyond.

Moms are caring, loving, inspiring,

encouraging, a shoulder to cry on, a

hand to hold, safe arms to find comfort

in, and, many times, the stronghold

of a family. How often do we take for

granted that amazing woman we call

mom? A year ago, my very dear friend’s

family lost their precious mother to

cancer in just one short year. They were

strong enough to share their story with

us about her loss and how they’ve

come to cope with it.

Knowing this family personally, it

was very endearing to hear the story

of their courage and family strength

through the months when their mother,

Judy, was taken from them. It made

me stop, take a step back and think of

how grateful I am to have my mother

here to share milestones, memories

and even something as simple as a hug.

While they may not have that privilege

anymore, they were blessed enough

to have an amazing life with their

beautiful mother and learn all they

could from her.

Take a moment this Mother’s Day, and

every day, to tell your mom how much

she is loved and appreciated. Happy

Mother’s Day to all the wonderful

moms out there and an extra shout

out to my amazing, inspiring and

encouraging (sometimes wild and

crazy) mom, who has pushed and

supported me in everything I do. I am

truly blessed to call her mom.

from the

Editor

IHAPPY MOTHER’S DAY

STAY STROnG BOSTOn

Spotlight Media would like to extend

our deepest condolences to all those

involved and effected by the tragedy

at the Boston Marathon. We will

always keep Boston in our thoughts

and prayers.

4 Stride • May 2013

COVER

STORY

pg 22

Shape It Up with JEN NYSTROMpg 17

CONTENTS

DEFY GRAVITY:Learn how to utilize the Total Gym Gravity machine to build lean muscle and strength at any fitness level.

Chew On Some Knowledge:Choosing a diet can be hard. We listed all the information you need to know about popular diets and how to find one that will benefit you.

15 outdoor Family Activities:Get your family moving in the great outdoors this summer with these 15 fun, kid friendly activities.

10 14 39

STORIES

THE SPOTLIGHT MEDIA TEAM

The ULTIMATE Fargo Marathon

toA Z

Survival Guide

Team Judy pg 42

Andrew

jesse Brent

MelIssa

Andrew

NIChOLE

JoeKylee

STEPHANIEtodd Amandatracy

CaitlinLiz Sean Seth

Haley

MIKE

Andy


It’s dirty, messy, fierce, challenging and definitely no walk in the park.

Brought to Fargo by the new, local company, Hard Charge,

this obstacle course allows you to race for “Fun” or for

“Glory.” Participants can pull together a coed team, all

female, all male or run it individually. Both courses are filled

with the same 20 to 25 thrilling obstacles and challenges.

Those participating for “Fun” will enjoy the course with

no timer or “course marshals” and finish off the fun in the

beer garden. For individuals racing for “Glory,” they will be

timed and marshaled to ensure they finish each obstacle. If

they are not able to complete an obstacle, they will pay for

it with penalties such as burpees, pushups, high knees or

other such treats. They will also finish in the much deserved

beer garden.

Check out the races in some of the other cities they will be popping up

in, including locations in Illinois, Iowa and Nebraska. “We have seven or

eight on the schedule for this year and next year we hope to go 12 to 14,”

explained Babb.

Here’s your chance to play in the mud and

get down and dirty without having to explain

yourself. Be sure to sign up now! So, will you be

charging for “Fun” or for “Glory” on June 15?

Prices increase on May 18.

Hard Charge could make your dream come true. They will

be producing a reality TV show based on each race. It will

highlight the top male, female and coed “Glory” racers. Aside

from that, it will also include a piece about each city’s local

children’s hospital and tie in a little bit of inspirational racing

stories. “We want to really legitamize the sport of obstacle

racing, so that’s what the TV show is about,” explained

Director of Public Relations and Marketing, Lindsay Babb.

Don’t miss the Fargo episode which will air June 22 on KVLY.

HARD CHARGE6.15.2013

This four mile course, held at the Red River Valley Fair Grounds, consists of fire jumping, mud trapping, tire walking, barbwire fleeing, water treading, gravity defying, car hopping obstacles and much more.

WANT MORE?For more information and to register, go to hardcharge.com.


THE

who

a unique workout

Total Gym’s Gravity Machine sounds like the gravity defying machine that you might have dreamt

about as a child. While it’s not completely gravity defying, it does allow you to defy up to about 56

percent of your body weight. Aside from feeling somewhat magical again, it allows you to utilize

every single part of your body. This fitness tool allows you to work functional exercises which results

in leaner muscle and is available at Elements for Women.

GRAVITY MACHINE

CAN USE THIS?1. People of all fitness levels2. Athletes looking to strengthen functionally3. Group exercise classes4. Personal Trainers with their clients5. Rehab patients6. Individuals looking for strength and/or Pilates work

By Kylee SeifertPhotos by J. Alan Paul Photography

Monica Sunderland is a Lifestyle Consultant at Elements for Women and a GRAVITY machine expert.

Chest pressOne movement... so many options. By changing hand

placement - lower, lateral and upper - you can work different muscles and various intensity

levels. For a more difficult chest press, try sitting on high

knees or one legged versus sitting f lat on the board.


GRAVITY MACHINEMarathon Promo50% off Premium Program or 30 days free*

*plus the cost of food (expiration 6/30/13). At participating centers only. See center for details

It’s a at Jenny Craig!New Day

How do I get started?Call Jenny for your FREE consultation

it’s about life.It’s not just about looks...

277-0321Village West Mall • Fargo

jennycraig.com

746-96082534 17th Ave S. • Grand Forks

Try doing the basic squat on the machine

with the squat bar as the base. This is great for

athletes as it allows for functional movement.

