Defining Eve Magazine Issue #2

DEFINING eve

A QUARTERLY PUBLICATION FROM THE FOLKS AT DEFINING EVE

WINTER 2005

fitness and personal training helping you maintain a healthy, balanced lifestyle

Natural Ways to Reduce Stress A Sensible Guide To Your New Year

Your Winter Workout A three month training plan to motivate you through our coldest season Great Tips On Surviving Temptation This New Year Tips On Reducing Your Stress This Holiday Season

Holiday Wish List When only the best will do: Defining Eve staff favorites

Defining Eve’s Woman in Motion

Sandy Jacobson

issue2.indd 1

11/16/05 10:04:18 AM

DEFINING

eve

Pre & Post Natal Fitness Classes - Training - Seminars - Massage

issue2.indd 2

11/16/05 10:04:30 AM

DEFINING

eve

Content

Publisher Little Red Rocket Editor in Chief Alexandra Senkow Art Director David Trump

Editorial Offices

Managing Editor Alex Senkow

Suite 200 10920 88th Ave.

Assistant Editor Mary Jung

Edmonton, Alberta, Canada T6G 0Z1

Contributors

Relax and Rejuvenate 6 Ask Alex 11 Holiday Wish List 9

780-482-7030

Writers Monique Gilbert,

Advertising Sales Office

Christine Hardy,

Suite 200, 10920 88th Ave.

Laura Sandmeyer, Alexandra Senkow, Dave Trump

Edmonton, Alberta, Canada 780-482-7030

Mary Jung

Public Relations Photography Ellis Brothers Photgraphy Photo Editor Ed Ellis

Alexandra Senkow Inquiries call 780-945-7030

Internet Web Architect AluminiumMedia

Designer

Web Design

Dave Trump

Heath Smith

Realistic Resolutions 10 A Canadian First 16 Resolution Survival Guide 18

We’re Hiring We are currently looking for the industry’s top:

Customer Service Representative Personal Trainers Massage Therapists Athletic Therapists Group Exercise Instructors

Woman in Motion 22 Success Story 13 Mail 7

If you’re a career minded fitness professional and would like to work for Canada’s top functional training studio, send your resume to alex@definingeve.com. All applications will be kept in the strictest confidence.

Your Winter Workout 14 Group Training Schedule 23 ‘Tis The Season of Stress 26 WINTER

issue2.indd 3

2005

DEFINING EVE

3

11/16/05 10:04:36 AM

Welcome

Contributors

The holidays are here and so is the endless merry-go-round of parties, shopping and, of course, eating. Temptation is lurking just about everywhere. I come from many generations of fantastic Ukrainian cooks and so I’ll be the first to admit that it’s no easy feat to put an end to the endless supply of homemade perogies and cabbage rolls.

Whatever your own family traditions are, most holiday goodies pose a direct threat to the healthy eating plan you have followed for the last eleven months. You really want to be good, yet not risk causing the war of the worlds by refusing a slice of your great aunt’s classic strawberry cheesecake.

So what’s a girl to do? Find ways to keep active, schedule in regular and consistent exercise sessions and offset holiday feasts with healthier meal choices. This will help you to stave off extra pounds and stay stress free during what is for most women, the busiest time of the year.

Try booking your exercise sessions directly into your day-timer, while keeping your social commitments in mind. Start an at-home routine such as Your Winter Workout (page 1415), which integrates stability and multi-functional exercises to intensify your workout.

Most importantly, start to develop your holiday strategy now- because time flies! It seems like only yesterday that you started working towards your goal of looking better in your summer clothes. When summer ended you found yourself indoors and less active and summer salads gave way to quick and easy meals during back-to-school madness. Thanksgiving dinner and pillowcases of Halloween candy followed, and now you must face the challenges of December’s relentless partying and the too-busy-for-anything-but-shopping syndrome.

Don’t get me wrong. Defining Eve isn’t about perfection or about impossible standards.

We’re about reality-tested strategies for living fuller, happier and healthier lives. At Defining Eve we aim to help you find ways to enjoy your favorite holiday foods rather than regret them, and give you realistic and accessible exercise options to help you stick to a routine.

So go ahead and indulge a little. Just don’t forget to offset your hors d’oeuvres and homemade shortbread with some good old-fashioned exercise.

Yours in health,

Alexandra Senkow

Editor in Chief Defining Eve The Better Body Builders

Laura Sandmeyer B.Kin, C.F.C. As an avid runner, volleyball player and once competitive speed skipper, Laura enjoys a variety of interesting sports. She’s just as passionate about encouraging her clients to try new and different types of exercise to help them discover what they love.

Monique N. Gilbert BSc, certified personal trainer and fitness counselor. Monique has offered guidance in the fields of natural health, nutrition, fitness, weight and stress management since 1989. She has received international recognition for helping people get healthy, feel better, improve their vitality and increase their longevity!

A constant source of inspiration, information and enlightenment about healthy eating and living, Monique provides support and guidance in preparing you to achieve your goals and meet life’s challenges Mary Jung, B.Kin, C.F.C., MSc., PTS. Mary is currently working on her Ph.D. in exercise psychology, and is passionate about teaching people how to adhere to exercise for life. In addition to her studies, Mary trains several clients and instructs various fitness classes. She relies heavily on exercise, meditation and her fiancée to keep her sane.

Alexandra Senkow, PFT, CFC. As Editor in Chief for Defining Eve Magazine, Alexandra is a noted expert on functional training and prenatal fitness, as well as a published fitness writer and presenter.

Alex has both traveled extensively, and lived abroad, a complement to her interest in learning new languages, which she hopes to pass on to her daughter Natasha .

