Congratulations, Good Luck, and Thank You!

It is crazy to think that another year is already in the books. One thing that is always fun at the Wellness Center is seeing staff grow, develop, and change. This year, many of our staff are graduating and moving on! We are so appreciative for all that our student staff has done and we are very proud of all of them! We want to honor and recognize them!

Marcus Sickler Personal Trainer/Floor Staff

• Major: Exercise Science (Pyschology minor)
• Plans: Working towards being accepted as a graduate assistant and receiving a masters degree in exercise physiology.
• Favorite part of Working at Wellness Center: “Getting the opportunity to meet some many different people in a great
  environment.”
• Marcus also just passed his CSCS Certification!

Braidy Solie Personal Trainer/Floor Staff

• Brady was accepted into the Physical Therapy Program at the University of North Dakota!

Eric Proper Personal Trainer/Building Manager

• Eric has been accepted into NDSU’s Master of Athletic Training program.

Colin Hulm Floor Staff

• Plans: Grad school for Athletic Training here at NDSU!
• Favorite part of working at the Wellness Center: “My favorite thing about the wallman is just the friendships that I’ve
  obtained throughout the years.”

Gannon Kriel Floor Staff

• Major: Exercise Science
• Plans: Gannon is waiting to hear from Jamestown’s Physical Therapy Program!
• Favorite part of working at the Wellness Center: “My favorite thing about working at the wellness center was all the people I met and the friends I made.”

Rachel Pederson Fit specialist and Group Exercise Instructor

• Rachel will be heading to UND for Physical Therapy School!

Justin Wagner Personal Trainer/Building Manager

• Major: Exercise Science and Dietetics
• Plans: Heading into job market, unsure of where I will work. Possibly opening my own gym.
• Favorite part of working at the Wellness Center: ”My favorite thing about working at the Wellness Center has been the quality experience within a group of my peers. Wouldn’t have given up my time at the wellness for anything. It saddens me that I have to leave.”

Ali Corwin Group exercise

• Major: Business Administration
• Plans: I will be working from my home office in Fargo, ND as a recruiter for FAST Enterprises
• Favorite part of working at the Wellness Center: “I love my students. I love seeing their willingness to learn and improvements as they attend class week after week. I have loved getting to know them and hear about their plans for their futures. Even if I’m having a bad day and am not in the mood to teach, when I arrive at the Wellness Center and see      them standing outside of the studio waiting for class to start, it immediately brightens my day. They are always so excited for class that it reassures me that what I do impacts someone positively.

Laura Holien Personal Trainer

• Major: Exercise Science (Psychology minor)
• Plans: I’ll be graduating in August after completing my internship in Colorado, but I will be walking in the graduation ceremony this spring!  I am headed to my internship for the summer in Estes Park, CO and then potentially grad school at Jamestown College for Physical Therapy this upcoming fall.
• Favorite part of working at the Wellness Center: “My favorite thing about working at the Wellness Center is meeting all sorts of new people!  I have gotten to know several people (other staff, members, and clients).  It has taught me that every one is different and every one has something unique to offer.  I have also enjoyed watching clients make improvements and helping them reach their goals.”
• Laura also just recently became an aunt!!!

Megan Dean Personal Trainer/Group exercise

• Major: Exercise Science (Pychology minor)
• Plans: Megan is headed to St. Kate’s in the Twin Cities for Physical Therapy school this fall.
• Favorite part of working at the Wellness Center: “My favorite thing about working out at the wellness center are the relationships I have been able to build with my co-workers and members. It is great coming to work at a place where I feel welcome, learn a lot, and get to see the smiling faces of my friends!”

Sarah Wambheim Fitness Student Coordinator

• Sarah is not graduating yet, but she was accepted into the NDSU Athletic Training program!! Congrats!

Josh Will Climbing Wall Staff

• Major: Comprehensive Science Education
• Plans: I am hoping to secure a teaching position at the West Fargo Public School
• Favorite part of working at the Wellness Center: “The awesome staff I get to work with and the stress free environment.”