Adjust the incline of the board to vary the strength

used. Get a great cardio workout by performing continuous variations of

leg movements.

Squat

HOWto increase intensity

1. Adjust incline as high or as low as needed to achieve a certain level of intensity.

2. Change the cable piece to any of the eight positions to vary the line of pull.

3. Change out the base apparatus depending on what workout is being performed. Some of these workouts include the squat platform for strengthening work and the bar for more Pilates-related work.

4. Laying on the board or keeping your feet on the ground will result in a more stable and less challenging workout.

5. Working through movements on high knees or one leg will increase the intensity.

A. Arnold Schwarzenegger and Dolly Parton

B. Adam Sandler and Jimmy Fallon

C. Christie Brinkley and Chuck Norris

D. Jane and Henry Fonda

TRIVIA Who were the two original spokespeople for Total Gym’s

Gravity Machine back in 1996?

The Answer Is..

C. Christie Brinkley and Chuck Norris

Chew On SomeKNOWLEDGE

Around every corner, there seems to be a new diet. Many times the word diet is misconstrued and is associated only with a

person attempting to lose weight. However, a diet is the food and beverage choices that an individual intakes daily.

e all try to find a diet which appropriately fuels our lifestyle and helps us maintain a healthy weight. However, sometimes we jump into a diet without knowing the facts or realizing that a diet is also a lifestyle change. Nutrition specialist, Julie Garden-Robinson helps us break down what six popular diets entail and the facts which should be taken into consideration before diving into one.

W

While this diet works well for some, nutritionists are a bit skeptical about this diet due to the large amount of protein from red meat and fats consumed. It is based on the hunt and gather concept from our ancestors. Anything that can be hunted, fished or gathered can be eaten and promotes “whole foods,” which are greatly beneficial. All grains, legumes and dairy are off limits.

Hold the meat, eggs and dairy! While this originally sprouts from living a cruelty-free lifestyle, it also promotes many health benefits. However, maintaining a vegan lifestyle comes with some risks, such as suffering from certain deficiencies of calcium, B12 and iodine. On the other hand, going vegan can help lower cholesterol and the risk of certain cancers, illnesses and obesity. In order for this diet to work effectively, a good amount of meal planning and discipline is required.

1

3

Paleo 21st century cavemen.

VEGAN Taste buds gone green.Paleo Kitchen: Meat,

poultry, fish, eggs, nuts, veggies and fruits.

Who? Elite athletes, may aid in lowered risk of cardiovascular diseases.

Vegan Kitchen: Egg and dairy replacement products, veggies (load up on these!), fruits and soy products.

Who? Similar to those listed under Vegetarian.

If going completely vegan seems a bit daunting, opting for vegetarian is a good happy medium. If done correctly, the vegetarian diet is considered one of the healthiest lifestyle choices, when it comes to eating. There are many variations within this type of diet that can be modified for different lifestyles. These include: lacto veggie (dairy products included), lacto-ovo veggie (include dairy and eggs) and pescetarian (includes fish.) When planning a vegetarian plate, it is most important to make sure nutrients, such as protein, calcium, iron, vitamin D, etc., which are normally found in animal products, are being consumed.

2 Vegetarian Call me a veg head!

Vegetarian Kitchen: This varies depending on what type of vegetarian. Staples include veggies, fruits, soy products along with fish, dairy and eggs accordingly.

Who? Anyone looking to clean up their diet. Especially those with a high risk of heart disease and individuals with type 2 diabetes.

By Kylee Seifert


Chew On Some

The Zone Diet goes something like this: 30 percent protein, 30 percent fat and 40 percent carbohydrates per meal. What does that mean? Basically a portion of protein that is palm sized along with lots of veggies, whole grains, beans and some fruit. While it receives mixed reviews from the world of nutrition gurus and may be difficult to follow for some, it claims to allow your body to function at its highest efficiency. The origin of this diet is from a highly popular diet book called “Enter The Zone” by Dr. Barry Sears, Ph.D. As many other diets, it claims to help with weight loss but also aids in lowered risk of health related issues.

This diet is used for US Dietary Guidelines... enough said. It focuses on unprocessed foods (duh, this is a good focus for any diet!) which are plant-based. Because this diet has been around for ages, there is plenty of supportive research to show the health benefits. It has been associated with lowering the chance of developing heart disease, diabetes and high cholesterol. It is beneficial for most body types and is easier to follow than some of the more disciplined diets.

Gluten free, just as sugar free, cholesterol free and fat free, sounds good but doesn’t exactly mean it’s healthier. A gluten free diet is necessary for those diagnosed with celiac disease or wheat allergies. Otherwise, it is not beneficial in any way to those who do not have gluten allergies. Gluten is a protein composite found in things like grains, cereals and breads. There is no research that supports that a gluten free diet aids in dietary benefits or weight loss.

64

5

ZONE DietGet in the Zone!

Mediterranean A vacation for your taste buds.

Gluten-Free Grains, cereals and bread are for the birds!

Zone Kitchen: Eggs, lentils, beans, veggies and fruits.

Who? High blood pressure, elite athletes and those with heart disease family history.

Mediterranean Kitchen: Lean meat, red wine, pasta, rice, veggies, whole grains, legumes and fruit.

Who? Almost everyone!

Gluten-Free Kitchen: All meat, veggies, fruit and dairy are naturally gluten free so there are no restrictions for those. Gluten free prepared foods (pasta, crackers, bread.)

Who? People with celiac disease or allergies to wheat.

Scan the QR code for instant access to more information

and order today!

NATURE SRUNNING PARTNER

Meet Dick Beardsley at the Swanson Health & Fitness Expo!

