It’s time to ENGAGE. We’ve built Audi Edmonton North to be Alberta’s premier Audi retailer. With 36,683 sq. ft. of space, we offer an experience that lets you truly engage with us. As Alberta’s newest and largest Audi Terminal, Audi Edmonton North complete transforms your experience, with a facility that includes valet service, boutique, café, a customization centre, and most importantly, a level of customer service that aligns with your lifestyle goals. Here at Audi Edmonton North, we truly believe in fitness and health. Sport and excellence is built into our vehicle lineup, and our team engages with an enthusiasm that can only come from a passion for health and fitness. Start your 2016 with a new goals and let us help you achieve it. Engage with us at Audi Edmonton North.
Anthony Henday & Stony Plain NW AudiEdmontonNorth.com for more details.
Audi Edmonton North 18855 Stony Plain Road NW Edmonton, AB (587) 772-AUDI (2834) local or 1 (855) 642-AUDI toll-free Dealer #4991570. AMVIC Licensed Dealer.
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Get the right gear for backcountry adventures this winter.
KEEPiNG FITNESS IN THE FAMILY Catherine & Daniel Vu share their story.
EAting local - rge rd
Rge Rd is creating a movement in cuisine with their farm-to-table concept.
Q&A with David Arsenault.
Take a unique getaway to recharge in a healthy, sustainable way. By Clinton & Rachael Senkow
He enjoys writing and reading inspirational books. When he isn’t working on building his business, you can find him online or in the kitchen cooking with Rachael. He also likes getting involved in the Edmonton community.
Rachael Senkow Contributing Writer
Rachael Senkow is a Franchise Coordinator at Orangetheory Fitness who lives and breathes fitness and nutrition in every part of her life. She is also a nutrition and fitness coach for women and a Paragon sponsored athlete.
JANUARY FEBRUARY 2016
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top 10 fitness trends
Canfitpro shares Canada’s top trends.
Fight the elements Be prepared for outdoor workouts this winter.
toxin free cosmetics
Rocky Mountain Soap Company takes a unique approach in healthy cleaning. By Catherine Bangel
THREE DIFFERENT GOALS
ONE OUTSTANDING EXPERIENCE
Three local celebs update us on their training regime at River Valley Health.
reach great heights
Explore indoor rock climbing with the city’s finest. By Bob Strong
Christal is a Certified Holistic Nutritionist and the Owner of Pure & Simple Nutrition located in Edmonton, Alberta. She is also an avid blogger at her little space on the web, NutritionistintheKitch.com. Christal aims to help others discover their best health through nourishing and balanced eating, self-love, and developing sustainable habits that last!. She is passionate about getting her clients and readers off of the dieting rollercoaster and into a place of balance and true enjoyment of whole foods. Christal lives in Edmonton with her husband and two fur-babies. She loves to stay active, eat good food, travel, host dinner parties and blog about it all!
Catherine has had a lifelong passion for fitness, and taught fitness classes with the City of Edmonton for a decade. Her other passions of health conscious cooking, gardening, design and fashion gives her the creative outlet to write and work in industries she loves. Including as the owner of her own public relations firm, Bangel PR: a boutique lifestyle PR agency specializing in publicity and event-driven media for small and medium sized businesses with lifestyle, design, health and wellness, fashion and fitness brands.
YEG Fitness is also available on the web & mobile: yegfitness.ca/magazine YEGFITNESS JAN/FEB 2016 3
Editor’s Note Here we go... We’ve been contemplating it for over a year. Digital or print? New technology or aged tradition? Our January edition is an exciting step in a new direction for YEG Fitness. We’re still sharing awesome local fitness and wellness stories with our readers. We’re just doing it in more ways. We don’t want to alienate our existing readers who love checking out our content on their phones, tablets or desktops, so we’re still going to be doing that too (and even adding a few cool bits like videos). This will be the first edition that you will actually be able to hold in your hands. Flip through the pages or tear one out to pin up on your fridge for motivation. YEG Fitness will now be available at local studios, wellness centers and other fitness locations around the city. And the best thing is that, like our digital version, it will still be free. This isn’t the only thing that’s new with YEG Fitness. We recently announced the formation of our Street Team. This group will be checking out local events and handing out prizes to get you moving this winter. Follow them on our social media pages to stay up to date and see where they are headed next. This spring, we will be launching another new project under the YEG Fitness brand: YEGFit Life will be a lifestyle service offering nutrition support and workouts to subscribers. We’re working with some great businesses to bring exclusive content and videos to keep our readers active and living the YEGFit lifestyle. With fitness, it’s important to constantly check your goals and make some new ones. We’re always reminding our readers to do just that. So with the New Year arriving, we set some lofty goals for ourselves in 2016. We hope you enjoy them.
Happy 2016, YEG…
Twitter : @yegfit Facebook : facebook.com/yegfitness Instagram : instagram.com/yegfitness
EDITOR TJ Sadler firstname.lastname@example.org DIRECTOR OF PHOTOGRAPHY Chan Rin CREATIVE DIRECTOR Joel Verhagen ACCOUNT MANAGER Jenise Kropp email@example.com SALES TEAM Ariel Zorychta firstname.lastname@example.org Kevin Huynh email@example.com PHOTOGRAPHER Jeff Kelly EDITORIAL INTERN Melissa Lilley YEGFIT STREET TEAM Kelly Scragg Stefanie Hope
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The fitness and nutritional information in this publication are not intended to replace professional medical advice. Readers are encouraged to consult a health professional before beginning or changing in their fitness or nutritional activities. Opinions expressed in this publication are those of the contributor and not those of YEG Fitness or its employees and associates. Advertising in this publication does not indicate an endorsement by YEG Fitness.
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4 YEGFITNESS JAN/FEB 2016
WINTER IN YEG
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SWING ‘N SKATE SUNDAYS – JANUARY 1 - FEBRUARY 29 where: CITY HALL Every Sunday afternoon in January and February in the City Room at City Hall, you can get your groove on at Swing ‘n Skate Sundays. Enjoy the sounds of live swing, jazz and big band music and even try your hand (and feet) at some free swing dance lessons by the Sugar Swing Dance Club. Or if you’re someone who prefers your tunes over ice, lace up and glide to the music outside on the City Hall plaza rink (you even get free skate rentals). Every Sunday in January and February from 1pm - 4pm. DEEP FREEZE WINTER FESTIVAL – JANUARY 9 - 10 where: 118 AVE 91 ST The winter adventure, Deep Freeze Festival, celebrates the Russian/Ukrainian “Olde New Year” and embraces our northern climate by melding artistic panache with authentic cultural and heritage winter games and fun. Line up your rock, push off the hack and lose your voice encouraging friends and family to sweep in a pickup game of Old Tyme curling. Families can also enjoy other traditional winter activities including snow wagon rides, ice-skating, winter mini golf, street hockey and the famous deep freezer race. Watch ice sculptures craft their masterpieces, slide down a giant ice slide, cheer on contestants of competition de boucheron (log cutting competition) or just enjoy good Canadian winter eats. Plan on spending a full day if not two at this activity packed winter celebration. ICE ON WHYTE FESTIVAL – JANUARY 21 - JANUARY 31 where: OLD STRATHCONA Every day is jam packet with outdoor winter activities. Watch artists at work, listen to live music by Alberta artists, slide down the giant ice slide, make some crafts, try your hand at ice carving in the L’il Chipper igloo, taste some delicious food and hot beverages in the outdoor food court, stop by the Rusty Anchor Grog Stop for grown ups and much more! SIP AND SLIDE SUNDAYS – FEBRUARY 1 - 29 where: EDMONTON TOBOGGAN HILLS What’s one of the best things about tobogganing? We think it might be warming up with hot chocolate afterwards. And this year every Sunday in February, the City
The Planet Friendly Diet: Your 21-Day Guide to Sustainable Weight Loss and Optimal Health Would you like to lose weight, feel great, and minimize the impact of your eating habits on the environment? The Planet Friendly Diet is a unique, all-inclusive program for a greener lifestyle based on responsible dietary choices. Jumpstart your journey to optimum health with the all-inclusive, 21-day meal plan. Then apply the information in the accompanying nutrition guide to transform short-term success into longterm, sustainable results. Leading body transformation expert and former
of Edmonton is hanging out at select tobogganing hills handing out this warm sweet treat to kids of all ages... for free! So, saddle up your sleds, carry out your crazy carpet, or transport your toboggan and head down to the park every Sunday to Sip & Slide the day away. SKI THE CANADIAN BIRKEBEINER – FEBRUARY 12 - 13 where: COOKING LAKE AREA It is the premier classic ski festival in Canada. A family-oriented, friendly cross-country ski loppet (recreational event) honouring the spirit of the Norwegian Birkebeiner legend. Five events and distances – something to suit all ages and abilities: legendary premier 55 km Birkie With Pack, 55 km Birkie Lite, 31 km Tour, 13 km Mini Birkie, and an untimed 2.5 or 4 km Ole’s Tour for kids and novices. FAMILY WINTER FESTIVAL – FEBRUARY 13 where: RABBIT HILL SNOW RESORT
NEW BIZ IN TOWN
This annual event is an all day event filled with winter activities for families, including the 102.3 NOW! Radio Cardboard Cup. This event raises money for charity, with a portion of lift ticket sales as well as all proceeds from the BBQ and Bake sale. We have once again chosen to partner with STARS Air Ambulance for this event. 2015 SILVER SKATE FESTIVAL – FEBRUARY 13 - 22 where: HAWRELAK PARK From February 13 to 22, Silver Skate features a wide variety of free events and activities in Hawrelak Park, including large-scale snow and fire sculptures, an epic ice slide, roving performers, horse drawn sleigh rides, live music, winter sports, food trucks and more SERVUS FREE SKI FRIDAYS – DECEMBER 4 - MARCH 6 where: EDMONTON SKI CLUB Calling all couch potatoes, have we got something for you! This winter, Servus has teamed up with the Edmonton Ski Club to get you off the couch and onto the slopes. On the first Friday of every month, from 5-9 pm, Servus is shelling out the dough for your lift pass. Yes, yours. With $10 rentals and lessons and nightly dinner specials, there’s really no reason not to head out to the Edmonton Ski Club. So, isn’t it time to put down that remote? (4pm to 9pm)
professional skier, Cat Smiley, shares her simple step-by-step program for a complete detox and reboot. The diet is meat, dairy, wheat and gluten-free. It also comes with a weekly shopping list to ensure zero waste. Features of the single-portion recipes include: • Fresh, everyday ingredients • Cost less than $5/recipe • Are under 500 calories • Take no more than 20 minutes to prepare Whether you want to give your eating patterns a complete makeover or just kickstart a change towards a healthier life, The Planet Friendly Diet will motivate, educate and empower you.
