Special Features - New Year New You

New Year New Year

PU al O LL so U P al oO U so nli TLL on UnTe! lin e!

NEW YOU

2 Wednesday, January 25, 2017

New Year New You

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New Year New You

Wednesday, January 25, 2017 3

Overeaters Anonymous

OFFERS

SUPPORT to compulsive eaters

BY ZACHARY CORMIER Express staff

There are many factors which can lead to a compulsive eating disorder and those disorders take many forms. Obsession with body weight, eating binges or grazing, excessive exercise, a constant preoccupation with food or using food as a reward or comfort can all be signs that someone is suffering from a compulsive need to eat or not to eat.

Regardless of whether someone is struggling with overeating or under eating, Overeaters Anonymous (OA) is a resource that is there to help anyone in need.

“People from all walks of life come to Overeaters Anonymous,” said Susan, an Overeaters Anonymous member whose name has been change to protect her anonymity.

OA is a world-wide support system which takes the 12 steps that Alcoholics Anonymous (AA) uses to help recovering alcoholics and applies them to help those who have turned to food to cope with the stresses of everyday life.

“OA is really a program about living and dealing with, for me at least, the stresses of life or how to live with life on life’s terms. I can cope with it

through food or live life through living the 12 steps,” said Susan.

According to an information guide put out

by Overeaters Anonymous, the organization provides unconditional acceptance and support through regular OA meetings.

Members believe that they have a threefold illness: physical, emotional and spiritual and the idea behind the 12 steps is that they promote inner change.

In essence it offers a new way of life that allows the compulsive eater to live without the need for excess food.

“It’s not a diet and calories club. It’s a threepart program. There’s physical, emotional and spiritual recovery. We call it sometimes a stool. If you have all those in balance, your life feels full,” said Susan, noting that some members say that after going through the OA recovery program they are living life rather than reacting to it.

There are many reasons a person might decide to become involved in OA. “They come in different ways. They come through finally hitting their bottom.

Some members come

Red Deer meetings are Tuesday nights at Mighty Fortress Lutheran Church

from other programs. It’s kind of all-encompassing. To me it’s support,” Susan said, noting that the Red Deer chapter of OA has members that have been members for more than 30 years and some who are just starting out.

“It cycles through. There’s kind of an ebb and flow to it all where you have a big group of members and then it calms down and goes up again.”

There are no membership dues or applications, anyone who wishes to become involved in the program need only attend a meeting.

Meetings are the same regardless of location, so people can attend meetings and find support even if they happen to be out of town or even out of the country.

“We sometimes have visiting members that come in from other areas like Calgary or

— I think we had someone from the Yukon or Whitehorse once,” Susan said.

“It’s really a support system but in the process of working the steps, you start to find a way of living life and in the process the weight starts to just creep off.”

In eight years, Susan said she’s lost almost 50 lbs. and other members have lost even more and the weight, she said, just stays off.

“We’ve done what we call the whirlwind of dieting and that never really worked. But once I found the 12 steps it just worked. It clicked. It was about the other part of the puzzle that didn’t happen with all the other programs.”

Anyone who would like more information about OA can visit the web site at www.oa.org or attend one of the weekly meetings in Red Deer at 7:30 p.m. on Tuesday nights at Mighty Fortress Lutheran Church (51 Alford Ave). zcormier@reddeerexpress.com

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4 Wednesday, January 25, 2017

New Year New You

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Finding support is a key to success in

LIFESTYLE CHANGE

BY MARK WEBER Express staff

It’s seems like a rather unlikely time to make a host of pledges to better one’s life - right after the rush of Christmas with its usual traits of ‘overindulging’.

But here we are - in the month following the season - and many folks have made known to friends and family their own set of New Year’s resolutions.

They are determined to handle money better, lose those extra pounds, quit smoking, get in top physical condition - the list goes on and on. Sometimes the resolutions seem dramatic and tough to bring to fruition - other times, they seem more manageable.

But what about sticking to them? Many of us start out with the best of intentions only to see our resolve wither away with the blast of continued winter through January and February.

According to Wikipedia, the most popular resolutions are plans to lose weight, pay off debts, save money, get a better job, get fit, eat right, get a bet-

Tips to make those New Year’s resolutions stick

ter education, drink less, quit smoking, reduce stress, take a trip or volunteer more.

According to infobarrel. com, there are lots of ways to help folks see their resolutions through to place of success and sustainability.

The first step? Write them down. “This is so simple and yet people don’t do it, no wonder that in this fast paced world people forget about their resolutions.

This is very similar to the basics of goal setting, because, well, isn’t your New Year’s resolution just a

goal for the New Year?”

It’s also important to put that very list where you will see it every day.

“This makes sure that you are constantly reminded of what you are aiming for and will keep them front of mind.”

Also, it’s vital to make your resolutions rather detailed, and to also give yourself permission to fail.

The site also goes on to explain that accountability is critical.

“It makes you accountable to someone. People will ask you how you are doing and will keep you on track.