Get an AUTOGRAPH & Grab a FREE SAMPLE of His New Runner’s Supplement

Meet & Greet: Thursday 4-8pm

Friday 11am-2pm & 4-8pm

Stop by the Swanson Health Products BoothNext to the Packet Pickup Station:

• Stock Up on Free Samples • Shop Our Mini Health Food Store • Sign Up to Win a $500 Shopping Spree

Don’t Miss the 6th Annual Swanson Health & Fitness Expo: Thursday 12-9pm & Friday 10am-8pm

Dietary Supplement

with

Mango-BerryFlavored

Net Wt 30–0.13 oz (3.8 grams) stick packets

Swanson FIT®

Lactic Acid Reducing Drink Mix

ENDURANCEDICK BEARDSLEY‘S

& RECOVERY

READ ON and BE INSPIRED

PHOTOS BY J. ALAN PAUL Photography

It’s not often you meet a television producer who spends their rare down time participating in body building competitions.

When Jen Nystrom isn’t producing her TV show, “Wildlife Pursuit," she is in the gym sculpting her rock-solid physique. And when competing in bikini competitions isn’t enough for this 28-year-old Concordia grad, Nystrom enjoys running marathons all across the country. We tracked her down to pick the brain of a body building, marathon running television producer.

SHAPE

upIT

Jen Nystromwith

ARTICLE BY Joe Kerlin

Scan the QR code for instant access to more information

and order today!

NATURE SRUNNING PARTNER

Meet Dick Beardsley at the Swanson Health & Fitness Expo!

Get an AUTOGRAPH & Grab a FREE SAMPLE of His New Runner’s Supplement

Meet & Greet: Thursday 4-8pm

Friday 11am-2pm & 4-8pm

Stop by the Swanson Health Products BoothNext to the Packet Pickup Station:

• Stock Up on Free Samples • Shop Our Mini Health Food Store • Sign Up to Win a $500 Shopping Spree

Don’t Miss the 6th Annual Swanson Health & Fitness Expo: Thursday 12-9pm & Friday 10am-8pm

Dietary Supplement

with

Mango-BerryFlavored

Net Wt 30–0.13 oz (3.8 grams) stick packets

Swanson FIT®

Lactic Acid Reducing Drink Mix

ENDURANCEDICK BEARDSLEY‘S

& RECOVERY

Stride • May 2013 17

Something New:"During a friends time back in Fargo, he said he wanted to do the 5K at the Fargo Marathon and said I should do it too...I had never ran more than a mile and a mile was hard! I cleaned up my diet, and on the day of the 5K, I was determined that no matter what I was not going to stop and I was going to run the whole thing without walking, and damnit I did!"

Challenge Yourself: “I love training hard and pushing myself. I like to see how far I can run, how fast, and now, how strong I can be. Both from the weights I lift to how mentally strong I can be to remained focused on my goals.”

Diet:"I eat five to six small meals throughout the day. Every meal has a ratio of lean protein, veggies, some healthy fats and a moderate amount of clean carbohydrates or no carbohydrates when I am cutting weight."

The Tipping Point:"While I was in college, I continued to work out, but after suffering from a broken heart I went into a phase where I developed unhealthy habits and found myself in a deep hole. I dropped out of college, moved home to try to figure out what to do with my life and while I was there, the Sioux Falls (Sanford) Wellness Center just opened up not too far from where I lived...I would go and find myself happy when I left, so I began to go every day, and I started to see results from the efforts I put in. It was going to the gym that helped me pick myself back up."

Be Positive:“I am a huge believer in if you have a positive attitude and perspective you will produce positive results. This to me means first telling yourself you CAN or you WILL accomplish your goals.”

Be Consistent:”I like to say Rome was not built in a day...people expect the 2-week fix-all. Day-in and day-out you have to focus on working hard, eating right.”

Jen'sGolden Rules

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

(701) - 478 - 7700

"I use the straight barbell and keeping my back flat, I lower the bar slowly making sure I am focusing on pushing my glutes back towards the wall and NOT arching my back. I keep my legs straight but without locking my knees. I lower the bar to below my knees, until I feel a good stretch in my hamstrings. I then focus on pulling up the weight using my hamstrings and pulling through my glutes."

Deadlift

Squats

One-legged Squat

"I will put most of the pressure on the heel when I'm stabilizing myself because I am trying to use my glutes as much as possible to do the squat. I try to have my chest up, keeping my eyes up and forward. I squat down in a smooth motion until I'm parallel to the ground and back up without locking my knees, keeping my muscles engaged throughout the movement. I will do up to 400 - 500 squats a week between all the variations of the movement I do."

"The movement has your working leg out in front, the wider you go, the more emphasis on using your glutes and hamstrings. I then place the resting leg in a platform. I lower into a nice stretch, placing my weight/pressure on the back of my heel and push up with the weight on my heel and focusing on using just the working leg to perform the movement. Once down into the movement, you should feel a nice stretch."

$5 HOMEWRECKER, CHIPS & SALSA

SUNDAY, MAY 5, 2013

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© 2013 MOE’S FRANCHISOR LLC.

LIMIT ONE PER PERSON. AT PARTICIPATING LOCATIONS. NOT VALID FOR CATERING OR DELIVERY.

CHOOSE FROM 20+ FRESH INGREDIENTS & 100+ DRINKS.