UFC Gym Sherwood Park
UFC Gym is the ultimate fitness experience. The brand is not what you expect and more than you can imagine, aiming to continue revolutionizing the fitness industry. We offer everything from kid to adult classes at ANY fitness level with 60+ classes a week. Membership includes unlimited access to UFC GYM’s signature classes such as Daily Ultimate Training (DUT), UFC FIT, kickboxing, boxing, and Brazilian jiu-jitsu. UFC Gym has developed an atmosphere where members can see immediate results. Check us out and get a free 5-day pass! www.ufcgym.com/SherwoodPark
The book is fully illustrated with mouthwatering images of each internationally inspired recipe. It’s like having your very own nutrition coach and personal chef. Not only will you lose weight, get fit and feel great – you’ll be contributing to a wider humanitarian cause. Cat Smiley is an award-winning body transformation specialist and owner of Canada’s premiere weight-loss retreat for women, Whistler Fitness Vacations. A former world-class skier, she is a philanthropist, nutritionist and master trainer. Find out more at: www.catsmiley.com New Society Publishers, January 2016
YEG CYCLE began with one goal in mind: to bring a unique and revolutionary fitness program to Edmonton. They offer a unique workout experience that will leave your mind and body feeling energized and rejuvenated. Daily classes are taught by inspirational Motivators and will allow you to train your entire body, mind and soul in just 50 minutes. YEG CYCLE’s top-of-the line bikes will not only promote cardiovascular health, but strengthen and tone muscles in your legs, core, and upper body while you rock-out to our high-energy music! www.yeg-cycle.com
YEGFITNESS JAN/FEB 2016 5
TOP QUALITY TRAINING & NUTRITION PRODUCTS
Gym Rat Training & Nutrition is excited to announce we have opened our first store at 13445 Fort Road, Edmonton. Follow us on twitter @gymratyeg , FB, or Instagram @gymratsupplements for our official grand opening date and specials. We will still have the same amazing low warehouse prices currently offered online at our store location, as well we will still be offering the option for online purchase with FREE shipping and delivery within 2 days on all local orders. Deliveries run 7 days a week including weekends and holidays. We also deliver within Canada and Internationally. Gym Rat has also launched Gym Rat Apparel and partnered with Anti Hero Fitness for all your active wear and workout accessories. To help you obtain New Years resolution goals we have brought back our offer for a free custom eating plan with any purchase of $150 in products. For more information please contact us at firstname.lastname@example.org or email@example.com
VISIT OUR WEBSITE gym-rat.ca CONTACT US firstname.lastname@example.org email@example.com
BRANDS WE CARRY & TRUST 6 Pack Fitness - Allmax - Betancourt - bpi - BSN - Cellucor Cutler - Cygen - Davinci - Dymatize - Gaspari Nutrition - Gat Gaurdian - Goliath Labs - Guys - Interactive Nutrition - Joseph Muscle Meds - Muscle Pharm - Mutant - Nu Life - Nu Source Nutrabolics - nuts 'n more - ON - P28 - Pro Supps - Pro Tan PVL - Quest - Quick Trim - Ronnie Coleman - Scivation Synergenex - Tommy Kono - Ultimate Nutrition - Walden Farms
The Thrill Of The Backcountry Not only does backcountry touring offer the thrill of untracked snow. It also provides a great cardiovascular workout while experiencing the freedom of the outdoors. In the last three years, we have seen a major increase in the demand for backcountry touring equipment at Sundance Ski & Snowboard Shop. Sales of AT skis, boots, bindings, splitboards, beacons, probes, shovels and skins have all grown as skiers and snowboards are beginning to discover the rewards of “earning their turns”. If you have ever asked yourself what possibilities wait beyond the resort boundaries, you are not alone. According to SnowSports Industries America, more than 6 million skiers and snowboarders are exploring the backcountry. And major brands like Salomon, Rossignol, Dynafit and Scott have taken notice. Making equipment more accessible to skiers and snowboarder while offering backcountry enthusiasts more affordable, comfortable, lighter, and better performing equipment each season. However, with all this advancement in equipment, it is important to remember that education is still key to remaining safe while enjoying the backcountry experience. Make sure to visit your local ski & snowboard shop to make sure you have the right equipment and knowledge. This season we will be offering backcountry training every Thursday night at Rabbit Hill. The purpose of each training session is to help skiers and snowboarders gain experience with backcountry equipment and techniques as well as provide attendees the opportunity to work on their strength and stamina before their next trip into the backcountry. The Shop will also be organizing guided group backcountry tours for those interested in seeing firsthand what the backcountry has to offer. For more information on backcountry equipment and opportunities in the Edmonton area contact the shop by phone: (780) 432 - 0711 or by email: firstname.lastname@example.org Whether it is a quick lap out of the resorts boundary or a multi-day hut trip we hope we can help make your backcountry experience a memorable one.
SALOMON MTN EXPLORE 95
This ski offers the best ratio between climbing efficiency and downhill performance.
ROSSIGNOL XV MAGTEK SPLIT + VOILE LOCKS
“Go deeper.” The splitboard version of Xavier’s pro model is designed to take freeriding further into the unknown. Featuring a split-specific powerhouse construction and unsinkable float. Get deeper into the mountains with the confidence to attack the biggest, boldest, and most remote big-mountain lines. $649.99
DYNAFIT TLT SPEED EVO
This comfortable evolution of the legendary TLT Speed combines maximum comfort and light weight. $449.99
KARAKORAM PRIME 1 $749.99
SCOTT PHANTOM SKI BOOT
The new SCOTT Phantom is a four-buckle boot with an innovative shell construction with a reinforced frame. For those skiers looking for short tours and backcountry missions, the SCOTT Phantom is the boot to have. $629.99
ALL PRODUCTS AVAILABLE AT SUNDANCE SKI SHOP YEGFITNESS JAN/FEB 2016 9
private personal training semi-private training classes Looking great is good. Being great is better.
