Defining Eve Magazine Issue #5

DEFINING eve A QUARTERLY PUBLICATION FROM CANADA’S TOP WOMEN’S PERSONAL TRAINING STUDIO

WHY BEING A GROPIE IS GREAT

THE RIGHT SPORTS BRA

TIPS FROM A PERSONAL TRAINER’S TOOLBOX

DEFINING BY DESIGN A L E X A N D R A

S E N K O W

HAWKSTONE STUDIO NOW OPEN

BACK FROM A BREAK

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HAWKSTONE STUDIO’S GRAND OPENING EXTRAVAGANZA

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FALL 2006

PUB#: 41244574

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To Be a BETTER mom a BETTER boss a BETTER better half a BETTER me

Hawkstone Studio Now Open!

#204, 18332 Lessard Rd. next to Sobeys. Call us at 487 0704

Why do you do it?

The BETTER Body Builders Call us at 82 7030 or visit us online at www.definingeve.com

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WELCOME

CONTRIBUTO R S

It’s September, and unofficially, at least in my opinion, that makes it “family month”. Everyone is bustling around getting ready to go back to school. After lounging on the patio all summer long, we’re ready to get back into a routine. Back to packing healthy brown bag lunches and back to the gym.

For me, September is a good reminder to refocus on family. As a business owner, wife, and the mother of two young children I assure you that each new day holds more of life’s little surprises than the last. Any schedule we have is in constant progression. Par example: Our darling son Ollie was born on July 24th, 2006. Four days later I was back to teaching Boxing Boot Camp. Ten days later we started the construction of our new Hawkstone studio.

Admittedly, our family life is most often fast-paced; this summer on the other hand, was at full warp-speed.

I don’t know if onlookers were mainly shocked, or impressed. Many of the studio clients however, were decidedly enthusiastic that I should be the next Woman in Motion. I balked at the idea. How ludicrous. Not only am I the Editor in Chief of Defining Eve Magazine, I’m a recreational athlete at best, not our typical material for the Woman in Motion feature. But clients were insistent that my speedy recovery (from an even speedier labour and delivery) inspired them. I was hesitant, not confident that my story was any real source of motivation. After all, there’s no Olympic medal around my neck, no first place finish to speak of.

But then I reflected on the individual that first inspired me to become more fit, back when I was living on a Kibbutz in Israel. Three weeks after arriving in the country, I watched as an eighty-nine year old man rode his bike up the steep incline to the top of the Jordan Valley.

Though I’m sure that he was completely unaware of it, if I had to pinpoint the event, the moment in my life that I was inspired to fitness, it was that first day that I saw a man, sixty years my senior, achieve a feat that took me nine straight months of daily attempts to attain. For him, it was just a daily ride to work.

For some of us the greatest inspiration comes from witnessing the accomplishments of others. I hope that in this issue of Defining Eve Magazine you will find some of your own inspiration and support, towards making your family’s health - and your own - a priority.

Yours in health,

Alexandra Senkow

Editor in Chief Defining Eve The Better Body Builders

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Fall 2006

Katelyn Kelly B.P.E., Katelyn enjoys utilizing the principles of Pilates and core conditioning to create long, lean and strong bodies.

She is most passionate about working with women who never thought they were athletic to show them how they are more capable than they thought. A recent trip to Uganda has given Katelyn many interesting stories, which help her clients keep their minds off of the intensity of particularly hard exercises.

Chrissy Ramstead, Bachelor of Exercise Physiology, ASEP certified Exercise Physiologist. Chrissy is passionate about helping women explore different exercise optons and enjoys teaching creative ways to incorporate daily activity. When she’s not working one-on-one with clients, Chrissy can most commonly be found outdoors running, biking, snowboarding, rollerblading, hiking or ice-skating, weather permitting of course.

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 husband to keep her sane.

Lindsay Ferguson, PFT, CFC. To Lindsay personal training is a winwin situation. Clients get the results they want and she gets the satisfation of helping them achieve their goals. Working with a variety of women ranging from beginner exercisers to long-standing athletes, her good sense of humor and no-nonsense attitude ensures that her clients have a good time while getting the most from their efforts.

