Roughly 1 in 3 people won’t even last 31 days with their resolutions. Will you let yourself be a part of this statistic?
With so much motivation to improve ourselves at the change of a calendar year, it’s no surprise that many people have similar New Year’s resolutions. So, we took some of the more common types of resolutions and gave some local suggestions for making them happen in 2017. While these pages might not cover every single option out there, it’s a pretty hefty load of information to help you get started on your goals for the new year. Good luck, and remember not to give up after January.
LOSE WEIGHT
By Erica Rapp
Photos by Paul Flessland and J. Alan Paul Photography
We know that losing weight isn’t the easiest thing in the world, especially if you lead a busy lifestyle. You might ask yourself things like, “How the heck do I get started?” “What should I be doing or not doing when I’m trying to lose weight?” “What if I want to give up once February rolls around?” Lucky for you, there are plenty of resources in Fargo-Moorhead that can help you with your weight-loss goals this year.
EXPERT ADVICE
We met with Randy Martin at the Sanford POWER Center to provide some of his important insight and tips when it comes to getting started with weight loss.
1. Take time to find the right fit and resources for you.
“Getting started is probably the hardest because you have to admit that you need to have something done. It’s easy to admit you need to make changes but it’s even harder to implement it and get it going. Like anything, shop around. Where is a convenient gym location to your home or work? Take some time to meet the staff at a place you’re interested in. Just like anything else you would invest your time and money in, you want to shop around to find a good fit and make sure they have the right resources to help you achieve your goals as well.”
2. Skipping meals is a big mistake.
“Probably the biggest mistake I see people make is not eating and skipping meals, especially breakfast. They think they’re reducing their calories by not eating, but skipping meals is one of the worst things someone can do when they’re trying to lose weight. They need to get on to a consistent meal plan, whether that’s working with a dietitian or doing something like cutting out sugars and eating more fruit and vegetables. It’s really important to get those consistent meals in and get breakfast in, actually eating and not starving yourself like most people think they need to do.”
3. Have a well-rounded workout routine. Sticking to just the treadmill doesn’t cut it.
“People also tend to focus a lot of their time doing cardiovascular work, such as nonstop walking on the treadmill or a little bit of running, using an elliptical or other rhythmic exercises. You usually need to pick things that aren’t fun to do. If you don’t like to do it, typically you’re not very good at it. You’ll actually end up burning more calories because you’re not as efficient at doing that exercise and you don’t like doing it. You also want to make sure you’re doing some strength training as well. You’ll want to get into a well- rounded routine that involves both cardiovascular and weight training. Once you get in shape, you can start doing circuit, interval or high-intensity training so that you can burn more calories throughout your sessions.”
4. Don’t get discouraged so quickly. Weight loss takes time.
“Another thing we see a lot of is people getting discouraged because they’ve been working out for weeks and they’re not seeing any changes, or they maybe even see an increase on the scale because they’re starting to eat more and their body hasn’t made the changes yet. They haven’t started building the muscle that they need, their cardiovascular system hasn’t started improving like it needs to and their metabolism hasn’t totally changed yet. They get discouraged after working out hard, or what they think is hard, for only a week or two. Then they quit. With weight loss, be consistent and patient because it’s going to take time. You didn’t put that weight on overnight, so it’s not going to come off overnight. Set realistic goals, maybe a pound or pound-and- a-half of weight loss per week, and go from there.”
5. Make a detailed plan so that you can stick to it all year.
“You need to get on a program and one that fits into your day, at a location somewhere that’s close to your home or job and a plan that has realistic expectations but incorporates the cardiovascular training, strength training and proper nutrition. It should be a plan that you can follow, and we can help with that. We can write a plan so that a person knows what they’re going to be doing on a Monday, Tuesday or whatever day it is. Get a detailed plan and follow that plan. Be consistent, be patient and make it a part of your day just like anything else.
6. Interested in the Sanford POWER Center?
“First, the POWER Center is for anybody. Everybody is an athlete to us. Most people think of the POWER as a place for junior high, high school or collegiate athletes and that’s not the case at all. We have a large number of adults who work out here.”
GYM GUIDE
While there’s an incredible amount of gyms, facilities and trainers in the area, we picked out a few that have great features to help you get started, such as group classes, personal training, 24-hour access, child care, free trails and more.