4456 - 97 Street, Edmonton, AB T6E 5R9
Phone: (780) 989 - 0017
Training the Basics: Building a Foundation
Photos by Vivid Ribbon Photography
e’ve met a lot of great people over the years through our YEG Fitness adventures. Meeting local celebrities and athletes are some of the highlights of running a fitness magazine. But some of the best people we’ve met have been our regular readers who you don’t see on the evening news or in the pages of the local newspapers. Catherine Vu is one of these individuals. At four foot ten inches, her frame doesn’t match her presence in the community. She’s one of those people who others gravitate towards; she is always moving and always trying to make the world around her a better place. As a business owner in Edmonton, she certainly knows the relationship between hard work and success, and this carries over to her fitness life and volunteerism for various organizations. She takes a great deal of pride in everything she commits to which results in her raising great sums of money for important local charity events including Bust a Move, the CASA Family Ride and the Down Syndrome Buddy Walk (now called Go21) which is dear to her heart. “Fitness is everything because without our health we cannot enjoy life,” says Catherine. “I want to live life to the fullest and in order to do this, my body and mind have to be healthy too,” she says. It is so easy to make excuses that we are busy and not have time to do something, but she has made fitness a huge priority in her life. “I like to [stay fit] with friends because it is always more fun to share the journey with them.”
16 YEGFITNESS JAN/FEB 2016
Most days, you’ll find Catherine out walking with her friends or running the River Valley Stairs. She trains with Shara Vigeant at SVPT Fitness and fits in yoga as often as she can at Moksha Yoga in Sherwood Park. If staying active with friends wasn’t enough, she even makes use of her home gym and trusted treadmill. “I do not sit on my couch and watch TV anymore. All my shows are on my PVR and I just watch and walk,” she says. Catherine has been doing this for the last eighteen months after getting a Fitbit in May 2014. After using it for a few months, she realized that if she sat at her computer she would be hard pressed to get 3,500 steps in per day. She now averages about 14,000 per day. “It has really changed my life as I can be a workaholic but now I do more. It is fun to get my friends doing it too.” she says.
“Fitness is everything because without our health we cannot enjoy life”
YEGFITNESS JAN/FEB 2016 17
Catherine moved to Edmonton with her family in 1981 from Vietnam. She has three other siblings including her brother Daniel who has Down syndrome. The fitness bug is certainly catchy in the Vu family, as Daniel has followed in his older sister’s footsteps of making fitness an important part of his daily life. Daniel started taking Tae Kwon Do ten years ago because of a family friend, Master Thai Le, who owns Spirit Tae Kwon Do. Daniel was made to feel part of the group from the outset. It took a lot of hard work and dedication, but along with his friend David who also has Down syndrome, he earned his black belt. It was a truly proud moment for his sister and the rest of the Vu family. Beyond his Tae Kwon Do training which he does two to three times per week, Daniel bowls on Saturday, plays basketball on Tuesday and is at the University of Alberta Fitness Centre three days a week where he works. “He loves being fit because it has always been a priority in our family,” says Catherine. 18 YEGFITNESS JAN/FEB 2016
Like his older sister, Daniel is a relentless volunteer, working with Relay for Life for the past five years and is involved with Edmonton Down Syndrome Society. He bowls with them every Saturday and participates in fashion shows, the Go21 Walk and many other events. Daniel has been working at the University of Alberta Fitness Centre for the past two years and he loves it. He works there three days a week and goes there on his days off to work on his muscles. “Being buff and fit is really important to him,” says Catherine. She was astonished by his level of fitness when after a day of hiking in Fernie, BC, he still went to the gym for an hour as opposed to hanging out by the pool. “I love that he loves fitness as much as I do,” says his big sister. “He likes to experience life with me. I remembered him hiking in the mountain for the first time with me and he was scared but did not show it. He just pushed through. Love, love, love it.”
8 Helpful Spa Tips Before Heading Out to a Beach Destination Going on a beach vacation? It’s always a good choice to get your services done before heading south so you can hit the beach ready to go. Below are three things you may want to consider if having any services done in another country as well as these five helpful tips to make your beach holiday an enjoyable one.
Pedicures are a must before slipping your feet into those fabulous sandals, but ensure when you’re receiving your pre-vacay pedicure you tell the aesthetician where you’re going and what you’ll be doing. Sand is a natural exfoliant, so caution should be taken when removing dead skin on the bottom of your feet. If too much is removed and you’ll be walking in the sand, it may make your feet very sensitive and dry. A bit of callous should be left on your feet to allow for that natural exfoliation to take place. The sand, sun and the salt water will really dry out the skin so moisturize daily and avoid dry discomfort.
When choosing the polish colour for your toes, go with a shade darker. The sun will fade the colour making it lighter. Also, beware of choosing a colour that is very light or a French manicure; these shades may yellow in the sun. Or opt for gel polish: it holds its shine much better than traditional polish.
3. Spray Sunscreen
Spray lotions often cause the polish to get sticky. You are better to use the old fashioned kind that you squeeze from a bottle. Apply with the palms of your hands.
4. Brow and Lash Tinting
Do you find it difficult to go to the beach without a little bit of make up on? I do…so getting your eyebrows and eyelashes tinted before going away is a great alternative. Your eyelashes will have color like mascara without having to worry about ‘racoon’ eyes from sweating or splashing water. Eyebrow tinting darkens your brows just enough to lift your eyes and brighten your face. No messy eyebrow pencils or powders to worry about on this vacation!
Ohhh yes…the necessary evil, if you will. Nobody likes doing it, but boy oh boy don’t you love it when you’re away and don’t have to worry about razors or rashes? Always get your waxing done a couple of days before you go on your vacation. It is very important to know that waxed skin should not be exposed to the sun for 24 hours. Premature exposure can cause the skin to burn more quickly or develop a rash. It’s also never a good idea to wax for the first time right before you are going
away. A few days in advance will give your skin the time to adjust. Always make sure that waxed areas are covered with sunscreen to protect the area. Waxing will remove dead skin cells which make the skin more sensitive to the sun.
Now, the three good reasons why you should consider getting your services done before you leave home. 1. Health Regulations
Every country has different health regulations. Canada has great health and safety regulations for the beauty business and we are very fortunate that we don’t usually have to worry about any unwanted bacteria or contagious diseases. Therefore it is better to plan ahead and get your bikini body ready before heading on vacation instead of taking a chance on any spas that may not conform to the same health regulations that you are familiar with.
You’ve spent a lot of time and money planning your vacation. Why waste more time scheduling or indoors during your vacation? Spend that precious time at the pool/beach or on that special excursion instead. Go prepared and don’t waste a minute of your vacation time.
Usually salons and spas on cruises or in resorts are very costly; a lot more than the salon that you go to at home. The salons in the resorts get booked up very quickly as well. No need to get there and be disappointed that you can’t get an appointment or it’s 2 days before returning home. Hopefully you have found these tips helpful! We look forward to welcoming you Melange Salon & Spa to help you prep for your next beach vacation!
optimizephysio.com • 780-455-5068
Optimize Your Shoulders! Have you ever had shoulder pain with no specific reason for injury? This is one of the most common complaints we see in the clinic and it can be very easily avoided! One of the main causes of this problem is a general muscle imbalance in the shoulders. This occurs because of a pattern of tight overactive muscles, and weak muscles that do not fire when they are supposed to. One thing that most people don’t
realize is that the base of the shoulder complex is the scapula (or shoulder blade), which is a bone that is connected to the rest of the body through muscle connections only. It can be considered “floating” as there is no bone on bone contact as with many other joints of the body. Therefore the strength of the muscles surrounding the scapula is crucial to overall shoulder function. Without this strength the shoulder is considered to be unstable - and will likely result in some form of pain or injury. Strengthening the scapulae can be considered stabilizing the “core” of the shoulder. It gives the rest of the arm a stable base to operate from. The actual shoulder joint (glenohumeral joint) is the
connection between the end of the scapula and the humerus (which is the big bone in the upper arm). This is considered to be a “ball-in-socket” type joint. Its stability is maintained with the rotator cuff and other surrounding muscles. The role of the rotator cuff is crucial in keeping the shoulder in an optimal stable position. Without this feature, the shoulder would be loose or unstable and be unable to support any significant load, especially in an overhead position. Most shoulder issues, regardless of the type of injury, have a biomechanical dysfunction consisting of scapular instability and rotator cuff weakness. This is usually seen in combination with overactive, tight chest
muscle (pectoralis major and minor) and poor posture causing the shoulder to operate in a very poor biomechanical position. This can lead to problems such as impingement, tendonitis, potential dislocation, and general weakness with functional tasks. Overall, these potential problems can be avoided with a simple routine of mobility exercises and strengthening. Whether you are an Olympic weightlifter, powerlifter, weekend warrior, or someone who simply wants to improve your shoulders for day to day life - the following exercises are for you! They can be performed once a day, every day (as long as they do not produce pain) to ensure that your shoulders are pain free and Optimized!
