HINCHEY AWE-INSPIRING. MOTIVATIONAL. RESILIENT.
JULY/AUGUST 2016 YEGFITNESS.CA
It’s time to ENGAGE. We’ve built Audi Edmonton North to be Alberta’s premier Audi retailer. With 36,683 sq. ft. of space, we offer an experience that lets you truly engage with us. As Alberta’s newest and largest Audi Terminal, Audi Edmonton North complete transforms your experience, with a facility that includes valet service, boutique, café, a customization centre, and most importantly, a level of customer service that aligns with your lifestyle goals. Here at Audi Edmonton North, we truly believe in fitness and health. Sport and excellence is built into our vehicle lineup, and our team engages with an enthusiasm that can only come from a passion for health and fitness. Start your 2016 with a new goals and let us help you achieve it. Engage with us at Audi Edmonton North.
Anthony Henday & Stony Plain NW AudiEdmontonNorth.com for more details.
Audi Edmonton North 18855 Stony Plain Road NW Edmonton, AB (587) 772-AUDI (2834) local or 1 (855) 642-AUDI toll-free Dealer #4991570. AMVIC Licensed Dealer.
We have had the pleasure of working with Ron now twice. In 2008, he sold our house in 24 hours! Most recently we worked with Ron again to find both a new home for our growing family of 5 as well to sell our home. Ron delivered again. We really appreciate his negotiating skills and his extreme patience. It always felt as though we were his top priority. He is personable, very understanding, never pushy and he gave us great professional real estate advice. He was excellent to work with and we would highly recommend him. Carol McBee Founder & President of Mommy Connections Powered By
P: 780-918-2635 rondickson.com
304 Windermere Rd NW Edmonton, AB T6W 2P2
contents with Steven Csorba
Atitude, the difference between an ordeal and a journey FEATURE STORY
LAUNCH YOUR GOLF GAME TO NEW HEIGHTS BY TJ SCHROEPFER & JORDAN JESKE
Explore festivals across the world this summer.
THAI MASSAGE FOR ATHLETES BY YVONNE SANCHE
TRAIN LIKE A SOLDIER THIS SUMMER
29 32 36 46 56 60
ANOTHER 'AXE'CITING WAY TO #GETYEGFIT BY OTIS GARNETTE
SUMMER SKIN CARE BY K A T R Y N A Y A S I N S K I
PERSONAL TRAINERS What fitness is all about.
An idiot's guide to moksha POSES BY ANGELA ZAWADA
STAIRWAYS TO HEALTH BY CLINT CUPIDO
FRESH (BUT SINFUL) SUMMER BEVERAGES
ON THE COVER: Austin Hinchey - Photo by Jeff Kelly
09 12 18 23 26 28
BY KYLE SMITH
YEG Fitness is also available on the web & mobile: yegfitness.ca/magazine
THANK YOU TO OUR MAY LAUNCH PARTY SPONSORS 4 YEGFITNESS JULY/AUGUST 2016
Editor’s Note Summer… Let that sink in for a little bit. It’s just a word, but to those of us living in the sub-arctic, it’s the time of year where we can enjoy the great outdoors again. Time to get back out on those trails with our bikes or enter a road or obstacle course race to put to test all that training we did indoors during the cold winter months. These three short months are a chance for us to take in patio season and enjoy a beverage or two with a healthy meal while enjoying the extra hours of sunshine late in the evening. If you’re a patio lover like we are, you’ll love our feature on some of our favorite local hangouts and some of their healthy menu options. Summer is also a chance to check out some fitness and wellness festivals. There are plenty of local ones to choose from, and if you’re feeling a bit adventurous, a little journey to a tropical location might fit the bill. We’ve showcased a few to suit whatever your budget might be. Getting outdoors for a workout can be quite a challenge in the winter. Some groups may enjoy taking to the great outdoors for their winter workouts, but for most of us, we prefer the comfort of a nice warm studio space to doing burpees in the snow. Now you really have no excuse to get outdoors to get your fitness on. Whether it’s an outdoor bootcamp, or running stairs in the fabulous River Valley, we’ve got a couple articles to help you get started. Summer this year is also special since it’s an Olympic year. Dozens of local athletes have been training for the chance to compete on the world stage with the best in their sport. Some train for years only to be faced with the disappointment of not qualifying. What sets a great athlete apart is their determination and dedication to improve after these setbacks. This month’s cover model Austin Hinchey is a great example of this. So enjoy this special time of year. Get out there and try something new. Relax under the warm starlit skies with friends and family. This is the time of year to recharge and reward yourself for your own personal successes. Because you know the season won’t last forever.
EDITOR TJ Sadler email@example.com DIRECTOR OF PHOTOGRAPHY Chan Rin CREATIVE DIRECTOR Joel Verhagen ACCOUNT MANAGERS Jenise Kropp firstname.lastname@example.org Ariel Zorychta email@example.com Cody Yano firstname.lastname@example.org PHOTOGRAPHER Jeff Kelly SOCIAL MEDIA MANAGER Patricia Doiron
To steal a phrase from Game Of Thrones – “Winter’s Coming” EDITORIAL INTERN Melissa Lilley
CONNECT WITH US Twitter : @yegfit Facebook : facebook.com/yegfitness Instagram : instagram.com/yegfitness
For advertising inquiries, contact email@example.com
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.
SUBSCRIBE TO GET EACH EDITION OF YEGFITNESS SENT TO YOUR DOOR! Get 6 issues a year for CDN $24.99. Bi-monthly.
Subscribe now at yegfitness.ca/subscribe Printed in Edmonton, Alberta, Canada. YEGFITNESS JULY/AUGUST 2016 5
Coupon must be present at purchase
Coupon must be present at purchase
Coupon must be present at purchase
Coupon must be present at purchase
Coupon must be present at purchase
Coupon must be present at purchase
CANADA DAY ROAD RACE – JULY 1
Edmonton South will be keeping the smokies and hot dogs ready for you along with fresh cut veggies!
The funds raised from this year’s event will go directly to Cancer researcher Dr. Roger Zemp, right here at the University of Alberta funded by the Canadian Cancer Society. Start collecting pledges right away to ensure that you receive our signature Celebrate Canada Hoodie (minimum of $350.00 in pledges).
COLOR ME RAD EDMONTON – JULY 9 If you're allergic to the metric system, corn starch, or unbridled joy, you'd probably be more comfortable watching Matlock than at the starting blocks of this color-filled 5k. But, if you're itching for a great time and not from a bad case of diaper rash, Color Me Rad Edmonton is the run for you. (colormerad.com)
MEC EDMONTON RACE FIVE – JULY 10 MEC Edmonton Race FIVE adds in a slightly longer course (30k) to the usual distance options giving runners a chance to play around with marathon/ultra training days. This course will take you along the Sturgeon River and through the beautiful trails of St.Albert. Expect the usual MECness of a professional chip timed course, a measured route and a real race atmosphere, participants will recieve complimentary bananas and recovery snacks. (events.mec.com)
THE MOOSE IS LOOSE HALF MARATHON & 10K JULY 17 The Moose is Loose trail half marathon and 10k runs along some of the most scenic trails in the Edmonton River Valley. Following the run, join us for a quick lunch to revive your spirits. The Canadian Progress Club
5 PEAKS NORTHERN ALBERTA RACE 3 – JULY 23 where: CAMROSE This 5 Peaks event taking place in Camrose features a variety of races including a 1K Childrens Challenge, a 3K Timed Kids Race, an 8K Sports Course and a 12.5K Enduro Course. This race happens out in Camrose on the trails of the Camrose ski club. Expect some great scenery, and a fun day out on the trails! (www.5peaks.com)
DOWN & DIRTY OBSTACLE COURSE – AUGUST 13 Join us on Saturday, August 13, 2016 as we drag cancer through the mud in the the 4th annual Down & Dirty 5KM Obstacle Course benefiting the Alberta Cancer Foundation. A 5km obstacle course at Sunridge Ski Area, the race will feature a variety of challenges for dirt lovers, including hills, lifting, dragging, climbing over or crawling under and, of course, a lot of MUD! If you plan on taking part, be prepared to get dirty and sweaty!
NEW BIZ IN TOWN
EDMONTON MARATHON – AUGUST 20 The Edmonton Marathon Festival includes the Half Marathon, 10 km, 5 km and Kids Mini Marathon events! The events will feature the usual elite field of runners, as well as a recreational, and walkers division, plus a wheelchair category for the marathon. (edmontonmarathon.ca)
Bo & Marrow
submit your event listings to firstname.lastname@example.org
Edmonton’s first sippable bone broth made with only the finest organic ingredients. Bo & Marrow’s broths are packed full of nutritional goodies; collagen, amino acids, minerals, and protein. We will be offering the classics, beef and chicken, along with a Chinese herb infused line of broth products that help target areas such as digestion, pre and postnatal aids, energy levels, and immune system to name a few. We also carry a pho broth made from scratch… no bouillons here. We take pride in our age old traditional style of simmering our bones for 48-72 hours, just like our ancestors did. You can locate us at the City center 104th, St. Albert, and Southwest Edmonton farmers’ markets or online.
The Feelgood Plan: Happier, Healthier & Slimmer in 15 Minutes a Day By Dalton Wong & Kate Faithfull-Williams “He changed my body for a movie, but gave me the skills to change my life. Dalton is different to other trainers because he understands what my body needs—how to exercise, when to unwind, how to enjoy food. I’m so happy he’s written a book with such a wonderful message.” - Jennifer Lawrence Celebrity trainer Dalton Wong and health writer Kate Faithfull-Williams have a powerful message to share: in just 15 minutes a day you can change your body and mind for life. The Feelgood Plan is packed with positive ideas, practical advice, and interactive quizzes. It helps you tune in to what really makes your body feel great, from quick
and effective do-anywhere workouts to healthier versions of your favorite foods. Whenever you feel tired or stressed, this wonderfully fresh approach to achieving good health will get you back on track—and make you look and feel younger. There’s even a 12-week plan for putting all your healthy intentions into action!
kb&co kb&co is a fast-casual plant-based café opening this June in downtown Edmonton on 104st and 102ave. kb (aka) Kristina Botelho inherited the name from someone once and it just stuck. Kristina has been a restaurateur for most of her life with a passion for all things health and wellness related, however more specifically around Plantbased Nutrition. Given Kristina’s own personal challenges around accessing more plant-based foods on the go, she quickly realized that there was a market for those who are living a similar lifestyle and experiencing the same difficulties when eating out. Kristina aims to create a space that is modern chic with a menu that offers fresh, energizing and wholesome food that doesn’t compromise the flavor. www.kbandcompany.com
YEGFITNESS JULY/AUGUST 2016 7
We have a phrase here at the gym that we use often, "here at Wevive: we got you." We try to cover it all in our small and humble community gym. Here at Wevive: we're thinking of you, we relate to you, we are one of you. You become one of us the moment you enter. Every person that joins our Family gets a hearty hug on their way out the door. This is how we build our community. As a family, we give back. We are so fortunate to have many amazing people among us. We all share the value of fitness and prevention. That's why we created things like our We Pay sponsorship program and ASSLETICS, an outdoor group fitness class. The sessions have already started but it's certainly not too late to join! Classes are Monday, Wednesday, and Thursday evenings at 6pm in the playground at Argyll Community Hall. Make sure you bring sunscreen and water! Two dollars for every person that attends each class, will be donated to Prostate Cancer. We raise awareness, fitness, fun, and funds!
Accepting new clients now. wevivefitness.com
Age: 52 Occupation: Brand Empowerment Coach
1. We're buying, what are you drinking? Van Gogh Double Espresso Vodka.
2. Favourite way to stay active?
Mixing it up is a passion, always trying new things that challenge the body and the mind. I love doing a combination of CrossFit and HIIT style training, Yoga or hitting the trail with my 14 year old Klein mountain bike. Outside at 6am in the morning with my November Project peeps is the ultimate. “You all good?! Fu$k Yeah!”
3. Dream job?
Swinging a paintbrush – making art full time.
4. How do you recharge?
Rivervalley walk or bike ride followed by coffee with a good friend. Short afternoon nap.
5. Favourite sports team? Arsenal. Oilers.
6. What's in your lunch today?
Bacon wrapped baked chicken topped with fresh Parmesan, asparagus, tomatoes and cottage cheese.
7. Local celebrity you'd love to meet.
Connor McDavid at November Project crushing burpees and sprinting hills. (That’s a throw down btw) I’m not competitive at all.
8. Favorite vacation destination. Spain. Ireland. Budapest. La Jolla.
9. Bacon cheeseburger or kale salad?
Toss the bun and throw the burger on the kale for a late breakfast if it’s a "double day". Intermittent fasting and carb back loading allow me to splurge on dirty carbs and high quality proteins from 6pm till bedtime. There, now the world knows my secret for doing 100 unbroken push-ups – eat donuts, pizza and gelato the night before.
10. Words you live by?
If what you did yesterday seems great – you haven’t done anything today.
Imagine being able to receive consistent and affordable acupuncture treatments. Imagine the positive impact to your mental health, physical performance and overall well-being. In Asia, acupuncture is traditionally performed in a group setting which allows the patient to receive regular, low cost treatments. This style of community acupuncture is now available in Edmonton. Fine Tune at Noon is a workshop and community acupuncture experience offered each month in the Roots on Whyte building (305, 8135-102st). Each Fine Tune at Noon event starts with a short workshop on different topics pertaining to health & wellness. The community acupuncture experience entails a group of people all in the same room together receiving treatments from a registered acupuncturist. Each acupuncture treatment is designed to impart balance and may also involve the use of tuning forks and essential oils. For more information go to www.wellnessonwhyte.com/workshops, email email@example.com or call 780 437-9355.
10 YEGFITNESS JULY/AUGUST 2016
‘celebrity chef’ tJ Sadler YEG Fitness
ch 1 from ea will ld o s r burge go to the $
T r y H I S c r e aT I o n ! The Greek ChiCken BurGer Grilled chicken breast, feta cheese, tzatziki, romaine, cucumbers, tomato, toasted whole wheat flatbread $
Do you think you have what it takes to be a Delux ‘celebrity chef’? Ask your server for details!