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CONTENT PUBLISHER Little Red Rocket ED I T O R I N C H I E F Alexandra Senkow ART DIRECTOR

Dave Trump

M ANAGING EDITOR

Alexandra Senkow

A SSISTANT EDITOR

Mary Jung

C O N T R I BUTING WRITERS

MAIL 07 YOUR FALL WORKOUT 14 WHY BEING A GROUPIE IS GREAT 18

Chrissy Ramstead, Lindsay Ferguson, Katelyn Kelly, Alexandra Senkow, Dave Trump, Mary Jung

PHOTOGRAPHY

Ellis Brothers Photography

PHOTO EDITOR

Ed Ellis

DESIGNER WEB ARCHITECT WEB DESIGN

Dave Trump AluminiumMedia Heath Smith

EDI T O R I A L O F F I C E S Suite 200, 10920 88th Ave. ADVERTISING SALES OFFICE Edmonton, Alberta, Canada

SUCCESS STORY 13 ASK ALEX 06 WOMAN IN MOTION 23

T6G 0Z1 780-482-7030

PU B L I C R E L AT I O N S Alexandra Senkow Inquiries call 780-945-7030

RETURN ALL U N D E L I V E R A B L E C A N A D I A N A D D R E S S E S T O : #200, 10920 88 Avenue, Edmonton, AB, T6G 0Z1

WE’RE HIRING

DEFINED BY DESIGN 10 BACK FROM A BREAK 08 THE RIGHT SPORTS BRA 26

We are currently looking for the industry’s top:

PERSONAL TRAINERS MASSAGE THERAPISTS PILATES INSTRUCTORS ATHLETIC THERAPISTS G ROUP EXERCISE INSTRUCTORS C U S T OMER SERVICE REPRESENTATIVES 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

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ASK ALEX Hi Alex, I’m writing to you because I am tired all the time although I sleep for 7-8 hours each night. I’ve been checked by a doctor, and I’m totally healthy. I’m 55, the mother of two teenage boys and by the end of the day I feel completely exhausted. I’m too tired to get my housework done, let alone exercise.

I’ve gained 45 lbs in the last two years and I know that I need to start a program but can’t find the energy.

Jane Hi Jane, For many women, a lack of physical activity becomes the start of the downward spiral of lowered energy levels and a sedentary lifestyle. Without exercise, you aren’t challenging your body above and beyond your daily activities, and so in turn, your everyday activities begin to fatigue you.

Though starting a fitness routine may seem daunting at first, I assure you that with the persistence of consistent workouts, you will improve the way that you look and feel.

Staying well hydrated, limiting caffeine and processed foods are also key factors in feeling more alert and energized. Start to make gradual changes to your lifestyle, adding a new challenge each week; before you know it you’ll be on track to a thinner, more energetic you!

Dear Alex, Is life really this unfair? I usually don’t need to worry about the couple of pounds I put on during those long, winter sessions with my refrigerator. I’ve always lost the weight during the summer when I become more active. Well it’s officially the end of summer and not only have I not taken off that extra weight; I have (horrors of all horrors) managed to gain an additional eight pounds.

How is this even possible?

Anonymous Dear Anonymous, You may be surprised to learn that a lowered metabolism is likely the culprit of your 6

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Fall 2006

Your Fitness & Nutrition Questions Answered

summer weight gain. By being inactive for an extended period of time (in your case, over the winter), your body has adapted to the lack of activity by breaking down some of your muscle mass- as it is not being used. The result is that your body does not require as many calories to maintain itself; consequentially you can no longer coast through the winter by keeping active during the summer.

Summer is also the season of social activities such as barbeques, picnics, and weddings. We’re eating more potato chips, barbecued meats, macaroni and potato salads and of course drinking iced tea by the glass to cool us down. Even when we eat a light summer meal, we are fooled by the healthy “façade” of the salad, which often contains crotons, fried Chinese noodles, full-fat cheese and salad dressings that can add hundreds of calories to your meal.

You may also want to check and rethink your exercise intensity. More sweating does not mean more calories burned. When it’s hot and humid, we think the pounds are rolling off of us because we’re dripping; sorry to say that dripping is not fat meltingit’s sweat. It’s common to overestimate the amount of calories we’ve burned in summer activities, by wearing a heart rate monitor you can measure your intensity more accurately.

By committing to being more active yearround, monitoring your exercise intensity more effectively and being more mindful of your eating habits, you will be well on your way to reshaping your body- not just for the summer but for all 365 days of the year.

Hi Alex, I’m an administrative assistant and a 38year-old mother of three that needs to lose about 40 lbs. I know that I need to become more active and so I’ve been thinking about picking up a pedometer to measure how many steps I take. I’ve been told that by ensuring that I take 10,000 steps a day- I’ll lose weight. What’s your opinion of pedometers?

Debbie G. Hi Debbie, While taking 10,000 steps each day is a “step” in the direction of a healthier, more active lifestyle, the intensity of any given activity is a major factor in whether or not you utilize your body fat as a fuel source.

Though a pedometer can be a good motivator, it will only give you a rough estimate of the number of steps that you take. They don’t measure cadence, incline, rest in between steps, or how hard you are working and therefore are not a reliable method of tracking calories burned, another key factor in the weight loss equation.

On a more positive note, one of the best things about pedometers, whether high-tech or the kind found in a box of cereal, is that they can shock you into realizing just how sedentary your life is. Even a rough estimate of how much you move, compared to the suggested 10,000 steps a day, could motivate you to start exercising!

