New Year’s Resolution Solutions!Fargo - Moorhead FitnessPrograms That Work & Last!

Health Fitness Nutrition Beauty

Nate & AllisonTalk CrossFit

Featured!

Inside p. 16!

DEC ‘10FREE

1st Issue!

45 21st Avenue East, Unit D, West Fargo, ND 58078701-893-3150 • www.htchiro.com

Restructure Your Life rough Your Body

Anything is possible if you believe...in yourself, in your body and

in he power within you to change your life.

I HAVE COME TO EXPECT STOMACH PROBLEMS DURING THE HOLIDAY SEASON, BUT WHY DOES THIS FEELING NEVER GO AWAY? Doyouknowthatdigestivechallengescreatemoredistressinthebodythananyotherbodyfunction?Doyouknowthatthemedicationscommonlyusedtotreatthesymptomsof digestivedistressdonotgettothecauseof theproblembutmerelymaskthesymptoms?Thecommonmedsusedfordigestivedistressactuallystoptheproductionof digestiveacidsandenzymescriticallyneededforproperbreakdownof foodgroups.Highlevelsof physical,chemicalandemotionalstresssuppressthefunctionof thedigestivesystem,thereforecreatingloweredfunctionlikepain,fatigue,allergies,frequentcolds,andmanymore.

Q&A

Hereareafewsuggestions:-Stopchewinggum,youaretrickingyourstomachwhenyoustarttochewandthereisnofoodtoworkon.-Drinkhalf of yourbodyweightinounces-Donotdrinkcoldbeverageswithyourmealsandalldrinksshouldbe20minbeforeorafteryourmeal-Makesureyougetyourspineadjusted;thevertebraeinyourmidbackareaaffectthestomach.

Ask your questions at fmstide.com

Thisbeing the first issueofFMStride I’m really excited to see it posi-tivelyinfluencetheFargo-Moorheadarea.Themaingoalofthemagazineistoinvolvethecommunityinaconcertedefforttoim-provethequalityoflifeforpeopleinFar-go-Moorhead.FMStrideprovidesthelatestinformationonhealth,fitness,nutritionandbeautyintheareaandencour-agesreaderstogetoutinthecommunityandgetactive!Ihopetoinspireyouthroughthedark,coldMidwestwinterto commit yourself to healthy lifestyle. Whether you’vebeenworkingoutforyearsoryouarereadytomakealife-changingdecisiontostartyourwellnessjourney,FMStrideisyourplacetoturnforyourhealthandfitness informa-tioninFargo-Moorhead.Mydesireisthatasthemagazinegrows,sodoesthecommunity’sinvolvementinFMStrideandeverythingithastooffer.Bornandraisedinthearea,I know that people in Fargo-Moorhead are dedicated tomaking apositive change in the community and it’s nowtimetotakeaStrideinhealthandwellnessintheFMarea.

Troy Henne503 North 7th Street Ste 206 • Fargo, ND 58102 • troy@fmstride.com • Contact: 701.866.3907

DECEMBER 2010 ISSUE #1

FM Stride the Magazine is published by Spotlight LLC.

Copyright 2010 FM Spotlight the Magascene & FM Spotlight.com. All

Rights reserved. No parts of this periodical may be reproduced without written permission of FM Spotlight The

Magazine & FM Spotlight.com. FM Spotlight The Magazine & FM Spot-light.com will not be held responsible for any errors or omissions found in the magazine or FM Spotlight.com. Spotlight LLC accepts no liability for the accuracy of statements made by

the advertisers.

Publishing Spotlight LLC

EditorTroy Henne

DesignTina Johnstad

ContributorMax Kurucar

Marketing/SalesKarli Rodgers

karli@fmspotlight.comPublishing/Marketing

MikeDragosavichdrago@fmspotlight.com

FMSTRIDE.COMversion 1.0

FM Stride is dedicated to helping the community of Fargo-Moorhead find information about

health, fitness, nutrition, and beauty.

is taking strides in the FM Area in 2011Check out what they’ve done around town...

