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Clean Living Helped The Radio Star


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july/august 19 38 SUMMER BBQ GUIDE





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editor’s note It’s too beautiful outside. You’d rather meet friends on the patio rather than workout. No matter your excuse, this month we’re showing you how to stay motivated in the summer. Keeping up with workouts is hard. Keeping up with workouts in the summer is beyond hard – it is a test of how truly dedicated you are to your fitness. Taking off a week here or there is no big deal while you head to the mountains or overseas, but two to three months of not working out will make it difficult to maintain your healthy lifestyle. It’s actually a lot easier to just stay on track, be creative with your workouts, and smash your excuses. While summertime may be busier, with vacation and family outings, it really comes down to what’s important now. Begin with the end in mind when setting any goals. If exercising every day of the week is important, for all the benefits it brings, then it is almost guaranteed that you will make daily exercise a priority in your calendar – whether you’re on vacation or not. From there you can tweak your fitness schedule. That might mean doing an early morning run before the kids are out of bed, doing a shorter workout like HIIT, or choosing family time that is all about being active. Some people will even plan their holidays to be fit vacations, like eco-adventures. When it’s hot out, try this three-step strategy to handle the tired, dog days of summer: 1. Ease into your new activity especially, if you are exercising outdoors, in the sun and during the warmer time of the day [when the sun is out]. Start with shorter, less frequent training sessions and gradually build up to a full training regime. This usually takes only a couple of weeks however that will depend on your present fitness and the goals that you have for outdoor exercise.

EDITOR TJ Sadler CREATIVE DIRECTOR Joel Berg COMMUNITY DIRECTOR Nelson Moreno PHOTOGRAPHERS Jeffrey Paul Kelly SOCIAL MEDIA Abby Lilia EDITORIAL ASSISTANT Melissa Lilley Printed in Edmonton, Alberta, Canada.

2. Hydrate before, during and after your workouts. Watch for symptoms of over-heating and dehydration, which include energy crashes. Headaches, muscle cramping, lack of body sweating are signs of dehydration, just to name a few. Keep extra fluids and healthy snacks on hand such as a piece of fruit or protein/energy bar when needed. 3. Exercise earlier in the day when you energy is at its highest and when the air or room temperatures are at their coolest. Not only will this help you have the most energy to exercise but exercising early in the morning will give your more energy throughout the day. It’s all about priorities to stay motivated in the summer. Take advantage of early mornings and longer day time hours to fit your workout in before work or later in the evening. Make no excuses. To manage your time, you simply begin by managing your priorities. Begin with the end in mind. Then decide what, how, when and who will help make this happen for you.


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.


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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

“my dogs are



Do your feet scream at you with your first few steps in the morning as if you had just stepped on a Lego? When you gently press on the arch of your foot does it feel like you’ve been struck by the hammer of Thor? Does it feel like your heel and toes are playing tug of war across the bottom of your foot when you run or jump? You may have plantar fasciitis which is a repetitive stress injury in the soft tissue of the bottom of your foot.


Getting those feet moving! For home prevention and treatment of early plantar fasciitis try rolling the bottom of your foot on a tennis ball, lacrosse ball or golf ball. To add some anti-inflammatory treatment try rolling on a frozen water bottle and cool down those barking dogs! If you’re not able to get ahead of it on your own, treatment in the clinic may be necessary. Here are some treatments for plantar fasciitis that you will find at Optimize Physiotherapy: Radial Shockwave Therapy • Manual Therapy • HawkGrips • Electrical Modalities • Calf Stretching • Foot Arch and Functional Strengthening

contributors Amber White After graduating from the University of Victoria Amber moved back to her hometown where she started @SincerelyAmberMarie. An Instagram blog dedicated to fashion, beauty, travel and YEG lifestyle. The brand has grown into a community of girls and a custom clothing line of business wear with Conxeppt Clothing & Culture. This is all done out of passion in her spare time as Amber works full time at the Reynolds-Alberta Museum and volunteers on the board of the Leaders of Tomorrow Organization. Photo: Gabriela Verdicchio

Shelley Montemurro Shelley Montemurro is first and foremost a mom to three children (aged 9, 9 and 7) and a wife to full time firefighter/paramedic, Jeff. She has been doing personal training for 14 years as well as running a sports massage/active release therapy clinic. With many certifications under her belt, she prides herself on creating community, fun, and safe fitness in the gym her and her husband own in Sherwood Park, the Little Sweatshop.

Christina Fulton Christina Fulton is the CEO, founder and inventor of Immortal Beauty, Inc., a luxury skincare line. Christina is an Actress, starring in over 16 feature films, a Recording artist and host of the talk show, Playing It Forward. For over 25 years, Christina has been keeping America fit, healthy and inspired as a certified motivational fitness expert. Christina is the mother to her son, Weston Coppola Cage, with Oscar winner actor, Nicolas Coppola Cage. Christina was raised in Idaho, her father is an American Scientist, which paved the way in her quest to break through the wellness realm. She has traveled the world with Nicolas and their son, managing their family, their multiple companies, conducting media campaigns, and philanthropic foundations, which steered to way to understand the global needs of people around the world.


Now that’s a workout! Challenge yourself on the 15m high all-ages outdoor jungle gym.

Adventures last up to 3 hours, including ground school. Kid’s course (at ground level) features 21 challenges.


Aerial Park Avenger

August is Aerial Park Avenger month! Attempt to complete obstacle course levels increasing in difficulty. Your name and best time will be recorded for other visitors to beat. Winners will receive a prize (and bragging rights) at the end of each week.

ALL SUMMER Thirsty Thursdays

on the Chateau Patio $25

When you finish your adventure, relax on a one-of-a-kind patio put together by Chateau Lighting. At the top of the Aerial Park, surrounded by nature, the Chateau Patio over-looks Whitemud Park! Taste products from amazing local microbreweries, socialize, enjoy a BBQ, and kick your feet up! This is an adult only event from 6pm to 9pm. P: 780-434-3991 E:



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Jared Smith is the Partner and Chief Marketing Officer for The Luxus Group, a Canadian firm specializing in luxury real estate, investment and lifestyle experiences. 1. It's the weekend. How are you spending your time? Weekends are packed with protein pancakes (a Saturday tradition) and family adventures with my wife Jess, son Kai and daughter Maddie. You’ll find us on the soccer pitch, in the dance studio, at the Derrick Club, in the ravine or at Panther Gym’s family boxing class (a killer uppercut is a right of passage in our family). 2. When you're headed to the gym, what's on your music playlist? During the week I’m usually driving to the gym at about 5:30am listening to Lady Gaga or Sia because my daughter and her friends always mess with my playlists (that’s right - I just blamed my daughter for my private inclination towards melancholy pop tunes).

3. If you could be any superhero, who would you be? Star-Lord.

4. What's the best thing about the fitness scene in YEG? If anyone wants to experience how special the fitness scene is in YEG they should hit the stairs at Commonwealth at sunrise with November Project. NP Co-founder Andrew Ference invited me a few years ago and I’ve never experienced anything like it. Imagine 500 of the city’s fitness professionals, trainers, yogis, runners, cross fitters, beginners and “fit-curious” crushing stairs together in one common pursuit: to get up and get after it. (And yes, I just made up the term “fit-curious”).

5. What are some local organizations doing great things in the city? Lululemon is leading a running epidemic with 7000+ people registered for their 2nd annual Edmonton 10K (it sold out in less than 10 hours!); Panther Gym is teaching kids (and adults) how to hit pads and build confidence; Archetype is launching a revolutionary new gym downtown with a unique approach to high performance living; Holos is tackling workplace wellness and mental health; Pedalhead Roadworks is replacing golf with road biking as THE sport for executives; and Kinetic Living has opened the door to a new kind of therapy for movers (and shakers).... so much is happening!!

6. What was the last fitness activity you did? I ran up 4 flights of stairs to my offices at The Luxus Group. ALWAYS take the stairs. (Especially when the elevator is being serviced).

7. What's on the top of your bucket list? I’d love to try spearfishing (don’t tell Jess!). I’m working on my breath holds + there’s something alluring (and scary AF) about free-diving to hunt fish in deep ocean water.

8. Where would you like to go on your next vacation? Surfing. I surf like I was born on the prairies - but I LOVE surfing. I’m booked to go brave the cold with some of my crew from the Entrepreneurs’ Organization in Tofino in June.

9. What's in your gym bag right now? A mouth guard and a blow dryer. Plus all things Lululemon - I’m addicted to their Metal Vent Tech shirts... and my workout pals at Body By Bennett appreciate it because they are “anti stink” (the shirts, not the guys)... not that we sweat much.

10. What words do you live by? “If you want to be incredible, surround yourself with incredible people.” Grandpa taught me that one. Can’t go wrong.


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The Kilo Jerks Coaches: Ty Khan AND Max Larocque Follow The Kilo Jerks on Instagram: @thekilojerks

The sport of Olympic weightlifting consists of 2 lifts: the snatch, and the clean and jerk. The snatch involves lifting a loaded barbell from the floor to an overhead position in 1 smooth movement. Meanwhile, the clean and jerk involves 2 complexes, which include lifting a loaded barbell from the floor to a racked shoulder position, and is followed by an overhead jerk or split jerk. Both movements are technical and may take years of practice to execute correctly. Olympic weightlifting movements combine balance, rhythm and timing. Your brain must adjust




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to a barbell’s weight and speed relative to your body position. When performed correctly by professionals, you’ll see the perfect combination of strength and mobility, aggression and finesse, and speed with patience. It’s poetry in motion in the exercise world. Contrary to popular belief, you don’t have to perform the full snatch and clean and jerk in your training program, especially if you are a beginner to the sport. Performing modified movements at suitable loads have incredible benefits to anyone looking to enhance strength, spatial awareness, athletic ability and reduce overall body fat.

Here is a list of 5 modified Olympic weightlifting movements that can be added to your training program: 1. FRONT SQUAT Mid foot pressure, open chest, elbows parallel, knees forward and out, hips straight down 2. STRICT PRESS (Overhead Press) Rib cage stacked, press straight overhead, drive head through, maintain neutral spine 3. ROMANIAN DEADLIFT (RDL) Mid foot pressure, shoulder blades retracted, unlock knees, hinge at hips, keep bar close 4. HANG POWER CLEAN Mid foot pressure, RDL to knees, extend through knee/hips/ankles and jump, catch front squat above 90 degrees 5. HANG POWER SNATCH Mid foot pressure, RDL to knees, extend through knees/hips/ankles and jump, catch barbell overhead with arms straight and squat above 90 degrees Try adding these modified Olympic weightlifting variations into your program 2 to 4 times a week. You’ll certainly see great benefits in your overall fitness, and who knows, you might even love it as much as we do!



3 continued >>


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2019 ALBERTA BLUE CROSS WELLNESS SUMMIT OCT 10, 2019 | THE RENAISSANCE EDMONTON AIRPORT HOTEL Join us for a day where we explore fresh perspectives and practices around the core elements of healthy workplace cultures.

Connection happens here. | ®*The Blue Cross symbol and name are registered marks of the Canadian Association of Blue Cross Plans, an association of independent Blue Cross plans. Licensed to ABC Benefits Corporation for use in operating the Alberta Blue Cross Plan.