GX = Group X Classes
ME = Membership Exclusive PT Personal Training
CC = Child Care
24 = 24-Hour Access
WS = Workout Specific
FT = Free Trial
*For yoga studios and other workout options, see page 37
North Fargo
Anytime Fitness
GX PT 24 FT
2614 Broadway N. Suite B, Fargo
anytimefitness.com
Body Shop Training
PT WS FT
*For military training – open 24 hours, military discount available
4207 12th Ave. N, Fargo
fargobodyshop.com
CrossFit Icehouse
GX ME PT WS FT
508 Oak St. N, Fargo
crossfiticehouse.com
Revolution Personal Training Studio
PT FT
3105 Broadway N. Suite 13, Fargo
revolutiontrainers.com
Total Balance Fitness
GX PT FT
1461 Broadway N, Fargo
Search “Total Balance Fitness” on Facebook.
Wallman Wellness Center (NDSU)
ME
1707 Centennial Blvd., Fargo ndsu.edu/wellness
South Fargo & Downtown Fargo
Anytime Fitness
GX PT 24 FT
1801 45th St. S, Fargo
5050 Timber Parkway, Fargo
anytimefitness.com
Core Fitness
GX 24 FT
2424 13th Ave. S, Fargo
corefitnessnd.com
Courts Plus
GX PT CC FT
3491 University Drive S, Fargo
courtsplus.org
CrossFit Fargo
GX ME PT WS FT
5292 51st Ave. S, Fargo
crossfitfargo.com
CrossFit 701
WS
3309 Fiechtner Drive S, Suite 4, Fargo
crossfit701.com
Dynasty Performance Training
GX ME PT FT
5475 51st Ave. S, Fargo
dynastyperformancetraining.com
Edge Fitness
PT 24 FT
6207 53rd Ave. S, Fargo
edgefitnessfargo.com
Family Wellness Fargo
GX CC FT
2960 Seter Parkway, Fargo
familywellnessfargo.com
Fargo FITLIFE
GX ME WS FT
5258 51st Ave. S. Suite 101, Fargo
fargofitlife.com
Fitness 52
ME PT 24
2600 52nd Ave. S, Fargo
fitness52fargo.com
Health Pros
GX PT WS FT
1800 21st Ave. S, Fargo
healthprosfargo.com
Joe Fitness
GX PT WS FT
4201 38th St. S. Unit F, Fargo
joefitness.com
Metro ex Gym – Fargo
GX ME PT CC 24 WS FT
4041 Main Ave., Fargo
metroflexfargo.com
MPX Fitness Training & MMA
GX ME PT 24 FT
3955 40th Ave. S. Suite. C, Fargo
mpxfitness.com
Orangetheory Fitness
GX ME WS FT
4501 15th Ave. S, Fargo
fargo.orangetheoryfitness.com
Planet Fitness
24
4325 13th Ave. S. Suite 9, Fargo
planetfitness.com
PowerTurn Fitness Studios
GX WS
4410 18th Ave. S, Fargo
powerturnfit.com
Sanford POWER Center
GX ME PT WS
2990 Seter Parkway, Fargo
sanfordpower.com
SNAP Fitness
PT 24 FT
4265 45th St. S, Fargo
snapfitness.com/fargo1
Welcyon Fitness After 50
GX PT
2603 Kirsten Lane S, Fargo
welcyon.com
YMCA
GX PT CC 24
400 1st Ave. S, Fargo (Downtown Fargo)
4243 19th Ave. S, Fargo
ymcacassclay.org
9Round
ME PT WS FT
2553 Kirsten Lane S, Fargo
9round.com
West Fargo
CYCLEBAR
GX WS
3163 Bluestem Drive, West Fargo
fargo.cyclebar.com
Fitness 4 Life
GX CC 24 FT
1420 9th St. E. Suite 405, West Fargo
fmfitness4life.net
West Fargo Fitness Center
GX PT 24 FT
215 Main Ave. E, West Fargo
wffitnesscenter.com
Moorhead & Dilworth
Anytime Fitness
GX PT 24 FT
935 37th Ave. S, Moorhead
1710 Center Ave. W, Dilworth, Minn.
anytimefitness.com
Edge Fitness
PT 24 FT
3501 8th St. S, Moorhead
facebook.com/edgefitnessmoorhead
Max Training
ME PT
1518 29th Ave. S, Moorhead
maxtrain.net
MSUM Wellness Center
GX PT
805 14th St. S, Moorhead
mnstate.edu
Plant Fitness
24
800 Holiday Drive, Moorhead
planetfitness.com
SNAP Fitness
PT 24 FT
814 30th Ave. S, Moorhead
snapfitness.com/moorhead
About Randy Martin
Randy Martin is the manager of exercise physiology at Sanford POWER Center in Fargo. In addition to his bachelor’s degree in fitness and sports science and a master’s degree in exercise physiology-human performance, Martin is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association, a health fitness specialist (HFS) through the American College of Sports Medicine, a level I club coach through USA Weightlifting and holds a FMS (Functional Movement Screen) certification.