4

issue2.indd 4

WINTER

2005

DEFINING EVE

11/16/05 10:04:44 AM

Technology specifically crafted for a women’s form

Créa : Pepper Studio

Photos : Dan Ferrer, Jako Martinet

Karina HOLLEKIM

Available at:

P

ACESETTER

SKI

LANGE SKI BOOTS

CRL 80 FR

issue2.indd 5

EXCLUSIVE JACKET

Spicy

&

SNOWBOARD

10054 167 Street Edmonton, AB T5P 3W4 Phone: 780-483-2005

�� ��

11/16/05 10:04:57 AM

Relax and Rejuvenate

by Monique N. Gilbert, B.Sc.

5 Natural Ways to Reduce Stress and Strengthen Your Immune System

DEFINING EVE HEALTH FITNESS NUTRITION

Stress seems to have become a constant factor in today’s fast-paced society. If left unchecked, it can wreak havoc upon our health. Learning how to effectively manage stress can mean the difference between being robust and full of life, or becoming susceptible to illness and disease. Stress can weaken the immune system and accelerate the aging process. The ability to relax and rejuvenate promotes wellness, vitality and longevity.

A healthy immune system regulates our body’s healing process and protects it against infections and diseases. When stress compromises our immune function, it can result in colds, flu, fatigue, cardiovascular disorders and premature aging. Stress increases heart rate, blood pressure, glucose levels, adrenaline, cortisol, free radicals and oxidative damage. This initiates the “fight or flight” response, places undue strain upon the heart and can also increase the feelings of anxiety and depression.

Protecting the immune system is a vital part of living longer, feeling younger and being healthy. Here are five natural, healthy ways to reduce stress, boost your immune system and slow down the hands of time.

6

issue2.indd 6

WINTER

2005

DEFINING EVE

11/16/05 10:05:00 AM

Mail

Send your questions and comments to mail@definingeve.com

Optimism

In your community

I like how your magazine encourages me to consider “real” health issues and how they affect my body. I found Mary Jung’s article on positive self talk (September 2005) really helped me to develop a more positive outlook. My glass is half full now.

Thank you.

I was encouraged by a friend to join a Pilates class at Defining Eve which I am really enjoying. My only complaint is that I have to drive further than I would like to get to your studio. Will you be offering classes at any other locations?

Allison McAllister Sherwood Park, Alberta

Val Berger St. Albert, Alberta

I first learned about Defining Eve through a news article on your Bridal Boot Camp. While your company sounds very fascinating I still don’t quite understand exactly what it is you do. Is Defining Eve a women’s only gym?

Editor’s Note: Since receiving Val’s letter in October, Defining Eve has started a series of community based classes to make our group training programs more accessible for our clients. To view a complete list of our classes please visit our website at www.definingeve.com then click on the classes & programs link.

Marcy Shewchuck Edmonton, Alberta

Inspiration Strikes

Curious?

Editor’s Note: Defining Eve isn’t a conventional gym, rather a woman’s specific personal training studio. We offer both one-on-one and group fitness training and pride ourselves on providing our clients with highly customized fitness programs and cutting-edge classes such as Bridal Boot Camp and Boxing Boot Camp.

I just read last issue’s profile on Lori Ann Muenzer and was very inspired by her Olympic journey. I only recently started exercising (at age 55!) and am motivated to achieve my own personal greatness.

Judy Turner Edmonton, Alberta

Give The Gift Of Fitness This Year Present This Coupon Before Jan 31st 2006 To Recieve 10% Of On All Services Including Massage Therapy

DEFINING

eve

Defining Eve studio’s are located in the heart of Edmonton’s river valley at #208 10920 88th avenue next to the Highlevel Diner Offer valid for new clients only. Current and past clients who ask nicely can recieve 5% off of their nexr purchase

WINTER

issue2.indd 7

2005

DEFINING EVE

7

11/16/05 10:05:03 AM

1. Walking and Physical Activity Regular exercise and physical activity strengthens your immune system, cardiovascular system, heart, muscles and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention and cognitive performance and lowers cholesterol, blood pressure, cortisol and other stress hormones.

2. Yoga and Stretching.

������ ��������� �������������

�� �������������� ������� �������������������

The slow movements and controlled postures of yoga improves muscle strength, flexibility, range of motion, balance, breathing, blood circulation and promotes mental focus, clarity and calmness. Stretching also reduces mental and physical stress, tension and anxiety, promotes good sleep, lowers blood pressure and slows down your heart rate.

3. Laughter and Humor.

DEFINING EVE

There is truth to the saying that laughter is the best medicine.

Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits your immune system by increasing the number and activity of Natural Killer T-cells. These cells act as the first line of defense against viral attacks and damaged cells. Find the humor in things and engage in activities that make you laugh to increase your immune function and disease resistance.

4. Sleep.

HEALTH FITNESS NUTRITION

TURNING POINT PHYSICAL THERAPY

Specializing In: • • • •

Sports Injuries Neck & Back Injuries Exercize Programs GAIT Analysis

Including: • computerized scan • biomechanical assessments • shoe wear advice

Anna LaBrie, B.P.T., MCPA 10708 - 142 Street

Ph: 780.451.8611 8

issue2.indd 8

WINTER

2005

Getting enough sound sleep has a profound impact on your stress levels, immune function and disease resistance. A chronic lack of sleep can leave you feeling sluggish, irritable, forgetful, accidentprone, and have difficulty concentrating or coping with life’s daily aggravations. Long-term sleep loss can also result in heart disease, stroke, hypertension, depression, and anxiety. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Strive to get 7-8 hours of sleep each night.

5. Positive Thinking.

Optimism can counteract the negative impact stress and anxiety has on your immune system and well-being. Often it is how you perceive things that determines if you get overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life throws your way and looking at the bright side of things enhances your ability to effectively manage stress.

Strengthen Your Immune System Vitamin C can be the simple solution to overcoming the regular 2 or 3 colds most of us experience during the winter. As an antiviral, it boosts the immune system, increases iron absorption and eliminates stress induced free radicals that cause cell damage and disease.