® Blue Shield is a registered trade-mark of the Blue Cross Blue Shield Association. WL19-001 2019/05 †



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For all your fitness equipment needs, Residential and Commercial EDMONTON SOUTH


6304 Calgary Trail (corner Argyll & Calgary Trl) 780.436.0409

10604–170 St. (next to Kal Tire) 780.444.9076

Edmonton family owned & operated since 1962



Replacing Donuts with Dumbbells BY LANDIS REICHLE, Communications Advisor

It’s common knowledge that police officers have to be fit; but at the EPS, fitness is more than just a way to work off the donuts. For the EPS, fitness is not weight loss and it’s not about looking like Arnold Schwarzenegger circa 1974. For our members, health and fitness means mental and physical wellness in order to succeed in their job and at home. To ensure our officers are safe and strong for the protection of our city, the EPS conducts annual fitness assessments for all officers 45 years old and younger. In fact, 2019 marks the 40th year of EPS’ annual fitness assessments. What makes this unique milestone so significant is the fact that we are the only police service in Alberta that continues to assess our members’ fitness on an annual basis. We are also the only police service in Canada that has conducted fitness assessments for 40 consecutive years.



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What are the EPS’ Fitness Assessments?

The assessments have evolved over these four decades, and have changed to reflect fitness-based trends and research to better suit the needs of our members. Members are scored anywhere from 0 to 5 points based on the results: 1. Body composition assessment (not scored) 2. Grip strength 3. Push-ups 4. Dead hang pull-ups 5. Timed plank 6. Shuttle run 7. Vertical jump

Fitness at the EPS

Well before the annual assessments, the EPS held fitness as a high standard of our organization. The EPS encouraged sport and comradery and members would see fitness cartoons around the organization as a motivational tool. Today, you can see our members competing on the ice or on football and soccer fields. But if you look back over the decades, we had even more sports teams, including tug-o-war, and we were great at it! However, sports participation isn’t enough to ensure our officers can handle the physical stresses of their job. In reality, each day our members are faced with the uncertainty of what their shift will entail. Many of our employees have had to fight for their own safety – this is why we work so hard to support employee health and wellness. Syl Lemelin, EPS’ Fitness and Active Lifestyle Unit Supervisor, explains how fitness improves police work: “Those who are fit tend to tolerate shift work better, they get less injured, and when they are sick or hurt, they come back to work a lot faster. Fit employees are more productive at work, tend to be happier on the job, and report better job satisfaction. We want healthy, thriving employees, not just during their time at EPS, but when they leave EPS, so they can enjoy a long career or a long retirement that’s healthy. I always ask the question, ‘What is your retirement going to look like? Most of you probably have grandchildren, so how important is it to you at the time of retirement that you can spend some quality time with them and be active with them?’”

EPS’ fitness assessments are a vital measurement of our officers’ success on and off duty. Most of our members see this value and some believe so strongly in them, that they voluntarily participate even though they no longer have to. Staff Sergeant Tracy Ward was the only female in the 50-59 year old category to complete the fitness assessments last year. She has been with the service for nearly 30 years and has completed her fair share of assessments to learn she doesn’t enjoy them, but she knows their value. “I’m pretty hard on myself, so I always want to do better and I’m never happy with my results. Last year, specifically, I participated because in April 2017 I was diagnosed with invasive ductile carcinoma cancer, and it was my fitness goal to come back after several surgeries and get ‘gold’ in my fitness, and I accomplished that. There’s definitely value in the fitness assessments. We have a very high stress job, a job that requires you to be physically fit, but for me the stress is the one thing the fitness assessments have helped me with.” Staff Sergeant Tracy Ward certainly wasn’t the only officer over 45 to participate in the fitness assessments last year. Detective Andre Francois was one of a handful of male officers in the 50-59 year old category to see the benefits of testing your strength at any age. “The Edmonton Police Service has had a long standing tradition and culture of fitness that goes back 40 years, and I believe that we should continue that tradition. [It’s] a good benchmark for members to assess where they’re at in their fitness journey and look for areas where they can improve. The fitness testing within the teams and squads promotes friendly competition; there’s the Top Squad Award and Top Cop Award. I believe they help motivate members towards excellence in their fitness. Personally, the fitness test is hard; from that aspect I do enjoy challenging myself. I did the test as a personal challenge to see where I was at with my fitness and how I measured up to where I was several years ago.” These are just a few stories being told internally to inspire and encourage our members to keep their fitness a priority throughout their career. We also want to share this motivation with the citizens we serve, by inviting anyone to join us if they see us in the communities playing hockey, basketball, soccer, or running. Citizens can join our Run with Recruiters event any time, and you don’t need to be interested in policing to join in the fun. However, if you want to make a career out of your fitness lifestyle, EPS is always hiring. Y EGF ITN E SS

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The Couple’s Guide For Keeping It Together The institution of marriage is constantly evolving. Couples who get hitched today create a partnership that looks totally different from their parents' and grandparents' — from their wedding to their commitment to monogamy. We chatted with couples at different stages of their relationships and share some of the ways those recently married deal with the stresses and successes of their love lives. From first moving in together to the kids finally moving out of the house, they share their successes and challenges in hopes to show everyone that “All You Need Is Love” to have a successful marriage.




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Paul Check and Carina Ludgate Married for 8.5 months but together for 10.5 years. We have shared core values. We are on the same page on all of the big things like where to live, children, family, political and societal values, health and wellness, education, harmony in life and work. Having a strong friendship where you can have fun together. We are husband and wife, but we are also best friends. We enjoy each other's company, and this is extremely important to us since we don’t want children, it will just be the two of us for life (and lots of dogs ). We have great communication, which becomes very important to any possible conflict. We are always comfortable talking about how we are feeling and are both open to work through any issues the other might have. Support for you partner — we both support each other in reaching our goals (both shared and individual). We’re teammates in life. We also like having fun in everything that we do and never taking anything too seriously. There really haven’t been many challenges since getting married. We were engaged for seven years so not much changed after we got married. We covered some of the major challenges before we got married. Because we were together for so long, we made sure to work through those difficult conversations so that there were absolutely no surprises going into married life. Be best friends and make sure you have some shared interests so that you’ll always be able to have fun together. Being open to new adventures and trying new things also helps keep it fresh and exciting. It may sound cliché, but appreciating the little moments together is so important — many of our favourite memories are those little everyday moments that don’t seem like a big deal but are the parts of life that really make a marriage work.


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Jeff and Jordan Law Married for 10 years but together for 13. We met working at the same company (Jordan was in Ontario and moved out to Edmonton to be with Jeff). What has worked for us, is Identifying each others’ strengths and realizing that we both need to put the work in where it’s most appreciated. Jeff is amazing at managing, organizing, building/ fixing things and generally getting s**t done. Jordan is good at keeping the peace or rationalizing situations, taking care of family and our dogs, cooking meals, and bringing Jeff coffee in the mornings (lucky guy!) We also believe daily communication is important in our busy lives, so we often check in with each other through a phone call or text, and always jump into the hot tub for at least 20 min a night to connect sans technology. Oh yeah, and don’t forget the essentials: laugh and have sex often. It’s a unique situation owning a business together. When we opened Spinunity, we both worked full time jobs, and now Jeff works at the studio full time, while Jordan teaches but works full time as a Safety Coordinator at the Edmonton Airport. Although it was the best decision for our business, personally, we need to make sure that we talk to each other openly and honestly, especially when it’s the hard conversations – which is usually about money and finances. Owning a business has challenged us to push each other to stay connected to our finances. Mistakes can be hard to get over; we often put business bills first, like payroll, so it challenges us to stay on budget. Marriage is a roller coaster, with an amazing journey of both highs and lows. All the hype about vulnerability is true. You can’t have trust in a relationship without feeling that you can be vulnerable together. Trusting your partner to truly hear you and understand your feelings, and your emotions, even if they don’t agree can be hard, but it’s always better to be honest. The strength you gain from those challenges help that bond grow stronger. We feel honoured to be each others partner, we love the story we’ve written together so far, and can’t wait to see what’s in store for our future.



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Chris and Tracey Kalbfleisch 20 years married As I grew up, I always thought life had its phases: school, marriage and kids. So that's exactly what Chris and I did. To be honest the marriage part for me was a struggle as my parents divorced when I was a teenager and getting married actually frightened me. Nineteen months together and a short engagement we were married. Did I marry my best friend? No, he was my friend, but I didn't know everything about him in such a short period but discovered and now know a lot about my best friend. Twenty years ago, we made that commitment and said, "I do" and we have never had a fight...NOT! We began growing as a couple and three years later started growing as a family, adding five kids to the mix. The challenge of dividing your time and love between a spouse and kids felt very overwhelming especially as two of our kids have brain tumors. Ten out of the twenty years of our marriage, we've been in and out of the Stollery dividing our family and each other so our kids were taken care of. It has definitely been a stress on the marriage, but we grew stronger together and discovered quite quickly what's important in life and how to deal with things positively. It's so easy to get wrapped up in the negativity and the setbacks but we've learned how draining and disappointing life together would be if we lived that way. Since day one of our marriage we have built our lives together as a couple but most importantly still discovered ourselves as individuals and gave each other space. Not every event/trip was done together as we allowed each to take time to be with our friends or extended family. Trust has always been huge and neither one of us has/had guilt doing things separately. The challenges we have is no different than anyone else. We argue, which helps us appreciate each other. We have obstacles and many challenges, which helps us learn together. We have fallen and hit rock bottom, which helped us to know how to help each other get back up again. Our marriage hasn't been successful because of the kiss at night/morning, the I love you before we part. What has made our marriage successful is definitely the unconditional support we have given each other towards our goals, hobbies, passions, parenting and work. We've never made each other feel any less than the another. To us and in our kids eyes we know we are a solid team wherever this path of life/marriage takes us and that's what is most important.


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Ignite Your Potential Are you ready to step up your game? Immerse yourself in a unique, transformational, mind and body experience led by today’s most sought-after health experts. Ignite 360 is a world-class summit designed to propel you to reach your highest level of performance. Through informative keynote speeches and interactive workshops, leading professionals in sleep science, fitness, nutrition, cognitive health, and psychology will share their expertise to enhance your physical and mental performance, while working alongside you to put theory into practice. With the unparalleled beauty of the Rocky Mountains as the backdrop, this two-and-a-half-day summit offers practical, science-based information and proven strategies that will help you train, work, and live better. The feeling of recovery and regeneration should not be rare. It needs to be planned, as a vital piece of living a high performance lifestyle. Stress does not diminish your ability to be a high performer. Stress is a stimulus for growth. Come join us for two days of self-discovery and practical learning opportunities to help you achieve your professional and personal goals.



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DETAILS: Ignite 360: The Kananaskis High Performance Living Summit November 7-9, 2019 Pomeroy Kananaskis Mountain Lodge Nestled in the heart of rugged Kananaskis Country, The Lodge is the perfect location for a fully immersive, invigorating retreat. Enjoy stunning views, fresh mountain air, and a host of first-class amenities, including access to the Kananaskis Nordic Spa. With Banff, Nakiska Ski Resort, and many other hot spots less than an hour away, this secluded gem is the ideal location to focus on bringing your performance to the next level. Registration price includes all meals, sessions, and activities. Accommodation must be booked separately.