CONNECT WITH US Want to share your thoughts about Defining Eve? We’d be happy to hear them.

Send your messages by mail or email.

Please include your name, address, and daytime phone number. Letters may be edited for length and clarity.

Send your letters to: Defining Eve, 200 10920 88th Ave Edmonton, Alberta. T6G 0Z1 or mail@definingeve.com

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MAIL I wanted to let you know that of the many people I have encountered in life you havethrough your knowledge, personality and encouragement – made a significant impact on mine. After many years of putting my own emotional and physical goals on hold (for work or family reasons) I feel for the first time that I have a “beautiful� body (or close)!

What is also so fulfilling is how in the course of doing the physical work I have also achieved greater emotional clarity and strength. Thank you for guiding me and helping me reach this point.

Linda S.

3PECIALIZING IN HANDCRAFTED WOOD FURNITURE EXQUISITE HAND BLOWN GLASS

EXPRESSIVE ART PHOTOGRAPHY

METAL WORKS AND

I’ve been following Defining Eve in the media for quite some time now and have recently learned about your new location at Hawkstone Plaza. I’m excited because it’s so close to where I live (in Terwillegar) and so I don’t really have any excuse not to go. My only question is this: I don’t really understand how you run your studio. Is it a membership? Or do you work on a per session rate? Just curious- other than that I’m ready when you are!

GREAT GIFT IDEAS

Antonia Spiros, Edmonton THERE S ONLY ONE

Editor’s note: DeďŹ ning Eve at Hawkstone offers all of the same services as our Garneau location. You can access one-on-one personal training, partner training and all of our signature group exercise classes at either studio. The most signiďŹ cant difference between the two studios is size; because Hawkstone is over four times larger, we have made 100 all-access memberships available. If you’d like more information on a membership with us, please contact the Hawkstone studio at 487-0704.

3TREET %DMONTON !LBERTA 4 - ( 0HONE WWW TUGALLERY CA

Fall 2006

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Back From A B r e a k ?

by Katelyn Kelly

defining eve health fitness nutrition

Sometimes our lives become so busy that the days just blend together and in the

blink of an eye, your two-week summer vacation has become a decade-long break from the gym. In the couple of minutes that it takes you to read this article I want you to take a few deep breaths, resist the urge to flip to the next page, and try to remember the last time you worked out. If it was just yesterday, you’re good. If it was a couple weeks, months or years ago, you might have a bit more work ahead of you, but with the right help and environment you can do it. All hope is not lost!

It takes work to keep your body in shape and as soon as you stop that work, your body begins detraining. You can lose both your muscular strength and cardiovascular endurance relatively quickly. When you are coming back from an intended (or unintended) break from exercise, make sure to do it right. Take things slow and allow your body to adjust again.

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Break Time: 2 weeks You may have gone on vacation, or have been serving as a taxi driver for 12 year olds going back and forth between baseball and swimming camps and missed your workouts for a couple of weeks.

Good news: if you get back into the gym today, you may feel a little out of breath at first, but ultimately you’ll be ok. Bad news: you may have lost up to 12% of your muscular strength. Make sure to get enough recovery between sets of intervals and resistance exercises; lighten the load if you have to. Everything should be back to normal in a week or so.

Break Time: 2 months This type of hiatus is usually instigated by a break in your otherwise routine life. Whether the chaos was created by the never-ending responsibilities you have as the maid of honor at your best friend’s wedding, or the result of a month long family vacation, the loss of organization and consistency in your everyday activities was enough to throw your workouts off track. Bad news: In two months you can lose up to 35% of your muscle strength and up to 18% of your aerobic endurance. Chances are you have also lost 100% of your motivation. Good news: your workout clothes likely still fit. Make an appointment with a trainer or find a buddy to workout with. It can take up to six weeks to get you back to your pre-break shape. Also, take a look at why you’ve been absent for so long. Do you need to have a personal trainer to keep you accountable? Do you feel comfortable in your gym? Do you need to look at becoming an at-home exerciser? Are you bored? Once you identify the barriers, you will be better equipped to deal with them and find a very suitable environment to start up with your workouts again.

Break Time: 2 years When you decide to get back into exercise at this stage in the game, it is important to recognize that it can take a while to get back to a point where you feel strong and fit. Good news: getting back into a fitness routine now will show you the most significant benefits, thanks to the Law of Diminishing Returns, which states that the further you are from your ideal point of fitness, the greater the improvements will be; the closer you are, the smaller they will be. ThBad news: You may have lost up to 50% of your muscular strength and cardiovascular endurance. Talk to somebody who can make a plan for you. Meet with a trainer or join a class to create accountability. There should always be somebody who you can count on for motivation and advice on exercises. Don’t worry we won’t hold it against you, we’re just glad that you’re working out again.

