Page 1








We aren't just selling houses, we are selling a lifestyle! Let us help with your next move!







We can help you tell your story. ADVERTISE WITH US Contact for more information.


J U L Y/ A U G U S T 2 0 1 8



editor’s note


ummer is here. It’s time to rejoice and get outdoors to enjoy the weather and all that the season brings to us. For some, it’s time for holidays and to get away from the stresses of daily life. For others, it’s time to take up a new activity or sport. Perhaps hitting the trails on their bike, trying stand up paddleboarding, or going for a hike in one of our nearby mountain parks. For me, I always make a list of things I plan to do during the summer and try to work through everything on the list. Everything from doing some work around the yard to camping in a new spot that I’ve never been to before. Spending more time with friends and making some new ones. Enjoying my time with my family before our kids get too old to really want to spend much time with us. This year, I’ve made another commitment to get back into sports. I’ve played sports all my life and as I’ve gotten older, I’ve fallen into the routine of heading to the gym to stay healthy and being on a team has always been something omitted due to a lack of time. Working out at the gym is great for your health, but it’s also fun to be part of a team and enjoy everything the game has to offer. We recently put a YEG Fitness soccer team together through the Edmonton Sport & Social Club and even though we didn’t have the best season, it was so much fun getting out of the gym and putting all that training to the test. This summer, we’re making a challenge to you to step out of your comfort zone and do something for your wellness that you’ve never tried before. With that in mind, I’d like to share that we are planning an event in September for fitness and wellness professionals to help them grow their brands and learn new ways to engage with their communities. Strive Summit will be an amazing learning opportunity for wellness professionals for their personal and business growth. Check out for more details. In the end, you get out of your summer what you put in and we hope you’ll put yourself out there to do something that takes care of your personal growth. No matter what your goals are, summer is a great time to reconnect and focus on you.






Keri Bauer

Meaghan Becker

PHOTOGRAPHERS Jeff Kelly Patricia Doiron Justin Pulongbarit


Printed in Edmonton, Alberta, Canada.

CONNECT WITH US @yegfit /yegfitness @yegfitness For advertising inquiries, contact

No part of this publication may be copied or reprinted without the permission of YEG Fitness. 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.


J U L Y/ A U G U S T 2 0 1 8



Have you ever left a nerve-racking challenge and immediately wished for a do over? Maybe after a job interview, a performance, or a difficult conversation? The very moments that require us to be genuine and commanding can instead cause us to feel phony and powerless. Too often we approach our lives' biggest hurdles with dread, execute them with anxiety, and leave them with regret.

Amy Cuddy has galvanized tens of millions of viewers around the world with her TED talk about "power poses." Now she presents the enthralling science underlying these and many other fascinating body-mind effects, and teaches us how to use simple techniques to liberate ourselves from fear in high-pressure moments, perform at our best, and connect with and empower others to do the same.

By accessing our personal power, we can achieve "presence," the state in which we stop worrying about the impression we're making on others and instead adjust the impression we've been making on ourselves. As Harvard professor Amy Cuddy's revolutionary book reveals, we don't need to embark on a grand spiritual quest or complete an inner transformation to harness the power of presence. Instead, we need to nudge ourselves, moment by moment, by tweaking our body language, behavior, and mind-set in our day-to-day lives.

Brilliantly researched, impassioned, and accessible, Presence is filled with stories of individuals who learned how to flourish during the stressful moments that once terrified them. Every reader will learn how to approach their biggest challenges with confidence instead of dread, and to leave them with satisfaction instead of regret.

contributors Aga Wajda-Plytta

Ruhee Kassam, M.Aud., R.Aud

Jen Rawson

Sarah Dawne

Aga is the founder of Herbologie and main curator of all products and recipes. Her vision is to showcase the simplicity and functionality of spices and herbs while encouraging the conversation around their provenance, extending the farm to table value system for the first time to spices. She is inspired by the origins of botanicals, fellow herbalists from across the globe and her own use of spices to complement her active outdoor lifestyle. From individual spices to botanical blends, every decision she makes is to provide you with socially responsible, high quality ingredients that you can enjoy everyday.

Jen is a Registered Dietitian who specializes in gut health and food relationship at Ignite Nutrition Inc. in Calgary, helping people both in person and online. Additionally, she authors the blog Pretty Little Grub which focuses on Intuitive Eating and joyful movement.

Mandy Trapp

Mandy Trapp had worked in the health and wellness industry for 15 years before launching her own meditation company in 2012. Lifestyle Meditation was founded as an education-based, socially conscious company that believes in making stress management and spiritual growth easy and accessible for everyone. As a mother of three and wife to a successful entrepreneur, Mandy understands the demands of juggling a busy life. 6


J U L Y/ A U G U S T 2 0 1 8

Ruhee completed her Bachelor of Education degree in Elementary Education with a focus on Educational Psychology from the University of Alberta in 2008. She then went on to complete her Masters of Audiology degree at the University of Queensland in Brisbane, Australia in December 2011. When Ruhee is not working at the clinic, you can often find her at YEG Cycle where she is a spin motivator or spending time with her family.

Sarah is a kinesiologist as well as a dedicated yoga teacher & practitioner serving Edmonton and surrounding areas. After completing her degree in kinesiology from the University of Alberta, Sarah went on to take her yoga teacher training with Michele Theoret of Empowered Yoga and recently completed her RYT 500 designation earlier this year. She works with a wide demographic of people including athletics, older populations, and people with injuries or limited range of motion. Sarah is passionate about educating her students on the relationship between body and mind, how their bodies are designed to move and how to live optimally in their own body. For more information or to find Sarah’s schedule, check out

It is that time of year again where we are outside, rain or shine (and sometimes snow), playing the good ol’ game of soccer. Whether you play for all of the glory or just for fun, Optimize wants to make sure your trusty (and maybe a bit rusty) knees do not cause you any trouble this season! The ACL is an important ligament that helps to stabilize your knee and ACL injuries are quite common in soccer. This injury often occurs when your leg twists while your

foot is planted. Majority of these injuries are non-contact in nature which means there is some work to be done if you want to avoid becoming the next ACL victim. We want you to be able to play as hard as you can and as long as your heart desires! Here are some prevention and rehab exercises that you can try to ensure you are in “optimal” shape for the soccer season:


Stand on one leg and slowly lower into a squat. Once you touch the bench, stand back up. Repeat on the other leg.



Start with feet shoulder width apart and band around knees. Take small shuffle steps to one side and then go back in the opposite direction.


While kneeling on the ground, have a friend secure your ankles. Slowly lower your entire body towards the floor. Use your hands to catch yourself.

7 8 0- 4 5 5 - 5 06 8 / / www.opt i m i z eph y s io . c o m mob i l i ze • s t a bi l i z e • opt i m i z e

Start behind the bosu and jump forwards with one foot. Stick the landing and hold briefly. Repeat on the other leg. Can also jump onto bosu from the side.

Cheers to the hot summer we have all be craving. By Aga Wajda-Plytta - Herbologie

Summer in Edmonton is filled with outdoor activities, late nights enjoying patio weather and soaking up all those sun-filled days. Our palettes crave fresh flavours and our bodies long for nourishment; awakening from the depths of winter. The following recipes will use a variety of botanicals, showcasing their diverse uses, unique yet familiar flavours and purposeful benefits.

ENERGIZING HASKAP A little bit about the botanicals: Rosy Farms Haskap berries are considered to be a “superfood” due to their rich nutritional makeup of antioxidants and anti-inflammatories. Compared to many other berries, haskaps are superior in their total antioxidant content where much of their therapeutic benefits come from anthocyanins, a type of phenol that gives the haskap its characteristic colour and flavour. Herbologie Endurance Blend features cordyceps, a mushroom known to act as a mild stimulant and fight stress and fatigue. This natural increase in energy levels is supported by the ability of this mushroom to aid the supply of ATP in the body, your source of energy during exertion. Complemented with ginger and mesquite for a subtle flavour enhancement and warming properties for the body.



J U L Y/ A U G U S T 2 0 1 8

1 C milk (any preference) ½ C Kefir 1 C frozen ROSY FARMS haskaps ½ banana 1 Tbsp pumpkin seeds 1 Tbsp hemp hearts 2-3 dates 2 tsp HERBOLOGIE endurance blend Ice *to preference In a blender, add all ingredients. Blend on medium-high for 40-50 seconds (if too runny add more ice). Enjoy before an outdoor activity, workout session or take with you to sip while strolling one of Edmonton’s outdoor markets.

SUMMER SPIRITS 1 tsp maple syrup 1 tsp apple cider vinegar 1 tsp fresh lemon juice 1.5 oz STRATHCONA SPIRITS gin 0.5 oz HERBOLOGIE edible flower simple syrup 6 drops Echinacea tincture Large square ice cube Topped off with carbonated water Garnish HERBOLOGIE Edible Flowers Combine and stir vigorously maple syrup + apple cider vinegar + lemon juice + gin + simple syrup + tincture. Add ice and top off with carbonated water. Garnish with edible flowers.

A little bit about the botanicals: Herbologie Edible Flowers showcases dried blossoms from red clover, calendula and dandelion that are Alberta grown and wild harvested. Red Clover has a gentle influence on the lymphatic system, playing a key role in immune function; dandelion’s long history of use in optimizing digestion, aids the breakdown of fat and cholesterol; and calendula complements this mix in both those functions & adds beautiful colour to any meal. Echinacea is suggested to be a top immune-benefiting botanical and is a great addition to your garden. Easily grown, hardy, strong and vigorous, extensive studies indicate this botanical influences immune function, raising the body’s natural resistance. The root, leaf, flowers or seeds can be used as tea or tincture and may be taken at first sight of a cold. With the use of any botanicals, always seek the advice of a competent health care professional for your specific health concerns. If you have a medical condition or are pregnant please consult your primary health care provider before use.


J U L Y/ A U G U S T 2 0 1 8



SEASON PASS NEW this summer, get unlimited access to outdoor pools for one great price. Child






Available for a limited time. Pick up a season pass today at any City of Edmonton recreation centre, or outdoor pool.



SOAK UP THE SUMMER AT AN OUTDOOR POOL Warm weather is officially here and it’s time to get out into the summer breeze. Edmonton is alive with outdoor recreation opportunities to keep you and your families active, offering everything from parks and trails to sports fields and even four amazing outdoor pools. Each City of Edmonton outdoor pool offers a unique experience depending on your interests. Here are a few ideas to kick your next visit to an outdoor pool up a notch.

QUEEN ELIZABETH 9100 Walterdale Hill

OLIVER 10315 119 Street

Take your swimming gear to Queen Elizabeth Outdoor Pool this summer and enjoy some sun while you get your laps in. Located next to Kinsmen Sports Centre in the heart of Edmonton’s River Valley, you can try some amazing trails when you’re done, or get a game in on the sports fields.

As the only City of Edmonton Outdoor Pool equipped with giant aquatic inflatables all summer long, Oliver Outdoor Pool is already bouncing with fun this summer. This amazing pool is conveniently located downtown and offers a sundeck, waterslide, picnic tables, and tantalizing concession.

Queen Elizabeth’s the only outdoor pool in Edmonton that features guaranteed hours, so you can be sure it’s always available to you. The pool also features a six lane, 25-metre pool with a zero depth entry, diving boards, spray and sun decks as well as a well-stocked concession.

Whether you decide to spend the whole day here or just come for a couple hours this pool will keep all ages entertained for the duration of your stay. Bring your swim wear and go see what The City of Edmonton has to offer; we don’t think you will be disappointed!

FRED BROADSTOCK 15720 105 Avenue

MILL CREEK 9555 84 Avenue

This family-friendly pool with all new amenities is a great option for you and your friends and family this summer. Kids can play in the spray park or learn to swim in the teach pool while parents can take their laps into the sun. Stay for lunch as well. With a big sun deck and plenty of picnic tables there’s space for everyone.

Every summer this bustling outdoor pool is named an Edmonton favourite. Surrounded by beautiful parkland trails it’s easy to see why. Whether you decide to go for a hike and then cool off poolside, or you want to set up camp on the sundeck for a day with friends, this pool creates and environment that everyone is sure to love.