TESTIMONIALS “I didn’t quite know what the weekend was going to be all about. It ended up being exactly what I needed. I was in a spot in my life where I was just spinning my wheels on what I was focusing on and how I was executing my business. Being able to relax in the Kanasakis back country while getting tangible advice on how to live a high performing life was priceless.” - Jordan Jeske The Ignite 360 event provided a valuable opportunity for our executive team to work on developing stronger, deeper relationships in a beautiful off-site setting. The content fit perfectly into our ongoing pursuit of driving high performance outcomes ~ both personally and professionally. The event struck the right balance between delivering practical insights, compelling strategies and networking opportunities. We look forward to the next event! - Kevin Guile, COO, Supreme Group

"Ignite 360 gave me the opportunity to take some very needed time to spend working on myself. I was able to relate to much of the content and the speakers messages. They were able to give actionable strategies related to boosting personal performance and leading a more impactful and fulfilling life. The intimate environment helped me really focus in on the subject matter. Overall Ignite 360 was a great experience and I'll definitely be doing it again. The Kananaskis Mountain Lodge is also spectacular! - Tim Gourlay, Founder & CEO, Fitset “The caliber of experts the ignite conference attracted was world-class, I learned so much from fellow participants, panel leaders and it created an amazing body, mind and spirit experience” - Andrew Ross, President, Clark Builders



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How to Reverse the Signs of Sun Damage

In our youth, we think we’re invincible. From wiggling, squirming, and whining our way out of sunscreen as children, to purposely soaking up those rays sans sunblock in our teens and 20s, even if you’re wearing sunscreen 24/7 now, you’re likely seeing those years without sunscreen show up now – especially on your face. Whether UV radiation has left you with age spots, crow’s feet, frown lines, or melasma, you can reverse the signs of sun damage. We all love the sun, but the first step to reversing sun damage is protecting your skin from worsening. Wear a minimum of SPF 30 sunscreen (preferably SPF 45 or 60) everyday, rain or shine, even in the winter – the sun’s UV rays are emitted year-round and snow, sand, and water reflect UV rays. Try to stay in the shade, but if you’re exposed, be sure to wear protective clothing. Get your Vitamin D from a supplement and stay away from tanning beds! While prevention is crucial, however, there are cosmetic dermatological treatments that can rejuvenate your sun damaged skin, restoring it to its former glory:

1. Microdermabrasion

4. Daily Advanced Skin Care

No matter what treatment you choose, a health skin care regime is crucial not only to treating sun damage, but simply for taking good care of your skin. Chronic UV exposure (which we’re all subject to) speeds up your skin’s aging, but exfoliating, using antioxidants, and hydrating your skin with an effective skin care regimen will revitalize your skin. At Rao Dermatology, we offer a skin care regimen backed by science: Skinceuticals. An award winning skin care line that uses only pharmaceutical-grade ingredients, Skinceuticals effectively prevents sun damage and aging while also treating imperfection and maintaining healthy skin. Skinceuticals offers a variety of products, like C E Ferulic, Reservatrol, Hydra Balm, and Daily Moisture that are proven to improve your skin – but we’ll suggest product selections tailored to your skin and your goals. Is your skin starting show signs of sun damage? Contact us in the form below for a free consultation.

Quick and convenient, microdermabrasion is a non-invasive skin resurfacing treatment that works wonderfully to minimize the impact of sun damage. A clinical exfoliation method, microdermabrasion uses a diamond-tipped wand to blow air-driven diamond crystals over your skin, which removes the top layer of sun damaged skin, exposing the smoother, live skin cells beneath. By cleansing, abrading, and exfoliating your skin, microdermabrasion triggers collagen production, minimizes enlarged pore, improves scarring, and evening out skin tone.

2. Laser Treatments

Dr. Rao is an expert researcher in the use of laser technology in dermatology. From Intense Pulse Light (IPL) to Laser Genesis, laser treatments correct sun damage issues like lines, wrinkles, and discolouration by tightening and polishing the skin, promoting health cell growth and smoothing tone and texture. Laser treatments use highenergy light to remove the top, damaged layer or skin – it effectively resurfaces and retextures the skin, removing superficial lines and wrinkles and promoting collagen production.

3. Platelet Rich Plasma (PRP) Treatments

Widely known as the “Vampire Facelift,” PRP uses the healing power of your own blood. For PRP treatments, your blood is drawn and put in a centrifuge to separate the platelets and serum from the blood cells. Afterwards, the platelets are enriched with growth factors then injected into your skin to accelerate tissue repair and stimulate collagen production. Your own platelets provide unparalleled healing properties to reverse sun damage, giving you glowing, radiant skin. 24


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Book Your Free Consultation With Us Today

Dr. Rao will take the time to listen to your concerns and create a treatment plan tailored to suit your goals, skin, and budget. Contact us today at 780-437-7189 or by email at

Shop all things running at 7 locations in Edmonton, St. Albert and Sherwood Park.

Free G rou p Run s f or al l ab il i t i e s Every Wednesday night and Sunday morning.

Training Prog rams

For every body, every ability, every runner. From Learn to Run up to a Marathon. Find out more in-store or online!


Your Sister Changed My life Ride For Loma These are words that Maya Jaber has heard time and time again when members of the Cyclebar community describe their experience with Loma. Whether it was chance encounters, an act of kindness, or a story shared, Loma always made people feel like they were the most important person in the room. As we embark on the first anniversary of Loma’s passing, with the permission of her family, I wanted to share Loma’s story with you. Loma was a sister to me and a friend to many. Before Cyclebar even entered the picture, Loma’s presence made an imprint on my family’s life. I truly believe our paths were meant to cross, her purpose in life and her legacy was to deeply impact as many people around her as possible, and to leave our community with a gift: connection. Every single rider who has ever had the opportunity of setting foot into our studio has experienced this magic, first hand. It’s like nothing I have ever felt before. Loma’s legacy started long before her passing. Loma had spent countless hours on the palliative care unit 43 at the Grey Nun’s Hospital having supported her family through the passing of her aunt under the care of Dr. Amigo. Loma saw first-hand the comfort and understanding that was given to her aunt. In 2014, Loma’s cousin



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also spent her last days in Unit 43. Loma got to know Dr. Amigo well, as she spent most of Adele’s last days there, supporting her family through this unspeakable loss. Loma’s life was always dedicated to looking after the needs of others. A few years later while on a trip to Vegas with her sister, mom and daughter, Loma ended up on the same flight as Dr. Amigo. In true Loma style, she chatted away the duration of the flight, sharing her experiences with her cousin and talking about the importance of end of life care. What was considered a chance encounter, we later learned, was fate. Fast forward to 2016. Loma and I met because of cancer; she had befriended my brother in law, Faisel on her first round of chemo. She was first diagnosed with breast cancer in March 2016: a battle she won, going into remission later that year. We became friends through what we thought was a chance encounter (again) at first, only to realize our lives had been intertwined well before that first meeting. She helped my family through the process of admitting Faisel into palliative care, under the care of none other than Dr. Amigo, in November 2017. A few months later, what we thought was a horrible backache turned into the unthinkable. I remember the day she phoned me and asked me to sit down, to make sure I was not driving, when she told me she was diagnosed with stage four lung cancer or Adenocarcinoma: a type of lung cancer seen in active women who were non-smokers. On January 5th, 2018, my life changed. As a pharmacist, Loma was well aware of the implications of the targeting therapy drug she was placed on. Initially, she responded well. We started the preparations for Cyclebar. The studio quickly became a welcome distraction from the horrible side effects of her chemo meds. She continued to support my family by preparing me for things no one should ever have to prepare for: supporting my husband with the fact he was going to lose his brother, telling my children and supporting the family for what was to come. We lost Faisel on March 21, 2017. On the day we opened the doors to CBWindy for our VIP ride, I was at Faisel’s funeral. Loma was gutted. Faisel was one of her biggest heroes. She continued to charm her way through our first few weeks, supporting me, and those that chose to come through our doors in our opening months. Loma spent 1216 hours a day at the studio. In May of 2018, her health took a sharp turn when the doctors discovered the cancer had spread beyond her lungs. Loma’s sister Maya and her family decided it was time to move Loma to Unit 43. We knew it was the right thing to do, not an ironic twist of fate, but rather, an incredible series of connected events.

One night. 3 rides $100/bike 150 riders a massive outdoor party, led by Boodang Music

#rideforloma #werideasone


The energy of the event was like nothing you’ve ever seen, but its essence was captured in a video by the incredibly talented Anthony Do. And there were dragonflies. EVERYWHERE. I hope you join us for the Second Annual RideforLoma on July 26 in honour of my friend: A daughter to Mike and Samar. Sister to Maya Wife to Bobby. Mom to Raya and Rami. Aunty to Baby Kitty. The Halaby-Ammar family is donating 100 percent of the funds raised from the Ride for Loma back to Unit 43, palliative care unit at the Grey Nun’s Hospital—a unit of staff that had been there for them through the darkest time in their lives.

"My intention is to create a space where people of all walks of life and all fitness levels, can come together to become the greatest versions of themselves.” - LOMA HALABY-AMMAR, 1978-2018 On behalf of the Halaby-Ammar families, we hope to see you at the ride,

Farha xx

We laid my friend to rest on June 27, 2018. With the studio closed in honour of Loma, hundreds of people, community members, friends, family and even people whom she had never even met, had gathered to pay their respects to this incredible being. There were dragonflies EVERYWHERE. The RideforLoma was created from a dream I had that night. As I drifted in and out of sleep, I dreamt vivid and accurate images of Loma laughing as she walked through the courtyard in front of the studio, with hundreds of red balloons flying overhead in the sky. It was sunset. She was luminous. I woke up. I contacted some friends and told them about my dream: RideforLoma. Our goal was simple.