For more information, contact 701-234-8999.
Sanford POWER Center
2990 Seter Parkway, Fargo
sanfordpower.com
EAT HEALTHIER
Parts 1 & 2 by C.J. English, Part 3 by Erica Rapp
Photo by Two Hearts Photography (Courtesy of C.J. English)
Let’s be real, sticking to a healthier eating schedule is hard when we’re surrounded by a booming restaurant and bar scene, not to mention all of the great events in town that give you the opportunity to indulge in your cravings. Even if you aren’t looking to lose weight, maintaining a healthy diet is still important for many reasons. See what local author and nutrition coach C.J. English has to say about eating healthier this year, because it might not be as hard as you think.
About C.J. English
C.J. English is a Fargo native and the author of the Amazon Kindle best-selling weight loss book, “WTF Am I Supposed To Eat?” She can be found locally at Rejuv Medical Aesthetic Clinic consulting with clients in private and spends the rest of her time devoted to writing. Her breakout memoir “AFFAIRYTALE,” debuted at No. 1 on Amazon Kindle in “Diaries and Journals.”
PART 1: 3 KEY THINGS TO KNOW ABOUT CRAVINGS AND HOW TO ELIMINATE THEM.
1. Low blood sugar = hungry.
The key to never having cravings is to keep your blood sugar levels steady all day. When your blood sugar level drops, you get the signal that you’re hungry. If you wait too long and your blood sugar drops even lower, you’ll have very little willpower to fend off your cravings, and even less willpower to make as sensible choices for dinner since your body will be demanding
a lot of calories immediately. To prevent eating the Oreos on top of the microwave while you’re preparing dinner, have a snack on your way home. Keep food in your car, your purse or at work and have a quick snack of almonds or cashews and a piece of fruit on your way home from work. This way you won’t cave into something unhealthy before dinner and you won’t binge when dinner is done, setting you up for a crash later in the evening.
2. Women: eat no more than 24 grams of sugar per day. Men: eat no more than 36 grams of sugar per day.
These are the recommendations from the American Heart Association for added sugars. Keep in mind that four grams of sugar are in one sugar cube. So if you eat yogurt that has 24 grams of sugar, think of it as having six sugar cubes, or the total allotment of added sugar per day recommended for women. Read all labels because sugar is lurking everywhere. Decreasing the amount of added sugar in your diet will help tremendously with weight loss and overall health in addition to keeping your blood sugar more steady and thus preventing cravings.
3. Eat plants.
Plants have fiber. Fiber slows down the absorption of sugar into your blood stream, allowing you a slow steady supply of glucose throughout the day so that you never feel too hungry. Estimate that one handful of fruits or vegetables are four grams of fiber. Aim for four fruits and four vegetables each day. Try a smoothie for breakfast with two or three servings of fruit and a handful of spinach. Have one big green salad each day and you’ll hit that goal without a problem.
PART 2: 5 WEIGHT LOSS TIPS THAT WILL LET YOU KEEP YOUR ALCOHOL, HAVE CHEAT DAYS AND SKIP THE GYM, TOO.
1. Alcoholic drinks with the lowest calorie content are the best choice for weight loss.
Every calorie of alcohol going in will need to be burned off. If not, it will be stored as body fat, thus the least amount of calories consumed, the better your chances are of burning it off. Check out get drunk not fat. com and compare alcohol calories. Remember to include the calories from anything you’re mixing in your drinks, too.
Consider trying a shot of top shelf tequila. It’ll only set you back about 65 calories and will get you exponentially drunk in comparison to one drink of something else. But if you can’t stomach watered-down tequila, try an original lime margarita. Tequila, orange liquor, lime juice–go ahead and have a blended margarita the way you like it. Just plan for it.