“There is nothing better than having to answer to someone other than yourself about why you haven’t done something to

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than wishes and resolutions, he writes. “We need to understand how to embrace the kinds of techniques that allow real transformation to happen.”

Another useful tool? Find personal cheerleaders. A circle of solid and consistent support can do wonders in our endeavors to live better, richer or more disciplined lives.

“Surround yourself with friends who believe in you, and eliminate negative people from your life. I cannot stress this enough. Spend less time with people who drain your energy and resources, and more time with people who love and support your dreams and goals.” mark.weber@reddeerexpress.com

Local life coach discusses keys to a

HAPPIER LIFE

BY JOSEPH HO Express staff

Jan 27, 2017 from 2-4pm

keep you on track.”

Writer Phil Cooke said that real change is one of the most difficult things we’ll ever tackle in our lives. Let’s face it even the threat of death isn’t enough to change some folks’ behaviour. We all know of people who have been warned over and over again about the consequences that await them if they don’t change a certain behaviour – and they opt not to.

On the web site ChurchLeaders.com, he cites a study that showed within only two years, 90% of open-heart surgery patients go back to their old eating habits – “The same lifestyle that got them there in the first place.”

For real change to happen in our lives, we need more

to people so they can see what it is that’s making them unhappy. That takes courage on the part of clients — many don’t want to confront past The man who’s been married for 40 years and trauma in their lives. After that, Johns gives them says he hasn’t had a fight with his wife for 20 the tools to overcome. offers a glimpse into their relationship. “We’ve He loves his job, which he’s been doing since learned to deal with our own (issues) and when 1984. we do have disagreements, we sit and discuss “It’s a great thrill seeing people get healed, it,” said Terry Johns, a life coach based restored, and have relationships that in Red Deer. work where they feel loved, validated “And when we find it difficult to and cared for,” he said. find an agreement, it’s like, let’s have Another part to Johns’ coaching inthis conversation another day and talk cludes career counselling. Often, he about it another time and try to listen finds that when people are not satisfied to each other’s concerns.” with their jobs, it’s because their Johns runs Solutions Life ▾ work is not a reflection of who Coaching, providing tools to they are.

“IT’S A GREAT clients who seek to change their “What’s the first question a THRILL SEEING lives. person says to you? ‘What do PEOPLE GET HEALED, you do?’ Well, how about saying, His main specialty lies in fixing RESTORED, AND strained relationships.

‘Who are you’?” he said.

The biggest hurdle to making “Let’s talk about your gifts, the HAVE RELATIONSHIPS them work, he said, is the baginternal motivations that you THAT WORK WHERE gage people bring from previous, have, the passions you have. If THEY FEEL LOVED, destructive relationships. That you find a job that represents all VALIDATED AND ‘toxicity’ sabotages. those things, you’ll never work For example, how conflict was a day in your life because it will CARED FOR.” resolved growing up at home is be a vocation.” how it will be resolved in adultTerry Johns Johns said people need to hood, he said. Put two people tore-examine just who and what ▴ gether, with two different styles they’re working for. Is it for the of conflict resolution, and there will be tension. approval of others?

“We’re the walking wounded. We’re trying to “Get out of the rat race,” he said. “Only rats do relationships with another walking wounded are in a rat race. And the rat race doesn’t have a person. It’s close to impossible,” Johns said. finish line. Where does it end? A faster car, the “The basis of a working relationship isn’t falling bigger house, more holidays, a house by the lake, in love. The basis of a sound relationship is shared for what? Look at people who have all that stuff. core values, shared vision and an equilibrium Their lives are usually as miserable and they have within emotional security. If those things aren’t multiple broken relationships. That doesn’t look present, the relationship will not work.” or sound anything like success to me.”

Johns describes his work as holding up a mirror joseph.ho@reddeerexpress.com

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New Year New You

Making this year a

SMOKE-FREE YEAR

BY MARK WEBER Express staff

Many New Year’s resolutions include a pledge to stamp out cigarettes - and the province provides several key supports to help those on that particular journey, The web site www.albertaquits.ca is packed with information about how people can access an array of tools for the best chances of being successful at quitting smoking.

For one, QuitCore, which was first launched in 2008, is a free group support program that provides Albertans with the tools and skills they need to stop using tobacco for good, according to the web site. More than 7,000 Albertans have quit smoking thanks to the QuitCore program.

Topics covered include - quitting support techniques and aids, how to develop a quit plan that will work for you, strategies to deal with recovery symptoms, how to get your support person involved in the process, tips on stress management, healthy eating and physical activity, how to prevent a relapse and insights from QuitCore graduates.

The program has six 90-minute sessions over a period of six to nine weeks.

“QuitCore is a program that really is meant to give people multiple, evidence-based supports at the same time to increase their chances of being successful at quitting smoking,” said Dr. Deena Hinshaw of the province’s Central Zone.