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How to Become A Skinhacker And Slow Down The Way We Age BY CHRISTINA FULTON Christina Fulton has been through a lot in her life. But, through it all, she has continued to rise to the top and motivate herself to continue pushing forward. The actress, singer, and motivational coach, famed for her fitness and motivational skills, has made a habit of pouring all that energy into her health. Fulton started that motivational career young; teaching fitness since she was 19 at a Naval base in Hawaii. After escaping an abusive household, she moved with her brother to Hawaii and taught aerobics to Navy officers. “From that point on, I was in the service of all things mental and physical health and fitness” she laughs, remembering teaching cardio to sailors and surprising them with the intensity of the workout. This culminated in the development of her latest creation, Immortal Beauty and coining the phrase “Skinhackers”. It’s now clear that her focus is on health in every realm. “I’m about ready to kick the teeth into the anti-aging realm,” she explains, excited about her next venture. “I’m releasing a skincare line that is going to solve a lot of problems for women.” After partnering with Iki Sakakura, she’s developed Immortal Beauty, a skincare line that she believes is going to change the anti-aging game. “No one wants to get old, let’s be honest,” says Fulton with a laugh. “I’m going to be your queen of skin!” In a sense, she has become her own research and science project, dedicating her body to science so that her customers can have the top-of-the-line results. “I am telling you, I have literally tried every single anti-aging skincare cream, moisturizer, serum, bee venom, beauty balm, I could get my hands since I was a teenager.” After years of having her fingers in every jar of “magic potion” out there, she feels that she can become an oracle of truth when it comes to how the ingredients in skin care products can help. “It's my promise and personal mission to tell you what absolute skincare is, and what is simply junk on your face.” The daughter of a chemical engineer and ex-Lakers basketball player, Fulton grew up learning about every ingredient in every chemical in their home. When she noticed her grandmother and mother had about twenty bottles just for skin care, she wondered why it couldn’t be simpler. This is why she felt the need to develop her own skincare line. In a $155-billion skincare market, her dream is to create a community through skincare and fitness. “I want you to look for these ingredients in your current skincare product of choice now. Hyaluronic acid, which holds one liter of moisture and is really the fountain of youth. Peptides which encourage collagen production to manage wrinkles. Retinol which is the beauty industry's golden ingredient; it advances skin renewal. Think of it like taking your face to the gym. A true serial entrepreneur, Fulton has already developed fitness equipment working exclusively with Crunch, but Immortal Beauty will be her biggest launch yet. “I’m a motivational Skinfitness coach — I make people happy,



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healthy and sexy every week. And I can’t tell you what that does for my heart.” What I noticed most when I chatted with Fulton is her focus and drive. She’s moving at light speed, and she’s refreshingly unafraid of success. “I’m firing on all cylinders!” That open fearlessness, Fulton says, comes from some advice given to her by none other than the film director Brian De Palma. While on the set of “Snake Eyes,” a film she made with her then-husband Nicholas Cage, Fulton was understandably nervous. For one particular scene, Fulton came to set and saw, with wide eyes, that they were surrounded by a crowd of extras for the film. “I looked out and saw about twenty thousand people with cameras watching, and Brian De Palma looked at me, and he goes, ‘What’s wrong’? And I said, ‘I’m nervous! It’s a lot of people!’ And he said, what are you talking about? This is what you wanted, right?’” Fulton laughs remembering the incident. “I thought, you know what, you’re right. This is what I wanted. That lessened the anxiety.” For those of us who dream of launching their own product, Fulton says that surrounding yourself with the best team possible is paramount. She teamed up with Iki Sakakura, who has 35 years in the business of skincare in Japan. She goes on to explain that she’s also partnered with Gary Vaynerchuk of Vayner Media to help orchestrate her launch of Immortal Beauty. As a certified coach, Fulton feel like she’s somewhat of a fitness doctor. “I’m of service and I take this position very seriously. I meet an eclectic, incredible variety of people every week, from doctors, celebrities, CEOs, and athletes, to people with injuries, disabilities and weight issues. I look at them all like my responsibility.”

Putting the “Fun” In Functional Fitness

BY SHELLEY MONTEMURRO Functional training has become somewhat of a buzzword in the fitness industry. It is also subject to wide interpretation. Depending on the activities and lifestyle you have, what is more important to you as a functional movement might be different from the person next to you. Functional training should be thought of in terms of movements we use on a daily basis. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve motion in all of the planes of movement our bodies should be capable of maintaining. It’s also important to understand that every individual will have a unique set of functional movements that are MORE significant for them, depending on what they do for activity, hobby, work, or athletics. So, every personal trainer might put emphasis on different functional movements, and that’s one thing that makes functional movements so great.... there’s not necessarily a “right or wrong”, more just a difference in what each trainer sees as functional for their athletes.

Here are 5 functional movements I like to use: 1. The Squat

Squats are typically used to strengthen the back, thigh, and offer hip stability. The lower back, the upper back, the abdominals, the trunk muscles, the core muscles, and the shoulders/arms are all engaged in this exercise and therefore are trained when squatting with the proper form. There are many forms of squats (back squats, front squats, Zercher Squats, and overhead squats), but generally we begin with just a simple standing squat to ensure proper mobility and patterning, avoiding the errors that can cause injury.

Two common errors include dropping too rapidly on the descent and flexing the torso forward as you squat. Squatting too quickly causes the muscles to relax and tension through the movement is lost as a result. Flexing the torso forward increases the forces on the lower back, risking a spinal disc herniation.Another error where the knee joint is concerned is when the knee is not aligned with the direction of the toes. If the knee is not tracking over the toes during the movement this results in shearing of the joint and unwanted torque affecting the ligaments. The knee should always follow the toe.

2. The Kettlebell Deadlift (Suitcase Deadlift)

The kettlebell deadlift is what I would consider THE MOST functional of movements. And the beauty of this exercise is that it can be modified and switched up in so many different ways to increase core strength, back and leg strength, hip stabilization and glute activation. These are power muscles that help us move objects from the floor. Practically speaking, carrying groceries, lifting children, bending to pick up a towel or anytime we need to pick something up from the floor, this movement is used. Like all lifts, it is important that it is done correctly to avoid injury. The first joint you bend or move in your body is the joint that will take the greatest load when lifting. So, to avoid injury to your back or knees, we want to load up the hips first with a simple slight hip hinge back. Pushing your hips back slightly will put the load of the weight into your glutes rather than your back and knees. Also keeping the back straight, not rounding forward, will protect the spine and structures around the spine. What I love about this movement is that it can be switched up to work in an asymmetrical practice: lifting just a single kettlebell from the floor, maintaining the straight hip and torso positioning. And it also is the first movement required for the next exercise I will introduce. Y EGF ITN E SS

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3. Farmer Carry (Suitcase Carry or Weighted Walk)

The Farmer Carry is one of the simplest exercises you can add to your repertoire for training that gives you a big bang for your buck. So simple. You pick up the weight like in a deadlift and walk. Again, this is a movement, that if done correctly, will build not only your strength, but your work capacity. A stronger, tighter core gives your arms and legs a more powerful base for running fast, throwing hard, and performing heavy lifts. The moves also activates your lats while improving your grip strength and shoulder stability. Things to look for while performing weighted carries are to keep your body upright, back and torso straight, shoulder blades retracted, head neutral and maintaining core activation throughout the carry. These weighted carries can be incorporated into any workout to fire up your endurance and build strong muscles. Again, this exercise can be done asymmetrically, with an object or weight in only one hand, giving you even more core activation as you have to maintain a straight torso and hip positioning as you move.

4. The Floor Transfer

Every individual needs to be able to get themselves up from the floor. A floor transfer comes in many variations and depending on a person’s abilities, can be used in training, for rehabilitation or, especially as we age, as a measure of our fitness, strength and longevity. Getting up and down from the floor incorporates almost every aspect of fitness: core strength, lower body strength, flexibility, mobility, coordination and balance. I also believe it’s important to not limit yourself to a single style of floor transfer. Our senior population is so afraid to fall and some of that fear comes because of their uncertainty of whether they could recover or get back up. So, it’s important to practice the floor transfer from different floor positions: laying on your stomach, laying on your back, kneeling and lunging. Each starting position will allow you to build confidence and strength to recover from a fall. It is so crucial that we can lift our own body weight. Floor transfer from your stomach: two variations - one would include doing a pushup (back straight, core engaged (not letting your body sag), stepping your foot in, then the other and standing upright. The other would include rolling from your stomach onto your side and using your arm/elbow to push yourself up into a seated position, then getting your knees underneath you to lunge up into the upright position. Floor Transfer from your back: two variations - one would include rolling onto your side and using your arm/elbow to push yourself up into a seated position, then getting your feet underneath you to lunge up into the upright position. The other variation would include performing a sit up (requiring core strength), then bending the knees to get one or both underneath you to stand up, whether that be by twisting the knees to one side, using an object to hold on to to stand , or if your flexibility permits it you can rock up onto your feet.

5. Pushups

The pushups is one of the most functional upper body and core exercises, and one that is most commonly done incorrectly. When done correctly, the pushup will strengthen your chest, shoulders, triceps, and core muscles. It is one of the “push” exercises that carries over into many activities we do on a daily basis.



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To prevent injury and perform the exercise correctly, it is important to be conscious of all of the muscles that should be working during the movement. With your hands directly under your shoulders (wrist, elbow and shoulder stacked up straight), externally rotate your shoulders so the bend of your elbow faces forward. Squeeze your butt, tuck your belly button up and engage your core, keeping your hips in line with your shoulders. Head should be neutral, not allowing your spine to tip towards the ground. As your lower your body to the floor, your elbows should be moving back at about 45 degrees to your body. From the floor, maintain the core engagement, don’t let your belly sag and touch the floor, and press up keeping your entire core and glutes activated. Errors with the pushup include having your hands too wide and putting strain on the shoulder joint, not engaging your core and allowing your body to sag or alternatively having your hips too high (above the shoulders) and not moving through the full range of motion. Modifications are simple for the pushup: reducing the weight required to push up by leaving your knees on the floor, performing the negative portion only (from the top to the floor as slowly as possible), putting a band around your elbows to provide assistance through the bottom part of the movement. If more modifications are needed, you can start on an elevated surface like a chair or even a wall, maintaining the same core engagement and body positioning but reducing the force you have to push up. The list of functional movements could go on and on. But these 5 exercises touch on the basics of human movement. Incorporating these movements into your training routine or basic movement patterns will help you increase your strength, prevent injury, build core stability and balance as well as give you the confidence to improve your quality of life.

How you could incorporate these movements into an exercise program: Squats: perform 10 squats (or squat variation) every 2 minutes for 3 sets. Once you’ve established proper squat movement, you can start trying different forms of squats and putting them into your routine. If you have built up the base of a proper form air squat, then you can start adding weight to increase the power in your lower body. Kettlebell Deadlifts: I like to combine this movement with the Farmer Carry movement in training. Perform 10 kettlebell deadlifts (start at a light weight until you establish proper lifting form), then Farmer Carry 25’. Repeat for 3-5 sets. Increase weight as you build the grip and shoulder strength. Farmer Carry: Same routing as Kettlebell Deadlifts Floor Transfer: Practicing the floor transfer from different starting positions is great to add into your training. To begin, start on all fours and practice getting your feet under you to stand up. Move to seated and standing up. Then laying in different positions to standing up. I like this movement as part of the warm up for other training, incorporating 10 different Floor Transfer practices before moving to the next movement. Pushups: 10 pushups every 2 minutes for 3-5 sets. The reason I like to use 2 minute sets is that is forces you to get the rest time for your muscles to recover, but keeps you from getting distracted to taking too much rest time. Especially if you are training by yourself, it is so easy to get caught up in doing something else.

ITU World Triathlon Series Edmonton Is Coming JOIN US - JULY 20-21, 2019 World Triathlon Edmonton is busy planning a great weekend in Hawrelak Park for our age-group athletes, their families, and Edmonton's finest spectators. Whether you are new to the sport of triathlon or looking to qualify for the 2020 ITU World Championships in Edmonton, we have an event for you. Choose a distance - Sprint, Standard or Triathlon Together. Race with a friend or put a team together. You have options and we can help find the best event for you! After you race, be sure to stay and cheer for the elite triathletes as they take to the city streets to compete for their country. The World Triathlon Series sprint event and the Mixed Team Relay round off what we expect to be an exciting weekend of Olympic qualifying events. Mark your calendars for July 20-21. Come Triathlon with us!