What are the best vitamin C food choices and how much vitamin C is ideal? Raw fruits and vegetables are your best choices and don’t be afraid to be colorful! Red and yellow peppers, broccoli and strawberries are among the best for high vitamin C content. For women, the recommended daily intake of vitamin C is 75 mg. Most fruits and vegetables contain around 100 mg of vitamin C. However, some researchers recommend doses of 1000 mg depending on a person’s activity level. So beat your sniffles to the punch this winter and grab something green or orange from the fridge!

DEFINING EVE

11/16/05 10:05:07 AM

Holiday Wish List When only the best will do: Defining Eve staff favorites Bolo Linz Ebano Boots Graceful lines and vintage treatments give this boot its well de served sophistication. A mix of the 1940s and today, this boot combines the eras in an extremely stylish way. Featuring a stack heel along with its unique wing tip design. A classic look with some modern flare. $650 Available at Sole Tree Shoes

Addidas by Stella McCartney Bra Top This is our favorite piece from the new Adidas line, which features the designs of Stella McCartney. Remarkably detailed and made with quality technical fabrics, you will feel like you get to wear your favorite clothes to exercise in! $90 Available exclusively at Helia Sports

Dynastar Exclusive 10 Women’s Skis The perfect ski for novice to mid-level skiers.

Designed with women’s movement mechanics in mind, this ski provides unparalleled edge grip and control on the slopes. $699 Available at Pacesetter Ski Shoppe Dr. Hauschka’s Daily Face Care Kit This refreshing and natural approach to skin care uses only pure botanical ingredients to leave your skin feeling smoother and younger. This face care kit makes an ideal gift and is perfect for travel. $30 Available at Organic Roots.

MASSAGE THERAPY it’s time to pamper yourself. massage therapy can be both therapeutic and relaxing.

Anyone who has stressed their body physically, emotionally or mentally can benefit from a gentle uplifting massage, which disperses any underlying tension throughout the body - restoring a sense of balance and soothing the effects of modern living.

Call us at 482 7030 to book your next session.

Total Body Transplant The crème de la crème of personal training packages; quite simply put- the most comprehensive, life-changing package available. Produce the ultimate and most dramatic results in the shortest period of time. $1995 Other g/c’s are available but how often do you get to give a transplant to someone you love?

Available at Defining Eve WINTER

issue2.indd 9

2005

DEFINING EVE

9

11/16/05 10:05:17 AM

Realistic Resolutions

A Sensable Guide To Your New Year

by Christine M. Hardy

DEFINING EVE

The New Year. A defining time. A time that prompts us to reflect upon the events of the past, define our goals for the future, and at the stroke of midnight, plunge forward with a renewed sense of hope and promise. The New Year is a blank slate. A chance for a new beginning. Indeed, the most logical point to “resolve” to do things differently in the upcoming year.

HEALTH FITNESS NUTRITION

In many ways, the New Year is a magical time, a time when we feel like we actually have the power to drastically transform our lives for the better. People resolve to quit smoking, get organized, take more time to enjoy family and friends and of course, one of the most common resolutions for the New Year, “lose weight” and “get in shape.”

Every single year, I observe these “New Year’s Resolutioners” descend upon the gym. Armed with their resolution for the New Year, they flock to the gym in hoards, purchase memberships and invest in personal trainers. The New-Years Resolutioners are a determined group indeed! They mean business!

Just days into the new year, they march into the gym donned in their brand new sweat pants, matching sweatshirts, headbands and brand-new, blinding white gym shoes.

I see them in every corner grinning ear to ear determined to lose weight and change their lives. These new, excited faces line the treadmills, the bikes, the cross-trainers, and the stair masters.

They pile into aerobics, kickboxing, and spinning classes. I observe them dabbling with the weight-lifting equipment and milling around the free weight area. Most make it through the first few weeks of the New Year and a few die-hards actually stick it out until the end of February. Then, one day, some time in March, I look 10

issue2.indd 10

WINTER

2005

around and I suddenly realize that all of the grinning, hopeful faces that once filled the classes and lined the cardio-equipment are gone and I never really see them again.

For some, the magic surrounding the New Year slowly fades, excuses eclipse resolutions, commitment wanes and high hopes surrender when reality creeps in and once again life returns to “normal.” Demanding work schedules, family obligations and home improvements return as top priorities, and suddenly, the New Year’s resolutions to “get fit” and “lose weight” are entirely dismissed. Others come to realize that the commitment to “get in shape” means more than purchasing a gym membership and hiring a personal trainer. First and foremost, it means the willingness to make real changes and the inner drive to take that resolution, that hope for the brand new year and impel it into reality. Declaring the resolution is the easy part; remaining committed to the goal for the 365 days to follow can try the heart and soul.

At its very essence, a New Year’s resolution is a commitment to change. Change is very difficult. Change is uncomfortable.

Change begins with a personal vow or a “resolution” to do things differently and the spirit to stay the charted course when routine beckons. Change disrupts life’s equilibrium and the question then becomes whether you have the inner fortitude to withstand those

DEFINING EVE

11/16/05 10:05:22 AM

Ask Alex

by Alexandra Senkow Dear Alex, I have had two children in the last six years, and I need to lose weight all over (at least 30 lbs) but I am mostly worried about the fat on my stomach. I have lost weight already a little bit all from over my body but nothing seems to get rid of the fat on my stomach.

What can I do?

Jen B. Hi Jen, While you can tone up your muscles through targeted exercises, the same rule doesn’t apply for fat loss. You can’t be selective about where you lose fat from first- that, is where genetics play a part.

What you can do to lose body fat and tone up all over is this: commit yourself to an exercise program which encompasses both cardio and resistance training, and eat a balanced diet that is low in sodium, fat and sugar.

Be realistic about the rate at which you should see results and try to set smaller, more encouraging goals to stay motivated.

Keep in mind that takes most women some time to return to their pre-pregnancy weight.

Those that lose the extra weight are often simply more diligent about sticking with their fitness routine for long enough to see results.

Your Fitness And Nutrition Questions Answered

When is the best time of day to exercise?

I’ve heard lots of different things.