Megan Albert Climbing Wall Staff

• Megan is not graduating, but will be working with Stantec Consulting for a 6 month co-op, taking next semester off of school.

Stephen Glasser Intramural Student Coordinator/Social Media & Communications Intern

• Major: Public Relations and Advertising
• Plans: I will be working full time with Chi Alpha Christian Ministries at NDSU as a CMIT (Campus Missionary in Training) starting in August
• Favorite part of working at the Wellness Center: “I have loved working at the Wellness Center! The people I worked with made my experience amazing. Also, having a chance to lead and having someone (JoVal) mentor me and teach me how to be a more effective leader was incredible and prepared me for my future.”

Brian Paulson Intramural Student Coordinator

• Plans: Will be attending Veterinary school at Iowa State University

Gabe Krump-Johnson Building Manager/ Climbing Wall Staff

• Major: Psychology (Individual and Family Wellness Minor)
• Plans: I’m heading to Rochester, MN to find a job that helps people and allows me to survive.
• Favorite part of working at the Wellness Center: “My favorite thing about working at the WC has been learning something new every day.”

Andrea Clarens Climbing Wall Staff

• Accepted into NDSU’s Pharmacy School! Will continue working at the Wellness Center

Miles Book Intramural Student Coordinator

• Accepted into NDSU’s Pharmacy School! Will continue working at the Wellness Center

Caleb Carlson Recreation Desk Staff

• Accepted into NDSU’s Athletic Training Program!

Adam Loe Customer Service Desk

• Accepted into Northwestern College of Chiropractic

Megan Erickson Customer Service Desk

• Major: Exercise Science
• Plans: St. Scholastica’s Doctor of Physical Therapy program in Duluth,
  MN.
• Favorite part of working at the Wellness Center: “My favorite thing was the people that I worked with and the campus live events!”

Kristin Welinski Customer Service Desk/Childcare Center

• Major: Human Development and Family Science with an emphasis on Child Development
• Plans: I will be attending Minnesota State University- Moorhead for one year and will be completing a post-baccleaureate degree in Speech-Language Pathology and will then go on to an undecided graduate school to pursue my Master’s in Speech-Language Pathology.
• Favorite part of working at the Wellness Center: “After working at the Wellness Center for two years, I think my favorite part has been getting to know my co-workers, faculty and staff members from across the NDSU campus, and other students. I always enjoy having members coming up to the desk and having conversations with me. The Wellness Center always has an energetic atmosphere and I will genuinely miss working there.”

Mari Goldade Customer Service Desk

• Major: Zoology (Pre-Med)
• Plans: Applying to Medical Schools in June
• Favorite part of working at the Wellness Center: “The
  people are the best part of the wellness center. I liked the friendships I formed. The flexibility and convenience of the job are also a plus.”

Taylor Hadley Customer Service Desk

• Graduating this Spring!
• Taylor is getting married this summer!

Johanna Carrlson Childcare Center                                       

Amanda Kepler Childcare Center

Cody Nordick Childcare Center                                               

Megan Piper Childcare Center
Congratulations, Good Luck, and Thank you to all of you! We believe in you and we are so proud of the leaders you have all become!

 

Find YOUR Workout!

Find the best workout for you!

We all have our own reasons for working out and our own goals to meet. The NDSU Wellness Center has many group exercise classes and personal training options to help you meet those goals. Find your workout at the Wellness Center!

Your goal: Lose weight

Try Zumba a class that is great for any level beginner to advanced. Zumba® fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away! The goal is simple: We want you to work out, to love working out, and to get hooked. Get long-term benefits while having an absolute blast in one exciting hour of calorie burning, body-energizing, awe-inspiring movements. Zumba has shown to be a full body workout with a calorie burning kick!

Try Cycling a class that will push you to your limits and is made for anyone who can ride a bike! Motivating music will help you work to the next level. You will work with both speed and endurance in these classes keeping your muscles working and you sweating- come try this for a great challenge at any level.