Fred Broadstock outdoor pool is the perfect place to cool off this summer. Open from 11am to 7pm daily, you’ll be able to head down whether it’s after work, or right before lunch.

Located right off Whyte Avenue, this outdoor pool is easy to find and is a popular destination for people coming to visit the city. With all the amenities you could ever ask for, Mill Creek pool will be sure to help take your next outdoor adventure to the next level.

Janine Ouderkirk



J U L Y/ A U G U S T 2 0 1 8

Janine Ouderkirk 1. It's Sunday morning. What are you having for breakfast? My husband makes the ultimate omelettes on Sundays. 2. When you're headed for a workout, what's on your music playlist? Everything but my fav's are the older ones Roxette, Bruce Springsteen, Steve Earle, Madonna and Journey. 3. If you could attend one fitness event this year, what would it be? I'm pretty excited for the Strive Summit I think it's going to be fantastic. 4. What's the best thing about the fitness scene in YEG? The fitness scene in YEG is fantastic it's very inviting it feels like family. I have met so many wonderful people at different events, gyms and studios over the years. 5. If we were buying, what are you drinking? I'm pretty simple I love a cold pint of beer. 6. What's your one guilty pleasure? I would definitely have to say Reese Peanut Butter Cups. 7. What's on the top of your bucket list? Plunge off the Highest Bungee Jump in the World (Macau, China) In the city of Macau, the AJ Hackett tower offers the world’s highest bungee jump. 764 foot fall and jump you can see the Great Wall from the top. You can also do it at night! I'm an adrenaline junkie!!! 8. Where would you like to go on your next summer vacation? We want to take a family vacation to Europe. 9. What's in your gym bag right now? 2 pairs of shoes, headphones, ponytails, deodorant, glucose tabs (silly low blood sugars), lock and a water bottle. 10. What words do you live by? Be yourself no matter what. Be fearless, don't be afraid to show people who you really are and go after whatever it is you want. Current favourite quote to go with that. “Mirror, mirror on the wall, I’ll always get up after I fall. And whether I run, walk or have to crawl, I’ll set my goals and achieve them all.”


J U L Y/ A U G U S T 2 0 1 8


STRIVE SUMMIT IS COMING TO EDMONTON You've got a message and a mission that changes lives. We want you to grow your impact online and offline. At Strive Summit, you'll learn the tools and strategies to get your work where it belongs - into the hands of those who need it. It doesn't matter if you've never touched social media or if you're already selling your brand like a pro, you'll meet experts who will help you take your first, or next big step. Why You Need To Be Here - Influence • Advocacy • Visibility Most health & wellness practitioners spend significant time with clients or alone doing research. When it comes to breakthroughs in their practices, product launches or growth, we’ve brought together the experts who have “been there, done that” so you don’t have to go it alone. You’ll learn exactly what you need from people who’ve accomplished what you want to do. No more guessing. No more internet rabbit holes. What You'll Do - Workshops • Breakouts • Roundtables Yes, we’ll be do training and have keynotes, but we’re committed to delivering actionable takeaways for your business and practice. Whether you want to write a best-selling book, launch a product or find more clients, Strive Summit is so interactive you’ll never sit through anything you can’t use IMMEDIATELY. We’ve put together a lineup of local and international speakers that will be sharing their expertise with attendees. THE DETAILS: September 15/16 MacEwan University Edmonton, AB For the full line-up and to register, visit

Making Fitness A Priority F

Tim is Concordia University’s 8th President and Vice Chancellor. He has been at Concordia for 15 years as a Professor in the Faculty of Education, and during this time also served CUE as Dean of Research and Faculty Development, and Vice-President Academic and Provost. Before joining Concordia Tim was on faculty at Monash University in Melbourne, Australia, where he completed his PhD. Both Michael and Tim have reached the pinnacle of success in their careers and, while not always easy, have made fitness a priority in their lives. With the responsibilities leading over 2000 staff and students, they have found time to remain committed to their personal and professional growth. 16


J U L Y/ A U G U S T 2 0 1 8


Michael Wade and Tim Loreman are both well known in the city for their work at Concordia University of Edmonton. Mike graduated from Concordia in 1995 before going on to earn his MBA from Dalhousie University. He returned to Concordia in 2011 to join the Board and eventually become Chair in 2015.


itness for so many is a part of our lives that takes a back seat when work or other obligations become a priority. It’s often difficult to juggle the needs of work and family life with that of maintaining our own personal health. But by making your personal care a priority and making it part of your daily routine, you don’t need to choose one or the other. There is time for you to make fitness a priority and keep up with your work and family responsibilities.

Other than playing hockey as a child and in many beer leagues during his 30's, Michael hadn’t been involved in a true fitness program prior to 2016. In 2016, encouraged by a physician friend and faced with turning 50, he got a membership at a downtown gym and bought some training sessions. He soon found out that he enjoyed strength training and after having some success building his bench press, decided to enter his first powerlifting competition in November that same year. After bench pressing 115kg, he was hooked. Since then, Michael has competed in four other competitions highlighted by qualifying for the Western Regional Powerlifting Championships and setting a Bench Only provincial record for his age and weight class. He will be competing in the provincial and regional championships this year with the goal of qualifying for the National Championships in 2019. Throughout Tim’s life, his fitness levels have varied. He has always struggled with his weight and keeping it off has been the main focus of his fitness efforts throughout his life. He has been a medium distance runner since his early 20s, and ran the Melbourne marathon in 1999. He once heard that ‘you can’t outrun a bad diet’ and in his case he has come to realize that this is true. Tim has enjoyed various sports throughout his life but claims that he is not a naturally gifted athlete by any means. As a kid growing up in Australia, he enjoyed cricket and Australian Rules Football. When he moved to Canada in his early 20s, he learned downhill skiing as well as cross-country skiing and has participated in a couple of Birkebeiners.


J U L Y/ A U G U S T 2 0 1 8


GET FIT WITH CAREIT Weekly pre-prepared meals to keep you healthy!

Healthy eating can be time consuming and expensive. With Careit you can customize your own meal plan to accomodate your busy lifestyle. We can provide up to three meals a day, including a snack, six days a week - all fresh, hormone and antibiotic free, affordable, and delicious!

OPTION 1 $27 / day - breakfast - lunch - dinner

than less per l! mea



OPTION 2 $23 / day - lunch - dinner


OPTION 3 $31 / day - breakfast - lunch - dinner - one (1) snack

For ordering and inquiries go to


Recently, Michael joined the Asgardian Powerlifting Club at Evolve Strength and attends twice a week. For general fitness he also keeps up with his cardo by attending classes at World Health once or twice a week. Believing that physical activity is beneficial for mental health, he credits this with his success in both his performance in powerlifting and in the success he’s achieved in his career. For physical fitness Tim runs six days a week, currently at distances between 8kms and 21kms. He enjoys the longer distances once a week. He has also recently started powerlifting, with a focus mostly on bench press. He is competing once again just for fun knowing that it’s an important part of his overall health rather than doing it to set any records or win any titles. Tim acknowledges that mental fitness is tougher for him. He has a stressful job, and a very busy one at that. It is hard to take a break and he never seems to be able to ‘switch off’; even on vacations. It helps that he enjoys his work and has a very supportive family and group of colleagues. He too credits his physical fitness activities with helping out with his mental fitness. Both Michael and Tim recognize the importance of keeping active and healthy to their overall health. While they both are pulled in many directions in the day with faculty and student needs as well as their responsibilities at home, they have found that making fitness part of their routine has allowed them to succeed in both their personal and professional lives.

Tim and Michael wanted to acknowledge Ian Wheat for all he has done to help them reach their fitness goals in his powerlifting club.



J U L Y/ A U G U S T 2 0 1 8

How Will The Legalization of Cannabis… “FIT”? by Neall Alden What if instead of reaching for your over the counter pain medication post your gruelling exercise or training regime, you instead turned on your vaporizer or grabbed one of your edibles? In Summer 2018, Canada will be transformed and a multi-billion dollar industry will literally rise from the ground. As this change takes root, consider the question: what impact will this legislation have in the fitness & athletics realm? What we do know is that cannabis has been popular in the athletics world for a very long time with notable users in virtually every facet of professional and Olympic level sports; Winter Olympian and snowboard bronze medalist Ross Rebagliati, Heisman Trophy winner and NFL Pro-Bowler Ricky Williams, the NBA’s all-time leading scorer Kareem Abdul-Jabbar, Cy Young award winning pitcher Tim Lincecum, Ronda Rousey who virtually launched women’s MMA, and of course, the most decorated Olympic athlete ever, swimmer Michael Phelps.

We can certainly make the argument, many of those listed above primarily use the plant recreationally, but the medical and training benefits of marijuana are only now beginning to come to the forefront of many conversations in athletics. But for many, the buzzy effect of being “high” is a deterrent from utilizing cannabis. However, with the recent rise in popularity of the marijuana extract Cannibadiol (commonly referred to as CBD) giving users all the benefits of the calm, relaxing, anti-oxidizing features without the buzzy or fuzzy high experience, there may be more options for exploration. From anti-inflammatory properties and pain management in relation to performance and recovery to antianxiety control, sleep aid and carb loading appetite assistance, the user generated therapeutic benefits of cannabis are well documented and research continues to pour in. And now, with legalization, access to these medicinal properties will be more in reach of the everyday gym goer and recreational sportsman. Of course it is important to note these benefits only occur in their entirety via vaporizers or edibles avoiding the toxic substances involved with burning of the plant matter itself. And, let’s also still be very clear here, abuse via overuse and misuse, as with any medically ingested

substance, can pose potential health risks, so always consult your physician before use. However, when faced with the alternatives to pain management and recovery through synthetic drugs like prescription painkillers or even over the counter options like acetaminophen and ibuprofen, a natural, non-addictive approach certainly must be preferable to athletes. A recent High Times article by Mark Miller documented the “Top 10 Reasons Pot is a Better Choice Than Prescription Drugs,” and another article by Corinne Keating tackling this same issue in FIX last year on the 2017 holy day for cannabis users, April 20th, entitled “Is Medical Marijuana More Effective Than Painkillers?” In the realm of opinion, public and professional opinions seem to be merging. In light of the recent recreational legalization of marijuana in Alaska, Oregon, Colorado and Washington, and many more U.S. states following suit, Canada has access to working models just across the border as we figure out our province by province approach. So with all this change, maybe it is also time to revisit why marijuana is currently listed as a banned substance in most every competitive sporting regime. The largest obstacle to doing so may be changing perception of cannabis after it has been grouped with some of the world’s most addictive and

harmful chemical drugs for so long. The Ultimate Fighting Championship (UFC) recently relaxed its rules on cannabis use, perhaps out of necessity, but with federal legalization in Canada and the state legalization in the USA, perhaps it’s time to start having the conversation about lifting it as a banned substance in many other sports as well? The bottom line here is change is coming, and as with all change, we have new opportunities to form new habits and thoughts about this misunderstood plant. Edmontonians are already experiencing industry growth and job generation with Aurora Cannabis setting up shop just outside of the city proper near Leduc, not to mention the dozens of small to medium size cannabis business models coming to life around our fair city. Now, I am not saying we are going to see Connor McDavid on the cover of High Times magazine anytime soon, but with the leap in knowledge this change will bring, maybe we should all start shifting our view of the role of cannabis in the athletic world from scary substance to supportive substance. Just remember…puff puff pass, Connor, puff puff pass.

As seen in

Last stop before swimsuit season. The gentle way to destroy fat. UltraShape Power, the fat reduction system that uses ultrasound technology to destroy fat in just three virtually painless treatments. This truly comfortable walk-in, walkout procedure takes approximately 30 minutes per treatment area. It precisely targets fat cells and can be customized to your shape. Only available at Bliss YogaSpa.

