IMPACT Magazine's Special Summer Edition 2020

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Special Summer Edition THE

Business of Fitness Innovating for future success


RACE INDUSTRY Exploring the challenges events are facing as a result of COVID-19

Taking Care of YOUR HEALTH • Top 10 Foods to Boost Immunity • The Science of Sound • Resilience Practices

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Canadian Climber / Olympic Qualifier Alannah Yip

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CANFITPRO 2020 VIRTUAL SERIES DELIVERS CONTINUING EDUCATION AND CONNECTION FOR FITNESS PROFESSIONALS This is a time of unprecedented change. Changing what we do, how we do it, and when we do it. If there is one thing we do know as fitness professionals, it is this – change is constant. This is most apparent in how we train everyday with our clients and members. Fitness professionals are among the most resilient and nimble professionals in the world and this has equipped us with the strength to go through and grow through the greatest challenge we have ever faced in our lives. As fitness clubs and studios across Canada are getting the green light to re-open in the context of COVID-19, canfitpro, the national organization representing Canadian fitness professionals, has postponed the annual canfitpro 2020 health and fitness in-person conference to August 13-15, 2021 and while it has been their most difficult decision to make in 27-years, it is what is best for the safety, health and wellbeing of the community. “The health, safety, and wellbeing of our associates, members, presenters, sponsors and exhibitors is our highest priority, so it was clear we needed to postpone our annual in-person event to 2021 and find a new way to connect and galvanize the fitness community. Although so many things are uncertain right now, one thing remains true…there’s a power in people connecting,” said Maureen (Mo) Hagan, chief operating officer of canfitpro. That said, canfitpro is excited for the future as they move into the world of virtual and livestream education, training and events. By embracing this change canfitpro has the opportunity to serve even more fitness professionals, bringing more education and training opportunities to more people – all in the safety and comfort of their own home. This year, organizers have been busy transforming this popular educational and networking event into the canfitpro 2020 Virtual Series, a 4-part series of online training events that will take place over two days August 14 and 15, with subsequent one-day online training events September 19,

October 17 and November 14, 2020. Hagan added this year’s canfitpro 2020 Virtual Series is designed to deliver the energy and excitement of in-person conferences. Attendees from across Canada and around the world will have access to live-streaming education from fitness experts, leaders, pioneers, and innovators from around the globe. Well-known presenters will include: • Mike Lipkin, international strategic coach and catalyst for high performance. • Silken Laumann, Olympian, mental health advocate and founder of Unsinkable, an online forum celebrating stories of perseverance. • Beto Perez. of Latin-dance inspired workout Zumba. • Dr. Kelly Starrett, CrossFit trainer, physical therapist, speaker and author of Becoming a Supple Leopard and co-founder of MobilityWOD • Sadie Nardini, renowned ultimate wellness and yoga expert • Luka & Jenalyn, ballroom dancers and former contestants on NBC’s World of Dance • Dr. Rumeet Billan, leadership coach and

research lead on The Tallest Poppy, a study of how co-workers undermine their peers for succeeding in the workplace. The virtual series will offer 15 educational tracks with 135 sessions in areas of specialization including business management success, boutique fitness, Women Who Influence, moving your business online, group fitness, personal training, strength training, recovery, mind & body, coaching, wellness and nutrition. In addition, a portion of the proceeds from this virtual Series will be donated to Unsinkable to support mental health awareness. canfitpro delegates will have access to sessions to upgrade their fitness knowledge and skills, bolster their careers and re-invent them self but also to prepare for and adapt to industry changes during the pandemic recovery. Topics include Best Practices of Virtual Training, Start the Fitness Business of your Dreams During the Fitness Industry Recovery, Connecting to your Community on Camera and Rock your Social Media in 2020. To register and find out more about the canfitpro 2020 virtual series, visit


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Top Canadian climber Alannah Yip is headed toward the top – literally.


Exploring the challenges racing events are facing as a result of the COVID-19 pandemic.


Virtual programming saved the fitness industry during the lockdown but now it faces a new norm.


IMPACT's team of elite trail runners reviews the latest footwear.

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A-6200B *Promo code must be redeemed by December 31, 2020, one per user. Coupon entitles the customer to 90 days free access to the 20 Minute Bodyweight Challenge Express Workout. Photography © Merrithew Corporation *Trademark or registered trademark of Merrithew Corporation, used under license.

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S PEC I A L 2020 SU M M ER ED ITI O N CO NTE NTS Inside Every Issue NEWS & VIEWS 14 First IMPACT

Books for the outdoors

136 Final IMPACT

Rethinking your priorities to achieve a healthier lifestyle

WORKOUTS 20 Low-Impact Fitness 24 Swinging Through Summer 28 Kettlebell Knockout FITNESS 32 Success in the Next Generation 34 5 Reasons to Cycle 38 A Summer Without Races RUNNING 42 3 Non-Negotiables for Runners

Tips to help stay injury-free

TR AVE L 86 Staycation in Alberta 98 Staycation in British Columbia AT H L E T E S W I T H I M PAC T 82 Arianne Jones

Turning adversity into advantage



84 Jon Mahoney

550 Marathons & counting!

SPORTS MEDICINE 112 Recovery, Over-training & DOMS H E A LT H & W E L L N E S S 114 Building Resilience 116 The Science of Sound FOOD & NUTRITION 118 How to Boost Your Immune System

Including the top 10 foods!

RECIPES 122 No Knead Bread 124 Buttermilk Blueberry Pancakes 126 Texas BBQ-Style Seitan 128 Grilled Corn & Jalapeno Salad 130 Harissa Grilled Veggies 132 Sweet Potato Brownies 134 Raw Raspberry Cheesecake

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DIGITAL EDITION VOLUME 29, ISSUE 6 A leader in the industry for 29 years, IMPACT Magazine is committed to publishing content provided by the best experts in their fields for those who aspire to higher levels of health, fitness and performance.






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ADVERTISING CONTACT 403.228.0605 SUBSCRIPTIONS $45 for one year, or $65 for two years (includes GST) WEBSITE

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The opinions expressed in IMPACT Magazine are the writers’ and not necessarily those of the publication. IMPACT Magazine advises you to consult your physician if you do not follow a regular fitness program. All content is the property of IMPACT Productions Inc. and cannot be reproduced in any form without written consent of IMPACT Productions Inc.


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Together Visit your YMCA Calgary family today.

Your Swim Essentials • Polyester Swimsuits • Goggles • Caps • Floats shop online at

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RONALD LEE Ronald is a Vancouver-based international commercial photographer specializing in beauty, motion, and creative works. This issue he shot our cover feature of Alannah Yip, Nick Mueller's golf workout and the Athlete's With IMPACT story about the Mahoneys. RONALDLEESTUDIOS.COM RONALDLEESTUDIOS

LOUISE HODGSON JONES Louise is a communications and event specialist working with several races. She has run many marathons, notably London, Boston and New York and is a marathon clinic leader with Frontrunners in Victoria. She wrote our indepth story on the state of the race industry. LOUISEHODGSONJONES



DOUG McNISH Doug McNish knew that he was destined for a career in the kitchen when he began honing his skills at the age of 15. Now as a globally recognized vegan chef, he creates innovative recipes from classic comfort foods (like his pancakes in this issue) to gourmet gastronomical marvels. DOUGMCNISH.COM DOUGMCNISH


BRENDA DREW Brenda Drew is a Calgary writer, cyclist and sport climbing enthusiast. She wrote several stories for this issue and is pictured here at the Mt. Norquay Via Ferrata in Banff, which she profiled for the Staycation in Alberta story. She is the editor of IMPACT Magazine. IMPACTMAGAZINE.CA IMPACTMAGCANADA


CONTRIBUTORS Jodi Barrett, Dr. Rumeet Billan, Mark Bittman, Adam Campbell, Dr. Syl Corbett, Pete Estabrooks, Zuzana Fajkusova, Hannah Fletcher, Joanna Ford, Mandy Gill, Phil Hiom, Grace Hiom, Karen Holland, Susan Hoy, Arianne Jones, Catrin Jones, Nancy Lynch, Ian MacNairn, Nick Mueller, Alistair Munro, Julia Murray, Dr. Patrick Porter, Jacob Puzey, Amy Puzey, Ed Rechnitzer, Dr. Andy Reed, Amanda Regnier, Nicki Rehn, Dr. Marcus Robinson, Melissa Ross, Chad Sarno, Derek Sarno, Matt Setlack, Emily Setlack, Lucy Smith, Brett Walker, Arden Young, Cal Zarayski PHOTOGRAPHY Nicole Axworthy, Trevor Bexton, Angela Burger, Sewari Campillo, Matt Cecill, Laurence Cymet, Pam Doyle, Dan Evans, Jessi Gray, Sarah Gualtieri, Rachel Gulotta, Noel Hendrickson, Jeff Hitchcock, Dave Holland, Cara Hull, Dax Justin, Devin Manky, Graham McKerrell, Sven Mieke, Graham Osborne, Andreina Schoeberlein, Mike Seehagel, Britt Shannon, George Simhoni, Luke Webster, Dustin Werbeski, Chris Young

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Tips for Supporting Your Sleep

1. Routine •

Follow a consistent sleep schedule and pre-sleep routine; sleep is essential to recover from your workouts and daily stress, as well as, for injury prevention.

Discontinue using cell phones and computers two hours before bed.

Make time for at least one daily enjoyable activity.

Eat regular meals to fuel your body for workouts and don't rely on caffeine, energy drinks, alcohol, drugs, or compulsive/ binge behaviours to manage stress.

Managing Insomnia During COVID-19

2. Daily physical activity


3. Relaxation

Suite 106, 51 Sunpark Drive SE, Calgary, Alberta, T2X 3V4

Our body fights stress better when strong; exercise also helps decrease stress and enhance health including sleep quality.

403 254 6663 ext 1 •

Techniques such as deep breathing, meditation or progressive muscle relaxation help lower blood pressure, heart rate, breathing rate, hyperarousal


and stress hormones.

tress is a normal reaction to stressful

many cases this event has necessitated

events and sleep is often disturbed

sharing cramped workspace with family

when we are stressed. For some people,

members. It has left many parents with

4. Set Goals, Simplify & Slow Down

the COVID-19 pandemic has had a

the task of taking care of children at

positive effect on sleep and stress as it

home and home schooling while working

has translated into having more flexible

at home., We are faced with managing

work hours or no longer having to

stressful family dynamics, job uncertainty

perform a grinding commute thus freeing

and falling out of a regular routine.

up time to prioritize self-care or spend

Late night binge watching of Netflix or

time with their children and loved ones.

playing video games combined with an

5. Ask for help

Night owls seem to be getting more sleep

inconsistent sleep schedule and evening

because they can rise and work later in

light exposure can have a destabilizing

Performance for an assessment by one

the day, hence be more aligned with their

effect on our circadian rhythms and

of our sleep physicians. We provide a

natural circadian rhythms. For others

our sleep. A lack of interaction with

Behavioural Sleep Medicine program

who find the office environment stressful

work colleagues, friends and loved ones

which is a non-pharmacological,

or for Introverts, working from home

can worsen the stress and loneliness

patient-centred program that treats

may provide a welcome reprieve.

particularly in Extraverts and people

sleep disorders including chronic

living alone.

nightmares and insomnia. We help

However, the stress of the COVID19 pandemic itself has had an impact

See the sidebar for a list of strategies

Make a to-do list of tasks; stress is less damaging if we can anticipate it.

Declutter your home, bedroom and office.

Resist rushing and over-scheduling.

Contact the Centre for Sleep & Human

you attain success and confidence

on sleep as evidenced by increasing

to help manage chronic stress and

in managing your sleep so you can

rates of insomnia and nightmares. In

support your sleep. ➝

improve your wellbeing!

Sponsored Content


A Summer To Remember


n March of 2020 our lives changed due to a global pandemic. We went into a lockdown, and our fitness, health and sports industry was shut down without warning. This meant IMPACT Magazine also came to an abrupt pause, as did approximately 95% of our total revenue. For many of us it became a sink or swim scenario, and I questioned: Is this how I’m going to end my career as a publisher after 29 years? We jumped into community-service mode right away, focusing on what we could do rather than what we could not. This wasn’t the time to be asking for advertising from industries in crisis. We hosted fitness industry town halls, race industry town halls and brought people together locally and from across Canada to bond and share their stories with each other. The uncertainty made our outlook pretty grim at the beginning, as businesses had no indication of when they would reopen. The fitness industry adapted quickly with online workouts and innovative ways to connect with their clients and members. Eventually, almost all running and race events were cancelled for 2020. Many races chose to host virtual events and have had some success covering their losses, others chose to weather the storm until next year, but overall the race industry was hit extremely hard. And a big global blow came soon thereafter with the deferral of the 2020 Olympic Games to 2021. We jumped into action with our SWEAT ACROSS CANADA Workout Series featuring our Canada’s Top Fitness

Trainers with live-streamed, free online workouts which will continue all year. Trainers everywhere generously donated their time to help our communities stay fit and we created a platform where everyone could find free workouts online. There has never been a more important time for us to take care of our health. Exercise alone won't reverse the effects of a poor diet. In June we published our first ‘Best of Food & Nutrition’ special digital edition – over 200 pages of beautiful food, recipes and expert nutrition advice. You can find it HERE. I think you are going to love it as much as we do! Through the years, IMPACT Magazine has been available for free to the consumer, with our business model based 100% on advertising revenue. In this Summer Edition, I did things a little differently and offered free advertising to businesses who have suffered financially due to COVID-19. This was an unprecedented decision and one that allowed me the opportunity to truly give back to my community in a tangible way during this difficult time. I’m pleased to say that over 70 advertisements appearing in this issue were offered at no charge. There has been an outpouring of support over these past months from editors, contributors, photographers, clients and people who wanted to donate their time to help put this issue together. I have been incredibly moved by everyone’s generosity, and I am beyond grateful. We have some powerful, in-depth editorial in this issue, and please pay particular attention to all of the contributors who offered their expertise.

The one thing that I have learned for sure is that during times of crisis, the best in people truly comes out. This has been a time for me to reflect on the past, spend precious time with my family, form new relationships, and focus on the core values of why I put this magazine together 29 years ago. I started this magazine out of a passion to help people live healthier lives, and to promote and elevate others in the fitness and business community. As for the future of IMPACT? I choose to swim. The road won’t be easy or short, however, I am committed to fighting alongside both my fitness and publishing communities as we rebuild our beloved industries. I am optimistically looking forward to our next print edition of IMPACT Magazine coming out in early October. To our loyal readers and clients thank you for your continued support.  Elaine Kupser, Publisher

THE BEST OF FOOD & NUTRITION 2020 SPECIAL EDITION You are going to love every single page of this 200+ page edition featuring our best plant-based recipes, kitchen tips, and expert nutritional advice! Simply click to subscribe for FREE and have IMPACT Magazine's Best of Food & Nutrition 2020 Special Edition sent immediately in your inbox.

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CALL: (403) 265-7690 TEXT: (587) 316-2863 1720 BOW TRAIL SW CALGARY, ALBERTA




Read All About It

Five great reads to take with you into the great outdoors


f you’re readers like us, you probably want to take a book with you when you go hiking or on other overnight adventures. Here are five books largely set in the outdoors. They are all completely different and will enlighten and thrill you by turns. Some are new, others are older classics.







A complex story set in Mexico about Lydia and her son Luca who are the run from a drug cartel. From a middle class existence to becoming migrants trying to get to America, these characters will give you a new understanding of the challenges and struggles faced by emigrants. Written in a literary-thriller style, this book is hard to put down.


This classic book follows the journey of the author as he endeavours to hike the Appalachian Trail, a 2193 mile trek across 14 states from Georgia to Maine. Known for his travel books, Bryson, a reluctant adventurer, sees humour in a variety of situations and his writing is highly entertaining.


This fascinating book explores the history of a family who embraced the counterculture movement of the 1960s and rejected social norms. Growing up in the Canadian wilderness and living hand-tomouth, young Cea longs for a more typical life. As she grows up and realizes how eccentric her upbringing was, she emerges strong and resilient.





Who would have thought trees could be so interesting! This is a fascinating book combining fictional stories with a host of factual information about trees. Each chapter highlights a different tale that in the end, connect to each other. From activism to timber wars, this Pulitzer Prize-winning story will stay with you long after you close the back cover.

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Set in the forests of rural Illinois, this book tackles issues of loss and love. Joanna is a bird biologist studying nesting birds and recovering from breast cancer. A mysterious young girl comes into her life claiming to be from the stars. ‘Ursa’ says she has been sent to earth until she witnesses five miracles. This is a fun read that will make you think about difficult choices and what really counts as a miracle.

IMPACT Magazine

Extend Your Reach Virtually Remotely support your fitness clients and connect with a community of healthcare providers


he new normal…we’ve all had to shift. Connecting with people who are looking to improve their wellbeing, as well as maintaining relationships with your valued clients is more challenging than ever.

GoGet.Fit is an online portal where you can monitor the activity patterns of your clients to intervene when they need it most. For your clients, we provide a free phone or online app where they can track their activities and receive messages from you – their fitness provider! Even better, form connections with like-minded healthcare and community-based fitness professionals to scale your reach and make a greater impact.

A Virtual Platform for: • Healthcare Professionals • Mental Health Care Professionals • Fitness Professionals • Educators

Scale remote coaching Connect and coach 100s of clients in minutes a week

Meaningful connection The Pro Portal analyzes client data so you can deliver timely feedback

It takes a village Connect with healthcare providers who pass the baton to fitness professionals

Join the movement at:


Our Favourite Summer Picks

Fitness, food & apparel for a healthy lifestyle


e had the opportunity to test out some cool new products over the summer months. After careful evaluation here are our greatest hits!



We tried out a few of the waste-free, completely natural skincare products from Maison Jacynthe, a 100% vegan and cruelty-free line based in Quebec. The star product, in our opinion, is the Exfopur - an exfoliator made of white clay, volcanic rock, and a variety of leafy extracts and peppermint. The peppermint and balsam fir extracts make this product smell heavenly and leave the skin with a pleasant tingle. The white clay helps with circulation so don’t be alarmed if your skin is red directly after use. This product leaves skin feeling thoroughly clean, tight, and bright. Any company committed to waste-free packaging, plant-based products, and no animal testing gets kudos from us. $38 | WWW.MAISONJACYNTHE.CA



Modern Meat is our new favourite plant-based meat replacement line. This Vancouver, B.C. company creates soy, gluten, and GMO-free products from whole foods. Their ingredient lists are shockingly clean, especially compared to others on the market. You’ll only find real food here; onion, garlic, cauliflower, and mushrooms are the base of their delicious burgers. All of their products are excellent, but our favourites are the Modern ‘Crab’ Cake, almost indistinguishable from the real thing, and the Tarragon Remoulaude. Their products are high in protein (14 g in each burger) with no artificial preservatives, chemicals, or fillers. The prices are right starting from $6.50 for their sauces to $12.50 for a package of four burgers.



Plant Powered Athlete is the latest plantbased cookbook from Vancouver-based health coaches Zuzana Fajkusova and Nikki Lefler. With more than 80 recipes designed to attain the next level of vitality in your body, you can master everything from nut mylks to smoothie bowls to nori rolls. The photography is beautiful and the recipes are mouth-watering, and we love the "Core Principles" section towards the front of the book, which offers specific nutrition guidance and a detailed breakdown of the health properties in different whole foods. We definitely give this book our seal of approval. $33 | WWW.ACTIVEVEGETARIAN.COM


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Many professional athletes, coaches and therapists have sworn by the power of red light therapy as a valuable tool aiding in the recovery from injuries and chronic pain. We decided to put The Rouge Essential – Red Light Therapy technology to the test. This product is suitable for at-home use (we were able to easily hang from a door with the attachment provided). We started with 2-minute daily sessions, 3x per week and increased each week. The red light waves provide a pleasant warmth to the area which indicates deep muscle recovery and is free of side effects. The verdict is still out but we love it so far. $933 | WWW.ROUGE.CARE



This is a great shirt for both daily activities and sweat-worthy sessions. It’s lightweight, has great moisture-wicking properties and also provides UV protection. Promoted as odour-resistant, we can say first-hand that it keeps you smelling fresh despite a sweaty hike or climb. It’s super comfortable and features Voormi’s lightest and most air permeable DUAL SURFACE™ precision blended wool and a relaxed fit. $70 | WWW.VOORMI.COM



Take your yoga practice to the next level with Yoga Design Lab's Infinity Mat. What sets this mat apart is its grip; natural tree rubber provides a completely slip-free yoga experience. From power vinyasa to Yin and restorative practices, you will feel completely stable and comfortable on this well-cushioned, soft-textured mat. It’s easy to clean – gently wipe down with a damp cloth – and the design options are cute to boot, with three colours to choose from. We especially recommend this mat for an at-home practice, as due to its extra cushioning it’s a little heavier than your average mat (though not unbearably so). $118 | WWW.YOGADESIGNLAB.COM

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We tried out the new HIIT System by Lebert Fitness, a portable, at-home multi-use training tool that uses your own body weight and reciprocal resistance allowing for hundreds of exercises. The door anchor option only took us a minute to set up (there is also an instructional video online) and the soft strap anchor protects the door effectively. It’s easy to use, and you are in control of the level of resistance and difficulty of each exercise. We’ve been using it here every day – the workout possibilities are endless! A must-have for your home workouts. $127 | WWW.LEBERTFITNESS.COM


CLOUD X No gaiters are perfect, but these are the best trail running gaiters we’ve tried! The plastic band that goes underfoot is easily adjustable and very durable to withstand the brutal Rockies scree. They are compatible with any shoe and don’t require a velcro strip. The upper ankle area is adjustable to prevent rocks from coming in through the top. Our only complaint is the asymmetric zipper, which sometimes partially unzips, allowing rocks in.

We laced up On's new Cloud X ultimate lightweight cross-trainer this summer, a shoe aimed at multi-functional athletes who like to mix their workouts. Engineered as a running shoe, we found the Cloud X wonderfully lightweight and ultra-reactive, living up to its name. With its wide base it offers excellent stability and nice cushioning (the outsole is reinforced with Helion™ Superfoam). We particularly liked this runner as a workout shoe – it is flexible, breathable and extremely comfortable. It’s also pretty cool looking. If you are looking at buying one shoe that fits all, this may be exactly what you’re looking for.