WTS Edmonton Schedule

We have races for all athletic abilities, both competitive and non-competitive. Check out the WTS Edmonton website for more information. Thursday, July 18 Open Water Swim – Get used to swimming in open waters and practice in wetsuit conditions weather permitting. Friday, July 19 Run Series - If you either love running or want to start training for a triathlon the Athletics Alberta R Series race is a great option. Saturday, July 20 Age Group Sprint & Standard Races - For athletes who would like to jump into a competitive race on the same course as the elites races then this is the event for you. This race also gives athletes the opportunity to qualify for the 2020 ITU World Championships.

Training for your first triathlon:

Tips and tricks to get you race ready! • Prior to racing, make sure you have done at least some swimming, biking and running. Aim for at least one workout in each discipline a week. • Need some motivation? Find a buddy to train with you! • Do not underestimate the importance of proper fitting gear! • Taking care of yourself is important to ensure you make it to the start line injury free. • Practice running off the bike (also known as brick training). • Check out the course online (or if it is possible, even try biking/running the course). • Don’t try anything new on race day – gear, nutrition, coffee, etc. • Race Day – arrive early! • Remember where you put your bike! • Open water swimming is very different than the pool – there are no lines on the bottom to follow and you will need to sight along the way so that you stay on course. • Have fun! If this is your first race, don’t set your expectations too high or set any crazy lofty goals. • Smile at the finish line – you did it! • Thank the volunteers along the way – it is because of them that this race can happen!

What is the Tri Fitness Challenge? The Tri Fitness Challenge is taking place at Hawrelak Park on July 19th, the day before the ITU World Triathlon Series, at the same location. In the spirit of celebrating triathlon — where athletes compete in a tri-sport race that includes running, swimming and cycling — the Tri Fitness Challenge is a competition that invites individuals, corporate teams, and others to compete in three unique fitness activities including the Ninja Warrior course, and two other surprise features. We have put all the pieces in place for you to come down to Hawrelak Park and choose your own fitness adventure – there is sure to be an activity that you have never tried before! Sign up a team by visiting, and prepare for an evening of fitness, friends and fun. Mark your calendars for July 19th and we will see you in Hawrelak Park!

Sunday, July 21 TriathlonTogether - New to triathlon or just looking to enjoy some physical activity? TriathlonTogether is a new race for 2019 : run with a squad or individually. No timing, no pressure. Register as a team of any age and enjoy your time going through the course at your own pace, no special equipment needed.


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It was while listening to the podcast series “The Lifestyle Chase” that I first became aware that the guy I was listening to on the radio each day on my drive home from work was a fitness fanatic. Listening to him, I had no idea that the man behind the voice had so much knowledge about health and fitness and I knew I had to hear his story about how he got into radio and where his passion for healthy living came from. Layne Mitchell grew up in Calgary. He was an overweight kid which seems to be common for most adults who become interested in a healthier lifestyle as they get older. Not great at sports growing up, he didn’t really have much interest in staying active and enjoyed eating the rich, decadent foods that his parents enjoyed making for him. Rather than hitting the basketball court or lifting weights, Layne loved music. In high school he played in a number of bands not because of his love for playing music, but rather for the production aspect. Creating the music and recording it was where his passion lay, and he spent hours learning the craft in hopes of one day making it big and recording his own music. “I got into radio by accident,” he says. “I played in bands throughout high school. Not necessary because I loved music but because electric guitars are a great way to hide a big fat gut. I had a strong passion for audio production.” He moved to Saskatoon with his mother to help her find a place to live and that’s where fate struck and led him on his current career path. A family friend told him about a radio and TV school in Saskatoon at Western Academy. It was an 8-month program and he thought a career with studio access might be a great opportunity to record with his band after hours. Just three months into the program he was offered an internship and eventually a job. Soon he was too busy for music and having too much fun on-air to worry about recording or playing anymore. Early on in his career, he realized the value of working on his craft and constantly invested his time in developing his skills in the music industry. His passion for music never changed and whether it was MC’ing shows, meeting people at events, or improving his production skills, he knew that spending all that time on his career when he was young would pay off as he got older. More than 20 years later and he’s still at it.


Even though Layne loves to cook, once he got into radio, the early days afforded him little more than Kraft Dinner, hot-dogs and whatever treats sponsors or clients happened to bring by the station. “I was twenty-two years old and hosting a morning show when a co-worker coaxed me into going to the gym. I was around 270 pounds,” he says. His goal wasn’t to lose weight, but rather hoping that exercise would help his pants fit a little bit better. So, he lifted weights seven days a week and started doing light cardio to help with the muscle soreness and passed the time reading whatever fitness magazines happened to be lying around. He learned to dial in his diet and ditched the Kraft Dinner in favour of a strict 3,000 calorie diet (40% protein, 40% carbohydrates and 20% fat) dropping eighty pounds in three months.


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It was around this time, when he was focussed on his career and living a healthy lifestyle, that he started to experience health problems. Friends and family suspected it had to do with his drastic weight loss, and he hoped they were right. He certainly didn't want to be "fit" at the expense of being healthy. He resumed his previous diet but started feeling even worse. Doctors soon confirmed that Layne was suffering from organ failure caused by a still undiagnosed autoimmune condition. “I remember going from working 14-16 hours a day and enjoying life to sleeping 14-16 hours a day and never getting better,” says Layne. “They ruled out all the bad stuff, but I still had the same symptoms and it was tough because they couldn’t tell me what was wrong.” Layne has visited the Mayo Clinic in the US, investing five-figures trying to determine what his medical problem are so he could reclaim his health but to no avail. He’s since had a football sized cyst removed from his abdomen and the long list of vague and strange symptoms continue to plague his health today including muscle spasms, pain and constant tiredness. “I found that heavy exercise and a clean diet are the only things that seem to give me any relief,” he says. “People might look at me and assume I'm a gym rat and while I do spend my fair share of time exercising, nothing could be farther from the truth. I'm fit entirely by circumstance.” He’s had challenges with his health and a clean diet and active lifestyle seem to be the only thing that has helped. In a typical day, Layne consumes well over 5000 calories. A breakfast complete with eggs, granola and 2% milk start the day. Then he’s off to the gym where he downs about 3-4 L of water mixed with dextrin powder which has many health benefits including weight control, maintaining cholesterol and being rich in fiber which aids in digestion and nutrient absorption. He follows his work out



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up with BCAA’s and whey protein before heading off to work where he is already on to his next meal of the day before hitting the air. 1 L of oatmeal and peanut butter, a can of tuna and fruit and nuts keep him going before “lunch” 2 hours later where he will typically have a piece of beef or pork with a couple cups of grains. He follows this up after another 2 hours with chicken, tons of vegetables and more grains. “Half of what I eat is veggies,” he says. “I believe it’s important to load your calories around the most active part of the day. When you eat 5000 calories before 5pm, you’re less likely to snack on something unhealthy later in the day.” Diet is very personal and what works for one person doesn’t necessarily work for another. Exercise on the other hand is universal and if you truly want to be healthy, a mix of both is required. Layne is a firm believer of the saying that a fit body is made in the kitchen and his commitment to clean living has helped him not only achieve a fit body, but also ward off some of the symptoms caused by his disease. “I work out two hours a day, four days a week,” he says. “I lift for about ninety minutes and then finish off with thirty minutes of either sprints, jogging or biking. My lifting regimen is a mix of powerlifting, bodybuilding and CrossFit. I train a different body part each day but focus on complex movements like squats, deadlifts, bench-press, chin-ups, and handstand push-ups.” He’s a huge fan of the fitness culture in Edmonton where everyone is willing to share tips and advice to help each other reach their goals. Whether it’s someone posting their tips online or offering their advice or support when you’re struggling to find motivation, it seems Edmonton is a community like no other.

Terwilliger Rec Center is Layne’s “dojo”. The track is great for sprints. The trainers are approachable and supportive. The programs offer him the variety that he enjoys. “I regularly do drop-in classes for Flex Mobility or even seniors’ yoga. After a 2-hour workout, I usually feel like I'm 75 years old anyway LOL! When weather permits, I jog in the River Valley. Although, my joints take a pounding from the sprints so I'm not afraid to opt for the lower-impact treadmill equivalent if my body asks for it.” He knows the importance of flexibility for warding of injury and aiding in overall fitness and tries to squeeze in a yoga session when he can to stretch out the muscle fibres he’s shortening with all the lifting.

“My main fitness goal is simply to avoid injury. Exercise is a big part of my symptom management program and being a single dad, getting hurt is not an option.” As a single dad, Layne recognizes the importance of being a good role model for his young daughter. Whether it’s encouraging her to make healthy food choices or by being supportive of her fitness activities, Layne puts his daughter high on his priority list.

“I’m not super strict about what she eats,” he says. “She will meal prep with me which I find is a great way as a single parent to manage your time and make sure your family is eating healthy. But she’ll munch on some vegetables and follow it up with a dozen M&M’s.” Not an athlete by any means, he goes swimming every week with his daughter and takes her for gymnastics as well. He’s not sure where these sports will lead to and hopes that his lack of skill in any sport doesn’t get passed on to his daughter but realizes that having her active at a young age will pay off with her health and lifestyle choices as she gets older. Layne shares time raising his daughter with his ex-wife and they are both on the same page when it comes to keeping her active and healthy. “Divorce is one of the toughest things I’ve been through,” he says. “Having a little one helped me keep it together. I might not be where I am now without the accountability I have to my daughter.” His biggest goal in life is to be a good parent. He stays fit. He eats well. And he parents. He doesn’t have a lot of time for anything else. That’s his focus and he is perfectly happy with that.


your first tru ride



* One time use, new clients only. For YEG residents only.


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Gather your friends and neighbors, with these 5 tasty ideas you can throw a block party BBQ that’s delicious AND healthy:

A huge thanks to The Organic Box for supplying our BBQ with a great selection of locally produced, natural and organic food.

Plant Based Burgers Burgers are a BBQ staple! But whether you want to reduce your cholesterol intake or are serving some vegetarian neighbors, there are awesome plant based options out there. If you’re short on time and want to pick up ready-made burgers, Beyond Meat burgers are a great choice. The Beyond Meat burgers were popularized in Canada by A&W, but they’re also available at some local stores and grocery delivery services. If you’re looking to mimic a meaty burger, these are the best option out there. If you prefer a less processed alternative, try out this portobello mushroom burger recipe: 4 portobello mushrooms, stems removed 1 medium onion, sliced into rings extra-virgin olive oil ~1/2 cup barbecue sauce 4 buns ~1 cup greens (crunchy lettuce or arugula are great) Salt & pepper 1. Pre-heat your grill to medium-high. 2. Gently wipe the mushrooms with a damp paper towel to clean them. 3. Brush both sides of the mushrooms and onion rings with olive oil then season with salt and pepper. Place the mushrooms, cap side down, and the onion rings on your grill. Cook with lid closed for about 5 minutes. 4. Flip the mushroom caps and the onion rings. Brush the mushrooms with BBQ sauce. Close lid and cook for 2-3 minutes. 5. Brush the mushrooms with more BBQ sauce. Add your buns to toast on the cooler part of the grill. Close the lid and cook for an additional 2-3 minutes. 6. Remove buns from grill, adding any other desired condiments to the bottom. Then top each bun with a mushroom cap, grilled onion, and greens. Serve immediately.