Bliss YogaSpa 5954 Mullen Way Edmonton 780.432.1535


J U L Y/ A U G U S T 2 0 1 8


Kelly Talbot The Hardest Job In Hockey


oving to a new city for a job can be extremely stressful. Uprooting your life, finding a new place to live, developing new friendships and finding a new place to stay active all add to the anxiety. But in many cases, it can also be a rewarding experience with its new adventures and a feeling of starting fresh. For professional athletes, it’s part of the job. Unless your name is Steve Yzerman or Maurice Richard, you’re unlikely to finish out your career in the same city that you were drafted to. It’s tough on the players to bounce from city to city, but it’s even more difficult on their family or partner. While the player is off on the road for half the season, their significant other is often left back home to hold down the fort and keep things running smoothly. When Cam Talbot was traded by the New York Rangers to the Oilers in 2015 it was a move that allowed him to move out of the position as a back-up to Henrik Lundqvist and earn the chance to be a starting goalie in the NHL. A dream opportunity for any young hockey player. The life of a hockey wife however can be quite different. Kelly Talbot grew up in Texas after moving there from Michigan in 2002 for her sophomore year in high school. Her parents owned an ice rink and her dad and brother played hockey, so you can say that hockey has always been part of her life. It was a rough transition moving to a new city and a new school, but Kelly made the best of it by trying out and playing nearly every sport she could. Texas is still home to this day with her family still living there. She and Cam married in 2012 and life has been an adventure ever since. “Life as a hockey wife is great,” she says. “It definitely has its ups and downs. You get to see your husband pursue a childhood dream which is worth it in itself.”





J U L Y/ A U G U S T 2 0 1 8

The excitement and experience that comes with traveling and living in different cities is not for everyone, but the opportunity to make so many lifelong friends makes it worthwhile.

“I always call it a double edge sword, you get to experience so many good things, your husband gets to do what he loves every day. But you do get extremely lonely and when you have children you’re doing a lot of it alone when they’re gone.” She feels that it’s just as tough on the players since they miss everything happening at home and if they have kids, there are missed milestones that they will never get to experience. Everything from a first step to a first word are often missed while away. Snapping a video or sharing the moment on Facetime just can’t replace the experience of being there and she knows that is the toughest part for Cam. When the couple first met, Kelly worked in the hotel industry. She describes herself as a people person and it was the perfect profession for her. While they were dating, she kept working and would go visit

Cam when she could. After they got engaged she was extremely torn on whether to move with Cam while he was playing in the AHL with the Connecticut Whale in Hartford or to continue growing her career. “I ended up quitting and moving with him which was hard,” she says. “It’s hard to find yourself again when you’re in a new place and nothing is familiar. I tried finding jobs that would hire me only for the hockey season which in hotels in nearly impossible. I started to nanny because it was the best way to make money and also do what I love which is caring for kids.” Unless you’ve been part of that life, it’s difficult to imagine what the player’s wives go through. The only comparison I could think of would be that of a military wife. It is a difficult choice to give up your own pursuits to be able to allow your spouse to pursue their dreams. I know many will say that it’s


J U L Y/ A U G U S T 2 0 1 8


probably made easier by the kind of money that their husband makes, but that still doesn’t make it any easier mentally. “No one realizes it but it’s tough for us “hockey wives” who uproot for our significant others to find jobs that might be only for a single season. I definitely felt lost and lost myself as a person for a good chunk of the beginning. This life is glamorous at times don’t get me wrong but when you dig deep down and get to know me there’s a lot that you miss.” Things are far different today than they were a generation ago when it comes to welcoming players and their families to the team and the new city that they will be calling home. Everything from arranging housing and helping the families get adjusted to their new surroundings are part of the culture every NHL team has adopted. Coming into Rexall for the first time was a nerve wracking experience for Kelly. With a new group of girls and a new team, she was scared and felt out of her comfort zone. “Once I walked into the wife’s lounge, I felt so welcomed! The girls were so friendly I just couldn’t believe it! A big tribute to that would be Jill Metz, who used to work for the Oilers. She did everything she could to make sure all the girls were taken care of, new and old!” When you join a new team, it’s not just the player who is joining, it’s their entire family. There are wives and girlfriends who have been there for years and those who are new coming in at the same time. It’s been a great experience for Kelly as she has made lifelong friends from both teams they’ve been on. She looks at it in a way that they’re all in it together, where their significant others all do the same thing and they are alone when they’re gone. She does her best to make the most of bonding with the wives and girlfriends and doing “girls nights” and watching games together. There is no one else who understands the crazy lifestyle they are living more than them.



J U L Y/ A U G U S T 2 0 1 8

In 2016, Kelly and Cam welcomed their twins to the Oiler family. Landon and Sloane are regulars now at Oiler games wearing dad’s jersey and cheering him on from home when he’s on the road. Not having family close to Edmonton has been the toughest part for Kelly. “The day we had the twins, that night Cam went home to sleep for the game the next night. It’s just like that. back to work mode for him!” It was a hard adjustment for Kelly trying to make sure that Cam got his sleep then trying to feed two babies at once while pumping day and night. She feels so lucky that she had the help of her mom who was in town for almost a month after their births. For her what was important was making sure Cam and the twins were taken care of as much as possible. As you can see if you follow Kelly on Instagram, Cam is such a hands-on dad that he tries to make up for all the lost time when he’s away from home in the time he has with them. Last summer, Kelly and Cam decided to make Edmonton their home. While most players leave the city for the off season and head back to their “real home,” they decided to set roots in Edmonton to raise their little ones. Once they had the twins, they thought long and hard about what to do. They still had a house in Ontario but knew that wasn’t going to be their forever home. “We made really amazing friends with all our neighbors once we moved to Edmonton. We loved the area and so many kids! We just knew we wanted our kids to start growing up here, it reminded me exactly of my childhood, kids playing street hockey and just being outside all summer

long! That’s exactly what I want for the twins, I want them to play tag, go to the parks, play with bugs and just enjoy being a kid!” For any new mom, you struggle to find that balance of taking care of your children and yourself. Kelly struggled with postpartum anxiety after having the twins and wouldn’t leave them longer then 2 hours at a time. This made it difficult for her to find the time to take care of herself mentally and physically. “I absolutely love Pilates reformer classes. That is where I can strengthen both my body and my mind and take a break from worrying. Little by little I got back into my work out game, I train at Body by Bennett 5 days a week and I love my trainer Karla! It’s great having someone push you but totally understand when I’m late because either Landon or Sloane are having a melt down!” She knows the importance of being as healthy as she can be so that she will be able to chase her kids around for as long as possible! There are days where her anxiety still kicks in about leaving them and she has found that she needs to remind herself that she needs to do it for herself! “Any moms out there know how hard yet how rewarding being a mom is. You tend to take a back seat in taking care of yourself. I struggled for a really hard time & sometimes still do. It’s just so important to take that time out for yourself to refresh and reset!”

587.521.0667 6905 – 172 Street NW


J U L Y/ A U G U S T 2 0 1 8


e h t f o e l t t a b

s e s s e mattr

Most people are acquainted with the Casper and Endy mattress brands – if not through use, then at least through their advertising online and on television. The question we often face is which is the better of the two? This is genuine Battle of the Mattresses. We took the battle “to the mattresses” to let you know how each faired. Casper is a very popular mattress brand in the US and one with a good marketing budget that gets their name known. Endy, on the other hand, is the new kid on the block from Canada. The Endy brand has had success in Canada after securing one of the biggest deals of all time on Dragon’s Den.



J U L Y/ A U G U S T 2 0 1 8

construction and materials

Endy The Endy mattress offers excellent support for lightweight and medium weight sleepers (like myself). Heavier weight people will find it medium to medium firm. In other words, the support provided by this mattress is good enough for most people. Another excellent feature of the Endy mattress is its edge support. You can sit comfortably on the edge of this mattress without feeling you are going to fall off. If you tend to lie towards the edge of your mattress, the edge support of the Endy Mattress is ideal for you. Along with the low motion transfer between couples, the edge support of the Endy mattress makes this an ideal mattress for couples. I tend to move around a lot when I sleep, and my wife barely noticed any movement in the mattress. The gel-infused memory foam of this mattress helps to reduce the heat build-up around your body. This is an important property for many people who wake in the night sweating and feeling hot. It is a good mattress for those with high metabolic rates that tend to feel hot, even when lying still.


J U L Y/ A U G U S T 2 0 1 8


construction and materials

Casper The Casper mattress comes in four layers, although its overall thickness is just 9.5 inches – a half inch less than the three-layered Endy mattress. The top layer brings bounce and some comfort but perhaps not as cooling as the gel infused memory foam of the Endy. Perhaps the Endy is just ahead with its top layer, although couples may prefer the bounce to the cooling. The Casper mattress is not a genuine memory foam mattress since it is constructed with a just single 1.5inch layer of memory foam in its second layer – beneath the 1.5 inches of Dunlop latex which is likely to annul the properties of the memory foam layer beneath it. This relatively thin layer will have some effect on support though 1.5 inches is not much. It is designed to allow contouring of the mattress to your body, although memory foam can be warming without a cooling gel.

endy vs casper: a comparison If you like memory foam, then Endy wins hands down. If you don’t like the feel of memory foam, then Casper is for you. The comfort of the Endy memory foam will appeal to many people. If you like a softer mattress with excellent comfort, then Endy wins easily. If you prefer a firm mattress then the Casper mattress will suit you better. The Casper has a bit more spring to it than the Endy mattress. That might make the Endy mattress better for snorers since it tends to prevent tossing and turning in the bed. It tends to keep side sleepers on their side rather than turn to their back (the classic ‘snoring position’.) The ultimate conclusion is that there are many differences between the Endy and Casper mattresses. Which you prefer will be a matter of preference:

Softer mattress: Endy Memory foam experience: Endy Snorers: Endy Sex: Casper Harder mattress: Casper Stomach Sleeper: Casper Feel hot in bed (temperature-wise): Endy So, it is very much a matter of personal preference. Young couples may prefer the Casper for obvious reasons, while the elderly or singles who prefer a softer mattress would prefer the Endy mattress.

conclusion As with any comparison between two options, there are pros and cons for each. The choice between Endy vs. Casper involves more than just the initial impression you may get when you test each of them out. Many people choose their mattress by lying on them and feeling how comfortable they are. There is more to choosing a mattress than that: young couples may need some bounce, so they don’t exhaust themselves overcoming the ‘clinginess’ of a deep memory foam mattress. The elderly may prefer soft comfort, while snorers may need a mattress that can help them remain in their preferred sleeping position all night. Our review and comparison of each should help those with these different requirements to make the right decision for them.



J U L Y/ A U G U S T 2 0 1 8



Calling all YEG athletes. As an athlete, you know that your health and wellness is a critical component to your performance. It isn’t just about eating right or reducing stress. It is more than getting the occasional massage to relieve aches and pains. Any athlete knows that health and wellness is just as important as training. Park Integrative Health is here to support you. In training better. Feeling better. Living better.

Family Medicine

• Our Family Physicians are committed to ensuring that you are well. What is better – they believe in working with allied health professionals to address your health needs. Our physicians are taking new patients every day.


• Acupuncture has been used for thousands of years for so many conditions including pain and stress. Don’t wait until you are injured to come and see one of our outstanding acupuncturists – let us be part of your preventative health treatment plan!

Laser Therapy

• Have you had laser therapy? If not, you’re missing out. Low-level laser therapy or photobiomodulation is a non-invasive, pain-free treatment that is proven to promote healing of the tissues of the body. Don’t let any injury drag down your performance this summer.

Dietetics and Holistic Nutrition

• Our Registered Dietitian and Certified Holistic Nutritional Consultant are here to help you improve your athletic performance with an individualized nutrition plan.

Massage Therapy

• Nursing an injury? Feeling stiff and sore from your hardcore training? Our massage therapists can assist you by using a variety of techniques including: cupping, myofascial release, deep-tissue, relaxation and sports-massage.

Energetic Healing

• Every athlete knows that optimal performance occurs in the window of optimal arousal. Did you know that reiki can help you access “the zone”?

Cosmetic Acupuncture

• When you are training and playing hard – your beautiful face is subject to the elements. If you need support in reducing those fine lines and wrinkles let our Registered Acupuncturist keep you looking as young and healthy as you are with cosmetic acupuncture.