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Lifestyle, Fashion and Fitness Photography.

www.katywh info@katywh


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Low-Impact Fitness

A fun 30-minute workout with a few new twists on the basics to get you moving BY H A N N A H F L E T C H E R 2018/2020 Impact Magazine Canada’s Top Fitness Trainer; Co-Founder of Fit in 30 Minutes in Vancouver, B.C. HANNAHFITNESS





he Pandemic has so many of us in situations where we have less access to equipment than before. Without equipment, you may notice your workouts start to feel the same. The good news is, if you still are feeling unsure or uncomfortable about what else you could do, there are plenty of online personal training options. A trainer will not only tailor the workouts to your needs and goals, but will also keep the workouts fresh, diverse and challenging. We always have new ideas for you!


20 seconds of each exercises including: Bridges, dead bugs, planks, supermans, lateral lunges, inch worm to plank walk outs, spider man lunges with T-spine rotation, air squats, single leg hip hinges.

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30 seconds 1 , 30 seconds rest 30 seconds 1 , 30 seconds 2 (RIGHT), 30 seconds rest 30 seconds 1 , 30 seconds 2 (LEFT), 30 seconds 3 , 30 seconds rest 30 seconds 1 , 30 seconds 2 (RIGHT), 30 seconds 3 , 30 seconds 4 , 30 seconds rest 30 seconds 1 , 30 seconds 2 (LEFT), 30 seconds 3 , 30 seconds 4 , 30 seconds 5 , 30 seconds rest

Then repeat pattern from the top with the exercise numbers in reverse order.

1 SQUAT WITH OVERHEAD PRESS INTO TRICEP EXTENSION Stand in an athletic stance with feet slightly wider than hip width. Begin by bringing dumbells to your shoulders. Sit back and down into a squat, keeping feet planted and knees pulled slightly outward. As you come back up, start to press your arms straight overhead. Keep core tight and a micro-bend through the legs at the top of the motion. Hold this overhead press position while bending your arms at the elbows to extend the dumbbells down behind your head for a tricep extension. Push your arms back to the overhead press position and bring the weights back to shoulders, then repeat from the start.



With your dumbbells on your shoulders, start in a wide-leg stance with one foot elevated on a sturdy stool or step that won’t slide. Reach your hips back as you begin the lunge and bend your leg on one side. Keep the knee behind the toe on this exercise. As you come back to standing press your arms up over your head. Repeat all of your reps on the same side until the next round. Note: Beginners should do this exercise without elevating the foot to start.

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Start in a plank with your hands either on the dumbbells or the floor. To keep the hips from tilting to one side, consider widening your foot stance. Keep your hips and shoulders parallel to the floor and find your balance on one arm. From this one-arm plank position, pull the other arm back into a row and repeat. You can regress this exercise by doing it from a knee plank.



With the weights pulled into your shoulders, start in an athletic stance. Take a small step and pivot back with one foot. Keep your knees and toes pointed slightly outward in the same direction to prepare for the squat. Lower your arms and rotate your trunk slightly so that the arm toward the back foot goes behind the body and the other arm is in front of the body. Reach the hips back as you lower into the Jefferson squat. As you come back up from the squat, return the dumbbells to the shoulders and bring the back foot forward again. Keeping a micro-bend through the legs and the core tight, punch out each arm with the dumbbell. Repeat this combo on the same side until the next round.

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With your feet hip-width apart, hold the dumbbells at the side or front of your legs and stand up tall. While keeping your spine straight, hinge your hips back and bend the legs slightly as needed so your hamstrings, glutes and core are engaged. Hold this position, and do a dumbbell row where you squeeze your shoulder blades together towards the spine. From here, return your arms to the side or front of your legs and squeeze your glutes and hamstrings to stand tall again.. Curl the weights to your shoulders and reach your hips back into a parallel squat before repeating.


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f l t y n GYMVMT.COM



Swinging Through Summer

Get on par for a better golf game through fitness BY N I C K M U E L L E R One of IMPACT Magazine's Canada's Top Fitness Trainers in 2020 & Golf Performance Consultant in Vancouver, B.C. COACHMUELLER



f you're a golfer looking to shoot lower scores or participating in other sports that require core rotation and hip/ shoulder stability, such as rock climbing or paddle boarding, the first step to improving your performance is an effective golf fitness program. Reach your on-course potential by building your best golf body in the gym with these five exercises.

WARM -UP A complete warm-up addresses all three planes of motion: front-to-back, side-to-side and rotational movements. Work through this list twice. • Alternating High Knee Pulls • Alternating Quadricep Pulls • High Knees • Butt Kicks • Side Shuffles • Karaoke Shuffle • Lateral Bound • Bear Crawl • 45 Degree Bound • Lunge with Torso Twist

WORKOUT Complete three rounds of two sets of each exercise in a circuit style program.

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2 Sets of 12 Reps This is a great exercise for increasing club-head speed and stability of the hip. With your body parallel to the cable, kneel with your right knee forward and left knee back on the floor. Grasp the cable, located over your right shoulder, stay tall and pull it across your chest down to the front of the left hip. Take a breath then release the cable. Repeat on the other side.

2 Sets of 12 Reps This exercise helps increaseenergy-transfer efficiency from the body to the golf club by stabilizing the shoulder. Begin by lying on your back, holding the kettlebell (KB) with a straight right arm above your shoulder, palm facing in. Bring the right knee up to a 90 degree position and place the left arm directly above your head and flat on the floor. Roll onto your side using the vertical knee to guide you. Once you've rolled over, rotate the palm of the hand holding the KB up towards your face. Hold the position for 2 seconds, take a breath and return to the starting position. Repeat on other side.






2 Sets of 12 Reps The tall kneeling hamstring stand requires hip stability, abdominal activation and shoulder joint control simultaneously. Begin in a kneeling position with your toes dug firmly into the ground. Anchor a band to a door jamb or post directly behind you so that the band has no slack. Holding the band, rise up onto your knees and raise your arms above your head. Create tension in your glutes, abdominals and shoulder-blade muscles, resisting the backward pull of the band. Take a breath and return to the starting position.

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Summer 2020  25




2 Sets of 12 Reps This drill's difficulty is a 10 out of 10 but will elevate your game by adding hip, core and shoulder stability in a rotated position. Before you can efficiently rotate, you must learn how to stop rotation! Stand parallel to the TRX with the left leg forward and right leg back. Hold the TRX loops in each hand and rotate your torso away from the anchor point. Reach above your head and lean on an angle, resisting the torsional forces in the abdominal, hip and shoulder regions. At the end range of motion, take a breath and return to the starting position. Repeat on the other side. Coaching Tip: The intensity of this exercise increases and decreases with how close your feet are to the anchor point of the TRX. The closer your feet, the harder it is.

26  Summer 2020




2 Sets of 12 Reps It might seem simple, but this drill will take your ability to rotate in your golf swing to the next level. Lying on your back, assume a position with both arms above your head and feet together. Without using your lower body, turn your head to the left, reach across your face with the right arm, rolling over from right to left until you're face down. Once face down, take the same arm that rolled you over, lift it up, turn your head over the same shoulder, rolling over onto your back without using your lower body. Repeat on the other side. Coaching Tip: If you're finding you're stuck and can’t start the rotation, slide a pillow underneath the shoulder of the arm that is reaching across your body.

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Kettlebell Knockout

Build your strength & endurance with a blast of Kettlebell Kickboxing BY J O D I B A R R E T T – Master level Kettlebell instructor & certification instructor; CEO, Kettlebell Kickboxing Canada in Regina, SK KETTLEBELLKICKBOXINGCANADA




ettlebell Kickboxing is a great way to train strength, cardio and mobility by fusing the Russian kettlebell with Martial Arts Motions. Remember always when training that your form is important. When you lose form, I want you to rest and reset!

WARM -UP A light skipping motion on the spot for 2 minutes, circling the wrists forward and back, finishing up with 1 minute of either high knees or shadowing boxing.

WORKOUT Complete each exercise twice at the desired rep range, then put them together to train as a Kettlebell Kickboxing Complex for 90 to 120 seconds, flowing from one exercise to the next. To increase the difficulty of the workout, increase the weight – but only after learning the exercises and using proper form.



10-15 Reps 1. With both hands, pick up the kettlebell by the handle and sit back in a hinge, bending first and more deeply at the hips, then at the knees. 2. Swing the kettlebell back, between your knees to begin the movement. 3. Keeping your arms straight, drive the kettlebell up to shoulder level by thrusting your hips forward and raising your torso to a standing position. • Squeeze your glutes throughout to keep them active and engaged. • Do not raise the kettlebell with your arms. Your arms and the kettlebell should feel weightless. • Do not swing the kettlebell higher than chest level. • Avoid bending back at the top of the motion. Continue, without stopping, back down into your hinge and repeat steps 1–3. Proper technique will create a non-stop fluid motion of the swing, with the kettlebell going between/behind the knees then back up to shoulder level for each rep.



10-15 Reps Hold the kettlebell by the horns in a mid-rack position (at chest level, between your shoulder and forearm inside your wrists with elbows in and a strong straight posture). Extend your arms, forward pressing the kettlebell away from the body. Engage your core and glutes to maintain a stable position. After extending, pull the kettlebell back towards the body, tucking your elbows in towards your sides. This exercise can be performed with a pause at the extension or as a power movement, pressing and pulling in one motion.




28  Summer 2020

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Summer 2020  29




10-15 Reps Start with the kettlebell in a mid-rack position. As you inhale, pull yourself down with tension into a full squat. Keep as flat as possible, torso erect, ears over shoulders, and kneecaps tracked over toes. Your weight should be on the heels, not the front of the foot. Push the knees with the elbows, if needed, to keep them tracked properly over the toes. On the exhale, without leaning forward, drive upwards, finishing standing tall.





10-15 Reps With one kettlebell, start in a mid-rack position. Standing up straight, keeping your core strong and tight, with your feet shoulder-width apart (swing stance). Bring your arms overhead to a full extension, holding the kettlebell up. Without moving your upper arms, simply bend your elbows to lower the kettlebell behind your head and back up above your head, then slowly return to mid-rack position.

30  Summer 2020



10-15 Reps With both hands, hold a kettlebell by the horns, mid-rack, in swing stance with your weight evenly distributed between both legs. Keep your shoulders squared and your back straight. Begin by driving your right leg up, bending at the knee so that you are pushing the crown of your knee forward and up. Step the knee back into your swing stance and repeat on the left side. Add in trunk rotation with the knee.

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The Athletic Toolkit for Success in the Next Generation Building an age-appropriate, holistic approach to fitness & sport

BY B R E T T WA L K E R – Head Strength & Conditioning Coach at WinSport’s Performance Training Centre in Calgary, AB WINSPORTCANADA



arents recognize that participation in sport and physical activity is important to the overall development of their child, which is why many of us spend our evenings and weekends in bleachers next to a field, pitch, hill, court, pool deck or elsewhere to support our youth athletes. We all want our kids to be successful in every aspect of life. Their physical, mental, emotional and cognitive well-being are the foundational building blocks that turn them into successful human beings, but they are also the most basic elements of the athletic toolkit that sport equips us with from an early age. So, how do we as parents keep our children on the right track to excellence in life and sport, knowing that continued participation in sport and physical activity into adulthood is the key? To answer this question, we must first acknowledge and adress potential problems. Youth athletes are dropping out of sport and physical activity far too early. In Canada alone, sport participation rates peak at ages 10 to 13 and decline steadily with age (Glen Mulcahy, 2017, Why Sports Participation in Canada is Declining ). There are many contributing factors to this, but the number one reason for the decline is that kids feel physically inadequate in their athletic abilities, especially in comparison to their peers. Secondly, they are getting injured at an alarming rate (Crane & Temple, 2015, A systematic review of dropout from organized sport among children and youth). As parents, we must give our children the necessary tools to develop the

skills that increase their competence and confidence to participate and reduce the likelihood of them becoming injured. Myer et al cites two types of skills that youth need to develop as early in life as possible to increase competence and confidence in physical activity (Myer et al, 2013, How Young is Too Young to Start Training?):


Having the capacity to perform primal movements properly. Some examples of primal movements are squats, lunges, pulling, pushing, twisting, bending,

S O , W H AT D O W E R E C O M M E N D ?

GET KIDS INVOLVED IN PHYSICAL ACTIVITY EARLY & OFTEN Unstructured play or game-based activities emphasize motor skill development, technical proficiency, and movement quality. These activities need to be highly creative to challenge motor skills and confidence in a variety of environments, and games with competitive scenarios need repetition to promote refinement and improvement. Gymnastics is a great starting point for giving your kids a head start in their functional movement capacity and coordination. In this early stage, building confidence is key and this translates well from sport to the classroom or other practical life applications, where they learn to overcome obstacles and gain confidence in their abilities.

This is a reason why outdoor play in children becomes so important to their development later.

32  Summer 2020


and gait (how a person walks or runs). These movements form the foundation for the development of athletic skills such as balance, locomotor skills (running, jumping), and ball skills (catching, throwing, kicking). This is a reason why outdoor play amongst children becomes so important to their development later. That time spent on the playground may look like monkey business, but it is part of building those foundational movement skills.


Having strength to perform functional movements against some sort of resistance such as body weight. Some examples of this type of strength are being able to do a push-up, climbing a jungle gym, or lifting something up from the ground.

GET KIDS INVOLVED IN ACTIVITIES THAT HAVE A MULTI-SPORT FOCUS Kids should be playing at least two to three different sports until their mid-teens to mitigate the number of overuse injuries and to develop a holistic athletic skill set. The demand to specialize too early in a singular sport in conjunction with the increasing rise of competitiveness is primarily the root cause of injury in active youth. Integrating mental performance, nutrition, recovery strategies and the ability to “just have fun” through sport is crucial to ensure your child thrives in sustaining an active and healthy lifestyle for life.

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GET KIDS TO EXPLORE & DEVELOP THEIR STRENGTH ABILITIES Giving your children the opportunity to explore resistance training and conditioning that is aligned with their age and stage of development is essential for long-term athletic advancement. Youth sidelined due to injury not only endure the psychological burden to return to play, but they will not improve at their sport. Creating durable and robust athletes, along with mastering the fundamentals early, will allow your children to continue adding to their athletic toolkit into their competitive years and excel at their sport of choice later.


A holistic athletic toolkit built with age-appropriate progression is the best way to keep your kids interested in sport and engaged in lifelong active pursuits. In turn, lessons learned through sport will pay dividends in other aspects of life as your children grow to have well-rounded experiences.

RIGHT Children participate in development exercises at the WinSport Performance Training Centre.

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Summer 2020  33



Reasons Why Cycling is Having a Renaissance

Here’s why now is the perfect time to join the two wheel revolution


rom mountain trails to city pathways and roadways, the pandemic has brought out the cyclist in more people than ever before. Here are five reasons to enjoy yourself outdoors on two wheels.


It’s a different world exploring on your bike. Since the COVID-19 lockdown, people have been scrambling to stay active and connect to the outdoors.

34  Summer 2020

Cycling facilitates this and cities around the world have added infrastructure to encourage safe cycling. Repurposing city streets by converting one or two lanes into cycle and pedestrianonly zones, has drawn people outside like never before, letting them experience their hometown in a new way. According to Canadian bike advocacy group Velo Bike, expanded cycling networks have been created in Calgary, Vancouver, Victoria, Winnipeg, Ottawa, Kitchener, Toronto,

Montreal and Moncton since the pandemic began. Michael Longfield, Interim Executive Director of Cycle Toronto, says 40 kilometres of new bike lanes have been installed this summer and on weekends. Three major roads are closed to traffic, attracting up to 20,000 cyclists. In Calgary, eight areas around the city have had traffic lanes converted to popular pedestrian and cycling zones. In the city of Vancouver, similar initiatives have

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Leigh says in the first two months of the pandemic, the city counted 350,000 bike trips through Stanley Park. In the same period last year, there were only 60,000 car trips.


the trails. But he’s also been pleasantly surprised by how courteous both cyclists and hikers have been to each other while sharing trails. One positive result of the pandemic is a huge spike in support from mountain bike riders, says Yuen. The Calgary Mountain Bike Alliance maintains a network of trails in Calgary, Kananaskis Country and West Bragg Creek with regular work parties fixing and improving the trails. “Our membership is up 50 per cent and we just had our biggest AGM ever,” Yuen said. “So many people are telling us ‘I’m out of work with nothing to do. Can I help work on the trails?’”

What is it about cycling that has attracted old and new riders like never before? “When the lockdown started, people wanted to get outside and one thing they could do was cycle,” says Gary Millard, President of Bike Calgary. Don Yuen, executive member of the Calgary Mountain Bike Alliance, says people aren’t travelling right now, they’re taking up cycling instead and more families are riding together than BODY & MIND ever before. That can set a positive intention for children to emulate as While everyone jokes about their they grow up. COVID pounds, physical activity is In addition, cycling makes it easy to crucial for good health and well-being. social distance from other riders and Cycling has a lot of offer in terms of pedestrians while at the same time being physical fitness. a social activity. Your lungs work “It’s not just hard when cycling, hardcore commuters strengthening your and people training cardiovascular on bikes anymore,” system over time. says Leigh. “Now In fact, while there’s lots of cycling you’ll use recreational riders. about 10 times the JEFF LEIGH – HUB CYCLING BOARD MEMBER We’re seeing huge oxygen you would support for cycling watching an episode with people buying bikes and fixing up of 90 Day Fiancé. And according to the their old ones. Some people are nervous U.S. National Forum for Coronary Heart about taking transit because of COVID-19 Disease, regular cyclists enjoy a fitness and have turned to bikes. We don’t want level similar to a person 10 years younger. them to return to their cars.” Another study from Purdue University Longfield says riding a bike is an showed that cycling had a positive impact efficient and economical way to get on reducing the risk of heart disease. around the city and with an increase in In addition to a good set of lungs, cycling the cycling network more people will helps develop leg and core muscles, gaining continue cycling. strength that benefits other sports such as “One-third of all trips in Toronto running. Cycling is also a great recovery are under five kilometres and many tool, particularly for knee injuries, and aids of those trips would be bikeable in balance and coordination. And cycling for people, especially with more for at least 30 minutes will increase your protected infrastructure.” metabolism both during and after the ride Yuen says with the big jump in the for several hours. Any exercise will help number of cyclists on the local off-road produce those feel-good endorphins and trail systems, they’ve seen an increase cycling is no exception. With the stress and in illegal building going on with people strain of COVID-19, having a mental health creating jumps and other obstacles on boost is imperative. ➝


LEFT Scenic mountain biking on Grouse Mountain in North Vancouver, B.C.

taken root with 50 kilometres added to its bike network. “Initially, the Stanley Park Seawall was so full of bikes that the city decided to close all the roads in the park to traffic and moved the bikes off the Seawall,” said Jeff Leigh, board member for HUB Cycling, a Vancouver bike advocacy group. “Now we’re seeing five-year olds and families cycling through the park where previously, it was only people training and doing laps along with traffic.”

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It's not just hardcore commuters and people training on bikes anymore.

Summer 2020  35

Avid cyclists already know the benefits of riding versus driving. As an eco-friendly activity, cycling creates no emissions and decreases your environmental footprint. Just cycling a few times a week instead of driving can make a big difference. Noise pollution is also reduced and since bikes don’t need gasoline, oil, antifreeze or other chemicals, there’s no chance of environmental damage from these toxic liquids. According to an article in Bike Radar it takes about five per cent of the materials and energy to make a bike versus a car, and riders can travel about three times the speed of walking, making bikes efficient to use. Twenty bikes can be parked in the same space as one car, easing the need for parking lots. Bikes are an economical option for many people, not requiring insurance, expensive maintenance or monthly payments. During the first few months of the lockdown, bike sales surged at cycling shops around the world. Max Smith, Senior Sales Associate at Ridley’s Bike Shop in Calgary, says they’ve been working and answering phones non-stop. “Any bike under $1,000 sold immediately,” Smith said, “and that applied to all kinds of bikes - road, recreational, hybrid and kids.” The most popular bike has been the hybrid style which can be used for

both trail and road riding while interest in road bikes has diminished. Mountain bikes and any recreational-style bikes have also been sought after. “All the popular styles are gone and there are currently only 15 bikes on the sales floor with a few in boxes in the basement,” says Smith. “We’re trying to get more from suppliers but they’re also behind after the COVID-19 shutdown. At this point, they are abandoning 2020 models and moving into production of 2021 bikes.” Even their repair shop has been backed up. Smith said, in June they had a two-month waiting list so they stopped taking names. They doubled up their tech staff and are trying to adapt to the craziness.


Whether the popularity of cycling continues after the pandemic ends is a question bike aficionados and advocacy groups are asking themselves right now. “Like Dr. Bonnie Henry says, we are going forward toward a new normal and cycling is part of that,” Leigh says. [Henry is BC’s Provincial Health Officer.] “Now that we are in the later phases of opening, some are saying ‘Let’s change things back.’ And in other cities, the cycling isn’t lessening. Take a look at photos of Paris taken last year and this year. Now we need to figure out how to sustain the changes to support cycling.”

LEFT Cycling past the rainbow crosswalk in Toronto's Church and Wellesley Village neighbourhood.

36  Summer 2020

“Bike Calgary would like to get the infrastructure to the point that is easy and intuitive to navigate,” says Millard. “The City of Calgary is striving for a 5A approach to cycling - Always Available to All Ages and Abilities. With the road closure in Banff [Highway 1A) and lane conversions in Calgary, people are realizing this is something we should keep. It’s not a threat to the transportation system.” Governments around the world are recognizing that riding a bike and active transportation are essential to their economic and social recovery, explains Longfield. More people are realizing the benefits of riding a bike for recreation and transportation. The current popularity underscores the urgency for governments to do more to promote and encourage a culture of bike riding while continuing to rebalance streets and build more protected infrastructure. Currently, as a result of COVID-19 and the difficulty of social distancing on public buses and trains, numerous European cities are actively encouraging cycling by designating miles of roadways as cycling only. For example, Paris Mayor Anne Hidalgo, already a fan of expanding cycling infrastructure - has designated 31 miles of roadway as cycling-only, including iconic routes such as in front of the Louvre Museum. Similar initiatives are underway in Britain, Belgium, Spain and other nations. A side benefit is a decrease in air pollution that is already being measured. “We’ve learned a lot from the pandemic,” says Leigh. “We’ve learned it’s nice to cycle through Stanley Park and other roads without the traffic.” “Personally, I’m cautiously optimistic,” says Longfield. “With more room to safely walk, roll and ride on our streets, and more space for outdoor cafes and restaurants, people may not want to go back to the status quo of busy car-traffic and overcrowded parking. The pandemic is not just an opportunity for advocates; it’s the responsibility of our governments to start building a sustainable future that leaves no one behind. Bikes can play a huge role in that future.”