Garlic Aquafaba Mayo Are you thinking, what the heck is aquafaba? Don’t worry. You’re not alone. Some people think it’s a brand name, others wonder if it’s a weird dessert. In reality, it’s the viscous liquidy goop in a chickpea can (or other legumes) that you probably rinse down the drain. Turns out the protein rich liquid can make a great egg replacement in some recipes. That’s why Be Fresh uses the leftover liquid from creating hummus in their vegan mayo! Don’t worry, it doesn’t taste like beans. And when you mix it up into a garlic-mayo dip, it makes an awesome burger topping or dip that’s a lot like aioli! Here’s how it’s made: 3/4 cup Be Fresh aquafaba mayo 2-3 cloves of garlic 3/4 teaspoon salt 1 tbs fresh lemon juice 1. Finely mince your garlic or make a paste. (Google "how to make garlic paste" - it's a game changer for using raw garlic) 2. Mix all the ingredients together. 3. It's best if you let it sit in the fridge for at least 30 mins.




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Fridge Pickles Sliced Bubbies Kosher dill pickles make a tasty burger fixin’, but if you really want to impress your neighbors, try fridge pickling fresh produce! These 2 quick pickle recipes will get you hooked on making your own pickled veggies. Pickling red onions takes some of the pungent kick out of them and adds a delicious zest! They are great on tacos, in a salad, or on top of a burger.

Easy Fridge Pickled Red Onions 1.5 cup thinly sliced red onion ½ tsp salt 2 tbsp cane sugar 1/3 cup water ¾ cup apple cider vinegar

1. Add the salt, and sugar with water to a pot and bring to a simmer over medium heat. 2. Once the salt and sugar have dissolved, move the pot off the heat and add in the vinegar. 3. In a canning jar add the thinly sliced onions. 4. Pour the warm liquid into the onion jar and seal with a lid. 5. Let the onions cool for around 45 minutes before storing in the fridge. 6. They can be eaten once cooled, but it’s best to wait at least overnight. Add some heat with pickled jalapeños!

Fridge Pickled Jalapeños

¾ cup white vinegar ¾ cup water 3 tbsp sugar 1 tsp salt 10 medium/large jalapeño peppers Optional: 1 clove garlic, sliced 1. Thinly slice your jalapeño peppers. Use a gloved hand to touch the pepper while cutting if you have sensitive skin and be sure not to touch your face with jalapeño juice. 2. In a pot, heat all ingredients except the peppers and garlic. Bring to a boil, then remove from heat. 3. Pack your jalapeños into a jar, evenly distributing the sliced garlic (if used). 4. Pour the liquid over the peppers in the jar. Seal with a lid, let it cool, and then store in the fridge for 3-4 weeks. 5. You can eat the pickles as soon as they’ve cooled, but they are best when left at least overnight.

Kombucha Floats

Grilled Fruit

Ice cream floats are the perfect summertime treat, but if you want to up your health game a little, try out a kombucha float! If you’ve never heard of kombucha, you’ve probably been living under a rock. It’s a fermented tea that’s fizzy, a little tart, and full of natural probiotics. Serve up a refreshing option like Be Fresh Hibiscus Lemonade with Nora’s vanilla ice cream or take a more traditional route with Be Fresh root beer kombucha.

If you’ve never grilled fruit before, you might be questioning my judgement right now. But imagine the sweetness, aroma, and depth of flavor of caramelized onions. It’s a unique taste that’s impossible to mimic, and the same goes for caramelized fruits. Grilling fruit brings out a deeper flavor that’s great alone or paired with a touch of creamy vanilla ice cream. Here are some fruits that we love on the grill: 1. Stone Fruits (peaches, plums, nectarines) 2. Pineapple 3. Watermelon 4. Pear 5. Apple So, the next time you pull out the grill, don’t cast aside fruits as another post-meal refreshment. Try grilling them! Y EGF ITN E SS

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A true backyard patio party isn’t complete without a beverage or two of the adult variety (or the virginal variety if you so choose). Yellowhead Brewery is proudly brewed right here in downtown Edmonton. Their original craft-brewed lager is a crisp, clean naturally carbonated beverage perfect for sharing on warm summer nights in Edmonton. Those who prefer the IPA variety will enjoy their Remlar IPA with its tropical, flora and citrus notes.

Millcreek Salty Dog 1oz Eau Claire Three Point Vodka 0.5oz Lemon Juice Grapefruit Juice Lime Wedge Moisten highball glass rim with lime wedge. Salt the rim of the glass with coarse salt. Fill highball glass with ice. Add 1 oz of Eau Claire Three Point Vodka & 0.5 oz of lemon juice. Top with grapefruit juice. Garnish with lime wedge

Eau Claire Distillery is handcrafted in Turner Valley,

Alberta and produce a great selection of spirits that are perfect for a healthy summer cocktail. Produced from local Alberta grains and distilled with local botanicals provide a unique flavor to their gins and vodkas which we used to create a couple beverages for that were enjoyed by everyone.

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Strawberry Garden Mojito 1oz Eau Claire Parlour Gin 6 basil leaves 2 strawberries, chopped 1/2 ounce simple syrup 1/2 ounce fresh lime juice 4oz club soda Add basil and strawberries to a shaker and pummel. Add remaining ingredients. Shake and serve in a high ball glass. Garnish with basil and lime if desired.

Hansen Distillery is an Edmonton-based family-run craft

distillery that prides itself on producing quality products using ingredients sourced from Alberta. Owners Kris and Shayna welcome people to take a walk through time at their facility and experience their quality, handcrafted spirits in their unique tasting lounge located in West Edmonton.

Main Street Julep A fruity variation of a classic mint julep. The high proof of alcohol lowers the freezing point of the cocktail and, with freshly crushed ice, the temperature should drop below zero degrees. Imbibe slowly and enjoy the cooling sensation of mint. 2 oz Hansen Border Crossing Rye 1 tsp Demerara Sugar 2 Large Blackberries 4-6 Mint Leaves 1. Add sugar and blackberries to a julep cup (or a short glass) and muddle until sugar dissolves. 2. Add mint leaves and gently muddle again. 3. Add 2 oz of Hansen Border Crossing Rye. 4. Top with crushed ice, and add a straw. 5. Garnish with a fresh sprig of mint and several fresh blackberries.



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Stillness of the Sun The robust flavor of End of the Line Moonshine can stand up to intense flavors. Pairing it with the sharp acidity of fresh citrus and taming the edges with fresh berries and crisp cucumber is a terrific strategy for a firecracker of a patio cocktail, sure to please any backyard guest. 1 oz Hansen End of the Line Moonshine ž oz Lime Juice ½ oz Simple Syrup Watermelon (roughly a 1 inch x 1 inch piece) 4 Basil Leaves 1. Add simple syrup, watermelon, and fresh basil leaves to a cocktail shaker and gently muddle. 2. Add Lime Juice and Hansen End of the Line Moonshine. 3. Shake with ice. 4. Strain into a tall glass filled with ice. 5. Top with soda. 6. Garnish with fresh basil, cucumber slices, and fresh berries.

For those non beer drinking or spirit savoring guests, the wine selection at Wine and Beyond will suit any taste or budget. A cool crisp Pinot Grigio, or an Aperol Spritz with the fizzy bubbles from an Italian Prosecco will be a hit for your guests on a hot July or August night.

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For those looking to enjoy a great taste without all the calories, we featured PYUR Vodka Soda based out of Vancouver. With zero sugar and zero carbs, this option worked for those following a low carb lifestyle. Fizzy peach, lime or raspberry flavors are available with a light taste of vodka so that you can still enjoy the party responsibly while paying mind to the number of calories consumed.

REVEL IN. ALBERTA’S LIMITLESS SUNSETS. If you’re without employer-sponsored benefits, we have a plan that fits your needs and your budget— so you can spend time enjoying the little things.

1-800-AB-CROSS | ®

*The Blue Cross symbol and name are registered marks of the Canadian Association of Blue Cross Plans, an association of independent Blue Cross plans. Licensed to ABC Benefits Corporation for use in operating the Alberta Blue Cross Plan. †Blue Shield is a registered trade-mark of the Blue Cross Blue Shield Association. IP18-021 2019/05




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Creating Healthy Communities To Live Work and Play Living a healthy lifestyle goes beyond just hitting the gym and eating a balanced diet. Many are also opting to live, work and play in communities where lifestyle options are suited to their fitness and wellness goals. To meet the demand of potential residents, developers are implementing strategies to include wellness areas in the plans for their new communities. Everything from walking paths and skating rinks to multi-purpose fields and community gardens are becoming the norm as people are choosing to live in areas that suit their lifestyles.

Ardrossan – Strata Developments Ardrossan is a quiet, friendly and safe community with excellent recreational and educational amenities including baseball diamonds, soccer fields, a tennis court, skating and curling rinks, a community theatre, four schools and much more. The Ardrossan Recreation Complex is already in place and is home to two ice hockey surfaces, a full fitness facility, indoor track, children's fun factory with babysitting services, and outdoor spray park. The facility is an anchor for those looking for fitness and wellness activities year round right in their own backyard. One of the best parts of the many amenities in Ardrossan is that they are already connected by hundreds of meters of asphalt trail through natural areas along Point-Aux-Pins Creek. Instead of waiting through years of construction, these areas are mature and established. Whether you are enjoying a long walk, or the kids are riding their bike to one of the playgrounds along the trail, it is the spine that connects the community.

Keswick on the River Keswick on the River is located in Southwest Edmonton located on 200 acres of land that borders a North Saskatchewan River environmental reserve to the west. With 3 large ponds, over 8 KM of landscaped trails, a playground, and a shared outdoor gazebo, there is an abundance of nature perfect for those who are looking to enjoy the outdoors. An extensive network of paths, trails, and constructed wetlands provide endless opportunities for exploration. Escape with a mind-clearing run, for example, or connect with nature on a lazy Sunday afternoon stroll with friends and family. For kids, there is a playground complete with play structures great for curious minds while neighbors can socialize with other parents to encourage a sense of community. There are hundreds of shops, restaurants, and services located in The Currents of Windermere and Windermere Crossing. Many of these stores suit the needs of those looking for healthy active living including kb&co, Navina Yoga and Cyclebar. For the golfer, 3 golf courses and a driving range are nearby, and the Terwillegar Rec Centre offers wellness activities year round for everyone.



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The Hills at Charlesworth To be truly livable, a community's vision must extend well beyond beautiful homes. From advanced open spaces to easily accessible amenities, no stone was left unturned in The Hills at Charlesworth. An amazing park space offers everything from a solar-lit playground, to a 9-hole championship disc golf course – the first of its kind in Southeast Edmonton. Also, be sure to explore the 138-acre Ivor Dent Sports Park right next door, offering soccer and cricket. Just some of many amenities that make living here so great.