“We know that people who join a group - where everyone is motivated to quit smoking - can double their chances of successfully quitting smoking for example,” she said, adding that nicotine replacement therapy can also be a useful tool in stamping out smoking.

“We are combining the group support element with nicotine replacement therapy with trained facilitators to really give people the best shot.”

In the broader context, the www.albertaquits.ca web site has a number of informative parts to it that can help those looking to quit as they embark on that particular journey.

There are tabs entitled ‘Get support’, ‘Thinking about quitting’, ‘Preparing to quit’, ‘Staying on track’, ‘Managing setbacks’, ‘Find your stride’ and the ‘Let’s talk about’ series.

In each particular area, there are a number of separate areas to promote careful consideration as a person prepares to quit smoking, for example. Under the ‘Thinking about quitting’ tab, there are sections that participants can explore entitled ‘Reasons for quitting’, ‘Addiction

Were you a little generous this year?

Wednesday, January 25, 2017 5

Provincial program, QuitCore, offers support for those looking to butt out

evaluation’, ‘Pros and cons of quitting’, ‘Calculate my savings’ and so on.

Under the ‘Staying on Track’ tab, participants can check out helpful tips on ‘Managing withdrawal’, Conquering cravings’, ‘Getting Active’, ‘Managing Stress’, and ‘Avoiding weight gain’.

Another section that could prove to be of tremendous help is that ‘Let’s talk about series’ where several topics of interest are examined in further detail via fact sheets, such as electronic cigarettes, relapse prevention, second-hand and thirdhand tobacco smoke, seniors and smoking, weight gain and tobacco use, and smoking and pregnancy.

The AlbertaQuits helpline is also a free smoking cessation service for all residents of Alberta, open 8 a.m. to 8 p.m. seven days a week.

Folks can call 1-866-710-QUIT (7848) toll-free to receive confidential, non-judgmental support.

You can also receive personalized email support based on your quit date. The message frequency will change depending on where you are in your program, according to the web site.

Messages contain information, tips and tricks to help you quit smoking and stay smoke-free.

Meanwhile, for those who are involved in the specific QuitCore program, and who find connections with others via the web site as a whole, it’s that sense of being with others that can really help to make a profound difference, said Hinshaw.

“I think the most common thing is that people feel they aren’t alone - they see that others are in the same boat and facing a habit that can be really hard to break. So that’s really helpful.”

Although a session of QuitCore is already underway, check the web site for further sessions in the coming year in the region.

Call toll-free 1-866-710-QUIT (7848). More information is also available from www.albertaquits.ca.

And no matter how long you’ve been lighting up, there are so many benefits to quitting - some that kick in almost right away.

“Within 24 hours of quitting smoking, your risk of heart attack decreases,” she said. In nine months, lung function improves with less coughing and shortness of breath.

In the meantime, there is still a long ways to go in terms of slashing those smoking rates further.

“We’ve seen some reduction (in smoking rates), but not as much as we would like,” said Hinshaw.

“One of the things we are also keeping an eye on is youth smoking rates because when people start young, they tend to stay smoking.

“Our youth rates are certainly not where we would like them to be.” mark.weber@reddeerexpress.com

Register for PREVIEW DAYS! oldscollege.ca/visit EQUINE Friday, February 3

After Christmas money-matters Are your post-holiday credit card statements keeping you awake at night? Has your generosity emptied your savings account? Don’t panic! With a bit of discipline it is entirely possible for you to quickly rectify your financial situation.

The most important strategy for getting things back in order is to not bury your head in the sand. Face your fears, get out the calculator, and take stock of your debts. Once this process is completed you should have an accurate picture of what your expenses were over the holidays. Next, put together a recovery plan. What can you do to pay off all your debts?

Start by cutting out any unnecessary expenses. Cups of take-out coffee and restaurant meals, lottery tickets, video rentals, weekend getaways in a hotel, and many other non-essential expenses can be avoided for a few weeks. Beware of impulsive shopping — avoid temptation by leaving your credit cards at home.

BUSINESS Friday, February 10

The best way to keep your expenses under control is to establish a budget. Calculate your income and your fixed expenses, and then determine the monthly amount you can afford to put towards reducing your debts. If you think you’ll be unable to pay them all off before the end of this year, then you’d better make an appointment to see a financial advisor.

ANIMAL SCIENCES Friday, March 3 FASHION Thursday, March 9 LAND Friday, March 31

Feeling stressed out about debts incurred over the Christmas holidays can really weigh heavily.

Make the most of the situation by reviewing all your expenses, and try to stay positive.

Easing off on spending could very well do your bank account a world of good!

AGRICULTURE Friday, March 31 HORTICULTURE Friday, April 7 TRADES Friday, April 7

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Olds College |

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6 Wednesday, January 25, 2017

New Year New You

FIT

Lots of ways to get and

stay

here in Red Deer So your New Year’s resolution is to get more fit, is it?

To start going to the gym? I bet that was the same resolution that you made last year as well.