2. In order to eat what you like and still lose weight, you have to prioritize what you don’t want to give up.
If you must have your favorite high-calorie craft beer with sweet potato fries, then all you have to do is plan for it. Make a mental note of the things you don’t want to or just plain don’t have the willpower to give up. Keep those things a part of your food lifestyle and enjoy them, just make a trade-off somewhere else.
Pick and choose when and where you know you can’t resist having a high-calorie binge. If you want to drink all day and eat without restriction while tailgating, then you must be on your best behavior the five days prior. Have fun with food, drinks and friends without guilt or weight gain, just plan for it. If a situation comes up earlier in the week then ask yourself, “Would I rather have pizza and beer today or tailgate on Saturday?” because you can’t do both and still lose weight. You will have to pick when and where you want to be bad, then you’ll have to be good everywhere else. Choose ahead of time where you are going to use your cheat days/meals.
3. The best exercise for weight loss might be no exercise at all.
Working at a high heart rate in a cycling class four days a week will certainly burn calories and help with weight loss, but it will also increase your appetite. If you don’t have the skills or time to plan and prepare healthy meals, or you can’t keep your cravings under control, you might actually gain weight when temptations are abound while trying so hard to lose it. Get your diet under control before you go crazy in the gym. The best exercise for weight loss might just be walking through the grocery store, then in the kitchen preparing food that will keep you disease-free and at a healthy weight. What you eat is exponentially more important for weight loss and overall health than exercise will ever be.
But if you must know what type of exercise is best for weight loss, the answer is anything that builds muscle. Having additional muscle mass will increase your resting metabolic rate, which will increase the amount of calories you burn 24 hours a day, forever, rather than just the time you devote to the gym.
4. No time to prepare healthy meals? No problem.
If your lifestyle prevents you from having time to plan or prepare healthy meals that will support weight loss, then you’ll need to get out your wallet and have it done for you. Luckily, there are good and affordable options to have healthy meals made for you.
Locally, you can try the affordable and fresh meals from Power Plate Meals (see part three), which average $7.50 per meal and can be picked up on the y or ordered in advance. Nationally, you can sign up to get meals delivered right to your door from Blue Apron. Blue Apron will send you all the fresh ingredients and instructions to prepare the meal you’ve ordered. Both are worth checking out.
Don’t forget that most of our local grocery stores will deliver right to your door (also see part three). You can order all your food online from your laptop while you’re sitting in bed and have it dropped off at your front step the next afternoon just in time for you to get home and cook dinner. Pick up two meals from Power Plate Meals, order two from Blue Apron, then plan the other two and have the grocery store drop off the ingredients at your door. Viola– almost a whole week of healthy meals done in very little time and planning.
5. The benefits of adequate sleep for weight loss cannot be underestimated.
If you are struggling to lose weight and truly are “eating healthy,” you might consider changing nothing except getting enough quality sleep (seven to nine hours for adults). When you get enough quality sleep, your body releases a hormone called Leptin. Leptin suppresses your appetite. If you don’t get enough quality sleep, your body releases a hormone called Ghrelin. Ghrelin increases your appetite.
Also important for quality sleep and the release of Leptin is for you to turn off your electronics and sleep in the darkest room possible. Light will inhibit deep sleep and melatonin production.
Remember, if you are trying to lose weight, “permanent lifestyle changes will never happen quickly. Change works best when it goes almost unnoticed. So that once you have become the new you, going back to the old you will be just as difficult as it was becoming the new you.” – Quote from “WTF Am I Supposed To Eat?” by C.J. English
*See page 32 for tips on how to get better sleep.
PART 3: HEALTHIER LOCAL OPTIONS FOR WHEN YOU'RE SHORT ON TIME AND DON'T WANT TO HIT THAT FAST FOOD DRIVE-THRU AGAIN.
Power Plate Meals
As English mentioned earlier, Power Plate Meals is a great option if you don’t have time to prepare meals or need to pick up a healthy dish on-the-go. Power Plate Meals has a menu with a large variety of meal options made with the highest quality ingredients available. You can sign up to pick up a week’s worth of meals or you can stop in to the shop to pick up meals in bulk or treat yourself to a balanced lunch.
1380 9th St. E, West Fargo
powerplatemeals.com
Green House Café
Not only does this Downtown Fargo restaurant cater to vegans and vegetarians, but it’s also great for those looking for healthier meal options. You can get items to-go during the lunch hour that really is “healthy fast food,” such as their brown rice bowls. Having a vegan diet is generally a healthier option, so there’s plenty of ways you can indulge at Green House Café without messing up your eating plan.