Fall 2006

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Defined by Design A glimpse into Defining Eve’s newest personal training studio

Our newest studio at Hawkstone plaza was made possible from the generous support of these fine sponsors

We often justify our lack of dedication to a fitness routine by bellyaching that traversing the gym itself can be more arduous than the actual exercises.

This is no longer an issue, thanks to fitness guru Alexandra Senkow, and designer Dave Trump, co-founders of Defining Eve Fitness and Personal Training. With one successful studio operating in Garneau, the two young entrepreneurs are expanding their reach by opening a second location in the deep southwest end of the city.

defining eve health

The fitness and client-focused dream team is approaching its latest venture by tallying proprietary classes such as Bridal Boot Camp, cutting edge equipment and customer satisfaction, and then subtracting the hype.

There will be no in your face marketing schemes, as Eden, the exclusive membership component of the new Defining Eve studio, has capped the number of total memberships at 100, allowing you to think about getting in shape, not just beating someone else to a stationary bike.

fitness nutrition

Located at Hawkstone Plaza, Defining Eve’s second location is surprisingly accessible for clients from west Edmonton neighborhoods like Westridge and Lessard as well as south-side clients from areas such as Terwillegar, thanks to the recent expansion of the new Anthony Henday freeway.

The new 5000 square foot hybrid women’s personal training studio and private gym offers a comprehensive approach to health and fitness. With a focus on providing clients with personalized programs and one-on-one attention, Defining Eve continues on its mission of providing clients with sound fitness solutions, the newest of which is the opportunity for members

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Fall 2006

to come in to work out on their own with a membership to Eden.

Alexandra Senkow, co-founder and Fitness Director at Defining Eve, feels that this sort of studio is long overdue in Edmonton. “It seemed to be a very appropriate time to step out with something that was a little more extensive as far as how we were defining health” says Senkow, “gyms are typically designed in sort of a deconstructive industrial style, even though the average gym user would prefer to exercise in a more refined setting. The design of Defining Eve at Hawkstone is contemporary, with feminine touches. It’s designed with our clients in mind.”

With Trump at the helm of the studio design, the end result is a stunning, minimalist- yet sophisticated setting that uses a neutral color scheme to create a sanctuary for the senses.

This isn’t your conventional gym. To describe the studio as a neighborhood fitness place is particularly apropos, for congeniality and attention to clients’ needs are at its core.

Grand Opening Party Saturday Sept 18th A fully catered extravaganza from 6-10 LIVE MUSIC DRINKS GREAT FOOD PRIZES TEST DRIVE A MINI COOPER

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8/10/06 5:45:16 PM

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,JN

Fall 2006

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SUCCESS ST O RY March 2006 was a defining month for me.

It was the month in which I decided that the next winter vacation I took I would look and feel better. The weight gain, which I carried for two years following surgery had to go. Also, I endured severe back pain and a continuing battle with arthritic joints.

Medications were not working. The time had come for an intervention.

Within two weeks I met with the Fitness Director at Defining Eve and registered for three months of training sessions three times a week. I responded to this challenge with enthusiasm. The adventure had now begun and the effort would reap the rewards (I hoped)!

Being a person disinclined to participate in a physical fitness program prior led me

Deborah Gies

to begin my training with a certain sense of naivety. Being a retired registered nurse I was able to intellectually appreciate the purpose and value of such, but for ME to do it was the challenge. The advantage of having a personal trainer quickly became apparent as this was not only the motivation I required, it was the knowledge, the expertise, the humor, the support and the accountability that resulted in results!

My personal trainer continues to provide the necessary means for me to proceed with the fitness goals I wish to achieve. The workouts are now two times per week with “homework” assignments. These assignments are an integral part of my regime as I am still learning to incorporate exercise into my daily lifestyle. With the extra push I receive I know that I will continue to suc-

ceed. That is the benefit of being a client at Defining Eve! The most sincere thanks to this amazing group is that I am today able to participate in activities that no longer result in severe debilitating pain. My very supportive family congratulates me, encourages me, and are delighted to see me without the grimace that was my trademark for too long. They too are grateful to Defining Eve! I encourage those of you who may be skeptical or wary of embarking on a physical fitness journey to take the plunge as it will not only improve your fitness; clothes fit much nicer, compliments are more frequent and the negative mental dialogue has an outlet I like to refer to as “SWEAT”. Hoping to meet you soon!

Fall 2006

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Whether you’re a veteran or a beginner, both skiing and snowboarding require specific training in order to achieve optimal performance with minimal injuries. Many of the injuries, aches, and pains that commonly afflict snow sport enthusiasts can be avoided with a little commitment to preparation; namely functional training for strength and stability. Functional training exercises build the bio-motor skills needed in sports. If you want to ski better, then you need better balance and stronger legs. Traditional weight training builds muscle bulk but ignores the contribution the nervous system makes to sport-specific strength.