CORNER OF 25TH STREET AND 32ND AVE SOUTH

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MOES3464_Store556_Fargo_StrideMagazine_CincoAd.indd 1 3/25/13 4:03 PM

01PICNICPack up a lunch, or pick one up, and head out to one of the many FM parks. Find a spot under a tree or soak up the sun and enjoy some summer time treats. Find some of the best picnic spots at Gooseberry Park in Moorhead.100 22nd Ave. S, Moorhead

02BIKECover a lot of ground while working up a sweat. Check out the bike path that runs along the river from The Dike East all the way to Lindenwood Park. Bike from point A to point B for a nice seven mile ride.Dike East: 100 2nd St. S, Fargo

03 CANOE OR KAYAKPick up a canoe or kayak and make your way peacefully down the Red River. If you've been spending time rowing at the gym, this is your chance to show off. Check out riverkeepers.org for more information.Near the Hjemkomst Center - 202 1st Ave. N, Moorhead

04 GARDEN WALKSThe Northern Plains Botanical Garden is a beautiful, little secret hidden in North Fargo. This a great way to spend the afternoon. Venture through the gardens and greenhouse to take in the horticulture of our region. You can find more information at npbotanicgarden.com.1201 28th Ave. N, Fargo

05FROLFAlso known as disc or frisbee golf, this is a great activity for all ages. Even better, it's free and offered at many of the local parks.• Oak Grove: 170 Maple St. N, Fargo• Iwen: 1209 52nd Ave. S, Fargo• Trollwood: 3664 Elm St. N, Fargo• Woodlawn: 400 Woodlawn Dr,

Moorhead• Memorial Riverfront: 210 8th St. N,

Moorhead

06HIKEBuffalo River State Park offers great hiking as well as camping, fishing and even swim-ming with their man-made swimming pool.From Moorhead, go 14 miles east on US Highway 10 and follow the signs to the park.

07 RIBFEST 2013For the best ribs and entertainment in town, go to the Fargodome from June 5 - 8. All ages are welcome to this exciting and delicious outdoor activity.1800 N University Dr, Fargo

09SAND VOLLEYBALLGet down and dirty in the sand at the Rabanus Park volleyball courts. Fargo Parks also offers a sand volleyball league that you can join by going to fargoparks.com.4315 18th Ave. SW, Fargo

10PLAYSShrek normally lives in a swamp near Lord Farquaad's kingdom, but on July 17 - 20, 24 - 27 and July 31 - August 3 he'll be at Trollwood Performing Arts. More info at trollwood.org.801 50th Ave. S, Moorhead

11SKATEBOARDBring the kids out to do a little shredding and grinding at the Skate Park located at Dike West in Downtown Fargo.310 4th St. S, Fargo.

12SWIMGrab some sunscreen, swimsuits, swimming goggles and swing over to the Island Park Pool to soak up some vitamin D and splash around. The pool is tentatively set to open on June 1.616 1st Ave. S, Fargo

13FARGO PARKS GOLF COURSESThe Fargo Parks District has five great golf courses available to you. They are all family friendly and provide everything you need for a relaxing day on the course.• Edgewood Golf Course: 19 Golf Course

Ave. N, Fargo• El Zagal Golf Course: Elm Street & 14th

Ave. N, Fargo• Osgood Golf Course: 4400 Clubhouse Dr,

Fargo• Prairiewood Golf Course: 22 Prairiewood

Dr, Fargo• Rose Creek Golf Course: 1500 Rose Creek

Pkwy, Fargo

15GRILLTake the family to a local park to grill out on a warm summer night. Leave the dishes at home and let the kids run. For a list of all of Fargo’s Parks and amenities, check out:fargoparks.com/facilities

08GO FISHWoodhaven North Park in Fargo has a great fishing pond for you and the kids to go check out.4406 44th Ave. S, Fargo

09 STREET FAIROnce again, Downtown Fargo is going to be packed with great crafts, food and vendors. You don't want to miss it. All the action will take place from July 18 - 20. You can find more info at downtownfargo.com.Downtown Fargo

Family EventsACTIVE

15

By Kylee Seifert and Hayley Haddock


to a Safer, Cleaner Kitchen

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

to a Safer, Cleaner KitchenAfter a long winter, we’re ready for warmer weather. Now that’s an understatement, right?Spring brings renewal. Green grass appears, and tulips and daffodils revive the outdoors with color. Spring’s warmer weather and sunlight energize us, too.

Use some of your renewed energy to spring clean your way to a safer kitchen just in time for summer picnics and savory food hot off the backyard grill.

6 Steps...

1. Check the temperature of your refrigerator and freezer.• Refrigerators should maintain food at 40 degrees Fahrenheit or

lower.

• Freezers should maintain solidly frozen food at 0 degrees or

lower.

2. Rid your refrigerator of spills, bacteria and mold.• Clean refrigerator surfaces with hot, soapy water, rinse with a

damp cloth and dry with a clean cloth.

Note: Manufacturers do not recommend using chlorine-based sanitizers in your refrigerator because it may damage seals, gaskets and linings.

3. Wash, rinse and sanitize. • Wash counters thoroughly with hot, soapy water. Rinse with

hot water, then sanitize surfaces with a solution of about

one teaspoon chlorine bleach per quart of water. Follow this

procedure with cutting boards, too.

4. Do a food inventory. • Do you have food past its prime lurking in your cupboard or

refrigerator? Move your oldest food to the front and make plans

to find recipes to use it soon. When in doubt, throw it out!

Note: Most leftover perishable food remains safe in your refrigerator for about four days. For more information about how long food remains high in quality and safe, see the “Food Storage Guide”, an NDSU Extension publication available at www.ag.ndsu.edu/pubs/yf/foods/fn579.pdf

5. Wash your dishcloths in hot, soapy water. • If you use sponges, remember that microbiologists have

shown them to be “germ hotels.” Using a clean dishcloth

every day is a safer option.

6. Clean your kitchen sink drain and disposal once or twice a week.

• Bacteria can thrive in the food trapped in a disposal. Rinse

thoroughly and sanitize by pouring a solution of one

teaspoon of bleach in one quart of water down the drain.