Attitude, The Difference Between An Ordeal And A Journey There are many words that can be used to describe our July cover model. Awe-inspiring. Motivational. Resilient. Austin Hinchey suits each of those both on and off the volleyball court. Born with Congenital Pseudarthosis (brittle bone disease), Austin was involved in many sports as a child. His family recognized the importance of sport and staying active and he remembers always having sports equipment of every type around the house while growing up. Both of his parents were collegiate athletes - his father playing basketball and volleyball at Mount Royal University while his mother played volleyball and ran cross-country with Red Deer College.
PH OTOS BY JEFF K EL L Y A T T HE B A S E B Y RV H
“I’d have to wear assistive braces in order to play recreational sports,” says Austin. Because of his condition, he would spend time in a cast often during his childhood after multiple breaks. “This was when I was the safest and my parents didn’t have to worry,” he says. At the age of ten, after six unsuccessful surgeries and a great deal of time spent in hospital, Austin and his family started to consider the possibility of amputation. A frightening option for any child and their family, Austin was comforted by seeing what other young people could accomplish with a prosthetic. He knew that surgery was his best option. “For me it was always about being active, playing sports, being with my friends, and living a healthy lifestyle in the long term,” he says. Determined to stay active, Austin pursued club volleyball and was invited to national training camps. He started competing for Canada at age 15 when he attended the World Cup in 2007 for the National Standing Disabled Volleyball team.
“I was originally recruited to the Paralympic program to play standing volleyball,” says Austin. After less than a year and only one competition, the team was converted to sitting volleyball in order to align with Paralympic standards. Sitting volleyball is more inclusive as it allows a wider range of disabled people to compete. Many people are familiar with sledge hockey or wheel chair basketball. Sitting volleyball is the equivalent for the sport of volleyball. It is played in a seated position on the floor; six on six with a net that is just over a meter high. Athletes slide around to play the ball since there is no jumping or running. The ball doesn’t cover the same distance as in standing volleyball allowing the game to be much faster paced than indoor volleyball. You need to have very strong reaction skills and constantly anticipate what your teammates and opponents will do with the ball. “The big draw for me was the opportunity to represent Canada on an international stage,” says Austin. “As the captain my goal is to get our men’s team to the Paralympics one day.” Sitting volleyball is relatively new to Canada and is still growing. At the international stage however, it is well developed and played at a high talent and skill level. There are several countries that have professional sitting volleyball leagues. Volleyball was a sport where Austin’s leg didn’t hinder his playing ability as much as other sports would like hockey or basketball. He couldn’t jump as high or move as fast having to deal with his prosthetic, but he was able to keep up with other athletes his age.
14 YEGFITNESS JULY/AUGUST 2016
“I started playing club volleyball at fourteen and was selected as the 13th man,” he says. This was his first opportunity to play with some high performance athletes from across the city. After a great deal of hard work, Austin moved into a starting position for his final two seasons with his club team. “In the four years I played for NAVC (Northern Alberta Volleyball Club) we won 3 provincial titles and one silver. I was selected as an all-star at the provincial tournament in my final season.” Many athletes from that NAVC team were recruited by universities and colleges early in the season. It was a bit of a shock to Austin at the time, but few schools were interested in a rookie setter with a prosthetic leg – even with the accomplishments he had. He ultimately decided to attend NAIT and enroll in their business program. Staying close to home was something he preferred because of his leg and NAIT’s weak team (218 record) provided him an opportunity for some playing time. He was named captain by the coaching staff in his first season. This was a shock and a great learning experience playing with an “older rougher crowd” in his first season. They improved to .500 that year and he quickly realized how much the training requirements would impact his “less than physical body” (6’2” 155lbs). “I would often need a few days off to deal with leg trauma, or couldn’t perform the next day after a long match the night before,” he says. “I was injured regularly and became very good friends with our athletic therapist.” Seeing him bi-weekly became a regular time commitment of his training. His coach pushed him hard to start weight training and reduce his downtime – regardless of my disability. In his second year, he worked with corrective specialist Lorraine Glass and friend Chad Drummond that now trains the Oilers and gained 15-20 pounds finishing the season 16-4; losing in the provincial semi final. “With some prosthetic improvements I was able to improve my personal performance in my 3rd season with NAIT,” he says. “This gave me the opportunity to move into the highest level of volleyball you can play in Canada. I spent my final two years of eligibility playing for UBC in the CanWest conference of the CIS.” In addition to his post-secondary playing, Austin has also competed for Canada since 2007 playing events in China, Germany, Great Britain, Mexico, USA, and Cambodia. He has won two Parapan American Bronze medals in 2011 and 2015. “It’s an incredibly humbling privilege to represent your country internationally,” says Austin. It is truly what you bring to the court while coping with everything happening around that proves what type of athlete you are. He has played in front of 2500 people and he’s played in front of 25. “You never know what you’re going to get with international competitions and that’s half the fun for me,” he says.
Unfortunately, Team Canada did not qualify for RIO 2016 which is heart breaking for Austin. “Four years of preparation down the drain it feels like,” he says. But their program will re group and prepare another 4 year training cycle in hopes of making it to Tokyo 2020. Improvement and growth are both key for them as it is for all teams looking to build off of disappointment. “We are still in a stage where there is a lot to learn about our sport and lots of awareness to develop,” he says. “We are always looking for funding to improve our training and for more athletes to join us.” Four years is a long way out but the beginning of 2017 will mark the start of a long journey with a new goal in mind. In the mean time, Austin has started coaching to share the amazing experience that volleyball has given him. He head coached the U17 NAVC boys team last season to a bronze medal finish at Alberta Provincials and a 5th place finish at the National Championship. He also stepped in as head coach at Jasper Place High School this year winning the Edmonton Metro 4A City Championship and 4A Alberta Provincial Championship. “It has been a successful start to my coaching career to say the least,” he says.
YEGFITNESS JULY/AUGUST 2016 15
“Attitude is the difference between an ordeal and a journey” I think this describes how I perceived my amputation and my health growing up. Amputation provided a new and promising opportunity for me to live a normal and more-active life. I never perceived it as a barrier or a hurdle I would have to overcome. That’s not to say there aren’t lots of daily issues I deal with like many other amputees, but it was always positive for me.
July 30, 2016 REGISTRATION OPEN NOW! Please visit: www.canadiandeathrace.com
16 YEGFITNESS JULY/AUGUST 2016
HOW MANY OF YOUR CLIENTS HAVE SHOWN UP FOR TRAINING WITHOUT HAVING EATEN A PROPER MEAL? DO YOU BELIEVE THAT NUTRITION IS A KEY COMPONENT TO YOUR CLIENTS’ SUCCESS?
We want to connect with fitness professionals in Edmonton to bring convenient, healthy eating to your clients. The opportunity to help you actively promote a healthy lifestyle is extremely important to us and we want to see you succeed. The idea that “one can never outwork a bad diet” is a pillar to our start-up and fundamental to your role as a Fitness Professional. If you are interested in becoming a Brand Champion, please contact firstname.lastname@example.org We look forward to working with you & supporting your clients!
T: 587.523.7033 E: email@example.com FFF.CA
BY TJ SCHROEPFER & JORDAN JESKE PHOTOS BY VIVID RIBBON PHOTOGRAPHY
he 2016 golf season is off to a great start! Early weather and big launches in distance have created the perfect conditions for you to hit further in 2016. Jordan Jeske put three drivers to the test with TJ Schroepfer, Store Manager, at de Boer’s Golf Shoppes and we wanted to share the innovation in the market with you. The Taylormade M1 Driver features a 7-layer carbon fiber constructed crown introducing multilateral construction back into the golf industry. This technology allowed engineers to move 25 grams of discretionary weight lower into the head of the driver, lowering the center of gravity and giving the golfer more adjustability by utilizing the “T-Track”. The T-Track allows the golfer to customize and better fit the left and right movement of the ball, as well as the spin or height of the ball. Through proper fitting, which is free at de Boer’s Golf Shoppes, a consumer can now maximize his/her driver with adjustable heads and over 30 no charge shaft options. The Cobra King LTD Driver features technology that is quite literally out of this world. Cobra has built the new “Spaceport” into the head of the King LTD driver, used by Rickie Fowler on the PGA Tour. This clear weight allows the consumer to see inside their driver, but also lowers the center of gravity into a “Zero CG” position. The movement of weight inside the head of the driver allows players to maximize their trajectory while not sacrificing spin and control. The engineers at Callaway teamed up with Boeing to build a driver that is long, fast and forgiving - the XR16. The designers went to Boeing to build a driver that travels faster through the air during the golf swing. This combined with the adjustable head of the XR16 created one of the longest and straightest drivers we tested. The R Moto face in the XR16 driver is now 16% thinner and delivers even more distance.
There are a lot of things I look for when I choose a driver. Probably number one is the design and how it looks when I'm teeing off. You obviously want a well performing club but it’s a bonus if it looks badass - helps with the mental game. Second is sound and feel. Does it have a nice crisp, or a low thud sound? Is the feel smooth when you hit the ball? You'll know when you munch one and you barely feel it come off the face. Third is obviously distance. Short game is huge but distance off the tee gives you the edge over your opponents especially when playing with buddies. And who doesn't like to smack one out there 300+ reaching a par 5 in 2. ;)
Cobra King LTD The King LTD has a traditional, mid-sized, clean-cut profile at address. It felt like I was punching my pillow. That forgiving/soft feel off the face and offering the muted sound that most golfers prefer. It felt very light for my standards; with my higher club head speed I like a little heavier club, even with a 70g or greater shaft. That forgiving face and feel off the clubface was deceiving with the Cobra. The ones I got ahold of with a high smash didn’t go as far as we thought they should. The spin rate was higher then I wanted and my dispersion rate was the highest between my drives and was struggling to reach that 300-yard mark.
Callaway XR16 At address the XR16 is a beast, has a matte black finish that doesn’t really do anything for me. I initially didn’t like the "eyebrow" speed step on the crown but it started growing on me when that ball just wouldn’t come down. It goes deep! The weight and feel holding the club was great and has the right sound. The forgiveness factor is high and felt very smooth coming off the face. We had no problem reaching that 300+ mark with the XR16. The dispersion rate was great and the spin rate was where it was supposed to be. The miss hits I did have stayed on my lines for the most part and kept the distance I wanted. Distance wasn’t a problem with this guy.
TaylorMade M1 Sexy! I think the M1 is the best looking club out there right now by far. The carbon fiber crown exudes a secret agent kind of cool - James Bond Style. It makes you feel confident standing over the ball with its aerodynamically sleek crown. You won’t get bored looking down at this beast every round. It sounds great and when you hit that sweet spot don’t bother looking up cause she’s gone... down the fairway. I did find that if you miss hit a little you knew it. The couple I hit higher on the face and towards the toe felt hard, not as forgiving as I’d hoped. Luckily the T Track allows you to make any adjustments on the fly, which can effect how the ball feels coming off the face. Nothing wrong with the distance using the M1 either. Easily over 300 when you connected with it. It’s a high, no spin monster and felt like I didn’t have to swing as fast to get the distance I was wanting, which is huge especially when its late in the round and a little fatigue starts setting in. Jordan Jeske is the head trainer at TNP Fitness. He’s also a Titleist Performance Institute Golf Fitness Professional.
Working with a trained club fitter is the most important part of buying a driver. The team at de Boer’s is fully trained to fit every product we sell. The drivers today come with over 20+ shaft options, numerous head options and even more head adjustments. Working with a trained fitter will yield more consistent distance, which is what every golfer wants. Contact us for any questions you may have. By TJ Schroepfer - de Boer’s Golf Shoppes and Training Centres
Taking Over The Streets Of YEG
Many different kinds of personal transportation are undergoing an electric revolution, but electric bikes might make up the biggest section of the market. In fact, it's boomed fast enough that we're already seeing a huge uptrend in “e-bike” purchases in Edmonton bike shops. We’re also seeing a growing sector of the population using them on their weekend excursions and for their daily commute to and from work. They are often dismissed by cycling purists as being a cheaters option, but to compare them with a regular bike is to miss the point. There’s a bit of a stigma about e-bikes among hardcore cyclists, but they need to be seen in context. It’s another form of cycling and surely these critics would prefer to have someone riding an e-bike to a gas-powered car. The argument that e-bikes are the lazy option negating the health benefits of cycling has a flip side. Riding a pedal-assist bike using low power will elevate the cyclist’s heart rate consistently, without the
sudden highs of taking on hills on a regular bike. E-bike owners are more likely to choose a ride over driving, even when their energy is flagging, because the potential for exhaustion is less. Reduced exertion is better than none at all. You’ll recognize the guy in the photos immediately. He’s an outspoken supporter of cycling in YEG. Whether it’s expanding bike lanes or increasing the number of bike racks on city streets, Scott McKeen loves his e-bike and the flexibility it offers as he navigates his way around town. Scott’s role as a city councilor in Ward 6 takes up a great deal of his time and at the age of 57 the e-bike “gives him 18-year-old legs”. He enjoys biking the river valley trails, but mentions that traveling east or west of the downtown core involves climbing some pretty steep hills. It’s not bad heading one direction, but here’s the rub… You’ve got to do them coming back.
“There’s nothing like riding an e-bike up a steep hill,” he says. “Sitting straight up on the seat, perhaps even waving at others heavy-breathing-it up the hill”. An e-bike opens up vistas and travels for people who are not super fit, or perhaps never were super fit. Travelling any distance on our river valley trails requires at least a modicum of fitness. Which means that a large part of our population will only enjoy the flats, if they even venture down to the valley. Because venturing down requires some level of fitness to get back up. We’ve all seen someone pushing their bike up a river valley hill. But imagine if those people could engage pedal assist and whip up the hill. It's exciting and it’s motivating.