To loosen up the muscles in the front of the shoulder, primarily pectoralis major and minor. Place your forearm on a wall or door frame. Lean forward to apply the stretch across the chest.
Hold this stretch for 20 seconds - 5 reps.
Horizontal Rows This exercise will help bring your shoulders back into a neutral position as well as strengthen the muscles between your shoulder blades. Starting with your arms stretched out and the tubing at the level of your belly button, pull the tubing straight back until you spine is neutral and then squeeze your shoulder blades together. Keep your shoulder blades squeezed as you return to your starting position.
Do 3 sets of 15.
External Rotation This exercise will strengthen your rotator cuff muscles. Start with your elbow bent to 90 degrees and against your body with your spine neutral. Then rotate your arm away from your body without pulling your elbow away from your side. Slowly return back to starting position.
Do 3 sets of 15.
The above three exercises you can do if you start having pain in your shoulder. Remember
that these may not be appropriate for everyone and if your shoulder pain increases you should stop the exercises and consult a physiotherapist.
n each edition of YEG Fitness, we want to share some great local restaurants with our readers that are incorporating health inspired local ingredients in their menus. While many restaurant meals arenâ€™t necessarily health focused, we believe there is still benefit in sharing the stories of locations that use sustainable practices in their meal planning and bring their customers high quality ingredients sourced from local farms.
Photos by Vivid Ribbon Photography
This month, we sat down with Chef/Owner Blair Lebsack from RGE RD.
The restaurant was developed because we wanted to connect diners to the food they eat.
1. What’s up with the name RGE RD? Where did that come from?
For us it was about going further than knowing that the food was local. We wanted to know the farmers, know their land and pay homage to the work going into giving us better, tastier and healthier ingredients. So as much as we are all about local we have a saying that “the farm dictates the menu.” This means we have to respect what the farmers can get from their land, respect growing practices and learn to be able to work to the strengths of what our local terroir can support. This allows us to also ask questions and challenge our farmers to grow/raise products we didn’t originally think possible in Alberta.
While hanging out with our farm friends we decided to host a dinner right out on their farm. All of the food would come from the farm. Either foraged, grown or maybe traded with a neighbour. This first farm dinner we simply called “Dinner @ RGE RD 135” which was the address of the farm, Nature’s Green Acres. We spent a couple years looking for the location of our brick and mortar location and when it came time to finally come up with the name we wanted to keep the connection of the food and concept so we decided to go simply with RGE RD (which are north-south country roads). 2. Your menu is all about locally sourced, seasonal products. Why was this was important for you when developing the restaurant? 26 YEGFITNESS JAN/FEB 2016
We are proud to support them by purchasing these items and showcasing them in our restaurant. We fully respect the labour and value of everything that comes in the back door and this forces us to be mindful of waste and of course what ends up on the plate.
3. Seeing that Edmonton faces some unique climate challenges, how do you deal with seasonal variations in your menu? Seasonality is a blessing for us. It allows us to totally commit to items that have a very limited growing season and use them in as many different ways and eat as much as possible for a short time. We then have to put them behind us and experience the anticipation of the next growing cycle. Alberta field strawberries, asparagus, Saskatoon berries all have an incredibly short season but we make the most of it and celebrate them. Then we know what will hold the longest in the cellar and use accordingly. Root vegetables are critical for our climate because they grow beautifully and are sweet, but store over the winter. We know also to leave a lot of food in the ground and ‘over-winter’ them. When the ground thaws in the spring we have fresh vegetables popping up long before most think it would be possible and they are extra sweet and concentrated flavours. Put very simply, if it’s not in season here then chances are then it’s not on the menu. 4. ONE OF THE FIRST THINGS I NOTICED WHEN I FIRST DINED WITH YOU GUYS WAS THE “QUESTIONABLE BITS” ON THE MENU. CAN YOU HELP PEOPLE UNDERSTAND WHAT THIS IS? The “Questionable Bits “ menu item is about conveying how a small restaurant can use the whole animal. It is not necessarily about challenging our guests’ palates, but rather more about piquing their curiosity and pushing us as chefs to be playful and inventive in the kitchen - while also being ethical and respectful about using the whole animal. For an example, heart from any animal is my favourite muscle to work with. Through hard work and careful cooking we now have guests that trust us in our preparation and above all we prove that those bits are delicious! The questionable bits often sell out, and is one of our most popular menu items.
5. What are your thoughts on the future for food in Edmonton? What do you see becoming the next big thing for diners? The future of food for us is continuing to push what a restaurant can achieve by preparing everything from scratch. We are now expanding our kitchen to have a full butcher’s shop set up to better utilize our whole animals and to narrow even more the gap with our producers. As far as the future of food, I guess we’d have to say what’s old is new again from cooking with fire to the huge popularity of anything heirloom. All heritage breeds of animals and vegetables and grains are the next big thing. The flavours and textures of these products speak to the quality, wholesomeness and yumminess. RGE RD is located 10643 123 St NW
Check out their website at www.rgerd.ca.
YEGFITNESS JAN/FEB 2016 27
CONNECTING HEALTH & PERFORMANCE
As the name suggests, we’re committed to bridging the gap from rehab to full function and performance.” – Doug Gilroy
Sherwood Park Sports Physiotherapy is bringing the best in sports therapy and movement training to one incredible location.
“When you’ve been injured, it’s a big advantage if the same professionals that treated you and know your injury are involved in training you to move better... and helping to prevent the injury from happening again,” Melissa Prokop adds.
THE BRIDGE is Sherwood Park Sports Physiotherapy’s new 7,000 sq ft movement training centre, conveniently located across from Millennium Place. This stunning facility offers full physiotherapy, chiropractic and sports therapy treatment services alongside state of the art movement analysis and training. It has been built for athletes and physically active people of all levels, and welcomes individuals and teams alike.
Emphasis on Movement
Sports Therapy Done Differently
THE BRIDGE is at the forefront of physio technology, and offers an elite video analysis movement testing system from Germany called the Simi Motion Twin. Unique to THE BRIDGE, this tool allows therapists to capture freeze frame photos and identify the precise moment your body is at risk of stress or injury.
Physiotherapy is evolving and THE BRIDGE is leading the way. “Going to physio for passive treatments and isolated exercises is becoming a thing of the past. It’s simply not as effective as we once thought,” explains Doug Gilroy. Not a clinic or a gym, THE BRIDGE is an innovative combination of both: a place where you can recover from an injury and also train under the guidance of medical professionals. THE BRIDGE team includes physiotherapists, kinesiologists and athletic therapists. “As the name suggests, we’re committed to bridging the gap from rehab to full function and performance,” Doug Gilroy says.
Integrated Approach THE BRIDGE is the first facility in the Edmonton area where physiotherapists, chiropractors and sports therapist services all work together to develop a treatment and training plan tailored to the individual. Sessions at THE BRIDGE start with a detailed biomechanical assessment of how your posture, movement patterns and anatomy are working to create your unique Movement DNA. Treatment programs are then designed to resolve your injury and teach the exercises you need to improve alignment, strength and mobility.
Research shows that faulty movement patterns lead to injury and decreased performance. Knowing where your body falters (and why) gives staff the information they need to train you to move better. This in turn helps you recover faster and prevents future injury.
Advanced Injury Prevention
By using the Simi in conjunction with its KNEEFIT ACL injury prevention program, THE BRIDGE is leading the charge on preventing serious knee injuries. Research shows this program can prevent up to 90% of noncontact ACL injuries from occurring.