Source: Adapted from the national Fight BAC campaign at www.fightbac.org

Confetti Bean Salsa

3 Ingredients + 2 Steps = 1 Tasty, Healthful Snack

• 1 (15 oz.) can black beans or kidney beans

• 1 (15 oz.) can whole kernel corn

• 1 c. chunky salsa, mild or medium

1. Drain and rinse the beans and corn in a colander.

2. Combine all ingredients in a medium-sized bowl and

mix gently. Refrigerate until serving.

Ingredients

STEPS

Makes six servings. Each serving has 150 calories, 1 g fat, 6 g protein,

26 g carbohydrate, 7 g fiber and 370 mg sodium.

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6 Steps...

The ULTIMATE Fargo Marathon

toA Z

Survival Guide

26.2 miles... to some, that sounds beyond unfathomable and to others it sounds like a joyride. For us it sounds like the perfect opportunity for putting together an A through Z guide of all

that is the Fargo Marathon... one letter per mile!

Article By Kylee Seifert


Can Do 26.2

Run Coach

Pedometer

Workout Mix

MiCoach

Upbeat Workout for Runners

AAppsSix apps you must download whether you’re running the 5K, 10K, half or full marathon. Make sure you hold onto these apps as they’re great to use after crossing that finish line.

You’re already running the Fargo Marathon, why stop there? This app finds marathons all over the country, allows you to register right there, directly connects you to the main site for each marathon and tells you if it is a Boston Marathon qualifier.

One of the cheapest pedometers you’ll find... only it works just as well as the more expensive ones. Attach your phone to anywhere on you and allow it to track distance, steps, pace and calories.

Get your butt kicked by an app! That’s right, MiCoach will not only keep you on track for your running pace and time, but also provides GPS tracking and provides real-time coaching.

It’s like a personal trainer by your side 24/7. Run Coach is great for gearing up for the marathon and continuing running after. It even provides nutrition advice and works with your music play list.

Sick of your play list? Let this app take care of your workout music selection. Pick one of the many available stations and get revved up with new, sweat worthy tunes.

Get motivated to run longer and go faster. This app automatically matches your stride to your music. It can also be set vice versa... to keep up your pace.

BBands

Want to add a twist to the ho hum that may set in at mile marker 21? Get creative and dress up. Whether it's your best Elvis impersonation or you're a dancing banana, it livens up the 26.2 mile block party and lightens the runners spirits. The more, the merrier when it comes to costumes. Why not have Halloween in May?

It’s a 26.2 mile music festival for runners and spectators alike. With over 50 great bands, DJs and choirs, nobody’s ears or eyes will be bored. Don’t miss out on bands like Feedback, The Groovetones, WFHS Band and many more. Race your way to The Hub for the 27th Mile Post Party to enjoy food, games, good company and live music from six great bands.

CCostumes

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{FeedbackThey may be in high school, but they’ll rock the marathon.


DonateD

Friends and Family

Photos courtesy of Scheels

Sixteen charities, local and regional, have again combined forces with the great Fargo Marathon to raise funds for some great causes. Each runner has the option to choose one of the 16 charities to run on their "team" and raise money which will be put directly toward their cause. A few charities include the Alzheimer's Association, Arthritis Foundation, Riding on Angel's Wings, Dakota Medical Foundation and many more organizations working to make a difference.

WE EXPOSE THE BEST RUNNING PRODUCTS AT

F

Expo Don't miss out on the Swanson Products Health and Fitness Expo. The Thursday and Friday before the race, over 80 vendors will be packed into the FargoDome. It's filled with fitness, health and everything you might need for the marathon. You have to pick up your race

packet anyway so you may as well stop by. There will be plenty of great deals and freebies. Scheels also has a large booth with sales that will make fighting the crowd worth it. Runner or not, the Expo is a great part of the experience.

Get a group involved.

The Fargo Marathon is a great activity to do as a family or with a group of friends. Wear matching T-shirts or uniforms to show you're together and support one another every step of the way. Running with someone you know will make the time and miles fly by. It's the perfect time to catch up on any gossip.

e

More than just a running store.

516 Broadway | Downtown Fargowww.gobeyondrunning.com

701.365.4786

Ask us about joining our running group!

I

Hydration

WHAT IS ALL THAT GU STUFF THAT PEOPLE HAND OUT DURING THE RACE? It's an energy gel plump full of necessary carbs, amino acid blends, caffeine and electrolytes to provide athlete’s bodies with the proper nutrition to keep going, especially during those long marathon runs.

G

h

GU Energy Gel

Run, Andy, Run! (In women’s shorts on a 25 degree day... our designer is a trooper!)

Injuries happen, and often at the most inopportune time. Dr. Daniel Ostlie, an Orthopedic Specialist at Essentia Health, says it’s important for runners to pay attention to their bodies and how the injury feels. Minor aches and pains are typically not serious and may improve by slowing your pace or walking. More serious injuries may cause intense pain or other difficulties. Back off and find an aid station for these types of problems. Prevention is best accomplished with appropriate training prior to the race. Reduce mileage and intensity the final week or two before the race. Finally, a good night’s rest and appropriate hydration will maximize your performance.

Hydrating pre, post and during is a key factor here. Unless you intend to run out of gas before hitting the mid-mark, H2O needs to be your best friend. For those running shorter distances, water alone will be just fine. Sports drinks may benefit those shorter distance runners but will greatly benefit those running the long distances. For you full marathoners, be sure to grab both water and a sports drink during the duration of your run. Sports drinks will help hydrate, as well as, replenish electrolytes and provide carbs. Post hydration must start immediately after completing a successful (yep, we knew you could do it) marathon. Try replenishing fluids post run by eating some watermelon and wash it down with a big, cool glass of water or even chocolate milk.