• Take care of your body. Take care of your mind. Talk to one of our counsellors this summer to set you up for success. Have you read our #MyHealthJourney Blog?

Check it out at | 780-570-8480 @parkintegrative


Park Integrative Health

J U L Y/ A U G U S T 2 0 1 8


Single Track Mind By Andre Lessard

When you lace up your running shoes and step out your door in Edmonton, you are not far from a trail. We are lucky to have one of North America’s largest green spaces. There are over 20 major parks along with over 150 km of trails linking them together inside our Ribbon of Green. You can feel at one with nature, feeling miles away from the urban sprawl, while being in the core of our city. You have probably run the gravel pathways along the river before. These are well maintained nature pathways. My favourite trails in the city are the lesser known single track trails that are woven among the main pathways along the river and throughout the ravines. That narrow trail, wide enough for one person, that shoots out from the main path is a single track trail. Single track are technical trails. They have climbs and dives. They dip and weave. They do not stay straight and flat for very long. These trails are exciting and challenging for runners looking to switch things up from the old routine. These are not as well maintained as the wide gravel trails; they are uneven, and there are rocks and roots to consider with every step. A good pair of trail running shoes is recommended as the traction they offer is necessary.



J U L Y/ A U G U S T 2 0 1 8

Here are some of my favourite single track trail segments in Edmonton.

1. Hawrelak Park to Whitemud Park (Easy) For the double track, it is one of my favourites. From Hawrelak to Whitemud the trail undulates and leads to a long climb up to the popular End of the World look out (this is however now designated as a no trespassing area). To hit the single track, take the double track path from Hawrelak park. After the first quick descent the trail will climb back up, here on your right you will see an obvious single track trail. You can follow this all the way to Quesnell Bridge better known for the Silver Balls sculpture. his trail gives a different perspective to the End of the World look out from below. Another advantage to this trail is that you can shoot out of the trail to the paved pathway and have a chance to pet some horses at the Equestrian Park! It is also a good excuse to catch your breath!

2. Forest Heights (Easy/Challenging) This area is lush with trails to explore. Park at the Mcnally High School and from here you will make your way to the lookout directly East from the school. You can follow a paved path to the benches. Take in a breathtaking view of our city and the valley and then drop into the trail! There are many options of trail; you can go all the way down to the river and take the flatter single track by the water, or you can stay a little high and take in a few up and downs. These trails go up river towards the city and can take you all the way to the Accidental Beach!

3. Masters Degree (Challenging) Masters Degree is in Emily Murphy Park. This trail is above the double track trail that lines the river below the University. The best way to find this trail is to begin at the Emily Murphy Parking lot. As you make your way East towards Kinsmen along the double track trail, you will pass the yellow gate and the path will dip down to the left. Just here is where you will see a narrow single track to the right. This path will follow a fence until you come to a fork and a break in the fence to your right. The trail begins with an old tree stump and a quick climb. You are now on Masters Degree! There are a lot of ups and downs along with many switch backs to keep things interesting! My best tips for hitting trail in our city is to stay hydrated. Wear trail running shoes, you will be thankful for the traction! Be mindful of other trail users, keep an ear out for other runners and cyclists that may come up behind you to pass. Always move to the right (so long as the trail permits) to allow others to go by. Share the trail, it is for everyone! Most importantly, it is okay to stop for a moment to take in the nature. We are lucky to have such a large green space in the core of our city. There is always something new to explore in the river valley.


J U L Y/ A U G U S T 2 0 1 8


yoga postures to

clarify the mind By Sarah Lindquist A strong, clear mind helps us build mindfulness, focus, self-awareness, resiliency, and may even help to decrease stress, anxiety, and the need for external validation. Yoga can be a great tool to support us in grounding down & reconnecting with what’s going on internally when we’re feeling disconnected. Forward bending postures allow gravity to promote oxygen & blood flow to the brain, helping with mental efficacy while balancing yoga postures challenge both body & mind to remain grounded, focused, and centered. In order to remain in the pose successfully, the mind works to clear excess clutter to better focus. Seated postures help to calm the body and downregulate the nervous system. When paired with the breath, the following postures can help to restore mental clarity by giving us a sense of deeper internal connection.

big toe pose


Step 1 Stand with your feet parallel, hip width distance apart. As you inhale, sweep the arms overhead. Exhale to fold forward, bending the knees if needed to bring the hands to the floor. Step 2 Wrap your peace fingers around each of your big toes. Inhale, lifting your torso to lengthen your spine. Exhale and notice if you can soften your hamstrings as you draw the chest towards your top thighs. Keep the knees bent if you feel like your rounding through your spine. Step 3 For 5-10 breaths, use your breath to deepen into the posture. With every inhale, lift the torso strong as the quadriceps contract. With each exhale, lift your sitting bones as you consciously relax your hamstrings. To release, bend your knees, release the grip of your toes and vertebrae by vertebrae roll yourself back up to standing.




J U L Y/ A U G U S T 2 0 1 8

lord of the dance pose Natarajasana Step 1 Stand with your feet parallel, hip width apart. Shift your weight into your right foot and bend into the left knee, drawing your heel towards your buttocks. Reach back with your left hand to grasp the outside of your left foot. Inhale to extend your right arm overhead, palm facing in. Engage your abdominals by drawing your navel in towards your spine. Step 2 Imagine kicking your left foot away from your torso and into your hand as you work your left thigh parallel to the ground. With every inhale, notice if you can press your left foot into your hand more. With each exhale, try to fold slightly further forward from the hip. Step 3 Focus on pressing down though the inner edge of your right foot to avoid sinking into the right hip. Stay connected to your breath as you take 5 deep inhales, then slowly release and repeat on the opposite side.

extended puppy pose Uttana Shishosana Step 1 Beginning on your hands and knees, curl the toes under and set your shoulders above your wrists, hips above your knees. Step 2 As you exhale, extend your hands forward as your chest moves towards the floor. Let your forehead rest onto your mat or a block for support. Continue reaching the fingertips forward. Step 3 Inhale, breathing into your back, lengthen the spine in both directions. Exhale to see where you can invite softness into your body. Notice the gentle pressure that the ground offers your forehead. Hold for 5-10 breaths, then release your buttocks down onto your heels to come out.

seated forward bend


Step 1 Sit on the floor, placing a folded blanket under the buttocks if the hips feel congested. Press actively through your heels. With your hands alongside your body, ground down through the sit bones to lengthen the spine. Step 2 Inhale as you reach your arms overhead and on your exhale fold forward, moving from the hip joint and not the waist. Try to lengthen your tailbone away from your heels. Wrap your hands around the outer edges of your feet or use a strap around the balls of your feet for support. Step 3 Inhale to lift and lengthen the front of your torso slightly, on the exhale notice if you can release a little more into the forward bend. Stay in this posture from anywhere from 1-3 minutes. The longer you hold the posture, the deeper you may begin to go physically – but you also have an opportunity to check in with yourself mentally. Where are you holding onto resistance, consciously or unconsciously? Step 4 To come up, first lift the torso away from the thighs and slowly sit up. Y EGF ITN E SS

J U L Y/ A U G U S T 2 0 1 8


bound angle pose

Baddha Konasana

Step 1 Sitting on the floor, draw the soles of your feet together as your knees open to the edges of your mat. Tight hips? Sit on a folded blanket. Bring your heels as close to your pelvis as you comfortably can. Step 2 Stay here and focus on your natural breath or try the following pranayama (breathing) exercise below.

nadi shodhana

Alternate Nostril Breathing

Step 1 Relax your left palm comfortably into your lap and bring your right hand just in front of your face. With your right hand, bring your pointer finger and middle finger to rest between your eyebrows. You will actively use your thumb and ring finger. Step 2 Close your eyes and take a deep breath in and out through your nose. Close your right nostril with your right thumb. Inhale through the left nostril slowly. Step 3 Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause. Step 4 Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale. Step 5 Inhale through the right side slowly. Hold both nostrils closed (with ring finger and thumb). Pause. Step 6 Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom. Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.



J U L Y/ A U G U S T 2 0 1 8


The “Skinny” on Ketogenic Lifestyle!

For decades, food guides have provided diet advice designed to promote people’s overall health. We’ve all seen the graphics depicting pyramids of recommended food or the sectioned plate indicating what percentage of each food group should be on our plates, but is the evidence behind these guidelines solid? Evidence suggests that people are following the guidelines. If so, why are we all getting fatter despite this? Since the 1970’s we have been taught to avoid fat, especially saturated fats. However, this meant that we increased the carbs in our diet from < 40% in the 1960’s to over 50% today. However, increased consumption of carbs, especially refined, highly processed ones, like sugars and flours, have led to obesity and diabetes. Even regular exercise cannot avoid obesity over time. You cannot outrun a bad diet – meaning a diet laden with carbs! Despite guidelines to the contrary, fat and red meat have not been shown to be harmful. Advice to avoid them has been harmful, however! More and more evidence suggest that dietary fat is essential to keep our insulin levels down and mobilize our own fat stores. Carbs stimulate insulin encouraging more fat storage and preventing fat burning (regardless of how much exercise we do!!) This is what we know. Reducing calories or increasing exercise may cause temporary weight loss, but inevitably your body “catches on” and simply adjusts its metabolic rate to compensate. Reduce calories by 30%, and your body slows its metabolism by 30%! Also, low-fat, highcarb diets aggravate this fact as the carbs stimulate insulin, especially with advice to eat 3 meals and 2 snacks and effectively, “graze” all day. On the other hand, low carbohydrate diets have been compared to low fat diets in over 60 trials. Low carb diets have proven superior to low fat diets, with sustained weight loss for up to 2 years. Turns out high fat, moderate protein diets are very satisfying, and in fact, we tend to eat 200-300 fewer calories per day. However, as our body feels satisfied, it doesn’t reduce its metabolic rate so, we lose weight. In fact, on high fat diets, our metabolic rate and ability to oxidize fats increases as much as 3-fold, especially in athletes. What are low carb diets? Currently on our standard western diet we consume 250-300 grams of carbs per day. Low carb diets begin at less than 150 grams per day. However, weight loss and reversal of so-called “insulin resistance” (creating by long-term high insulin levels by modern diets laden with carbs) requires much lower carb intake. Such people need very low carb diets (20-30 grams per day) which means consuming up to 70% healthy fat in your diet. This induces nutritional ketosis. When your body doesn’t ingest sugar, then insulin levels fall, fat can be liberated and sent to the liver to be turned into ketones. Brain, heart and our muscles actually prefer ketones as fuel. Our organs get lazy burning sugars. However, sugars are a very short-term fuel. This is why we “hit the wall” in endurance exercise and need to replenish our short term sugar supply. Modern athletic training techniques are emphasizing “keto-adaptation” of performance muscles to enable more sustained endurance.