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Summer 2020  37


How to cope with disappointment & uncertainty BY N A N C Y LY N C H – 7x IRONMAN & 1x IRONMAN World Championship finisher; Owner of in Calgary, AB ALETHEASPORT

38  Summer 2020


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A Summer Without Races

t all happened so quickly and unexpectedly. First, the spring races were cancelled due to COVID-19, followed by the summer events, with most fall races currently sitting on a knife edge. Within a couple of weeks of the pandemic hitting Canada, it became clear we are not racing this summer, and not by choice. This has left many runners, cyclists, triathletes and other athletes disappointed and unsure. Why is this so hard to accept? After all, races are simply add-ons to the pillars of family and professional life. In the current




The pandemic has triggered elevated levels of everyday stress and material changes in our lives. While we find calm in exercising, we may also feel pressured to sign up for every park or virtual workout out there. Is anyone feeling ‘Zoomed’ out? The busy-bee approach tends to bite back. A measured approach is more sustainable and healthy.


What about that cool hike you have been meaning to try or an afternoon of paddle boarding? Enjoy the mental break from less structured training, while staying active to maintain fitness and good health.

3 PLAY THE LONG GAME LEFT Triathlete Nancy Lynch and coach Ed Rechnitzer.

context of vulnerable global health and economic decline, how can we even think twice about these events disappearing from our calendars, being postponed to next year? From the outside looking in, a race is a start line and a finish line with lots of uncomfortable huffing and puffing in between. But to the millions of Canadians who toe a start line every year, it is an opportunity for self-expression to validate and celebrate the time and commitment we dedicated to training. It is showing what we are made of at its purest form.

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This summer many of us had planned and trained for several different races, including personal best attempts and destination races. Committing to an event takes courage and determination not counting the hours of training. It is a testament to wanting to improve something about ourselves and test our resolve. This is meaningful to me (maybe also to you) and has left a void. While recognizing that void, we can use it as a springboard to something positive.

This is a good time to get re-acquainted with our ‘why.’ Why do I run? Why do I race? Defining what that means will help us see beyond this season. It will also drive our motivation to return to racing.


Unlike many other sports, running and cycling inherently incorporate physical distancing. You might not be training for a half-marathon anymore, but you can still get outside and enjoy your sport.


Many are discovering the physical and mental benefits of running and cycling. We can help them get started.

Summer 2020  39


Now What? BY E D R E C H N I T Z E R Professional Triathlon Coach in Calgary, AB TRISUTTO



In these days of fitness maintenance mode and high stress, here is what a typical week looks like for Nancy: WEEK 1 Monday

Easy spin (40 min) + core/shoulder exercises


Hard bike on trainer (45 min - 1.5 hrs)


Easy run, strong finish (45 min - 1 hr) + core/shoulder exercises


Easy spin (30 min) + stretching/rolling


Hard bike on trainer (45 min - 1 hr)


Mountain time. Ride one day, hike the other!

or athletes with fall races, it is about staying on track while being prepared mentally for a postponement. For athletes without 2020 races, the plans will vary greatly. The common threads are continuing to enjoy training and invest in the future by: • Focusing on developing a specific aspect of physiology with interim goals to support the longer-term. • Focusing on maintaining fitness while giving yourself a mental break with shorter/sharper workouts peppered amongst more relaxed sessions. • Reconnecting with what life balance means for you as an athlete. Take an introspective look at why you race/ train from a sustainability and enjoyability point of view.

WEEK 2 Monday

Easy run (30 - 40 min) with strides at the end


Run, hill workout (50 min) + core/shoulder exercises or yoga


Long run steady (1 - 1.5 hrs) with strides at the end


Easy spin on bike (30 min) + core/shoulder exercises or yoga


Progressive run (45 min)


Mountain time. Ride one day, hike the other!

The door is open for many of our favourite activities, races included, to come back with a renewed sense of purpose and conviction in the experience they offer. I am optimistic about the future.

40  Summer 2020

A M E S S AG E F O R AT H L E T E S Believe that you will get through this and make the best of what you have. Control what you can control, overcome, adapt, and press on, always keeping your eye on the end goal. Resourcefulness is a powerful confidence builder for athletes as it often comes in handy when the going gets tough. Reframe adverse situations as an opportunity to develop your resilience, resolve and coping strategies. Aim to come out the other side stronger and look back with pride.

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Run now, to run later. Support, local charity, small business, and racing. The Run Calgary difference; each of our virtual offerings promises community, competition, creativity,and charity.



Non-Negotiables for Runners

Follow this advice to stay injury-free & enjoy the exhilaration of running

BY A M A N DA R E G N I E R Endurance Training Specialist, MSc Strength & Conditioning in Calgary, AB RUNNINGWITHREGNIER


Some of the most common injuries runners encounter are related to glute weaknesses and overall muscle imbalances. These strength deficits often turn into pain in and around the hips and knees. This can be counteracted by appropriate strength training, which is the number one best way for runners to reduce injuries and increase speed and endurance. To address glute weakness and muscle imbalances, runners should ensure that every strength workout involves some type of glute activation work before the main workout begins. Monster walks and glute bridges are two excellent examples. In addition, make sure to include unilateral (single-sided) exercises such as single leg squats, lateral lunges, split squats, etc.

42  Summer 2020

Glute activation exercises are essential because they help ‘wake up’ your glutes before weight training so you can use and strengthen these muscles in your main lifts. Unilateral work is essential because it exposes weak muscles. Almost every runner has some type of muscle imbalance that often goes unnoticed until an injury presents itself. With the correction of these imbalances early, you can not only save yourself a significant amount of time and money by avoiding physio, but you will also unlock a lot more speed in your runs!

RIGHT Strength and conditioning coach Amanda Regnier trains to stay injury-free during her runs.


Another cause of injuries that arises in new runners and overeager experienced athletes stems from starting out with runs that are too long. When beginning a new running program, it is crucial that you start with small runs (i.e. 20 mins) and slowly build up your distance. For those that have never done any running in the past, a walk/ run progression would be most appropriate.

The most common recommendation for increasing your running distance is a 10 to 15 per cent volume increase per week. However, keep in mind this is more of a loose guideline as opposed to a hard and fast rule. Pay close attention to how your body feels – if you are feeling quite sore and tired, skip the volume increase for the week and repeat the volume from the week before.

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hether you’re just starting out or have years of running experience, there are three things you shouldn’t compromise on. Incorporating this advice into your training will keep you injury-free and help you meet your goals.


Whether you are a new or experienced runner, scheduling recovery weeks throughout your training cycle is fundamental for allowing your body to recover from the stress of training. Despite the name, recovery weeks do not mean ‘sit on the couch and don’t move.’ Rather, recovery weeks are

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simply times in your training where you decrease the volume and intensity of your efforts. Generally, the length of your run should be decreased by anywhere from 10 to 50 per cent, and the intensity can be dropped by running fewer interval sets, slower paced intervals or dropping the intervals for that week altogether.

It’s clear that running isn’t a simple matter of tying up your shoes and heading down the street. It’s important to enrich your runs by adding some weight training, increasing your volume slowly and taking time to recover, so you’ll be able to fully enjoy your runs and see improvement while staying injury-free.

Summer 2020  43

44  Summer 2020

Climbing Toward the

OLYMPICS Top Canadian climber Alannah Yip is headed toward the top - literally BY B R E N DA D R E W


LEFT Canadian Olympic qualifier Alannah Yip, 26, works and trains at Climb Base5 in


North Vancouver, B.C.

IMPACT Magazine

f you can imagine scaling a sheer rock wall like Spiderman, you know what it’s like to be superstar Canadian rock climber, Alannah Yip. She regularly ascends rock walls that look impossibly difficult to most people with only tiny flakes of stone to grasp and stand on. And now, she’s made history by climbing her way onto the first ever Canadian Olympic Sport Climbing team. But her journey to success wasn’t easy. Fraught with disappointment during qualifying competitions, it was Yip’s control, talent and ultimately champion mind-set that propelled her up the wall to victory. In February, with one day of competition to go, Yip knew she had to win the finals at the Pan Am Games in Los Angeles to secure the only female spot on Canada’s first ever Olympic sport climbing team. It was the third and final Olympic qualifier and the six-time Canadian National champion knew it was her last chance. To add even more pressure, only the winners

of the competition would qualify. Coming second wouldn’t. “I was the favourite going in and knew I had a good chance of winning,” says Yip, 26. “I decided to save everything for the last day.” The first day of competition all Yip had to do was qualify to move to the semi-finals. In the semis, she climbed hard enough to make finals without giving it her all. “I wasn’t climbing at 100 per cent the first two days. It was kind of my way of relaxing and stepping back to put less pressure on myself. But after the first two days I was a bit of a mess and freaking out! I had to remind myself that this was the plan.” For the final event - lead climbing - Yip said she was nervous but under control. She says she really tapped into her logical side for the last climb, scanning the route and planning what she would do just before ascending. “I wanted to climb as well as I could without making a stupid mistake!” She laughed. ➝

Summer 2020  45

Watching Yip ascend the final climb of the competition was like watching an effortless flow of water. She moved smoothly and progressively upwards with her hands and feet placed precisely as she ascended higher and higher making a mockery of the difficulty level. In the end, she climbed higher on the route than any other female climber and won the competition, securing her place on the Olympic team and in the history books. Yip’s road to the Olympics began as a six-year old, as she tried to keep up with Sean and Jason McColl - the sons of close family friends. “I really looked up to them and wanted to do what they were doing, even though they were six and eight years older,” laughs Yip. “They were kind of like cousins to me and

still are. When they started to climb, so did “Climbing is a mental and physical I. But I also fell in love with the sport.” challenge,” explains Yip. “That’s She began at a gym called The Edge what I love about it. I’m an analytical (now Climb Base5) where she still person - I have a degree in mechanical climbs - a facility that has created a engineering so that should tell disproportionate number of Canadian you something!’ elite climbers over Another thing she the years. likes about the sport Yip and Sean is how individual McColl have both it is. Two climbers excelled in climbing can both climb with McColl the same route in currently ranked completely different third in the world and ways. Yip says it ALANNAH YIP taking a spot on the all depends on Canadian Olympic your body - height, team. They both compete regularly on weight, flexibility, strength and mobility the International Federation of Sports can all impact how you climb. Climbing circuit and on World Cup circuits. Climbing competitions are made up of three events: speed climbing, bouldering and lead climbing. Yip says speed climbing is like vertical sprinting. The other events are more about precision, strength and flexibility although they both have a time limit. (See sidebar World Championship Rankings on page 49.) Elite climbers like Yip require a combination of athleticism, flexibility, D I S C I P LI N E 2016 2018 2019 strength and daring to excel. These are Bouldering 16 13 7 things Yip works on regularly through a program of strength and flexibility Lead Climbing 43 51 38 training, and climbing. Clayton Cross is Speed Climbing 38 37 29 her strength training coach while Andrew Wilson is her climbing coach. Yip has been Total Climbing N/A 15 18 with Wilson since she was a youth climber and he is also the coach of the Canadian Olympic team. “For strength training, Clayton looks at videos of me climbing to see what I need to work on,” says Yip. “We focus on upper body and core strength and emphasize increasing stability at extended positions. We also do a lot of work on hip extensions.” Grip strength is huge for climbers and Yip works out on a finger board, clinging to near impossible ledges to increase strength and endurance in the small muscles of her hands, fingers and forearms. This is good practice for the routes she climbs, some of LEFT Rising star which have ledges less than 1/4 inch wide Alannah Yip also for hands and feet. has a degree Competing since she was a young girl, in mechanical Yip has learned how to get into the engineering. right mind set. ➝

Climbing is a mental and physical challenge, that’s what I love about it.


46  Summer 2020

IMPACT Magazine

We believe passionately in the future of running races and intend to support the recovery for runners and races alike.


Choose from thousands of local Canadian running, triathlon, cycling events plus a selection of international races.

Visit, a race-to-runner matching tool to discover virtual and in-person events available near you! Reach us at: or follow us on Instagram @aletheasport

48  Summer 2020

RIGHT Alannah Yip scales a wall during her win at the International Federation of Sport Climbing Pan American championships in Los Angeles on


“I’m able to stay calm when it matters,” she says, “and I climb best when I stay level-headed and don’t get emotional. If I fall, I try to think logically and ask myself ‘What happened? What could I do better next time?’ I think a lot of my competition mindset is because of my own personality. I’m not a very emotional person.” While Yip says she gets ‘super nervous’ before an event, she works on not getting too attached to the outcome. Climbing is not who I am, it’s what I do, she says. Adopting that philosophy has let her accept that she won’t win every time and that losing is okay. It’s doing your best that counts the most. Making the Olympic team and then having the Games postponed didn’t throw Yip at all, in fact she sees it as a positive. “I qualified late in the season and some climbers qualified last summer! The postponement gives me a year to catch up on my training and be ready. It is also a bit of a relief not having to be training for the Olympics during the COVID-19 pandemic. This way I can relax, stay home and be safe.” With the pressure of the Games off, Yip has taken the opportunity to expand her interest into other sports like backcountry skiing and mountain biking. “It’s nice to be able to do a sport for enjoyment only, not performance,” she says. “And it’s fun being a beginner again.” Currently, Yip is working at Climb Base5 as a youth climbing coach and setter, creating new routes for gym goers. In addition to climbing and training - indoors and out - Yip is spending her time hanging out and hiking with family and friends. She loves cooking and reading and hopes someday to put her engineering degree to use. She’s also doing Instagram workouts for Olympic sponsor Airbnb. Her classes focus on mobility, flexibility, grip strength and visualization. And while she’s climbed all over the world from Spain and Switzerland to South Africa, her favourite place to climb is right in her own backyard at Squamish, B.C. “Why wouldn’t I love it there?” She says, “It’s world-class climbing!”

March 1, 2020.

IMPACT Magazine

COMPETITION CLIMBING PRIMER Here’s a detailed explanation of the three events in a climbing competition taken from the Canadian Olympic website: Sport climbing will make its Olympic debut at Tokyo 2021. Three disciplines – speed climbing, bouldering, and lead climbing – will be included in a combined event, contested in that order. Twenty athletes of each gender will compete in the qualification round, with six competitors advancing to the final round on a separate day. SPEED CLIMBING • In speed climbing, competitors race two at a time to scale a fixed route on a 15-metre high wall set at a 95-degree angle. To begin, climbers are secured with safety ropes and, upon the starter’s command, have four seconds to place both hands and one foot on their preferred starting holds. The timing system sounds three beeps, the last of a higher pitch that signals the climbers to start. While reaction time is key, a false start will result in disqualification. At the top, they hit a timing pad with their hand to stop the clock. The quickest men will usually finish in five to six seconds while winning times for women tend to be seven or eight seconds. Note: Alannah Yip's personal best (and Canadian women's speed climbing record) is 9.509 seconds. The women's world record is 7.101 seconds, set by YiLing Song of China in 2019. BOULDERING • In bouldering, competitors scale as many fixed routes on a four-metre wall as they can within a four-minute time limit at each boulder. The routes have varied levels of difficulty, with a maximum of 12 handholds but usually between four and eight. At no time is a climber more than three metres above a landing mat, so no safety ropes are required. Climbers can try a route again if they fall during their initial attempt. A route is completed when the climber grabs the final hold with both hands. Among the challenges in bouldering are the overhangs and holds so small that climbers can rely only on their fingertips. LEAD CLIMBING • In lead climbing, competitors scale as high as they can on a wall that is at least 15 metres high and three metres wide within a six-minute time limit. Climbers are secured with safety ropes that they attach to quickdraws at various protection points along the route. The climb is complete when the rope is attached to the top quickdraw on the wall. A climber has only one attempt, so if they fall, the height they reached is recorded. If multiple athletes complete the climb or reach the same height, speed comes into play to determine the results.

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Summer 2020  49

A Change of Course

for the Race Industry Exploring the challenges racing events are facing as a result of the COVID-19 pandemic BY LO U I S E H O D G S O N -J O N E S Marathon clinic leader; Communications & event specialist in Victoria, B.C. LOUISEHODGSONJONES

50  Summer 2020




aces should be in full swing now with athletes of all abilities setting goals and celebrating their PB’s. Summer training clinics are usually gearing up for the busy fall season, and the 2020 Tokyo Olympics would have come and gone. But in March the world changed and sport as we know it was obliterated from the calendar. Races small and large are cancelled and now, halfway through 2020, we don’t know what the future holds for this vibrant industry. The fallout from COVID-19 has affected the race industry in such a way that many smaller events may not recover. Others will – but in what capacity?

IMPACT Magazine has been talking to many industry professionals about how the pandemic has affected their races, how they have adapted and changed gears to survive, and what effect this has had on participants, partners and charities. “COVID has decimated the event industry. Events were the first thing to get shut down and we will be the last to come back,” says Kirsten Fleming, Executive Director of the Scotiabank Calgary Marathon, summing up the situation. “Each organization is hurting to varying degrees based on where in the planning cycle it was for its biggest event.” ➝

RIGHT Calgary's Stampede Park is home to the annual Scotiabank Calgary Marathon. BELOW

MAIN Participants enjoy oceanside views at the 2019 GoodLife Fitness


Kirsten Flemming.

COVID has decimated the event industry. Kirsten Fleming – Executive Director of the Scotiabank Calgary Marathon

Victoria Marathon.

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Summer 2020  51





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Like a lot of businesses in our industry, we operate on very slim margins, so it was definitely a ‘burning platform’ moment for us when the crisis hit. Charlotte Brookes – National Event Director for Canada Running Series

54  Summer 2020

have a six-figure net loss this year. We had to cancel two of our biggest events and our two smaller events are still pending. We don’t even know if we can open registration for next year. I normally hire a dozen part-time and 40-50 temporary staff to augment my crew; none of that will be happening.” One of the longest running marathons in Canada, the Saskatchewan Marathon, was slated for May 31. Its cancellation drastically cut into their financials, says race director Kim Ali. “We anticipate that the Saskatoon Road Runners, who own the race, will subsidize the race in the neighbourhood of $15,000. These funds would come from their rainy-day fund.” Other multisport events will see bigger losses. The TransRockies Race Series stage multiple events in Canada and the US and cancelled all of their events except the Moab, Utah race in October. “Given that all funds received for this year become a liability, we will see a loss of around $300-$400,000 as a result of overhead and operating costs already incurred preparing for the 2020 season,” explains co-race director Aaron McConnell. The GoodLife Fitness Victoria Marathon, held on Thanksgiving Weekend in October, cancelled in June, but earlier than that they decided to err on the side of caution. “Our event was eight months out when COVID started, making us question whether we were going to have to cancel, so we scaled back on marketing and signed off on any supplier contracts which reduced our risk,” says Cathy Noel, General Manager/Race Director.

ABOVE Charlotte Brooks. RIGHT Participants typically fill the streets at the Scotiabank Toronto Waterfront Marathon each year.

“We were lucky that we were able to postpone our shirt delivery which is our largest line item.” The TC10K in Victoria was not so fortunate, cancelling six weeks out from the April 26 race. “Unfortunately we had incurred most of our expenses and commitments so this will greatly affect our bottom-line next year, “ says executive director Keith Bridge. Cheryl Lowery, race director of Be There Races in Calgary, has six races throughout the year and wasn’t feeling optimistic that any would survive. However, with restrictions slowly being lifted in Alberta, she announced in July that three of her spring races will be re-scheduled. These will be Tri for Evan on August 8, Sprung Trio 5/10/15 km on

IMPACT Magazine


The Scotiabank Calgary Marathon is one of seven events Run Calgary stages. With their events staggered throughout the year, they were hard hit early on but their fall events will partially recover. “We had incurred the majority of the costs for our spring season and some of the sponsorship but only half our registration revenue. For the fall events, we hadn’t incurred many expenses and even less revenue and no sponsorship,” Fleming adds. Race directors across the board are in agreement about the loss of revenue, particularly as a lot of the spring races had already incurred major costs such as equipment rental, permits, registration fees, and participant shirts and medals. “Like a lot of businesses in our industry, we operate on very slim margins, so it was definitely a ‘burning platform’ moment for us when the crisis hit. Seventy-five per cent of our operating revenue traditionally comes from entry fees,” says Charlotte Brookes, National Event Director for Canada Running Series (CRS). The series consists of nine races across the country from February to October, including the Scotiabank Toronto Waterfront Marathon, one of the latest victims of the pandemic. Brian Gallant from Sinister Sports organizes some of the most extreme events in the country – Sinister 7 Ultra, Canadian Death Race, Black Spur Ultra and Run the Rocks. These events in British Columbia and Alberta are very popular among endurance athletes but virtually came to a standstill when the pandemic hit. “We will

August 16th and Sprung Trio Trail on August 24th. “I am renaming them Sprung Trio from Spring! We’re pretty happy to be at least a little bit back in business.” Lowery is hoping that the re-scheduled K-100 can still happen on September 12th. It isn’t just races who have suffered loss of revenue. Race Day Timing – who time over 100 events in British Columbia and Alberta annually – has lost half a million dollars. Owner Mark Nelson's busy season starts in April. “November to March is our quiet time when we typically work on other projects and prepare for the season ahead, so we already had four months of lean time when the pandemic hit.” With a real estate business to fall back on he decided to ride out the pandemic. “I am fortunate to have that; others don’t.”

IMPACT Magazine

Refund, Defer or Go Virtual?

One of the biggest headaches race directors face with cancellations is the refund issue. Do they refund, (even though many races have a clear no-refund policy), defer their entries or go virtual? All over the globe when events started to cancel, registrants demanded their money back. Race insurance does not cover refunds in a pandemic, so for many events it was a do or die situation. Victoria and Saskatchewan gave options – refund, defer, donate to charity or (in Saskatchewan’s case) switch to virtual. On Vancouver Island the Oak Bay Half Marathon gave a refund or defer option, the Island Race Series a 75 per cent refund (they cancelled three of the eight race series) and

Finlayson Arm 28 km / 50 km / 100 km gave 100 per cent deferrals. Tom Bamford, race director of Platinum Racing recently cancelled IRONMAN 70.3 in Calgary. “But we are building deferral policies that provide our events company a lifeline to 2021.” It’s in times of crisis that race directors have to get creative, and when it comes to going virtual some have gone above and beyond. When the Banff Marathon was cancelled, race director Paul Regensburg offered all registrants a two week window to run a virtual race in the marathon, half marathon or 10 km distance. All received a race bib, results, a finisher’s certificate and a shirt and medal. Never did he expect how it would take off. ➝

Summer 2020  55

LEFT Participants will be back for the iconic mountain views at the Banff Marathon in the rockies of Banff

“The virtual run surpassed our expectations with over 1,700 registrants from 30 countries around the world. The downloadable race bib featuring icons specific to Banff National Park was a hit and many of the participants wore it for their run.” They featured a photo contest on Instagram with over 1,200 submissions from around the world with prizes such as trips to Banff and the Yukon. The success of it got him thinking about next year. “I could really see us going forward with the real event and sort of a complementary virtual event happening side-by-side, so people who can’t make it to Banff that year can still feel like they were there, feel like they were a part of it.” To further encourage participation in 2021 and 2022 he is offering 50 per cent off race entries.