If you’re anything like me, that first visit to the gym probably went something like this: you get all excited. You’ve done a bunch of reading on how to properly do the exercises you plan to do (or you’re just winging it), you’ve bought a gym membership, loaded up your iPod, bought a brand new sweat band and are ready to get fit.

Then you go do your first lift, do it slightly wrong and suddenly you feel one of your muscles pull in about 54 different directions, which doesn’t feel good.

Personally, I have a bit of an estranged relationship with the gym. I distinctly remember

the last time I went. I was trying to do negative dips, and I pulled something in my shoulder.

I don’t know how long it lasted but I felt an excruciating amount of pain every single time I tried to lift my arm above my head. It wasn’t fun.

Like at all.

(This is where all the fitness nuts laugh at me for not knowing how to properly do a dip).

So I decided that the gym Zachary just isn’t for everyone, but that doesn’t mean I can’t get active in other ways.

Fortunately, Red Deer is chock full of different and interesting ways to get up and get active and some of them even provide an opportunity to get a bit of a workout at the same time.

Take, for example, cross-country skiing.

Cormier

www.reddeerexpress.com

It’s a sport that doesn’t require a whole bunch of equipment to get started in and which also provides an excellent workout while being something that the whole family can do together. What’s not to love?

Red Deer has an extensive array of cross-country skiing trails scattered throughout River Bend Golf and Recreation area, Great Chief Park and Heritage Ranch.

If you’d prefer to stay indoors, why not try swimming at one of Red Deer’s indoor aquatic centres?

Swimming provides one of the most complete workouts you could ask for while also being a great activity to get your cardio up.

It’s really flexible, too. All four rec centres in Red Deer offer drop-in lane swims at least once every day, so it works with every schedule.

Speaking of the rec centres, Red Deer has some of the most comprehensive recreational ffacilities that you’ll find anywhere.

We’ve got four separate swimming pools, two skating rinks with drop-in public skating (and drop-in adult hockey for anyone looking for a quick lunch hour pick up game.) We’ve even got an indoor climbing wall at the Collicutt Centre.

As somebody who comes from Airdrie, that’s pretty impressive.

There aren’t many places where you can just say, ‘I’m going to go rock climbing today’ in the middle of winter and then actually do it.

Then, of course, there are fitness programs such as Zumba, spin classes, and cross fit where people will actually guide you through how to work out properly and avoid injuries, which is always nice.

There are tons of ways to get up and active in Red Deer beyond going to the gym. All you have to do is just get up and do it. zcormier@reddeerexpress.com

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New Year New You

Wednesday, January 25, 2017 7

Primary Care Network offer tools for a

HEALTHIER

NEW YEAR

BY MARK WEBER Express staff

Women’s Fun Run, formerly known as the Only Women’s Fitness Fun Run, which is set to take place May 13th.

What better time of year to make some concrete Last year there were nearly 1,000 participants plans to become a healthier you? and organizers hope for even more this year.

Set to help local residents achieve all kinds of The fun run will take place in a new location goals within bettering their overall health, the as well - at the Legion Track at Lindsay Thurber local Primary Care Network (PCN) marks 11 Comprehensive High School. years of service to residents this February. It’s “It’s like a gift to be able to do this,” she said, the eighth largest PCN in Alberta of a total of 42 adding that participating in the event can also which cover areas ranging from 4,000 to more serve as something of a motivator for getting in than 370,000 patients. shape for spring.

According to the most recent Primary Care In addition to the 1km, 3km, 5km and 10km Network Red Deer Community run/walks there will be dozens ▾ Impact Report, the local PCN of booths and other activities for cares for nearly 128,000 patients.

“YOU CAN BRING A participants to enjoy. There will Looking into 2017, a theme FRIEND ALONG, TOO. also be a wide-range of prizes to of the local PCN is ‘My Year of be given away at the event inTHAT’S THE WHOLE Change’. cluding a four-month lease on CONCEPT AROUND Staff encourage folks to drop a Nissan convertible.

THE PHYSICAL AND by the office and pick up the There is also a 100m diaper self-start booklet or from their SOCIAL INTERACTION dash and a 500m little ladies’ doctor’s clinic. They can also race as well.

- PEOPLE ARE WAY view copies online at www.

For more information or to MORE LIKELY TO Reddeerpcn.com. register, visit www.womensfunPARTICIPATE IF The idea is to create a ‘bucket’ run.ca. list of lifestyle changes that you’ve Meanwhile, another highIT’S SOCIAL AND been meaning to get around to, light of the PCN are the popuIF THEY CAN DO said Lorna Milkovich, execular Health Cafes, which include THESE THINGS tive director. “We had broken it discussions of current health WITH SOMEBODY down so people can go ahead and topics for the public. Participants make their own lists, and then ELSE. IT CAN BE A hear the basic facts on a variety each month they can work on of subjects from family doctors BIT INTIMIDATING one or two things, and then they and other health professionals.

TO TRY SOME NEW can check in every week to see The audience is encouraged to THINGS.” how they did. This is rather then participate and there is always making big, long and complicated set aside for questions.