Photo: Christophe Benard Photography

In the heart of The Hills at Charlesworth, with Edmonton’s skyline as a backdrop, a ribbon of ice winds through the community’s Sustainability Plaza, with solar lights cascading over it, surrounded by transplanted mature trees from the old Pioneer Meadows Golf Course. The ice ribbon is dramatically different from traditional community ice rinks, creating a multisensory experience integrated into the community’s focal point: the Sustainability Plaza. Access to the Community Garden is also available to all residences in The Hills at Charlesworth. Social events such as group work days and potlucks so that community gardeners have an opportunity to meet ‘n’ mingle are encouraged. The goal is to preserve and share the Community Garden to enable residents with the opportunity to garden in their little patch of earth.

Secord by Hopewell Planned, designed and built by Hopewell Residential, Secord by Hopewell features many of Edmonton’s most scenic natural amenities and stylish homes to fit your lifestyle. Nestled in the heart of West Edmonton, Secord is a place where a welcoming community spirit makes you feel at home the moment you arrive. Longer days and endless sunshine mean it’s the ideal time to get outside and get exercising. Whether your preferred method of movement is walking, jogging, or cycling, all forms of exercise are possible along Secord’s many pathways and nature trails. Secord also features three wetland areas directly in the community itself – the Winterburn Pond, Secord Pond, and Stony Pond – Secord offers plenty of space to escape and observe wildlife in their natural habitats. If your lifestyle allows for the time and space needed to grow a small vegetable garden this summer - Secord is just minutes away from nearby farmer’s markets and grocery stores that can provide some inspiration for eating clean. Once you’ve hit the local farmer’s markets, why not pack a basket and enjoy a picnic with your family in Secord’s great outdoors? The kids can burn off their endless energy in one of Secord’s play areas or baseball diamonds, while you relax in the shade and reap the fresh-air benefits of the area. And if the kids need to cool off after all that running, then a west-end spray park is always nearby for some more free family fun.



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Kombucha Health Benefits: Here's What Science Says

Coconut oil, acaí berries, kimchi, matcha, spelt: All are trendy health foods that are actually not new at all — just like kombucha, the hotter-than-ever fermented-tea beverage with a truly ancient history. Kombucha, a fizzy drink created by fermenting tea (most commonly black or green) and sugar with a symbiotic culture of bacteria and yeast known as SCOBY, was first used for its healing properties in East Asia — initially in China, where it was beloved for its “energizing effects.” The elixir then made its way to Japan, before catching on in Russia, Germany, France, North Africa, Italy and finally Switzerland, where in the 1960s researchers noted it had health benefits similar to those of yogurt because it contains probiotics, which introduce new bacteria into the gut microbiome. Today, all across North America, you’ll not only find kombucha at most health-food stores but sharing shelf space with juices and sodas in an increasing number of regular delis and mini-marts. In fact, a recent report showed that sales of kombucha are expected to grow by 25 percent every year through 2020 to a value of $1.8 billion. But what scientific evidence do we actually have about the health benefits of drinking the bubbly, vinegar-like brew? “The health benefits have been touted, but not studied in a well-controlled environment,” says Jo Ann Hattner, a San Francisco-based registered dietician and nutritionist and co-author of Gut Insight: Probiotics and Prebiotics for Digestive Health and Wellbeing. “We do know that the drink contains probiotics,” Hattner says, noting, “I have clients who drink kombucha because they want to enjoy a fermented drink and they want the live fungi and bacteria for their gut health. These clients are often looking for a fermented, dairy-free drink.” But beyond the knowledge about probiotics — confirmed in lab tests of kombucha’s properties — we don’t have many studies to go on. That’s because the body of scientific evidence we do have is based on largely on animal testing, which leaves some experts skeptical.

Here’s a look at what we know — and don’t exactly know — about the health benefits of kombucha:

GUT HEALTH Because the fermentation process makes a drink that’s rich in probiotics, many believe that drinking kombucha is good for your gut health, providing a healthy blend of bacteria to absorb nutrition and fight off infection in a way that’s similar to that of fermented kimchi, sauerkraut or yogurt.

ANTIOXODANT POWERS Like green tea, kombucha may share some of its beneficiary antioxidant properties. The prebiotic action of green tea increases our gut’s population of healthy bacteria that produce short chain fatty acids. These fragments are produced as metabolites of gut bacteria and they have anti-inflammatory effects in the intestine. These same benefits are believed to also be found in kombucha.

CANCER PREVENTION The anti-cancer potential for kombucha most likely comes from the anti-angiogenic (cancer starving) properties of tea. Green tea contains a polyphenol called EGCG, which can starve cancers by cutting off their blood supply. Those are great reasons to opt for kombucha that’s been brewed from green tea, rather than black or red. Further, an enriched microbiome may also better protect the body against cancer by boosting the immune system. It should be noted however, that more research is needed before kombucha can be regarded as having anti-cancer properties.

Bottom line: Kombucha, although lacking a big body of scientific evidence in its favor, is refreshing, backed by centuries of use, and good for your gut. Y EGF ITN E SS

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Kombucha Brands We Love

True Büch


True Büch is a Calgary based kombucha company that first opened its doors in 2014. It started small, and the goal was simple - to brew great tasting kombucha and give back to the local community that supports us. Since then True Büch has found its way into some of our favourite retailers across the country. They have stayed true to their original plan by continuing to only use the best quality organic and local ingredients and by reinvesting a portion of our profits into projects that are close to our hearts.

Boocha’s kombucha is crafted by hand in small batches right here in Edmonton. Starting with a blend of green, black and yerba mate teas, they brew the perfect cup of sweet tea and after letting it cool to room temperature, they add in their SCOBY, (Symbiotic Culture of Bacteria and Yeast) packing Boocha full of probiotics, healthy enzymes, and amino acids that are important to a healthy body. After a week of culturing, a concentrated tea flavour is added to the Boocha base and it is ready to bottle. Boocha comes in a variety of flavours and is a healthier, lower-sugar-than-pop fizzy drink. Boocha’s kombucha is available at the City Market and a variety of retailers.

Be Fresh

Wild Tea Kombucha

Be Fresh Kombucha is part of the SPUD lineup available at Blush Lane Organic Market in Old Strathcona. With fresh flavours like Hibiscus Lemonade and Very Berry to the classic tastes of Mint Lime and Ginger, the Be Fresh products are created using organic, gluten free products. Their mint and lime are the real showstoppers in our opinion and perfect for the patio this summer. Fresh mint cleanses and refreshes, and crisp lime adds a kick. Coupled with the fizz from the 'booch makes for a simply invigorating bevvy.

Wild Tea Kombucha was started in June 2015 by Emily Baadsvik who was transitioning into retirement from sport after representing the National Team at the Sochi Winter Olympics in 2014. Creating a line-up of cocktail inspired kombucha beverages like Pineapple Mojito and Strawberry Daiquiri and low sugar kombucha sodas, the Wild Tea Kombucha brand is growing in popularity across the province. Even our 13-year-old son who prefers a Sprite to any other beverage was enjoying the kombucha soda varieties (and with only 20 calories and 4 grams of sugar per can, we couldn’t complain)



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Yoga for Runners Sunday 1:30

SUMMER Yoga Classes at

BlissYogaSpa Cred:Caleb Snee

Inferno Pilates Tuesday 3:30

Warm Shoulders Mondays 12pm

5954 Mullen Way 780.432.1535 Cred: Kayla Lovli

Skin Care in the City Just like you wouldn’t wear summer clothes in winter, you might want to tweak your skincare products going into the summer season. This is a rundown of my summer skin care routine, inspired by what YEG beauty has to offer in combination with my love of Korean Skin care (K-beauty). As a proud Edmontonian and local fashion/beauty blogger at @sincerelyambermarie I love to try new products and treatments made in our city and share them within my online community. Before diving into my daily skincare routine, I wanted to mention a treatment I’ve worked into my monthly skin care; HydraFacial treatment removes dead skin cells and extracts impurities while simultaneously bathing the new skin with hydrating, moisturizing and cleansing serums. The treatment is soothing, refreshing, non-irritating and immediately effective. My favorite local gem to have a HydraFacial is at Crave Beauty + Wellness Lab. Throughout the day, airborne bacteria and pollution find their way onto your skin, if it’s not properly washed, they could potentially contribute to aging, pigmentation and breakouts. No thank you. Double cleansing is the answer provided by the K-beauty world. Step one in the K-beauty routine is a game changer, it will ensure you’re cleansing your skin properly! Start with an oil cleanser followed by a water-based cleanser to help clear breakouts and create a perfectly smooth canvas. I personally love Clean It Zero Cleansing Balm Original ($19) from Banila Co as my oil-based cleanser. No, the oil cleansing method will not cause a breakout, in-fact, it will do the exact opposite. I know it sounds counter-intuitive to use oil to clean your



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face but it’s actually one of the best methods to use, especially for acne-prone skin. Oil dissolves oil. As for my water-based cleanser, I use SON & PARK Beauty Water ($30). I have dry skin, so I only double cleanse my face at night and use beauty water in the morning. Play around with your routine until it fits you! Essences is a new word in the skin care vocabulary; however, essences are the heart of the Korean skincare routine. They're lightweight but packed with concentrated hydrating, anti-aging, and complexion-enhancing ingredients. In my own routine I alternate between local product, PURA BOTANICAL BLOOM ESSENCE ($44) and HANSKIN Hyaluron Skin Essence ($46) from Korean retailer SOKO GLAM. This is a product I use in the morning and evening. Another absolutely wonderful ingredient for the summer is a high-grade antioxidant product (containing vitamin C or polyphenols). Vitamin C is a powerhouse ingredient that helps reduce skin inflammation, irregular pigmentation, and promotes healthy collagen production. In my own routine I steer clear of vitamin C serum during daytime hours. In some cases, higher concentrations of vitamin C could make sensitive skin more prone to irritation and sunburn. If you’d like to use it morning and night, top it off with sunscreen. A personal favorite is TATCHA Violet-C Brightening Serum 20% Vitamin C + 10% AHA ($110) ensure you store it properly as vitamin C is inherently unstable and can lose its potency when exposed to light or air. I store mine in a cool, dark drawer or cabinet.