“E-bikes, I believe, offer tremendous potential to get folks with sedentary lifestyles moving again, like when they were kids,” says Scott. “And you still have to pedal. You're still going to get some exercise.” With an e-bike, the more you cycle, the less you'll need the assist. It could motivate or trick some people to go from a sedentary lifestyle to commuting by bike to work. In the downtown stretches, you can hit a lot of red lights. We all hate losing momentum on a bike when we're at speed. But with an e-bike, just dial in some pedal assist at the stop light and you get back up to speed with much less effort. As an avid supporter of the Edmonton cycling community, Scott recognizes that the issues facing e-bikes are no different than those affecting regular cyclists. “We need a complete network of segregated bike lanes to encourage non-enthusiasts, as well as families and kids to ride their bikes around the City.” He’s somewhat concerned about
e-bikes raising issues within the cycling community and thinks that if we start to see people using “hopped-up e-bikes” on streets and trails, the City might have to step in. “The dividing line for me is pedal assist,” he says. “I suspect cities will outlaw e-bikes that can operate solely by electric assist. To me, bikes need to be pedaled and if it’s a throttle-style e-bike then it likely falls into a motorized vehicle class that will require licensing and insurance.” In his reading, some electric bikes can go extremely fast and could easily be classified as motorized vehicles. The pedal-assist bikes in North America include a governor that disengages the assist at about 32 km/h, which is still fast for a river valley trail, but not outrageous. Non-electric bikes can hit those sorts of speeds. “What I fear is that a few [people] on tricked-out e-bikes could cause problems, forcing government to regulate. But if it happens I'll be around to lobby for rules to allow pedal-assist-only bikes with governors on the top assisted speed.”
Having a dark golden tan is often a sign of health and beauty in North American Culture, and fortunately we have a variety of options available to help us achieve this golden glow in spite of not living in a sunshine friendly climate. The last decade has brought with it a plethora of questions and controversy regarding UV tanning in tanning beds and sunless tanning using spray tanning. Does bed tanning cause cancer? Do spray tans turn you orange? Do I need a “base tan” before my holiday? Will spray tanning protect me from the sun? There are many articles out there detailing the dangers or safety of UV tanning for folks trying to achieve their golden glow, so I won’t touch on those here. Instead I’d like to shed some light on getting dark my favorite way, the sunless way.
Getting That Sunkissed Glow Without The Risks BY MONICA CAMERON Owner/Operator Bombshell Bronzed Spray Tanning and Esthetics Studio - Sherwood Park, Alberta.
22 YEGFITNESS JULY/AUGUST 2016
Spray tanning was originally stumbled upon in the 1940’s when German chemists discovered that by accidentally spilling Dihydroxyacetone more commonly known as DHA onto the skin, the outer layers of skin became darker in hue. It was then that sunless tanning was born. Over the decades, chemists have perfected the formulas, bases, undertones and more to create a variety of available solutions for sunless use. There is something available for every skin tone, from ultra-pale to rich olive tones. A majority of sunless solutions are generated from fermented fruits and vegetable sugars, and with society’s continuing its vigilance on what we put on and in our bodies a great variety of products are available in organic & paraben free options.
The process is very simple; by applying sunless tanner to the skin as either a lotion or spray the user can choose, or have a professional choose for them a complimentary solution for their skin tone and desired result. After applying the product evenly to the entire body you’ll need to remain completely dry, allowing that chemical reaction with the skin to take place. This reaction time can vary from one to twenty-four hours depending on the sunless product chosen. Once the solution is rinsed from the skin, the user is left with a darker hue that can fool the eye of even the most trained sun worshiper. A properly formulated and applied sunless tanner should be neither orange nor streaky. If you are visiting a professional spray tan artist you will likely have a full consultation to determine your natural shade and desired result as well as what solution type would be best for your lifestyle and sunless needs. Sunless tanning does require more moisturizing and after care, than its competing bed tanning method. However, the health of the skin over time is found to have fewer aging effects, zero skin cancer related risks and is a fantastic option for achieving your sun-kissed look with only a single session at a time resulting in far less time spent in the bed or booth.
s s e n l l
We tivals Fes
hink don’t t t u b , s od s wellne nd health fo . d n a ning ma ealth bout h our local gy ritual awake or a l l a e i y zen nd e ar a sp letely days w d beyo d for These oesn’t exten ng the worl going comp nward dog. li d dow al and that it nsider trave et into nd art festiv each g b o o t e C h s a t n or store. sitting on ountai munity best “good f m m o e c h t r the als to Picture heading to s festiv e my picks fo s s e p n l a l h e per d w re ar d. oga an t all, he ver the worl From y bination of i o m om all or a co l” festivals fr u your so
SEDONA YOGA Festival
Held in locations throughout North America as well as in Australia, New Zealand and Chile, Wanderlust Festivals are all-out, ecstatic celebrations bringing together the world’s leading yoga teachers, top musical acts, renowned speakers, exquisite chefs, and thrilling performers. From multi-day mountaintop experiences to urban retreats, unplug from the ordinary and discover the extraordinary.
Deepen your practice and tap into ancient wisdom with three days of yoga, music and energy work in the undisputed spiritual center of the West. The flexible conference structure gives you an unparalleled opportunity to weave your own experience in the richly colored cultural and natural tapestry that is Sedona. Known for its tangible regenerative and inspirational effects, deep spirituality, and healing lands, the small and picturesque town of Sedona, Arizona rests amidst endless acres of evergreen wilderness, red rock formations, and canyon lands.
WHISTLER, BRITISH COLOMBIA, CANADA TREMBLANT, QUEBEC, CANADA
MORE INFO www.wanderlust.com
SEDONA, ARIZONA, USA
MORE INFO www.sedonayogafestival.com
BALI SPIRIT FESTIVAL
RANCHO LA MERCED, COSTA RICA
UBUD, BALI, INDONESIA
In just four years, Envision has blossomed from a backyard event into an internationally acclaimed community gathering, representing an elevated festival experience of spirit and community. By bringing people together in the lush landscape of Costa Rica, Envision offers opportunities to celebrate the spirit, heal the body and mind, and revitalize the soul while experiencing the beauty of the landscape, healing undertones, artistic expression, and the “Pura Vida!” way of life. Located near the famous surf mecca and beautiful beaches of Dominical on the pacific coast of Costa Rica, Envision Festival – Costa Rica offers something for everyone including surfing, lush jungles for exploring and camping, renowned DJs and musicians, world-class yoga teachers, workshops, adventure travel, and art.
A spiritually charged event that takes place on the tropical island of Bali, the annual BaliSpirit Festival inspires and unifies the global community through yoga, dance, healing and the beat of world music. In a synergy of global cultural collaboration and non-denominational spiritual practice, the Festival welcomes a targeted, passionate and enthusiastic global audience from over 50 countries to Bali each year.
INTERNATIONAL YOGA FESTIVAL RISHIKESH, UTTARAKHAND, INDIA The world famous annual International Yoga Festival on the banks of the holy Ganges river, in the lap of the sacred Himalayas, the birthplace of yoga at Parmarth Niketan Ashram. Receive the darshan and inspiring, uplifting wisdom of revered saints, the teaching and touch of renowned yoga teachers from across the world, from a wide variety of lineages, plus ecstatic kirtan, divine Ganga Aarti and much more. The International Yoga Festival is a truly globally-unique event bringing together so many masters from so many traditions, cultures and countries in one sacred, beautiful place!
THE GROOVE YOGA FESTIVAL SYDENHAM, ONTARIO, CANADA GOA, INDIA BERLIN, GERMANY
TELLURIDE YOGA FESTIVAL TELLURIDE, COLORADO, USA The 8th Annual Telluride Yoga Festival is a 4-day event featuring over 100 offerings. These include yoga, meditation, music, hiking, dining, social gatherings and more. World-renowned teachers, artists, philosophers and scholars lead intimate workshops throughout the towns of Telluride & Mountain Village in eclectic and historic venues with stunning views of the majestic mountains surrounding the Telluride area…making it a unique and special gathering unlike any other.
The Groove creates a space to celebrate communities of families and friends, local communities, communities of yoga, communities of love networked across Canada, Germany and beyond. The Groove honors the relationship between these human communities and the local traditions that have sustained them, the relationship held between cultivating livable environments and nourishing a healthy soul. The Groove welcomes all bodies of all ages for a weekend of dynamic movement, music and creative play. Through this shared experience we strengthen the grooves that lead us to each other, and forge new grooves of connection.
BHAKTI FEST JOSHUA TREE, CALIFORNIA, USA MADISON, WISCONSIN, USA JOSHUA TREE, CALIFORNIA, USA Bhakti Fest is a yoga, dance and music festival, which celebrates the devotional path that has its roots in yoga, kirtan, and meditation. It embraces ancient and modern sacred wisdom and traditional and non-traditional spiritual practices. The festival is a vehicle for evolution of human consciousness through a heart-centered revolution. Bhakti Fest builds a community of people drawn to follow the path of the heart – a devotional, prayerful, loving, healthful, respectful family. All the artists, presenters, and vendors embody, practice, and share the spirit of Bhakti through a variety of ways.
HANUMAN FESTIVAL BOULDER, COLORADO, USA Hanuman Festival is a community-oriented yoga and music festival set at the foot of Colorado’s Rocky Mountains. Join us in Boulder, Colorado for a celebration with world-class yoga instructors, mind-blowing music, inspirational experiences and a nourishing community. Immerse yourself in body, mind and heart as you relax and rejuvenate, dance and devote, connect and expand, have fun and just be.
24 YEGFITNESS JULY/AUGUST 2016
For All That Moves You
SYMBIOSIS OAKDALE, CALIFORNIA, USA Symbiosis intends to facilitate peak experiences through a synthesis of art, music, transformational learning, and sustainable living integrated into an unparalleled extravaganza of fun beneath the starry skies. A collaboration of insomniacs and mad scientists on a mission to create massive, mind-bending atmospheres, Symbiosis sets out to revel in the absurd nature of the human paradox. It is a social experiment founded on the five Rs of ecological living– Reduce, Reuse, Recycle, Respect and Restore–participants shared a deep commitment to creating a green gathering on every possible level. Since 2005, Symbiosis Events has earned a worldwide reputation for delivering transformational peak experiences through a fusion of nightly art and music mixed with daytime workshops for mind, body and beyond.
BREWERY DISTRICT LOCATION IS OPEN JULY 2016!
BLOOM YOGA FESTIVAL EDMONTON, CANADA 4th Annual Bloom Festival October 14-16 @ Fort Edmonton Park Edmonton. Are you ready to BLOOM? Join It’s Time to Bloom for a 3-day experience to remember in the heart of Edmonton. Bloom brings together inspirational speakers, internationally acclaimed musicians and local yoga teachers and community for a weekend of BLOOMING. This year’s line up feature's Janet Stone, DJ Drez, Marti Nikko, Sheela Bringi, Myrah Penaloza & Robindra and much more to be announced soon. They are accepting applications for their vendor market and for speaking presentations. Email firstname.lastname@example.org for inquires. Visit www.itstimetobloom.com to join their newsletter to be the first in the know for Edmonton’s Bloom Yoga, Movement and Music Festival.
Visit our website to set up an assessment at our High Performance Centre pivotalphysio.com/contact Brewery District #201, 11936-104 Avenue Visit us at our Northgate or Fort Saskatchewan locations!
THE BENEFITS OF
THAI MASSAGE FOR ATHLETES BY YVONNE SANCHE PHOTOS BY VIVID RIBBON PHOTOGRAPHY
here are many alternative health modalities available to athletes to help them with their recovery. Physiotherapy, chiropractic, yoga, massage therapy; the list is endless. The broad spectrum of treatment styles within massage therapy can be overwhelming, but therapeutic (deep tissue) and/or sports massage are the most popular choices for athletes. But did you know Thai massage also has great benefits for athletes? Dating back over 2500 years, this dynamic form of therapy has deep Ayurvedic roots. Through its rich history, it has become lovingly known today as “lazy man’s yoga”. This healing art incorporates assisted yoga postures, acupressure and energy balancing techniques. With assistance, the body is able to move into postures that may be difficult otherwise. Relaxed deep breathing for both recipient
26 YEGFITNESS JULY/AUGUST 2016
and practitioner helps to keep a peaceful state of mind. A full body treatment can be very powerful bringing a greater sense of physical and mental well-being. Thai massage differs from Swedish style massage in many ways. The Thai massage recipient lies on a mat and remains fully clothed. The practitioner uses hands, feet, and knees to apply pressure and manipulate the body into postures. A typical two-hour session follows along Sen energy lines and uses rhythmic rocking, pressing and stretching. As active as the session is for the practitioner, it is overwhelmingly relaxing and passive for the recipient. There are many benefits to Thai massage especially for athletes. Passive stretching helps adjust the skeletal structure, which
increases flexibility and restores movement. Gentle pressure and compressions are used to relax tense muscles, stimulate internal organs and calm the nervous system. Thai massage can also calm an overactive athletic mind, increasing their level of health and vitality. More key benefits include: Muscular System and Connective Tissue • Improves mobility and flexibility. • Promotes circulation. • Improves immune system – ridding of metabolic waste. Circulatory System • Increases circulation to localized and general areas. • It is known to help reduce blood pressure and lower heart rate. Immune System • Increases lymphatic fluid movement. • Helps to ease swelling in legs and arms caused by fluid retention. Respiratory System • Relaxes muscles of respiration, promoting proper breathing. • Passive stretching adjusts skeletal structure, helping the alignment of rib cage during expansion. Nervous System • Promotes the parasympathetic nervous system – rest and digest. As a powerlifter, I experience a lot of joint compression due to the demand of heavy loads and sometimes
high volume of training. Over time this can restrict range of motion in my hips and my thoracic spine. Before enrolling in a Thai massage course, I was having a lot of problems stabilizing my back during any bench press exercise variation. My mobility was lacking, and muscles were not engaging how they should have been. After spending time in the course, learning and practicing techniques, I had increased range of motion, less muscle tension and was able to set up properly in my bench press. I have practiced on numerous individuals and all are convinced it is complimentary to their training. One client, Jace, stood out to me as he has played high level volleyball and baseball for many years and it had taken a toll on his body. Here’s what he had to say after three treatments. What was your first impression of Thai Massage? “Overall it was a very positive experience. It was different from regular massage and at first I wasn’t sure what to expect. I thought maybe it would be painful, because of my poor flexibility, but it wasn’t. In fact, I enjoyed all the work that gets done, especially on my feet. I didn’t realize how sore they were, how much stress they take every day, and how much better Thai massage made them feel after. It was reassuring to know and trust that you could stretch me to the perfect position before reaching my limits. The best and funniest part was realizing how much of a workout it is for you to lift and move around my heavy limbs!” How did you feel during treatment? “I felt relaxed, at ease, very trusting as you know my injuries and I didn’t feel guarded at all.”