Lorna Milkovich time goals,” she added.

Topics presented this year in▴ “In that booklet, we have key clude Coping with Chronic Pain, tips of what you need to do in Relationships, Understanding making those changes,” she said. and Healing Loss, Comfort and “Everything we do is researched Joy for the Holidays, and My Year based as well.” For example, of Change.

Milkovich said the number one Five cafes with over 200 attendthing with losing weight is keepees were hosted in 2015 – 2016 ing a diary as people often don’t and 100% of the attendees found realize how much food they acthe cafes helpful and said they tually eat on a daily basis. would attend another.

Adding more movement to one’s Also, folks can check out stories daily routine is also key to better on the PCN web site of people health, she said, adding the curwho have taken particular prorent expression one often hears grams and have truly benefited these days is that ‘sitting is the from doing so. “It’s quite phenew smoking’. nomenal,” she said, of the wonderful success People should move every hour - something stories. “There are a number of different stories, many of us forget who have desk jobs, then head and we change them up every couple of months.” to the car to drive home, then sit down to eat Another exciting new thing with the PCN now only to wander to the couch to watch TV or visit. is that people interested in the programs can “It’s about figuring out ways to add movement simply contact the office and sign up. They don’t to your day,” she said, adding the recommenda- need a doctor’s referral, as was the system before. tion is 30 minutes a day - at least five days each “We’ll still connect back to the family doctor week. “Any kind of activity. If they could put letting them know that the person has attended exercise into one pill, literally that would be the the program,” she explained. But say there were most amazing pill ever,” she said. “You see more a couple of friends who wanted to try out the and more the difference that it makes.”

‘Happiness Basics’ program. They could both It’s helpful for everything from lowering high go to the program together rather than each blood pressure to brushing away some of those going to their family doctors and then maybe it winter blues. wouldn’t happen, or they’re attendance couldn’t Another highlight this year is the PCN is the be coordinated to the same series of meetings. main sponsor of the fifth annual Red Deer PCN “So it’s about removing that barrier.”

Other popular programs include ‘Health Basics’ which is an action-based group for people who want to embrace healthy living through mindset, nutrition and activity. According to the web site, participants learn to make simple and effective lifestyle changes that they can stick to for the long term.

‘Preventing Falls’ is another key program as is ‘Strong and Steady’ - a four-week exercise and falls prevention education group targeted to older adults who have a fear of falling, may have problems getting out of a chair, are able to walk and are able to participate in a group setting.

The focus is on exercise, safety in the home, and introduction to a community activity class.

There is also the ‘Tobacco Free Program’ which is offered by Family Nurses in clinics, and is based on the Mayo Clinic program. The nurses build a relationship of trust and encouragement through four in person visits as recommended by research.

Follow up appointments are offered by phone.

‘Managing Anxiety’ is another important program offered by the PCN. As their web site notes, anxiety can stop people from living their best life.

The RDPCN four-week ‘Relationships that Work’ group also enhances personal, work and family relationships.

Managing Diabetes and High Blood Pressure - this program provides information on medical and lifestyle choices to help manage blood pressure, blood sugar and/or cholesterol.

Learning to better manage chronic disease or complex conditions can also prevent and/or delay complications that can negatively affect health.

Lifestyle practices have consistently been shown to slash rates of chronic disease and premature death by 80%.

There is also the ‘Prescription to get Active’ program, which entitles participants to check out a number of local facilities who have partnered up with the PCN with the common goal of helping folks improve their health and fitness levels.

“You can bring a friend along, too. That’s the whole concept around the physical and social interaction - people are way more likely to participate if it’s social and if they can do these things with somebody else. It can be a bit intimidating to try some new things.” mark.weber@reddeerexpress.com

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8 Wednesday, January 25, 2017

New Year New You

www.reddeerexpress.com

AQUAFITNESS:

good for the body and the morale Who doesn’t want to get back in shape after all the excesses of the holiday season? But if the idea of getting all hot and sweaty doesn’t appeal, and you get cold feet just thinking about winter sports, there’s a great alternative out there. If you feel fairly comfortable in the water, sign up for aquafit classes.

THE BENEFITS Aquafit classes are good for everyone: young people, seniors, top athletes and especially for people with a sedentary lifestyle who are determined to do more exercise. Classes take place in a dynamic atmosphere, with energetic instructors and fun music to motivate you. Here are some of the many benefits: • No impact on the joints • No embarrassing sweat • You don’t overheat • Improved cardiovascular endurance • Increased balance and flexibility • Improved strength and muscle endurance • You can adapt the exercises to your abilities Do you feel shy about your lack of coordination? No one’s going to judge you during an aquafit class. After all, participants perform their exercises in the water, out of sight. In other words, no one will notice that you reversed a sequence of leg movements three times.

For moms-to-be Some aquafit classes are specifically designed for pregnant women. The suggested movements are adapted to their particular condition and promote flexibility, strength and stamina — all that’s essential in preparing for the joys of motherhood. In addition, these classes allow you to meet lots of other future moms and form lasting friendships.

