Monthly Archives: October 2013

Stuck at a Plateau??

Are you stuck at a plateau for exercising?

We’ve all been there with all different approaches on how to change up our routine or possibly not change up the routine at all and hoping that it’s just a minor phase in exercising.

After doing some research there is a fun new piece of equipment that can help in your exercise routine while helping to improve on your power and performance with weightlifting/powerlifting. This piece of equipment is called kettlebells. kettlebell1What makes a kettlebell so unique is the continuous and never-ending improvement which gives you a full body workout. The kettlebell appears to have something to do with the cannonball shape and the offset handle, which allow you to manipulate the kettlebell much differently than you could with a dumbbell, barbell, or any other training device. The shape and the handle allow you to perform ballistics and grinds. Ballistics are fast, explosive movements, while grinds are slow and deliberate. I have added kettlebell into my exercise routine and afterwards I feel the workout instantly. I wish I would’ve know about this piece of equipment before but now that I have I want to let everyone else in on this secret for a full body workout and to help improve on their exercise routine.


The best way to get started is to find a certified instructor KettleBell2and get qualified instruction from the beginning, if you can. This will ensure you get started off the right way and get results, faster and more safely than trying to figure it out on your own. For total body strengthening and conditioning, kettlebells are definitely a very special fitness and performance training tool to incorporate into your program.


– FLEX Intern  Kelsey Olson


Running with Lynn Show

Good morning UND! Looking like another nice day with a high of 41 and cloudy. Not going trick or treating tomorrow night? No problem. Catch a movie.  Must see movies of the week Captain Philips, Cloudy With a Chance of Meatballs 2, Gravity 3D, and Escape Plan.

Don’t want to get out and about? Do not worry, there are great Halloween movies to watch on T.V. Tune into TMC or SIF channels to keep you up all night.

History of Halloween Straddling the line between fall and winter, plenty and paucity, life and death, Halloween is a time of celebration and superstition. It is thought to have originated with the ancient Celtic festival of Samhain, when people would light bonfires and wear costumes to ward off roaming ghosts. In the eighth century, Pope Gregory III designated November 1 as a time to honor all saints and martyrs; the holiday, All Saints’ Day, incorporated some of the traditions of Samhain. The evening before was known as All Hallows’ Eve and later Halloween. Over time, Halloween evolved into a secular, community-based event characterized by child-friendly activities such as trick-or-treating. In a number of countries around the world, as the days grow shorter and the nights get colder, people continue to usher in the winter season with gatherings, costumes and sweet treats.
Have a nice day everybody. Be sure to tune in next week same time, same blog.

SKINNY chicken salad sandwiches!

Today in Culinary Corner, we took  regular chicken salad and made it “skinny” by substituting greek yogurt for mayonnaise!  This simple substitution decreases the amount of fat in the salad and it adds a bonus source of protein!  We also added in some extra fruits for more nutritional benefits.  This recipe is great for college students and other people who don’t have a whole lot of extra time to cook healthy meals or even people with limited cooking resources.

Skinny Chicken Salad
1 pound canned chicken
½ cup diced red onion
½ cup diced apple
2/3 cup grapes (halved)
1/3 cup dried cranberries,
¼ cup sliced almonds
½ cup vanilla greek yogurt
1.5 T lemon juice
½ tsp. of garlic powder, salt and pepper
4-6 buns.
Combine all ingredients in a medium/large mixing bowl, mix well and scoop desired amount on desired type of bun.

Become Fit and Reduce Cancer, at the same time!!

BC RibbonOctober is Breast Cancer awareness month, and chances are we know someone that has had to deal with this unfortunate condition. Whether it be a family member, friend, or colleague; Breast Cancer can potentially rear its’ ugly head when it’s least expected.  And to the guys reading this, this isn’t just for the ladies to read, there’s a take-home message for you dudes too. I recently read an article titled: Physical Activity and Reduced Breast Cancer: A Multinational Study in the Journal of Nutrition and Cancer. Basically this article provides premise that correlates being physically active to reducing the risk of having Breast Cancer. Now some of you are probably thinking “I’m 19 and healthy as can be! This article is for older women!” Not so fast there ladies. While it is more common for “older women” to develop the cancer, it can also occur in women before they reach menopause.

So in considering this, what can you do now to reduce the risk later? The answer is quite simple. Be active now and stay active as you age. This study showed that being physically active for 30-150 minutes per week can help reduce the risks of getting breast cancer. Now of course I would lean towards the 150 min. per week, but maintaining a physically active lifestyle is what is key here. Now there are various factors that are thought to be the cause of Breast Cancer, one of them being lifestyle choices. Having an unhealthy weight combined with a bad habit like smoking only increases the risk of not just cancer but other chronic diseases.