Concussion Testing Through an innovative partnership, Sherwood Park Sports Physiotherapy at THE BRIDGE and Health Point Medical Centre are working together provide the direction and education needed to manage concussions. Baseline testing and concussion treatments allow athletes to return to sport and an active lifestyle safely and as quickly as possible. More information about Sherwood Park Sports Physiotherapy and programs offered at THE BRIDGE can be found by visiting www.thebridge.fit or calling 780.570.0225. If you have an injury or are interested in training and prevention programs, contact them today. 109-2055 Premier Way, Sherwood Park, AB
David Arsenault 34, Retail Buyer
1. Favorite fitness activities? Running, cycling, November Project, weight lifting, HIIT 2. Best stress reliever? Weight Lifting. Nothing like releasing stress at the gym. 3. Where are you going on your next vacation? Ski trip with the boys to Golden, BC. 4. Bacon or chocolate? Bacon 5. Beer or scotch? Scotch 6. Coolest race/fitness event youâ€™ve entered? 2014 Honolulu Marathon/DeadLegs Race 7. Athlete youâ€™d love to train with? Jaromir Jagr. The man is ageless and continues to compete with men half his age or more. 8. Future fitness goal? 2016 Edmonton Marathon with a sub 4hr time. 9. Favorite sports team? Edmonton Oilers 10. Top bucket list item? Visit Scotland 30 YEGFITNESS JAN/FEB 2016
Photos by Jeff Kelly
TAKE A FITCATION IN 2016 by Clinton & Rachael Senkow
f you’ve read some of our articles in past editions or have seen us in the magazine, you get the idea that we like to live a healthy and happy life. Fitness and nutrition are things we live and breathe on a daily basis and they’re both keys to our happiness. We share a passion for watching what we do with our bodies and most importantly what we put in them. We both graduated college in Edmonton from NAIT with business degrees and we could always see ourselves starting a business together. One of us usually gets the ideas, while the other helps refine them. So we make a pretty good team. Having an idea is great, but having them doesn’t get you anywhere. You have to act on those ideas and create something. This time, we decided to act. We got our idea while driving home from work one day. At the time our original idea had to do more with entrepreneurship and not fitness. It was in the car when Rachael said, “What if we created trips focused around fitness?” It wasn’t our original idea, but we liked this one better and felt it was worth looking into more. Clinton came across the 2014 Global Wellness Tourism Economy Report, which turned out to be a very valuable resource. In the report it explains wellness tourism, how big the industry is, and the different areas it is segmented into. The wellness tourism market worldwide is a $438 billion dollar industry, which encompasses several categories ranging from spa & beauty, healthy eating, fitness, personal growth, spiritual, and adventure. Times are changing and with the rise of chronic illnesses and obesity rates in North America at an all time high, the millennial generation is starting to live a healthier lifestyle. This healthier lifestyle is not being compromised whether people are on vacation or sitting at home. So it’s time more options become available for consumers. The report states “wellness-minded consumers integrate healthy habits and activities into their lifestyles and travel.” That sums up exactly what a fitness vacation or fitcation is and why they are important to millennials. Although it’s in the infant stages we believe fitcations will become a staple in everyone’s yearly vacation plans for many years to come. Especially as people start seeing the benefits of using their vacations to recharge in a healthy sustainable way. Through research we conducted with prospective customers we were able to formulate a plan of what our idea would become. The overall vision was to provide a travel experience that isn’t offered today. We would rent large houses in various destinations around the world and fill it with people interested in
Photos supplied by Connected Getaways
specific fitness activities like HIIT training. We would teach them how to cook healthy meals, work out together daily, as a group, bring in guest speakers that would benefit them, and provide endless opportunities for everyone to network. We’d also provide an option for off-site activities if guests chose to do so. Our all-inclusive fee would include accommodations, food, guest speakers, and other amenities during the duration of their getaway, leaving guests responsible for their own transportation to and from the location. We are exploring the possibility of offering shuttle service to and from the airport for international destinations and some domestic locations around Western Canada in 2016. With an idea, comes a vision, then a name, and of course a plan. We are proud to officially launch as of the date of this publication, Connected Getaways A travel experience company dedicated to providing a unique way to connect with like-minded people in comfortable surroundings, while promoting health, wellness, and overall well-being.” Visit our website at www.connectedgetaways.com or follow us on Twitter at @connectgetaway or Instagram @ConnectedGetaways. Sign-up for our newsletter to be notified first about our getaways and where we plan to travel next. It’s time to turn the page on traveling the unhealthy way and return home in better shape than when you left. Come join us on a fitcation together.
YEGFITNESS JAN/FEB 2016 31
FITCATION SURVEY When taking a fitcation, what is most important when choosing your destination? Climate Fitness Activities Nutrition/Food Options Wellness Options
What type of activity is the main cause for your vacation? Marathon/Road Race Cycling/Bike Race Triathlon Obstacle Course Race
When wellness is your choice for a fitcation, what do you prefer? Yoga Meditation Holistic Medicine Spiritual
When choosing a location, what type of food do you primarily look for?
How far would you travel to take a fitcation?
Canada or US
What type of accommodation do you look for on a fitcation?
How much would you spend for an all-inclusive fitcation?
$1000 - $2000
$2000 - $5000
32 YEGFITNESS JAN/FEB 2016
FIND YOUR FIT
18 RECREATION CENTRES. ENDLESS POSSIBILITIES. At City of Edmonton Recreation Centres, there’s something for everyone at affordable prices and flexible times. From drop-in programs to fitness training, art classes and lessons, you’re sure to find your fit.
REDISCOVER CLAREVIEW COMMUNITY RECREATION CENTRE Clareview Community Recreation Centre celebrated its one year anniversary in December and while this state of the art facility boasts the basics, including aquatic classes, fitness centre, gymnasium and arenas, there are some unique features you may not be aware of.
PROGRAMS & CLASSES The Clareview Recreation Centre is a diverse centre through and through. This is evident by the available amenities and vast amount of programs offered. The facility offers 26 different types of classes and has 55 available drop-in classes every week that fit all fitness levels and interests. Bollyrobics, Boot Camp Express, Yoga and Zumba. You name it, this facility has it!
WOMEN’S ONLY OPPORTUNITIES In the mix of diverse class is a unique option just for women. Women’s Only Total Body Blast is taught by a female instructor and is a wellrounded workout designed just for women. The class is structured to increase metabolism,
altering between cardio drills and strength building exercises. The class continues to increase in participants and as a result the Clareview Community Recreation Centre is considering adding an additional class in 2016.
STAIRWAY TO FIT Clareview regulars will be acquainted with the large staircase leading down to the arenas and studios, but what most visitors don’t know is this steep staircase is used for a 20 minute drop-in class! The Stair Climber drop-in fitness program will work your whole body and boost your fitness through a variety of stair sprints and body-weight exercises. It is a great cardio addition to a weight lifting workout, or even for those who are looking for a quick visit to the gym.
MEMBER EXPERIENCE PROJECT Customers have a vast array of fitness needs, which is why Clareview Community Recreation Centre is piloting a project to assist members and guests find what they’re looking for. Ask for a Member Experience representative onsite to provide facility tours, answer questions about membership, and be available in person, by phone and email to answer any questions about programs and services at the facility.
For more information on what Clareview Community Recreation Centre has to offer, visit www.edmonton.ca/clareviewrec.
CANADA’s TOP 10 FITNESS TRENDS HIGH INTENSITY TRAINING, FUNCTIONAL FITNESS AND TRAINING FOR OLDER ADULTS TOP LIST IN CANFITPRO SURVEY High-Intensity Interval Training (HIIT), functional fitness and older adult training programs are the leading fitness trends this year and have the greatest impact on the health, fitness and wellness of Canadians according to nearly 2,000 fitness professionals, who responded to the first national Canadian Fitness Professionals (canfitpro) fitness trends survey. “High intensity interval training, which includes periods of intense exercise followed by durations of rest, was voted the number one most effective trend because this approach to training generates significant and noticeable results when it comes to heart health, reduced body fat and addressing the risk of many chronic diseases,” says Rod Macdonald, vice president of canfitpro. “Functional fitness came in a close second because it links directly to our lifestyles as Canadians. It includes natural body movements like squats and dead lifts that help us prepare for the rigours of daily life — things like shoveling snow or carrying groceries. It’s no surprise that fitness for older adults came third. This area is increasingly popular because of the aging, but active Baby Boomers.”