BOSU SQUAT AND RAISE

Stand to one side of a bench, gripping the sides of a bench. Bend your

health

Stand on one foot while extending the other leg to form a “T” shape with your

fitness nutrition

Ski And Snowboard Conditioning Classes Start Sept 18th

SQUAT WITH CHOPS

defining eve

The most effective balance exercises are done with stability equipment. Actually, “stability equipment” is a bit of a misnomer, as the purpose is to add instability to each exercise, challenging the nervous system to “recruit” all of your muscle fibers to perform the task. Functional and balance training develops proprioception— your body’s ability to sense where it is in space; essential for activities like skiing and snowboarding, which are performed on uneven surfaces. 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.

Stand on the BOSU with one foot centered. Extend the other leg, and squat,

BENCH SLALOM

flake of snow has not yet hit the ground, it’s not too early to start your training. In fact, fall is the ideal time to start a program- at least six weeks before your first day on the slopes.

BALL PASS AROUND

Though it’s hard to think ahead to the ski season when the first

Stand on a BOSU holding a medicine ball away from your body. Slowly raise

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

Bosu Squat and Raise

Ball Pass Around

Month One

10-12 reps

8-12 reps

Our Ski and Snowboard Workout is a general fitness program designed to give you an idea of what we do at Defining Eve. If you are interested in a customized fitness program, or are in need of some serious motivation and encouragement to get on track, we would be happy to help. Defining Eve offers a pre-registered Ski and Snowboard Conditioning program specifically for women. Led by personal trainers, functional training and stability exercises are the emphasis of the six-week program. Registrations for the program are accepted by phone at 780.482.7030 or visit us on-line for course dates and times at www.definingeve.com

Beginner

1 set

1 set

Month Two

15-20 reps

12-15 reps

Intermediate

1-2 sets

1-2 sets

Month Three

20-25 reps

12-15 reps

Remember to consult with your physician when starting any new exercise program.

Advanced

2-3 sets

2-3 sets

1

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raising the Bodybar to shoulder height as you lower. Push up and return to the start position. Repeat.

knees and jump over the bench. Land on the other side of the bench with bent knees. Jump back to your starting position. Repeat.

body. Roll the ball clockwise in a full circle around the back of your foot. Lift the ball to shoulder height. Repeat.

the ball as though you are chopping wood with an axe. As you release the twist, bring the ball down to the side. Repeat.

ass Around

Squat With Chops

Bench Slalom

Cr-8 Side Toss on Ball*

Cr-9 One-Legged Balance*

reps

8-12 reps

8-12 reps

8-12 reps

8-12 reps

1 set

1 set

1 set

1 set

5 reps

12-15 reps

12-15 reps

12-15 reps

6-8 reps

sets

1-2 sets

1-2 sets

1-2 sets

1-2 sets

5 reps

12-15 reps

12-15 reps

12-15 reps

12-15 reps

sets

2-3 sets

2-3 sets

2-3 sets

2-3 sets

** These exercises and hundreds more are available on our web site: www.definingeve.com under the exercises link.

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group training Pilates Imagine an exercise program that you look forward to, that engages you, and that leaves you

defining eve

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. 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! 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 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. Bounce! It’s time to take out your stability ball and pump, pump it up! Get a great cardio and strength workout, while learning moves that you can do on your own at home. This class will challenge your core stability as well as your willpower.

health

Defining Eve classes are available in our Garnue and Hawkstone studio’s as well as your community.

Check our website (www.definingeve.com) for class times and locations, or call 482-7030 to register.

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defining eve

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16604 109 Avenue Edmonton,AB Canada 780-452-8877 Phone 780-452-8885 Fax 800-808-6344 Toll Free

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Why Being a Groupie is Great:

there’s strength in numbers

by Mary Jung

defining eve health fitness nutrition

Think aerobics classes died when Jane Fonda stopped making videos? Think again! Group exercise classes (a name change from cardio classes since incorporating more than just cardiovascular activities) are more popular than ever. Back in the 80’s, aerobics were only for young women who weren’t embarrassed to be seen jumping around in a thong. Today, group exercise classes are popping up everywhere including senior’s centres, community gyms, church basements, and personal training studios- demonstrating that exercising in a group is for any age or fitness level.

Ask any participant and they will tell you the number one reason they go – motivation. Despite initially not knowing any of the other class participants or even the instructor, group exercise classes motivate people to keep active. We’re creatures of habit, and so having a structured workout jives with that philosophy. Rather than worrying about what to do, for how long, and whether you’re doing moves correctly, all you have to do is show up and you’re guaranteed a good workout. It’s also motivating to “flow” with the music and do different moves that you’re not accustomed to, so that your 18

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mind can wander off of the clock that you inevitably stare at while on the treadmill. Others enjoy the social aspects of working out in a group setting, often bringing a girlfriend along and using that time to bond. Last but not least, let’s not forget how motivating the fitness instructor can be. She’s there to make exercise fun for you, something you definitely don’t get when working out on your own!