68 Broadway N, Fargo
facebook.com/greenhousecafefargo
Cold Fusion
There are plenty of Herbalife shake shops around town, but Cold Fusion in Downtown Fargo has been shaking up healthy meal replacement combos since 2008. For breakfast or lunch, grab yourself a delicious smoothie that comes with a shot of aloe and a glass of hot or cold tea. You can also sign up for a daily membership and take advantage of the complimentary wellness coaching by appointment.
114 Broadway N, Fargo (The Black Building)
Search “Cold Fusion” on Facebook.
Natural Grocers
There’s plenty of options for healthy and organic snacks at Natural Grocers in Fargo, but every now and then you’ll be able to nd salads and microwaveable dishes that you can pick up for a quick and healthier meal fix. Not to mention that they’ve also got a great selection of USDA-certi ed organic produce.
4517 13th Ave. S, Fargo
naturalgrocers.com/store-location/fargo
Grocery Store Delivery
English also mentioned local grocery store delivery so that you can spend more time cooking up healthier meals–or maybe food prepping for the week–instead of grocery shopping at the store in the midst of your busy lifestyle. Hornbacher’s and Cash Wise Foods offer home delivery and all you have to do is go online and put your list together. Hornbacher’s also has an app so that you can order groceries right from your phone.
cashwisedelivers.com
hornbachers.freshopsites.com
GET BETTER SLEEP
By Erica Rapp
Photos by Paul Flessland and Laura Cramer
Sleep is necessary to allow the brain and other vital organs to restore to normal function, which is something you probably already knew. But that’s an even better reason to make sure you’re getting not just the right amount of sleep but also top-notch quality sleep, so that you can perform your best this year.
STEP UP YOUR MATTRESS GAME
If you’re looking to get better sleep this year, it’s a good idea to start with where sleep happens: your mattress. Beds by Design is a local mattress factory that can build you a custom bed that fits your needs when it comes to getting restful sleep.
In a previous Fargo Monthly story ran last year, mattress expert Paul Talley at Beds By Design talked about the importance of having a good mattress and how their company uses the science of sleep to make sure each mattress is the best t for clients.
“Never mistake your eyes closed for eight hours to be good sleep. Sleep and rest are different. The quality of your rest affects the quality of your life,” said Talley. “We spend one-third of our lives in bed, meaning if you live to 75, that’s 25 years spent in bed.”
According to Talley, here are the three things that are making you toss and turn at night:
1. Temperature
2. Pressure
3. Support
Beds by Design addresses all of these issues in the beds and sleep products they design, giving active bodies the pressure and support they need and using the right materials to control body temperature while at rest. In other words, their mattresses go above and beyond any ordinary item you’d find at a department store.
Beds by Design
4505 13th Ave. S, Fargo
bedsbydesign.net
SUPPLEMENTS
Here’s what local personal trainer and fitness guru Ashley Sornsin had to say about a few products she learned about this year that can increase restful sleep.
ZMA (Nature’s Purest)
“An important blend of zinc, magnesium and vitamin B-6 that is a nighttime anabolic formula developed specifically to enhance recovery by improving sleep efficiency.”
Natural Calm (Natural Vitality)
“A relaxing magnesium/calcium anti-stress drink that helps to restore levels which are critical to fully experience good health. This blend allows the body to work effectively, allowing muscle relaxation and plays a key role in the body’s response to stress.”
*These products can be found at H&I Nutrition – 1801 45th St. S, Suite R, Fargo
WHOLE BODY CRYOTHERAPY
Glacial Peak Cryotherapy in West Fargo offers whole body cryotherapy in a cryosauna, a full-body chamber where an individual is exposed to temperatures (with the help of liquid nitrogen vapors) reaching as low as -250 degrees Fahrenheit for a recommended three minutes. Believe it or not, this chilling therapy can help with your sleep routine among other health ailments.
“With as much skin exposure as you have, it’s tricking the body to go into that fight-or-flight mode really fast. While it’s on that mode, you are cleansing your blood through your organs and core, and oxygenating the blood. When that blood cycles back through the body, it can handle any in ammation that’s in the body, whether you’re aware of it or not,” said owner Pam Bradow. “After a whole body session, you’ll notice that you sleep much better and you won’t be as sore and achy. You’ll have much more energy for daily activities.”