How did you feel after treatment? “So relaxed. Hips, groin, and feet felt loose and opened up. Felt no pain. “ How has it helped you? “Constant pain has slowly subsided. Usually I have pain from arthritis in toes and ankles and that’s decreased a lot. I have increased mobility in my ankles and have decreased pain in the groin from a nagging injury. My job can be pretty stressful and I’ve noticed less headaches as well.” Would you recommend it? “Most definitely. Already have.” Adding Thai massage to your recovery arsenal is a great idea. This modality is an excellent complement to any athlete’s restorative plan by assisting the body to return to a state of homeostasis. After rigorous training, stresses over time can lead to overreaching and overtraining in athletes if not properly managed. Just like training for a sport, one should make rest and recovery a habit. Stretching, yoga, massage are all great examples and are all easy to incorporate.
Yvonne Sanche is a registered massage therapist that specializes in deep tissue, sports massage, stretching therapies such as Fascial Stretch Therapy (FST) and Thai massage and is the owner of St. Albert Sports Recovery massage clinic. She is also a national level competitor in powerlifting.
YEGFITNESS JULY/AUGUST 2016 27
Train Like A Soldier This Summer
utdoor boot camps as they have become known, have grown in popularity for an outdoor fitness alternative to traditional “in gym” group fitness classes. Since 2004, many outdoor boot camp classes have come and gone, and after 13 years in business, Soldiers of Fitness has withstood them all. The key to the success of Soldiers of Fitness (SOF) seems to be its belief and core military values invoking teamwork and the notion that no one gets left behind! That combined with the fact that each class is and always has been led exclusively by current or former military personnel sets it apart from other outdoor group classes. Outdoor boot camps offer a level of excitement and variety that their indoor counterparts do not. The outdoors allows these groups to utilize the beautiful Edmonton river valley, with its abundant staircases and trails. It also allows for a variety of exercises that others cannot. A few examples are; tire drags, log carry drills and hill training which is extremely beneficial for those looking to compete in the variety of outdoor obstacle races and ultra marathons that have become so popular. SOF’s military atmosphere allows for a unique spin that no other class indoor or outdoor can offer. Exercises that include weighted group runs, team activities like log pt and of course the obstacle courses and team challenges that offer a self improvement factor that is still unique in Canada after thirteen years in the business. Soldiers of Fitness is also the only outdoor boot camp in Edmonton to offer this kind of training year round! The most important thing to remember about the various boot camps out there is that, while the cost might be higher than a gym membership, the value for the money is worth every penny. The push of not only the instructors, but the team as well, delivers more motivation than any one-on-one personal trainer could. Additionally, there is the element of fun and adventure that make these classes the best work out available. Soldiers of Fitness tips when choosing a group fitness class: 1. Make sure you choose a class that is right for you. Most outdoor classes will get you dirty and sweaty with no access to showers, so be prepared with a kit bag containing a change of clothes. 2. Bring water. Whether the weather is hot or cold you will need to have your own water, as it is not available by fountain. 3. Wear gloves! You will always be handling equipment or putting your hands on the ground so make sure to protect your hands. 4. Be ready for an adventure and a personal test, not just a workout! Soldiers of Fitness Ltd started in 2004 by two Edmonton area military men, Cpl. Reid and Sgt. Sahadevan.
PHOTOS BY JEFF KELLY
Another 'AXE'iting Way To #getYEGFit These days many people are looking for an alternative to going to the gym. Whether they are tired of the gym atmosphere, need a change in their fitness regimen or are simply looking for another activity to go alongside their regular workout, axe throwing is a great activity for a new challenge! With so many different games that can be played and the wide variety of throws one can master, or even creatively design, you will never be bored with this sport. Axe throwing has been around for a long, long time. In the early colonial period, tossing axes was an enjoyable and exciting past time people engaged in. Throughout history, axe throwers developed different rules to govern the activity, and came up with new challenges to better themselves and the activity. It has now become an increasingly popular sport that is participated in by men, women and children of all ages. To launch an axe and hit the target (preferably in the bulls eye), it takes skill in mastering the technique. While it really is not about the power one puts behind the throw, there is a certain amount of power that is needed to have enough force to whirl the axe to reach the target. The key is in getting the right amount of rotation and a straight throw with the proper amount of height to be accurate. This is where the mechanics of the throw come in.
PHOTOS BY JEFF KELLY
YEGFITNESS JULY/AUGUST 2016 29
During a throw, many different muscle groups come into play. This makes it a great physical activity that you will definitely feel the next day. When throwing, a person is using the muscles of their shoulders, back, chest and arms. Together, they create an explosive movement that creates the momentum needed to release the axe. The core muscles of the abdominals and lower back are also used to stabilize the body when releasing the axe. If a person uses the technique of taking a step to throw, which I am a big advocate of, they are then bringing the muscles of the glutes and legs into play to launch the axe as well. This is similar to doing a lunge. Some may also choose to use a standing technique, with a bit of a squat, for the momentum of the throw. We all know how great lunges and squats are for fitness of the lower body. In addition, the motion of throwing the axe and the amount of walking that is done to retrieve the axe, really works up a sweat. Trust me on that one. This provides a cardio element to go along with the strength and explosiveness of throwing. Many will find that the powerful feeling behind throwing an axe, and the satisfaction of sticking it in the target, is a great way to relieve stress and aggression. There is also a great deal of pride in this accomplishment. The rush I feel from it is similar to that of hitting a punching bag; launching a sharp metal object is very fulfilling. Furthermore, axe throwing is a great social event that offers some friendly competition and fun. Who doesn't like bragging rights in a new activity?
TOP TIPS FOR THROWING 1. Be sure to use your shoulder, elbow and a little movement of your torso to get the maximum momentum into your throws. 2. Keep your wrists locked. You don't want to flick, lob or roll the axe. The more flex you can keep in your wrists, the better success you will have.
For those wanting to do strength and conditioning to improve their throwing skills, exercising the muscles of those involved groups really helps. Push-ups, overhead presses, pull downs or pull-ups, seated rows, front and lateral raises, biceps curls, overhead cable pulls, planks squats and lunges are all useful exercises for throwing. It is advisable to warm up your muscles before throwing. This is achieved by using the movement of the axe throw, pausing at the beginning and end for one to two seconds. The pauses come at the point that you feel a little stretch. Bring the motion back a little further than when throwing, pause, then bring the motion forward as if releasing (but a little further) and pause again. Do not hold the stretch position for too long. By doing this motion, the muscles will get ready by warming them up, lubricating the joints and creating mobility for the throws. It also further engrains the pattern of movement of your throws into your brain.
3. Follow through with your release. Make sure not to push the axe or just open your hand and let it fly out. Guide it to the toss when releasing for the best rotation and accuracy. 4. Gauge your distance. In order to get the right amount of rotation you have to find where you need release the axe from. Notice where the axe is hitting on the target and adjust accordingly. Head first but not sticking means over rotation, adjust your step a little closer. Handle first means under rotation. Adjust your step back. Axe throwing is an exciting, fun and challenging activity that can be done alone or in a large group. Grab some people, pick up some axes, and get tossing! Youâ€™ll love it!
BY OTIS GARNETTE Lead Trainer â€“ Axe Hole Indoor Axe Throwing
30 YEGFITNESS JULY/AUGUST 2016
A What You Need To Know About…
Summer Skin Care
B Y KA T R YNA YA S I NS KI MO DEL: BRI T T A N Y BAT T MA KEUP: DA N I ELLE DECUYPER P H OT O S B Y V I V I D RI BBO N PHO T O GRA PHY
hh summer. The 3 months of the year Edmontonians spend the other 9 months waiting for. We’re changing up the obvious things like our wardrobes (goodbye layers!) and our weekend plans (hello picnics!) for the coming months, but we also need to consider changes to our beauty routines. When it comes to skincare, in the winter we are focused on fighting off the dryness of our Alberta climate, but summer is all about sun protection and calming repair. While using an SPF year-round is encouraged, during these few beautiful months we find ourselves spending lots of time outdoors for BBQs, camping and running in the river valley. We all know sunscreen prevents painful sunburns from a day catching some rays, but in the long term, it keeps your skin young and resilient. You want to find a sunscreen or product with SPF that has both UVA and UVB protection. UVB are typically known as the ‘burning’ rays, and UVA are part of the ‘aging’ ray spectrum, that causes skin to lose elasticity, form dark spots and dry out. We also want to take care to treat our skin from irritation caused by excess sun, sweat and environmental factors. We need to be mindful of staying hydrated and using products designed to calm the skin and keep refreshed on both the inside and out. Everyone’s skin is different and no two people are going to have the same routine, so it’s important to find what works best for you. That said, we rounded up the best advice from the team at LUX and selected our top 10 tips for summer skincare that will help make everyone’s skin a little happier this season.
Top 10 LUX Summer Skincare Tips
1. Apply your sunscreen as you get ready in the morning, from head to toe. That way you are covered from casual sunlight and unexpected lunch dates on the patio, simply reapplying as you find yourself outdoors for extended periods of time. We love the natural sun care line Coola for our sunscreen. Their facial SPF line is amazing for lightweight protection and they even have a tinted moisturizer for women who love one-step simplicity. 2. Remember, your lips need protection, too. It’s easy to forget, but it’s just as important to look after the delicate skin on your lips. Try an enriching lip balm that contains an SPF 25 (which is much more pleasing than the taste of your regular sunscreen on your lips, ick). Our staff favourite is the IntenseTherapy lip balm by Jack Black. 3. If you love the tanned look, try a faux glow. We can’t deny the fact that a beautiful bronze looks so much better than pasty winter skin, but save yourself the damage and use a fake tan. Home tanning products have come a long way in the last decade and there are so many ways to add radiance. PrttyPeaushun is perfect for temporary boost of sheen and tone for the day or stay glowing for weeks with the St. Tropez line that offers shades from ‘lightly sun-kissed’ to ‘week in Hawaii’. 4. Less is more. Summer is hot, groggy and humid, which can leave our skin feeling suffocated under a multitude of products. We also tend to sweat more, which can melt away our makeup, leading to clogged pores and greasy
skin. Find a few key lightweight items for the daytime and use your heavier treatments at night. 5. Wash your face every night. SPF is not a friend to our skin overnight. The minerals used to block the UV rays from your skin can also cause problems if left for long periods of time. This can lead to dull skin and breakouts. If you find you have more acne in the summer because of sweat and SPF products, try a gentle acne treatment like Zyderma. It fights bacteria on the skin and won’t increase photosensitivity or irritation while moisturizing the skin at the same time. 6. Keep cool with an invigorating mist. There’s literally nothing more refreshing on a sweltering summer day than a spritz of facial water. Caudalie Grape Water or Beauty Elixir (infused with brightening orange blossom and rose oil) are our favourites. Delivering hydration, toning and an ‘ahhh’-inducing sensation as often as you need throughout the day. 7. Don’t skip your moisturizer. Though you’ll want a lighter formula than during our dry winter months, you still want to provide your skin with a healthy dose of moisture to provide soothing and calming effects and promoting healthy repair from within your skin. 8. Deep cleaning treatments are your friend. The hot and humid weather can have a tendency to make our pores look larger and leave skin feeling congested. An exfoliating scrub or deep cleansing mask will help flush out summer’s grime and keep your skin looking bright and fresh when used about once a week. Pro Tip: Some masks can be kept in the fridge for an ultra-refreshing application on days you wish you had a/c.
9. Guys, you also need to pay attention. Having an appropriate skincare regime for the summer is important for you as well. We know you like to keep things simple, so we love to recommend a moisturizer that contains SPF for one-step summer protection. 10. Drink up! Lastly, we can’t stress enough how much we love good ol’ H2O for our skin. It’s not only good for keeping your skin hydrated in the heat; it’s also the key to feeling energized and healthy.
LUX Beauty Boutique luxbeauty.com
SORE TODAY STRONG TOMORROW. 43Â°22 Bootcamp is a high intensity group session focused on improving overall fitness. In 60 minutes we combine fitness intervals with kettlebells, sleds, track work, agility ladders, battle ropes, and monkey bars to keep workouts challenging and fun. Try your first class free.
18019 111 AVE EDMONTON, AB | 780.430.9224 EXT 1 | THEBASE@RIVERVALLEYHEALTH.COM
FITNESS STORY This summer, this new momma is working out with the new 4 Points Fitness studio to get back on track after baby! My little guy just turned 1, so last summer was all about the new baby. This summer is my summer! I'm a new mom blogger, sharing my story on www.edmomton.com. (Edmomton on FB & and @Edmomton on Instagram) MY F I T N ESS ST OR Y: In Jan - June of 2011, I lost 48 pounds on my own, doing mostly cardio. In 2011 & 2012, I trained for and ran the BMO Half Marathon in Vancouver, in 2:02. I killed it. I was looking the best I ever had, at under 150 lbs. I'd run 5k, 10k, not even breaking a sweat. However, I got married in 2014, got pregnant two months later, and had a baby last summer. I actually had a surprise home birth (not planned) in my downtown condo and suffered a postpartum hemorrhage, needing 2 blood transfusions. It took me a few months to recover while taking care of a newborn. My fitness and eating have become second priority. I'm now around 168 lbs and want to kick some of the weight. If I only lost 5 lbs this summer, I'd be happy. I return to work in July... so I'm hoping I can keep it up. Luckily, Alyssa and crew at 4 Points are accommodating for bringing little ones. And they are willing to work with anyone to get back on track mentally and physically. That's my goal for the summer! Cheers, Rachel "Edmomton" Jones PHOTO BY SPECTROLYTE PHOTOGRAPHY
YEGFITNESS JULY/AUGUST 2016 35
// PERSONAL TRAINERS
WHAT FITNESS IS ALL ABOUT
PHOTOS BY VIVID RIBBON PHOTOGRAPHY AT SVPT FITNESS AND ATHLETICS
Personal trainersâ€Ś We love them and we hate them. They get us in the best shape of our lives but they make us work our asses off to get there. There should be an easier way right? Most of us imagine our trainers heading home after a day working with their clients to cook themselves a meal of skinless chicken breasts with rice and veg and drinking a protein shake. Then they do a few hundred burpees combined with a 10k run. They are all about fitness and wellness after all. This past month, we caught up with some of Edmontonâ€™s top trainers to see what they think true fitness is all about (and even got them to admit to some of their own personal vices) to show how human they are.