Apart from motivating individuals to get to the gym, research on the benefits of group exercise has supported the idea that group fitness classes help people adhere to exercising long after the class is over. In two studies involving older adults, it was found that people who had been trained to exercise in a group setting exercised more frequently after the program was over than those who had been trained individually or those with no training (Brawley, Rejeski, Lutes, 2000; Rejeski et al., 2004). Similar results were found with a group of post-natal mothers: mothers who were trained in a group setting exercised more over 8 weeks than those that were not (Gardiner & Brawley, 2004).

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Now before you run off to participate in a class, read these tips to ensure you get the most out of your group workouts:

1.Commitment

Try to enroll in program classes, where you sign-up for a set of classes. Group cohesion is a powerful motivating tool (read: you’ll feel obligated to go if you know that both the instructor and other participants in the class will be asking where you were next class), but it only forms once you get to know your cohorts.

3.Communicate

Be open with your instructor. Most participants don’t realize that the instructor is truly eager to please you. Without people, there would be no need for instructors! Tell the instructor what you want more or less of, or what type of music you like. She’ll gladly alter the class to your requests, and you’ll feel more part of the class next time you go.

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2.Flattery

Introduce yourself to the instructor personally. There’s nothing more flattering to an instructor than a repeat participant, somebody who keeps coming back to your classes. Let the instructor know you enjoy her classes, and let her know your name.

You’ll not only make her day, you’ll be more inclined to continue to go.

4.Play nice

Help motivate somebody else. Not only is it a great way to multitask chatting with a friend and working out, you now have somebody to be accountable to. Also, if your friend is new to exercising, you may be doing her a real favour by introducing and making her feel comfortable in group exercise classes. As they always say, there’s strength in numbers.

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Tips From A Personal Trainer’s Tool Box

by Mary Jung

defining eve health fitness nutrition

Ever

wondered how your personal trainer looks so cheery at 6 am? Or why every fitness instructor is just as energetic after a hard workout as before they start the class? You may be surprised to learn that it’s not an act. We’re not grinding our teeth together to force a smile, nor have we had too much coffee. The truth is, years of experience have taught us a few tricks. Of particular interest to most women, is the “insider’s report” on how to lose weight.

While this article can’t replace the expertise and guidance of having your own personal trainer, having a few insider tips can never hurt.

• Treat yourself to a magazine that you can read only when you’re doing your endurance cardio workout – read every article so the magazine lasts at least 2 weeks of workouts!

• Take time to stretch after your workouts – the last thing you do in the gym will be what you remember, so make it something that your body enjoys.

• Reward your adherence with a great new workout top or pair of running shoes – something that you look forward to wearing will get you back in the gym/out on the trails.

Make exercise bouts enjoyable.

Make muscle soreness your friend and sluggishness your enemy.

Parents know that a child’s first experience at the dentist office must be pleasant, on all aspects, otherwise the child will never want to go back. Everything from the waiting room’s ambience, right to the dentist’s chair impacts the child’s memory of what a dentist appointment is like. Similarly, adults need to have positive experiences of working out, so that they will want to return. Since you can’t expect someone to give you a lollipop every time you leave the gym, here are a few ways to ensure you recall working out as something you’d like to do again: 20

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Because it seems to be against human nature to enjoy feeling sore and fatigued, on the outset this may be why you think your personal trainer is a little too into working out. But understand our rationale: You want to be rewarded for all the hard work you’ve put in. So if you spend an hour exercising, you want to know that your body has become stronger, fitter, and healthier. Your proof? Waking up the next morning and having to use the handrail on the way downstairs. Seriously! It lets you know that you challenged yourself and your body is responding by repairing those sore muscle fibers.

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In addition, your resting metabolic rate is increased with exerciseinduced muscle soreness (Dolezal et al., 2000). After a couple of days, the pain will be gone, but your body will be stronger than ever.

On the flip side, if you are active, your body will let you know when it’s time to get your butt off the couch. That feeling of restlessness (a.k.a. cabin’s fever) is your body’s exercise alarm clock, telling you that you’ve been inactive for too many days in the row.

Once you’ve had a dose of hearty physical activity you will feel refreshed, energetic, and alive again. Learn to associate that sluggish, drowsy feeling with harm being done to your body, and muscle soreness as a reward.

all caloric intake (Rolls, 1998) because it fills you up without the calories. Fibrous foods, such as raw fruits and veggies, should also be consumed first, slowly. This way you have the opportunity to fill up on nutrient-rich, fibrous foods rather than filling up on chocolate cake. Take the time to recognize when you’re full.