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One of the first events to go virtual was the Women’s Fun Run in Red Deer in May. Race director Val Jensen announced six weeks out that they would re-imagine the event, making it clear that the community could register and commit to be active on May 9, when the run was slated to happen. Refunds were offered but 60 per cent of registrants donated their fee to the official charity, The Mustard Seed. The community, including sponsors, local businesses and school boards, got behind the event, Jensen explains. “Over 1,600 people signed up for the re-imagined event and we had a very successful package pick-up on May 8th. Participants were genuinely thrilled to see our event moving forward and we received fantastic praise and smiles from all! Event day saw walkers,

runners, bike riders, roller bladers and strollers with little ones being active.” The event raised $51,000 for The Mustard Seed lunch program. The Victoria Goddess Run has yearround virtual events, so switching to virtual was a no-brainer for race director Cathy Noel. “We moved the Goddess Run to a full virtual format and had over 750 participants. We have been doing virtual events throughout the year and in conjunction with the live June event for three years, so the process was known.” Offering challenges is an innovative way to keep people engaged while adding some fun into the mix. When the Tour de Victoria cancelled they decided to host an eight-week ➝

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National Park, AB.

We are happy to announce that we are able to host our upcoming Spring (Sprung) Trio Events! August 16 • Sprung Trio Run The Bridges • Stanley Park August 24 • Sprung Trio Trail • Sandy Beach Be There Races is family owned and operated. We are proud to offer six, distinctly different running events to our community each year. Thank you for your continued support. For more information and to register, visit



Summer 2020  57

In this season of social distancing, the popularity of running is on the rise, and we look forward to seeing what that means for in-person races when they return.

#ridelocal challenge for the summer. “These are super fun challenges that cyclists of all ages and abilities can complete. There is no charge for these challenges – we just want to spread the joy of cycling in the absence of us hosting an event this year,” says race director Seamus McGrath. The GoodLife Fitness Victoria Marathon is offering a similar challenge through its Facebook online training group – weekly and monthly challenges using the hashtag #runVictoriachallenge. TransRockies Race Series has also created digital challenges: “For the most part these are not creating revenue, but rather are being used to maintain engagement with our participants and crew,” says McConnell. The verdict on whether virtual runs are moneymakers does differ depending on whom we talk to. While Sinister Sports has hosted virtual events, Gallant comments: “The uptake has not been great. What I am finding, and what event directors that I’m talking to are saying, is that virtual events and online sales are only bringing in about five per cent of the regular revenue.” Cory Freedman, race director of the Toronto Women’s Run Series, has transitioned her three races to virtual: “We are cautiously optimistic that we will be able to generate 50 per cent of our projected revenue.”

58  Summer 2020

Run Calgary has gone all out with six virtual experiences as part of the 2020 Run Calgary Virtual Running Festival. “We invited registered participants to join us in a virtual Scotiabank Calgary Marathon Race which runs until September 27th, and we have five other virtual events that support local charities and small businesses as well as Run Calgary, which is a not-for-profit,” explains Fleming. Pivoting to the virtual world has been made easier with companies such as Race Roster offering multiple platforms to assist event organizers. When the coronavirus halted so many events the organization immediately sprung to action helping races large and small with refunds, deferrals and developing their RunKeeper® app for participants who wanted to record their virtual runs online. “Race Roster spent the spring supporting event organizers who were faced with the difficult challenge of cancelling or postponing their events,” explains Britt Shannon, Director of Brand Engagement. “Simultaneously our team has been focused on advancing technology for virtual event experiences, helping the running community connect while apart. In this season of social distancing, the popularity of running is on the rise, and we look forward to seeing what that means for in-person races when they return.” ➝

ABOVE Britt Shannon. RIGHT Finlayson Arm 28 km / 50 km /


Britt Shannon – Director of Brand Engagement for Race Roster

100 km.

IMPACT Magazine

IMPACT Magazine

Summer 2020  59

LEFT The 2018 Oak Bay

Charitable Support

While we mourn the temporary loss of events, it is the charities who are really suffering through this pandemic. Races provide a valuable revenue stream for charities, bringing in hundreds and thousands of dollars annually. For those events offering the virtual option, participants are encouraged to continue to fundraise. But how effective is this? There are definite advantages. “Many of our charities in the Canada Running Series are smaller, community-based, and are now in need more than ever. They have hugely appreciated our move into the virtual space so that our fundraising initiatives can continue. For some, they are actually enjoying the fact that their supporters can fundraise and do their virtual run anytime, anywhere,” says Brookes. Fleming agrees that charities can benefit: “Now all of the charity supporters who might not identify as a runner, don't want

60  Summer 2020

to get up early, can't make it to a race due to living rurally or having a conflict, or hate crowds, can participate virtually and walk or run a distance over a period of time, wherever they might be. It broadens the reach and appeal.” Ensuring the event-charity relationship remains strong has never been so important. “We continue to work with our Victoria Marathon charities and are setting up a fundraising platform under the marathon umbrella for them to use this year,” says Noel. “We are hosting monthly brainstorming webinars with our Run Calgary charities, working with them to come up with creative ways to engage their audiences. We are strengthening our relationships with our charity partners during this time,” adds Fleming. The smaller events may not fare as well, particularly for those who deferred. “Because of the 100 per cent deferrals going to next year, a massive drop in the donation to our charity, Island Kids

Cancer Association is likely,” says Myke LaBelle, race director of the Finlayson Arm Ultra Races. Gallant says he will see a drop in donations in his four races in the Sinister Series, while Freedman from the Toronto Women’s Run Series is more optimistic: “Fundraising is pretty close to on par with other years for some of the races.” Ali from the Saskatchewan Marathon also confirmed their charities will receive the same as prior years. One runner has ensured his charity of choice won’t suffer. Every year Victoria resident Al Ferraby runs his ‘21 for 21’ campaign at the Oak Bay Half Marathon, raising funds for one of the official charities – CFAX Santas Anonymous. This year he ran the course on his own and raised $31,000. Charities must also innovate new ways to fundraise. The MS Society of Canada holds a series of fundraising events each summer across the country, and even though this hasn’t been possible this year, there are other ways they are encouraging participation. “Through online events and initiatives like #WeChallengeMS and the Virtual MS Walk, where we saw 11,000 plus people tune in and participate in our live-stream event, the MS Society has been able to continue providing essential support, advocacy and resources for Canadians living with MS and their families,” says Becky Mitts, Senior Director, Events. The challenge continued into July and August with the Virtual MS Bike event. ➝

IMPACT Magazine


Half Marathon.

WHAT DO YOU WANT TO BE? Gym Tuff Dumbbell Tuff Solo Scared Gym Goals

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IMPACT Magazine Summer 2020  61

Revenue is participant driven by two million Canadians putting on a race bib – that is one billion dollars in economic impact. Steve Fleck – Professional Race Announcer & Endurance Sport Commentator

Sponsor engagement is key when it comes to running a successful event. If an event is postponed or cancelled organizers need to communicate effectively and efficiently with sponsors and partners to maintain their trust and good relations. With so many events being cancelled sponsors could lose valuable exposure to their target market. Sponsors on the whole have been very supportive of the race industry during this crisis with many rolling over their agreements to 2021. For those switching to virtual runs it means sponsors will continue to receive the exposure. Fleming says that in some cases going virtual has made relationships stronger. “We have tried to create value in the digital space and ensure sponsors are getting the recognition they deserve for their years of support, and the brand awareness they paid for in this calendar year.” Brookes concurs: “We are working together as partners to offer many opportunities through our virtual races and various digital platforms. Most of our partners have been with us for a while and are taking a long-term approach to keep us and their goals in place.”

62  Summer 2020

“Sponsors are very supportive of actions to pivot and mitigate the situation. None have indicated that they will decline for next year, and no sponsorship dollars were returned. Some had not paid in full but provided support in other ways. Most of our sponsors appear to be in good shape from a business perspective, but time will tell,” says Ali. The Tour de Victoria is grateful for the full support of its presenting sponsor. “Scotiabank has honoured their full sponsorship commitment for 2020 and is remaining on board for 2021. It is their support that is enabling us to survive this year, and continue into next year,” says McGrath.

Economic Impact

For the larger events that are destination races, the impact of COVID-19 has been huge. The GoodLife Fitness Victoria Marathon regularly undertakes economic studies, and from a tourism perspective the impact over Thanksgiving weekend from hotel stays, restaurant meals and shopping is $12 million. The Tour de Victoria, usually held in August, is a big economic driver, explains McGrath. “The event attracts

ABOVE Steve Fleck. RIGHT Riders pass by during the Tour De Victoria.

approximately 1,400 participants who come from out of town and spend a few days enjoying the world class cycling found on this beautiful island.” Similarly, the Oak Bay Half Marathon attracts 1,500 participants from Vancouver Island, Vancouver and beyond. Ironically, the race partnered with Oak Bay Tourism this year to jointly market the event and at the time of the race cancellation numbers were higher than previous years. Despite the success of the Virtual Banff Marathon, tourism in the popular rocky mountain town has been devastating says Regensburg. Bamford from Platinum

IMPACT Magazine


Connecting with Sponsors

Racing comments it will affect his local communities by $2 million. Gallant from Sinister Sports is in the same position: “For a multi-day race, our studies show that each racer brings two people with them, on average, and together they spend just over $1,200 in the area during their stay. For our largest event, that’s $1.9 million.”

Recover or Regenerate?

Looking forward, the big question is: will the race industry recover? And if so, when, and what will the race climate look like?

IMPACT Magazine

“There is so much uncertainty for the future. We don’t know if and when races will happen in 2021,” says Steve Fleck, professional race announcer and commentator on endurance sports. Fleck has been at the forefront of the industry during the pandemic offering advice and providing resources for race directors. “This year has been a wipeout for many sports. For example, the window of opportunity for cycling and triathlon is May to October. Now that is gone for 2020.” He foresees a smaller race format next year with mass participation events just not happening. “Revenue is

participant driven by two million Canadians putting on a race bib – that is one billion dollars in economic impact. Mid to large groups from 500 to 5,000 may not be able to get together anymore. We could see races starting in waves and with a time trial format.” Gallant feels that if events cannot resume in the spring, organizations will close permanently. “If that is the case, I predict 25-50 per cent of the medium to large events out there will shut down by next summer. Most of our racers are understanding, but it will take us years to get back to where we were.” ➝

Summer 2020  63

LEFT The Canadian Death Race is one of Sinister Sports' epic endurance events. BELOW Brian McCalder.

When it is it finally deemed safe for everyone, we’ll come back and be even stronger for it.

“If we can’t hold in-person events in 2021 and we aren’t able to access further relief, it is grim,” Fleming says. “We need events in 2021 and we need participants to support them like never before.” In response to the crisis in the endurance event industry Fleck, Gallant and Fleming co-founded a new organization – the Canadian Endurance Sport Alliance (CESA) – which has the goal of bringing together event organizers and service providers to address the concerns of the endurance industry. Stressing the need that endurance events are strong economic drivers, CESA hopes to convey to the federal government that the industry does warrant support. Sport organizations across the country are offering guidelines and resources for

64  Summer 2020

event planners as part of regional return to sport planning. All are aware that the pandemic has and will change how events are operated for the conceivable future. Brian McCalder, president and CEO of BC Athletics, recognizes that some clubs and events won’t survive. “Events that do manage to survive will have to change how they operate to protect the health of our participants, volunteers, officials, and communities until a vaccine is found.” There is a feeling in the industry that when events do come back – whether large or small – participants will be eager to get back and events could see a resurgence. “Our hope is that with all of the cancellations this year there will be pent up demand for racing next year and our

numbers will be stronger than ever,” says Nick Walker, race director for the Oak Bay Half Marathon. Sport builds community and with the loss of events, that community feeling has been sorely missed over the last few months. “But sport is resilient,” McCalder adds. “While our operations will be forced to change and adapt, people will continue to get out every day to run and train, and when it is it finally deemed safe for everyone, we’ll come back and be even stronger for it.” It is this sense of optimism that is keeping race directors and event planners focused during this crisis. By creating ways to engage participants, charities and partners the industry will re-bound; it is just a matter of when.

IMPACT Magazine


Brian McCalder – President & CEO of B.C. Athletics

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Virtual programming saved the fitness industry during lockdown but now it faces a new norm BY B R E N DA D R E W


esiliency, adaptability and innovation. These three words have come to describe the Canadian fitness industry as facilities came to grips with the COVID-19 lockdown in March and faced a harsh new reality. As gyms, fitness studios and recreation centres closed their doors, owners were forced to either adapt by providing a new model of service or close their doors indefinitely.

LEFT Plexiglass dividers are the new norm at the Fit In 30 Minutes studio in Vancouver, B.C.

66  Summer 2020

The challenges facing the industry were widespread. Financially, everyone was affected once the doors were locked. A community that had been thriving, was now in limbo and unable to provide services to clients who depended on them for health and mental wellness. “In a matter of days, the personal training business that took me nearly 31 years to build was dealt a critical blow,” says Sandra Bueckert, owner of One On One Personal Fitness in Calgary. “Like many small business owners, I saw myself careening over a financial precipice.” She wasn’t alone. From large recreation centres to boutique fitness studios, the fitness industry was one of the hardest hit by the COVID-19 pandemic. ➝



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Summer 2020  67

“The months of April and May have historically been our highest revenue months and typically help compensate for the slower summer months,” said Sherry King, Executive Director at the Genesis Centre, a large, non-profit recreation facility in Calgary. “So receiving zero operational revenue during this time was severely detrimental.” Some facilities like Calgary’s Glencoe Club and Repsol Sport Centre were already in a good financial position and although they suffered along with everyone else during the lockdown, it didn’t impact their ability to survive long-term. However, that didn’t mean they took the pandemic lying down.


At Repsol Sports Centre, CEO Jeff Booke says they did what they could to reduce costs while the facility was closed. “We looked at everything from $10 to $1,000 items,” he explained. “We kept a skeleton staff using the government subsidy program (CEWS), reduced our utility consumption and cleaning costs and decreased the air handling turnover. Vending machines were

unplugged, the pool temperature was decreased and we got rid of cable TV.” Other smaller gyms, such as Fit in 30 Minutes in Vancouver and Success Fitness in Toronto, say they consider themselves lucky to still have been able to operate despite revenue drops of between 30 to 50 per cent.


One of the most difficult decisions owners faced was having to lay off staff. “It hit us hard, there’s no sugar-coating it,” says Rafal Matuszewski of Ora Fitness and Yoga in Vancouver. “We had to let go of a lot of great people, and the handful of us responsible for the business took it upon ourselves to keep it alive.” “Being mindful of our staff’s mental well being was of critical importance, and a need that took prominence,” says King of Genesis Centre. Many businesses worked diligently with their staff to access government grant programs such as the Canada Emergency Response Benefit (CERB) and Employment Insurance (EI). Others asked their employees to take on the new role of virtual coach in order to keep working. ➝

LEFT Ora Fitness and Yoga has implemented defined workout areas to encourage social



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Summer 2020  69

LEFT Repsol Sports Centre, CEO Jeff Booke


With their traditional revenue streams inaccessible due to the shut down, the entire fitness industry began switching to online instruction and many offered equipment loans to enhance the experience. While some facilities like Vancouver’s Fit in 30 Minutes were already offering online classes and were able to increase their programming seamlessly, others needed buy-in from trainers and gym staff to take on this new role.

Can we offer the same level of service in a different way? CURTIS CHRISTOPHERSON – PRESIDENT & CEO OF INNOVATIVE FITNESS

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“We started planning right away after the closure,” shares Vancouver’s Curtis Christopherson, President and CEO of Innovative Fitness. “We could close our doors and hope everyone came back, or pivot. We didn’t want the business to end after years of building it up, developing a fitness community and supporting clients. So we asked ‘Can we offer the same level of service in a different way? Would people value it? Would they see it as ‘not as good’ as in-person training?’ After a week of staff training, Innovative Fitness began offering virtual classes with 45 per cent of clients taking advantage. Over the first eight weeks of the lockdown, the company worked with 10,000 clients remotely. Some of the smaller gyms were able to move more quickly into offering virtual classes and training to clients. Julia Bayne of Success Fitness (formerly Crossfit 6S) in Toronto, says within 48 hours they were online and had switched from group classes to one-on-one training. “We were challenged by the fact that most of our clients live in small condos in the downtown area,” says Bayne. “They may have only had room to do a burpee. That’s where our one-on-one coaching excelled. The trainers were able to customize the workout to fit the client.” ➝

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The switch to online fitness was practically universal across the industry. As the weather warmed up across the country, some facilities such as Repsol Sports Centre offered outside classes with lots of social distancing, which were so popular they sold out. But most gyms stuck with virtual. At Ora Fitness and Yoga, Matuszewski says they started revamping their entire business to go online immediately. “The very next day after we closed it was go time,” Matuszewski says. “We started filming non-stop, recording workouts for members to do at home for the next several days. We also started testing different software for online live workouts to keep our members going. We ended up creating something called

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ORA Online, which gave access to recorded workouts and was updated weekly. Personally, I have never worked so many 16-hour days in my life. I was living on large amounts of coffee!” “Switching to virtual has really kept me on my toes, which was very therapeutic,” says Brent Bishop, owner of Think Fitness in Toronto. “We had offered virtual before, but not to this extent,” he laughs. “People’s eyes have been opened to virtual training and the benefits it offers. You can even take your trainer on vacation!” Bishop initially built up his Instagram following by holding live Instagram workouts outdoors in his neighbourhood. He used a loud speaker as he conducted the session and soon people were

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exercising on their balconies along with him. He went from 50 to 200 to 1,200 people watching and working out together. “This is a great time to launch anything virtual,” says Bishop. “There is a world-wide population open to it.” He’s gone on to convert one of the studios in his gym into a professional film studio. It’s being used to broadcast live classes. In Calgary, Bueckert says many of her clients were resistant to online training sessions and it took a lot of convincing at first. However, one by one they realized that their exercise sessions were needed and necessary for their physical and emotional health, and they agreed to try remote sessions. Since then Bueckert says the response has been overwhelmingly positive.

LEFT Some facilities, like the Richmond


Innovation across the industry was showing up in many ways. In Vancouver, Scott Salling of F.I.T. Academy decided to create a non-profit fitness platform called the FIT Project. “Our goal was to give to the community who were in need of some exercise and positivity,” Salling says. “What was a great surprise was that a few of our industry friends and IMPACT Magazine Canada's Top Fitness Trainers came together to collaborate on the F.I.T. Project including Hannah Fletcher, Michelle Roots, Morgan Hodge, Liz Naccarato, Nikki Lefler and Zuzana Fajkusova to name a few.” Bigger facilities went even further than fitness and personal training sessions, offering a huge range of virtual classes to members. The Glencoe Club included fitness options for children and teens, a Wellness Speaker Series, and online Bridge games and lessons. Once the weather improved, they added outdoor classes and even a birdwatching group. The Genesis Centre set up a lunch program and food hamper program for affected Calgarians and became a depot for the Calgary Interfaith Food Bank.

Olympic Oval, have rearranged their workout spaces to encourage social distancing.

Our goal was to give to the community who were in need of some exercise and positivity.



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“We worked hard to stay connected to our community,” says Suzette O’Byrne, Recreation Director at the Glencoe Club. “There were many members who participated for the first time in the online classes and we connected to a whole new market and clientele.” The generosity of spirit among fitness professionals really shone through during the dark days of the lockdown. All of them felt a duty of care to their clients and strove to find ways to meet their needs. Collaboration and consultation became de rigeur as people looked for the best ways to provide services and then to plan for eventual reopening. ➝

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Nathan Amor had opened a new F45 gym in Calgary just eight days before the shut down in March. When he heard that fitness facilities were going to be in phase three of reopening the economy, he decided to take concrete action. “As soon as they announced the relaunch I realized we’d need to fight this,” he said. “Gyms were scheduled for phase three along with arenas and sporting events. I’m one of those guys who doesn’t sit back when I see something I don’t like. I do something about it. Survive and thrive I say!” He began speaking to other F45 gym owners in their online chat group and they began drafting letters to their MLAs and the Alberta Health Minister, Tyler Shandro.

It’s most important for gym-goers to focus on hand hygiene, physical distancing and disinfecting equipment before and after use to help ensure a safe environment for themselves and others. SCOTT WILDEMAN – SVP, FITNESS AND OPERATIONS OF GYMVMT

“I started thinking about what drives politicians and the answer is voters!” Amor says. “So I created a petition to get gyms and boutique fitness studios in Alberta opened sooner than phase three, thinking maybe 100 or 200 people would sign it.” His petition grew dramatically and in two days had 10,000 signatures, eventually reaching over 22,000. “I don’t think our petition or lobbying efforts were the only reasons for gyms being moved to phase two of the reopening, but it helped!”


Now that fitness centres across the country are slowly being allowed to reopen, in-person classes and training look quite different, having to take into account government-mandated safety protocols to reduce the transmission of COVID-19. Many facilities have mapped out places for people to stand during classes to ensure social distancing is adequate. Others have set up ‘pods’ where clients can work out independently, having all the equipment they need close at hand. When they leave, everything is cleaned and readied for the next person. Drop-ins are a thing of the past - members and clients must book ahead to get a spot in pools, gyms, weight rooms or classes. And many facilities require masks. Another big change is the cleaning required by fitness facilities to reduce the spread of the virus and meet government regulations. Many classes have been shortened to accommodate cleaning, and equipment is now wiped down after each client. Hand sanitizing and masks upon entry and exit is mandatory in most places and staff must wear masks. “GYMVMT members are encouraged to wear masks at the entrance and exit of our clubs, especially where social distancing can’t be guaranteed. It’s most important for gym-goers to focus on hand hygiene, physical distancing and disinfecting equipment before and after use to help ensure a safe environment for themselves and others,” explains Scott Wildeman, SVP, Fitness and Operations, GYMVMT. The COVID-19 guidelines provided by the Government of Alberta do not recommend wearing a mask during vigorous exercise, such as cardio, due to potential health risks. ➝

LEFT F45 gym owner Nathan Amor started a petition to open boutique fitness studios sooner than phase three, collecting over 22,000 signatures.