I’m not gonna go into all the complex physiology behind it because you would end up reading a novel, but basically it has to do with hormones such as estrogen and insulin. So what’s the best bet in this situation? Same as above. Stay active! Physical Activity isn’t always about looking good for yourself or other people; it can literally help you live longer by preventing diseases from harming you. That being said, guys need to be just as active as the ladies. We aren’t immune to diseases just because we have a Y chromosome written in our genes. Men have just as many problems waiting for them (like testicular cancer), which is why it’s so important to have a healthy lifestyle.

Being physically active in our young lives now will help boost our chances of living longer and better. Seems like a small price to pay for a lifetime of (hopefully) disease-free living.


– FLEX Intern Matthew McCreary


Save your Halloween Costume!  The UND Health & Wellness Hub, University Counseling Center, Active Minds, & UND Cares will be hosting a costume 5K to support mental health awareness in our community and raise awareness for the UND Student Organization, Active Minds, which is currently recruiting new members.  Don’t miss your chance to stomp out stigma and raise awareness for mental health in a fun and healthy way!

                What: Costume 5K for mental health awareness

                Where: Lincoln Drive Park

                When: Nov. 2nd @ 10AM

                Cost: $15 (includes T-shirt and drawstring bag while supplies last)

                Registration: Health & Wellness Hub (Memorial Union) or at the event

Active Minds is the only organization working to utilize the student voice to change the conversation about mental health on college campuses. By developing and supporting chapters of a student-run mental health awareness, education, and advocacy group on campuses, the organization works to increase students’ awareness of mental health issues, provide information and resources regarding mental health and mental illness, encourage students to seek help as soon as it is needed, and serve as liaison between students and the mental health community. Through campus-wide events and national programs, Active Minds aims to remove the stigma that surrounds mental health issues, and create a comfortable environment for an open conversation about mental health issues on campuses throughout North America.

The UND Chapter of Active Minds is currently recruiting new members.  If you are interested in getting involved with Active Minds, please contact Dr. Myron Veenstra of the University Counseling Center at

 View the promotional video!

Your Turn.

Take a moment to imagine something with me: You are given money to change/create something in the Grand Cities area that would help to make it feel more like a place you want to live. It’s your idea, your plan, and your operation. What would you do?

OK, now stop imagining and start doing: dreaming, thinking, planning… sketch it out on paper.

It might be your birthday, but even if it’s not you now have this unique opportunity to make an impact in our community. With funding from the Knight Foundation and Community Foundation, YOU- college students, recent grads, young people, youthful professionals and groups, and Millennials are encouraged to submit ideas they’d like to see come to life.

A group of students and community professionals from Grand Forks and East Grand Forks have been meeting up to put together this opportunity, which we’re calling Forkin’ it Over. This is a chance for you to learn more about what the area has to offer and what it needs to offer in order to be more attractive to young people; to connect with the community in new and innovative ways; and to be informed and engaged with a variety of great people in our community.

Nothing fun to do here?
Too hard to meet people in the community?
Feeling as though we lack stuff?

Apply for a micro grant from $500-3,000 by visiting and clicking on the Micro Grant button to fill out one-page form by 5:00pm on Monday, November 18th.. Ideas will be presented and grants will be awarded at a Grants Night Event on Thursday, November 21st at the Empire from 7-9pm. Whether or not you submit an idea, you are encouraged to attend for an evening of networking, food, beverages, music and more!

Need some inspiration? Click here!

For more information, check out this Poster. 

Spooky Family Fun Day

It was a spooky day at the UND Culinary Corner today!! For Family Fun Day we made Goblin Blood, Graveyard Dirt and Ghost Bananas!  It was such a fun day to get us in the halloween spirit. All of these recipes are really fun to make and very simple. They would be ideal for a childrens halloween party, or even an adult halloween party, to bring out our inner child! One of the kids that stopped by said, “WHERE DID YOU GET GOBLIN BLOOD!?” Then I had to explain what it really was!  The kids really enjoyed these snacks and thought they were really cool!

Halloween Graveyard Pudding Cups Recipe:
(Makes 8-10 servings)

1 (3.9 ounce) package chocolate instant pudding, prepared
1 (8 ounce) container Cool Whip
30 chocolate sandwich cookies, crushed
Pepperidge Farm Mint Milano cookies
Frosting for writing
Candy corn pumpkin

Prepare pudding according to directions on the box.  Fold in Cool Whip.  In small clear cups, place a large spoonful of pudding mixture and top with crushed cookies.  Use frosting to write “RIP” on each Mint Milano Cookie and place in pudding.  Add a candy corn pumpkin for garnish.

2 cherry punch packets
2 c. sugar
1 (12 oz.) frozen orange juice from concentrate
1 Liter Sprite, refrigerated
1 pkg. gummy worms
Fill an ice tray with water.  Lay as many gummy worms in as you’d like.  I made sure that they were sticking out for a neat effect in the cup later on.  Stick in the freezer and let freeze completely.  For the drink, combine all ingredients in a large pitcher or bowl and stir well.  You may need to mash in the orange juice.
To make the Ghost Bananas all I did was cut a banana in half and arranged chocolate chips as the eyes and put a chocolate chip upside down for the scary mouth! Very simple and fun!
Have a good weekend!!