Shara Vigeant SVPT Fitness & Athletics NSCA-CPT, CFSC Fitness means being a better version of myself through physical expression by challenging my body, and mind. It’s not just about looking better, but feeling better so I can have an improved quality of life and more adventures! Often people think trainers live and breathe the gym and training. While yes, it is our passion and we definitely walk the talk, we also are human. We enjoy pizza, wine, vacations, and yes, sometimes we skip training. This is LIFE. And living a lifestyle that has fitness in it should be balanced. We try to get our clients to understand that fitness is BALANCE – it should ADD to your life, not take away. It is not going to be a perfect journey and this journey should be a commitment to become part of your lifestyle. Find a fitness practice that you ENJOY and can stick to long term that creates BALANCE in your life. It shouldn’t consume your life, or become obsessive. Strive for progress, not perfection. The journey is going to have ups and downs. Some weeks better than others; that is
Shane Kokas Body By Bennett (downtown studio) PERSONAL FITNESS TRAINER DIPLOMA CORRECTIVE EXERCISE SPECIALIST NUTRITION COACHING CERTIFICATION To me, fitness means constantly striving to be the healthiest and happiest version of yourself. I come from a family background with a lot of heart and stroke issues and diabetes. I am predisposed to certain health conditions and I owe it to myself to ensure that I can stay in the best physical condition I can. The blanket statement that all personal trainers eat only chicken and broccoli, they don’t drink alcohol, they workout every day and come from athletic backgrounds is such a myth.
one more day? Let’s hit the gym 7 days a week! What happens? Life happens. Work, you catch a cold, or go out for dinner. You indulge and miss workouts. Rightfully so, you feel like you’ve failed and lost motivation to continue. When dealing in the “all or nothing” mindset, in my personal experience and client’s experience, it will eventually lead to doing nothing.
Yes, those trainers are out there and if that works for them, that’s great! But for myself, I do not come from an athletic background (unless we count the 2 years of Hip Hop dance class I took in Junior High). Also, like myself, I know several personal trainers who do not live a life eating out of plastic containers. They enjoy drinking alcohol and they workout most days, not every day.
When starting out, start small. Make one change. Just one. Continue to practice this change everyday. Until this habit seems effortless. Once this seems effortless, you can move onto the next habit. New habits take practice. How do you get great at hockey, painting, singing or biking? You practice. Everyday. Making lifestyle changes are no different.
There is also an authentic power when a client can freely state, "I'm glad I have a trainer whom I know won't make me feel guilty for having a couple glasses of wine." Because really, I would be lying if I told them I didn't have a few drinks the night I watched Beyoncé’s “Lemonade”.
When it comes to food, I follow a moderation365 approach. An eating strategy I learned from Jill Coleman a few years back. I eat everything in moderation, 365 days per year. I know, it sounds boring right? But it’s very effective for me and it doesn’t give me any sense of deprivation.
Avoid the “all or nothing” mindset. We’ve all done it. Day one, you decide to cut out all sugars, processed foods and other junk. You decide to workout 5, no 6 days a week. Heck, what’s
But if I were to narrow in on my favorite indulgences, it’s dark chocolate almonds or a white wine variation.
38 YEGFITNESS JULY/AUGUST 2016
reality. If you are constantly trying to be perfect, you will find yourself exhausted and unfulfilled from your fitness lifestyle. Unfortunately the fitness industry has people believing that fitness is about how you look, and has people striving for unrealistic body ideals and obsessing about body image. This is unhealthy and not what the focus on fitness should be about. Make your goals be performance based (stronger, faster, fitter) because a 6 pack and bikini body doesn’t always equate to physical fitness. Chasing a body ideal that is unrealistic can really be defeating and exhausting, and will not result in long-term commitment to fitness.
Stacey Hogbin Wevive Fitness, Owner - FlowPower Fitness, Owner NAIT PFT/CANFITPRO PTS PRO TRAINER Fitness to me means celebrating the amazing things my body can do. My body allows me to lift heavy amounts of weight, run long distances, and jump all over the place. Far too often we take for granted what our bodies are capable of doing and fitness allows us to recognize and celebrate all of those things. Fitness is not defined by having a 6 pack. You don't have to be shredded to be in amazing shape. I wish the world would stop making people think that their fitness is defined by how their body looks in the mirror. Fitness comes in all shapes and has nothing at all to do with the reflection in mirror.
Don't expect results over night. Everyone's fitness journey towards reaching his or her goal is different, but no one's happens instantly. Be proud of every little accomplishment along the way, because every single one counts. Wake up everyday knowing that you have started one of the most amazing journeys of your life and appreciate every workout. My favourite treat hands down is movie theater popcorn. I don’t even have words for how much I love that stuff! I know it is terrible for you, but it is so worth it. Half the time I don’t even want to see the movie, I just want to eat the popcorn. And there is no sharing; I will eat the whole bag to myself!
Dana Perkin The Base by RVH NAIT PFT, AFLCA The word fitness on it’s own can be misleading. Is fitness muscular strength, speed and endurance, or high cardiovascular function? Does it incorporate coordination and agility? In my opinion fitness is not one-dimensional. A truly fit body should be an athletic body. The most fit individuals are strong, have the highest aerobic function possible for their specific activity, posses speed and display coordinated movement. Simply put who is more fit; the person who can deadlift 225 pounds 10 times with full rest in between sets, or the person who can deadlift the same weight 10 times with cardio intervals, or core work as their rest between sets? Athleticism requires a combination of efficient movement, coordination, aerobic fitness, strength, speed, power and agility. While fitness does not require that someone be the best at all of these elements, it does demand competency in all elements and the ability to consistently repeat performance. The biggest fitness myth I hear is that running, squats and dead lifts are bad for your knees and back. The human body was designed for movement and the most fundamental movement is a hinge, or squat pattern. Squats and deadlifts are ways of loading the hinge. Running is simply a
series of single leg hinges. The “danger” to the back and knees involved in these exercises is due to improper movement patterns and muscle recruitment. By incorporating proper mechanics and foundational core training anybody can incorporate squats and deadlifts and running as mainstays of their fitness regime. If you have decided to embark on a fitness journey take a few important steps n order to stay motivated and healthy. First: choose an activity that you enjoy, or experiment with several activities until you find your niche. People are always more likely to stay motivated if they enjoy what they are doing. Next: set a goal. Nothing too extreme here, choose something specific and challenging, but attainable. Take care of the little things and big things will happen, setting a series of small goals will help keep you motivated and lead to the realization of a larger goal. Third: find knowledgeable help and take care of your body. Invest in your health by finding the right help. Everyone has limitations, by working with a good trainer you can identify and devise a plan to target those limitations, design an effective training program and safely push the boundaries of your fitness.
YEGFITNESS JULY/AUGUST 2016 39
Jordan Law Owner of Spinunity Cycle Studio GROUP FITNESS WITH THE ALBERTA FITNESS LEADERS ASSOCIATION (AFLCA) Fitness to me means putting yourself first. I truly believe that without feeding our bodies with movement, and feeding our minds the stress relieving benefits of exercise we can’t fully invest in ourselves.
Be honest with your weaknesses, because we all have them - a glass of wine turns into a bottle, just a spoonful of your husbands DQ Blizzard turns into 7, just ONE Jacek Chocolate a day???... You get the point.
The biggest fitness myth for me is that you only need to invest into an hours’ worth of work a day and that will be enough. We need to invest in our eating habits and we should move all day. If we’re sedentary for 16 hours and sleeping for 7, 1 hour of exercise isn’t enough.
Don't forget to enjoy life through your fitness journey. It takes a lot of work to maintain control so we need a little bit of risk and release to balance it all out and make it fun.
You hear it all the time, but if you’re starting out with a fitness program, start slow and perfect it step by step. One pushup done perfectly will benefit you better than 10 pushups done poorly. I instruct my riders to focus on what their body is feeling before trying to keep up with everyone else. We all started somewhere once, and it’s a constant investment, but we will always finish successfully together when we focus on our own abilities.
Kaylor Betts TNP Fitness PERSONAL TRAINER SPORTS NUTRITIONIST Fitness is a form of meditation for me. It's something that when I enter my workout, it's just me, and the movements. I am fully present with each and every rep or stride and all my thoughts, all my stressors eventually dissipate. I maintain aware that much of the purpose behind my workouts is to strengthen me physically, but a good portion of what fitness brings to my life is mental. I focus on having the mindset that maintaining a fitness regime is something that is just simply necessary to prepare me and give me the strength for the challenges life brings me. The biggest fitness myth to me is hat more means better. This is not necessarily always true when it comes to fitness. I believe that the majority of people who are trying to take their body and health to the next level, workout too much. I see it all the time. Me personally, I focus on 30-45 min workouts 3-5 x per week, some of which is moderate intensity, and then try to simply "move" as much as I can outside of my workouts. I focus on consistency throughout the year, not ups and downs. Intense workouts are a stressor on the body. It can pose great benefits for us in the right amount, so I definitely promote it. However, if you don't take enough time to recover and rest, these workouts now start to be damaging for our health and can actually hinder your ability to lose body fat and slow your metabolism.
40 YEGFITNESS JULY/AUGUST 2016
Don't worry about getting in a ton of high intensity workouts in every day of the week, especially if you don't sleep enough and are stressed. Focus first on sleep, hydration, stress reduction and eating good whole food. If you can master these, then you can go give your body a good ass kicking. If you have a fitness goal, and your mindset is to get to that goal as fast as possible, you are setting yourself up for failure. Focus on changing your lifestyle. Start slow, be consistent, and find a professional coach who can be there for you and provide you with the knowledge you need to get to your goal. Fitness is like brushing your teeth - the goal is to get to the point where you do it everyday because if you don't, you know how bad it feels. Get to the point where it's just part of your weekly routine! That's what I call success in fitness.
What You Need to Know for Your First Triathlon
BY JENNIFER ASHTON
Ironman. That’s what comes to mind when most people hear the word triathlon. What many don’t realize is that there are actually six distances available in the sport. There’s a Super Sprint/Try-a-Tri, a Sprint, an Olympic/Standard, a Middle or Half Iron, a Long Course, and a Full Iron distance. The thought of doing a triathlon may seem daunting – I mean training for one sport is hard enough, never mind three and all in one event. If this is your first time taking on a Triathlon, and you don’t have much of a background as a cyclist or runner, I would recommend the Sprint distance to get your feet wet. In the Sprint distance the swim portion of the event is generally 750m, the cycling portion is 20km, and the run is 5km. If you have any triathlete friends, have watched a triathlon, or been into a triathlon specific store you’ll notice that there is A LOT of fancy equipment you can get. For your first triathlon you don’t need to go out and buy a $2000 bike or an $800 wetsuit, what you already have at home or can borrow from friends is fine. Equipment for the swim portion of the event will depend on whether it’s a pool swim or an open water event. For your first triathlon I would recommend finding an event that has a pool swim. In this case, all you need is a good athletic bathing suit (generally a one piece for women and long, tight speedos for men), a pair of proper fitting goggles, and a swim cap (to keep the hair out of your face and to help you glide better through the water). For swim training you might use equipment like pull buoys, kick boards, paddles and fins. Those items can become costly and
most local pools have them available to use during your session. If you decide to stick with the sport you will most likely start purchasing these items for yourself however. The cycling portion of the event is where you can very easily get caught up spending a lot of money, but you really don’t have to – especially for your first Sprint distance event. Here are the basics that you will need: 1. BIKE – Doesn’t have to be a road bike or a triathlon bike. It can be a hybrid, a touring bike or even a mountain bike. I would recommend staying away from cruiser bikes though because they generally don’t have enough (or any) gears to manage a 20km course. I have known a lot of people, myself included, that have borrowed bikes for their first triathlon 2. HELMET – Having a proper fitting helmet is mandatory. Officials won’t let you leave the transition area unless your helmet is on and properly secured. 3. CYCLING SHORTS OR TRI SHORTS These are specifically made to ride a bike. They are tight fitting to minimize chafing, reduce drag, and prevent loose ends from getting caught in spokes and chains. They also have padding for comfort on the seat. 4. CYCLING JERSEY OR TRI TOP – Like the cycling shorts mentioned above these are designed to fit tighter to reduce drag. They also have back pockets available to carry your nutritional needs. Most first timers will swim in their bathing suit, then slip on a pair of cycling shorts for the bike portion, then take those off and slip on a pair of running shorts for the run portion (so they will have their swim suit on top and just change their shorts for each event). In my opinion, invest in a 2-piece Tri Suit. These are designed so that you can swim in them, then head straight to your bike without changing, then continue on to your run in the same outfit.