YMCA and Sanford Health Break Ground on Wellness CenterThe $12 Million, 78,000-square foot c o m p r e h e n s i v e fitness center is expected to accom-modate 3,500 members and is expected to open fall 2011.Sanford Health Donates $10 Mil-lion to NDSUAs the largest single donation ac-cepted by NDSU, the donation will help fund a new 5,700 seat sporting facility to host NDSU bas-

ketball and wresting programs.Sanford exploring new hospital in FargoAs if they haven’t already dished out enough cash, Sanford Health is exploring opening a new $300 million hospital in Fargo. It would be the largest single project in the hospital’s recent historySanford and OA MergeSanford Health and Orthopaedic Associ-

ates (OA) have come together to make the largest sports medicine practice in

the region. For young stars. For elite athletes. For weekend warrious. For health enthusiasts. Every person. Ev-

ery need.

Taking Strides

Extinguising Exercise Excuses1. Working out is too expensive...When it comes to your wellness can you really put a price on your own health? Statistics prove time and time again that preventative health care is the least expensive kind of health care. Try paying for a medical bill and then ask yourself if a gym membership is too expensive when, there are gyms in the area such as Planet Fitness that offer memberships anywhere from $10 - $20/month

2. I don’t have time to exercise...If you keep the intensity of your workout high you can have a great workout in 45 min or less. Keep your heart-rate above 150 beats per minute for 30 minute and you just burned as many calories as a hour-long run.

3. Working out doesn’t work for me...I just get frustrated...Fitness and wellness requires more than just simply working out. To reach your wellness goals you should not only concentrate on your workouts, but also your nutrition, sleep, stress levels, hydration and mental acuteness

4. Exercising isn’t fun, it’s a choreActually there are many different ways to live a healthy, active life-style. You can make exercising fun by joining a class and meeting people or by joining a recreational sports team such as indoor football, soccer, or vol-

leyball. You can also spice up your workout by joining a program such as zoomba where you can dance off those unwanted pounds.

5. I’m intimidated, I don’t know what to do...If it’s your first time in the gym and you are feeling a little intimidated that’s ok. There are trained professionals to help you get started. Many fitness clubs in the area offer personal trainers or staff who are there to guide your “first steps”. Plus you always have us at FM Stride. You can ask any questions at www.fmstride.com or follow our work outs.

Fitness

The winter in Fargo-Moorhead is known for limiting the ability to do virtually anything recreational outside. The Sports Bubble in Fargo provides an indoor facil-ity with softball & flag football leagues, golf simulation machines, golf range, and a full bar and grill. This helps give you options to stay fit in the winter sea-son. This is definitely a great way to kick

the daily bor-ing treadmill workout to the curb.

The Sports Bubble Cafe offers tasty appetiz-ers, sandwiches and pizza. The lounge also has a wide selection of alcoholic and non-alcoholic beverages.

The 19th Hole

Flag Football

Softball Golf Simulator

701-280-0824Fargo ND 581032761 12th AVE SRecreation

1. Avoid Chemical Fertilizers - Chemical Fertilizers have been shown to increase free-radicals in the body lead-ing to cancer-causing agents

2. Organic Foods have been proven to be higher in vitamin c and many minerals, antioxidants and phytochemicals

3. Going Green! Farmers who grow organic have to practice crop rotation and biochemical controls which replenish the soil and are good for the environment