Here is a rundown of the Top 10 Canadian Fitness Trends: 1. HIGH-INTENSITY INTERVAL TRAINING Characterized by intense periods of exercise, followed by rest, High-Intensity Interval Training (HIIT) training has been gaining popularity for the significant benefits it generates in a shorter time than steady-state cardio. 2. FUNCTIONAL FITNESS Functional fitness uses movements that prepare you for the activities of daily life, activating multiple muscle groups simultaneously. Balance-challenging movements make up a significant portion of a proper functional fitness regimen along with exercises such as squats, lunges, dead lifts, rows, plank and push-ups. 3. OLDER ADULT TRAINING According to Statistics Canada, citizens over the age of 65 will make up 25 per cent of Canada’s population by 2036. This is generating demand for programs to help older-adults maintain their quality of life. Fitness professionals are seeking education and training to enable them to deliver safe and effective programs for older adults. 4. CERTIFIED AND EXPERIENCED FITNESS PROFESSIONALS Fitness professionals are continuously specializing and expanding the services and programs they provide, while consumers are also seeking experts who are certified and knowledgeable. The Canadian Register of Exercise and Fitness Professionals lists 20,700 members as an excellent tool to connect qualified fitness experts with fitness enthusiasts looking for guidance and support in their workouts. 5. PERSONAL TRAINING Working with a personal trainer is one of the most effective ways to achieve health and fitness goals. Trainers work with people at all fitness levels to create customized fitness plans and provide one-on-one motivational coaching. 6. BODY WEIGHT TRAINING Using the weight of your own body to create resistance builds strength, muscle and burns fat. 7. Express workouts These workouts are perfect for those on the go. Participants do multiple exercises in a short time to generate maximum results. An express workout typically lasts 20 minutes or less. 8. NUTRITION EDUCATION Nutrition is a key component in weight loss, muscle gain or the improvement of quality of life. 9. BOOT CAMPS Designed for all fitness levels, boot camp classes increase cardio fitness, strength and agility while burning fat. Boot camps take place in a group setting with a fun, challenging and motivating atmosphere. 10. CIRCUIT TRAINING Circuit training is body conditioning that uses resistance training at a high-intensity aerobic pace. It moves from one exercise to another with short rest intervals, building strength, endurance and muscle definition while improving cardiovascular fitness. Canfitpro is the largest provider of education in the Canadian fitness industry. Founded in 1993, canfitpro delivers accessible, quality education, certifications, conferences, trade shows, and membership services. canfitpro’s over 100,000 members include some of the world’s finest fitness professionals, health club operators, industry suppliers, and fitness enthusiasts. For more info visit www.canfitpro.com Photos supplied by canfitpro
36 YEGFITNESS JAN/FEB 2016
get the gear to Fight the ELEMENTs BASE LAYERS
ALL PRODUCTS AVAILABLE AT THE RUNNING ROOM
Thermolite Long Sleeve
This base layer is made with a soft Thermolite fabric to keep you cozy during your run. It features a storm cuff sleeve construction and reflectivity to keep you warm and visible. $59.99
Wool base Layer Tight
This base layer is made with a wool polyester blend; it wicks and regulates your body temperature allowing you to stay warm with minimal layer. $59.99
Is this your first Edmonton winter? Or are you a veteran getting ready for hibernation? Either way there are ways to enjoy the winter months and continue to do fitness activities without having to hit the treadmill. The key to enjoying being outside during the cold weather is to get smart with your outfits. It’s not easy to dress for a run or workout in the winter months, but if done correctly you can keep logging the miles and come out of the winter fitter than ever. Here are some tips and on trend products to help you fight the elements: Layer up: Wearing several layers helps trap warm air between each layer. This will keep you warmer than if you were to just wear one thick, heavy layer. Use this technique on bottoms, tops and even socks. This method also allows you to stay light and swift so you don’t have to sacrifice mobility for warmth. Moisture wicking fabric: Choosing fabrics that wick moisture away from your body will help keep you warm and dry. When layering with cottons, the fabric can get wet and then freeze leaving you cold. Look for garments made with materials such polyester, merino wool or wool-synthetic blended fabrics. Outer shell: This may be the best investment all winter. With wind chill it is important to have some sort of windbreaker and water resistant shell. This is what holds in the warmth. Without a good protective shell it does not matter how many layers you have on, the wind will cut right through all your layers. The key is to find a jacket that has wind resistant or windproof properties. Post run change: After crushing a hard workout there is nothing worse than a lingering chill. Try to change your clothes post run as soon as you can. Sport those trending athleisure clothes and go grab a coffee or beer with your workout group.
outer LAYERS RRXF5 LB01
Extreme Wind Front Tight
F15 LT07C ¼ Zip Printed Pullover
These tights are a great for winter runs. The articulated fit is enhanced by the windproof and water repellent front. The back is a soft, warm brushed knit fabric. In addition it features 360 degree reflectivity for high visibility.
This mid weight, moisture-wicking pullover can be worn as a mid-layer or on its own. Made with soft loop back terry fabric to keep you dry and warm and features a tuck-away rain defense hood.
Runner’s Half Zip
This half zip keeps the chill off during cold-weather runs, made with an ultra-soft sweat-wicking fabric (90% polyester, 10% spandex) to keep you warm and dry. $79.99
Primaloft Quilted Extreme Balaclava Jacket Hybrid Jacket RRXF5 LO03
The Extreme Jacket was designed to deliver a superior blend of warmth and mobility. Featuring a built in balaclava and laminate fabric for protection from the elements and strategically placed ventilation for thermal control. $199.99
This Jacket was designed to get you through the grueling winter months. Built with Primaloft insulation and wind/water resistant shell, features a tuck away hood and 360 degree reflectivity. $149.99
YEGFITNESS JAN/FEB 2016 37
taring up at the Rockies every day and breathing in the fresh mountain air of Canmore, Alberta gives entrepreneur, Karina Birch, a starting place. Itâ€™s a healthy beginning to every day and a reminder of what is really at the heart of her once-little soap company.
by Catherine Bangel Photos by Jeff Kelly
“When I think about health and wellness I start with our location. My husband and I moved to Canmore because we love having the mountains at our doorstep. We love to get out for a ride or a ski or hike whenever we can and the Rockies inspire us. That inspiration carries over into the brand. We discovered Rocky Mountain Soap Company when it was a single small shop in Canmore. We loved the soap. We loved that it was made here in the Rockies and entirely made with things that are good for our bodies.” Birch and her husband, loved the soap and the company so much, they bought it. That was more than a decade ago and since then Rocky Mountain Soap Co. has grown from one small store in Canmore to 11 locations across Western Canada. With scents like Vanilla Ginger, Lavender, Lemon grass, Coconut, and Cinnamon, it is no wonder Rocky groupies continue to follow their noses - stocking up on products in stores from Winnipeg to the Pacific Coast. But despite its growth – one thing remains constant. The labels wrapped tightly around every lip butter, soap and pretty package reads, “Tested on owners not animals. This product contains no phthalates or any other nasty ingredients.” It’s not required labeling. It’s a promise. And one Karina Birch takes seriously. “Early on – about four years into our business – we sat down with our small group of employees and talked about how far we were going to take our natural commitment,” Birch says. “You have to remember, this was ten years ago. At that time no one was doing all natural to that level. They were tremendous handcuffs we placed on ourselves. Our tool box of ingredients that we could use for formulations completely shrunk. And we renew that commitment every day. With each new scent and product. But all that work that we did at the front end was worth it.” 40 YEGFITNESS JAN/FEB 2016
"Our 100% natural and toxin free commitment in everything we do, is deeply tied to our belief in taking care OF our bodies.”