5. SHOES – If your bike has flat pedals you would just wear your running shoes. If you’re on a road bike or a triathlon bike you may have clipless pedals that require you to wear cycling specific shoes. These shoes clip into the pedals to aid in a more even and efficient pedal stroke. Some bikes have pedals with toe cages – these are not permitted in triathlon and will have to be changed to either flat pedals or clipless pedals. 6. ACCESSORIES such as gloves and sunglasses – These items are pretty self-explanatory. I personally don’t wear gloves (unless it’s a cold day), but some people find pressure points in their hands while holding onto the handlebars so the gloves provide a little extra padding. As for the run portion of the event, this is probably the easiest to gather the necessary gear. All you really need is a good quality pair of running shoes. They should already be “broken in” and you should have been training in them for the past 12 weeks. Race day is not the time to try out a new pair of shoes. Some extra equipment that is nice to have as well is a hat and sunglasses. I wouldn’t recommend wearing a fuel belt or carry a water bottle for a Sprint distance event as there will be adequate aid stations to suit your hydration and nutrition needs. These items will just weigh you down and possibly get in the way. Now that you have all this gear – let’s get training! Triathlon training can take up a lot of your spare time – especially once you get into the longer distances. Again, you have to remember that you’re training for three sports, not just one. If we’re looking at the Sprint Distance, you’ll want to commit to a 12-week training plan that consists of training 5 days/week with a total of 2.5-5 hours/week. This will allow for proper progression and conditioning so that the body can adapt and injuries will be avoided. Since most of
your time during the race is on your bike, that is where you’ll spend the greatest amount of time training. Swim workouts are usually between 20-40 minutes, cycling workouts are usually between 60-90 minutes, and run workouts are usually 30-45 minutes. Generally speaking, you will be completing 2 swim workouts, 2 cycling workouts, and 2 running workouts per week. It’s not uncommon to have 2 workouts on the same day, 1-2 days/week. This is to keep 2 days off for rest, and also because it trains you for the final race which actually has 3 “workouts” on the same day – back to back no less. Towards the mid-point of your training schedule, one of your bike workouts and one of your run workouts will come together in something called a “Brick” workout. This is where you’ll practice transitioning from cycling to running. You might do a 45-minute bike ride, immediately followed by a 15-minute run. Again, this is to help prepare you for the actual race day. The swim to bike transition isn’t generally practiced for first time triathletes – mostly due to logistics and because it’s not as challenging on the body as the bike to run portion is. Like many things there are a lot of great resources online, however all this training on your own can be confusing, become boring and make it easy to lose motivation. Joining a local Triathlon club will ensure that your training plan is progressing properly. You’ll get expert coaching on technique and you’ll be surrounded by other like-minded individuals that will become your training partners to get you through those long training weeks. This article is intended to provide you with some basic information to get you started on your journey to completing your first triathlon. Training for a triathlon requires hard work and dedication. It’s physically and mentally challenging, but still a lot of fun. As the saying goes, “Train hard. Race easy”, so enjoy your journey and be proud of the accomplishments that you achieve throughout this process.
YEGFITNESS JULY/AUGUST 2016 41
Enjoying Patio Season And Staying Healthy It’s patio season in YEG. Time to head outdoors, produce some vitamin D and take in the warm weather. Edmonton restaurants are lining up great menu options to suit the season; offering fresh, tasty choices that fit your nutritional goals. We spent some time checking out a few local patios to see what they had to offer and feature our favorites for you to enjoy.
MKT Fresh Food & Beer Market MKT chef Justin Mcgloin prides himself in keeping their menu current and seasonal. This summer MKT is introducing a new menu category call "From The Smoker". Showcasing great local proteins including mesquite Alberta brisket, applewood pulled pork shoulder and Spolumbo's andouille sausage. To accompany these amazing house smoked selections are 2 great composed salads:
Chianti Restaurant SALMON AL CHIANTI A fresh salmon fillet that each day is prepared in a different sauce, combined with a medley of sautéed fresh veggies and a portion of pasta tossed lightly in olive oil and garlic. This meal also comes with a starter salad or soup. It’s a balanced meal for lunch or dinner that keeps you fueled and ready for the next workout.
CAPRESE Heirloom tomatoes, bocconcini, olive oil, basil pistachio pesto and balsamic reduction. Nicoise - Ahi tuna, mixed greens, green beans, roasted potato, black olives, heirloom tomatoes, hard-boiled egg and anchovy vinaigrette.
Fairmont Hotel MacDonald FENNEL & QUINOA (vegan, gluten free) Saffron & orange poached fennel + pumpkin seeds + nectarines + tahini drizzle + pomegranate. Based on a grain, the quinoa, which brings a good foundation for that appetizer, we added the fennel cooked with saffron, which brings that typical summer anise flavor into the dish. The different fruits are in the dish to bring some more freshness and the pumpkin seed a little crunch and protein. Very easy to eat and healthy dish.
Earls Tin Palace WARM KALE SALAD A refreshing summer salad made with hearty black kale tossed in warm vinaigrette, Brussel sprouts and roasted baby potatoes. Topped with Parmesan cheese, pickled red onion and grilled chicken it is the perfect patio dish. Toasted slivered almonds add a crunch and dried cranberries add a burst of flavour. Gluten free and can be made vegetarian.
BLVD MAPLE SALMON Maple glazed sockeye salmon with herb-poached shrimp. Savory couscous with orange peppers and arugula oil. MELON TRIO Tuscan Mix greens surrounded with honeydew, cantaloupe and watermelon. Topped with pancetta drizzled with a vanilla balsamic dressing. HERB CHICKEN SKEWERS Herb marinated chicken skewers served on top of quinoa black bean salad. Comes with a side of homemade pesto and arugula salad. GLUTEN FREE CHICKEN SANDWICH Herb marinated chicken breast with mushrooms, tomato, arugula and apple-wood smoked cheddar cheese. Served with BLVD's house salad.
42 YEGFITNESS JULY/AUGUST 2016
HEIRLOOM TOMATO & COMPRESSED WATERMELON (gluten free) Artisan greens + crumbled feta + raspberry vinaigrette + toasted almonds + white balsamic reduction. This is more a salad but a well balance dish to start with. SPINACH & ARTICHOKE PHYLLO (vegetarian) Roasted bell pepper hummus + lemon & mushroom quinoa + pine nuts + vegetable jus. For me this dish bring a lot of flavor together without being a heavy dish.
MEAL TIME //
EASY GOJI BERRY & HEMP ACAI BOWLS If you aren’t familiar with an Acai Bowl, then get ready. It’s a life-changer. The word “acai” is for the pureed acai berries that are one of the main components of an Acai Bowl. Acai berries originate in the Amazon jungle and are a potent superfood containing tons of antioxidants and immune boosting power. An Acai Bowl is created when pureed acai berries are blended with other fruits like frozen blackberries, blueberries, strawberries, or raspberries, and frozen banana. I’m sure there’s thousands of combinations possible but this was the classic one that I chose for these breakfast Acai Bowls. After blending up the frozen acai and fruit with unsweetened almond milk, I poured the thick, cold smoothie mixture into bowls and went to town with the toppings! The toppings really are the best part of an Acai Bowl. They add texture, flavour, nutrients, and fun! I chose a gluten free granola for fibre, hemp seeds for healthy omega fats and protein, goji berries for an extra hit of antioxidants, sliced banana and honey for a touch more sweetness, and shredded coconut for more healthy fats and minerals (coconut is a great source of selenium!). It’s always a good idea to add some healthy fats into an Acai Bowl whether it’s coconut, nuts and seeds, or nut butter as the fats help to slow the release of sugar from the carbohydrates into the blood stream and prevent a blood sugar spike which can lead to sugar cravings and an energy crash later on. Have you ever had an Acai Bowl? How do you make yours? We’d love to hear your comments. We’re even giving away a SPUD prize pack for tagging @yegfitness and @ nutritionist_in_the_kitch on Instagram in your Acai Bowl photos.
INGREDIENTS Acai Bowl Base: 1 package Sambazon acai berry puree OR 2 heaping tablespoons acai berry powder 2 cups frozen mixed berries 2 bananas, peeled and diced (preferably frozen) 2 cups unsweetened almond milk Toppings: ½ cup shredded coconut 1 medium banana (not frozen) ¼ cup goji berries ¼ cup hemp seeds 4 teaspoons honey (or agave/coconut nectar for vegan) ½ cup granola of choice
INSTRUCTIONS Add the acai bowl base ingredients to a good quality blender and blend until thick and smooth. Divide the smoothie mixture between 4 bowls. Top each bowl with 2 tablespoons coconut, ¼ sliced banana, 1 tablespoon goji berries, 1 tablespoon hemp seeds, 1 teaspoon honey, and 2 tablespoons of granola. Dig In!
Christal Sczebel is a Certified Holistic Nutritionist and the Owner of Pure & Simple Nutrition located in Edmonton, Alberta. She is also an avid blogger at her little space on the web: nutritionistinthekitch.com
YEGFITNESS JULY/AUGUST 2016 43
& N O N-stO p t u O g iN ORk A R e yO u w Le tO LO s e w eig h t? b st iLL u N A xt At N e kO u ts h t h OR Ac tO R e t h At 2 w g N i ce Ok O u LO R fO R m A N t yO u tO? y e R e A O f p t cA N ' t g e L e v s Le Ay j u p eR d
Lu ti ON tO get A bi t sO L cA ti Ac pR A R fO g sp eN di Ng AR e yO u ju st LO Ok iN gy LeveLs w it hO ut eR eN uR yO e iz im Ax s cO ffee? LeAN eR AN d m pi LLs AN d stAR bu ck et di ON Ry LA sA uR hA Lf yO
herapy t io s y h P e Optimiz utrition n s r e f f o w no by a counselling ian! it t ie D d e r e Regist sio.com optimizephy 8 780-455-506
Programs are individually customized to help clients reach and EXCEED their nutrition, fitness, and weight goals. Our dietitian provides comprehensive dietary assessments, meal planning, sports specific counselling and weight management/body composition advice. Grocery store tours are available with loads of tips and tricks for minimizing cost and maximizing nutrition.
Resolve that missing piece in your journey - Optimize your Nutrition, Opimize your Life!
Recipe for Health When it comes to building a meal, the focus should be on healthy, nutrient dense foods that will fuel your body. As you start to prepare a meal, do you have the recipe for health in mind? This is key to ensuring that your body is getting the nutrients it needs for optimal health.
Start with: A palm sized portion of a complex carbohydrate. The palm of your hand is approximately 1/2 of a cup. Complex carbs include quinoa, oatmeal, brown rice, or sweet potatoes. For added flavour, cook quinoa and brown rice in chicken broth or add some almond butter to your oatmeal. Complex carbs are slow to digest which means they help to keep you feeling fuller longer and provides a slow release of energy during the day. Then add: Two cups of vegetables or enough to fill about half of your plate. Try steamed broccoli, a stir fry, or roasted cauliflower. Uncooked alternatives could include a big salad or carrot sticks, cucumber and celery. Veggies are nutrient dense, filled with micronutrients (vitamins & minerals) and are a staple in creating a healthy meal. The fiber in vegetables also supports digestive health and can help prevent weight gain. Finish with: A serving (or 2 depending on your goals) of lean protein. We recommend at least 3-5 ounces of protein. Lean protein includes chicken breast, salmon, extra lean ground beef or turkey cutlets. Protein acts as the building blocks for bones, muscles, skin, enzymes, hormones plus more! And finally, Garnish your dish with some parsley and other fresh herbs that will help to add flavour and stave away bad breath. The most important part of creating a well-balance, healthy meal is to love the foods you are eating and nourishing your body at the same time! Keep this in mind: When possible, try to prepare your own salad dressing with extra virgin olive oil and balsamic vinegar and marinate you meat in oil, vinegar, garlic and herbs of your liking. Enjoy!
T: 587.523.7033 E: email@example.com FFF.CA
AN IDIOTâ€™S GUIDE TO MOKSHA POSES BY ANGELA ZAWADA
PHOTOS BY VIVID RIBBON PHOTOGRAPHY
Ever walk into a yoga class even if it’s your first or twentieth class and still wonder what that instructor just called that pose? Or have to look around in order to figure out the pose because your yoga instructor only instructs in Sanskrit? Well, welcome to The Breakdown. In this short run down I will deconstruct six Moksha/Moksha Flow poses with fun Sanskrit names that may have made you go uh…? Bonus! These poses are accessible for everyone so have fun!
Parivrtta Utkatasana (par-ee-vrit- tah OOT-kah-TAHS-anna) a.k.a – PRAYER TWIST
Inhale reach your arms up, exhale bend your knees and sit back. Bring your thighs nearly parallel to the floor (see Utkatasana for initial set up). Bring your hands to press together in front of your chest. Keep your chest lifted, exhale twist to the left (working with the digestive system) bring your right elbow to your left thigh. Modification is to bring your left hand onto your lower back and your right forearm across your thighbones, less intense option for the twist. Repeat twisting to the right.
Garudasana (gah-rue-DAHS-anna) a.k.a – EAGLE POSE
From standing, inhale sweep your arms up, exhale sweep your right arm under your left arm, back of your hands will face each other, continue to cross and bring your palms to touch. Modification is to grab opposite shoulders and make sure your elbows squeeze together. Keep your torso lifted, exhale squat down and lift your right leg to cross over your left leg, point your right toes towards the floor. Squeeze your right hamstring against your left thigh and your right arm press it down and lift your left arm up. Press your limbs together to open the hips and upper back. Drishti or point of focus is either past your hands or to your thumbs.
Virabhadrasana II (veer-ah-bah-DRAHS-anna) a.k.a – WARRIOR 2
From standing step your right foot back, feet are parallel to each other. Pivot your left foot to the left 90 degrees. Extend your arms out parallel to the floor, keep your torso lifted, exhale bend your left leg so the shin is perpendicular to the floor. Keep your right leg straight and press the outer edge of your right foot into the floor.
YEGFITNESS JULY/AUGUST 2016 47
Utthita Trikonasana (oo-TEE-tah trik-cone-AHS-anna) a.k.a – EXTENDED TRIANGLE POSE
From warrior 2, which is described above, is a great way to enter triangle pose. From warrior 2, straighten your front leg, reach your whole upper body forward, shift your hips back. Bring your left hand down to your shin, reach your right arm up. Press the mound of your left big toe into the floor and turn your left thigh outward. Press the outer edge of your back foot into the floor and turn the thigh slightly inward. Lengthen the sides of your torso.
Ardha Chandrasana (are-dah chan-DRAHS-anna) a.k.a – HALFMOON POSE
Moving from Utthita Trikonasana, look to the floor, bring your right hand to your right hip, bend your left leg and lift your right leg up so that your torso and your right leg are in a long line. Bring your left hand to the floor a foot in front of your left foot. Turn your right thigh up to the ceiling, aim your sacrum to your right heel and flex your right foot. Open your torso to face the right. Hope this helps with any ‘WTF’ moments you may be experiencing!
RUN WITH US Approachable, accessible, good-natured, this is the marathon where you will feel right at home. No intimidation here, we make it more personal, more genuine, more fun. Hey, it’s the Edmonton way.