Where to Go for FargOrganics

Sydney’s Health810 30th AVE S Moorheadwww.sydneyshealthmarket.com

Tochi Products & Specialty Foods1111 2nd AVE N Fargo701-232-7700

Cash Wise Foods1401 33rd ST S Fargowww.cashwise.comGreen Market Catering

69 4th ST N Fargowww.greenmarketcater.com

look for the USDA seal on products to ensure >95% organic

Nutrition

Tochi Products & Specialty Foods1111 2nd AVE N Fargo701-232-7700

Cash Wise Foods1401 33rd ST S Fargowww.cashwise.com

Everybody Gets a Great Deal!corwinauto.com

FARGO

FARGOzero%For 60

MonthsOn 11 Top Models

See Dealer for Details

Dodge Avenger SXT

$169/mo

2010 AnnualClearance Event

2010 Accords$249/mo

2010 Civic$199/mo

Cover Story CrossFit701Nate and

Allison are breaking ground in the Fargo Fitness scene!

New Workout for the NEw Year!Nate Keller and Allison Hennings have strong ties to the Fargo-Moorhead

area. Nate a former NDSU Bison football player, and Allison, a former athletic trainer for NDSU and Concordia, have just recently brought their knowledge and work ethic back to Fargo-Moorhead in the form of a new fitness program called “CrossFit”. This program is group orientated and specializes on targeting all your muscle groups by intense training routines. FM Stride stretched out and interviewed the “CrossFit Couple” to find out more!

Power...

...Couple

What is CrossFit? CrossFit is made up of high inten-sity, constantly varied, functional exercises. Meaning all of your workouts offer multi-functional, multi-muscle, multi-joint move-ments at high intensity and at competitive levels, that are tai-lored to your fitness level and experience.

How did you find out about Crossfit? We were turned onto CrossFit by Nate’s sister out in Boise ID. Nate & I went out to Boise in August (2010) to visit CrossFit Refinery and we’re really excited about our venture. We had decided to open a CrossFit in Fargo about April 2010.

Why did you open Cross-fit in Fargo?Nate & I opened a CrossFit facility because it is different than all the other “corporatized” gyms. We are about the clients, about progress, & about results. Hav-ing been in the train-ing world for several years now, CrossFit has opened my eyes to a fit-ness world that makes SO much more sence, compared to what I was used to.

What makes Crossfit special in your eyes? CrossFit believes in not “special-izing.” Which means we don’t want you to just be a good run-ner, weightlifter, gymnast, or sport specific athlete. We want you to excel in everything. “Prepared for the Unexpected”. This is why CrossFit is endorsed by many Mili-tary, Police, & Fire Personnel.

Why is CrossFit a great program to help people sustain results? CrossFit is a community.. we are motivating, hold you accountable, cheer you on, and push you to your brink. Secondly, being that it combines a group setting with a Certified CrossFit Trainer as well as individual attention & instruc-tion. Third, I have never seen

ExclusiveInterview

such amazing results in all areas of fitness combined into one.. cardiovascular stamina, strength, & flexibility. This is done by incor-porating all these areas of fitness into a workout.. cardio, weightlift-ing, & gymnastic movements.

If people mention this article to you, will you give them a deal?Of course just email me at cross-fit701@gmail.com or call me at 701-430-1987

For More info AboutCrossfit Visit:

crossfit.comcrossfit701.com

New Year’s ResolutionsSolutions!

The Fargo-Moorhead Academy of Combat Arts is the first legitimate and official mixed martial arts (MMA) school in North Dakota. They

offer instruction in Brazillian jiujitsu, may Thai kickboxing, Combat Submission Wrestling, and more.

Academy of Combat Artswww.fmaca.com

Diva Dancewww.divadance.com

Diva Dance is an experience that uses Latin and fun dance moves as a practical way for you to energize your body, empower your mind and

express your soul.

Join Fargo Swings for Swing Dancing every Tuesday night downtown at the Avalon. Lesson at 8:30 and open dancing until 11:30. No partner required and no need to sign up. $7 per person and $5 with a student

ID.

Get to the Sports Bubble to participate in either winter softball or flag football leagues. You can also practice your golf swing at the driving

range or swing the stick at the golf simulator. Complete with a full bar and grill you can have an entertaining day, and stay fit while you’re at it.