Glacial Peak Cryotherapy
3139 Bluestem Dr, Suite 116, West Fargo
glacialpeakcryotherapy.com
SPEND MORE TIME WITH FAMILY
By Erica Rapp
Photos by Paul Flessland and Tiffany Swanson
Life can get stressful, and sometimes it’s hard to find time amidst the fast-paced flow of everyday life to stop and enjoy the people that matter most to you. Here are some things you can do with the whole family.
BOWLING
Hours and fees vary
• West Acres Bowl | 3402 Interstate Blvd. S, Fargo
• The Bowler | 2630 University Drive S, Fargo
• Sunset Lanes | 620 U.S. Highway 75, Moorhead
• Red River Lanes | 707 28th Ave. N, Fargo
• Stars & Strikes | 434 Sheyenne St., West Fargo
• All-Star Bowl | 309 17th St. N, Moorhead
RED RIVER ZOO
4255 23rd Ave. S, Fargo
redriverzoo.org
Open weekends during the winter (end of October through April) and daily the rest of the year
• Zoo members and children under age 2: Free
• Ages 2-14: $7.75
• Adults: $9.75
• Seniors (60+): $8.75
• Carousel Rides: $2
THUNDER ROAD
2902 Thunder Rd. S, Fargo
thunderroadfargo.com
• Mini golf, go karts, batting cages, laser tag, arcade games, bumper cars (prices vary depending on attraction)
FARGO AIR MUSEUM
1609 19th Ave. N, Fargo
fargoairmuseum.org
• Aircraft and military memorabilia and exhibits, aviation library, educational day camps, seminars, shops, events
• Adult (12+): $8
• Student/Military/Veteran/Senior: $7
BONANZAVILLE
1351 Main Ave. W, West Fargo
bonanzaville.org
Pioneer Village Tour: 43 historic buildings with 400,000 artifacts, open May through October)
• Adults: $12
• Seniors/Military: $10
• Students ages 6-16: $6
• Ages 5 and under: Free
HERITAGE HJEMKOMST CENTER
202 1st Ave. N, Moorhead
hcscconline.org
• Historical & Cultural Society of Clay County, Hjemkomst Viking Ship, Hopperstad Stave Church replica, events, programming, exhibits • Adults: $10
• Adults: $10
• Ages 5–7: $8
• Seniors/College Students: $9
• Members/Ages 4 and under: Free
ROURKE ART MUSEUM
521 Main Ave., Moorhead
therourke.org
• Adults: $5
• Seniors: $3
• Students/Ages 18 and under: Free
PLAINS ART MUSEUM
704 1st Ave. N, Fargo
plainsart.org
• Members, youth and students with ID: Free
• Educators with ID: $5
• Seniors: $5
• Adults: $7.50
• Free admission to galleries every second and fourth Thursday of the month
• Free for everyone starting summer 2017
SKY ZONE TRAMPOLINE PARK
940 40th St. S, Fargo
skyzone.com/fargo
• $10-23 depending on time (30-120 minutes, party/group events rental available with different rates)
LINDENWOOD PARK
1905 Roger Maris Dr. S, Fargo
fargoparks.com
• Playgrounds, baseball diamonds, shelter rental, grills, river trails, green space, bike and pedal car rental (prices vary depending on activity)
SKATE CITY
3302 Interstate Blvd. S, Fargo
skatecitynd.com
• Open skate times, adult night, teen night, morning skates (various times and days of the week, prices per session vary)
• General admission (two-hour session): $5, $2 each additional
• Roller skate rental: $1.50
• Inline skate rental: $3
MSUM PLANETARIUM
Minnesota State University – Moorhead
mnstate.edu/planetarium
• Simulates the night sky, planets and the universe (shows, events, educational programs, prices and schedules vary)
FARGO FORCE
SCHEELS Arena | 5225 31st Ave. S, Fargo
fargoforce.com
Fargo-Moorhead’s USHL Junior Hockey Team
• Single game tickets, group tickets, suite rental, kids club and family packaging available (prices vary)
• Sunday, March 12: Friends and Family Night with Princesses Belle, Ariel and Rapunzel
BUFFALO RIVER STATE PARK
565 155th St. S, Glyndon, Minn.