Your goal: Build and Tone muscle

Try Rip This 60-minute barbell workout shapes and tones muscles, improves general fitness, increases bone density and burns major calories. It is great for all ages and all fitness levels. RIP matches movement to music to create a simple, fun, and effective way to strength train. Using traditional strength training allows participants to work at their own level.

Try 2nd Floor Weight Circuit While not a group exercise class this is great for beginners or those who want some additional instruction on using the weight machines on the second floor. These machines are put into two different full body circuits for you. Ask a fitness staff how to sign up.

Try Hard Core A 15 minute workout that you can do by itself or have it complete your own workout. The staff will work everything through the core region of your body.

Kettle bell workouts are also great for this- check into personal training to work with a trainer for you kettle bell workout!

Your goal: Performance and Endurance

Try HIIT: High Intensity Interval Training!! In this class you will be doing cardio and strength moves with everything you’ve got. We’ll go all out for set timed intervals of work to rest within a circuit format. This class is for everyone trying to lose weight, strengthen and sculpt their body and make gains in all around fitness! Come join us for an hour to get your heart rate up.

Try TurboKick This class mixes kickboxing and simple dance moves with music that makes you want to move. This full body workout combines sport specific drills, intervals, kickboxing moves and a mind/body influenced cool down to give you the ultimate cardiovascular and strength workout. Suitable for all fitness levels, this is a workout you won’t want to miss!

Your goal: Improved overall Health

Try Yoga Appropriate for the beginner who wants to build a strong foundation of basic Yoga postures and breathing techniques, as well as for the practitioner who wants to refine and master the fundamentals. It is an invitation to stretch, relax, unwind, de-stress. Work on Flexibility, posture and mental health all in one class. With several different types of yoga offered you can find the one that best fits you.

Check out the Group Exercise Schedule!!

Express Your Awesomeness!

Fun fact…Did you know March 10th is International Day of Awesomeness!!?? Well now you do! There are countless ways to celebrate this day and it will most likely look different for everyone. What makes you AWESOME today and every day? What is AWESOME about your friends and family? It’s easy to get hung up on all the negatives that come at us but on March 10th be awesome, do awesome and celebrate awesome! Sounds simple enough, right!?

If you are like me and you are wondering, “Why March 10th!?” Well, that is Chuck Norris’ birthday. What a way to celebrate the epicness and the awesomeness of such a legend! Celebrating this day is easy…conquer a feat of awesomeness. Grab some friends – and do something awesome. It could be trying something new, crossing something off your bucket list, or even treating yourself to one of your favorite treats. Another way to celebrate is by recognizing someone in your life for their awesomeness. It could be a friend, significant other, family member, or coworker. Give them some recognition. They’ve earned it!

For me, I’m going to visit my two best friends, Kaleb and Autumn, in Minneapolis. I grew up with them in Bismarck and they are AWESOME. They got married last summer and I had the honor of being a part of their big day. Since they moved to Minneapolis, I haven’t had a chance to go visit them, so this is going to be AWESOME. To commemorate this day and my friends, I will share a brief story about them…

I have known Autumn since we were toddlers. Our parents were good friends and we grew up being involved in many of the same things. Kaleb moved to Bismarck when I was in 8th grade and we immediately became best friends. The first week he was in town, we were sitting by each other at Sunday School when Autumn walked in. Kaleb looked at me and jokingly, “Who is that? I’m going to marry her!” The three of us became inseparable. 7 years later, I stood beside them as they got married. NOW THAT IS AWESOME!

Whatever you feel awesome is, celebrate it. March 10th will be awesome. Share your awesome stories with us on Twitter at @NDSUWellness! What is your awesome story!?

 

Stephen Glasser
NDSU Wellness Center
Social Media Intern

Me with Kaleb and Autumn on New Years with our sparkling grape juice!