Today consumers care more than ever about what ingredients are in their beauty products. They care about where their products come from and how they are made. Rocky Mountain Soap Co. makes all their soap by hand, each lip butter is hand poured, their soap is made just like it was hundreds of years ago and takes 8 weeks to cure before it even sees a store shelf. It’s certainly not the most cost effective way to make skin care products but Birch will not have it any other way. In fact, Birch believes so strongly that the whole company should walk the talk and represent the life they themselves live, that they’ve taken their “all natural” commitment right into the build design of their stores. Recently their West Edmonton Mall location was renovated with all sustainable, re-used woods and marble, non-toxic paint and finishes, clay walls that clean the air, a cement floor to avoid new flooring and even touches of old wood from Canmore. This new design concept is being used for all new and renovated Rocky Mountain Soap Co. stores. The company upheld this high sustainable and non-toxic standard when it moved its operations into a new workshop space earlier this year in Canmore. “Our 100% natural and toxin free commitment in everything we do, is deeply tied to our belief in taking care of our bodies. You don’t need to unnecessarily expose yourself to toxic chemicals to take good care of yourself,” says Birch. And taking care of herself, her family, her customers and her employees is what motivates her to keep building and growing - and all right in the heart of their beloved Canmore. It’s the place they call home. Where they have raised their family and where they have built a local business using the loving hands of their employees. “We carry our love of healthy living over into every aspect of our company. We care about the families using our products and we care about the hardworking hands that make them too. We hold free yoga and fitness classes at our workshop for employees. We wouldn’t want to run our business any other way.” Whether it is eye cream, shampoo or a gentle soap for your baby, Birch wants every product she makes to put a smile on someone’s face while at the same time bring about peace of mind. She’s tested it all on her own family and on her own skin. For her – not having to worry about what’s in your soap, is health and wellness in itself. “We all work very hard to be healthy in what we eat, and in keeping our bodies fit. We shouldn’t have to worry about what we put on our bodies. As we say, ‘what goes on, goes in.’” 42 YEGFITNESS JAN/FEB 2016
30-MINUTE MEAL //
CHILI MAPLE TROUT WITH POTATOES & ASPARAGUS One of the most common remarks I hear in my nutrition practice is “I just don’t have time to cook!” And while I completely understand that we all lead busy lives and sometimes the last thing there’s time for is putting a healthy meal on the table. In the midst of all the extracurricular activities I make it my mission to show clients that you don’t really need all that much time to make a delicious, healthy, and filling meal for yourself or the family. This simple Chili Maple Trout is one of my go-to meals. It’s so quick and easy to prepare but tastes like a labor of love! My hubby and I love to pair the trout with quick roasted baby potatoes and steamed asparagus. Sweet and salty with a little bit of spice, this Chili Maple Trout is a must-make for any busy body!
PREP TIME: 15 mins COOK TIME: 15 mins TOTAL TIME: 30 mins Serves: 2
2 6-oz trout fillets 2 tablespoons low-sodium soy sauce (or coconut aminos for gluten/grain/soy free/paleo) 1 tablespoon pure maple syrup 1 clove garlic, crushed or minced ½ teaspoon chili flakes 10 baby potatoes, cut in half 1 teaspoon olive oil ¼ teaspoon sea salt 2 cups vegetables of choice, steamed
Marinade the day before (this is optional, but the trout tastes even better if you do) by whisking together the soy sauce, pure maple syrup, crushed garlic and chili flakes in a small bowl. Add the trout fillets to a baking dish and pour over the sauce. Turn the fish to coat. Place in the fridge and leave until baking or bake right away if not marinating the trout. Preheat the oven to 400 degrees. While the oven is heating, cut the potatoes, toss them in a bowl with the olive oil and sea salt. Then place them cut-side down on a pan covered in tin foil. Add the baking dish with the trout to the oven, covered with a lid or tinfoil and the pan of potatoes. I recommend placing the potatoes on a rack at the middle to bottom of the oven and the trout on a rack in the middle. Bake/Roast for 15 minutes. Meanwhile, steam vegetables of choice.
Christal Sczebel is a Certified Holistic Nutritionist and the Owner of Pure & Simple Nutrition located in Edmonton, Alberta. She is also an avid blogger at her little space on the web: NutritionistintheKitch.com.
Once the baking time is up, remove the trout and potatoes from the oven and serve with the sauce from the baking dish drizzled over the trout, potatoes, and vegetables. YEGFITNESS JAN/FEB 2016 43
$25 Week Unlimited Pass
Welcome to Spinunity — more than a spin studio —
S P I N • S T R E N G T H • YO G A for more details on classes visit www.spinunity.ca/class-types
Preventative maintenance for your primary vehicle (your body!) By Laurie Plouffe Physiotherapist
Every aspect of your health is monitored to see signs of problems before you have symptoms; always looking for signs of heart disease or diabetes BEFORE they happen. Every aspect except your musculoskeletal self – your muscles and bones. We only pay attention to that area and seek professional help when we are having pain or problems moving. What if we could have a peek to see if there is any part of your movement system that isn’t performing optimally, BEFORE you notice a problem? We could then implement some preventative measures to keep you going and offset the impact of an injury. Like a car you put miles on your body with daily activities of living plus added sport or physical activity. Checking the system (your body) at regular intervals, like a tune up for a car, can help make sure that performance is optimal at all times. Especially at times you want to try something new. Maybe you want to try crossfit, running, snowboarding, spinning, HIIT classes or something else into your activities. Before you go ahead spending money on equipment and training we should make sure that body is capable of handling those demands without setting it up for injury. A functional movement assessment can quickly show us how your body moves in sequence. Muscle activation and timing of movement sequence is important for efficient movement. If something in the pattern or timing is off compensation to get the movement done will happen. Compensation with movement and muscles leads to overuse and pain, and decreased ability to be efficient because you are using muscles for jobs they aren’t equipped to do. This means not being as strong, fast or able as you should be. Some simple corrective “resets” or exercises given for those specific compensations done regularly could help improve the movement patterns. This leads to increased efficiency, thus more speed, strength and ability. We all want to be faster, stronger and better at what we do. And we all hate being injured and taking time off from our activities. Being proactive with a movement checkup can ensure your body is always operating at its best.
Three Different Goals, One Outstanding Experience All good things must come to an end. For the past 2 months, weâ€™ve followed the fitness journeys of three local media personalities as they set some fitness goals to get YEGFit. With the help of the training team at The Base at River Valley Health, they were pushed to their limits and taught how to reach new fitness goals. It was an eye opening experience for all and something that each will take with them as they move on to incorporate those lessons into their own daily fitness routines.
Photos by Vivid Ribbon Photography
48 YEGFITNESS JAN/FEB 2016
Rob Williams CTV News
I set out to get the heart pumping and the blood flowing, and to tighten up and tone the old body along the way. I think Dana and his crew helped me accomplish that. I had my eyes opened to a different way of training and the thought put into the hour-long sessions. It’s amazing the attention given to the core. I finally realized without that, you can’t get the most out of a workout. I could have done with a little less rowing, though! The most difficult part for me at RVH was the mental game. There was so much attention paid to making sure I fired my core and my lats during every single exercise, along with holding the proper posture, that by the end of the third week I was mentally exhausted. I actually found myself doing all of that when I was at home and at work, too. I was a little played out upstairs for a few days. I visited with Dana and his crew 3 days a week. I warmed up with some stretching and then we went into some circuit training to tighten up the body. Upper and lower body workouts, with exercises like shuffling with bands on, planking and bird dogs mixed in. Thanks to the RVH gang they helped me meet my goal of a tighter bod. Plus, the crew gave me lots of exercises to work on at home when I’m not biking or running.
49 YEGFITNESS JAN/FEB 2016
Kathleen Smith (aka Kikki Planet) edmonton blogger
My primary goal was to develop a better relationship with food, and to cease self-medicating with a bulk size bag of Cheetos. I knew that by doing that alone, I could find the motivation to focus on an overall healthier lifestyle. It was important to me that I lose weight, but I wanted to lose body fat, not lean muscle mass. Reducing my body fat percentage was more important than the size of my mom jeans. Aside from my trainer - Danny Diaz - being a handsome young man who didn’t let me off easy, the nutritional counseling sessions with Shari at The Base were a godsend. The education she provided me with not only changed how I fuel my own body, but how I approach feeding my family. The nutrition education was every bit as valuable as the physical education for me. And I learned to love sweating. Sweating is a sign I’m working hard. Sweat feels GOOD. The hardest part about my training was the battle ropes. I have nightmares about battle ropes. And controlling how much I flirted with Danny. Initially craving the unhealthy foods I had been existing on for a very long time was difficult, but a nutritional plan that kept me from feeling hungry while properly fueling my body resulted in an end to my wanton woman of the Cheetos and french fries ways. My goal was to workout with a trainer 5 days a week. Unfortunately, life doesn’t always work with our lofty plans. For the first half of the challenge I participated in water aerobics every morning for an hour, then went right to The Base for an hour training session. That was a bit much for my body - going to two hours of working out a day from a year of laying on the sofa isn’t something I would recommend trying - and so I scaled back to just working out an hour a day at The Base. Each session at the base was planned in such a manner that I was learning specific skills while still engaging in cardio circuit training. This worked well for me. I bore easily, but Danny, Jess, and Dana gave me different activities each session while reinforcing skills. I fell in love with the rowing machine, learned how to do squats properly, swore a lot doing battle ropes, still really hate the life-cycle. I lost 20 pounds overall, reduced my body fat percentage, developed an entirely new relationship with food, went down 2 pant sizes, and am considering buying pretty undies again. For me, that’s definitely a great success. But it’s also just a start. My body fat percentage is still at an unhealthy level and it will take continued effort on my part to reduce that. Can’t go from 80 lbs. overweight to fit and lean in 6 weeks, after all. My time at The Base has provided me with the solid information I need to continue on this journey. Check back with me 6 months from now to see how the motivation I found over the last 6 weeks kept my bottom moving towards overall health.