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One of the biggest challenges for the industry is capacity and the ability to enable social distancing between clients. Large complexes like Repsol Sport Centre have room to expand their workout space and allow for greater social distancing between people. “We took the gym closest to the free weights area and made it into a weight room complete with cardio equipment,” explains Repsol Sport Centre CEO Jeff Booke. “From the outset, we took a very cautious approach to reopening, seeking guidance from the health authority and the City of Richmond,” explains Gerry De Cicco, General Manager, Oval Experiences & Venue Operations at the Richmond Olympic Oval. “For example, we moved our OVALRide cycling classes from a 1,500 square foot-studio and positioned the bikes over a 10,000 square foot space.” Smaller facilities have more of a challenge. Numbers have to be reduced in order to meet social distancing requirements. Success Fitness says their classes will drop from 16 to 10 when they reopen in downtown Toronto. F45 in Calgary’s Inglewood district saw its class size drop from 36 to 15. “I think one of the biggest impacts is going to be on fitness classes,” says Bishop. “How many classes do you need to offer to be profitable?” “It’s hard to say how it will all work out but we’re looking at ways to maximize our space,” says Bayne. “After the first few weeks, we’ll re-evaluate and see where we can improve the experience for our clients.”

I think people will always value the human interaction aspect of personal training. HANNAH FLETCHER – CO-OWNER OF FIT IN 30 MINUTES

Matuszewski agrees capacity is their biggest challenge since reopening in Vancouver. Classes have gone from 20 to 12 spots in the gym, 26 to 12 in the spin studio and 26 to 9 in their yoga studio. “Even with classes starting as early as 5:30 a.m. and going until 8 p.m. at night, we still have waitlists,”

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he said. “The simple solution is to add more classes to the day but we also need to be sure we can afford to pay our staff to do an extra class or two.”

WHERE DO WE GO FROM HERE? Going forward, the future is uncertain given the ongoing pandemic and the potential for a second wave of infections later this year. The fitness industry will have to be nimble, changing quickly to adapt to a new norm. Since the reopening of gyms in British Columbia, Alberta and Ontario, owners and employees say there has been a slow return of gym-goers. “We reopened on June 1 and between 45 - 50 per cent of people came back to the gym right away,” says Christopherson of Innovative Fitness. “About 26 per cent wanted to a do a mix of coming to the gym and online training and 24 per cent weren’t ready for the gym at all.” “The pandemic has changed the industry in EVERY way,” says Carl Macdonald of CityFit in Calgary. “The truth is that business models, pre-COVID-19 are now obsolete.” While others in the industry aren’t as pessimistic, there is general agreement about the need for a new model of providing services. Many spoke of a ‘hybrid’ system where clients would only visit the gym periodically and complete the rest of their training with online resources. “I think people will always value the human interaction aspect of personal training,” says Hannah Fletcher of Fit in 30 Minutes in Vancouver. “I believe many of them will do a hybrid of in-person training and online training. For example, our clients will meet their trainer or coach in person two to three times a week and then do online workouts and classes between their sessions. Fitness is now more accessible than ever and they save travel time by working out at home.” “I think the days of being able to drop in may become a thing of the past,” says says De Cicco. “And while online registration is commonplace for boutique facilities and group fitness classes, there are several benefits of pre-booking your spot to work out, climb, play table tennis or shoot hoops. For one thing, it allows us to track who is in the building at any given time and know where they trained or played. Managing capacity will be the new norm.”


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equipment provider and trainer. “Many clients won’t feel comfortable returning to the studio until there’s a vaccine. That means we need to bring the studio to them, whether that’s through continuing to provide high quality virtual instruction or with products and equipment that align with their needs and exercise goals.” Many fitness professionals believe there will be a sea change within the business with people shifting away from classes and relying more on personal training. “People feel a certain comfort level with one-on-one training because they aren’t surrounded by others,” says Christopherson of Innovative Fitness. “I don’t think the fitness industry will ever be the same,” says Bayne. “ I think we’ll see more one-on-one training whether it’s at a gym, at home or outside. And I think the future is going to mean smaller classes. Large classes of 50 or 60 people may not be feasible anymore. We have to be sensitive to the space around people.” If this trend solidifies, companies that rely on a business model built around group fitness classes will have to re-think their methods to manage the new expectations of clients and meet government requirements. “Even with a vaccine, it is likely our customers will continue to expect a certain standard for cleanliness,” says De Cicco. “Operators may need to re-think how they space out their equipment

and schedule services and programs. Away from training spaces, the industry may have to reassess how to design shower and locker room facilities, and even reconsider the use of hand dryers, hair dryers, fans or anything else that can spread particles."

THE FITNESS INDUSTRY FUTURE It’s clear that online instruction is here to stay. As Brent Bishop says: “We have a captive audience that we would never have had before COVID-19.” Moving toward a digital environment is seen by some as a natural progression within the fitness industry. And, as long as the programming and teaching standards are as high as they are in-person, the fitness industry can leverage the current boom in online classes and virtual training. There could even be unexpected benefits with virtual fitness. As the Glencoe Club found out, offering online classes brought them in contact with a whole new audience that would never have attended in-person classes. With so much uncertainty now it’s hard for many facilities to plan ahead and many questions are still unanswered. One thing is clear: people still want to stay fit and exercise. Home gym equipment has seen a 300 per cent increase in sales since the pandemic began and with the beginning of summer, outdoor spaces have been flooded with cyclists, runners and pedestrians. ➝

LEFT Trainer Brent Bishop built up his Instagram following by holding live Instagram workouts outdoors in his neighbourhood with minimal



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Summer 2020  79

LEFT Innovative Fitness has created personal training areas designed for

I think a silver lining that has come from this situation is that many people have had time to reflect on their own needs and self-care, including fitness. SHERRY KING – EXECUTIVE DIRECTOR OF GENESIS CENTRE

“The economic impact on most Canadians will certainly affect consumer behaviour,” says Sherry King. “This is not to mention lingering psychological effects of people feeling unsafe to venture beyond their front doors. Will more people choose to do things online versus in-person, will more people invest in personal gym equipment and work out at home instead of coming to a facility such as the Genesis Centre? Only time will tell.”

I S T H E R E A S I LV E R L I N I N G ? Despite the hardships caused by COVID-19, many among the fitness industry saw benefits that will linger long after it passes. “I think a silver lining that has come from this situation is that many people have had

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time to reflect on their own needs and self-care, including fitness,” says Sherry King. “And as an extension, have realized how physical fitness aids one’s well-being in other ways too, like productivity and mental acuity.” Some fitness professionals like Liz Naccarato, owner of NACC Fitness Personal Training, used downtime during the pandemic to self-educate and gain new skills. And many facilities, such as Repsol Sport Centre, used the closure to improve communication, refine practices and procedures, clean, repair and paint. “COVID-19 has given us a unique opportunity to re-start and establish ourselves as leaders in our communities,” says Bayne. “At the end of this, we’ve learned a lot and our business will be much more robust as a result. We had to think creatively, try new things and be open to changes. As a business owner, I want to keep learning from other people and use this experience to be better.” Most of the fitness community is optimistic about the future, even while not knowing what changes the pandemic may still bring. They have stepped up with their communities to support, guide and offer leadership. They care deeply about the health and wellness of their clients and members. And they’re willing to go the extra mile to make a difference. “I believe it’s a great time to listen, learn and to come together for the greater good,” says Scott Salling of F.I.T. Academy. “What will the fitness industry look like in the future? I don’t know. All I know is, I can’t wait to be an integral part of the process and form more great relationships along the way.”

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A Silver Lining of Resilience & Potential Olympian Arianne Jones has turned adversity into advantage BY A R I A N N E J O N E S – Canadian Olympian, chef & holistic nutritional consultant in Calgary, AB JONESARIANNE


veryone has an untold story; unique moments of pain, sorrow and obstacles. Even others who may look ‘fine’ or ‘healthy and happy’ could be going through difficulties you can’t see. My journey has been filled with moments of joy and despair which ultimately have led me to new discoveries about myself and helped me overcome many challenges. In the last decade, I’ve dealt with naysayers and people in power who told me repeatedly that I would never achieve anything in luge – that I would never be big enough and that I should just quit. Luge is a gravity sport, meaning the heavier you are, the more of an advantage you have. I was inches shorter and 20 kilos lighter than all of my competitors. Despite these roadblocks, I qualified for and competed at the 2014 Sochi Olympics (placing 13th), 50 World Cups and five World Championships. I spent most of the last decade of my life in European alpine ranges, walking up the mountain each morning only to slide back down on a sled. I’ve crashed at 140 km/hour more times than I care to count. I broke my back in the summer of 2016 and came back nine months later to win gold at the 2016 World Cup in Germany. While I was turning my focus to the 2018 Winter Olympics, I was forced to retire from my sport because I got mysteriously sick. After 1,035 days of pain, frustration, feeling like I had a debilitating flu and not being believed by doctors, I found out I had Lyme Disease.


Losing my sport and identity as an athlete has shed light on an outdated story I was holding onto, of tying my self worth to productivity and accomplishments. I realized that it was not peak physical fitness that measured my worth, nor accolades or achievements. Instead, I realized that I was enough, intrinsically, just as I was. After decades of being told my body and personality were not right for success in my sport (and then disproving that), it took a lot of relearning to just be me; authentically and unapologetically myself. Lyme disease forcefully pushed me to sit in silence, solitude and stillness. By trying to embrace this quiet, I’ve relearned how to listen to my body. It’s led me to contemplate where my life has taken me, who I am now, what lessons I’ve learned through these obstacles, and what path I want to take next.

For years my lingo around Lyme was focused on what it took away from me. My vitality. My sport. My fitness. My health. My relationships. My happiness. My energy. My motivation and drive. For the first time in four years, this moment prompted me to stop and reframe. What if this transformational journey has been teaching me that I need to let go of my constant wish to get healthy so I can ‘get back to who I was’ and instead lean into who it is helping me become. When I zoomed out and changed the narrative to what this chronic illness has given me rather than taken away, I came away with gratitude for a few key lessons it has taught me. Slowness has given me the realization that walking (ideally alone and optimally in nature) is powerful for health and healing and that sometimes when you’re having a hard time solving a problem, nature surprises you with the answer. The forced solitude I experienced gave me the realization that I am a cheerleader for others, but not myself. The words I use to cheer and support others, I do not echo for my own struggles. On the flip side, I would never use the words I said to myself with those I love. Recovering from both my back injury and Lyme disease showed me the true power of whole foods as medicine. Since leaving the world of competitive luge, I’ve pivoted. I've become certified in holistic nutrition and I am now a plant based chef who is fiercely passionate about nutrition and food.

I believe in resilience and the potential for everyone to be able to take back the power of their health and healing journey.

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Journaling has always been a powerful tool for me to process my experience. Every day, I write down five things I’m grateful for, a practice I began when I broke my back. Last week for the first time in four years, when my pen hit that gratitude column, Lyme disease popped into my head. The realization that an illness that rocked my entire world and broke the foundation of who I am could be associated with gratitude stopped me in my tracks.

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I’ve been using plant medicine – a holistic, integrative (mind, body and spirit) approach, blending eastern and western modalities with my knowledge in holistic nutrition and as a chef – as critical puzzle pieces to my healing journey. This has had profound impact on my illness, energy, wellbeing and performance. Some days I feel like I take five steps forward. Most days are two steps forward, one step back. And occasionally it feels like I fell backwards down a flight of stairs. But the one mantra I keep repeating to myself is ‘One step at a time. Progress not perfection. Just keep breathing and showing up.’ Life is by no means a clear path forward with a rosy hue, filled with happy moments and constant gratitude. I have no idea how long my Lyme treatment will take. Will I get worse before I get better as many tell me? I still face physical pain, uncertainty, loneliness, fear and anxiety on a daily basis. I still have breakdowns out of the blue, and days of deep sadness and anger. But I am starting to see that glimmer of light in the corner of my vision and daily I am choosing to focus on joy, on light, on gratitude, and as always on fuelling my body with good food. I believe in resilience and the potential for everyone to be able to take back the power of their health and healing journey. I’ve learned from the best, it has changed my life and I’ve seen it change the lives of others I’ve worked with. I want to fuse my knowledge and experiences to empower others to walk their unique paths to optimal health; to live better, more fulfilled and inspired lives and reach their beautiful goals!

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The Marathon Man

At 550 marathons & counting, Jon Mahoney knows marathons BY B R E N DA D R E W


wenty-five years ago, Jon Mahoney was a corporate pilot in Vancouver who spent a lot of time sitting. He sat during flights and he sat waiting for flights to take off. When he turned 40, he realized he was tired of sitting. “I wanted to do something,” he said. “So I decided to run a marathon. At the time I didn’t know anyone else who did marathons.” Mahoney says he didn’t consider himself to be a runner at the time. He had run short distances, 5 and 10Ks but nothing more and nothing serious. However, his first marathon in Seattle in 1994 triggered something in Mahoney and began a love affair with running marathons. Today he’s ranked 31st in the world for most marathons in a lifetime and is a Hall of Fame member of Marathon Maniacs which tracks the results of multimarathoners. “The first year I did one marathon, the second year I did five, the third year I did 10,” Mahoney says. “There’s something about the challenge of running 42 kilometres that’s very fulfilling. The runner’s high is too much fun!” Within a few years, Mahoney was running a marathon every two weeks for an average of 22 per year. That pace lasted for more than 20 years, but Mahoney has slowed down a little these days. Today at 67, he’s doing about one marathon a month – not a lot for a marathon enthusiast like him!

“I’ve actually been doing more hiking now,” Mahoney says. “Last summer my wife and I did a 10-day, 170K tour around Mt. Blanc in France. You go from one lovely Swiss hotel to another lovely Swiss hotel.” Mahoney says making the switch to hiking from running is inevitable as you get older as the joints take a pounding. Over the past 25 years, Mahoney has had some significant moments at marathons. He was married 15 years ago to wife Sherry at the end of the Hawaii marathon, a race they’ve both completed numerous times. [Sherry has completed nearly 300 marathons herself.] And he’s run marathons of every size and shape on every continent except Antarctica.

As he’s racked up marathon after marathon, Mahoney developed a pretty clear picture of the kind of races he enjoys. Marathons that follow a circular route, have undulating terrain and something interesting to see top his list. He dislikes early start times (think 4 a.m. on a bus heading to the start) and late start times. “A lot of marathons in Europe start at noon!” he exclaims. “I want it to be over by then!” “I don’t particularly enjoy flat routes like Rotterdam, although I’ve done it 10 times,” he laughs. “On that route, the bridges are the only hills! At the other end of the scale is Pike’s Peak in Colorado,” Mahoney explains. “It starts at around 6,000 feet and you run uphill exactly to the turn around point at 14,000 feet then you go back down.” His favourite marathon in the world is Paris which attracts a crowd of about 45,000 runners. “I’ve done Paris about half a dozen times and the route shows off the city really well,” Mahoney explains. “You run from one side of the city to the other and pass by every major monument from the L’Arc de Triomphe to the Louvre and the Eiffel Tower. Also, anyone can get into that race if you apply early. I’ve applied for years to London [which uses a lottery system] and never gotten in.” Mahoney has an affection for running in big cities. New York is his second favourite marathon.

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In addition to marathons, Mahoney has completed more than 40 ultra races and countless trail races. His favourite is the Knee Knacker right outside Vancouver. It’s a 50K race from Horseshoe Bay to Deep Cove. His second favourite trail race is on Catalina Island near San Diego which moves from one side of the island to the other. He also highly recommends the Eco Challenge trail marathon in France that proceeds from Versaille to the Eiffel Tower along the sandy paths of the canal system.

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There's something about the challenge of running 42 kilometres that's very fulfilling.

“If you want to do a big city marathon, do New York,” he advises. “The race is televised live and there are two million spectators along the route who chant your name as you go by. It gives me goosebumps. It’s a really exciting race that goes over five bridges and through five boroughs with the finish line in Central Park.” His personal best marathon time is a respectable 3:24. That’s slipped to around 4:00. Mahoney says he doesn’t like the young upstarts in the races these days who treat him like he’s an elderly athlete, instead of a runner with 500 plus marathons under his belt. Mahoney doesn’t plan to stop running marathons any time soon. This past November, he returned to Seattle, to the marathon that started the obsession, to mark his 25th anniversary of marathon running. And now, with COVID-19 forcing races to either cancel or go virtual, Jon is switching to virtual events to keep increasing his marathon tally. In May, he and Sherry ran the BMO Virtual Vancouver Marathon then did the Virtual Banff Marathon in June. His next race will be the Lululemon Virtual SeaWheeze Half in August and after that he’s got a few small, live trail runs planned with 25 or fewer runners. He’s currently training about 40 km per week, but that varies and he says he’s just been lucky his body has been able to take the wear and tear of so many marathons over the past 25 years. “I’m just a little Irishman,” Mahoney laughs. “I’ve been really fortunate.”

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MAIN Sherry and John Mahoney have run a combined 800+ marathons.

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Staycation in Alberta

Explore Alberta this summer with local social distancing-friendly activities




his summer, Albertans have been encouraged to explore their own backyards and with a wealth of assets from rivers and lakes to mountains and plains, there is no shortage of activities to enjoy. Now, more than ever, it is crucial that people plan ahead. Before heading out, know where you’re going to park, how best to get around, how to stay safe and the status of the places you plan to visit. Be self-sustainable and bring a COVID-19 kit of hand sanitizer, water and supplies, as fewer services are available than normal. It’s a new norm this year so we all need to realize that while many businesses are open, they may be operating differently. Call ahead or check the business’ website before arriving and consult Alberta Health Services guidelines about travelling. ➝

MAIN Biking Tunnel Mountain in Banff, AB.

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Boasting icy waters year-round, you’ll want a hot day to paddleboard on a scenic mountain lake. Banff National Park has a plethora of lakes to choose from including Two Jack, Lake Minnewanka, Lake Louise and Morraine Lake. Various Banff and Calgary companies offer paddleboard rentals and inflatable boards are a good option. They fold up relatively small for easy transport and are inflated when you’re ready to go. Parking at Lake Louise fills up quickly to get there early to grab a spot. Paddleboarding will give your whole body a workout and is especially good for core muscles and balance. If you want to try moving water, the Bow River in Calgary is the closest option. However, unless you rent from a company offering a shuttle, you’ll need a vehicle at both your put-in and take-out spots.

RIGHT Try a mountaineering experience at Via Ferrata at Mt. Norquay in Banff, AB.


If you’re looking for an exhilarating adventure, check out the Via Ferrata at Mt. Norquay in Banff. Italian for ‘iron road,’ the Via Ferrata will give you a mountaineering experience while being safely clipped into a fixed cable on the rock face. Wearing a safety harness and helmet, you’ll ascend on iron rungs and steps drilled into the rock. There are four different routes on the Via Ferrata, varying in distance from the Explorer which takes about two and a half hours, covers 1 km and climbs 145 metres to the Summiteer which is a six hour commitment, covers 3.2 km and climbs 360 metres. Each one starts at the top of the chairlift - a fun ride on its own! All involve climbing while using the cables, steps and ladder rungs, and then descending on a hiking trail. The routes are led by a ACMG certified mountain guide who will keep you safe at all times. I tried the three-hour Ridgewalker route and thoroughly enjoyed it. It was physical,

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but not too difficult - a person in average shape could do this. And you don’t need any experience to try it. However, there was quite a bit of exposure to cliff faces, swinging bridges and lots of climbing. You are always clipped in to the cables via your harness, so there is no chance of falling. However, if you’re scared of heights, this might not be for you. As you get up high, the views of the town of Banff and the surrounding mountains and valleys open up in front of you and are spectacular. And you’ll feel a real sense of

achievement as you gain the final summit of the route! On the hike down we encountered a large herd of mountain sheep with a few cute babies in the mix. We saw playful marmots too. The maximum group size right now due to COVID-19 is four, unless it’s a family group, then the largest would be eight. The Via Ferrata is a great introduction to the mountains and a thrilling experience - especially for visitors who haven’t been exposed to climbing or mountaineering. It’s a safe way to challenge yourself and try something new.

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“If you really want to interact with the mountains, cycling is a wonderful way to do it,” says Gary Millard, president of Bike Calgary. And now is your chance to get out and enjoy some spectacular scenery sans cars. Currently, the 1A highway between Banff and Castle Mountain junction is closed indefinitely to traffic but open to cyclists. It is also newly paved making the ride even more of a dream! Johnson Canyon is 17 km from the start of the

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highway and you can stop there for lunch or coffee before continuing a further six km to the Castle Junction and turning around. If you opt to keep riding to Lake Louise, this portion is open to traffic. The elevation gain from Highway 1 to Johnson Canyon return is 302 metres and you’ll be faced with moderate hill climbs in both directions. Parks Canada says there is limited parking at the Highway 1/Highway 1A junction and users need to respect all parking signs. They recommend parking at the Banff Train Station or

Fenlands Parking lot in the town of Banff and cycling to the start of the 1A along the multi-use pathway. This will add several kilometres to your trip. Also, beware of wildlife. Grizzly, black bears and mountain sheep have been seen along the route. Check the park website for updates on the Lake Minnewanka Loop as one lane will soon be converted to cycling-only, as soon as safety measures are in place. If you don’t have a bike but still want to ride this route, there are a number of bike rental shops in Banff. Check them out! ➝

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LEFT TO RIGHT Lowering into the Rat's Nest Cave in Canmore, AB; Climbing gear is necessary for this


Instead of hiking to the top of a mountain this summer, try heading inside by exploring Rat’s Nest Cave in Canmore. Canmore Cave Tours will take you deep into the heart of Grotto Mountain to experience a day in the life of a cave explorer. “The tours are moderately strenuous,” explains Caving in Canmore’s office manager Lenora Barnes. “There is a steep hike up mountainous terrain - basically a dry riverbed. You’ll gain

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200 m over a 1 km trail to reach the mouth of the cave,” she says. During your tour, Barnes says visitors will be crawling, climbing, scrambling and ‘scootching’ - a technical caving term for moving forward while sitting on your butt! Visitors can choose a shorter four-hour tour or a longer six-hour adventure and learn about the natural history of the Rat’s Nest Cave system. The longer tour is more strenuous and includes a 20 m rappel drop and some narrow passages including

the ‘Laundry Shoot’ where guests must wriggle through feet first, on their back. Barnes says the tours are completely flexible and that if a visitor changes their mind while in the cave, the guides can accommodate with an alternate route. The company provides all safety equipment including helmets, kneepads, gloves and overalls and everything is sanitized as per COVID-19 protocols. Masks are mandatory in the cave and will be provided. ➝

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While other national parks may be full of Albertans who want to experience the great outdoors, down in Waterton, situated on the Alberta/US border, things are quieter. That makes it a great hiking destination where you’ll see stunning views of both mountains and prairies, amazing wildflowers and wildlife too. Kelly Baker, general manager and guide at Tamarack Adventures has lived in Waterton her whole life and knows the area inside and out. “There are over 200 km of hiking trails in the park,” Baker says, “and there’s something for everyone from easy 1 km hikes to overnight trips. We are known as a hiking destination. Hiking is great for getting outside and also for social distancing.”