 

Superb Superbowl Snacking

It’s an exciting time in the sports world! The Superbowl is here! It means many things for most Americans; football, friends, family, commerials, cheering, screaming, and of course…snacking! Here are some health-friendly recipes that are sure to make your friends go crazy! Bring one of these and you are sure to be the hit of your party!

Spicy Buffalo Cauliflower Bites

 

 

 

 
Servings: 6 • Size: about 1 cup cauliflower • Old Points: 2 pts • Points+: 3 pts
Calories: 119.4 • Fat: 2 g • Protein: 4 g • Carb: 21.4 g • Fiber: 3 g • Sugar: 0.2 g
Sodium: 1172 mg

Hot and spicy cauliflower bites, battered and baked and smothered with hot sauce. Serve this with skinny blue cheese dressing and celery sticks on the side for a hot and spicy meatless appetizer.

Ingredients:

• 1 cup water
• 1 cup all purpose flour
• 2 tsp garlic powder
• 22 oz (6 1/2 cups) cauliflower florets
• 3/4 cup Franks Hot Sauce
• 1 tbsp melted unsalted butter

Directions:

• Preheat the oven to 450°F. Lightly spray a large non-stick baking sheet with oil.
• Combine the water, flour, and garlic powder in a bowl and stir until well combined.
• Coat the cauliflower pieces with the flour mixture and place on the baking sheet; bake for 20 minutes.
• While the cauliflower is baking, combine the hot sauce and butter in a small bowl.
• Pour the hot sauce mixture over the baked cauliflower and continue baking for an additional 5 minutes. Serve with skinny blue cheese dressing if desired and celery sticks.

This recipe is provided by skinnytaste.com! Check them out for more amazing recipe ideas!

Five Layer Mexican Dip

Servings: 12 • Size: 1/2 cup • Prep time: 15 min – Cook time: 8 min
Calories: 140 • Fat: 8 g • Protein: 5 g • Carb: 16g • Fiber: 5 g • Cholesterol 6 mg
Sodium: 245 mg

This delicious dip goes well with Jalepeno Poppers! Give it a try!

Ingredients

• 2 teaspoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 (15.5-ounce) can black beans, preferably low-sodium, drained and rinsed
• 1 tablespoon minced chipotle pepper in adobo
• 4 tablespoons lime juice
• 1/4 teaspoon ground cumin
• 1 tablespoon water
• 1/2 teaspoon salt
• 2 cups corn kernels (10-ounce box frozen corn)
• 1/4 cup chopped cilantro leaves
• 2 ripe avocados
• 4 medium tomatoes, seeded and diced (about 2 cups)
• 1/4 cup thinly sliced scallion
• 1 tablespoon finely diced jalapeno pepper, optional
• 3/4 cup shredded extra-sharp Cheddar

Directions

• Heat the oil in a skillet over medium-high heat. Add onions and cook until they soften, about 3 minutes. Stir in the garlic and cook for 2 minutes more.
• Put half of the onion mixture into a food processor with the black beans, chipotle pepper, 2 tablespoons of the lime juice, cumin, water and salt. Puree until smooth. Set aside.
• Add the corn to the skillet with the remaining onion mixture and cook for about 3 minutes. Remove from the heat and stir in the cilantro leaves.
• In a small bowl mash the avocado with the remaining lime juice. In a medium bowl toss together the tomatoes, scallion and jalapeno, if using. Season tomato mixture with salt and pepper, to taste.
• Spread the black bean dip into the bottom of an 8 by 8 glass baking or serving dish. Top with the corn mixture, spreading it out to form a single layer over the beans, repeat with the avocado, then the tomatoes. Top with cheese. Serve with baked chips.

This recipe is provided by Ellie Krieger (2007, All Rights Reserved).

I hope you enjoy these recipes! Enjoy the Superbowl everybody!