Injuries

{

Photos: Gu and Last M

eal- Andrew Jason, H

ydration - J. Alan Paul Photography, Kinesio and Jolly Ranchers - C

aitlin Abrams


K

Believe it or not, candy is a great source of energy and acts as a carb boost while burning those marathon miles. We're not saying eat an entire bag o' candy all by yourself, but popping one or two pieces can be beneficial and a bit of an energy booster. Keep an eye out for spectators handing out these delicious candies. Just be sure to chew carefully while running... it may be best to make sure you're a good multi-tasker before attempting this.

J Jolly Ranchers

{Jolly RancherDelicious and great for racing.

Kinesio Tape

Last Meal{KINESIO TAPEis beneficial for

Runner’s Knee, Plantar Fasciitis,

Shinsplints, Sprained Ankle and Achilles

Tendinitis.

L

There are some very important rules to what you should (and should not) eat the night before the meal. The days leading up to the race, 65 - 70 percent of your calories should come from carbs. You should avoid any unusual meals. And make sure you don’t over eat. You don’t want to be running on a completely full stomach.

Two meals that we recommend: Altony’s Trio Platter and Speak Easy’s Chicken Penne Sun Pasta.

Altony’sTrio Platter

Speak EasyChicken Penne Sun Pasta

While you may think that most people wear it to look cool and intense, Kinesio Tape can be very beneficial. Sure, it comes in pretty colors, but it can also speed up the healing process without restricting range of motion. But then again... it sure is pretty, especially if it matches your outfit.


M

MusicOur team is the finest, fittest and most in-shape crew around... well, at least a couple of us are. We have provided you with the songs that get us going. Enjoy!

Tracy

Seth

Haley

Todd

Amanda

Andy

Joe

Liz

Andrew

Jesse

Kylee

Melissa

“HEADSTRONG”-Trapt

“COUNTRY GIRL (SHAKE IT FOR ME)”

-Luke Bryan

“LIGHTS OUT”-Junior Caldera

“PRODIGAL SON RETURNS”-Kid Rock

"THUNDERSTRUCK" -AC/DC

"I NEED A DOLLAR" - Big Gigantic

"BEYOND MONDAY" -The Glitch Mob

"GIVE ME A REASON" -Pink ft. Nate Ruess

"FADED" -Tyga

"WE ARE GOLDEN"

- Mika

"DEGAUSSER" -Brand New

“LEVELS" -Avicii

You've finished the race. Congrats! Don't start training for next year’s race quite yet. Take it easy and let yourself recover. Otherwise, you will pay for it. Try icing, massage and some light activity. Anything that will help increase circulation is a good idea. Stretching and drinking plenty of fluids will aid in a quicker recovery as well. Try recapping the race and your training period. Figure out what went well and what needs to be adjusted for your next race while it's still fresh in your mind. When it comes to exercising, do a light amount to loosen things up. Try biking or swimming to give your body a break from the running motion. Eat whatever you'd like and sleep as much as you want. Soak those blisters and avoid stairs at ALL COSTS!

N Next Day OOur Troops Rock

The Fargo Marathon is taking place on Armed Forces Day. In order to celebrate this, the Fargo Marathon wants the public to know that our troops rock. Before the Marathon starts, there will be a special tribute to our troops so that we can all rally behind them.

Photos: Headshots by C

aitlin Abrams and

J. Alan Paul Photography


FOR BIKES

paramountSP0RTS

paramountSP0RTS

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11pm - 3am

L o u n g e | R e s t a u r a n t | B a n q u e t | S u i t e s | G y m

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Downtown Fargo

Late-night Brunch: F R I D A Y & S A T U R D A Y N I G H T S

Now Serving

11pm - 3am

L o u n g e | R e s t a u r a n t | B a n q u e t | S u i t e s | G y m

2 0 1 5 t h S t N F a r g o , N D ( 7 0 1 ) 2 3 2 - 7 3 6 3 F a c e b o o k . c o m / r a d i s s o n h o t e l f a r g o

Downtown Fargo

Late-night Brunch: F R I D A Y & S A T U R D A Y N I G H T S

Now Serving Partner Up, Cowboys and Cowgirls!What's more fun than running? Running in groups with other run-aholics... duh! Fargo Running Company, Scheels and Beyond Running, offer great running clubs year round and welcome runners of all levels. No signing, no paying and no background checks. It's just good old-fashioned camaraderie. For information on days and times, check out the websites at fargorunningcompany.com, scheels.com and gobeyondrunning.com.

Sport-WashThis is a great alternative

to normal laundry detergent for your workout clothes. It

completely removes odors, keeps tech fabrics looking and working like new and restores factory-

applied waterproofing.

$10

Trigger Point Massage Ball

This ball is designed to feel like a human hand

so you can give yourself that massage you likely deserve after the run.

It’s hands-free and travel friendly.

$25

Zensah Compression Leg Sleeves

These compression sleeves can heal those

aching legs. They increase performance, allow you

to recover faster and enhances circulation.

$40

Nike+ Sportwatch GPSThis is the ultimate run buddy. Not only will it

track your distance, time, calories, pace and heart rate but it will keep you motivated by keeping a

running schedule.

$169

Nathan Vapor Draw Water Bottle

The design of this water bottle allows you to carry it comfortably

without suffering from hand fatigue. It is super-breathable, lightweight and the hand strap is moisture wicking and comes with reflective

details.

$30

Pro-Tec Foam RollerThis is a good no frills foam roller. It is small and will work its way

down to massage your deep muscle. This is a

good foam roller for the everyday athlete.