What is keto-adaptation? Changing from regular sugar-based metabolism to a high-performance fuel, like ketones, does require time. It can take weeks or several months of commitment to switch metabolism. Early on, there is often a loss of performance due to withdrawal from sugars and starches. Further, because your muscles and brain aren’t quite sure what to do with this “high-test” fuel, much of it is wasted in your urine pulling salt, water and magnesium with them. Consumption of extra sodium and (sugar-free) sport electrolyte drinks lessen these symptoms and get you ever closer to that keto-adapted state! When keto-adapted, MVO2 increases. Is Nutritional Ketosis dangerous? The short answer…NO! Many confuse this natural biologic state with a dangerous disorder called diabetic ketoacidosis. Ketone levels are 10’s of times higher than in the natural low carb state. In fact, breast feeding infants start life in nutritional ketosis, and children, whose brains are still developing, and can benefit from ketones for brain development flip into ketosis much easier than adults do. The ability to switch to ketone as fuel, in times of starvation, is likely one of the major reasons that humans survived often tough evolutionary conditions since appearing on this planet! There is one proviso to the above. There is a lot of good information on low carb lifestyles available, but, there is also a lot of questionable material on the internet. If one consumes too many carbs with the new high fat diet, then weight may actually increase, and keto-adaption will not occur. Seeking out knowledgeable health coaches or trainers, knowledgeable in low carb lifestyles and ketoadaption, is a wise strategy. Finally, note that we use the term low-carb lifestyle deliberately. Unlike low-fat, calorie restricted diets, this is meant to be a life-long way of eating for weight management, enhanced performance and disease management and prevention. Done properly, it is very satisfying. It requires learning new recipes, but fortunately, fat is very satiating and worth the effort! Be prepared to not be hungry, to lose cravings, to recover more quickly from intense exercise, have more energy, more focus and simply be healthier. Barbara O’Neill, RN, COHN (c), MBA, Certified Health Coach Blair O’Neill, MD, Interventional and Preventative Cardiologist, Medical Advisor, Ketocule Health Coaching

Contact us today to schedule a free discovery consultation. We’ll assess your health history, show you what you can achieve, and start you down the path to healthier living. Take control of your health today! @ketocule



J U L Y/ A U G U S T 2 0 1 8



5 Reasons to Bring Mindfulness into the Workplace! By Mandy Trapp – Lifestyle Meditation

Mindfulness is quickly becoming a billiondollar industry. With roots going back thousands of years, and the science to back it up, It’s no surprise, then, that the popularity of meditation – one way to practice mindfulness, is growing in the workplace. From CEO’s, to hedgefund managers, creative directors and HR managers, mindfulness is a state of being that penetrates all levels and all positions within each and every industry. So why is meditation becoming the trend as opposed to other available options from yoga to massage? Because there’s something to meditation that appears to benefit the workplace and those that are a part of it more than recreation or relaxation do alone. But before we can go any further, it is important to understand the relationship between meditation and mindfulness. These two terms are often used interchangeably, and yet, one is the cause while the other is the effect. “Mindfulness” is the state of being in the present moment- focused, aware, and effortlessly creative. “Meditation” is the means that takes us there. Through simple practice of concentrative focus, we can train our minds to release distraction, judgement and emotional reaction, almost spontaneously. The result? The achievement of maximum benefit with minimum effort. And with so many more people seeking a more fulfilling experience in their work as well as a greater work-life balance, cultivating a greater state of mindfulness is key. Here are 5 quick tips to get started:

1. Start waking up earlier. Setting your alarm clock 15-20 minutes earlier and dedicating that time to a phone-free, easy-rising routine will create space for grounding before the chaos of your day takes over. Simple suggestions include; using a meditation app, sipping your coffee or tea while connecting with the nature outside your door or window, or offering gratitude through a few simple yoga postures.


Use your morning commute as an opportunity for inspiration. It’s pretty easy to be distracted by the traffic or the construction delays, but

when we shift our perspective to one of opportunity as opposed to another stressor in the day, all sorts of good things can happen. Try downloading a podcast that inspires new learning and perspectives, or listen to music that speaks to your soul.

3. Hit them in the Heart. Those first interactions that you have when you get to work set the tone for nearly all interactions you will have that day. So often we jump into connecting with others from a lower-level of awareness, which pulls up yesterday’s stress. Try complimenting a co-worker, or better yet asking, “how can I support you today?” Even if you are the one with the mile long list, you will likely find that your offer to support is met with mutual respect.

4. Limit distractions. This is the secret sauce of the topperformers out there. Contrary to popular belief, we are NOT multi-taskers. In fact, research has proven that we can only hold one thought at a time and when we have multiple tabs open (on our screens and in our minds), we become switch-taskers and it takes us at least twice as long to complete a single task.

5. De-stress and Decompress. Regardless of how many of these tips and techniques you integrate each day, you are still human and will experience the normal effects of daily stress. Without consciously releasing the physical by-products of stress daily (cortisol, adrenaline, carbonic acid etc.), we run the risk of accumulation which can quickly breakdown the immune system and interrupt the activity of the mind. Attend a meditation class, find a great app, or take 10 and watch your breath while visualizing all of the stress leaving your physical, mental and emotional body. With regular attention to cultivating a greater state of mindfulness, the work we do can be more impactful, enjoyable, and sustainable. Find a meditation practice that meets you where you’re at and stick with it. Like any great training program for body or mind, consistency is the key to success!


J U L Y/ A U G U S T 2 0 1 8


A New Generation For The City of Champions Shane Fennessey The “City of Champions” moniker has long represented our great city. Many associate it with the glory days when the Oilers and Eskimos were winning cups nearly every season. Others attribute it to Black Friday in 1987 when the tornado tore through Edmonton and mayor Laurence Decore popularized it in his response to the outpouring of support from the community, pulling together after the disaster. Regardless of which version is correct, we all know that Edmonton is home to a wide range of champions. It’s home to everyone from Olympic athletes and business moguls, to upstart entrepreneurs and philanthropists. We all pull together to support the many things happening in our city to make it an amazing place to live. Shane Fennessey was born into the spirit of the City of Champions. Son of Oilers great Kevin Lowe, he moved to Vancouver with his mom early on where he grew up trying a variety of sports, despite being a self-proclaimed poor athlete. Baseball was not much fun for him because of his terrible eyesight. For the slow kid with glasses, gym class wasn’t much fun. His absence of athletic talent was exacerbated by an affinity for junk food and video games. Hockey was the one sport Shane always enjoyed. Though he wasn’t the most skilled player in the league, he made sure nobody ever outworked him on the ice. In his grade 12 year, he won the BC Provincial Championship, although it wasn’t until men’s league that I really hit my stride.


“People assume it was my dad who played a big part in my love for hockey and, of course, what young boy doesn’t want to follow in the footsteps of their father,” he says. That dream is all the more appealing when your father happens to be a legendary hockey player. “The reality is that my mom deserves huge credit in this department.” Growing up with a single parent, it was Shane’s mom that took him to every practice and game, and who spent countless tournament weekends over the years sitting in a cold rink. Don’t forget, this was Vancouver, where unlike Edmonton, the weather outside of the rink is always nicer than inside. She sacrificed a lot so that he could play out his vision of following his dad. Once the realization that he didn’t have the potential to play in the NHL, he adjusted his career aspirations slightly. While still in university, he had the good fortune of landing a gig with Hockey Canada during the 2010 Vancouver Winter Olympics where he worked in the Molson Canadian Hockey House and oversaw VIP Services for Team Canada and their families. After university, his first job was with Hockey Canada for the 2012 World Juniors in Alberta. Moving to Edmonton was a massive change for Shane but there was more at play than just a cool job. “The only reason I considered the job in the first place was because of my four younger half-siblings,” he says. Growing up, the highlight of every year was the week he would head to his dad’s place in the Shuswaps and get to spend time with the brother and sisters whom he missed the other 51 weeks of the year. “I saw coming to Edmonton at 22 as a chance to get to know them better before years passed and I became the estranged older brother.”



J U L Y/ A U G U S T 2 0 1 8

“I focused all my energy on living for the weekend.”

After the World Juniors in 2012, Shane followed that up with the obligatory “discover yourself” travel experience in Southeast Asia. He and two of his friends bounced around Thailand, Vietnam, Cambodia, and Laos for four months, consuming far too many beers on far too many beaches. They had their fun, but by the end of it he was desperate to get back to Canada and become a contributing member of society once more. The trip turned out to be a valuable life lesson, after all, revealing that life as one big party quickly loses its meaning. At 25, Shane took a complete career left turn and found himself back in Edmonton working in the transportation industry as an Operation Specialist for a bulk carrier trucking company. The work he was doing was moderately engaging, but unquestionably unfulfilling. He was making good money and had a well-defined career path ahead of himself that would see him become a VP in the company within the decade, but things were going downhill without brakes. “I took no satisfaction in my weekday work endeavors,” he says. “I focused all my energy on living for the weekend.” This involved having fun at the expense of his wallet and liver. While fitness maintained a place in his life throughout this, his health suffered both physically and psychologically. He didn’t realize how desperate of a place he had gotten himself to until his poor decisions ultimately cost him his position at the trucking company. “This was the best thing that’s ever happened to me. I made a promise to myself that this would be the lowest I’d allow my life to go; this would be my rock bottom. I spent the next couple of months with a renewed commitment to focus on improving myself in every way possible,” he explains. Shane decided to put a full stop to his drinking until he sorted his life out. He began reading for the first time in his life outside of academic required reading. He consumed books on leadership, psychology, business, and philosophy at a voracious pace. He was also in the gym everyday pushing myself and dropped 18 pounds in two months. “Friends asked if I was sick. Ironic, given that I was the healthiest I had ever been in my life. I began engaging with people on a meaningful, and sober, level. For the first time in my life I felt free and empowered by living life on my own schedule and on my own terms.” In the middle of a workout Shane got the call that set him down his current career path. A friend, one who is a very talented director and to whom he will forever feel indebted to, called and asked if he wanted to get into the movie business. After a laugh and a sarcastic response of, “sure, who wouldn’t, the friend told him about a short video for the Oilers that needed a producer. When he explained that he didn’t know anything about producing, he assured Shane that he already had the skills and personality needed to succeed. His unflinching confidence in Shane’s abilities was the final stone in the foundation he needed to begin building his new career. That short video that Shane produced was the iconic “Thank You, Fans” video for the Oiler’s opening season at Rogers Place. Every home game, his modest piece of art preceded his friend’s opening video masterpiece.


J U L Y/ A U G U S T 2 0 1 8


“Looking back at my lineup of guests is overwhelmingly humbling,”

With a production stint under his belt and some work in television shortly after, it was time to work his way onto a movie set. HIs director friend was kicking off production of his very first feature film shooting in Edmonton. The plan worked perfectly, and Shane spent the next three months working with the two producers from LA through 16-hour days, night shoots, and the blistering Edmonton cold. Shane’s journey into his latest venture; the City of Champions podcast takes his producing experience to a whole other level. Podcasts have played a huge role in his life, essentially jumpstarting a pursuit of knowledge, which eventually lead to his obsession with reading. Having been a loyal listener of both Tim Ferriss and Joe Rogan for years now and more recently, the Gary Vaynerchuk train, Shane has realized that there is a common thread among them all in that they simultaneously bridge his interest into fields that he wouldn’t normally consider, and also motivate the hell out of him. “I was approached by a friend last year to start our own podcast,” he explains. “I loved the idea of producing something that had benefited my life so much, and that could hopefully have a similar modicum of positivity on someone else’s life.” The friend wanted to do a sports talk show, which didn’t particularly interest Shane, but he agreed to a 5-episode test run, after which he decided to go out on his own. Taking inspiration from his favourites, he decided to create a one-on-one, fireside chat format podcast, that wasn’t quite as



J U L Y/ A U G U S T 2 0 1 8

structured as Ferriss, but had a bit more direction than Rogan. With that, the City of Champions Podcast was born. With the podcast as his backdrop, Shane can reach out to strangers, and ask to meet up to talk about their interests. The only two criteria he has for his guests are that they must be from or related to Edmonton in some way and that they must be doing something inspiring. His lineup has drawn from mostly athletically oriented guests, but he’s also enjoyed the wide-ranging company of doctors, entrepreneurs, filmmakers, and rockstars. “Looking back at my lineup of guests is overwhelmingly humbling,” he says. If asked to pick a favourite, there’s not a chance that he could but a few that come to mind are the never masking her emotions Jamie Salé who she wears her heart on her sleeve, Othieno Chi Bey for being the coolest person around who doesn’t try to act cool and Brett Kissel for being as genuine and humble as they come, not just for being a rockstar, but for a human being as well. Podcasting is on the rise because of its simplicity and depth. There is no need to dress it up with visual pageantry, and anyone can get started with a basic, cost-effective setup. On the consumption side, podcasts are portable, and only require your passive attention, allowing you to be able to listen while you drive, cook, or workout, surpassing that of TV or reading.

"To build a community requires trust. To build trust requires truth."