October 25th’s Crock Pot Cooking class!

At our Crock Pot cooking class today, we made Philly cheese CHICKEN sandwiches! These delicious sandwiches put a healthy twist on the classic “Philly Cheese Steak.”  Using chicken instead of steak reduces the amount of fat and cholesterol in the meal without sacrificing the protein source.  Protein has many important functions in our body; it is used to make hemoglobin (the part of our blood that carries oxygen), it is also used to build muscle, along with many other important functions! Yay protein!  This recipe has a good source of protein and veggies and is super easy. This class is very laid back and we try to get the participants involved as much as possible! I demonstrated how to cut onions and green peppers in an efficient way (although there are many techniques to do this). Next week we will be making stuffed green peppers, so bring yourself and your crock pot next Friday (November 1st) and we will have lots of fun in Culinary Corner.

10-25 picture from recipe's site

Slow Cooker Chicken Philly Sandwiches


  • 2 tablespoons butter
  • 1 large sweet onion, sliced
  • 2 green bell peppers, sliced
  • 3 boneless,skinless chicken breasts, sliced
  • 2 tablespoons Dale’s Steak Seasoning
  • sliced Mozzarella cheese
  • hoagie rolls


  1. Spray a 3 – 4 quart slow cooker with non-stick cooking spray and turn to LOW heat.
  2. Add butter, onions and green peppers.
  3. Toss chicken with steak seasoning, salt and pepper, then add to slow cooker.
  4. Cover and cook for 5 hours.
  5. Serve on hoagies with a slice of cheese melted on top.

Running with Lynn Show

Good morning UND looking very sunny out there with a high of 28 partly cloudy.

The top two movies of the week [Captain Phillips] I personally saw this movie and at first I thought to myself why would any one want to see a move about a screwdriver? This movie is based on a true story and will keep you on the edge of your seat all 2 hours and 13 min. [Gravity] A must see on the big screen, [RED ALLERT]do not waste time to see it on Dvd,A Space mission goes bad, its do or die time got to get home. I have a message for all you movie lovers out there [don’t bring an outside drink into the movies] personal story I snuck a drink in, and the movie guy caught me. He stood in front me and said  (Where did you get that?) I hesitated for a moment he says(we don’t allow any outside beverages or snacks and if I see that in here again I will confiscate it!

have a nice day everybody

Say “Good-bye” to your Back and Neck Pain!

Are you one of those sitting a lot, not taking stretching breaks, constantly wearing a heavy backpack, or not exercising much? If yes, you may have noticed that back or neck pain has become a frequent guest. Even though you might be ignoring it, your body is actually trying to tell you something. It is time for you to start thinking about your posture when you sit, stand, sleep, and carry heavy backpacks or bags that might be weighing more than is healthy for your spine.

The danger is that if you keep ignoring the pain in your back and neck, your muscles will get strained or pulled and will stop supporting your spine correctly. Guess what- if your spine is not supported correctly, your vertebrae can get misaligned, nerves between the vertebrae can become pinched, and your brain will not be able to communicate with the body organs (how it usually does through the nervous system). This is not the news you want to hear about your spine and organs, right?

So how can you avoid the misalignment in your spine and say good-bye to the pain? There are a couple of good tips to consider:

  1. Exercise! Do it on a regular basis, not just weekends or when you have time. Exercise every day! Build up those back and neck muscles to help support the vertebrae and spinal ligaments.
  2. Maintain a healthy diet and weight. The less weight you are carrying around, the less stress you are putting on your back and neck joints and the less pain you will feel.
  3. Rest! Get a good night’s sleep every night, your muscles will be rejuvenated and ready for the next day.
  4. Relax! Take time to distress and become as stress free as possible; this will help those “knots” in your back.
  5. Keep good posture habits! Make sure that your back is straight, shoulders are squared, chin is up, chest is out, and stomach is in. If you can draw a straight line from your earlobe through your shoulder, hip, knee, to the middle of your ankle—–you’ve got it! To learn more about good posture, go to
  6. When driving for long periods of time or sitting for extended hours, take stretch breaks, stand up and walk around at least once an hour.
  7. Avoid tucking the phone between your ear and shoulder and do not sleep on your stomach. This can cause stress and extra pressure on your cervical vertebrae and pinch nerves.
  8. Get lots of vitamin D and calcium. Your spine is made of bone so make sure you keep them strong!
  9. Lift with your knees bent, not from your back.
  10. Choose a well-padded backpack; wear it with both straps that are properly adjusted. It should weigh between 5-10 percent of your body weight- so keep excess items out of your bag!

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