dnr.state.mn.us/state_parks/buffalo_river/index.html
• Swimming beach, picnic areas, camping, fishing, native prairie land, river trails (rustic camping will reopen March 31, prices vary for parking and camping passes)
DOWNTOWN ON ICE
501 Main Ave., Fargo
fargoparks.com
• Free ice skating rink in Downtown Fargo
• Weekdays 5 – 9 p.m., weekends 1 – 9 p.m. (December through February, weather permitting)
FM REDHAWKS
Newman Outdoor Field | 1515 15th Ave. N, Fargo
fmredhawks.com
Fargo-Moorhead’s Minor League Baseball Team
• Reserved: $7-9 advance/$9-11 day-of
• Adult general admission: $5 advance/ $7 day-of
• Youth general admission (ages 3-17): $4 advance/$6 day-of
• Children age 2 and under: Free
• Flex packs, season tickets, group tickets, party decks, suite rentals, birthday parties available (prices vary)
FARGO THEATRE
314 Broadway N, Fargo
fargotheatre.org
• Classic Film Series/All seats $5: Alfred Hitchcock’s “Dial M For Murder” January 12 at 7:30 p.m., “Groundhog Day” February 2 at 7:30 p.m.
KID'S DINING SPECIALS
SUNDAY
Shotgun Sally’s: 11 a.m. – 9 p.m. 12 and under eat free. Limit one per adult.
Mexican Village (2 area locations): 10 and under eat free off the kids menu all day
Paradiso Mexican Restaurant: 8 and under eat free all day
Pepper’s Sports Café: 10 and under eat free all day Saturdays and Sundays with the purchase of an adult meal
Mango’s Mexican & American Grill: kids eat free all day
Buffalo Wild Wings (3 area locations): meals are $1.99 all day for kids 12 and under
Divots at Edgewood: 9:30 a.m. – 1 p.m. brunch is free for kids 8 and under and $4.95 for ages 9-12
Kobe’s Japanese Cuisine: $3.99 kids meal with the purchase of one adult meal all day
Acapulco Mexican Restaurant: 10 and under eat free all day
Moe’s Southwest Grill: 15 percent off select kids meals (comes with a drink) all day, 11 and under
MONDAY
Village Inn (3 area locations): 10 and under eat free all day Mondays and Tuesdays
TUESDAY
Green Mill Restaurant & Bar: 4 – 8 p.m. 12 and under eat free
HuHot Mongolian Grill: 10 and under eat free all day
Perkins Restaurant & Bakery (2 area locations): 4 – 10 p.m. 12 and under eat free
Pizza Ranch (2 area locations): 3 p.m. – close 9 and under eat free
Space Aliens Grill & Bar: kids 10 and under get 99¢ pizzas and a $2.50 token card for the arcade all day, up to three kids deals per one adult entrée
Applebee’s (4 area locations): kids eat for 99¢-$1.99 all day, one per adult entrée
THURSDAY
Fryn’ Pan Family Restaurant (2 area locations): 5 – 9 p.m. 12 and under eat free
FRIDAY
Mom’s Diner: 6 – 10 p.m. 10 and under eat free
SATURDAY
Marlin’s Family Restaurant: 12 and under eat free, one per parent
MAKE TIME FOR RELAXATION
By Erica Rapp
Photos by Paul Flessland and J. Alan Paul Photography
Take some time every now and then to treat yourself. 2017 can be the year that you relax more and not let the stress of everyday life get you down. Here are some easy ways to kick back, destress and let all your steam out.
YOGA
Not sure what yoga can do for your body? Local fitness and yoga instructor Krystle Kvidt at Haute Yogis provided some tips and advice when it comes to consistent yoga practice and getting started.
Haute Yogis
Hot yoga, barre and spin studio, Aloha Fresh Smoothie bar located within studio 5257 27th St. S, Fargo
haute-yogis.com
Major Benefits of a Consistent Yoga Practice (Just To Name A Few)
• Detoxification
• Strength
• Flexibility
• Mindfulness
• Weight loss
• Increase daily energy
• Relieves stress
• Improves sleep
• Increases spinal health
• Releases anxiety
• Meditation
• A deeper level of appreciation for yourself
• A healthy relationship with your body and mind
• More mindful and healthy options in other areas of your life
How will yoga help your health?
With consistent daily practice, yoga can not only change your body, but it can change your mind and how you move through your daily tasks. Some tend to have a perception that yoga asana practice is simply stretching. This is far from the truth. It contains several components which makes this practice challenging whether you are just beginning or you have been practicing for a decade.