Fargo Swingswww.fargoswings.com

Fargo Sports Bubblewww.thesportsbubble.com

Fargo - Moorhead

wellness programs that

you will stick to in the

New Year!

Feature

Zumba dance-finess combines Latin rhythems and easy-to-follow moves to create a one-of-a-kind fitness program to get you movin’ and loosin’!

23 4th St. S. Moorhead - 218-233-1511Soulista is a supportive environment for life transformation and natural well-being through mind-body movement and alternative therapies.

The Fargo-Moorhead Derby Girls are becoming very popular in the area. Don’t think that this is a private club. Men and women over the age of 18 may join in a variety of roles including, but not limited to, skaters referees, stat trackers, coaches, announcers and general help. Dues are only $40/month, check it out!

This bootcamp takes the very best fat burning exercises from aerobics classes, weight training, body weight training, and cardiovascular train-ing and puts them into a 30-minute fat-blasting interval workout.

Zumba Dance Fitnesswww.dancefitnd.com

Soulista Pilates & Yogawww.soulista.com

FM Derby Girlswww.fmderbygirls.com

FM Bootcampswww.fmbootcamps.com

Red River Golden GolvesFacebook: Red River Golden GlovesThe staff at Red River Golden Gloves Boxing Gym offer training for beginner, novice, and pro level athletes. This program is a great way to learn boxing along with getting into shape FAST! Training for boxing is excellent cardio and a full body work out.

FMake OverCheck out these places to feel revitalized, refreshed, and rejuvinated

Sweet Banana Spa1450 25th St Fargo701-478-7523www.sweetbananaspa.com

Healthy Glow701-388-4025

www.healthyglowtan.comchrissy@healthyglowtan.com

Luxe 1700 32nd Ave S Fargo

701-298-3322www.luxe-boutique.com

Details Salon1606 30th Ave S Moorhead218-233-8735

3003 32nd Ave S Fargo701-356-7546www.rejuvclinic.com

Spa

Fashion

Spray Tan

Hair

Beauty

FMake Over

3003 32nd Ave S Fargo701-356-7546www.rejuvclinic.com

Spa

FM Stride: How did you get into snocross racing?Andrew: “I got into snocross first by racing motocorss on dirtbikes and it developed into a need for speed. Since there is snow around the Midwest more often than not, I figured I’d give my Polaris 440 a shot around the track!”How do you get in shape for the snocross season? - Rev up the engine and rev up the

heart rate!“I do a lot of road biking at in-tervals with an elevated heart rate. I try to keep my heart rate above 160 bpm for 60 to 90 minutes. I also do a lot of core and ab work.” Andrew’s nutritional tip...“Just like you have to fuel up the sled before racing, it’s critical to fuel up your body before a workout!”Goals for the 2010-2011 sea-son?“My goals are to be in the top 3 points in pro stock and pro open. Also to medal at the Winter X Games.”

Andrew JohnstadProfessional Snocross Racer

Every fall, Andrew Johnstad goes from a local midwest farmer to a professional snocross racer whose resume inclues both Semi-Pro points championships in 2007-2008 season and last year’s most improved pro racer. FM Stride caught up with Andrew to find out how he prepares for the upcoming season. To see An-drew in action check out the ISOC Nation Snocross Race at Newman Outdoor Feild December 10-11.