Finally, a tip that I can guarantee will help you lose excess weight if you do it after every meal: First, consume meal slow enough to enjoy each bite. Before dessert, place both hands down on edge of table, on either side of plate. Using chest muscles, push chair away from table. Stand up, and walk away.

Shovel the good stuff in first.

Think your personal trainer eats like a rabbit? Think again! We love chocolate too. But we know how to enjoy in moderation. To avoid weight gain, or aid healthy weight loss, be sure to consume the nutrient dense, calorie-light foods first. Eating soups and liquids (e.g., light yogurt, minestrone) as an appetizer can lower your over-

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D E F I N ING EVE’S WOMAN IN MOTION ALEXANDR A S E N K O W With a demanding young family, a growing business, and a passion for perfection, this young entrepreneur is a master at setting goals and achieving them. This September, she will see another of her goals realized with the opening of a second personal training studio in the southwest end of Edmonton. Meet the woman at the helm of Defining Eve, Canada’s fastest growing personal training company.

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T

here’s a yellow MINI Cooper zipping around Edmonton. And if you live in the city, there’s a good chance that you’ve seen it at least once in the past couple of years. It’s definitely noticeable.

And if you were to look behind the wheel of the vehicle (detailed with the recognizable red and green Defining Eve logo), you would inevitably find Alexandra Senkow, the founder of Canada’s first women’s personal training studio.

In the beginning, the car was not merely a form of transportation, it was also an office, a lunchroom, and storage; for three short years ago, Defining Eve was just that, a lone woman providing mobile personal training services to clients in their homes.

Today we find Senkow, now 28, at the helm of a much larger business venture.

With twenty odd staff, two locations, and a reputation, second to none, in the fitness industry, Defining Eve is gaining national recognition as Canada’s fastest growing personal training company. The young female entrepreneur is likewise building her own reputation; for her expertise as a functional training pioneer, her sharp business acumen and her commitment to Defining Eve’s clientele.

top personal training studio in Garneau, and now to a second location. With the opening the Defining Eve studio in Hawkstone Plaza, Senkow will reach another milestone of a succinct business plan that has so far taken three years of dedication and sacrifice to execute.

Alexandra Senkow cordially invites you to attend the Grand Opening Celebration of

Defining Eve at Hawkstone Plaza Saturday September 16th, 2006, from 6:00-10:00 pm.

Hawkstone Plaza is located at 18332 Lessard Road, Edmonton.

Did you get into fitness through involvement in sport?

It’s actually funny that you should ask that- because I’ve spent most of the last decade trying to teach women that they don’t have to be an athlete in order to exercise. I’ve competed recreationally in several triathlons, including two Half Ironman competitions, but I am not formally involved in any other sports. And while I’m very proud of completing those races, I spend a considerable amount of time and effort educating women that you do not have to be an athlete to be active. Exercise is for everyone.

Have you always been an exerciser then?

Au contraire. As a child I was involved in Ukrainian dancing and ballet. Though in high school I wasn’t really involved in anything, and was not encouraged to be active, being that I was a beanpole. Unfortunately, I think that at that stage in life being athletic is very much synonymous with being active. It took a trip to the other end of the

I spend a considerable amount of time and effort educating women that you do not have to be an athlete to be active.

Exercise is for everyone.

Edmonton is a long way from the Jordan Valley in Israel, where Alexandra first started her journey into fitness when she was introduced to Pilates training over a decade ago. Her experiences in the Middle East ignited a passion that inspired her to begin a career in fitness, while helping to shape the training methodology that all Defining Eve trainers follow today.

With a demanding young family, a growing business, and a penchant for home renovations, Senkow often finds herself juggling dozens of projects, year round. She attributes her success to regular and consistent goal setting, her ability to maintain focus and of course; her accommodating and supportive husband.

This September, Alexandra, will see another of her goals realized with the opening of a second personal training studio in the southwest end of Edmonton. Together with husband, and business partner, Dave Trump, Senkow has managed to take an idea and cultivate it- from a mobile personal training company, to Canada’s 2

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globe to make me realize that everyone can enhance the quality of his or her life through exercise.

What do you find to be some of business’s greatest challenges?

Every day is different. With this rate of growth there is no typical day in the life of- you have to remain flexible, ready to jump at opportunities. Harmonizing work life and family life can also be a challenge, and I am always trying to find creative ways to help keep the balance.

What do you feel has given you an advantage?

I’ve been told that I have an insurmountable amount of energy.

When we first opened the studio at Garneau, I would routinely teach 20 odd classes a week, train a dozen clients, and handle all of the day to day operations and administration with our newborn daughter Natasha at my side. Also having one of Canada most creative businessmen for a husband as well as an incredibly supportive and understanding family certainly hasn’t hurt.