Overall Day-to-Day Wellness Component
Practicing hot yoga daily will not only give you a toned and trimmed physique, it will make you feel great from the inside out. This discipline is based on a mindfulness component. Studies have shown practicing yoga can lead to decreased anxiety, stress, sadness, depression, blood pressure, cholesterol and injuries. It can alleviate symptoms with asthma, arthritis, fibromyalgia, spinal issues, diabetes, inflammation and injuries.
You can expect to find an increase in weight loss, energy, strength, flexibility, stamina, endurance, sleep and having a positive outlook on life.
Different Style of Yoga Practices
There are numerous styles, formats and branches of physical yoga practices now available. Just like anything, the more popular something becomes, the more forms you will see. The form I have had personally change my life, as well as those who come to Haute Yogis, is hot yoga. Hot yoga has become more trendy over the past decade and has evolved into much more than the discipline was once designed.
How does one get started?
What to expect at your first class: A welcoming and inviting instructor. If this is not what you experience, this might not be the best t for you. It’s important to feel comfortable while starting something new, that is the true essence and beauty of yoga. A fun, judgement free, yet challenging class with amazing people is what you should expect at class. I like to say, “Get comfortable being uncomfortable!” What I mean by this statement is that being uncomfortable in a hot, humid class with a bunch of people is the best therapy to a positive, clear and happy life outside of the yoga room.
Don’t forget:
• Make sure to let the instructor know you’re new, they will be able to assist you better.
• Bring a mat, water bottle, towel and an open mind.
• The first step is showing up, the rest will just happen the more you continue to go to class.
• Know that the benefits continue to happen over time, and the more you practice, the more benefits you will receive.
• You may feel lost, confused and overwhelmed during the first few classes. Know this is okay and everyone has been there at some point. Continuing to show up on your mat is how to overcome any negative internal feelings.
• For more information on how to get started, visit haute-yogis.com. We would love to help you begin or continue your path on your yoga journey.
Other yoga studios around town:
MOJO FIT STUDIOS
Multiple types of classes for all ages and levels including Baby Boomers, prenatal, kids, family, sculpting and barre
1650 45th St. S, Fargo
mojofitstudios.com
FIVE ELEMENT STUDIO
Yoga, meditation, Thai bodywork, Ayurveda practices, herbal medicine
910 Main Ave., Fargo
fiveelementstudio.com
ECCE YOGA
Yoga, chakras, meditation, Ying & Yang, self-care
216 Broadway N, Fargo
ecceyoga.com
ZERO GRAVITY ALTERNATIVE FITNESS
Yoga, aerial, barre, XaBeat dance
3350 35th Ave. S, Fargo
zerogravityfargo.com
SPIRIT ROOM
Various schools of yoga for different age groups, levels and styles
111 Broadway N, Fargo
spiritroom.net
FIT HOT YOGA
Hot yoga studio with options for various experience levels
4650 38th Ave. S, Fargo
ndfit.com
HAUTE YOGIS
Hot yoga, barre and spin studio, Aloha Fresh Smoothie bar located within studio
5257 27th St. S, Fargo
haute-yogis.com
COURTS PLUS COMMUNITY FITNESS
Yoga barre, strength/sculpt, Aloha Fresh Smoothie bar located within studio
3491 University Dr. S, Fargo
courtsplus.org/yoga
BODYSAVA
Welcomes all levels and abilities, personal training yoga available
725 Center Ave., Moorhead
bodysava.com
BOXING
This might not be your first idea when it comes to relaxing, but boxing allows you to let your stress out on a punching bag and get t at the same time. Think about adding a round or two in to your weekly routine.
BARBOT BOXING
764 34th St. N. Suite Q, Fargo
Seach “Barbot Boxing & Fitness” on Facebook.
9ROUND
2553 Kirsten Lane S, Fargo
9round.com
ACADEMY OF COMBAT ARTS
3332 4th Ave. S. Suite D, Fargo
fmaca.com/boxing
GOLDEN EAGLE BOXING
11 9th St. S, Moorhead
facebook.com/GoldenEagleBoxing
TEA
If you’re looking for a more natural way to wind down, visit Steep Me A Cup Of Tea in West Fargo. You can buy hot or cold tea drinks but it’s also a fully-stocked tea store with plenty of brands and equipment to choose from. The store makes their own blends of loose leaf tea for various ailments, and they have a few delicious relaxation options to choose from.
Starry Night – herbal tea with chamomile, lemon myrtle, spearmint and lavender flow