 

Stephen Glasser
NDSU Wellness Center
Social Media/Communications Intern

 

A Trainer’s Words

 

With Bison Bootcamp only a couple weeks away (starting January 28th), we want you to take a look at what one of our trainers, Kieth, says about Bison Bootcamp! Remember, you can sign up until January 23rd and it is only $15! Here’s what Kieth said:

“Bison Extreme has been a great way for people to improve their fitness level and health overall. I worked with the early morning group and we had a great crew with us. A lot of them worked hard and produced results from it. There were different workouts each day. Some days it was muscular endurance or muscular strength or even power. The results we had at pre tests compared to our post test results were amazing! Everyone improved in every part of the test!  This shows that with hard work and a good program, anyone can improve their fitness. One person in particular has been coming to our fitness programs and has been making great progress. This person came to Bison Bootcamp last Spring and Bison Extreme this past Fall. I am so proud and excited to see such an individual progress from where he/she was and where that person is now. Progress in commitment; I have seen this individual working out on their own numerous times. Progress in weight loss; I have seen this person lose weight and become a more active student. I am glad to see that with all the participants. I am ecstatic to see them at Bison Bootcamp!”

Keith Bennett
NETA Certified Group Exercise Instructor
Personal Trainer/ Group Exercise Instructor
NDSU Wellness Center

Save Lives. Donate Blood.

January is national Volunteer Blood Donor Month and the Wellness Center will make it easy for you! Whether you are just contemplating donating blood or you have been a donor for years, the Wellness Center invites you to participate in their upcoming blood drive January 30th from 10:00 AM to 4:00 PM.

For some people donating blood is as easy as taking a 10 minutes nap and for others, like me, donating blood is a bit of a distressing experience – or so I thought. I recently donated blood for the first time, after years of nudging myself to donate. I have to admit the experience was not as dreadful as I imagined. The whole process was pretty simple and there are some easy tricks to make sure your blood donation goes smoothly!

Here is a step by step on the donating experience:
• First you need to sign up! Sign up for the Wellness Center blood drive at http://www.bloodhero.com or at the Wellness Center Recreation Desk.
• Show up! If you’ve made it this far, you’re well on your way to a successful blood donation!
o STAY HYDRATED! Make sure you are well hydrated before you donate blood
o Don’t arrive with an empty stomach!
• Bring a picture ID. When you check in for your appointment they will ask for ID and will ask you other questions to make sure you are eligible to donate on that day.
• Your technician will tell you what to do if you start to feel light headed during the donation.
• Congratulations! You’ve made it through the tough part. Most symptoms happen soon after you donate blood so after you finish your donation there are refreshments (small snack and water) while you wait about 10-15 minutes.

Not so bad, is it? For my experience the total time from arrival to finish was about 45 minutes, but don’t worry the blood donation portion was only 10 minutes J There are many reasons why people donate blood and for me it was being able to help others in need. United Blood Service also offers a donor rewards program giving people extra incentives for their donations! No matter your reasons, make it happen this January!

- Anne Bodensteiner
Health Promotions Specialist

‘Twas the Week Before Finals

Twas the week before finals when all through the town
Every student was studying, including class clowns
Their pencils were sharpened in backpacks with care
In the hopes that the professors would make the tests fair

The students were studying wide awake in their chairs
While visions of passing each test danced through the air
And professors with their pens, and clocks on the wall
Prepared to make the hardest tests of all

When all of sudden there became too much stress
Students sprang from their desks to get away from the mess
Away to the Wellness Center they flew like a flash
Tore into workout gear and had a fitness bash

The neurons in their brains began to refresh
Letting the information they learned settle and mesh
When, what should their wondering minds do next
Get a good night’s rest, to reset the minds reflex…

Take control of your finals and the last week of school. Stress can cause many unwanted side effects and it’s important to manage that stress to stay healthy and perform at your best. Try these tips for the week!

• Exercise… Being physically active helps reduce stress levels and recharge your mind!

• Eat Healthy… Eating well balanced meals also helps the mind recharge and gives your body the energy it needs to get through the next 2 weeks.

• Sleep… Your body and brain need to
reset. You may find that you do better on your exams by getting the right amount sleep vs. studying for an extra hour.

-Anne Bodensteiner
Health Promotion Specialist