Amy Many health experts believe that exercising early in the day will “jump start” your metabolism, allowing your body to sustain a slightly higher metabolic rate during the hours that follow.

However many medical experts, including Dr. Phyllis Zee, a neurologist at Northwestern University, feel that the best time of day to exercise is actually late in the afternoon.

This research is linked to the patterns set by circadian rhythms; internal rhythms which control body temperature and energy levels, both key elements in a more productive workout. By the afternoon your body temperature is between one and two degrees warmer, making your muscles suppler, lowering your risk for injury and improving your performance.

Whenever you work out, consistency is the key factor in seeing results from any exercise effort. Your lifestyle and work schedule often dictate the time of day at which you can be consistent with your program. If you exercise in the morning, take a few extra minutes to warm up to prevent injuries.

And if you exercise later in the evening, the old adage applies- better late than never!

This Year Give Your Resolutions A Fighting Chance coupon With A Complimentary Consultaion From The Team At

DEFINING

eve

Bring this coupon to Reicieve your complimentary consultaton by Feb 30th Defining Eve studio’s are located in the heart of Edmonton’s river valley at #208 10920 88th avenue next to the Highlevel Diner o.k so consultations are always free but hey it’s our job to motivate you

Sign up early for your chance to win a full set of Dynastar skis, Look bindings and Lange boots!

Women’s Ski and Snowboard Conditioning Camps

Plyometrics, strength conditioning and intensive cardio sessions.

These 6-week camps start in early September and run right through the winter, getting you ready to hit the slopes for the first time or helping you prepare for your strongest race season yet!

All camps are $129 plus tax check us out online at definingeve.com for class times and start dates.

WINTER

issue2.indd 11

2005

DEFINING EVE

11

11/16/05 10:05:39 AM

DEFINING EVE

“change back” forces and continue along on your journey toward your ultimate goal. Do you go out for a drink after work, or do you get to the gym and train? Do you sleep in, or do you get to the gym and train? Do you tell yourself that you will workout later, or do you stay true to your resolution and get to the gym and train? At bottom, the choice is entirely yours. No one will chastise you, indeed no one will ever know or even care that you missed your workout. You are accountable only to yourself.

Perhaps we make resolutions with reckless abandon not fully appreciating the magnitude of these statements. Certainly, they are easily discarded with a chuckle and a wave of the hand when getting to the gym regularly becomes pure drudgery. However, a resolution borne of personal desire and fortified with an unwavering commitment to accept change is a powerful vehicle for personal growth and spiritual transformation. Anything less is nothing more than an empty statement; a mere wish. You can “wish” for a better body but do you have what it takes to make it a true resolution?

As a trainer, I want nothing more than to see every single, solitary “New Year’s Resolutioner” achieve his or her fitness goals and I will absolutely put my knowledge, expertise and sheer enthusiasm behind someone’s resolution to “get in shape.” The reality, however, is that most well intentioned people accept defeat shortly into the New Year and will resurrect the “lose weight” and “get in shape” resolutions again on December 31st.

If you are someone that resolved to “get in shape” this year, then i want to provide some guidance, wisdom and encouragement to help you along on your journey. When you find yourself ready to discard or otherwise dismiss your desire for greater physical fitness, please stop for a moment and consider these 10 tips for a succesful resolution.

These are some of the things that I find myself consistently imparting to my clients when they want nothing more than to quit entirely. So, before you resolve to get in shape this year, think about what that declaration really means. Think about the unyielding personal commitment necessary to take that resolution and make it your reality. Accept that you will experience set backs along the way and consider whether you have the inner drive, the sheer spiritual fortitude to stay the course and see it through to the end.

If you believe that you have what it takes, then seize the energy and magic of the New Year, make that resolution, affirm it as your reality and never let go.

HEALTH FITNESS NUTRITION

1. “Getting in shape” is a continuous learning process, not an end in and of itself. Set realistic goals.

2. Notice and appreciate the small changes in your body. The small changes are the building blocks for total transformation.

3. Your body will not drastically change over night. When it comes to losing weight, there are no short-cuts or quick fixes. Lasting changes take time.

4. Make yourself a priority. The world will not go into a holding pattern for the one hour that you are exercising.

5. Invest in a good personal trainer. Trainers are experts in fitness. They know the way.

And ultimately, a good trainer will make you accountable to yourself.

6. Visualize how you want to look and feel. Now remind yourself that you own the power to make it a reality.

7. Do not wait until some life threatening illness prompts you to take care of your physical being. Without your health, everything else matters not. Take control.

8. Never give up. If you fall off of the fitness wagon, get back up, dust yourself off and get back to it!

9. If you have time to watch television or go to the bar, you have time for the gym.

10. Remind yourself that you can do it!

12

issue2.indd 12

WINTER

2005

DEFINING EVE

11/16/05 10:05:44 AM

Success Story Jackie Jerebic

In May 05 I started exercising again. There were many reasons that I wanted my active lifestyle back. I wanted to get into a routine. I wanted more energy. I wanted to look incredible in my beautiful white gown for my husband and to have the energy to dance all night at our reception. I didn’t just want to be in shape for my wedding day; we want to start a family soon and I am determined to be in the best physical and psychological condition I can be.

I felt like I was a world-class elite athlete training for the Olympics (my wedding) and I won Gold!

This spring I realized that I had lost touch with my fitness and needed some serious motivation and encouragement. In May I enlisted in Bridal Boot Camp and started working with a Defining Eve personal trainer twice a week. It soon became evident that I needed the workouts with my trainer and the Bridal Boot Camp not only to tone up, but to manage my stress as well. Anyone that has arranged a wedding for 250 people while trying to sell one home and build another can tell you just how stressful event planning can be.

These workouts were a welcome break from the stresses of meeting with contractors and caterers.

I was very consistent with my workouts (my trainer made sure of that!) I also worked very hard- but was surprised to learn that the

Sponsored by

Heart rate monitors McMaster Photographers

simplest exercises were often the hardest. You don’t really need a lot of fancy or expensive equipment to get fit; all you need is an understanding of how the body and mind work with proper nutrition.