It’s easy to fit this

SHORT WORKOUT into your busy schedule

We get it. You’re busy. But who’s not?

From work to family to chores to social events, who has time to exercise?

Because there are so many other things clamouring for your attention, exercise often gets put aside and loses priority. Meanwhile, the pounds pile on, your stress level increases and your health declines. Not any longer. Because now it’s time to make a little time for exercise.

Thankfully, it doesn’t have to take all day.

With a short and sweet workout like this one, you can be done in no time and on with the rest of your day. In just 10 minutes, with an intense cardio workout like this one created by fitness trainer and educator Keli Roberts, you can burn up to 150 calories. Fit in three short, 10-minute workouts a day and say goodbye to 450 calories.

“Fitness is truly my passion, I love the confidence it has built in my own life. Before I started working out, I was depressed and had gained a lot of weight and had no self-esteem. I am a different person from when I started. Exercise enriched my life.” - Keli Roberts Sample Quick and Anywhere Workout - for the first two minutes of your workout, start with something as simple as jumping rope. Go at your pace and land on the balls of your feet.

Set the jump rope aside, stand with your feet shoulder-width apart, squat down, put your hands on the floor next to your feet, and explode your legs back into a plank position. Lower your body toward the floor and do a push-up. Pop your legs back up toward your hands and jump up off the floor. Repeat for one minute. Jump rope for another minute.

Now do a squat, push your legs back into a plank and do a push-up. Then turn your body onto your left side and hold a side plank while you extend your right arm toward the ceiling.

Now do a side plank on your right side and extend your left arm toward the ceiling. Return to a plank, bring your feet up between your hands and jump up. Repeat for one minute.

Jump rope for another minute.

For the next minute, do the squat and pushup, but after each push-up add a leg lift. In your plank position, raise your left leg up about 12 inches off the floor, hold for a second and lower. Now, raise your right foot, hold, and lower.

Bring your feet back between your hands and jump up. Repeat. Jump rope for another minute.

Do your squat and push-up and then do five mountain climbers Jack on each leg.

While you’re in a plank position after the push-up, bring your left foot up and tap it on the floor underneath your hips while your right leg is extended behind you.

Switch legs and bring your right foot up. Keep alternating legs until each foot has tapped five times. Go back to the squat and jump and repeat.

Jump rope for the last minute.

After a short and sweet workout like this, you’ll most likely be breathing hard, your heart rate will be elevated, and you may even break a sweat. These are all good signs that you had an effective workout.

Don’t stop there. Keep in mind this is just a sample workout. The goal is to be intensely active for a short period, so get creative and make up your own routine with full body exercises that work arms, legs, and your core - or find another 10-minute routine online to try.

Besides squats, push-ups, jumping rope, planks, mountain climbers and leg lifts, you can include other exercises such as jumping jacks, lunge variations, crunches, burpees, triceps dips or jogging in place. The options are endless.

Jack Wheeler is a personal trainer and owner of 360 Fitness in Red Deer.

Wheeler

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Kick-start your

New Year New You

Wednesday, January 25, 2017 9

READING ROUTINE with the RDPL

BY JOSEPH HO Express staff

and take it to the library, where staff will develop the list based on the information you provide. It takes about three weeks.

If one of your goals this year is to read more Trish Klein is the adult services coordinator at books, then the Readers Advisory at the Red the Red Deer Public Library. She said it’s importDeer Public Library is here ant to read what you like for you. ▾ because the activity should The service helps panot be a chore.

“I THINK IN THIS DAY AND trons find books that they However, for many, that’s AGE, THAT’S SO IMPORTANT, would enjoy. To figure that exactly what reading can NOT TO RELY ON JUST WHAT’S feel like when a person’s out, staff need to know a IN YOUR LITTLE CORNER OF little bit about you. Do you preferences are not conlike fiction or non-fiction? sidered.

THE WORLD.” Any authors that you’re “Overall as a society, we’ve already a fan of? What Trish Klein often pushed people. ‘OK, genres do you watch on you have to read the classics ▴ television? or you have to read this or From there, the Readers read that’,” Klein said.

Advisory makes recom“We push people away mendations based on your from books. Whereas if tastes. people have the opportunity to They also create personalized discover what they want to read, reading lists for members. All you they do much better at it.” need to do is fill out a short form found online Klein is a fiction reader. She shares the story

of trying to get her daughter to read the same thing. It didn’t work.

“It turns out she was a non-fiction reader. That’s what she likes to read. She hates fiction. But now she reads quite a bit and it’s always non-fiction.

Once you discover that’s what you like, then it’s great to go out and do that. Sometimes it’s finding the book that speaks to your experience in life,” Klein said.

There are a few reasons why reading more should be a priority. Studies have indicated that intellectually-stimulating activities, like reading, can reduce the risk of Alzheimer’s disease.