48 YEGFITNESS JULY/AUGUST 2016
TRY US FREE
VISIT US AT ANY OF OUR 5 CONVENIENT EDMONTON STUDIOS — MORE LOCATIONS COMING SOON! —
The Lifelong Athlete is a lifestyle that is created by incorporating strength training, sport, healthy eating, and recreational activities into your daily life. For some people, staying in shape means going to the gym and lifting weights, for others, it means going for hikes in the River Valley or playing in the park with their grandchildren. For me, my Lifelong Athlete career has revolved around soccer. Soccer has played a major role in not only my personal life, but my professional life as well. I started playing community soccer at four years old, then continued on to play competitive rep soccer once I turned ten old, and am currently playing in a competitive women’s league in Edmonton. When I was sixteen, my soccer coach hired a personal trainer to train our team once a week. We focused on strength, speed, and agility throughout our group training sessions, all very important elements when training for sport. I began noticing significant improvements in my kicking distance, my shots were getting harder, and I wasn’t getting pushed off the ball. I was never overflowing with confidence growing up, however, this group training started giving me that confidence I was lacking and helped me continue my soccer career. This beautiful game holds a dear place in my heart and has made me who I am today, a personal trainer who is very passionate about giving my clients the confidence they need to maintain a lifelong healthy lifestyle. I believe it is so important for athletes of all ages, from community to elite, to seek the guidance of a personal trainer for injury prevention, strength training, speed training, agility, mobility, and movement quality.
THE MEADOWS COMMUNITY RECREATION CENTRE
As you go through life, your sports and interests will change and it’s important to follow your interests, stay active, and explore new physical skills. The human body is designed for movement, so no matter what happens we need to keep moving. With summer only lasting a short time in Edmonton, I encourage you to get outside and go for a bike ride, go rollerblading, join a softball team, run the many stairs throughout the River Valley, or check out the outdoor pools in the City.
“I’ve been training with Jessica for just over one year. Working with her has helped me in so many different ways! I play competitive soccer and I feel she has helped all aspects of my game, from how fast I accelerate, to how powerful my kicks are, to how strong I am on the ball. Not only have I become more physically strong, I have become a more confident person and player. I’ve seen an improvement in all the sports I do, whether it’s soccer or skiing or track. My sprint times have improved, and my long distance runs too - when I go for runs with my soccer team it’s more enjoyable, I don’t struggle to keep up like I used to. Jessica is the reason I am as fit as I am, and she has become a big part of my life. I wouldn’t be as successful in my sports without her.” Jacqueline, 14
My husband and I have known Jerry for close to 10 years and have always been impressed with her passion for physical fitness. Not just physical fitness, but the whole essence of how physical fitness impacts and improves all aspects of your life. I was never comfortable in a gym atmosphere and would have never bought a City of Edmonton pass if not for Jerry. I enrolled in Women on Weights and was hooked! I repeated the session, with friends. We now do group training with Jerry as our instructor. We have lots of fun, but work hard. I'm always impressed that Jerry has a variety of challenging ideas and always seems to know what we need! Charmaine Herbert (Charlie)
KINSMEN SPORTS CENTRE
My certification is with the Canadian Society for Exercise Physiology. It is the gold standard in personal training certifications and they are the organization that works directly with establishing the guidelines for Canadians in terms of physical activity needs and health benefits. I primary work with two types of participants or groups of individuals. The first group consists of those who feel intimidated by the gym and have no experience with strength training but want to learn proper form and technique. I strive to create a safe place for those participants. I help them approach the process as a practice in play. We work to experiment with the machines and free weights, to get comfortable just being in the space. We let go of trying to be perfect and just give ourselves time to learn and explore the movements. Progressive overload is an important aspect of strength training and it refers to the practice of continually increasing the stress placed on the muscle as it becomes capable of producing greater force or has more endurance. I consider my role to be one of planning the program in a way to create enough stimuli to create muscular development without going overboard and inviting injury with too much aggressive programming. I love to teach, educate and foster independence in the clients I work with and our end goal is to get them to a place where they can safely execute a strength program with confidence and good training principles. I teach these principles in a fantastic class called Women on Weights offered through the program guide at the various City of Edmonton facilities. The second group I work with are those who want to have both a regular schedule with a trainer but don't want to pay the higher fee of personal training. At the Kinsmen Sports Centre we have developed a personal training studio with the intention of hosting small group strength and conditioning classes. The class structure allows the participant to share the cost of a personal trainer while having the skill of a personal trainer to design their program, coach the movements and guide the progression. It has been a great treat for me to see the support and encouragement the participants give each other and to see the progression in their movement quality and strength each week and month.
Shifting Your Mindset A fter the shocking news in 2008 that my Mom was terminally ill, I started to examine my lifestyle in terms of nutrition and physical activity. I decided to register for a boot camp. I was excited for the challenge but also afraid of that very same challenge. Little did I know that these boot camps would become a regular activity for me and while they challenged me in a physically rewarding way, I was no longer afraid of that challenge! Not only did I see physical changes in my body, I felt healthy and strong and ready to take on the world. In 2009 I decided to take my fitness journey to a different level and hired the expertise of a personal trainer. While I loved the boot camps, I wanted a program that was designed for me. The year was filled with training sessions, group classes at a local gym and me feeling fantastic! For the next couple of years I maintained my gym membership, attended boot camps and remained fairly active. As a military family it was that time again that we were moved. In 2011 my family was posted to Edmonton and this is the point in time where things shifted for me, although it would take me a few years to realize it. Life in Edmonton was great, back home for the first time in 17 years! The biggest and probably the most important component of my journey that I completely failed to recognize was that I needed to make physical activity and healthy eating a lifestyle. Between 2011 and 2014 my level of activity was not consistent and before I realized it, everything I had worked so hard for in 2008 – 2011 had disappeared.
52 YEGFITNESS JULY/AUGUST 2016
In August 2014, I started a new job located in an office tower that was connected to City Centre Mall where World Health Gym is located. In the past, my lunchtime would be spent sitting at my desk; eating my lunch and perhaps playing on my phone or more often than not, I was working. Now that I was working so close to a shopping mall, I knew that my lunch break would be spent either doing what I had done in the past or SHOPPING! I knew that if I gave the idea of joining the gym too much thought, I would somehow convince myself why I shouldn’t, couldn’t or can’t. I quickly emailed my request for a consultation before I changed my mind. I knew from my past experience that lunchtime workouts would be something I would enjoy and I was ready to make some lifestyle changes. Twice a week during my lunch break, my trainer; Ian Wheat would put me through a total body workout. Week after week my sessions were filled with such things as lunges, step-ups, glute bridges, dead bugs, farmer's carry and then moved to deadlifts and back squats. The number on the scale and the inches on the tape measure were my compass to indicate that I was heading in the right direction. Month after month the number on the scale went down, the inches on the tape measure got smaller, body fat percentage reduced and muscle mass increased. My focus of weight loss was starting to shift to strength goals and the fun was starting to begin. During one of my lunchtime sessions, Ian mentioned that I should consider doing a powerlifting competition. While I brushed off this suggestion, the
BY CATHY MCDONALD PHOTOS BY JEFF KELLY
AT WORLD HEALTH CITY CENTRE
“seed” had been planted. As time went by, my mindset shifted from “I can't do that” to “why can't I do that”. Not only was there a physical transformation happening with me, there was also an inner transformation happening and I was starting to realize that anything was possible. I am currently training for my first powerlifting competition in the fall. At 46 years old, I can deadlift twice my bodyweight, which is a huge accomplishment for me. I am still amazed that picking something up and putting it back down can be so rewarding!
"Not only did I see physical changes in my body, I felt healthy and strong and ready to take on the world." Ian's passion for fitness and strength training was a perfect fit for my inquisitive mind and my desire to learn. I wanted to know the why's and how's and not just go through the program that he had designed. The conversations and text messages were endless and the more he taught me the more I wanted to learn. I often video my lifts as learning tool and spend hours studying and analyzing the movements and technique in an attempt to improve but also to see my progress. My desire to learn everything about the body and how it moves lead to a conversation during a session that Ian suggested I should consider taking the Personal Trainer Diploma Course. Again, I brushed this comment off, but again the “seed” was planted.
I have worked in the insurance industry for 27 years, holding many different positions with various companies and the thought of perhaps starting a new career was scary. As the months passed since that first conversation, I started to believe that maybe being a trainer could be a possibility. My passion for fitness and the thought that I may make a difference in someone's life was greater than my fear of leaving the only industry I had known. After much thought and consideration I decided to enroll in the Personal Trainer Diploma Program at Elevated Learning Academy. For months my days were spent working full time and evenings were spent learning everything that I needed to know to be a trainer. My hope was that when I completed the program and attained my certification that I would have the opportunity to work in the very place where my journey began and continue to learn from the trainer that inspired and encouraged me to be my best! Although my fitness journey originally began due to harsh reality that I was going to lose my Mom; it has grown in to a future that has endless possibilities. I am proud to say that I am an Ace Certified personal trainer working at World Health City Centre. Ian is not only my personal trainer; he is also now my mentor.
NEW FAMILY MEMBERSHIPS — LIMITED QUANTITIES —
CALL US TODAY FOR DETAILS.
109-2055 Premier Way, Sherwood Park, AB Phone: 780.570.0225 Website: thebridge.fit
Meet SPORTFIT Gabrielle Rains ATHLETE Age: 17 Home Location: Sherwood Park, Alberta Education: Grade 12 at Bev Facey High School Sport: Track and Field - Discus and Shotput
What would be your ultimate achievement?
We first met Gabrielle two years ago when she had suffered an ankle injury. Before returning to sport, we suggested she do SPORTFIT training to regain not only her strength and coordination but also her mental confidence. Gabrielle is presently ranked 1st in Canada as a junior (U20) and 6th overall in Canada. She continues to do SPORTFIT and considers it an essential part of her training.
What is your biggest accomplishment in your sport?
Last year, I was able to represent Canada at the 2015 IAAF World Youth Championships in Cali, Columbia.
What one or two things do you currently do in your training that are keys to your success?
I train six days a week that includes Olympic power lifting, technical throwing, plyometrics, sprints, and yoga. I do SPORTFIT training at The Bridge once a week. SPORTFIT has helped me strengthen specific movements and coordination used in my events and helped with my overall body awareness and balance. My sport is very explosive. I work with Melissa Prokop and she has taught me to control my body at high speeds.
I want to be the first female in history to represent Canada in discus at the Olympics. I also want to break the Canadian record for discus set in 1982.
Have you experienced a breakthrough, and if so, what led to it?
My long term goal is to fully peak as an athlete in eight years. Working with Melissa has helped me a lot. By creating solid head-to-toe connections, my throwing has become more consistent and the variation in my results has gotten a lot smaller. This has been a definite breakthrough for me.
What was the best advice you were ever given?
The one piece of advice that has stuck with me through all my success and hardships is from my coach, my Dad who tells me to "trust the process". I know I am only where I am today because of how hard I work and the time and dedication I put into the sport I love. “It depends not on destiny, but on yourself” is the motto I live by. When I go to small meets and throw farther than the other girls, they comment on my skills, but I always find myself telling them that I didn’t just show up and throw the way I do. I practice every day and commit my life to get to where I am.
SPORTFIT – TRAIN SMARTER
THE SPORTFIT DIFFERENCE
Tailored for every athlete, our SPORTFIT training is the only performance program that focuses on ANALYZING, TEACHING and then TRAINING proper movement patterns. Research shows that faulty movement leads to poor performance. We specialize in teaching individuals to move efficiently, resulting in improved performance and a lower risk of injury.
Our trainers are Physiotherapists, Athletic Trainers and Kinesiologists. They understand the body and how it is supposed to move. Using advanced techniques and technologies, our trainers analyze and correct movement patterns and muscle imbalances - places where athletes “leak energy” helping build strong, efficient athletes that are less likely to be injured.
RETURNING TO SPORT AFTER SURGERY OR INJURY?
Every year we help hundreds of athletes return to activity after injury and surgery. If you have completed therapy but do not feel 100% ready, our SPORTFIT training will help you gain the strength, control and conditioning to “bridge the gap” allowing you to make a full return and prevent re-injury.
Book your SPORTFIT session today! Call us at 780.570.0225 or visit our website at: thebridge.fit/program/return-to-sport/
BY CLINT CUPIDO PHOTOS BY VIVID RIBBON PHOTOGRAPHY
STEP IN THE RIGHT DIRECTION:
If you haven’t done an outdoor workout yet, then you should have yourself checked out. Living in Edmonton during the winter months and breathing in circulated furnace air is not only “suffocating” but can also leave you out of touch with the world and Mother Nature. So slap on some kicks, grab your water bottle and breath in the fresh air as you join me at these 3 awesome locations for a great stair workout!
1st Location Our first stop brings us to Fox Drive. It boasts 261 steps, which I believe is the most in Edmonton and has 7 landings. For this monster of a workout you’ll need to make sure that you’re in great shape, well hydrated and ready for your legs to take a beating! A proper warm up protocol will definitely be needed and be sure to perform the necessary activation techniques to prepare your muscles for this workout. Let’s go! 1. Steady walk up the first flight hitting every step Perform 15 push-ups on the 1st landing When you get to the first landing get into the high plank position. Depending on your strength you may do the modified version with your knees down, or the regular version with your knees off the floor. 2. Increase your speed and run up the 2nd set hitting every step Plank 1 minute
This time position yourself in a low plank with your elbows on the ground. Same as with the push you may drop your knees if needed or keep them up. 3. Run up 3rd set this time skip a step 10 Burpees The notorious burpees! You have options here; you could either go into a full push up or you could only land in a high plank position. Yes, to the cross fitters, it’s still classified as a burpee even without the pushup. 4. Skater step up the 4th set 30 High plank shoulder taps Another plank position?! In a high plank position with your knees off the ground, tap your shoulder with your opposite hand, try and keep your hips as still as possible. 5. Bunny hops hit every step Prisoner squats Place your feet at a comfortable squatting position. Place your hands behind your head and squat. Do not let your hands drop!
6. Steady walk up 5th set hitting every step Reverse lunge off first step Standing with both feet on the first step, take a step back into a lunge. Drop that back knee as far as you comfortably can to ensure a good stretch. Proceed back to the starting position by driving your up with your forward leg. 7. Run up 6th set hitting every step Mountain Climbers x 50 total Come on! In a high plank drive your knee towards your chest and repeat. Avoid bouncing the hips. 8. Skater step up last set 20 Sit Ups Last one ladies and gents! On your back with your knees bent and feet on the floor and proceed into a sit up. If you cannot do a full sit up, crunches will do. 9. Steady walk down and full body stretch at the bottom If you’re feeling great and have enough energy, you could try and squeeze in another set!