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Baker says this summer their guided hikes will be limited to five clients, down from 10, which will make for a more intimate experience. One of their popular activities is called The Fine Art of Hiking which combines the hike with an art session where clients paint. Baker has a degree in Fine Arts and says the scenery in Waterton is inspiring for artists. Two of Baker’s favourite hikes include the Carthew-Alderson, a one-way 20 km hike from Cameron Lake to the townsite. It’s a local favourite and rated as one of the most scenic hikes in the park. The other is Goat Lake, a 14 km return trip to an alpine lake. “It’s a very doable day hike,” Baker says, “It starts on out the Snowshoe Cabin Road and you end up at a beautiful, little blue green lake.”

Waterton is a two and a half hour drive south of Calgary which is about the same as driving to Lake Louise. “It’s not as far away as you might think,” Baker says. For overnight stays, park campgrounds are now open and there is also a private campground nearby. In addition, there are hotels both in Waterton Village and in nearby Pincher Creek. “A lot of people make Pincher Creek their base because that puts them right in the middle of three parks - Waterton, Beauvais Lake Provincial Park and Castle Park,” says Baker. If you choose to stay in Waterton Village, the main street has been closed to traffic making it pedestrian-friendly and creating a more European atmosphere. ➝

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Summer 2020  93




Calgary is home to some excellent single track trails, most of which are maintained and managed by the Calgary Mountain Bike Alliance (CMBA). Don Yuen, an executive member of the group, says there have been more people on the trails than normal this year as people aren’t travelling and are staying close to home instead. In addition, more families have been out mountain biking this year.

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LEFT TO RIGHT Rafting the Bow River in Calgary, AB; River surfing is a popular sport for just about everyone!

“It was a record year for snowpack a 40-year record in the Bragg Creek area,” Yuen says. “So some of the trails opened later than usual, putting more pressure on Calgary system.” That made for some crowded trails early in the season but things have evened out. Yuen recommends several areas for riders to explore including the Canmore Nordic Centre, West Bragg Creek, Station Flats and Moose Mountain in Kananaskis Country, and Nose Hill Park, Bowmont

Park, 12 Mile Coulee, Paskapoo Slopes and Fish Creek Provincial Park right in Calgary. In 2016 CMBA developed a popular skills park in Fish Creek that is fun for kids and adults alike. All of the mountain biking areas have beginner to advanced trails to choose from. Within Calgary, Bowmont Park is best for beginners, while Paskapoo Slopes offers the steepest terrain on all-dirt trails. Kananaskis Country has trails for a broad range of skill levels.

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Surfers no longer have to make the long drive to the coast to catch waves. Outlier Surf began operating in Calgary in 2016 using a standing wave below the 10th Street Bridge and another wave on the Kananaskis River. A standing wave is created when water rushes over an object on the river bottom creating a wave that lasts in perpetuity, as long as the water keeps flowing. Owner Luke Morstad says unlike ocean waves which vary in size and quality, river waves never change and are always there. In addition, ocean surfing can be intimidating with beginners not sure which wave to choose and having to compete with more experienced surfers. “Calgary is known as a beginnerfriendly place,” says Morstad, “and the beauty of the sport is that anyone can do it. We use the big volume boards which are about six feet long with a soft top. These work best for the river waves in Alberta because of the shape the waves.” This is an activity that will challenge your legs and core and use your balance skills! Snowboarders and skateboarders will have a definite advantage as the body movements are similar to surfing. Be prepared to wear a wetsuit and for cold river water which is all part of the thrill. Outlier offers lessons that include all equipment and expert instruction. Due to COVID-19, they are offering private lessons only this summer and with that one-on-one attention, you’re sure to be carving turns soon.


“Bragg Creek and Station Flats are busier than ever this year,” Yuen notes. “Go early in the morning or later in the day for less crowded conditions and to get a parking spot! The Nordic Centre is quieter.” Trails in the city are consistently busy with pedestrians also using some of the trails so vigilance is important. There are also a lot of new mountain bikers trying out the trails for their first season so experienced riders should watch out for the newbies. And, since many of the trails

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within the city of Calgary are unmarked, it is helpful to take the Trailforks app with you on your phone. For trail conditions, check out the CMBA website:


Take a self-guided tour down the Bow River, or connect with an expert guide to navigate you through the friendly waters in Calgary that run right through the downtown core.

With no prior rafting experience required and convenient pickup and dropoff points along the Bow River, rafting can be a hassle-free experience that everyone in the family can enjoy. The Paddle Station, Mukwah Rafting Tours, Lazy Day Raft Rentals and the University of Calgary Outdoor Centre are great ways to equip your family with all the gear you need, or to connect with an expert guide for a safe trip down the Bow River. ➝

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Home to the most extensive pedestrian pathway network in North America over 1,000 kilometres - walking is a great way to explore Calgary. From walkable neighbourhoods and attractions, to guided walking tours and pedestrian friendly neighbourhoods, there’s so many ways to discover Calgary by foot. • Walkable neighbourhoods: Kensington, Inglewood, Beltline, Cliff Bungalow-Mission, Mount Royal, Crescent Heights, 17th Avenue SW and East Village to name a few. • Walkable Parks & Paths: Inglewood Bird Sanctuary and Nature Centre, Jack & Jean Leslie RiverWalk, Ralph Klein Park, Rotary/Mattamy Greenway and more. • Walking tours: Walk the YYC offers free walking tours that explore the history of Calgary while operators like Alberta Food Tours help you eat your way around the city with popular walking tours like Craving Kensington, Inglewood Edibles and Savour 17.

Glenmore Reservoir: Experience a true urban oasis as you loop a 16 km bike path around one of Calgary’s largest bodies of water through Weaslehead Natural Area. Ride along Calgary’s water reservoir through the only delta in the city, passing the mouth of the Elbow River as it flows into the Glenmore Reservoir. Take in the view of the city skyline by riding along the Bow River Pathway down to Edworthy Park. Nose Hill Park: Pedal on the mountain biking-calibre pathways of one of the largest urban parks in North America. Nose Hill Park covers 11 square kilometres of land in the northwest of the city. Other great places to ride in the city include Riley Park, Fish Creek Park, Bowmont Park, Bowness Park, Prince’s Island Park, Eau Claire Park and Confederation Park. Don’t have a bike, or would like an e-bike to support your YYC cycling adventures? Stop by Bow Cycle E-bikes + rentals in East Village!

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Grab your picnic blanket, frisbee and a good book to explore the best parks in Calgary, with more than 8,000 hectares of parkland and natural areas. Explore the great outdoors with family and friends in the city at one of these local favourite Calgary parks: North and South Glenmore Park, Bowness Park, Fish Creek Provincial Park, Confederation Park, Edworthy Park, Nose Hill Park, Prairie Winds Park, Prince’s Island Park, Riley Park, Shouldice Park, St. Patrick’s Island and Sue Higgins Park.

Those looking to add a culinary element to their park adventure have options too. Stop by the popular River Café restaurant located on Prince's Island Park and pick up a pre-made picnic basket (that features seasonal dishes, fruit, drinks and desert), try the treats at Annie's Café in Fish Creek, or grab a cup of tea at Seasons of Bowness Park. To stay up-to-date on all there is to see and do in Calgary, see or follow @TourismCalgary on all social channels.

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TOP TO BOTTOM Calgary's Peace Bridge is a popular spot for cyclists; Explore Prince's Island Park and enjoy the waterfront views.

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in British Columbia

Explore B.C. this summer with these active favourites


or enjoy a walk in the forest and do some forest bathing with Ya Doma Nature and Forest Therapy. Here are a few popular hiking trails to check out when you visit:


This is a short, easy 20-minute level walk. What makes it special is that several dozen of the cedar trees along the trail are decorated with dozens of masks made by a local artist.

This local gem is about 1.5 hours from Vancouver making it an ideal day trip location. Or you could make it a weekend getaway exploring outdoor activities such as hiking, running and biking trails for all ages and abilities. "The Harrison River Valley consists of Harrison Mills, Agassiz, and Harrison Hot Springs,” says Stephanie Gallamore with Tourism Harrison. “With magnificent mountains, mighty rivers, rich soil, and rejuvenating lakes, this area is an eco-tourism haven - and the perfect place to enjoy natural hot springs, hiking, biking, forest bathing, and canoeing and kayaking." Challenge yourself to numerous hiking trails ranging in difficulty,



Moderate two-hour walk through Lower Bear Mountain consisting of forest, wetlands, and cliffs. This closed-loop is home to a variety of wildlife. B E A R M O U N TA I N

Not for the faint of heart! This 18 km, seven-hour hike, east of Harrison Lake, leads you past several small waterfalls and breathtaking views of the Fraser Valley, Fraser River, and the Cheam Mountain Range. ➝

MAIN Campbell Lake Trail, overlooking Harrison Lake, B.C.

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ummer is long from over and British Columbians can enjoy endless outdoor activities. Discover your province by doing a staycation and revisit some favourite gems or try new activities you may not have had a chance to explore yet.

Mary Zinck, manager of Travel media with Tourism Whistler suggested a variety of activities for BC natives to check out this summer. "Whistler has a host of summer offerings that you can select from – everything from multiple types of biking, hiking, stand-up paddleboarding, canoeing, to lakeside lounging,” said Zinck. “In addition, there are activities that are available year round such as ziplining the Vallea Lumina, Peak 2 Peak sightseeing, the Audain Art Museum or Squamish Lil’wat Cultural Centre for those rainy days and bobsleigh – yes there’s a summer and winter option! In this COVID-19 world, it’s key for potential visitors to research and plan ahead; reservations can help avoid disappointment and tickets for sightseeing are being purchased online. “A new tool that’s been created to assist visitors with planning is Whistler’s Doors Open Directory,” Zinck explains. View the directory online by visiting

3 GROUSE MOUNTAIN, NORTH VANCOUVER Try hiking or running up the Grouse Grind which is a 2.9 km trail up the mountain. It is a popular workout for all levels of abilities. Once you are up there, enjoy some relaxation and take the gondola down. And if you’re not afraid of heights and enjoy speedy descents, there are zipline options. There are also 45-minute guided Eco Walks where you can learn about Grouse Mountain history and more.

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Take the 10 minute scenic gondola up to the summit to do some hiking, dare to cross the Sky Pilot 100-metre suspension bridge or try the Squamish Via Ferrata [similar to the Norquay Via Ferrata described in the Banff section.] To get your body moving after your ride up the mountain, try one of these short hiking trails located near the gondola: T H E PA N O R A M A T R A I L

1.6 km route suitable for all levels. This route can easily be completed in under 60 minutes. The trail takes you through through coastal forest, Alaskan blueberry bushes and to the Chief Overlook viewing platform where you’ll want a camera to capture the spectacular view. WO N D E R L A N D L A K E LO O P

1.6 km return. This is a true nature trail and takes 30 - 60 minutes. You’ll pass alpine meadows, granite bluffs and explore the boardwalk around Wonderland Lake.


Travellers come here from around the world to enjoy the sandy beaches, old growth forests, surfing, whale watching, camping and other outdoor activities. This area, which encompasses Pacific Rim National Park, is also home to many excellent hiking and walking trails that allow you to experience both healing forests and dramatic seascapes. Here are a couple of scenic trails to explore:


3 km plus 800 metres of boardwalk and stairs leading from Tonquin Beach to Tonquin Beach Road. A moderate gravel trail offering beautiful views of Clayoquot Sound. It meanders through beautiful old growth forest to Tonquin Beach, Third Beach and Middle Beach. Some sections of the trail are steep and there is a series of stairs to climb.

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The Tofino District website explains “… there are many points of interest and view platforms along the trail including a lookout with stunning panoramic views of Templar Channel, Wickaninnish Island and the wreck site of The Tonquin. Third Beach, at low tide provides a small, sandy picket of beach perfect for quiet reflection. Beyond Third Beach is Middle Beach. This trail makes a lovely family outing for both visitors and residents.” ➝

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TOP TO BOTTOM The Sea to Sky Gondola provides spectacular mountain views; The 2.9 km Grouse Grind is a popular workout spot for obvious reasons!

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2.6 km plus an option to add more distance. This easy, pedestrian-only trail showcases the west coast’s spectacular scenery as it winds its way along the edge of reefs where shipwrecks, whales and scenic views abound. It’s a perfect destination for families, storm and bird watchers, and hikers. Wheelchair access is available at the lighthouse area. The Wild Pacific website explains that “The trail can be walked in two main sections. Section one is a loop starting near the lighthouse (overlooking the Broken Group Islands of Pacific Rim National Park). Section two extends 5 km north from Big Beach Park. Then you can leave the wind-sculpted coastline to visit the largest trees in the area at Ancient Cedars grove. Breathe in the heady scent of a stand of trees over 800 years old!” • Lighthouse Loop ( 2.6 km) plus Terrace Beach Interpretive Trail (.5 km one way) • Big Beach to Rocky Bluffs (5 km one way) plus Ancient Cedars Trail (1 km loop)



This one is in my own backyard! I often run the Deer Lake Loop. It offers different paths or routes from 3.5 km to 1.7 km. Deer Lake Rentals offers pedal boats and canoes so you can spend an afternoon on the lake.


Kitsilano, New Brighton and Second Beach outdoor pools are now open for some fun splashing in the sun. All three are heated and require an online ticket purchase the day before swimming. Located on the water’s edge, Kitsilano is the city’s only saltwater swimming pool. It is also close to cafes and other amenities. Second Beach is also located on the water near Stanley Park’s forests, trails and beaches. New Brighton is situated in Vancouver’s Sunrise neighbourhood.

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TOP TO BOTTOM The spectacular scenery of the winding Wild Pacific Trail located near Ucluelet, B.C.; Kitsilano Pool is Vancouver's only saltwater swimming pool.

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Wide Open Spaces. Enjoy the beauty of Waterton during Covid-19 IMPACT Magazine

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TRAIL RU SHOE R 104  Summer 2020



UNNING REVIEW Summer 2020  105

2 02 0


Caldera 4 Trail


$160 CAD  W 8.9 oz  |  4 mm Drop


Montrail FKT (and FKT Lite)

$165 CAD  W   8.9 oz  |  8 mm Drop

I love when I take a shoe out of the box and it feels so great I can’t wait to go for a run. The roomy toe box was a hit with me, and I really liked the ample cushioning that felt light but not squishy. The grip on the shoe is phenomenal over trails and rocks, with lugs that give traction without giving up on responsiveness. I was super happy with this shoe, and will wear it with confidence on a lot of trail runs.

The upper felt durable and provided a tight fit with the power-mesh sock. This shoe appears heavier but actually measures similar to other available trail shoes. The directional lugs were minimal and provided decent traction on gravel but less desirable for mud. The lite version of the F.K.T shoe is built for speed without sacrificing durability and fit. Pick up this shoe if you’re looking to set a Fastest Known Time (F.K.T.) on your own local trails!

LUCY SMITH | Victoria, B.C.  –  Coach, author, motivational speaker and professional

KAREN HOLLAND | Toronto, ON  –  Ultramarathoner, avid trail runner and competitor in

athlete in distance running, duathlon and triathlon for over 30 years.

the Western States 100-Mile Endurance Run (now scheduled for 2021).



Caldera 4 Trail

$160 CAD  M   9.9 oz  |  4 mm Drop

Montrail F.K.T. Lite

$160 CAD  M   8.3 oz  |  5 mm Drop

Brooks has created an endurance trail running shoe with ample cushioning and a grippy hightech sole. This shoe has the stability for technical trail particularly mountainous rocky terrain with ample width in the forefoot and toes box accommodates that inevitable swelling. The upper and lacing matrix creates a secure fit with no heel slippage even on steep slopes. The fit is true to sizing, accommodates trail gators and sports a few colours, making it the ideal shoe for short and long trail adventures.

I was pleasantly surprised by the strength and structure of this shoe. The F.K.T. Lite performed perfectly on twisty, winding trails. The grippy outsole kept my foot planted and the strong but light upper was able to hold my foot back and in place around all the tight corners. The cushion and midsole provided plenty of support and structure to allow me to run freely without worry of feeling the sharp jagged ground below my feet.

CAL ZARYSKI | Calgary, AB – Endurance athlete/coach with a Masters Degree in Sport Science

PHIL HIOM | Kamloops, B.C.  –  A trail runner for most of his life and racer for 20+ years.

and 9 World XTERRA Titles. He has represented Canada at World Mountain Running worldwide.

He takes a science-based approach to training and is always looking for the why and how.

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2 02 0


Horizon W RB9X


$150 CAD  W   10.2 oz  |  7 mm Drop

I N OV-8

Terraultra G 270

$210 CAD  W   9.5 oz  |  0 mm Drop

This is an ideal shoe for urban trail running. It provides plenty of cushioning for both roads and trails, while the substantial lugs provide excellent traction for muddy or root-filled trails. The Horizon has a soft, reinforced upper with a wide toe box and narrow heel. The sole is quite flexible, making for a very comfortable ride. I’d recommend this shoe as an everyday trainer for well-groomed urban or mountain trails.

There’s a lot to love about the Terraultra G 270. As long as you’re used to a zero-drop shoe, you can jump right into these shoes with confidence. The ‘Adapterfit’ technology in the upper does a brilliant job of balancing security with appropriate give. The toe box is roomy enough for some swelling, yet remains effective against the terrain. The outsole handily grips the surface regardless of the conditions underfoot and a plush, yet responsive mid-sole makes it a great choice for the longer miles.

JOANNA FORD | Calgary, AB  –  Ultramarathon runner with a passion for running

SYL CORBETT | Calgary, AB  –  World Cup and World Championship competitor in triathlon,

long distances in the mountains.

duathlon, mountain running, snowshoeing and marathons. Private consultant to pro-athletes.


Horizon M RB9X

$150 CAD  M   10.2 oz  |  7 mm Drop

I N OV-8

Terraultra G 270

$210 CAD  M   9.5 oz  |  0 mm Drop

These are perfect for light trails and gravel roads. Runners who prefer a wider forefoot would like these shoes. They are a wider shoe the entire length and a comfortable 7 mm drop. The number, length and distribution of the tread lugs is just right for gravel trails but also works well for hard-packed, smooth trails too. The upper is thin, breathable and durable because of the wrap around TPU mudguard. Overall, excellent attention to detail, functionality and clean aesthetics.

These ultra-lightweight shoes felt fast and responsive on technical trails. I was confident wearing them on rugged terrain as the flexible upper allowed for natural movement on accents and descents, providing enough flex and support for a secure landing. They performed well in various conditions and the 4 mm lugs provided excellent grip and drainage on wet trails. The boomerang beaded insole provided an extra cushioned feel underfoot. These shoes really moved with me.

MATT SETLACK | Kingston, ON  –  Competitive mountain runner for 10+ years and

MATT SETLACK | Kingston, ON  –  Competitive mountain runner for 10+ years and

Royal Canadian Air Force pilot.

Royal Canadian Air Force pilot.

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2 02 0



$135 CAD  W   6.2 oz  |  4 mm Drop


Pegasus Trail 2

$165 CAD  W 9.5 oz  |  10 mm Drop

When I think of La Sportiva I think of hiking but not with the Helios III trail runner! It did not disappoint! This shoe felt nice and light right out of the box with a fancy sole that was super grippy. It offers a lot of cushioning and was very comfortable around my ankle. The toe box fits great and it has a nice toecap for added protection for kicking rocks. This shoe would make a great race shoe with it being so light and responsive! A very comfortable shoe!

My first experience in this shoe was up 900 m over 2 km at Vancouver’s iconic Grouse Grind. Right away I noticed an ideal fit (I’m picky), plush cushioning and tough traction. The traction at the heel and toe helped me stay secure when going uphill or downhill on both road and trail. The mesh throughout the toe and perforated tongue allowed for airflow and water drainage. These runners cater to everything from city streets to mountain peaks, but will remain trail-focused for me.

GRACE HIOM | Kamloops, B.C.  –  Race director for Dirty Feet Trail Series, running coach

MANDY GILL | Vancouver, B.C.  –  Ultramarathon trail and road runner, named one of

and ultramarathon runner.

IMPACT Magazine's Canada’s Top 10 Vegan Athletes, and avid explorer in the mountains.

L A S P O RTI VA Jackal

$159 CAD  M   10.5 oz  |  7 mm Drop


Pegasus Trail 2

$165 CAD  M   11.7 oz  |  10 mm Drop

The La Sportiva Jackal is a relatively light shoe without sacrificing stability, protectiveness and cushioning. It fits snug on the heel and mid-foot with a wider than usual toe box than is typical of other La Sportiva models. The well spaced lugs are very grippy and can handle any terrain whilst leaving behind mud and debris. The comfortable, short, gusseted, padded tongue fits like a sock and stays in place. I sized up half a size for the perfect fit.

The Pegasus Trail 2 is a complete overhaul of the previous iteration of Nike's flagship road shoe, the Pegasus Trail 36. The Pegasus Trail 2 employs a thick, soft, comfortable, responsive Nike React foam midsole with a similar lacing system to the Nike Wildhorse. The wider base and thicker midsole of the Pegasus Trail 2 makes for a more comfortable ride for long trail days. The higher stack height and wider base increase cushioning, but also add a bit of extra weight.

ALISTAIR MUNRO | Toronto, ON  –  Run coach for the Toronto Harriers with a love of

JACOB PUZEY | Canmore, AB  –  Winner of the Calgary Marathon 50K Ultra, 4x (consecutive)

trail and ultrarunning for the adventure, community and competition.

Canadian Ultramarathon Champion, and run coach with numerous national championship titles.

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O N - RU N N I N G Cloudventure Peak


$190 CAD  W 7.4 oz  |  4 mm Drop



$140 CAD  W   12 mm Drop

This was my first time wearing ON shoes. When I put them on, it felt special, similar to how I feel when I wear a nice track spike or racing flat. The sock-like upper hugged my foot and felt like an extension to my foot. I loved how light and grippy the shoe felt. The fine details such as the lacing system and breathable upper fabric really made this shoe stand out. The shoe moved with me on the trail and the lugs really dug into and gripped the surface as I ran without picking up mud and gravel.