Content wise, the context you’re able to provide your audience via podcast is deeper than that if the written word, and more time effective. The stories behind our brands are far more powerful than most realize. As Simon Sinek contends, “people don’t buy what you do, they buy why you do it”. In a podcast the conversation is able to evolve through discussion and debate, and it’s really hard to pull one over on your audience for any extended period of time, especially if you host established and trustworthy guests. Furthermore, podcasts bring FREE VALUE to both your audience, and your guest, by offering up an opportunity for them to discuss relevant topics in a form so rarely deployed in everyday life: the longformat conversation. Therefore, the podcast provides an exceptional platform for sharing your narrative with your audience in a meaningful and truthful way. “To build a community requires trust. To build trust requires truth. The most effective way to speak your truth is, simply that, to speak it. And, of course, be tasked with defending it if need be.” Last year, Shane was extraordinarily fortunate to cross paths with a producer who brought him on as co-producer for his next feature documentary, “Making Coco: The Grant Fuhr Story”, about the Oiler’s 5-time Stanley Cup winning goalie. Grant is the first, and only, black player in the Hockey Hall of Fame as he played for 5 teams over a 20-year NHL career. He dealt with countless injuries, a drug suspension, and a career resurgence at the end of his career that nobody expected. Wayne Gretzky maintains that Grant is the best goalie to have ever played the game. Perhaps most unbelievable of all, you won’t find one person with a single bad word to say about Grant. We had Grant on the cover of one of our first editions of YEG Fitness and we have remained in touch ever since. When your job allows you to spend time interviewing the likes of Wayne Gretzky, Mark Messier, Paul Coffey, and Brett Hull, you can’t help but feel excessively fortunate. It was also a special experience for Shane to be able to include his dad in the project. The film is currently in post-production, and I’m personally very excited to see the end product after getting a first view of the trailer that had not yet been released. Making Coco will be premiering during the Toronto International Film Festival in September 2018 and be back to Edmonton to premiere shortly thereafter. Shane’s initial endeavor into the world of fitness is somewhat of a sad story. In the summer between his grade 10 and 11 year, he and his best friend met a girl that

they both fell hard for. What made matters complicated is that she admitted to having feelings for both of them. Not wanting to let something like that get in the way of their friendship, they made a pact to respect whatever decision she made. Unfortunately for Shane, that decision was his friend. “I had never been popular, or particularly confident around girls, so her decision didn’t shock me. I was, however, shocked a week later when she came to me and confessed she had made a mistake.” She told him that she picked the goodlooking athlete over the guy that made her smile and laugh. As backhanded a compliment as that was, they ended up spending many good years together and this is the moment he decided to never let a lack of physical fitness hold him back from anything in life. He signed up for his first gym membership that summer and began reading all fitness-related material he could get his hands on. “If only I had the YEG Fitness magazine as a resource at the time!” he says. During the winter, Shane is in the gym 6 or 7 times per week, and he skis as much as he can. His focus in the gym always revolves around big compound moves like deadlifts, squats, bench, and rows which should be a staple for anyone who lifts. When the temperature rises, and the sun comes out to play, he spends as much time outside as his pale Irish skin will allow. In the city, the river valley is an absolute gem as there are countless ways to mix up your bike route to keep things novel and challenging. He’s also a huge fan of stair sprints on a hot day. “It’s motivating to see people of all shapes and sizes, and from different walks of life, pushing themselves towards a goal. It has a real community feel, which is something Edmonton is never short on,” he says. Family was the biggest influence in bringing Shane back to Edmonton. Getting to know his younger siblings, and spending time with his dad, stepmom, and other relatives was such a massive draw that outweighed any negative preconceived notions he had about the city. It’s tough to put into words what a city like Edmonton means to people, but everyone who lives here knows it. At the end of the day, I’m not romantic about a physical location,” says Shane. “For me, it’s the quality of interaction that makes a place worth living and, right now, the quality in Edmonton is second to none.”


J U L Y/ A U G U S T 2 0 1 8


By Meaghan Becker - Crossfit Armoury

give a little love for the burpee. We’ve heard it all, but why so much hate? For many of us there are certain exercises, movements, or machines that really challenge us. They expose gaps in our fitness and it’s uncomfortable, so our attitude gets defensive. What if we changed our mindset to focus on the benefits of the exercise instead of the discomfort they cause? ‘How can I be better at this?’ ‘How can I improve my technique so this movement isn’t so tough?’ Let’s talk burpees.

How does a burpee relate to regular life? Let’s say you want lay in the sun to get your tan on. You lay your blanket down, set both hands down on the ground, jump your feet back and sink into the soft ground. Not a second later a giant spider has walked onto your blanket and is inches from your face. You spring to your hands, tuck your feet underneath you and within a millisecond you jump a foot off the ground. I, personally, could not think of a better reason to regularly train to get better at burpees. Even though preventing a spider attack provides a great benefit, there are so many more benefits that burpees offer: 42


J U L Y/ A U G U S T 2 0 1 8

Full Body Movement – take our entire body through range of motion, from flexion and extension of all the major joints. Conditioning – just like running, cycling, swimming or rowing, burpees are a great way to increase your aerobic capacity. There is less impact than running, they utilize upper and lower body unlike cycling and burpees don’t require a swim-suit or any equipment. Functional Body Weight Movement – Whether you are 8 years old, 80 years old or anywhere in between, research has proven the value of body weight exercises. If you look at fitness as a lifestyle and something you want to do for the rest of your life, body weight exercises are something that fits that criteria. Yes, back squatting 400 pounds is awesome, but when you are in your 80’s/90’s is it still a high priority? What is necessary at that age, or any age, is the ability to move your body, whether that is sitting on the ground and standing back up, playing with your kids on the floor, or getting in and out of your low riding sports car! Okay, okay, even with all the facts you may still be of the mindset that burpees are unpleasant. I am totally okay with that. There are things in life that in the immediate are unpleasant but in the long run are for our benefit. Let’s focus on the WHY! Why do you even want to do burpees? Why do you think you should do them? Why do you want to be healthy? If you tie in your immediate tasks to a long-term goals things will make a lot more sense. Check out Amanda’s story about conquering burpees and crushing goals.


“Buck Furpees”. “Burpees don’t like you either”. “Burpees suck”

amanda's story In 2015 I was at a packed conference that was standing room only. As the lecture went on the majority of us opted to find a seat on the floor. When the end of the lecture was approaching I found myself dreading the need to stand up. How was I gracefully going to get up off of the floor? I was surrounded by my professional peer group and I'm going to have to figure out how to get off the floor without asking for help. How did I let this happen? I was only 35 years old! After that I joined a womenâ&#x20AC;&#x2122;s only fitness challenge to try to address my inability to do what should be simple tasks. During our workout on our very first night we were assigned the dreaded Burpee. I couldn't do it. I could not do a burpee! I literally had to drop onto my knees, crawl back to lay on the floor, hoist myself up to crawl back up and then step up one leg at a time. The finishing jump at the end was more like an after thought. It was a rude awakening! I remember crying in my car on the way home. I also remember deciding at that moment that I may never fall in love with the burpee but one day I would be able to do a proper burpee without having to give it much thought. I stuck with it. I crawled through them until I eventually was able to jump my feet back and then crawl back up. Next I started to be able to jump one foot forward at a time in quick succession. Finally, the day came when I was able to kick both feet back and drop to the floor, then push up and jump both feet forward, then transition into a little jump. I had mastered the burpee!!! I still hated the burpee but the satisfaction I got from finally being able to complete the task was overwhelming. My car has seen a lot of post gym tears, both frustrated and happy! This past September I was at another packed conference and was preparing myself to leave the room when all of a sudden I realized that for the first time in my adult life I had gotten up off of the floor without giving it a thought. Thank you burpees!


J U L Y/ A U G U S T 2 0 1 8


how to: THE DOWN PORTION - squat down, butt back, place hands on ground, kick both feet all the way back and drop your chest to the floor - keep tension in your core and keep shoulders down/back (not forward/in your ears) THE UP PORTION - push chest up off ground (careful not to lose tension in your core. Your back will arch/ extend, but keep your core contracted) - jump feet up and underneath you, keep your chest facing forward and jump up to full extension OR (instead of jumping) step one foot up underneath you and then the other foot (keep chest facing forward the whole time) and jump to full extension. CYCLING THROUGH MULTIPLE REPS FOR SPEED - keeping tension throughout the core is key here. Think of an elastic, this is useless without creating tension first. Same thing with the core here, keeping tension helps us move fast and protects our back from injury. - Minimize the amount of steps you are taking. One jump back, one jump forward, and one jump vertical.



Poor/improper variations The worm/ Flop on the floor – If you lose tension in your core you will flop down on the floor uncontrolled and will look like a worm slinking up off the floor. Not only does this slow down your burpees but could set you up for injury of your back or something else.

Modifications 1. Sprawl (jump or step back) – This is a great modification for pregnant women. You place your hands down as you normally would, instead here you stop at the top of a plank position. You don’t drop your body all the way to the ground. 2. Step back and up – the step back and step up replaces the jump back and jump feet back up. 3. No Jump – The down portion is the same and the up portion would end with jumping the feet together. There is no vertical jump. This modification is good to decrease the load on the calf and achilles.

Want to INCREASE the intensity? 5. Burpee Pull up – Do a regular burpee and in the vertical jump at the end, jump into a pull up. 6. Burpee Box Jump Over – Do a regular burpee and instead of the vertical jump, jump over or onto a box. Repeat on the other side. 44


J U L Y/ A U G U S T 2 0 1 8


4.Sprawl onto a bench – Instead of placing hands on ground, you place them on a bench or elevated surface and jump or step back. The back portion of this should look like a plank. There is no bend in the arms here.

Fitness Tech At Home Every year, the annual Consumer Electronics Show (CES) in Las Vegas brings out the best and brightest in new tech innovations, from home gadgets to productivity aids to health tools. As always, wearable tech was a popular category at CES 2018—and some seriously intriguing fitness-specific products were announced. This year's most notable products included AI-driven headphones, lap-tracking swimsuits, and smart watches that are somehow smarter than ever before. Other innovations on display were bigger and bolder: Peloton released its second-ever piece of luxury in-home fitness equipment, and the virtual reality movement made its way to a strength workout. While the innovations vary, they all have the same goal: to give your workouts an edge. Our editors haven't had the chance yet to test all of these products, so we can't guarantee that they live up to their claims. But we think that anyone who's into tracking their health and fitness data will be as intrigued as we are by the innovative technology and how it could potentially affect their workouts.

Dreem Dreem is derived from the same EEG (electrocardiogram) technology used when you attend a sleep lab. The lightweight headband that is Dreem, will record your brain activity to determine you stages of sleep, along with sleep patterns. With this being done in real time, the Dreem headband can trigger sound at very precise moments to help you to fall asleep faster, and stay asleep longer. Ultimately, you will wake feeling refreshed. This is often the most frustrating part of the sleep process, but after years of sleep research, Dreem is confident that even this difficult part of the sleep process can be broken and your routine rewired to allow for better relaxation. Falling asleep easily will be your new norm. Using various methods to improve the quality of your sleep, Dreem is designed to give you a more restful experience.

Fitbit Versa Fitbit’s latest wearable device, the Versa, is positioned by the San Francisco-based health tech firm as a smartwatch, with a completely new, lighter design, more personalization options, and with a battery life of over four days. I don’t know about you, but now that the novelty of trackers and smartwatches has kind of worn off (technology is great, but the truth is, trackers really aren’t groundbreaking anymore), I need my devices to look cool in addition to performing well. Beyond the design, there are a lot of features I really love about the Versa. The Versa is slim and is loaded with classic Fitbit capabilities, like sleep tracking, step counting, and exercise tracking. There are over 15 exercise-tracking options on the Versa—like circuit training, yoga, biking, hiking, and more—that you can select from in the app, and you can choose seven to show up on your watch. I personally really like the fitness coach feature. You get three coached workouts on your watch: a warm-up, a 10-minute abs workout, and a seven-minute total-body workout. When you select one, you then actually watch a person demo the move for you, and then the watch times you while you do each exercise. You can also preview the list of moves/times before you start.

Dreem knows and monitors your exact sleep stages always, so it factors in the best time for you to wake up before triggering sound to wake you. This gentle method of waking won’t disturb your partner, and won’t disturb your other equally important stages of sleep.

Halo Sport Halo Neuroscience recently released its brain-training Halo Sport headphones to the consumer market — meaning for $799, anyone can zap their neurons to improve their athleticism.