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yeg FITNESS EDITOR My goals were to build strength and muscle definition in my legs. I’ve always had strong legs but they have been disproportionate to my upper body. The typical man curse. When I first met with Cam and Dana, we set out on a plan to gain strength and explosive power in the legs and to also set proper technique in place so that the exercises I had already been performing were being done correctly. I really enjoyed the challenge of the workouts. Both the mental challenge and the physical one. There was a constant focus on “bracing the core” and “engaging the lats.” Those two phrases haunt my dreams at night. I didn’t understand before beginning this how important these things were to building power and strength. The workouts were hard. There were plenty of times I finished a superset of squats, split squats, box jumps and side shuffles where I found myself lying in the floor laughing my ass off because I couldn’t stand up. As John Cougar Mellencamp once sang. “It hurt so good….” For me, the hardest part wasn’t the pain of the workouts or pushing past it. I actually like that feeling. My greatest difficulty was to untrain my body from old bad habits. Maintaining proper form and bracing the core. Balancing on the balls of my feel rather than the heels. Not bending from the knees but rather hinging from the hips… This took the greatest amount of time with an old guy like me. But it’s not true that you can’t teach an old dog new tricks. We started off training four times a week and by the mid-way point were working training twice a week strictly on legs at RVH while I trained my upper body on my own. A typical session began with some dynamic stretching and breathing/bracing exercises. Then depending on the goal for the day, we were either loading up the weight and doing some isometric, eccentric or some other kind of centric lifting (thank God I had my trainers who could keep track of everything). I feel I definitely met my goals. I still need to keep working towards my long-term goals of building more definition in my legs, but the training I received has helped me learn the fundamentals that will help me get there by summer shorts season.
Wevive Makes Your Resolution Real At this studio, we like to break boundaries and stereotypes. Readers may notice the phrase, “all too often,” — all too often in our articles. It’s because we are so tired of seeing our community have their dreams and goals put aside! We want to be a place where your dreams can come alive, where you become the best you that you honestly couldn’t ever imagine. We see that and bring it to life! This news is so exciting that it’s hard to know exactly how to say it; We’re dropping our prices. Like in half.
WE’RE CUTTING THE COST OF OUR SESSIONS IN HALF! This is as exciting and nerve wracking for us as it is for you, but it needed to be done a long time ago. You see as health has shifted in a more preventative direction, fitness has exploded. For a lot of people this means understanding the value of working with a professional but not necessarily having the funds to follow through. With more and more spaces and trainers are popping up, our city is becoming incredibly saturated with less direction, focus, or regulations. Let’s talk about our studio. Who is Wevive? Wevive is a lifestyle brand. Our trainers aren’t just some Personal Trainers in the elevator. People come to our studio to enhance their lives. This is about more than just working out. We become friends and talk and build confidence, and our friends walk out the doors after an hour feeling refreshed and validated (and sweaty). This kind of lifestyle shouldn’t have to be a luxury. We are home to a few select trainers, who are here for the long haul so that your lifestyle and friendships can be genuine and committed! As a studio, part of the barrier we break is the turnover in the industry. Clients have been with us for years, and so have their trainers. We are not about the “short term-go do it on your own” game. We want to be there with you and see you change and watch you grow as a result of our work together. We take pride in being part of that experience with our clients and that’s why we’ve decided to change everything. As a thank you to all of our current clients, and to welcome all of our new ones:
Wevive presents $40/hr Personal Training Wevive, we live, WE do this together. -Lorelei Maher
Reach Great Heights This Winter by Bob Strong Photos by Jeff Kelly
Rock climbing has been steadily gaining popularity over the last 15 years. The sport has become so popular that recently, it had been shortlisted for inclusion in the Olympics, but has sadly not yet made it in. In the modern world, rock climbing has become safe, comfortable, and easily accessible. Over the past five years indoor climbing gyms have been popping up all over North America making it easy to stop by a gym after work or school and spend a few hours climbing. The combined mental and physical challenges of climbing provide a well-balanced workout that stimulates the mind and with the body in a fun social environment. Indoor climbing is comprised of two types of climbing: sport, or roped, climbing and bouldering. Both types consist of gymnastic type movements over vertical or less than vertical terrain. The difference exists in the height and focus of each. A typical sport “route” is between ten to twenty five meters in length. In sport climbing, climbers use a rope, quickdraws, and anchors bolted to the wall to prevent dangerous falls to the ground. Indoor gyms frequently run courses to teach new climbers how to safely use all of this equipment as they require specialized skills. Bouldering, as the name implies, takes place on low lying “boulders”. No ropes are used and each fall results in a return to the ground. Indoor gyms have specially engineered pads laid out under their bouldering areas so that climbers are provided a safe landing zone. It’s a common misconception that climbing is all about pulling hard with your arms. While you will use your arms while climbing it’s a much more complete body workout then you might first notice. You’ll work your grip strength simply by trying to hold on to the different edges, pinches, and pockets that provide 56 YEGFITNESS JAN/FEB 2016
the path up the wall. You’ll activate your back, shoulders, and the rest of your core muscles to keep your body tight to the wall allowing your legs to push your weight up to the top of the wall. Getting your body into the right position to perform these tasks is part of the mental challenge that climbing provides. Scaling a wall with hands and feet isn’t an everyday occurrence for most people and there are different techniques that make it easier. The best way to learn these techniques is to watch other climbers or just to get on and try and puzzle your way to the top of a route. Most climbers want to see other climbers succeed. It’s what makes the community at climbing gyms so great. It’s not uncommon to see people sharing advice on how to do a move or cheering someone on as they attempt their latest project. The enthusiasm is infectious and is a big part of what makes the sport so great. A trip to your local gym will show you that climbing is for everyone. Because the sport challenges each athlete differently it isn’t uncommon to see climbers as old as seventy climbing next to someone as young as seven. With so many great benefits to such a diverse group of people it’s easy to see why climbing is becoming so popular. If you haven’t tried it out already head into your local gym and try it out today. I know you’ll love it just like I do.
Bob Strong is a gym Routesetter for Rock Jungle Fitness and has been climbing for over 15 years.
or a lot of people, rock climbing is often associated with either images of large mountains, glacier crossings, and Sherpas trekking their way to the top of Mount Everest, or the image of Tom Cruise dangling by his fingertips from high up a cliff face with no rope to catch him as he attempts yet another impossible mission. Thankfully for all of us who participate in the sport, neither of those are the entire story.
Local Indoor Wall-Climbing Facilities 1. Rock Jungle Fitness There are over 12,000 vertical square feet of walls space, 2 floors of dedicated bouldering walls, thirty-three top rope belay stations, and a dedicated lead climbing area. The route setting team is constantly changing things up to keep all that climbable space fresh and exciting. With new routes & boulder problems set weekly there is always something new to try! 10247 184st 780-454-7625 www.rockjunglefitness.com
2. Vertically Inclined Thousands of pounds of steel, hundreds of plywood sheets, 90 bags of cement, and 10,000 T-nuts went into the design of Vertically Inclined. Then, the staff installed more than 4,000 handholds to create 100 routes, and lined up 24 top-ropes before opening the doors to new and experienced climbers alike. 8523 Argyll Road NW 780-496-9390 www.verticallyinclined.com
3. Wilson Climbing Centre The Wilson Climbing Centre is a brand new, modern climbing structure designed in an iconic building. That will create a new gateway to the University of Alberta’s North Campus. It features a Bouldering Lounge with over 2,700 square feet of bouldering with over 40 boulder problems. The High Wall Loft spans over 7,000 square feet of climbing space to a maximum height of 48 feet with over 50 routes. 8707 Ave 114th Street 780-492-2767 www.physedandrec.ualberta.ca 57 YEGFITNESS JAN/FEB 2016