This shoe will appeal to the environmentally conscious trail runner with material sourced from recycled plastics. Although its tread appears more like a road shoe, it held up well on a mix of single track and crushed gravel trails. I did not find myself slipping – however, I may be hesitant on wet surfaces. The toe box is slightly narrow, and moderately technical trail runners will appreciate the extended tongue to prevent unwanted debris from entering the shoe, as well as a stable cushion.

EMILY SETLACK | Kingston, ON  –  2:29 Marathoner; avid trail and mountain runner who

CATRIN JONES | Victoria, B.C.  –  Ultra trail and road runner who has represented

finished 11th at the World Mountain Running Championships.

Canada at the 50 km and 100 km World events.

O N - RU N N I N G Cloudventure Peak

$190 CAD  M   9.2 oz  |  4 mm Drop


FIRST MILE Erupt Trail

$140 CAD  M   12 mm Drop

This second generation trail racing shoe packs a lot of features into a lightweight package. It has a sock-like feel, with a breathable upper, which makes it comfortable out of the box. With a 4 mm drop the shoe has great ground feel, but may be too minimal for some despite the apparently beefy lugs. White is a bold colour choice for a trail shoe and I for one like the look, while it lasts…

Puma is a brand with a storied history in the running shoe market, but it has been largely absent from the trail running scene. They have changed that with the Erupt TRL FM. It is a heavy, supportive shoe with a wide feeling base, but the sock-like gusset was very comfortable. I found the tread worked well on dry, rocky terrain, but became slippery in wet and muddy conditions. The bold colors and laces attracted quite a few comments from my running companions.

ADAM CAMPBELL | Canmore, AB  –  A lawyer with a dirtbag-heart. He likes to cover long

ADAM CAMPBELL | Canmore, AB  –  A lawyer with a dirtbag-heart. He likes to cover long

distances in the mountains on foot, bike, rock and skis, usually accompanied by his puppy, Peat.

distances in the mountains on foot, bike, rock and skis, usually accompanied by his puppy, Peat.

IMPACT Magazine

Summer 2020  109

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SA LO M O N Sense Ride 3


$160 CAD  W 8.3 oz  |  8 mm Drop


GOrun Speed TRL Hyper

$160 CAD  W   8 oz  |  4 mm Drop

I love this shoe! The sensifit wraps nicely around my narrow, high arched foot and fits like a glove. The Contagrip® traction is the best. I haven't slipped once. The Sense Ride 3 feels super light and fast, even though it provides a significant amount of cushioning. The wide toe box is super comfortable, and fits true to size. The quick lace system is smooth and secure. I highly recommend the Salomon Sense Ride 3 as an awesome all-around trail shoe!

The Skechers GOrun Speed TRL Hyper was incredibly comfortable to run in. Nice and light and very responsive. The breathable upper mesh panel over the toes kept my feet dry and comfortable. The toe box felt quite large and roomy, and the base plate felt stiff enough to handle rocks and roots on a mountain trail, but flexible enough not to cause discomfort.

MELISSA ROSS | Nanaimo, B.C.  –  Competitor at the Canadian 10K Championships,

AMY PUZEY | Canmore, AB  –  Mountain and road runner, and National Director of the

Canadian Cross Country Championships and World Mountain Running Championships.

5Peaks Trail Running Series. She has a 3 hour marathon PB and competes internationally.



Sense Ride 3

$160 CAD  M   9.9 oz  |  8 mm Drop

GOrun Speed TRL Hyper

$160 CAD  M   8 oz  |  4 mm Drop

This is a great all around trail runner from Salomon. The tread pattern provides grippy confidence on the trails but doesn’t feel out of place when asked to run some pavement – making this a great option for crossover trail/road use. The ride is responsive and snappy with ample cushioning. Solomon’s unique lacing system locks down my foot nicely.

This was my first time running in a Skechers shoe. What I found was a lightweight, comfortable and highly responsive short distance trail racer. The 4 mm drop sits right in the sweet spot for most trail runners, and the Hyper Burst midsole and rock plate provide just enough cushion and protection for runs up to 50 km. The dynamic heel-lock system worked as advertised and my heel felt nicely locked in place on technical trails. Overall, a fun, responsive and lightweight shoe which impressed me!

MATT CECILL | Victoria, B.C.  –  Competitor for Canada at the Trail World Championships

ANDY REED | Canmore, AB  –  Sport medicine physician and mountain ultra trail runner.

who holds various trail FKTs (fastest known times).

He has numerous wins and podium finishes in mountain ultras throughout North America.

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U N D ER A R M O U R UA Charged Bandit Trail


$100 CAD  W 8.4 oz  |  8 mm Drop


Mesa Trail

$120 CAD  W 6.4 oz  |  0 mm Drop

I took these shoes straight out of the box and onto a muddy, 25 km trail run, and they performed really well. They were a little tight around the toes, but with plenty of room in the middle, my foot didn’t feel constrained. The wide base made them stable and grippy in the muck. With an 8 mm drop, these lightweight, reasonably priced, cushioned and comfy shoes will be my 2020 go-to for the local trails.

First impression is a super lightweight, flexible, minimalist shoe; a zero drop "barefoot" alternative. The toe box is roomy and comfortable, though I felt it fit a little on the short side (would probably fit true to size for someone with higher arches!). My foot felt secure, and they were surprisingly comfortable with breathable upper and super grippy sole. BUT there is no support or cushion - I could feel every pebble on the trail, so I’d restrict the use of these babies to shorter, smooth trail outings.

NICKI REHN | Calgary, AB  –  Ultramarathon runner and adventurer who loves to travel the

ARDEN YOUNG | Calgary, AB  –  Dentist and ultra trail runner with multiple race wins

world doing crazy races, disappear deep into the mountains, and rip up the local single-track.

and podium finishes under her belt.



UA Charged Bandit Trail GORE-TEX

$120 CAD  M   9.1 oz  |  8 mm Drop

Mesa Trail

$120 CAD  M   7.6 oz  |  0 mm Drop

The Bandit is a durable shoe. I took them through the roughest trails that I like to run and had no issues with the upper keeping up. I found the outsole offered decent traction in loose terrain – soft dirt, mud, wet trail, and scree. The shoes are relatively stiff but not uncomfortably so. The GORE-TEX lining offers a dry run, which has been great throughout this year’s rainy summer.

The Xero Mesa Trail is fast, flexible and functional. The 3 mm midsole takes the edge off rockier routes and rugged lugged rubber outsole provide traction. Mesa’s welded mesh upper is tough enough to stave off trail debris and breathable enough to dry quickly. The lacing system holds your heel firmly in check while giving room to move. It’s a minimalist shoe, so take care. Start with shorter, softer trails and as your feet adjust increase time and intensity. Xero Mesa? An A from me.

IAN MacNAIRN | Calgary, AB  –  Professional trail and ultrarunner; 2x ultrarunning

PETE ESTABROOKS | Calgary, AB  –  A professional personal trainer, fitness instructor,

National Champion; PhD study of global ultrarunning community.

award-winning writer. He is one of IMPACT's Canada's Top Fitness Trainers/Instructors.

IMPACT Magazine

Summer 2020  111


Recovery, Over-training & Delayed Onset Muscle Soreness Getting sore muscles after a workout is a symptom you shouldn’t ignore

BY D R . M A R C U S R O B I N S O N – Sport Medicine Physician at Innovative Sport Medicine, Chief Medical Officer for the Calgary Roughnecks & Team Physician for the Calgary Stampeders & Calgary Hitmen in Calgary, AB


elp! I did a new leg workout yesterday and now I can’t even walk down the stairs. What’s going on?” Sound familiar? This sensation of muscle pain that occurs 24-48 hours after exercise is known as delayed onset muscle soreness (DOMS) and is a key component of physiologic adaptation. When we undergo vigorous exercise, a disturbance in cellular homeostasis occurs. This then stimulates the body to respond to the disturbance by restoring homeostasis. In other words, if doing a leg workout breaks down muscle tissue, then the body will respond by repairing the damaged tissue. However, recovery processes do not stop when homeostasis is restored, but continue

112  Summer 2020

until a small overcompensation is attained. This is known as physiologic adaptation. The key concept is that improvements in strength or cardiovascular fitness do not occur with exercise, they occur during RECOVERY. Thus, exercise is merely the STIMULUS to tell the body to get stronger or faster. The time required for recovery after an exercise stimulus is critical. If an athlete is not given time to adapt before a new training impulse is imposed, a progressive imbalance in homeostasis will occur. In effect, performance will deteriorate instead of improve. With persistent, inadequate recovery time, a phenomenon called Overtraining Syndrome may develop. This is characterized not only

by a decline in performance, but also by persistent fatigue, neuroendocrine changes, alterations in mood and motivation, and frequent illness. Delayed onset muscle soreness is a protective mechanism against Overtraining Syndrome. The pain associated with DOMS may be so severe that planned training events have to be abandoned for rest days. The key to maximize recovery and get back to training is to allow time for muscle repair and provide an optimum healing environment with adequate sleep, hydration, and nutrition. When DOMS pain is minimal, training may resume. Muscle damage from training can be directly correlated with training volume, intensity and type. Typically, DOMS is more severe with eccentric loading (loading while the muscle lengthens). Downhill running and skiing are common activities that involve eccentric loading. A big jump in training volume or intensity also puts an athlete at risk for more severe muscle soreness. Occasionally, the nature of an athletic endeavour does not allow for adequate recovery time. Multi-day events and tournaments are examples of this. In these cases, the goal is to maximize recovery wherever possible. Research has shown vitamin C, vitamin E, and protein supplements have the potential to enhance recovery. Additional research has shown the effects of DOMS can be reduced with ice baths or recovery massage. Static stretching has also been found to have a positive effect on some components of recovery, but not on DOMS specifically.

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Summer 2020  113

H E A LT H & W E L L N E S S

Building Resilience During Uncertain Times How to bounce back from adversity & the challenges that we are facing BY D R . R U M E E T B I L L A N – Award winning author, President & CEO of Viewpoint Leadership in Toronto, ON RUMEETBILLAN


very athlete knows how to recover from the physical stress that comes from training. They have strategies in place to support their wellness and help their bodies recover quickly. But when it comes to well-being our mental, emotional, and physical health - recovering is a different ball game. A lot has happened this year, and the changes from COVID-19 are having an impact on the well-being

114  Summer 2020

of people worldwide. Both elite and recreational athletes have been affected in unique ways. Some have been training their whole lives for a chance at Olympic glory only to have the games postposed for a year. Others have been actively preparing for a first marathon, IRONMAN, Gran Fondo or 10K race only to see all that effort not come to fruition when their event is cancelled, creating a big letdown.

With change can come feelings of fear, disappointment, loss, and/ or grief. This can include grieving the loss of certainty, the loss of activities and events that were planned, and/or the loss of a loved one. The circumstances of this year have been challenging and have taken a toll on many. Left unchecked, this can lead to lasting mental, emotional, and physical effects.

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W H AT C A N W E D O? The following strategies can help athletes develop their resilience and thrive.



Resilience refers to the ability to bounce back from the obstacles and challenges that we face. The recovery point is reaching the previous level of functioning, before the challenging circumstances occurred. However, in today’s world, it’s often not enough just to bounce back. We are expected to learn and grow from those challenges.

Redefining resilience focuses on post-traumatic growth which refers to positive psychological change that one may experience from the adversity and challenges that they face. This can result in a higher level of functioning. For some, returning to the previous level of functioning will be enough, and that is okay. For others, learning and growing from the experience will help propel them forward.

When faced with obstacles, consider the language that you use with yourself. It can take longer to bounce back if negative communication is used after a stressful event. The inner critic plays a role in this. These are the disapproving thoughts, and feelings of failure, shame, and/or guilt. Become the critic of your inner critic and realistically challenge the negative dialogue.


Spending time on the variables that are out of our control takes away from focusing on what we can control. Finding control within change can be challenging, but this is where we can take action, and for some, find comfort.

3 TIME LEFT Runners climb stairs through the forest of the North Shore, Vancouver B.C.

Give yourself time to adjust. The early stages of the pandemic forced us to find new ways of working, living, and connecting. The weeks that followed reinforced the new routines, and we adjusted. This took time.



Engage in finding benefits in the setbacks that you’ve faced. This promotes learning and growth, and is closely connected to thriving. Some examples may include: a greater appreciation for relationships, life, and/or experiences; a greater sense of personal strength; revised priorities.

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Know when to ask for help. There are resources available in our communities. Know that you are not alone. We can learn from our experiences, and being mindful of how we treat ourselves during the process is critical. Building our resilience requires us to be kind to ourselves, and this can make us even stronger.

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H E A LT H & W E L L N E S S

The Science of Sound How music can soothe your body & your soul

BY D R . PAT R I C K P O R T E R – Neuroscience Expert & Creator of BrainTap® in New Bern, NC


f the life changes, isolation and uncertainty from COVID-19 have left you jittery, unfocused, or unable to sleep, you aren't alone. Stressors like these leave lasting effects on our bodies while a relaxed nervous system can encourage physical and mental healing. While it might seem impossible to relax these days, music can help through a process called sound healing.

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What makes sound healing special is that it's readily available and can affect your body and brain in several ways. Listening to music floods our brains with dopamine. It also releases oxytocin, a natural painkiller. When one tone is played to one ear, and a different tone is played to the other, the two hemispheres of the brain connect and create a third (internal) tone called

a binaural beat. This synchronizes the brain, providing clarity, alertness, and greater concentration. Our own favourite playlists can be shown to have similar effects. Sound healing uses various techniques to address specific issues. For example, vibrational therapy uses vibrations from gongs and tuning forks to relax the mind and body. Binaural beats use auditory stimulation to synchronize and balance brainwaves to achieve a state where learning and healing can occur. With the body relaxed and blood pressure lowered, circulation and respiratory rates improve. Sound healing also stabilizes the limbic system involved in motivation, emotion, learning, and memory. The body is calmed, breathing becomes rhythmic, and the muscles relax. Insomnia can be greatly improved because sound healing allows the mind to move into slower rhythms that lead to sleep. Those with depression have been found to possess lower levels of serotonin or dopamine. Sound healing is believed to enable the brain to produce more of these neurotransmitters. PTSD patients often respond to low-pitched or slow music which help bring a state of deeper relaxation to enable the body to regenerate and heal. Sound therapy can also retrain your brain to relax, cooling down your fight or flight response. That’s why it is often used for chronic pains and migraines as well as more serious illnesses. Since 70 per cent of the nervous system is in the brain, it makes sense that body’s healing process begins there as well. So turn up the tunes and get your groove on. It’ll do your brain good!

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Summer 2020  117


How to Boost Your Immune System

Healthful ways to strengthen your body's natural defenses BY Z U Z A N A FA J K U S OVA – Personal wellness coach & vegan author in Vancouver, B.C. ACTIVEVEG



Most of us imagine the immune system to be like an army of germ-fighting warriors that protect the body against foreign enemies. And that’s quite accurate. Our immune system is truly the police force of the body and its job is to fend off an invasion of harmful substances, including bacteria, viruses, fungi and dangerous chemicals. This complex network of cells and proteins is designed not only to prevent us from getting sick but also to help heal our bodies.

Those who regularly engage in heavy athletic training have been shown to put extra strain on the immune system and are more susceptible to infection. This is called immune-suppression - stress lessens the ability of your white blood cells to do their job protecting your body. Psychological stress, lack of sleep, and poor nutrition only further weaken immunity, putting you at an increased risk of infection.

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Of course, there are many positive benefits to staying active and none of us should give up our love for exercise just to avoid getting sick. Instead, we should turn our attention to different ways that can help us protect our bodies while continuing to get stronger, faster, and healthier. One of the main keys to maintaining your natural immune defence and staying healthy is proper nutrition. Therefore, the first step towards boosting your immunity is to ensure that the food you are eating is highly nutritious and rich in vitamins, minerals and enzymes. Read on to discover 10 foods that may offer great support to the immune system. ➝

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Summer 2020  119


Brazil nuts are one of the highest food sources of selenium. A warrior of an antioxidant, selenium fights free radical damage and is essential to maintain immune function, in conjunction with other antioxidants including vitamin E and glutathione. It only takes four brazil nuts per day to get your daily dose of selenium. Eat them raw, mix them into a salad or add them to your smoothies and dressings. Try: Crock Pot Grain-Free Choco’Nutz Granola


Pumpkin seeds are very high in zinc a multi-functional mineral that assists healing and maintaining appropriate amounts of vitamin E. It can help maintain prostate health, and diminishes cold symptoms. Including raw or sprouted pumpkin seeds into your diet regularly is an excellent way to support your body at a cellular level and strengthen your immune system. Try: Creamy Spiced Pumpkin Butter


A cruciferous vegetable that is nutrientdense, broccoli is rich in chlorophyll and also contains other beneficial nutrients like vitamin C and carotenoids. Carotenoids are beneficial antioxidants that can protect you from disease and enhance your immune system. Please note that carotenoids are fat-soluble compounds, meaning they are best absorbed with healthy fats. Try: Vegan Cheesy Broccoli Soup

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Celery is an excellent source of vitamin C, a vital antioxidant that promotes healing and keeps your immune system in check. On top of that, celery contains a great amount of organic sodium, which gives it a slightly salty taste. Along with potassium, chlorine sodium helps to maintain the body’s electrolyte balance. This popular vegetable is also a natural diuretic and a powerful remedy for circulatory disorders, such as high blood pressure and lymphatic congestion. Just 4 stalks a day (or some celery juice) will do the trick. Try: Celery Juice For Beginners


(AND OTHER MUSHROOMS) Not only are shiitake mushrooms high in amino acids (seven essential), rich in B vitamins, and easily absorb vitamin D when sun-dried, they provide a boost to your immune system. Shiitakes naturally improve the function of your T-cells (immune system cells), due to a polysaccharide/complex sugar called lentinan. Try: Vegan Thai Curry In a Hurry


Garlic is a common home remedy for the prevention of colds and other illnesses. Garlic can support your body at a cellular level, acting like an antioxidant, supporting immune function. Allicin, a chemical compound found in garlic, acts as a natural antibiotic because of its antimicrobial properties, helping you reduce the risk of getting a cold. Try: Healing Garlic Miso Soup – Anti Viral & Immune Boosting


Ginger is a valuable support for your immune system. Gingerols, the active compounds in ginger, help minimize inflammation and rheumatism. It has also been shown to have antibiotic properties in test tubes (killing salmonella and staph bacteria). Ginger has been successfully used in the treatment of nausea, headaches, chest congestion, colds, diarrhea, and stomach aches. Try: Antiviral Juice For Your Immune System


Rich in antioxidant polyphenols and chlorophyll, green tea has been used as a health-promoting beverage for centuries. Green tea contains natural antioxidants called catechins. These substances have been shown to have antimicrobial properties against bad bacteria (such as H. pylori, the bacteria responsible for some ulcers). Also, tea catechins and other antioxidant compounds may help reduce the effects of stress, in addition to supporting immune function. Try: The effectiveness of green tea depends on how you prepare it. Take 1 ½ teaspoons of green tea for two cups of tea. In a pot, bring water to a boil. Once it reaches the boiling point, turn it off and wait for the bubbles to settle. Once the bubbles have dissipated, add the tea to the water. Allowing it to steep for no longer than 35-45 seconds, after, strain the tea into a teapot, so the tea does not lose its effectiveness. You may use the same leaves a second time by following the same steps.

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Fermented foods such as sauerkraut, kimchi, raw cultured vegetables, miso, and kombucha are rich sources of probiotics that help support the immune system and reduce inflammation in the body. These foods assist the immune system by nourishing your good bacteria while eliminating pathogenic bacteria in the gut. This has been shown to help strengthen the gut lining which prevents “leakage” of unwanted material into the gut, thereby causing an excessive immune response. Many fermented foods, including sauerkraut and kimchi, are high in vitamin C and iron, both of which help the body fight against infection. Try: Homemade European Sauerkraut with Caraway



Goji berries contain unique compounds known as Lycium barbarum polysaccharides. Research has shown that these compounds enhance the body's ability to resist disease by fighting harmful free radicals and reducing inflammation. The berries are also a rich source of vitamin A and C, similar to other berries, including blueberries and raspberries. You can purchase goji in your local health food store or online. Try: Goji Berry + Ginger Smoothie

RIGHT Antioxidants found in green tea have been shown to have antimicrobial properties against bad bacteria.

The information in this article has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content in this article, especially if you are pregnant, nursing, taking medication, or have a medical condition.

IMPACT Magazine

Summer 2020  121


No-Knead Bread

Ready in 24 hours, almost entirely unattended! RECIPE & PHOTOGRAPHY BY M A R K B I T T M A N Food journalist, #1 New York Times bestselling author & former New York Times columnist & lead food writer in New York MARKBITTMAN



ince I first shared this innovation — the word “recipe” does not do the technique justice — in the New York Times in 2006, thousands of people have made it. For many, it was their first foray into bread baking, the one that showed that the process isn’t scary, although the end result is so good that experienced bakers too have tried and fallen in love with it. It came from Jim Lahey, owner of Sullivan Street Bakery in New York City, who created a way to make a spectacular loaf at home, with a crackling crust, open-holed crumb, light texture, and fantastic flavor — all with next to no hands-on time. A wet dough and slow fermentation are the keys to success; almost by magic, they take the place of kneading. You’ll also notice the unique baking method — a heated covered pot — which creates essentially an oven within an oven to trap steam as the bread bakes. I’m not kidding when I say the results will blow your mind. The only thing required is forethought. Ideally, you will start the dough about 24 hours before you plan to eat it; you can cut that to 12 and even 9 (see the first variation), but you’ll be sacrificing some of the yeasty flavor and open crumb.