I was also amazed to learn how the food I ate affected my energy levels, I never realized how important a well balanced diet is.

I am excited to say that I reached my goals of getting fit and healthy for the wedding, and looking awesome in my gown. Achieving those goals has motivated me to strive to reach the next level. Being fit makes you feel very powerful; and that’s how I feel now- like I can do anything and nothing can stop me. Once you put your mind to it and write your goals down and achieve them, you feel like you can accomplish anything!

How could you not reach your goals with this kind of support and encouragement? I felt like I was a world-class elite athlete training for the Olympics (my wedding) and I won Gold!

I now workout regularly in my home gym and I also lead a more active lifestyle with my husband. I have set a few new goals for myself to keep motivated and to help me maintain my commitment to my health and fitness. My new long-term goals are: doing regular workouts, doing classes at the studio, and to always make time for my active lifestyle and proper nutrition. I’ve even thought about picking up a new sport... but hopefully it’ll be prenatal training (cross your fingers)!

I cannot say enough about the professionalism, expertise, wealth of knowledge and incredible support that Defining Eve has given me. I have been spreading the word about Defining Eve - totally recommending it to everyone I meet. I even have my sister who lives in Holland use your web site for the exercises that you have posted.

Thank you for giving me my fitness back!

WINTER

issue2.indd 13

2005

DEFINING EVE

13

11/16/05 10:05:45 AM

Contra-Lateral Lunge

Hold a medicine ball in the palm of the extended arm. Step to the side onto the

Army Crawl

Stand with your right arm directly out in front of the body and your left knee up.

HEALTH

Begin in a front plank position either from your knees or your toes, engaging your

FITNESS NUTRITION

Mermaid

DEFINING EVE

What are your New Year’s resolutions? Many of us probably included everthing from flossing our teeth more to regular workouts on that never ending list. While we can’t help you with your dental hygiene we can keep a few of your other goals in check.

This program was designed to keep your workouts fresh and to keep you motivated through the long winter months. Whether you are currently exercising or in the process of beginning an exercise program, these four exercises are great way to find that new you in the new year.

These exercises fall under the umbrella of Functional Training.

Unlike traditional strength training, Functional Training serves to create strength through movement patterns rather than isolating individual muscle groups. By performing functional movements such as these, you will learn to use and control your own body weight through movement patterns that mimic daily activities.

Functional training requires the integration of more than one large muscle group and as a result will improve your balance, stability, and coordination.

The most effective balance exercises are done with stability equipment. Stability equipment such as the BOSU, balance boards and stability balls allow you to work your entire body as you engage your muscles to stay balanced. Most importantly, the great thing about this equipment is that it is relatively inexpensive, easy to use, is transportable, and doesn’t take up too much space.

New exercises, though challenging, can be a lot of fun!

Regardless of your fitness level, these exercises are guaranteed to add some excitement to your exercise routine. Give them a try; they might just help you accomplish one more goal on that list of resolutions.

Side Lunge

Your Winter Workout

Step up onto the bench and lay flat on the ball. Grasping the front of the bench,

Side Lunge

Contra-Lateral Lunge

Month One Beginner

8 - 10 reps

8 - 10 reps

1 Set

1 Set

MonthTwo Intermediate

10 - 12 reps

10 - 12 reps

1 - 2 Sets

1 - 2 Sets

Month Three Advanced

12 - 15 reps

12 - 15 reps

2 Sets

2 Sets * These excercises and hundreds more can Your Winter Workout is a general fitness track, give us a call and we’d be more than P.S: Remember to consult with your physician when

14

issue2.indd 14

WINTER

2005

DEFINING EVE

11/16/05 10:06:15 AM

BOSU as you transfer the ball into the other hand. Sit back into a lunge without allowing your knee to come past the top of your shoelaces. Return to start. Repeat.

Inhale as you step back into a lunge, rotating your arms so the other arm is now extended out in front of the body. Push up through your foot to return your starting position.

core to maintain a straight body position. Begin by replacing one elbow with one hand, followed by the other elbow with the other hand. Return to starting position. Repeat.

exhale as you gently lift your legs towards the ceiling. Be sure to engage your core to protect your lower spine. Hold for 2 seconds before you lower your legs. Repeat.

*B-6 Bent Over Row

*A-5 Standing Windmill

Army Crawl

Mermaid

8 - 10 reps

8 - 10 reps

4 - 6 reps

4 - 6 reps

1 Set

1 Set

1 Set

1 Set

10 - 12 reps

10 - 12 reps

8 - 10 reps

8 - 10 reps

1 - 2 Sets

1 - 2 Sets

1 - 2 Sets

1 - 2 Sets

12 - 15 reps

12 - 15 reps

10 - 12 reps

10 - 12 reps

2 Sets

2 Sets

2 Sets

2 Sets

be found on our web site: www.deďŹ ningeve.com under the excercises link. program designed to give you an idea of what we do at DeďŹ ning Eve. If you are interested in a customized program or you are in need of some motivation and accountability to help you stay on happy to help. starting a new exercise program.

issue2.indd 15

11/16/05 10:06:39 AM

Canada’s First Women’s Personal Training Studio If you are looking to get back

DEFINING EVE

trainer. I have seen women who have into exercise, joining a gym may not never exercised before, transform their be the answer. While you may have bodies beyond recognition.” Alexgood intentions, if you are like most andra, who has been working in the fitness industry for ten years knows of the population, your momentum will last only a few short weeks. A few what it takes to keep women on track, months later, your gym membership “Results do count, which is why we will mean little more to you than anensure that your program is tailored other monthly payable-automatically to your exact needs.” withdrawn from your account.