Reading also appears to be correlated with success. Among many examples, Warren Buffett is said to have read 500 pages each day. Catching up on the news with the New York Times, Wall Street Journal and Washington Post was a regular part of former President Barack Obama’s late-

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night routine.

Reading helps you grow as a person too, Klein said. In your mind, you travel to different places, you are exposed to different perspectives, you learn.

“I think in this day and age, that’s so important, not to rely on just what’s in your little corner of the world,” she said.

Klein suggests setting a reading goal. Hers was to read 55 books in 2016. She finished only a few shy. “I’m sure that around here that’s a small number for some of our librarians,” she said.

Get a library card, she also advises, where you can browse numerous titles and not have to buy anything. Across its three branches, the Red Deer Public Library collection includes more than 270,000 items in all formats. That does not include almost 9,000 e-books and audiobooks. joseph.ho@reddeerexpress.com

10 Wednesday, January 25, 2017

New Year New You

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Setting limits with data MENTAL and beyond WELLNESS Keeping an eye on one’s

BY JOSEPH HO Express staff

While many people pledge to live healthier in the New Year physically, it’s important not to forget about doing so mentally.

According to Trish McAllister-Hall, the executive director for the Canadian Mental Health Association (CMHA) in Red Deer, it would appear that more people are concerned about doing so. “There’s a greater interest in people wanting to incorporate mental health into their overall wellness. So certainly we’ve seen a lot of that in 2016 as people start to talk more,� she said. “I think that’s only going to continue as people start to talk more and get that stigma around mental health reduced. I absolutely see that carrying on into 2017.�

Wintertime presents a few challenges, said Neil Harris, health promotions facilitator for the AHS Central Zone. For one, the holidays can bring financial stress and for those who’ve lost a loved one around that time, the holidays bring that grief to the fore.

As well, people tend to retreat in the winter. “This time of year, when it’s cold, many people tend to stay indoors, stay in front of the computer, the TV and they’re not getting out, getting fresh air. They’re not getting the sunlight that we need,�

Harris said.

The Mayo Clinic states that reduced sunlight exposure can factor into Seasonal Affective Disorder (SAD), which can be marked by symptoms such as irritability, tiredness, problems getting along with other people, hypersensitivity to rejection, low energy levels, oversleeping, appetite changes and weight gain.

Harris provides several tips for mental wellness.

He recommends getting regular sleep and

exercise, the latter which reduces anxiety and improves self-esteem. “It increases your circulation, your breathing.

It helps in many physical ways as well as our mental health,� he said.

Also, eat healthy and cut down on alcohol and caffeine, which can disrupt your body’s internal clock and sleep patterns, he said.

To reduce social isolation, Harris advises reconnecting with community, whether that’s volunteering with a charity or spending time with people who bring joy and humour into your life.

Get organized — keep track of the things you need to do, to avoid the stress of a growing to-do list. “Having a list and a plan helps to break down some bigger projects into smaller pieces or smaller bites that a person can chip away at,� he said.

And as for those New Year’s resolutions, McAllister-Hall said it’s best to keep them to smaller, realistic goals that can be done consistently. “We set ourselves up to have these big New Year’s resolutions, to make big changes,� she said. “But rather, what’s your January resolution? And maybe that’s simply, I’m going to go for a 30-minute walk everyday.� “There’s that saying of how do you eat an elephant, one bite at a time.�

Harris said be on the lookout for signs like mild to severe personality changes, irritability, loss of interest in things you once enjoyed, lack of energy, change in sleep patterns, trouble concentrating, and an increase in alcohol or prescription drug use. If they persist, seek professional help.

You can dial 811 for Alberta Health Link, a 24/7 service for advice from a registered nurse.

The Mental Health Help Line can be reached at 1-877-303-2642. joseph.ho@reddeerexpress.com

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EARLY LEARNING & CHILD CARE TRAINING

Ever feel like you spend half your time managing other family members’ behaviour, especially when it has to do with technology?

Up until recently, every month, as the days drew closer to the end of our cell phone and internet billing cycle, I waited for the alert letting me know that we had collectively used 90% of our plan and that we would soon be charged for overage. Then, I immediately passed on that alert to all family members - two pretty much grown up kids and my hubby, requesting their co operation at not exceeding the limit. Depending on how many days were remaining or what was going on in their lives (a school project that required lots of internet research, time away from WiFi or having to watch the latest episode of their Netflix series), we were either successful at not having to pay an additional fee, or sometimes, the fee was much higher than anticipated.

I knew that I was not alone because setting limits around Internet and phone data usage is something that many parents discuss with me in our counselling sessions. I personally struggled, as do the parents I meet, with just doing what the kids had asked me to do for a long time - that is, to get a plan with unlimited data - versus sticking to what we had. I was reluctant to remove any limits on use - especially because I believe that learning to live within limits is an important life skill and secondly, because taking on an unlimited plan for Internet alone meant that we were going to be paying an additional $30 a month.