Makes 1 large loaf


4 cups all-purpose or bread flour, plus more as needed Scant 1/2 tsp. instant yeast 2 tsp. salt 2 Tbsp. olive oil (optional) Cornmeal, semolina, or wheat bran for dusting

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DIRECTIONS 1. Combine the flour, yeast, and salt in a large bowl. Add 2 cups water (it should be about 70° F) and stir until blended. You’ll have a shaggy, sticky dough; add a little more water if it seems dry. Cover the bowl with plastic wrap and let the dough rest for about 18 hours at room temperature (a couple of hours less if your kitchen is warmer; a couple more if it’s cool). The dough is ready when its surface is dotted with bubbles. 2. Lightly flour a work surface, transfer the dough to it, and fold it once or twice; it will be soft but not terribly sticky once dusted with flour. Cover loosely with plastic wrap and let rest for about 15 minutes. 3. Using just enough additional flour to keep the dough from sticking, gently and quickly shape the dough into a ball. Generously coat a cotton (not terry cloth) kitchen towel with cornmeal, semolina, or wheat bran (or use a silicone baking mat); put the dough seam side down on the towel and dust with more flour or cornmeal. Cover with another cotton towel (or plastic wrap) and let rise for about 2 hours. When it’s ready, the dough will be more than doubled in size and won’t spring back readily when poked with your finger. 4. At least a half hour before the dough is ready, heat the oven to 450° F. Put a 3- to 4-quart covered pot (with the cover) — it may be cast iron, enamel, Pyrex, or ceramic — in the oven as it heats. When the dough is ready, carefully remove the pot from the oven and turn the dough over into the pot, seam side up. Slide your

hand under the towel and just turn the dough over into the pot; it’s messy, and it probably won’t fall in artfully, but it will straighten out as it bakes. Cover with the lid and bake for 30 minutes, then remove the lid and bake for another 20 to 30 minutes, until the loaf is beautifully browned; the bread’s internal temperature should be 200° F or more. If at any point the dough starts to smell scorched, lower the heat a bit. Remove the bread with a spatula or tongs and cool on a rack for at least 30 minutes before slicing. Nutrition facts per loaf Calories 2,023; protein 51 g; fat 36 g; carbs 356 g.

FASTER NO-KNEAD BREAD Reduce the initial rise to 8 hours; skip the 15-minute resting period in Step 2 and then shape the dough in Step 3. Proceed immediately to Step 4.

WHOLE WHEAT NO-KNEAD BREAD Substitute whole wheat flour as desired for up to 2 cups of the all-purpose flour.

Courtesy of HOW TO BAKE EVERYTHING: SIMPLE RECIPES FOR THE BEST BAKING by Mark Bittman / Houghton Mifflin Harcourt © 2016. Reprinted with permission.

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2020 Summer Edition  123


Buttermilk Blueberry Pancakes

A vegan take on the classic breakfast dish worthy of real Canadian maple syrup



Excerpted from The Classics Veganized: Over 120 Favourite Comfort Food Recipes for a Vegan Lifestyle by Doug McNish. Copyright © 2020 Doug McNish. Published by Penguin Canada ®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.


or most people, nothing is more idyllic or familiar on a slow, lazy weekend than a giant stack of light and fluffy pancakes, spotted with sweet bursts of purple blueberries. Even though most pancake recipes use eggs, you might be shocked to learn that they aren’t necessary at all. I know I was — I almost felt like my whole childhood had been a lie! There are so many egg substitutes for baking. My version uses baking powder and baking soda to leaven, doing the exact same job that eggs would have done. Make sure to smother your stack with pure Canadian maple syrup. Makes 8-10 pancakes

INGREDIENTS • • • • • • • • • • • • • • •

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2 1/4 cups unsweetened almond milk 1/2 cup fresh blueberries 1/4 cup melted deodorized coconut oil or virgin coconut oil 2 Tbsp. unpasteurized apple cider vinegar 1 Tbsp. freshly squeezed lemon juice 1 1/2 tsp. pure vanilla extract 1 cup all-purpose flour 1 cup whole wheat flour 1/2 cup quick rolled oats 2 Tbsp. sugar 1 1/4 tsp. baking powder 3/4 tsp. baking soda 1/4 tsp. sea salt Vegetable oil, for cooking Maple syrup, for serving

DIRECTIONS Preheat the oven to 200° F. Line a baking sheet with parchment paper. In a medium bowl, whisk together the almond milk, blueberries, coconut oil, apple cider vinegar, lemon juice, and vanilla. Set aside so the vinegar and lemon can slightly curdle the milk, about 5 minutes. Using the whisk or the back of a wooden spoon, gently mash some of the blueberries to release their flavour. In another medium bowl, whisk together the all-purpose flour, whole wheat flour, oats, sugar, baking powder, baking soda, and salt. Add the almond milk mixture to the flour mixture and stir to combine. You do not want to overmix the batter, or the pancakes will be tough. A few lumps in the batter are okay. In a medium frying pan, heat just enough vegetable oil to coat the bottom of the pan over medium heat. Add ¼ cup of batter for each pancake to the pan. Cook the pancakes until bubbles form around the outside and they are golden brown on the bottom, 4 to 5 minutes. Flip and continue to cook until golden brown on the other side, 4 to 5 minutes. Transfer to the prepared baking sheet and keep warm in the oven while you cook the remaining pancakes. Serve with maple syrup. Nutrition facts per pancake (without syrup) Calories 194; protein 4 g; fat 7 g; carbs 27 g.

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BY D O U G M c N I S H One of IMPACT Magazine's Canada's Top Plant-based Chefs, author & entrepreneur in Toronto, ON

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126  Summer 2020

Texas BBQ-Style Seitan

The OG Texas comfort food – vegan-style, flame-grilled & covered in stick, sweet BBQ sauce! BY C H A D & D E R E K S A R N O Founders of Wicked Healthy, a plant-based online community in Austin, TX & London, UK WICKEDHEALTHY


rab that roll of paper towels for this one! We’ve taken a flavor-forward seitan and given it a wicked twist, tossed on the grill for that killer char and crunch, smothered in a kickass, spicy sauce for that ultimate sloppy BBQ experience. Serves 6-8


• 1 cup marsala wine • 1/4 cup soy sauce or tamari • 1/4 cup maple syrup • 2 Tbsp. sriracha • 3 ½ cup low sodium vegetable stock • 1 small can of tomato paste, about 1/4 cup • 3+ Tbsp. olive oil Whisk all above ingredients well. In a separate bowl mix the dry batch: DRY MIXTURE

• • • • • • • •

2 1/4 cup vital wheat gluten flour 3/4 cup chickpea flour 2 Tbsp. chili powder 1 Tbsp. paprika 1 1/2 tsp. cumin 2 Tbsp. onion granules 2 Tbsp. garlic granules 1 Tbsp. salt


• • • •

BBQ sauce (click for recipe) Sliced pickles Sliced raw white onion Thick texas toast



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Prepare baking dish by coating lightly with oil. Set aside. Preheat oven to 375 F. Hand mix the wet and dry batches separately. Combine dry mixture with half of wet mixture. Mix until combined completely. Knead for 3 minutes until mixed thoroughly and the dough has an elastic texture. Form into an oval shape and place in baking dish. Lightly coat the raw seitan with oil.

Add rest of braising liquid around the casserole dish, pouring over the seitan. Place in oven and bake for 25 minutes. At the 25 minute mark, flip loaf over. Place back in oven for another 20 minutes. Meanwhile, fire up the grill, and prepare the BBQ sauce. Remove the seitan a few minutes before it is done and baste the seitan with some of the remaining liquid in the dish. Place back in oven for another 5-10 minutes. The liquid should be almost evaporated and thickened. Remove from oven and leave to cool for a few minutes. Once the seitan is cooled, it’s time to finish it on the grill. Be sure the grill is blazing and on high heat. In a casserole dish, or the same dish that the seitan was baked in, cover it with BBQ sauce, being sure to coat all sides well. Place on the grill for about 8 minutes on each side to create the killer char that will make this a finished dish. While the seitan grills, gather all the fixins to complete your BBQ board or sandwich: fresh sliced pickles, sliced raw white onion, Texas toast, extra BBQ sauce and a roll of paper towels. After flipping the brisket and getting some great char on both sides, remove from grill. It's time to assemble. Slice the brisket as thin as you can assemble and serve with all the fixins! Nutrition facts per serving (8) Calories 350; protein 32 g; fat 8 g; carbs 37 g.

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Grilled Corn & Jalapeno Salad

Add some spice to your pasta with freshly grilled seasonal vegetables RECIPE & PHOTOGRAPHY BY S U S A N H OY – A Red Seal chef, nutrition expert & co-owner of P2 Eats in Cochrane, AB P2EATS

Serves 4



• • • • • • • • • • • • • • •

Cook pasta in salted water until just before al dente. Drain, rinse and set aside for the noodles to dry. Cook corn in boiling water for 10 minutes or until tender. Drain and transfer cobs to a large mixing bowl. Season with smoked paprika, Mexican oregano and a sprinkling of salt & pepper. Drizzle with a touch of olive oil. Grill on a preheated BBQ or grill pan until lightly charred, turning frequently. Set aside to cool. Once cooled remove kernels from cob, maintaining as many large chains of corn as possible. Separate the intact chains of corn from loose kernels. Slice zucchini two or three times lengthwise, depending on the thickness of the zucchini. Lightly season with salt and pepper then grill to create char lines on

1 fusilli pasta package (400 g) 1 large zucchini 3 cobs of corn 2 cups cherry tomatoes, halved ½ cup red onion, thinly sliced ½ bunch cilantro, chopped ½ jalapeno pepper, minced 2 garlic cloves, minced 3 Tbsp. olive oil 2 limes, juiced 1 ½ tsp. coriander ½ tsp. salt ¼ tsp. pepper 1 Tbsp. smoked paprika 1 Tbsp. Mexican oregano, optional

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each side being careful to not overcook. Set aside with corn to cool. Slice each piece in half lengthwise then cut on an angle, making diamond shapes. In a large mixing bowl combine pasta, loose corn kernels, zucchini diamonds, cherry tomato halves, and thinly sliced red onion. In a separate bowl combine chopped cilantro, jalapeno, garlic, olive oil, lime juice, coriander, salt, and pepper. Toss to mix well. Once tossed, gently add reserved chains of charred corn and refrigerate to chill for one hour before serving. Nutrition facts per serving Calories 210; protein 5 g; fat 12 g; carbs 26 g.

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Rainbow Salad Jar SERVES: 4 – 2 cup (500 mL) jars

PREP TIME: 20-25 minutes including pulse cooking time

INGREDIENTS Salad 1 cup (250 mL) .......... dried split yellow peas, rinsed 1 – 14 oz (398 mL) ... can lentils, drained and rinsed 1 cup (250 mL) .......... sliced green or red seedless grapes 1 cup (250 mL) .......... grated carrot 1 cup (250 mL) .......... diced sweet yellow or red pepper

PULSES are the dry, edible seeds of legumes. This includes beans, lentils, chickpeas, and peas like split yellows – all grown in Alberta.

Topping 1-2................................. green onions, finely sliced ¼ cup (60 mL) ........... dried cranberries, optional ¼ cup (60 mL) ............ pecan pieces, toasted, optional Dressing ¼ cup (60 mL) ............ apple cider vinegar ¼ cup (60 mL) ............ canola oil, cold pressed if available 2 Tbsp (30 mL) .......... liquid honey 2 tsp (10 mL) .............. Dijon mustard 2 cloves ....................... garlic, finely minced

Nutrients per serving (1 jar) 431 Calories, 15 g Fat, 1 g Saturated Fat, 0 mg Cholesterol, 60 g Carbohydrate, 7 g Fibre, 23 g Sugar, 17 g Protein, 201 mg Sodium, 938 mg Potassium, 239 mcg Folate, 4 mg Iron.

Directions In a covered saucepan, simmer split peas in 2 cups (500 mL) water until moisture is absorbed and peas are tender, but not mushy, about 20-25 minutes. Rinse and cool. Yields 2 cups (500 mL) cooked. Meanwhile, whisk together dressing. Evenly divide salad ingredients and layer in each of the four jars. Top with green onion and sprinkle pecans and cranberries, if desired. Pour an equal amount of dressing over each jar, seal and refrigerate until ready to go.

Alberta Pulses – full of potential! For more great recipes visit


Harissa Grilled Veggies The perfect summer side dish for your next BBQ BY C H A D & D E R E K S A R N O – Founders of Wicked Healthy, a plant-based online community in Austin, TX & London, UK WICKEDHEALTHY

Serves 4

INGREDIENTS • • • • • • • • • • •

8 stems tenderstem broccoli 1 cup Eryngii/King Oyster Mushrooms, halved 2 yellow zucchini, sliced lengthways into ‘planks’ 2 green zucchini, sliced lengthways into ‘planks’ 10 Tbsp. harissa sauce ½ lemon bunch fresh mint bunch fresh parsley extra virgin olive oil sea salt pepper

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DIRECTIONS Toss broccoli in a little oil, salt, pepper and 3 tablespoons of harissa. Use your hands so that the veggies are well coated. Remove broccoli and set aside on a baking sheet. Add mushrooms to the bowl with another tablespoon of harissa and repeat previous step, using hands to coat. Place beside broccoli. Place zucchini planks on baking sheet and drizzle with oil and season with black pepper. Add a little oil to 2 tablespoons of harissa and mix to create a marinade and brush the zucchini with it. Mix another 5 tablespoons of harissa with oil and bring everything to the grill. Get the grill rippin’ hot and place veggies on the BBQ. Brush on more harissa and oil sauce. Turn broccoli, so it doesn’t char and close lid for a few minutes. Turn broccoli and mushrooms, leave the zucchini a little longer so that it’s charred on the bottom. Remove broccoli from heat when it starts to get crispy on the edges. Turn mushrooms

and zucchini, brushing with more harissa. Remove mushrooms from heat. Next, remove the zucchini, which should be cooked through and crispy on the edges, with charred grill marks across both sides. Plate up! Slice zucchini planks in half, on the bias, and serve on a platter with mushrooms and broccoli. Squeeze over lemon juice and garnish with fresh mint, parsley and more harissa on the side. Nutrition facts per serving Calories 327; protein 4 g; fat 68 g; carbs 31 g.



et your grillin’ on with these wicked good harissa grilled marinated summer veggies. This recipe is the perfect vegan side dish for your next BBQ, killer in sandwiches and wraps or with rice and beans.

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Minimum $50 purchase for use within Calgary City limits. 1 Use per Customer. Valid until November 1st, 2020.


Gooey Sweet Potato Brownies with Choco Frosting Sinfully rich, oil-free, gluten-free, vegan & downright delectable RECIPE & PHOTOGRAPHY BY J U L I A M U R R AY – Olympian, Registered Holistic Nutritionist, Certified Plant-based Chef, 80/20 Plants app co-founder, Whistler Vegan Fest podcast co-host & Founder of HookedOnPlants blog in Whistler, B.C. HOOKEDONPLANTS


his recipe is gluten-free (just use gluten-free oats), vegan, and free of refined oil. It’s also packed to the frosting with unrefined, whole foods. Sweetened with dates, these brownies use sweet potatoes for the nutrient-dense filler and almond butter for the density. But what’s a brownie without a topper? This chocolate date frosting is thick and creamy with only whole food ingredients. Date paste is the magic that creates a sweet, spreadable frosting to satisfy your sweet-tooth craving.




Preheat the oven to 350°F. Line a 7 x 7 inch cake pan with parchment paper and set aside. Cook your sweet potatoes: Either bake for 45 minutes (or until soft), flipping once, or steam the potatoes by peeling, then chopping them into ½" cubes and placing into a steamer for 30 minutes. Once cooled enough to handle, scoop out the meat and discard the peels. Make the date paste: Blend all the Medjool dates with ½ cup of the leftover date-soaking liquid. Once smooth, remove ¼ cup of the date paste and set aside (for the frosting, baby!). Add the nut butter, chia egg, salt, tapioca flour, oat flour, sweet potato and cacao powder to the date paste in the blender. Blend until smooth (use your tamper to help it along). Another option is to mix by hand in a big bowl. Pour the mixture into the parchmentcovered pan and bake for 30 minutes (or until a toothpick comes out clean). Make the frosting: Blend the leftover ¼ cup of date paste with nut butter, cacao powder and plant milk until smooth. Remove brownies from oven, let cool 10 minutes. Flip upside down onto a serving plate and spread frosting over the top. Sprinkle with walnuts to finish. Place it in the fridge for about 10 minutes to firm the frosting, then slice and enjoy! Note: These can be stored in the fridge for up to a week, or in the freezer for months.

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Serves 9 •

12 Medjool dates, soaked 5 minutes and strained (keep the liquid) ½ cup smooth nut butter of choice (I used almond butter) 1 chia egg or flax egg (1 Tbsp. chia seeds or ground flax + 3 Tbsp. water) ⅛ tsp. sea salt ¼ cup raw cacao powder (standard cocoa powder works too) 1 Tbsp. tapioca flour (or tapioca starch) 1 cup oat flour ( just blend 1 cup rolled gluten-free oats to a flour in your blender) 2 medium-sized sweet potatoes, poked with a fork (will become about 1 cup mashed)


• • • •

¼ cup date paste (left over from brownie mix, see directions) ½ cup nut butter 1 Tbsp. cacao powder 3 Tbsp. plant-milk (I used vanilla unsweetened almond)

Nutrition facts per serving Calories 389; protein 10 g; fat 17 g; carbs 49 g.

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THE BROWNIE BENEFITS Let's talk protein. These brownies are packed with it! • • •

1 cup of sweet potatoes = 6 g of protein 1/2 cup of oats = 5 g of protein 1/4 cup almond butter = 13 g of protein

Each of these ingredients has a bit of all 9 essential amino acids. Around 42 g of protein per day is more than enough for the average person (about 0.8g/kg of body weight). We can stop worrying about protein and ask a new question: where do we get our fibre? Most of us are low in this essential nutrient. Whole plant foods are packed with the F-bomb, and these brownies are a good place to start! S W E E T P O TAT O E S Sweet potatoes are queens in my eyes. They’re packed with vitamins, minerals, antioxidants, and taste like heaven on earth. They’re incredibly sweet for a tater and include vitamin A for your eyes, B vitamins for your nervous system, manganese for your bones and fat metabolism, and potassium to lower your anxiety and stress levels. DAT E S Dates are packed with fibre and minerals. They’re essential if you need to move things along, if you know what I mean. The mineral content in these babies is amazing for your bones, and they are the best whole food sweetener you can find. TA P I O C A F L O U R Tapioca flour is a flour made from the cassava root, so it’s naturally free of gluten. It’s amazing in baking because it gives anything a dense, chewy texture.

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134  Summer 2020

Raw Raspberry Cheesecake Dairy-free, gluten-free, refined sugar-free & delicious!

RECIPE & PHOTOGRAPHY BY A R I A N N E J O N E S – Canadian Olympian, chef & holistic nutritional consultant in Calgary, AB JONESARIANNE


Serves 8





Soak the cashews overnight in enough water to cover them. If you forgot to soak your cashews overnight, here is a quick soaking hack. Place your cashews into a pot, cover with water, and bring to a boil. Once the water is at a boil, remove from heat, cover, and let sit for about 15 minutes. Drain and rinse. They should be softened right up.

Crust: In a food processor, puree the dates, pecans and sea salt until the mixture is sticky but still has texture. Press into the bottom of a 10-inch springform pan and place in the freezer for 15 minutes, or until chilled and firmed. Filling: In a high speed blender or food processor, combine soaked (drained) cashews, water, maple syrup, melted coconut oil, vanilla extract, lemon juice, vanilla bean paste and salt. Blend on high for a few minutes until the mixture has a velvety smooth texture. Raspberry swirl: Add defrosted raspberries, maple syrup and salt to a small saucepan. Bring to a simmer over low heat and cook for 5-10 minutes, stirring occasionally until the mixture is reduced by half (approximately 3/4 cup). *You can use any berry you'd like. I like raspberry and strawberry best. But feel free to use a favourite local / seasonal berry you have available. To Assemble: Transfer the “cheesecake” filling into the chilled springform pan on top of the crust. Once the filling is added to the pan and level, you can add small dollops of the raspberry puree to the top and use a skewer or toothpick to swirl a design onto the top. Reserve extra puree to serve alongside the cake. Freeze the springform pan cake for one hour or until firm. To Serve: Remove cheesecake from freezer for 5 minutes before serving. Cut into slices with a sharp knife (warmed in hot water for ease). Top with raspberry sauce. Enjoy! Store remaining slices in the freezer until ready to enjoy.

• • •

1 cup dates, pitted 1 cup pecans Pinch of sea salt


• • • • • • • •

2 cups cashews, soaked and drained* ½ cup filtered water ½ cup maple syrup ½ cup melted coconut oil ½ Tbsp. vanilla extract 2 Tbsp. lemon juice 2 tsp. of vanilla bean paste or vanilla extract Pinch sea salt


• • •

2 cups of fresh or frozen raspberries ⅓ cup maple syrup Pinch sea salt

Nutrition facts per serving Calories 497; protein 7 g; fat 34 g; carbs 44 g.

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Whoa, Didn't See That Coming… Rethink your priorities & achieve a healthier lifestyle

BY P E T E E S TA B R O O K S The Fitness Guy, one of IMPACT Magazine's Canada's Top Fitness Trainers/Instructors 2018-19 in Calgary, AB



f the COVID-19 outbreak was a surprise to you, it shouldn’t have been. A pandemic capable of having an effect on the entire planet has been predicted by scientists for years. And, considering we experienced H1N1 in 2009, you’d think we’d have been better prepared. We may not have been this time but next time? Look out future viruses, now we have it figured out.

I believe that one of the outcomes of the pandemic will be rethinking our priorities. Fitness might take the place of travel. Health may become the next wealth. Tights have become the fashion standard. The new rock stars are front-line workers and health professionals. Millions of us worldwide have been warned for years by our doctors, partners and irritating

This is your opportunity to step up, change and be responsible for the state of your own health. PETE ESTABROOKS

fitness guys to get that high blood pressure under control, to watch out for the onset of type 2 diabetes and maintain a healthy weight which improves almost all health indicators. And smoking? It’s 2020. Do we really need to tell you to stop smoking again? We all knew these statements were true and we were eventually going to address them. Now that we’ve been given a second chance, it's time. Eating poorly and neglecting exercise will catch up with you eventually. You are a magnificent and glorious machine. Keep that in mind when you are considering swapping out that donut for an apple or another episode of Tiger King for a walk. There are five significant conditions which, when paired with COVID-19, leave you at a greater risk of being seriously ill or dying. They include high blood pressure, obesity, type 2 diabetes, pulmonary disease and age. Here is where we are lucky; we have the power to mitigate these conditions and lower our risk for COVID-19 (and maybe the next virus too). With some medical intervention and hard work, we can make COVID-19 hit the road. This is your opportunity to step up, change and be responsible for the state of your own health. Through the simple actions of being aware of what you put in your body and maintaining an active lifestyle, you can free our healthcare system up for those who truly need it. Being fit is hard, fighting for your life is harder. We’ve totally got this.  LEFT IMPACT Magazine's Canada's Top Fitness Trainer/Instructor Pete Estabrooks is an advocate for a healthy, active lifestyle.

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Summer 2020  137


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