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If you could have anything in the world, what would it be?

To reach all my goals in life. Twelve down. Only 4988 to go!!

Seriously though, I am a firm believer in goal setting. If you want to achieve anything, whether it’s losing 5 lbs or growing a business across Canada in 5 years, you have to write down the end goal and map out the route you will take to get there. It’s also important to identify smaller goals that need to be accomplished along the way, What advice do you have for women in business?

Women in business often start out by following their passion, it’s instinctive. Women are caring, they’re nurturing; they want to share their skills, knowledge and ideas with others. It’s important to recognize that this passion alone is not enough, which is one reason why most businesses close their doors in the first two years. Business is extremely competitive, and to succeed you need to posses the right skill set to make it work.

What’s next? Where do you go from here?

I’ll be spending a lot of time at the new Defining Eve at Hawkstone studio over the course of the next year, and after that, well, you’ll just have to wait and see!

Where do you see yourself in 10 years?

Taking Defining Eve to the Fortune 500 level. Having a fulfilling family life. Climbing Mount Kilimanjaro and the Inca ruins at Machu Picchu. It’s important to dream big. If you can conceive it, you can achieve it!

1000 PEAKS HALF IRONMAN PANORAMA B.C 2002

ing e.

Fall 2006

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The Right Spo rts Bra:

by Lindsay Ferguson

Keep your assets in place when you exercise A or B cups. Encapsulation styles work well for larger cup sizes because of the two separate cups controlling two smaller masses rather than one large mass. With this style of bra you have a better chance at getting no-bounce support and it is easier to get on and off because encapsulation bras are made with either adjustable back straps or front clasps. This is an important feature for many women because if you have a larger cup size it is unlikely that any bra you can pull over your breasts will be firm enough around the ribcage to provide you with sufficient support.

defining eve

Encapsulation-style sports bras are not typically available at standard sports clothing retailers, and so many women with a larger chest size will purchase a pullover-style bra not realizing that there are better options out there. Locally, Sport Bras Etc. and Cameo Lingere specialize in sports bras, and both retailers sell compression and encapsulation styles in sizes A through G with features including no-bounce support, all-day wear, separation with support, and easy on/off capability.

health fitness

Also important, is locking in on the right size. While this may sound simple enough, wearing clothing that doesn’t fit properly is one of the biggest fashion faux pas women make, and this is never more true than when buying a bra. What many of us don’t realize is that our regular clothing size is really only a guideline. Find a sports bra you like in the size you think you are, but before you head into the dressing room also grab the same bra in a size smaller and one a size larger, and try on all three before deciding if it’s right or wrong for you.

nutrition

It’s a fact that most women are wearing the wrong bra. This seemingly inconsequential act can carry with it a multitude of penalties for the unsuspecting wearer including neck tension and pain, a lack of support, sagging, and for some women, a loss of confidence.

Most of us don’t realize it, but finding a sports bra with sufficient support and the right fit is just as important as wearing the right pair of running shoes.

When you are exercising, your body moves through a wider range of motions and often sustains more impact than you would in your daily activities (read: more attention to how your bra fits is required). Just as you wouldn’t try to run on the treadmill wearing flip-flops, you shouldn’t be doing your workout routine wearing an under-wire from your local department store.

How do you know that your sports bra is a good fit? Do the jump test! Though it may seem silly, test out the bra in the dressing room by jumping around to make sure the bra is secure and that there is little breast movement. If the back of the bra should ride up then a smaller size is needed. The bra should be comfortable around the armpits and not cut into the skin. If the bra is too tight it will cause discomfort and will be unpleasant to wear.

Unlike your favourite workout shirt (which you’ve affectionately been wearing for over a decade), your favourite sports bra has a much shorter lifespan. The elasticity of your average sports bra will last about 6 months or endure 30-40 machine washes. With wear and continual washes, the fabric of the bra will eventually lose its functionality. If you want your sports bra to last longer, hand washing and hanging to dry is best. Just remember: retiring a sports bra isn’t a bad thing. Just think of it as another excuse to go shopping!

Breast size, body structure, personal preference, and activity will all come into play when purchasing your ideal sports bra. There are two main styles: pullover and encapsulation (constructed with two cups for better support.) Pullover styles work best for women sizes 26

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Introducing One-On-One, Matwork And Reformer Pilates

NOW AVAILABLE IN OUR NEW HAWKSTONE STUDIO

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Fitness Solutions for a Healthy Lifestyle

Hawkstone Studio Now Open!

#204, 18332 Lessard Rd. next to Sobeys. Call us at 487 0704 • Personal Training • Pilates • Group Exercise 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’s at suite #200 10920 88th ave and #204 18332 Lessard RD. next to Sobeys in Hawkstone Plaza

The BETTER Body Builders

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