$25

Rok BandsWant to stay comfortable

while looking fashionable? Then this is the headband

for you. It’s lightweight, versatile, comfortable and you can wear it as a headband, srunchie, beanie, mask, scarf or

wristband.

$14

Native SunglassesThese polarized sunglasses have

unmatched clarity. They are also designed so they

will not fall off when running. If that’s not

enough, they come with a ventilation system to

prevent them from fogging up.

$149

Q Quintessential

With such a huge amount of trendy running gear to choose from, how do you know what’s helpful? After extensive research from our team, well maybe just from our Editorial Director, Andrew, we’ve pulled together a list of what every runner should not leave their house without.

Photos: Product shots by Caitlin Abrams

p


www.royaljewelersfargo.comDOWNTOWN FARGO | (701) 232-2491

Cliff Bar

Genisoy Bar Balance Bar

Instant ProteinThis potent energy bar is packed with 70 percent organic ingredients. This is a great source of protein and fiber, filled with 23 vitamins and minerals and no trans fat.

This soy protein bar comes with 10 grams of protein, packed with fiber, doesn’t have any fructose corn syrup and has 24 vitamins and minerals.

This bar combines an effective 40-30-30 combination. 40 percent of

calories come from carbohydrates, 30 percent from quality protein and 30

percent from dietary fat.

SSnacks

RouteR

THE FITThe key is to find a shoe that fits you. Each person’s foot is different so make sure you find a brand that matches your foot.

GET HELPGet help from the employees at the running stores. They are usually trained and can help you find the appropriate shoe.

TEST EM’ OU TMake sure you wear the shoes in the store and try them out for comfort and fit.

BREAK EM’ INDo not transition into a new type of shoe on race day. Run the race in the shoes you’ve been training in.

Here are some great running shoes from Scheels that may be the perfect fit for you!

(Available in Men’s and Women’s)

Brooks Adrenaline GTS 13The Adrenaline GTS hugs the foot naturally for the long haul while allowing for a flexible, solid and successful run.

Scheels • $110Asics Gel Kayano 19Designed for the best fit and most comfortable wear, this award winning shoe is great for burning some miles.

Scheels • $150Asics Gel Nimbus 14This shoe is supportive and gentle on your feet at the same time. Combining style and comfort is never a crime for a marathon runner.

Scheels • $140

Tennis Shoes T

Dr. Moen Says...

`is a podiatrist with Essentia Health and a

great local expert to help with a few

tips on running shoes.

Dr. Andrew Moen

DON’T FALL FLATThe majority of people don’t need to wear racing flats. Unless you’re an elite runner, stay away from these minimalistic shoes.

Photos: Protein bars photos by Caitlin Abrams, Shoe photos from Scheels.

The flood always keeps the guys behind the Fargo Marathon on their toes. While they try to keep the course as scenic as possible, they also don't want the

participants swimming their way to the finish line. To steer clear of the flooded areas, they’ve come up with this new route. A new year, a new route... thanks to that Red River we love so much.

15 AVE N

16 AVE N

BRO

AD

WAY

4 AVE N

6 AVE N

2 ST N

OA

K S

T N

900

MARATHON ELEVATION

1000950

950

HALF MARATHON ELEVATION900950

950900950

950

1000

START

FINISH

A

A

A

A

A

A

A

A

A

A

A

For a complete

marathon map with

key, check out:

fargomarathon.com


u

V

UniformRun in style... Layer up, layer down, you never know what to expect at the end of May in North Dakota, so come prepared. It doesn't hurt to look stylish as well. Check out these functional and fashionable items that you may want to snag before the race.

Sports Bra: Brooks, $25

Tanks: Brooks, $25

Shorts: Brooks, $50

Jacket: Asics, $79.99

Women’s attire can be found at

Beyond Running.

Women Shirt: New Balance, $25Shorts: Mizuno, $40Jacket: New Balance, $100Men’s attire can be found at The Fargo Running Company.

Men

Ah, the sweet taste of victory. You’ve trained, prepped, kicked butt and now you’ve finished the big race. Time to let loose and reward yourself. What better place to do this than the 27th Mile Marathon Party? The festivities begin at The Hub at noon and carry on throughout the night with a smorgasbord of food, events, music and fun. Get carb overloaded with the marathon buffet. Want to get your hands on a big, juicy burger... try out the Hubs’ 27th Mile Burger for a promising “Mmm!” The fun doesn’t stop there. Hang out for some dancing, trivia and karaoke. Finish off the exciting day with performances from six live bands on three stages. Bands include Silverado, Pop Rocks, G.B. Leighton and headliner Firehouse. Tickets can be purchased at fargomarathon.com.

Victory

Photos: Uniform

photos by Andrew Jason,

Victory photo from

Scheels


There is a lot of history when it comes to marathons. A marathon commemorates the run of the soldier, Pheidippides, from a battlefield in Marathon, Greece to Athens. The modern Olympic games introduced a marathon race that was originally 24.85 miles. At the 1908 Olympic games in London, it was bumped up to 26 miles to cover the ground from Windsor Castle to White City stadium. An additional 385 yards were added so the race would finish in front of King Edward VII's royal box.

FreedomGo from surcharge fee to surcharge-free.

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Avoid pesky surcharge fees with money-saving MoneyPass ATMs. Simply use your Ramsey National Bank ATM or debit card at any MoneyPass machine and replace “fee” with “free”.