Smith Lowdown Focus The Smith Lowdown Focus is the first “brainsensing” eyewear. The glasses aim to improve concentration by training you to block out distractions and focus on a task. Using brain-sensing technology integrated into the nosepiece and arms, the sunglasses monitor what’s going in your mind. An app crunches the data, interpreting it as a score. The goal is to train yourself to recognize the feeling of focus. Thus, you should be able to tap into that mindset more readily when the pressure is on. We tested the Lowdown Focus which involved firing up the companion MUSE meditation app, donning the sunglasses, and popping in a pair of headphones. While sitting quietly for 2 minutes and focused on breathing, the app interprets your brain activity via Bluetooth and audibly translated it into the sound of waves. The louder the waves heard through the headphones, the less focused you are. When you are super focused, the waves subsided and when you are really in the zone, you hear birdsong. The more tweeting you heard, the more zen-like your focusing skills are. At the end of the test, you received feedback on your performance via the app and a birdsong score. Think of it like a game wherein you earn points for corralling your thoughts into a focused state. As your brain wanders, ambient sound guides you to remain focused. And your performance is measured by the glasses. Well, the alpha, beta, delta, gamma, and theta brainwave sensors in the glasses. In the fast-paced, hectic, and uber-competitive modern world, any opportunity to sit quietly for a while and tap into the internal has to be a good thing. And if that also translates into improved sporting performance out in the field, then you’re looking at a win-win situation with the Lowdown Focus.



J U L Y/ A U G U S T 2 0 1 8

These over-the-ear headphones deliver tiny electrical impulses directly to the motor cortex, the area of your brain that controls body movement, putting those brain cells in a state of hyperplasticity; basically, it’ll make your brain temporarily more receptive to learning physical movement. This may sound like science-fiction, but the technology backing up these claims is grounded in actual research and real-world trials. Halo Neuroscience cites multiple studies and trials asserting that groups training while using the Halo Sport showed measurable improvement in strength, reaction times, and precision of movements versus control groups who trained without. The headphones are built from a combination of flexible metal and plastic that feels heavyduty yet lightweight. They are pre-installed with 3.5-inch open leatherette ear cups, which provide a soft cushion while still allowing sound to pass-through if you need to pay attention to your surroundings, when biking or jogging for instance. You’ll also receive a pair of closed ear cups that you can swap in for better sound isolation. The headphones charge via microUSB and should last about eight 20-minute neuropriming sessions before needing to be charged. The headphones do play music too, and you can plug them into any audio device using the included flat audio cable with in-line mic. You won’t be able to listen to music wirelessly, however, since the built-in Bluetooth connection is used exclusively for pairing the neuroprimers to the Halo Sport app on your smartphone or mobile device. As headphones, the audio quality is fair, which you’d hope for given its price. The real reason you’re considering buying these is however, is for their brain-boosting

ability, and you won’t need to listen to music for that benefit. The Halo Sport app that controls the headphones is user-friendly and simple. It guides you through installation of the neuroprimers and lets you know when you have proper skin contact to deliver those brain-zapping electrical impulses. If the app shows poor contact with the primers, you can wiggle the headband until the nibs are touching your scalp or spritz the primers with a little more water. Three priming modes let you focus training on the whole body or hands and fingers for dexterity, with separate modes for left and right. During the 20-minute neuropriming sessions, the electric pulses from the primers feel prickly right where they touch your skin. Depending on the amplitude you choose it can feel very mild or sting quite a bit. It’s not painful, but it does take some getting used. The higher you set the amplitude, the more you’ll feel the pinpricks, so start at 1 and work your way up to 10, if you can take it. Halo recommends that you do light stretching, warm ups, or the less intense part of your workout during the priming session. Afterward, the neuroplastic effect lasts for about an hour, which is when you do the more intense part of your workout or training. So does it work? The first thing to know is that you won’t get stronger or faster just by wearing these; you still have to train hard to reach your goals. The second is that it’s difficult to determine the exact impact the Halo Sport has on your outcome, because there are a lot of elements that effect any improvements you see. We asked FIBA 3x3 athlete Steve Sir who has been using them for his training and here’s what he had to say. “I like it overall. It feels a bit strange the first time you try it but you adjust. I like the convenience of it being able to link to your phone and track everything through their app. I would like to think it has helped my training. Getting focused and prepping for training hasn't ever been a problem for me but I would like to believe Halo has helped.”

Simple Steps To Improving Gut Health By Jen Rawson Gut health has been an increasingly popular topic in the health community. As more and more research emerges we realize that our gut is doing a lot more than just digesting and breaking down the food we eat. Our gut microbiome (trillions of microbes living within our gastrointestinal system) also plays a role in our weight, brain health, heart health, and immune function. This means that caring for our gut health is not only important for people with gastrointestinal disorders such as Inflammatory Bowel Disease or Irritable Bowel Syndrome but for all people as part of general health and wellness. With further understanding of the roles the gut plays in our overall health, the question must be asked, what should we be doing to maintain or improve our gut health? As a Dietitian, I of course, like to talk about food. So here are 5 diet changes you can make to improve your overall gut health. 1. Increase Your Vegetable Intake Vegetables are filled with fibre and phytonutrients which feed our gut bacteria. Well fed bacteria makes for a healthy overall gut. Tip: Aim for 2 cups of vegetables with every lunch and supper. 2. Increase Variety in Your Diet We have trillions of microbes in our gut and each of them has a different preferred fuel source. Therefore, if we eat the same foods all the time, we might be feeding some bacteria but neglecting others. A diverse diet ensures variety and abundance of gut bacteria. Tip: Look at Pinterest for a new recipe idea. Pick out a new vegetable each week at the market and create a dish around it. 3. Go Meatless...At Least Once a Week By swapping out meat for beans, chickpeas or lentils, we increase our overall fibre intake and reduce saturated fat. Tip: Try meatless Mondays! Once a week, try a new meatless meal. Canned beans and chickpeas are affordable and very versatile. You can easily create casseroles, stews, or even tacos!

4. Eat Something Living Fermented foods contain live active cultures which can help improve your overall gut health. Tip: Add some new fermented foods to your diet such as yogurt, sauerkraut, kimchi, kefir, kombucha or tempeh. You don’t have to add all fermented foods into your diet but experiment by adding one new living thing to your grocery basket. 5. Eat More Whole Foods Whole foods have limited to no processing. These foods retain their nutrient value that may be stripped from processing. Tip: Try to swap one processed food for a whole food a week or try making something from scratch instead of buying it pre-made. For example, if a recipe calls for a can of soup, can you create your own whole food alternative from ingredients such as milk, yogurt, seasonings, etc. If you’re less creative in the kitchen, search for an alternative recipe without the canned soup. There are multiple factors outside of food that can affect your overall gut health. Medication plays a large role. Antibiotics, while useful, for certain ailments can kill off good bacteria in your gut. Ensure you are only taking antibiotics when medically necessary. Additionally, talk with your doctor or pharmacist about the use of probiotics when taking antibiotics to maintain your gut microbiome. Another factor that is often overlooked but hugely important for gut health is mindfulness and stress management. Our gut and brain are connected and high stress or anxiety can negatively impact gut functioning. Finding positive stress coping strategies can improve overall gut health. Positive stress coping mechanisms: • Take a walk • Take 5 deep belly breaths • Prepare and drink some tea • Read a chapter of a book • Find a quiet space and take a few minutes of alone time Additionally, being mindful during your meal times and slowing down eating will help improve overall digestion. Every day we are learning more about the role of the gut microbiome in our overall health. It’s an exciting area of research. It doesn’t take a lot of changes to improve your gut health. Start with a few small changes and notice the difference. If you’re noticing your digestion isn’t working properly, it’s time to speak with a Dietitian for more specific advice!


J U L Y/ A U G U S T 2 0 1 8


MOM+FITNESS By Mary-Helen Clark

At Royal Glenora Club



After the birth of her daughter Adalynn in May 2017, Leanna Carriere, trainer at Royal Glenora Fitness Club, knew she wanted to continue her career as an athlete. However, as many new moms learn, finding that balance is not always easy. The former Canadian heptathlete retired from the sport shortly after Adalynn’s birth, citing lack of time as one of the reasons. “Accommodations was one thing. You can only be on the track from five to seven, and that’s when my husband gets home. That’s family time,” she says. “Also, I’ve sacrificed so much for track and field, including my husband, who’s been super patient with me. My whole life revolved around it, but now it revolves around my daughter, and work, training, and my husband.” After her retirement, Carriere transitioned into triathlon, which has allowed her to train, but still spend time with Adalynn. “There’s a real lack of sleep,” she says. “Like, I’ve gotten up at three in the morning to go for a run just to get it in. I try to make sure I’m home at night and I’m never away more than three hours at a time. I guess it’s challenging to get it all in, but I take that time for my body.” Part of the reason Carriere is able to balance is thanks in part to her husband Kyle Lubbering. An athlete himself, Lubbering understands how important Carriere’s workouts are to her, so he helps her find the balance. “He’s awesome. He knows when I don’t get my workouts in, I’m not a happy person, so even if I’ve had a hard day with the baby and I’m on the fence, he’ll be like ‘just go, you always feel better when you get back,’ which is true, but it’s nice to have that person to encourage you,” she says. But the most important part of her active life is for Adalynn to enjoy it with her parents as she grows.” “We’ve always been active people, we’ve just found ways to include her in now.”


J U L Y/ A U G U S T 2 0 1 8


Home Workouts For when you can’t make the gym (or when Mindbody crashes again) By Chris Liddle L2 Fitness Do you find yourself reliant on the apps that schedule your workout in order for you to actually follow through with your workout? If a class you love is waitlisted, do you have a backup plan? Let us not forget that day that Mindbody crashed worldwide. I know I was caught off guard that morning.

Take the lacrosse ball and either lean against a wall or on the floor and roll it along your upper back on each side of the spine. If you have crackly knees, a good trick is to take the ball into the knee socket and reach for your shin and bring it into your body gently. This increases the mobility in that joint releasing tension that may have been focused in one area of the joint.

The simple fact is that you need a backup plan. Life happens, technology happens, waitlists happen, traffic happens, trains happen. You don’t have a squat rack, a spin bike, or a punching bag? OH NO!!!! I guess we’re out of luck. Article is over, on to the next one. Just kidding. Through progressions, regressions, and a few very simple workout accessories, you can take yourself to that same dark place your favourite instructor or trainer does within your own home under your own direction very easily. A staple to have in your home is a foam roller and a lacrosse ball. These are both readily accessible locally or online and should be in the price range of $20-$30 collectively. With these tools you will do some self-directed myofascial release (or as I like to call it, “massage on a budget”). The importance of myofascial release is to increase circulation in your body ahead of the workout and release tension in your muscles to allow them to return to their proper length. If you imagine yourself like an elastic band, before myofascial release your “elastic band” is knotted at the centre. Your workout pulls on that knot. when you’re not try to untie that knot. The knot I am describing represents your body’s muscle tension. Release tension before your workout to avoid worse tension after. Your muscles will perform better, your range of motion will be better and your risk of injury will reduce significantly.

Roll on your back with the foam roller between you and the floor, put focus on getting the area of your thoracic spine (where your ribs end on your back up to your shoulders). Hit up your glutes because let’s face it, that booty though. Turn over to your front side, put some focus on your quads, bring your knee out and angle the roller 45 degrees to get your inner thighs.

Don’t forget to stretch. You’re going to start with the 90-90 stretch. Choose a lead leg, bring it in front so it rests across the ground in front of you, you should have a bend at the knee to create a 90 degree angle to your body. Your secondary leg will follow suit matching that same bend lateral to your torso. You can lean forward or you can gently pull on the outside of your leg lead leg. Take your hands and plant them behind your body, take some time here. After a few reps of this, switch legs, change the direction of your feet. Go through the stretches once more. This is a great stretch to increase hip mobility. PHOTOS BY JUSTIN PULONGBARIT



J U L Y/ A U G U S T 2 0 1 8

Next sit on your calves. Your shins are facing the ground and you are sitting on your legs. Throughout this stretch, you will keep your butt glued to your ankles, this is to stabilize your torso and maximize the stretch for your upper back. You are going to take your left arm, and bring your forearm as close to the ground as you can while keeping your butt in place. Now take your right arm and bring it to the sky. You are aiming to have your extended arm perpendicular to the ground. This stretch is geared to mobilize your t-spine.