As a new personal training cliCompanies like Defining Eve are ent what can you expect? In your first meeting, your personal trainer changing the face of exercise, providing women with a comfortable will discuss your health history and exercise environment, and the level personal goals in order to custom of accountability, motivation and design a program just for you. A fitsupport needed to adhere to and see ness assessment is then completed to results from an exercise program. A establish your starting point and track Canadian company, first established your results. With each session, your in Edmonton in 2003 as a mobile trainer will motivate you, monitor personal training service for women, your progress, ensure that you are the growing company now operates using the proper technique, and assist Canada’s only women’s specific peryou in advancing your fitness level. sonal training studio, located in the To prepare for your initial consulheart of Edmonton’s river valley, suite tation with your trainer, clients visit 200, 10920 88 Avenue, Edmonton, www.definingeve.com to download next to the High Level Diner. the client information forms. While The training philosophy at Defining online you can subscribe to another industry first, a monthly e-news letter, Eve places it’s emphasis on individualized training programs, based on which contains free articles and tips on fitness and motivation. It’s nice needs assessments and goal setting.

Michelle Piper, who works with a to know that in a society of one size fits all, there is a fitness service that is Defining Eve trainer out of their private training studio, knows first hand the polar opposite. A company that what can be achieved by following offers a unique and custom exercise a custom training program, “I never program to each and every woman thought that I would enjoy working that walks through their doors. out. Over the past ten months I have lost 40 lbs and feel the best I have in years”.

Alexandra Senkow, Fitness Director for Defining Eve explains that personal training is no longer a service for the elite or the already ultra-fit population. The company is the first of its kind, with a focus on training women, whatever their starting fitness level.“Women see the best results in the shortest amount of time when they work one on one with a personal

HEALTH FITNESS NUTRITION

16

WINTER

2005

DEFINING EVE

Untitled-1 issue2.indd 16

11/16/05 10:06:57 AM

Untitled-1 1 issue2.indd 17

10/28/2005 9:52:23 AM 11/16/05 10:06:58 AM

Resolution Survival Guide

by Mary Jung

Five Great Tips On Surving Temptation This New Year

DEFINING EVE HEALTH FITNESS NUTRITION

Maybe it’s subconscious. There’s holiday cheer everywhere – with all those distracting colours and sounds, nobody will notice if you have a few pieces of shortbread. Even you!

No point in writing them in your dietary log if you don’t really remember eating them.

And maybe, just maybe, your hips won’t notice either! Right? Sigh... wrong. It is true that tempting foods and drinks abound this time of year. It is also true that your metabolism will be aware of every savory crumb you put into your mouth.

Some things we simply cannot change, like the way our culture enwraps rich foods and drinks in almost all of our social gatherings and festivities. The good news is we can change the way we eat without moping like Scrooge at buffet tables. All you have to do to make it through the holiday cheer without having to make New Year’s diet resolutions is to change the way you party. Honestly! Read on.

18

issue2.indd 18

WINTER

2005

DEFINING EVE

11/16/05 10:07:02 AM

issue2.indd 19

11/16/05 10:07:04 AM

Remember, more food is coming. Same thing goes for the buffet entrée plates – take small portions of dishes you’d like to try, and spend time enjoying what’s on your plate. The bonus? You won’t make a mess on the floor (which inevitably happens every time you try to gobble down a mountain of food on a weak paper plate).

Keep your hands occupied.

DEFINING EVE

Hot Stone Massage Therapy at Defining Eve

HEALTH

Call 482 7030 to book your next appiontment

FITNESS

Socialize with friends, not food.

NUTRITION

Instead of focusing on which foods you need to hoard before everyone else gets to the best desserts, keep your attention on the reason for the party – to see your friends and family. Spend your time talking, and listening, to the hosts of the party, relatives from far away, and good friends. This way, you can let your true feelings of hunger guide you over to the table only when you are ready.

The bonus? Your friends and family will appreciate the quality time you spend with them.

Accept the size of the plate.

If the social gathering is a buffet, or if you’re trying to figure out how many appetizers to eat, let the size of the plate guide you. Those paper plates were made smaller than most American restaurant servings for a reason! Avoid making the appetizers the entrée by filling up that small appetizer plate (or napkin) only once.

20

issue2.indd 20

WINTER

2005

At evening events, use your right hand to hold that spritzer (half white wine, half calorie-free sparkling water or club soda) and your left hand to hold a glass of water. As foolish as it may seem, your hand is bound to wander over to those Nanaimo bars unless it’s busy. If at a sit-down dinner, hug that coffee/tea cup with both hands when dessert comes. You’ll inconspicuously look as if you’re warming your hands, not gripping for self-control. The bonus? No hangover for you; consuming equal amounts of water for every alcoholic beverage you have eliminates the headache the morning after. This will also slow your drinking down, so overall you intake smaller amounts of empty calories.

Give healthy food a chance.

You know that you’re supposed to eat a rainbow of foods. Clarification: green and red sprinkles on shortbread do not count, nor does red wine. Fill that plate with seasonal favourites, such as turnip, yams, squash, cranberries, and lean turkey. Let fibrous fruits and veggies fill up the bulk of your plate, with carbohydraterich (e.g., dinner roll) and protein-rich (e.g., turkey) foods taking up no more than a quarter of your plate respectively. The bonus?

Dishes that don’t need gallons of oil to make them taste good are not only more nutritious than their greasy counterparts, they are also delicious!

Bring the alternative.

“There wasn’t anything healthy to eat there” is not a legit excuse for binging on stuffing and cheesecake. Even if the hosts do not request a dish from guests, bring something healthy. A spread of raw veggies and low-fat dip is always welcome, and it ensures that you have something to munch on other than sugarcoated nuts.

Another option is to please the vegetarians. Most vegetarian dishes are stock-full of nutrients and low on processed fats (read: eat vegetarian dishes even if you’re not!) If you’re going to a dinner party, bring along a healthy non-meat dish and watch the vegetarians flock to you in praise. The bonus? Filling up on nutritious, yummy dishes means your night doesn’t have to be a self-disciplinary war.