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If so, then you need to meet Burt Carlson. He is an 87-year-old who is running the full Fargo Marathon. That will be his 322nd marathon. If that's not impressive enough, he didn't start running marathons until he was 57. That's right. In 30 years, he has run over 300 marathons. Along with marathons, he has run many ultramarathons. So how does one get involved in such a lifestyle? Carlson can explain that. "After a divorce, I met other single people who were runners, bikers, skaters, triathletes and world travelers. I just went along with them on their exploits and it turned out to be an excellent fit for me."

WWindsor Castle to White City Stadium

X Xtraordinary contestants

Have you come up with excuse after excuse why you couldn't do the marathon?

TOENAILS ARE FOR SISSIES

Carlson photos courtesy of Burt C

arlson

I LIKE MARATHON RUNNERS...

because they have stamina.

WHERE ARE YOU ALL GOING?

Chafe now...brag forever.

Zombies, Run! If someone bypasses you during the

marathon yelling, “Hurry, the zombies are coming!” they are probably a victim of the Zombies, Run! app.

This app will keep your feet moving with terrifying “Zombie Chases” and by guiding you on different missions to avoid a zombie apocalypse during your run. In all honesty, this may not be the best app to use during the marathon. Oh well! We still thought it was cool enough to share with the wonderful people of Fargo-Moorhead.

Z

Y You can do it!

Just like the random cheering man in most of Adam Sandler’s movies. There will be people cheering you on the entire race. Here are some of the best signs to hold up. If you’re a sideliner, go ahead and say it, “You can do it!” All the encouragement will help.

Your feet hurt because you are kicking so much butt!

May the

course

be with you!

TOENAILS ARE FOR SISSIES

Your shoelaces are untied...

Team JudyTeam Judy A TEAM OF FOUR INSPIRED BY ONE.

IN LESS THAN A YEAR,

the Januszewski family experienced a loss they never

expected and had to deal with a large spectrum of emotions that in the end brought them even closer than they could have ever imagined possible. They shared their story of strength, grief, inspiration, love and how they remember the courage and bravery

their mom/wife, Judy, possessed throughout the tragedy.


TalecrisPlasma Resources

800 Holiday Drive, Moorhead(218) 287-2700

grifolsplasma.com

In addition to meeting the donation criteria, you must provide a validphoto I.D., proof of your current address and your Social Security orimmigration card to donate. Must be 18 years of age or older to donate.

Donors Wanted!Your compensation for time in our center will be to the following:

$150 in 3 Donations NEW DONORS1st Donation $40, 2nd $50, and 3rd $60

RETURN DONORS$25/$50 = $75 /week

BUDDY BONUS: $50

Our patients thank you.

Walk in or call for anappointment to get started today!

Everything in their lives seemed perfect. Bill, Judy, Angie, Amy and Eric had a strong, loving and healthy family. However, on May 25, 2011,

they were given news that shattered everything. Judy, the heart and soul of their family was diagnosed with cancer. It didn't make sense to them. How could a strong, physically fit, active woman who didn't drink, smoke or eat unhealthy be diagnosed with the dreaded monster; cancer?

In the early months of her diagnosis, the family would venture to the Mayo clinic together, the kids would come home on weekends to be with Judy and Bill and they constantly kept tabs on the latest news with mom's health. On January 6, they found out the devastating news that there was nothing more the doctors could do to help Judy, as they were unable to specifically diagnose what type of cancer she had. Without hesitation, the kids (along with Angie's kids) all took a leave of absence from their jobs and moved home to be with mom. During this short time home, the kids recalled moments of joy, sadness, tears, prayers and many memories they will never forget.

While everyone who knew Judy wondered why this would happen to someone like her, she would always say, "why not me?" Middle daughter, Amy VanValkenburg, recalled her mom's answer when her father asked what she wanted for their 29th wedding anniversary, which they celebrated just shortly before her passing. Her response was, "You have given me everything that I could ever want, how could I ask for anything else. I have the most blessed life. I have a wonderful husband, amazing children and grandchildren, great friends, job, house. Maybe that's why my time is up. I don't need anything else."

After Judy's passing in April, 2012, Bill and the kids started running to deal with the emotions and relieve the stress of their loss. "She wants us to move on with our lives and be happy and healthy," explained Amy. This led the family to participate in the Fargo 10K and half marathon last year, in remembrance of Judy and

"Mom's wishes were to be kind to others, never have regrets, don't

sweat the small stuff, celebrate life, be there for each other, do the little things that make a big difference,

always love one another," said oldest daughter, Angie Richter.

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Dawn Putney

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to celebrate the amazing life she lived. They had matching "Team Judy" T-shirts, shoes and bracelets made to wear for their races. This year, they plan to walk/run the 10K and Eric will be running the full marathon in hopes of qualifying for the Boston Marathon.

This past March, the family ventured to Hawaii to celebrate Bill and Judy's 30th wedding anniversary. While life will never be the same without their wonderful mother, wife and grandma, they still keep the importance of family as a number one priority and try to approach everything in life with the same love and care Judy instilled in them growing up.

"We are no longer able to do these fun things (future plans) together. Even though we will meet again someday in heaven, it is still hard for her to have

left us so early," said husband, Bill Januszewski.

082012-01862AC

Steve Walker Fargo

701–235–7812

082012-01862AC

Steve Walker Fargo

701–235–7812

082012-01862AC

Steve Walker Fargo

701–235–7812

OrthopedicsEssentiaHealth.org

Otto got a new shoulder and feels like

a kid again.

Let’s keep it moving people.

For many years, Otto Wallner didn’t feel like himself

because he was dealing with shoulder pain. Once it

started to affect his daily life and his job, he decided it

was time to see an Orthopedic surgeon.

Otto had a shoulder replacement at Essentia Health – now he feels like a kid again!

Everyone deserves a life free of joint pain –

take the first step to feeling young again!

may stride

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