Nestled in the High Street you’ll find Lux Beauty Boutique, they have a range of beauty products from local to international. I use the TATA HARPER Restorative Anti-Aging Eye Cream ($132) in the morning, I find it hydrating and makeup layers over it well. In the evening I use Subq Eyes ($20) from Canadian company DECIEM. I’ve been a long-time fan of a local brand called Pura Botanicals! It has received global recognition from the likes of Teen Vogue and FLARE Magazine. Behind their iconic pink door on 124th street you can find your new favorite moisturizer, PRINCESS CLEMENTINE($58). I gravitate to this product in the summer for the Vitamin E and skin-softening coconut fruit extract, hydrate and improve the skin’s texture, promoting a youthful dewy glow. I always recommend using sun protection all year around because burning UVB rays are much weaker in winter, the skin aging UVA rays don’t fluctuate as much throughout the seasons. Picking the right sunscreen can be extremely difficult, I suggest a Canadian company- Alumier’s Sheer Hydration Broad Spectrum SPF 40 sold at Crave Beauty + Wellness Lab. It uses a combination of zinc oxide and titanium dioxide, while moisturizing with vitamin E. This formula is also packed with free-radical-quenching antioxidants, including a stable vitamin C. Sun protection can slow down the ageing process and keep your skin in optimal condition for the long-term. If you’re interested in trying a Korean product, THANK YOU FARMER Sun Project Light Sun Essence that retails on SOKO GLAM for $27 it doesn’t feel sticky or leave a white cast on your skin while offering SPF 50. Don’t forget your lips! I turn to Canadian company BITE for my lip care, they are committed to cruelty free and harmful chemical free. I use the Agave Lip Mask ($26) all day and a thick layer at night. If you’re a young person just starting out with skin care, don’t think you need it all RIGHT NOW! Start with a basic routine that’s within your means and find out what works for you. If you’re interested in more of my summer picks, connect with me on Instagram @SincerelyAmberMarie! Sincerely,

Amber White


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Kettlebell Training as an Accessible and Functional Alternative to Weightlifting BY SHERI GRAFF

Sometimes getting a workout in at the gym can feel intimidating, or inconvenient. There are several barriers that seem to add up to a total lack of motivation. Whether you are new to resistance training—or looking to expand on your exercise routine—kettlebells are a great solution when it comes to accessibility. Training with kettlebells is not limited to a specific population. With some guidance on proper form, this modality can improve grip strength, muscular strength, power, endurance and cardiovascular fitness. Like most things, it’s not about what you use, but what you do with it. Specialized programing can help individuals realize these goals by changing the physiological demands placed on their body. If you decide to try this modality the next time you’re at the gym, it is important to remember some postural cues to maintain your safety. With a kettlebell swing, a stance should be taken where the feet are slightly outside the hip-line to make space for the weight to pass through the legs. In the start position, the weight should be grasped with both hands on the handle. The movement should start in a squat and finish with the knees and hips extended. Because of this explosive contraction, the weight should naturally swing upward due to the momentum created in the lower body. As you repeat this motion, remember to keep your toes pointed forward and a neutral spine. When combining high intensity interval training with kettlebells, the result is a stimulation much like interval cycling at the same level of exertion. This suggests that adherence to this type of programming would result in positive anatomical adaptations to the cardiovascular system. These adaptations are important in improving one’s VO2max—a measure used to determine the efficiency of the cardiovascular system during exercise. A better VO2max shows that the body is utilizing and transporting oxygen more effectively to the muscles. Individuals with a higher VO2max are considered to have a higher likelihood of longevity.



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Kettlebell training is where accessibility meets results. If an individual is trying to improve on metrics relating to weightlifting (back squat and power clean), or their maximum vertical jump; KB training is proven to be valuable. For example, a 6-week training program designed to increase power-clean and back-squat 1-rep max’s can be approached with multiple techniques. The most obvious method would be to consistently train these lifts at the gym. While this is effective—what happens when you can’t make it to the gym? As you might’ve guessed, a KB training program can be utilized. Requiring only one weight and a small amount of space, this training style offers a suitable alternative to traditional weightlifting. In fact, when comparing performance improvements between specific weightlifting and KB training, the results are remarkably similar. This outcome directly relates to the physiological demands placed on the body while performing similar biomechanical movements. If we were to break down the kettlebell swing, we can observe that it is a compound movement involving the flexion and extension of the ankle, knee, hip, and shoulder. While maintaining an upright and neutral spine, it also involves the isometric contraction of the core, back and forearm flexors. This time-under-tension should not be overlooked, as it increases the stability of the trunk muscles and builds grip strength. Having a strong trunk is important for longevity and sports performance. A stable core will allow athletes to transfer forces through their body more effectively as they are able to achieve more global muscle involvement. For the average individual, it helps with posture and helps prevent injury to the low-back. Whether you’re an athlete, weekend warrior or fitness enthusiast, there’s a benefit that can be gained from this single exercise. With only one piece of equipment needed, it’s time to overcome your barriers to physical activity and start here.


Sumo Squat

(Glutes, Quads, Hamstrings) Hold the kettlebell in front of your thighs with both hands, palms facing in. Position your feet slightly wider than shoulder distance apart, with your toes pointed slightly outwards at about a 45-degree angle. Keep your back straight, chest up, and core tight. While inhaling, bend your knees and lower your body until your thighs are slightly below parallel. Push through the heels while exhaling and straighten the legs to return to the starting position. Squeeze glutes at the top. Perform 3 sets of 10-12 reps. Modifications: - Stand on two raised platforms (ie. workout benches) to increase the depth of the squat - Add a pulse at the bottom of the movement for an extra burn!

Deadlift to Upright Row (Hamstrings, Glutes, Shoulders)

Hold the kettlebell in front of your thighs with both hands, palms facing in. Stand with your feet hip-width distance apart, knees slightly bent. Hinge at your hips and push your glutes back as you lower your torso and the kettlebell toward the ground. Keep your back flat and shoulders back. Your torso should be in a neutral position, almost parallel to the floor at the bottom of this movement. Keeping your core tight, push through your heels and drive your hips forward while returning to the standing position. As you stand, bend at the elbows to pull the weight up along the line of your body until your hands are just under your chin. Lower the kettlebell in a controlled manner and return to the starting position. This is one repetition. Perform 3 sets of 8-12 reps per arm.



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Kettlebell Halo

(Shoulders, Chest, Core) Stand with your legs shoulder-width apart, knees slightly bent. Grip the kettlebell by the handle in a bottoms-up position. Hold it close to your body, at chest height. Lift the weight to eye level and slowly circle it around the back of your head to the left. As the kettlebell goes behind your head, it should be handles up. Return to a bottoms-up position in front of your body. Repeat the movement but in the other direction. Note: To avoid lower back strain, think about tucking your pelvis while performing this movement. Perform 3 sets of 8-12 reps in each direction.

Reverse Lunges (Glutes and Quads)

Stand with your feet shoulder-width apart. Keep your arms by your sides and hold a kettlebell in each hand. Take a step backwards with your right leg. Lower your body down, bending both knees to 90 degrees. Gentle touch your right knee to the ground. Keep your back straight, shoulders back, and core engaged. The kettlebells should stay close to your sides throughout. Pull through the heel of the front leg and return to the starting position. Repeat the exercise with the opposite leg. Perform 3 sets of 8-10 reps per leg, alternating each time. Modifications: - If you are a beginner, start by trying the exercise with no weight and your hands positioned on your hips for support. Add kettlebells when you are ready.

Kettlebell Bent-Over Row (Lats and Back)

Start with the kettlebell on the left side of the bench. Position your left leg on the ground, and your right knee on the bench. Place your right hand on the other end of the bench for support Hinge at the hips to bend forward, keeping the back flat. Make sure your shoulders and hips are square with the floor. Use the left hand to pick up the kettlebell with your arm hanging straight at your side. Lift the kettlebell to your rib cage, engaging your back as you pull. Pause and lower it back down. Complete movement for specified amount of repetitions, then switch sides and perform the exercise with the opposite arm. Perform 3 sets of 10 reps per arm. Modifications: - If you do not have a workout bench nearby, you can simply hinge forward at the hips and perform the row with the kettlebells. Remember to keep a neutral position, with your back flat.

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Kettlebell Plank Pull-Through (Core)

Begin in plank positions with your hands beneath your shoulders and legs in a shoulder-width stance. Place your kettlebell just behind your right hand. While keeping a tight core and flat back, reach with your left hand and grab the kettlebell. Remember to keep hips flat and square throughout the entire movement. Pull the kettlebell under your body out to your left side. Release the kettlebell and position your left hand back onto the ground in the starting position. Now pull the kettlebell through again, using your right hand this time. Repeat, alternating sides each time for 2 sets of 8-10 reps/side. Modifications: - Position feet wider if you are a beginner, and closer if you are advanced.

Scars - The Physical and Mental Impact of Injury BY MATTY LOVEGROVE Injuries happen. At some point in our lives we have been the victim of chance or the bearer of years of chronic pain, and for the athletes among us, the risk can be substantially higher. Do we bring it upon ourselves? We push hard through the warning signs, haphazardly playing our sport on a tender limb, pushing for that last rep in the gym knowing that your drive to win won’t let you quit. This is where I found myself last year, training for my first strongman competition when disaster struck. A partial rupture of my bicep tendon in my right arm. An injury that in hindsight had warning signs but at the time was a shock and felt like it had happened out of nowhere. Now, being an athletic minded person, I did what many would do in the same situation and competed anyways. I pushed my body harder than before. I pushed until it hurt but I competed and did as well as I could only losing out to the top of the novice division due to my injury in the last event. Now with one event done I would have time to heal right? Nope right into the next event. What drives us to push through the pain, to ignore common medical thought of letting an injury heal. We have all seen it with popular sports figures who get cortisone injections before each game to push through their injuries to help their team. I too pushed and competed. It hurt but I thought I was in the clear. I never felt the rest of the bicep go. I speculate it was a bicep curl of all things that did it in, but two weeks later I was on the table thanks to some of our cities best sport medicine professionals with two large new scars encased in a cast. This was my first real injury, and I learned quickly how big of an impact it would be. Depression in athletes post injury is increasingly common. Being taken away from something that makes up some of your identity is tragic. For myself, my entire next year of plans was taken from me. When looking at college athletes who sustain injuries, the NCAA found a host of emotional responses in the athletes such as sadness, isolation, loss of motivation, frustration, and anger. I had all of this, I grieved like I had just lost a family member. I felt so alone even surrounded by loved ones I felt so useless and drove myself into an anxious spiral. Having experienced this, I can see it in others now. Hearing their experiences, I can empathize with them completely.

Dealing with these emotional scars takes over all parts of the injured life. When an injury first happens the only thing you can do is wait. Your body will heal but it leaves you with all the time in the world for anxiety and depression. I tried to push through it. I tried to be self-sufficient and it took the combined force of my teachers, my wife and my friends to really see any sunshine when all I felt was dark days. I would like to share 5 bullets that helped put me on that road to recovery. 1. Acceptance: There was nothing I could do about the injury but move forward. Sitting in bed and trying to analyze every misstep I had leading up to the incident just reinforced the darkness that was already there. This takes time just like a normal grieving process and you will have to work towards knowing that the past is gone, and the future is ahead. 2. Opening up: My teachers helped me get the help I needed in the form of counselling. Allowing yourself to be open to someone who can facilitate and empathize with your feelings helped me immensely. Learning how to vent the darkness without placing it on those around me was what helped steer me towards acceptance 3. Moving forward: Having a forward growth mindset can open those healthy channels to focus your mind onto something beneficial. Pour yourself into your rehabilitation. Focus on soft skills for your sport or something as simple as not giving up. There is something to be said for the power of positivity. 4. Learning your limits: For myself, I felt I could keep going at the same pace without help from anyone. This caused a buildup of stress and anxiety. I was a full-time student, training clients for a practicum, working for a gym, and training 4 days a week. I had to learn how to put my focus on the important aspects and realize my temporary need to do less. 5. Self-efficacy: the ability to believe in yourself. I was doom and gloom after my injury. I thought everything I worked for was over, and it took working through the darkness and knowing that believing in myself was the only way to make it through. My story has a happy ending, I want your story to have one as well. Believe in yourself and know that there are people out there that want to help you through this, you are not alone. Instagram @bearzerker.strength


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