DEFINING EVE

11/16/05 10:07:39 AM

� � � � � ������������ � ��������������������������������� � � �������� � � � � � � � ��� ������� � � � � � � � �� ������� �������������� ��� ���������

��������������������������������

issue2.indd 21

� � � � � �

11/16/05 10:07:44 AM

Defining Eve’s Woman in Motion

Sandy Jacobson

Edmonton is a city typically known for its massive shopping mall and its beautifully preserved river valley. In recent years however, world-class athletes like Sandy Jacobson have moved Edmonton into the spotlight of international competition. With dozens of accolades, including gold medal finishes in both the 10000 Meter and Half Marathon Road Events at the 2005 World Masters Games; Jacobson is currently ranked as Canada’s top female marathoner.

issue2.indd 22

11/16/05 10:07:49 AM

n

group training (4 great classes to get you into shape this winter)

Pilates Imagine an exercise program that you look forward to, that engages you, and that leaves you refreshed and alert with a feeling of physical and mental well being. The Pilates Method of body conditioning will do all this...and more. Pilates is an exercise system focused on improving flexibility and strength for the total body without building muscle bulk. The Pilates Method is not just exercise, it is a series of controlled movements engaging your body and mind, performed and supervised by our extensively trained instructors and personal trainers. The Pilates Method can work for everyone, regardless of fitness level. Boxing Boot camp Punching, kicking, skipping, push-ups, and crunches...Not only is this training session a blast but it’s a great way to lose body-fat, tone your muscles and get out all your aggression! Learn to use boxing gloves, punching pads, medicine balls, skipping ropes and other training tools. Bridal Boot camp Look and feel your best on the most important day of your life.There are very few occasions in your life as important as your wedding day. Whether you are the bride, groom or a member of the wedding party you want to look your absolute best. Defining Eve can help you lose the weight you want and help you keep it off long after the honeymoon is over. This boot camp style course will give you the “kick”start you need to get the best results for your big day. You will also have the motivation and encouragement of Defining Eve’s staff. We will even teach you healthy eating habits, giving you the flexibility to eat out or travel and still stay on track. Rise and Shine Get up with the sun and start your day off right with the best workout of your week. This fun and engaging hybrid program gives you the best of cardio and strength. Blast calories on the bike and tone your muscles with a cutting-edge strength and endurance component. Be prepared to work hard, sweat and feel absolutely energized for the rest of your day. call 482 7030 to reserve your spot or visit us online at www.definingeve.com

WINTER

issue2.indd 23

2005

DEFINING EVE

23

11/16/05 10:07:51 AM

E

dmonton born Sandy Jacobson shining example of her extraordinarily positive attitude. Because for is Canada’s top ranked female marathe world-class athlete, her Olympic dream isn’t over, it’s just been thoner. In addition to maintaining this put on hold until the 2008 Olympics in Beijing. elite status, Jacobson is married, has an 11-year-old son and works full time Have you always been an athlete?

You’re not going to believe this, but I think that it was at 19 that I as a Campaign Administrator for The Steadward Centre for Personal & Physiquit smoking and joined a local gym. I started lifting weights and cal Achievement at the University of doing cardio classes. I actually got into triathlon before I got into Alberta. She regularly presents at speakrunning. I was competitive at triathlon for a short time- then it was ing engagements, is an involved member natural to get into running, which was my strongest in the three of her community, and a volunteer at disciplines.

Where in the world has your running taken you? charitable events throughout the year.

Simply put, Sandy Jacobson makes even I’ve traveled as far as Albuquerque and Italy to train. And I’ve competed in France, Italy all over the States and Canada. That’s the greatest overachiever look like a complete and utter slacker. something I love about competing at this level- it gives you a chance to see the world.

Though it certainly wasn’t the first successful race of her running career, What advantage has training abroad given you?

Sandy Jacobson made Canadians sit up I feel very fortunate to have been able to work with one of the best and take notice when she was the first coaches in Italy. The mentality in Europe is so different than that of Canada of the US ... at least for marathon. If you want to run fast, woman to cross the finish line at the National Capital Marathon in Ottawa you have to train fast. There is no magic or short cuts to be taken. in 2003. In just one short year Jacobson When training in Italy I got to run with world-class athletes from had managed to take seven minutes around the globe that are always pushing me farther than I thought off of her time, making her the fastest I could go. The better your competitors run, the better you run. By female marathoner in the country. the time you persevere through the training, the marathon is a piece of cake.

When Jacobson set a personal best of 2:33:51 later that year at the World Championships maraWhat is it you like about competing on an international level? thon in Paris, many thought that would be the race to send her to The camaraderie in the marathon is fantastic. At this level marathon is really a small international community. I have made friends the Olympics. After all, Jacobson had met the International Olympic Committee (IOC) qualifying time of 2:37:00 and was easily with other marathoners from so many other countries, boarded Canada’s best ambassador for the sport. But the Canadian Olympic with some great women runners, like the Kenyans. But on race day it’s different. It’s almost like you put on a mask, your game face.

Committee (COC) had just recently bumped up the standards for Athens, meaning that Sandy would need a time of 2:28:14 or better You don’t want to appear nervous, or to make other competitors to make the Olympic team. feel like they have an upper hand. It’s funny because ordinarily I’m In pursuit of a race time worthy of a plane ticket to Athso friendly and outgoing and on race day I’m focused- almost like ens, Jacobson had previously spent months away from her family an actor or a different person. in a high-intensity training environment in Italy, working alongside Sandy, what do you consider your greatest accomplishment to date? coach Claudio Bellini. To make the cut she would need to make Running in the 2001 World Championships in Athletics that were another serious commitment to her training. A determined Jacobheld here in Edmonton. It was amazing to run by all of these people son, though already overextended, decided on a month of interval that were holding signs- there were even kids holding up signs with training followed by a month of altitude training in Albuquerque, my name on it. It touched me to see how much everyone supported hoping that it would give her the additional speed she needed. me. Sometimes you feel like you’re running a race alone the whole The time training at altitude did not produce the desired way but on that day there were so many people there to cheer me effect; Jacobson was left feeling chronically fatigued. A series of on. tests with exercise physiologist Dr. David Smith, an expert on You are such an inspiration to so many female athletes; I’d like to distance running and altitude training, revealed that Jacobson was know what inspires you? severely overtrained making her extremely prone to injury. The The people that come to use the Steadward Center, where I work, Edmontonian was going to have to step down for this year to let are a huge inspiration to me. You just have to take one look at her body recover. the obstacles that these people overcome with their determination.