YEGFITNESS JULY/AUGUST 2016 57
position, challenge yourself by walking the hands out as far as possible while maintaining good core control. Once you’ve reached your limit, keeping the legs as straight as possible, proceed by walking your feet towards your hands. Maintain great core control throughout the movement.
EZIO FARONE PARK (111 st and 97 ave) Every fitness enthusiast and their mother have been to this location, and it’s popular for a reason. On a clear sunny day, it probably has the best view of the city and the North Saskatchewan River. It’s also a great place to just sit, relax and read a book. That’s not what we’re here for, with about 186 steps and 2 significant landings, you better keep your shoes laced if you want to keep pace my friends because here we go! I’ve designed two workouts here. The first being more advanced and I wouldn’t recommend anybody with movement limitations try it. The second is still tough but a lot less impact on the lower body.
20 x Lateral lunge walks
Walk down to the bottom and sprint up!
139TH Avenue and 20th Street We are headed to north Edmonton, just off Victoria Trail and you’ll end up at a 131 step flight of stairs. Since we don’t have a lot to work with, I will design a workout that will make the most of your trip out there.
*Set your stopwatch for 5 minutes
30 jump squats when you reach the top, walk down to the bottom. Rest 2 minutes and repeat 4 sets
Do as many flights as you can in that time, with little to no rest, and as fast as you can.
WORKOUT 1: Single leg hop up first flight, switch legs and hop up 2nd flight.
WORKOUT 2: SUICIDES Run up 1st flight, back down and do 30 jumping jacks Run up entire flight, do 40 jumping jacks at the top, run down all the way to the bottom and do 50 jumping jacks. Rest 1 minute and repeat 4 sets
After 5 minutes make your way to the top of the stairs, it will bring you to an open field. Perform the following movements: 10 x Inch worms Keeping your legs straight with a slight bend at the knees, bend at the hips and touch the ground. If you’re not very flexible in the hamstrings, then bend your knees further until your hands reach the ground. Walk forward with your hands until you reach a high plank
Starting with your feet together, step to the side (left or right) if you’re starting with your left then stick to the left for 10 steps, then switch legs by stepping to the right for another 10. Stepping to the left, lunge into that leg while keeping your right leg straight. Drop into the glute and feel the stretch in that area. Proceed back up to the standing position by driving into that left glute, and ‘dragging’ your right foot towards the left. V-sits On your back! Using your hips as the pivot point, stretch out the legs keeping them off the floor and reach the arms above the head. Contracting your abdominals, bend your knees to your chest and lift the upper body off the floor to meet in the middle. The only part of your body that should be touching the ground is your glutes! Frog Jumps Starting with your feet slightly wider than hip distance apart, drop into a squat. Explode out of the squat into a forward jump and land into another squat. Repeat this for 20 jumps! Start back at the stairs and repeat for 3 sets!
58 YEGFITNESS JULY/AUGUST 2016
Edmonton Company Partners with the UN World Food Programme It was last October when I met a man who worked for a company called The Earth Group. We were at a local fitness event together here in Edmonton and we were paired off in a group. When we were done everyone gathered in a circle and we all gave a quick talk of who we are, and what we’re doing in the Edmonton community. Right away this guy came up to me and told me about The Earth Group and how he worked for them. Almost instantly I was drawn into the mission of the business. I’m sure you’ve heard of TOM’s shoes before where for every new pair of shoes they sell, they provide a pair for someone less fortunate. The Earth Group has a similar mission in which every bag of coffee or box of tea they sell feeds and educates a child for a week. However with the water, 100% of profits go towards this. It’s important to note is that the meals are provided in schools, which incentivizes the kids to actually go to school. This is something that is a struggle for countries which are extremely poor, because kids work during the day to feed themselves and their families, instead of going to school. When I learnt more about how the company came to be an international sensation, I was eager to spread the word. Especially since this company was started right here in Edmonton by local entrepreneurs Kori Chilibeck and Matt Moreau. I know for myself when I spend money on something, I look at the branding. If I notice that a portion of its profits are going towards supporting a cause it makes me feel good, and I’m more likely to buy that product. I’m at the stage in my life where it’s important to show gratitude and be grateful for how good we have it living in Canada. This truly is the best country in the world, and we need to help others who don’t have it as good as we do. If that means buying a coffee or bottle of water that helps feed children in less fortunate countries, than I’m definitely on board. An important thing to note is that The Earth Group isn’t just supporting a single cause. They have partnered with the United Nations World Food Programme (WFP) which is the world’s largest humanitarian agency fighting hunger. Being able to put the WFP label on their products was no easy task, and a huge honour putting them among a prestigious list of organizations. Their products are available in local fitness studios, cafes, online, and also at over 200 Safeway locations across Western Canada. The next time you head to the grocery store or need a bottle of water after your workout buy a product from The Earth Group. Your purchase goes towards feeding and educating children. I’m thrilled that a company like this was started right here in Edmonton, and we should all be proud. To learn more visit their website at www.earthgroup.org
Empowering our Youth at Performance 104 Our youth fitness classes are intended to introduce children aged 6-15 yrs to movement preparation, conditioning, resistance exercise and age appropriate power development as outlined by the Long Term Athlete Development Model. The classes are professionally designed by age groups in 3 year increments to provide developmentally appropriate strength and neuromuscular training for young athletes and non-athletes alike in order to minimize injury risk and maximize health, performance and enjoyment of recreational and competitive sport and activity. 6-12 year olds are exposed to a wide variety of fun and functional exercises and games with equipment like medicine balls, battle ropes, sleds, kettlebells, sandbags, monkey bars, and swiss balls (to name just a few). Our oldest age group, 13-15 year olds begin to learn and develop power with an introduction to olympic lifting, the major compound lifts and other more advanced training modalities. We recognize how busy today’s families are and have opted to make our youth classes drop in rather than registered programs to allow you to miss the occasional class due to other commitments…but be warned that the classes are a lot of fun and the kids won’t want to miss many! As an added bonus, we often have adult classes scheduled at the same time as the youth/kids classes so Mom and Dad can do more than just watch (but you’re always welcome to watch!) Youth/Kids Classes include
StartStrong - ages 6-8 KidStrong - ages 9-12 StrongTeen - ages 13-15
For more information check out performance104.com in the group fitness section!
YEGFITNESS JULY/AUGUST 2016 59
(BUT SINFUL) SUMMER BEVERAGES
BY KYLE SMITH
PHOTOS BY VIVID RIBBON PHOTOGRAPHY AT EVOLVE STRENGTH AND CONDITIONING
60 YEGFITNESS JULY/AUGUST 2016
ell folks, it's here!! Summer, the season of warmth, green trees, vacations and of course other exciting activities, most of which seem to include some degree of alcohol..
Humans don't get the wonderful opportunity to hibernate and sleep through the winter season waiting for our beloved summer. No, instead we work hard through the winter. For some it doesn't matter whether it's -10 or -40, we still go hard and train and get our sweat on. Why? The answer is simple, to look GREAT for our upcoming summer season... No matter how short it may be. So why should we have to sacrifice all the progress we made through the winter? Why do patio beers and Sangria Sunday's have to be so damn delicious? We shouldn't have to sacrifice the progress we made all winter to be allowed to enjoy in the traditions of “Sunday Funday”. We can enjoy both these drinks and our time spent with friends and family on the patio while still being health conscious and looking out for our waistlines. The trick is to use healthy, flavourful, colourful, and of course natural ingredients to really keep the body full of the minerals and vitamins needed to function, we just decided to add alcohol! Here we have three healthy alcoholic beverages for you to be able to mix yourself while not missing out on the memories, or lack thereof, this beautiful summer. Cheers!
Blueberry Watermelon Sangria 2 pieces fresh ginger ¼ piece lemongrass 2 oz watermelon juice Palm muddled blueberries ½ oz ferrands dry curaçao ½ oz peach brandy (ciroc) ¾ oz lemon juice • Allow to rest and infuse for 2-24 hours • Double strain to remove fruit fibres • Pour over fresh ice • Top with 4oz poema cava • Stir gently
YEGFITNESS JULY/AUGUST 2016 61
Allison In The Garden 1 ½ oz Nero Dry Sake ½ Boodles Gin ¾ oz Lemon Juice ½ oz Honey Syrup 1:1 (sugar:water) Shredded Basil • Muddle the basil aggressively to tear • Combine all ingredients with ice. • Shake to dilute, fine strain and garnish as desired.
Revolution No. 9 thyme sprig ½ dried fig ¾ oz organic cranberry juice ½ oz Demerara sugar 2 oz Hennessy VS Cognac 5 dashes aromatic bitters • Muddle, add ice, stir to dilute • Garnish with a thyme crown and rose flower.
62 YEGFITNESS JULY/AUGUST 2016
ATCO Blue Flame Kitchen Using the oven during summer can make a hot house even warmer. Whether you have central air or not, you don't want to spend the limited summer months cooped up inside, you want to be outside enjoying the weather and company! To help you escape from the confines of a warm kitchen, we have collected our favourite barbecue recipes to get you outside and grilling! Cooking on the barbecue has many advantages: it tastes amazing, it allows you to enjoy the beautiful summer weather and it will save on cleanup time!
SMOKY MUSTARD FLANK STEAK This lean but flavourful cut of beef is best grilled to rare or medium rare. It must be sliced very thinly for maximum tenderness.
GRILLED TOMATOES WITH PESTO 4 Roma tomatoes, halved lengthwise 1/4 cup (50 mL) store-bought or homemade basil pesto, divided 1 green onion, thinly sliced 1/2 cup (125 mL) shredded mozzarella cheese 2 tbsp (25 mL) chopped fresh parsley Scoop top 1/4 inch (6 mm) pulp out of halved tomatoes. Spread 1 tsp (5 mL) pesto over each tomato half. Sprinkle green onion evenly over tomatoes. Combine remaining pesto and cheese. Top tomatoes with cheese mixture. Place tomatoes on a grill topper or directly on barbecue grid on natural gas barbecue. Grill tomatoes over medium heat until tomatoes are heated through and cheese is melted, about 10 – 15 minutes. Sprinkle with parsley.
1/4 cup (50 mL) Dijon mustard 1/4 cup (50 mL) honey 2 tbsp (25 mL) thawed frozen orange juice concentrate 2 tbsp (25 mL) water 1 tbsp (15 mL) chipotle pepper sauce 1/4 cup (50 mL) soy sauce 1 1/2 lb (0.75 kg) flank steak 6 flour tortillas (8 inch/20 cm), warmed To prepare sauce, combine mustard, honey, orange juice concentrate, water and chipotle pepper sauce. Cover and refrigerate half of sauce; reserve to serve with steak. To prepare marinade, combine remaining sauce and soy sauce; pour into a heavy zip-lock plastic bag. Add steak and squeeze bag to coat steak with marinade. Seal bag and place on a plate. Refrigerate, turning bag occasionally, for at least 12 hours or up to 24 hours. Remove from refrigerator and let stand for 20 - 30 minutes. Remove steak from marinade; discard marinade. Grill steak over medium heat on natural gas barbecue to medium rare, about 15 - 20 minutes. Let stand for 5 minutes before slicing. Using a sharp knife held at a 45° angle, slice steak against the grain into thin slices. Serve steak in tortillas with reserved sauce. Serves 6
GRILLED NECTARINES WITH HONEY CREAM SPICY SESAME GRILLED VEGETABLES 1/4 cup (50 mL) rice vinegar 1/4 cup (50 mL) soy sauce 1 tbsp (15 mL) sesame oil 1 tbsp (15 mL) olive oil 1 tbsp (15 mL) grated fresh ginger 1 clove garlic, finely chopped 1 tsp (5 mL) hot pepper sauce 8 cups (2 L) assorted vegetable pieces (bell peppers, mushrooms, onions and zucchini) To prepare marinade, combine all ingredients except vegetables in a heavy zip-lock plastic bag. Add vegetables and squeeze bag to coat vegetables with marinade; seal bag. Let stand 15 minutes. Remove vegetables from marinade; discard marinade. Grill vegetables in a grill wok over medium heat on natural gas barbecue, stirring occasionally, for 10 - 15 minutes or until browned and tender.
1/2 cup (125 mL) sour cream 1 tbsp (15 mL) honey 1/2 tsp (2 mL) vanilla 1/2 cup (125 mL) honey 1/4 cup (50 mL) balsamic vinegar 1 tsp (5 mL) vanilla 8 firm ripe nectarines, halved and pitted o prepare honey cream, whisk together sour cream, 1 tbsp (15 T mL) honey and 1/2 tsp (2 mL) vanilla; refrigerate. To prepare glaze, combine 1/2 cup (125 mL) honey, vinegar and 1 tsp (5 mL) vanilla. Reserve half of glaze to serve with nectarines. Brush nectarines with some of the remaining glaze. Place nectarines on a grill topper or directly on barbecue grid. Grill nectarines over medium heat on natural gas barbecue, basting occasionally with remaining glaze, until heated through. Spoon reserved glaze onto 8 dessert plates. Place 2 nectarine halves on each plate and drizzle with honey cream. Serves 8
Serves 6 -8 ATCO Blue Flame Kitchen has provided household advice and recipes in the province of Alberta for 85 years. Through our Edmonton Retail Store and Kitchen, and our website we provide reliable information on a variety of daily living, household and cooking topics. www.atcoblueflamekitchen.com
YEGFITNESS JULY/AUGUST 2016 63
SUBSCRIBE FOR OUR HAND PICKED FAVOURITE GOODIES FROM THE YEG FITNESS TEAM! EVERY TWO MONTHS, WEâ€™LL DELIVER THESE PRODUCTS RIGHT TO YOUR DOOR. EVERYTHING FROM PASSES TO CHECK OUT LOCAL FITNESS STUDIOS, TO HEALTH AND WELLNESS PRODUCTS, WE BRING YOU AN AMAZING SELECTION WITH EACH BOX.