On the other hand, taking on the unlimited package meant that I could turn my focus to other more important matters, stop nagging and supervising their Internet use, and I could relax more. Also, because the cost of the unlimited is a known cost every month (as opposed to the unknown cost of going over what the plan allows), I could budget accordingly.

Upon sharing my dilemma with hubby and the kids, there were a couple of suggestions offered. Older daughter (who works full time), suggested that everyone contribute financially to make up the difference or that she and her sister divide it between them since they are typically the bigger consumers. Younger daughter, in high school and unemployed, was not happy with this idea, even though she agreed that it sounded fair.

Another suggestion was to divide the cell phone gigabytes between the four of us (we figured our kids could have more because we used less), and then to penalize anyone that went over their limit at the same rate that the phone company charges us.

In the end, we concluded that to change plans for both Sara Internet and mobile phone usage was not in the cards. We ultimately changed our Internet usage to unlimited so that I no longer have to monitor how many Netflix shows they’re watching (and we certainly take advantage of this too), and compromised by getting rid of some of our rarely watched channels so that we are only paying nominally more each month.

I was glad that we were at least continuing with our current cell phone plan, because of the benefit of learning to live within limits and besides, our plan offers us lots of room to text and talk and roam the Internet.

Its amazing how much time and effort go into figuring out all these plans and costs, in addition to taking into consideration the life lessons learnt along the way, but isn’t that what it’s all about - working as a family, compromising and figuring out a solution that works for everyone.

Sara Dimerman is a psychologist, author and mom to two daughters. For more advice, connect at www.helpmesara.com or on Twitter @helpmesara.

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New Year New You

Wednesday, January 25, 2017 11

Yoga fans wholeheartedly attest to its many benefits, both physical and mental. They argue that practicing yoga relieves the symptoms of several diseases and chronic conditions and helps with stress management — a real must, these days. If you’d like to give yoga a try and see if those fans are right, sign up today for a drop-in class or a series of classes in your area.

Long live

YOGA in all its

Specialized schools, educational institutions and community centres offer many different types of yoga. Here are three of the most popular.

HATHA YOGA This form of yoga is undoubtedly the most widespread. Hatha yoga includes various postures, which are both gentle and intense at the same time. These classes are ideal for beginners who are looking for gentle guidance on stretching, muscle strengthening exercises and basic breathing techniques.

forms

POWER YOGA During a power yoga session, participants flow quickly and fluidly through a series of set postures; classes are fairly intense when it comes to effort and stamina. This type of yoga is great for people interested in a good workout.

BIKRAM Bikram yoga has become extremely fashionable in recent years. This type of yoga is often called “hot yoga,” and with good reason: classes take place in rooms heated to around 40ºC. The 26 Bikram yoga postures are designed to warm up and stretch your muscles to the maximum. This type of yoga is not recommended for people with health problems such as low blood pressure.

NAMASTE!

Together we are making our Community a better place 2016 has been a challenging year in many ways, the economic times we are facing have affected us all in various ways and to differing degrees, but the truth is we have all been affected in some way. I have the privilege of seeing kindness play out in many ways as Executive Director of the agency, and I am always touched by the compassion our community shows.

As I look over this past year, from a global perspective right down to my own neighborhood and my own family, I see people who are facing struggles, challenges and heartache. What I am learning is the importance of intentionally showing compassion. In order to do that, I need to get away from my own assumptions and look at life through the eyes of others. People are inherently different and distinct from one another, which means human suffering is always individual and unique. When I look through the eyes of other people, I cannot help but feel genuine compassion.

Compassion is one of the many feelings embedded within Love.

Compassion means opening your heart, feeling what others feel and really understanding their problems while showing that you care. It means listening to your loved ones, your neighbours, your coworker, your friends and your community. It means becoming connected.

One way in which compassion boosts our well-being is by increasing a sense of connection to others. Social connection strengthens our emotional, mental and physical being; it generates a positive feedback loop of social, emotional, and physical well-being.

Social support is important for buffering the effects of an adverse event or stressful life circumstance and we have definitely experienced adverse events this year. A socially connected community is a place where everyone feels like they belong.

Feeling socially connected can help people reach out and support each other. It can also encourage people to volunteer and take pride in the condition of their communities. We are biologically, cognitively, physically, and spiritually wired to love, to be loved, and to belong and at the root of most desires is a need to belong, to be accepted, to connect with others and be loved. When those needs are not met, we don’t function as were meant to.

I want to encourage you to spend 2017 becoming connected.

Connected to your family, friends, neighbours and community. I am so proud to live in a community that takes care of each other as Red Deer and surrounding communities do. The kindness and compassion you have shown the people of our agency serves is overwhelming. The kindness and compassion you have shown the agency, allowing us to serve our community, is priceless.

Thank you for your support throughout 2016 and into 2017; may all your hearts’ desires find their way and may you begin to find the connection we all strive for.

Barb Barber

Executive Director Women’s Outreach

To learn more about the Women’s Outreach go to www.womensoutreach.ca

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