They humble me by taking the time to congratulate me on my races, Over the last few years, the aspiring Olympian has taken a leave of absence from work, spent months away from her famwhen I am the one who is inspired by their incredible strength and ily and literally poured her heart and soul into running. Sandy perseverance.

Jacobson has turned her life completely upside down to chase her Where to from here?

Olympic dream. And though Jacobson did not make it to the 2004 The 2008 Olympics in Beijing. I’m only 39- I still believe my best Olympic games, she’s not sitting around, feeling sorry for herself. performances are yet to come!

A recent interview with the relentlessly upbeat local runner was a 24

issue2.indd 24

WINTER

2005

DEFINING EVE

11/16/05 10:08:03 AM

Sandy’s Winter Running Tips With winter upon us, it is hard to stay enthused in cold temperatures and tons of snow. Here are a couple of tips to help you stay motivated.

Run for time not distance – do not let yourself get discouraged if your time is significantly slower on your normal training routes during the winter months. Winter surfaces can be challenging and cause us to shorten our running gait.

Dress in layers – having fabrics that pull the sweat away from your skin will keep you comfortable and warm during the cooler months. Remember, you are better to over dress than to under dress.

Wear something reflective – make yourself visible. It is important to wear apparel that can be seen by motorists. Wear a reflective vest, jacket, tights, wear a headlamp, etc.

Remember to drink – just because it’s cold outside doesn’t mean you will not dehydrate during your workouts.

Cross train – winter is a great time to try a new activity. Spend some time in the gym, try a yoga class or build your cardio in the pool.

Build up your aerobic/endurance base – speed training can be risky in the cold and snow. Winter is a good time to build your aerobic base and will only enhance your upcoming race season.

And when all else fails ...

Pick a destination race – there is nothing like committing to a goal to keep you motivated.

I’m only 39- I still believe my best performances are yet to come!

WINTER

issue2.indd 25

2005

DEFINING EVE

25

11/16/05 10:08:07 AM

‘Tis The Season Of Stress

by Mary Jung

DEFINING EVE HEALTH FITNESS NUTRITION

Mother Nature has just laid another blanket of snow outside your door, you still don’t have any ideas for what to buy for your boss and in-laws, and your mother, who is staying with you for the entire holiday season, has just made a fresh batch of shortbread. Exercise not the first thing on your mind? Not surprising. It may be the season to be jolly, but for a busy woman, ‘tis the season of stress.

We know that exercising will lower our stress levels, make us feel better about ourselves, and can actually add joy to the festive season. But how do you fit in exercise while taking care of kids, buying/making presents, cooking dinners AND attending all of your social engagements?

Be realistic. Although you love going to that spin class after work and every Saturday morning, the hustle and bustle of holiday shopping may force you to rearrange your schedule. Often, this sets good intentions and exercise consistency into a downward spiral, and along with it goes all attempts at eating healthy. To avoid these feelings of failure, invite spontaneity back into your life.

Economize time. Is exercise a chore? Then make your chores into exercise. Shovel your driveway and steps! Rather than viewing this as a chore that you try to pawn off to someone else, thank the clouds that they’ve given you an opportunity to work your muscles at a new angle. If you’re sore the next day, feel great about yourself! You just pushed yourself harder than you have for months at the gym! Just remember that the best workout comes from bending your knees, taking small loads of snow, and keeping your core contracted throughout the whole outdoor workout.

Get outside. Tired of treadmill running? Don’t curse the snow, bless it! It’s given you the opportunity to combine playing with the 26

issue2.indd 26

WINTER

2005

kids with a killer workout. Think of the options! From tobogganing (remember you have to run up that hill with your kids, not just stand at the bottom of the hill), downhill/cross-country skiing, to skating, your kids will love when you forget about chores and let yourself play.

Sneak a cuddle. Think that romance is off limits during this busy time? Au contraire! With all the magic in the air, there’s no better time to spice things up. Go for a walk with your partner to see the neighbors’ lights, opt to go ice fishing if you can snowshoe there and back, and hike together to cut down your own special Christmas tree. Oh, and just in case you need a reminder, snuggling up with your partner is a fantastic way to take your mind off the treats in the kitchen.

Embracing seasonal changes will not only enable you to stay active during the holiday cheer, it may even get you past those staggering exercise plateaus. If you think of time spent cutting a rug at the holiday work party as a necessary stress-relief session, building a snow fort with your kids as bonding time, and cross-country skiing with your partner as a romantic interlude, your won’t even realize that you’re effectively cross-training your body for a fitter, more sane, you. Cheers to an active holiday season!

DEFINING EVE

11/16/05 10:08:19 AM

issue2.indd 27

11/16/05 10:08:22 AM

Fitness Solutions for a Healthy Lifestyle

• Personal Training • Pilates • Group Excercise Classes •Yoga • Massage Therapy • Pre/Post Natal • Bridal Boot Camp • Nutrition Defining Eve is Canada’s premier provider of personal training and fitness solutions for women. At Defining Eve we are dedicated to enhancing women’s lives through exercise. Our team of fitness and healthcare professionals are committed to helping you achieve your goals. We strive to make exercise highly accessible for all of our clients and can work with you out of your home, your office or in our studio. We offer a wide variety of services designed to help you maintain a successful exercise routine and healthy lifestyle habits.

to find out more about defining eve visit www.definingeve.com, call us at 780 482 7030 or visit our women’s only studio at suite #200 10920 88th ave

The BETTER Body Builders

issue2.indd 28

11/16/05 10:08:31 AM