Athlete

Pictures by Whayne Davis from 2009-2010 season. Andrew now rides for Ski-doo

If you’re a serious athlete you are always looking for the slight edge over your competitor. The champions are made in the off-season through persistent dedication to staying in shape and im-proving their athletic abilities. If you’re looking to set yourself apart from the rest of the competi-tion, you may want to consider checking out these places around Fargo Moorhead. - Troy

As hard as you train and push yourself it is all in vain if you aren’t feeding your body the fuel it needs. Keep the hard-earned gains that you’ve slaved for by giving your body what it needs. 4302 13th Ave S, Fargo

FM ATHLETE ZONE

TRAIN YOUR BODY

Athletic Republic in Fargo is geared toward sport specific train-ing programs to enchance athletic performance2301 25th St S, Fargo

FUEL YOUR BODY

PROTECT YOUR BODY

Training

Whether you’re looking to get out and play pond hockey or you’re a serious collegiate athlete you need the right equipment to play the sport you love. Buy what you need new or used at Play It Again Sports and get out their and have some fun. 2501 45th St S, Fargo

Max Training offers sports specific training programs through new technologies designed to increase speed and explosive movement.

1132 28th Ave S, Mhd

Start the new year off right with FM Stride’s Work out

and get your workout back on track with this regiment

Week 1 & 2: Endurance Training

Perform these routines 3 times per week with a day of rest in between each lifting day (ex. Mon, Wed, Frid) Each workout should take less than 90 min

Day 1: Chest & Triceps Day 2: Lower Body Day 3: Back & Shoulders

Flat, Barbell PressDipsIncline Dumbbell BenchDumbbell Pull OverDumbbell FlyersSkull CrusherCore: Plank Hold

12, 10, 8Failure12, 10, 812, 12, 1212, 12, 1212, 12, 1230-60 sec.

Dumbbell squat to 90 Dumbbell step-upLeg PressReverse LungesWall Sit at 90 Core: Hanging leg raises

12, 10, 812, 12, 1212, 10, 812, 12, 1245-60 sec20, 20, 20

Straight leg deat liftPull up wide gripupright rowsDumbbell shoulder pressDumbbell lateral side raiseshamstring curl or glut raisesCore: Superman hold

12, 12, 12Failure12, 12, 1212, 10, 812, 12, 12

12, 12, 1245-60 Sec

Front SquatLungesHip-SledDumbbell Dead LiftSplit Squat JumpCore: Ab Wheel or Leg Raises

10, 8, 8 10, 10, 108, 6, 610, 8, 810, 10, 10

12, 12, 12

Dumbbell Bench Weighted DipsDecline Barbell BenchSkull CrushersPush-ups w/ 25 lbs on backoblique crunches

10, 8, 8Failure10, 8, 88, 8, 8

Failure20, 20, 20

Power Shoulder Press (use legs)Bent-Over RowsOne-Leg Dumbbell Straight-legged dead liftclose grip pull upDumbbell front raisesAb Crunches

10, 8, 8

10, 8, 8

6, 6, 6Failure10, 10, 1050, 50, 50Increase the weight you used week 1 & 2 and remember to concetrate on

your form and technique

Lift (3 sets) Reps Lift (3 sets) Reps Lift (3 sets) Reps

Lift (3 sets) Reps Lift (3 sets) Reps Lift (3 sets) RepsDay 1: Lower Body Day 2: Chest & Triceps Day 3: Back & Shoulders

Week 3 & 4 Strength Training

The Resolution Workout

Muscle

Vitamin Dyou don’t want to be Deficient in this vitamin!

What’s Vitamin D for?Vitamin D helps your body absorb calcium to keep bones strong and aids in the prevention of osteo-porosis

Where is it found?Vitamin D is found in...

Fortified CerealsFortified Milk

Fish/Sea FoodDairy Products

Vitamin D is known as the “sun-shine” vitamin because the body produces this critical vitamin after exposure to the sun. However, in northern climates the sun’s rays are not intense enough to produce nat-

ural vitamin D. Therefore, we need to supplement to ensure

we get adequate levels of this vitamin

Research has linked Vita-min D deficency disorder, especially in northern climates during the winter months.

Health

Recipes

fmstride.com

Small Letters... Big Website

Three Convenient LocationsMike DragosavichFormer NDSU Football PlayerFounder of FM Spotlight LLC

“ I use Taxman for all my tax needs. It’s easy and saves me money!” fmtaxman.com