Let’s start off with some dead bugs. Lay down on your back, focus on keeping your back flat to the ground, tilt your hips to achieve this position fully. All limbs are up, your legs are bent at the knees with your shins parallel to the ground. Your arms are pointing directly up. You are going to bring your left arm back within 4 inches of the ground and extend your right leg straight so your ankle is 4 inches off the ground. Bring those limbs back up and do the reverse. Right arm, left leg. Do 40 reps of this in total. Increase difficulty by slowing down the movement and remember to keep your back flat. You should feel this in your abdomen.

It’s time to work those legs of yours. You are going to start with a goblet squat. You have options for this. For a goblet squat you can do this with anything that you are able to safely hold at the your sternum. This can be a dumbbell or kettlebell obviously, but if you don’t have one in your home, you can use a bag of flower, a textbook, a can of paint, you get the idea. It is also viable to do these squats with body weight as well. Do 3 sets of 12 reps. Focus on keeping your back flat and bracing that core. I want you to aim for an RPE of 8, so if you are finding the weight to be way too easy, I want you to slow down your descent. Count out 5-10 seconds as you go down and then rise back up at your regular tempo.

Does your home have a hallway? Your next drill is going to be lunges followed by banded lateral walks. 20 bodyweight lunges, 20 lateral walks (10 in each direction). You can find minibands often in packs of 3 with light, medium, and heavy tension for around $10. Choose a tension that challenges you but that you can do 10 consecutive steps with. The band will go right above both knees. Remember, for lunges, it is not mandatory to make knee contact with the ground, as this can cause more harm than good in some cases. Bring your knee in close proximity to the ground and then go back up. You are going to go through this twice. 20 lunges, 10 lateral walks to the right, 10 to the left, repeat.


J U L Y/ A U G U S T 2 0 1 8


Your next set of exercises is going to be a push pull combination. You are going to do 10 pushups followed immediately by 10 bodyweight rows. You will do 3 sets of these in total and try to go into each set with minimal rest. This will increase the intensity. For bodyweight rows, you can use a table by positioning yourself with straight legs, chest facing up, with your shoulders and head under the table. You will grip the ledge of the table with your finger tips and pull your body up with your legs straight and ankles in contact with the ground while keeping a neutral spine and not bending in the body. If you want to make this more difficult, elevate your feet onto a stool or chair assuming you are able to reach the table from the ground. For the pushups, if you can not do 10 regular pushups from the ground, use a chair, keep your feet on the ground as usual, brace your core, don’t dip at the waste and pushup with your hands elevated. If you are a pushup master and bust out 10 in a row like nothing, slow down your descent to the ground. Count to 10 to slow down your tempo.

Your last exercise is going to be with a resistance band. These can be found for about $20 and often come in sets with ranges in tension. You’re going to do a bicep to tricep circuit. 20 reps of bicep to 20 reps of tricep, 3 sets. If you cannot complete 20 reps with the lightest tension, go to the number that you can hit, and add a 4th set. For example, if you can only do 8 reps in a row, do 4 sets in your drill instead of 3. For biceps you are going to place both feet on the band, slight bend in your knees, wrists facing forward, and bring your forearms up to your chest. For triceps you are going to step on the band, bend at the knees, push your butt out while keeping your back straight. You’ll bring your elbows behind you as far as you can, and then extend your arms. If you are a beast with the highest tension cable, add 5 reps to each set. Here’s the finisher. 40 frog pumps. Lay down on the ground, bring the bottoms of your feet into each other. Keep your shoulders planted on the ground and lift your hips up in the air. Don’t lift your hips so high that you arch your back. Now you're sweaty, hit the shower!

Almond Date and Hemp Energy Bars Skip the coffee, and opt for these energy bars instead. Dates give these bars a sweet taste sans sugar while flaxseed, chia and hemp seeds pack in fiber and protein. The result is a portable snack that keeps you going for hours.

Pre-Workout Snack for a Major Energy Boost Do you find yourself losing steam halfway through your workout or wrapping up a gym session feeling completely wiped out? Your pre-workout snack might be to blame. See, what you chow down on before exercising not only helps fuel your body to keep you motivated throughout your workout, but it also assists in both your lean muscle gains and muscle recovery afterward. That’s why these pre-workout snack options are so awesome. Nibble on these 30–60 minutes before a workout for a major energy boost — plus the balance of carbs, protein and good-for-you fats will power you through your favorite fat-burning activities. 52


J U L Y/ A U G U S T 2 0 1 8

INGREDIENTS 1 cup Medjool dates (approx 11-12) 1 cup dried cranberries ¾ cup almonds (I used dry roasted & unsalted) 1 tbsp chia seeds 2 tbsp flax seeds 2 tbsp hemp hearts 2 tbsp honey INSTRUCTIONS 1. If your dates still have their pits, be sure to remove them! 2. Pulse dates and almonds in food processor until chopped medium fine. 3. Add cranberries, chia seeds, flax seeds, hemp hearts, and honey. Pulse 6 to 8 times or until ingredients are well blended. 4. Line an 8×8 dish with plastic wrap or parchment paper. 5. Place ingredients into dish and spread evenly while pressing down firmly to form a flat even top. 6. You may need to wet the back of your spatula or use parchment paper to press down as the mixture may be sticky. 7. Refrigerate 1-2 hours before cutting to get cleaner cuts. Once cut, I wrapped each of mine individually so they were ready to grab and take with me for a great energy snack! 8. Store in an airtight container up to 2 weeks in the refrigerator.


Outdoor Fitness In The Summer By Caitlin Richler

I don’t know about your experience, but this past Winter felt more draining than years-past. I’m ready to dive head-first into the Summer and I’ve compiled a list of my favourite outdoor activities in Edmonton so that you can join me in all that an Edmonton Summer has to offer.


J U L Y/ A U G U S T 2 0 1 8



Whether you’re looking for a high-intensity sport with a lot of cardio action (think Soccer or Flag Football) or a more laid-back, social sport (think Slo-Pitch), playing sports over the Summer is a great way to get outside and add to a well-rounded fitness plan. You don’t have to be a pro; organized sports are for people of all ages, skill levels, and fitness levels… you just need to know where to go.


Is it your turn to take the kids to the park? The City of Edmonton has installed outdoor fitness areas across the city so that you can squat with purpose while your kids play, not pop-a-squat on the nearest bench. There are 7 in Edmonton and they offer a variety of experiences; some with strength training equipment, stretching stations (with posters to guide you through each stretch) and even elliptical machines. To find the one nearest you, visit the City of Edmonton’s website.


The City of Edmonton has a few downloadable maps that outline all you need to hit the Valley, including shared-use paths, trails, boat launches, bike lanes, amenities, and more.

Hit the Trails

Our River Valley has over 150km of trails stretching across the city, just waiting for you to walk, run, bike, or roll through. Are you a nature enthusiast? Plan a longer trip so you can check out the sights and sounds of Edmonton’s finest wildlife. Are you an adrenaline junkie? Ride off the beaten path and maneuver through the trees (safely, of course) on your bike. If you’re looking to really sweat, jog your way up and down one of the many staircases throughout the River Valley. These staircases are often packed with Edmontonians walking, jogging, and lunging their way through a few sets of stairs for a good cardio-boost and leg-burner.

Spend Time on the Water

Tour the River Valley from the North Saskatchewan River! There are multiple boat launches available for the public; grab your canoe, kayak, or paddle board and work your way from one end of the city to the other. Want a more leisurely and albeit, social, way to enjoy the water? Grab some inner tubes, tie them together, and float down the river for the ultimate lazy-afternoon-in-the-city (just be sure to have one car parked where you start, one where you plan to hop off, and don’t drop your keys in the water!... I speak from experience on this one.) Want to get in a work-out, see some amazing views, and post photos that will make your friends jealous? Check off all three when you book in with Haskin Canoe for one of their sunset river tours through the city.

Go Fishing

Did you know that we can fish right here in Edmonton? By no means should you ever eat the fish (seriously, Health Canada cautions against it), but the North Saskatchewan river is a great place to lay back, turn on some tunes, and pull out the fishing rod.


Did you know that we have over 20 public parks in Edmonton? Our beautiful river is lined with a ‘ribbon of 54


J U L Y/ A U G U S T 2 0 1 8

green’ that also winds its way through the city. Similar to our River Valley, the possibilities for outdoor activities in our parks is nearly endless. Go for a walk, run, cycle, rollerblade and more through these expansive green spaces.

spot some of North America’s best wildlife including elk, bison, moose, beavers, coyotes, deer, timber wolves, bears, or one of 250 different bird species that roam the park. Make sure you pack a lunch and take a break at one of the many picnic tables along the way.

If you’ve got time on your hands, make a day of it! Round the troupe, pack some snacks, and grab some equipment; spend the day throwing around a baseball, tossing a Frisbee, kicking around a soccer ball, or whatever other sport hits the spot.

Go Stargazing

If you find yourself in Northeast Edmonton, Rundle Park is a must. This park is arguably one of the most developed for amenities, offering you so many different ways to enjoy the outdoors: paddle boating, disc golf (a sweet, sweet combination of ultimate frisbee and golf), mini golf, walking/cycling trails, horseshoe pits, tennis courts, ball diamonds, soccer/football fields, and beach volleyball courts.


Bring the pup along and share your fitness goals. We have more off-leash dog areas in Edmonton than I can even count. My favourite? Terwillegar Dog Park; a beautiful ~5km loop that lines the river. You can go for a leisurely stroll or for a quick jog through the main trail, pausing at the natural breaks in the tree line to graze in the water. Don’t have a pup? These trails are open to all users, but make sure you plan for extra time on your walk to pause and gush over all the good boys and girls you meet along the way.


Escape the hustle and bustle in under an hour. Elk Island National Park is Fort Saskatchewan’s not-so-hidden treasure that offers up everything you’re looking for in an outdoor escape. Known for its amazing hiking trails, picnic spots, and stargazing opportunities, this park is open yearround.

Go for a Hike

Elk Island has a number of trails for you to explore, winding through different habitats across the park grounds. If you’re lucky, you’ll get to

Word on the street is that the sky is so clear out at Elk Island, you can see the galaxies. This National Park is part of the Beaver Hills Dark Sky Preserve, meaning it’s one of the best locations near Edmonton for stargazing and viewing the aurora borealis. Bring a blanket, pack some snacks, and carve out some time to get lost in the night sky.


A good fitness plan includes good nutrition. Head over to one of Edmonton’s many Farmers’ Markets where you can support local growers, makers, and vendors while supporting your own health by stocking your fridge with the freshest food you can buy: The Big Three: Old Strathcona City Market Downtown 124 Street Grand Market


Nothing beats the Edmonton fan-base. We’re die-hard, loyal, and sometimes a little over the top. Sure, this might not be as active as the rest of this list, but everyone should head on out and root, root, root for our home teams. The Edmonton Eskimos start-up on Sunday, May 27 and the Edmonton Prospects hit the diamond on Thursday, May 31.

Caitlin Richler is the Marketing Manager for the Edmonton Sport and Social Club. The Edmonton Sport and Social Club is a co-ed, adult-only sports league that offers leagues and tournaments year round. To learn more about the Club, visit their website at


J U L Y/ A U G U S T 2 0 1 8


Strive Summit

SEPTEMBER 15-16, 2018

presented by


Strive Summit is for small business owners who want to expand their reach in the health and wellness industry. Unlike other conferences that are focussed on developing business skills, Strive Summit offers a collaborative approach to learning and implementation.


Jana Webb JOGA

Jesse Kupina



Ally Mcllwraith


Jamie Sale



Keltie Oâ&#x20AC;&#x2122;Connor INFLUENCER

Sahr Saffa




YEGFITNESS - July/August 2018