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editor’s note “Don’t sweat the small stuff.” Easier said than done right? We all have that friend who seems to let things slide off their shoulders without a second thought as they Zen out with their matcha tea and meditation. They never seem stressed and when something happens to them that would have you losing it, they say a couple “Om’s”, take a few deep breaths and move on with life. If you’re like me, you might fall somewhere in between. I’ve learned over my 44 years that no matter how confident you are about something or how well you plan, something will always happen to throw a wrench into those plans. It’s how you respond to the stress that is important. My wife and I often joke about how we typically have three good things happen in a row and then three bad things. There’s something about the number three I learned in English class that seems to ring a bell here. For me, my mind is always thinking. That’s not always a good thing. I tend to overthink things and obsess about things I don’t have any control over. I plan for the worst hoping for the best and when that doesn’t happen, like most people, I panic. Luckily for me, I’m married to someone who allows me to vent and offers up great advice to solve problems. She lets me pour out everything I’m thinking and calmly offers suggestions for how to deal with it. But it’s important for us to be able to rely on our own abilities to deal with stress when it comes up. It’s great to have someone to rely on to talk to when you’re troubled, but it’s also important to find things that help you release that stress. When it comes to calming down, I’ve found that deep breathing is still the place to start. By forcing yourself to breathe as you do in your most relaxed moments, you trick your body into releasing calming neurohormones. The more you practice coming back to the present, the less anxious you’ll feel. For example, when I work out (which is a great stress reliever on its own) I try to shut out everything else that’s happened during the day. I give myself an hour to focus on myself and not think about the things that I’ll need to come back to when I leave the gym. No one says you have to meditate with your eyes closed. Spring time is a season all about rebirth and growth. Give yourself a challenge over the next couple months to find ways that allow you to deal with your stresses. Maybe that involves creating a list of the things that cause you stress and coming up with suggestions for what you can do to release it. Try a meditation class. Go for a float. Get a group of friends together for a weekly walk in the river valley (or just a walk in the neighborhood). The journey to reducing or dealing with your stress will be different for everyone, but the end goal will be the same. Enjoy the journey.

EDITOR TJ Sadler DIRECTOR OF PHOTOGRAPHY Chan Rin CREATIVE DIRECTOR Joel Verhagen COMMUNITY MANAGER Patricia Doiron DIRECTOR OF SALES J.R. LaPlante ACCOUNT MANAGERS Chris Liddle John Bass Keri Bauer Meaghan Becker PHOTOGRAPHERS Jeff Kelly Patricia Doiron EDITORIAL INTERN Melissa Lilley Printed in Edmonton, Alberta, Canada.

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No part of this publication may be copied or reprinted without the permission of YEG Fitness. The fitness and nutritional information in this publication are not intended to replace professional medical advice. Readers are encouraged to consult a health professional before beginning or changing in their fitness or nutritional activities. Opinions expressed in this publication are those of the contributor and not those of YEG Fitness or its employees and associates. Advertising in this publication does not indicate an endorsement by YEG Fitness.


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ou’ve been tired for months. What first started off as a bit of clumsiness and lack of coordination has worsened to impaired sensations in your hands and feet and vision problems. You make an appointment with your doctor and after an initial checkup, they send you off to a neurologist for an MRI and after a few agonizing weeks, the results come back. You have Multiple Sclerosis (MS). Despite decades of research, the cause of MS remains a mystery. The best current evidence suggests that lifestyle, environmental, genetic and biological factors all contribute. The disease is currently classified as an autoimmune disease of the central nervous system (brain, spinal cord). The disease attacks myelin, the protective covering of the nerves, causing inflammation and often damaging the myelin. Myelin is necessary for the transmission of nerve impulses through nerve fibres. If damage to myelin is slight, nerve impulses travel with minor interruptions; however, if damage is substantial and if scar tissue replaces the myelin, nerve impulses may be completely disrupted, and the nerve fibres themselves can be damaged. Canada has the highest rate of MS in the world, with an estimated 1 in 340 Canadians living with the disease. While it is most often diagnosed in young adults aged 15 to 40, younger children and older adults are also diagnosed with the disease. It is also three times as likely to occur in women as in men and is more common in people of northern European background. But research is discovering some wonderful things regarding the importance of exercise in the delay of onset of symptoms and for helping patients diagnosed with the disease. There is currently no cure for MS, but many diagnosed with the disease are incorporating some level of exercise and other wellness activities into their daily routine to help them find peace with their diagnosis.



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Karma Deakin-Harb

My name is Karma Deakin-Harb. I am 32 years old and I work as an HR Consultant. I am originally from Ottawa and I moved to Edmonton over 3 years ago. I studied social science at the University of Ottawa and I got into HR after graduating. I then returned to school to do an HR certificate, and I am now in the process of doing an MA in HR at Pennsylvania State University. Aside from my day job in HR, I also moonlight as a spin instructor at LA Fitness 3 days a week. For my own fitness I do HIIT classes at Blitz Conditioning the other 4 days. I've also started training to do powerlifting with a trainer at Evolve. I hope to someday be strong enough to compete! Aside from that, I am a wife and fur mom to my two kitties, Yoshi and Pepsi. I was diagnosed in 2011 at the age of 26. I was having a very stressful year and started experiencing vision problems; I couldn't see out of the right of either eye. I went to see an optometrist who told me I was wearing too much makeup and gave me eye drops. So obviously that didn’t help, and I asked to be referred to an ophthalmologist. She told me the same thing, but I really couldn’t accept that my 20/20 vision was going so bad so fast. I asked for a second opinion, and a bunch of tests discovered something was very wrong. That’s when I was finally referred to a neurologist. In April 2011 my father passed away suddenly, and a few months after his passing I was officially diagnosed. It was an extremely hard time to say the least. Initially, I had a very hard time accepting my diagnosis. I have always been pretty active, so then to be initially put on steroids to help the symptoms was very tough. I have always considered myself a very strong woman, but those days were pretty dark, and I felt weak. As time has passed though, I realized more and more than MS is one of those diseases where you know you have it, and any day you can wake up in a relapse, so I had to push forward. I think now I am even stronger than before, both physically and mentally.

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I am an extremely competitive person, so with all of this now becoming the fiber of my being, I sort of told myself "F*uck it...I'm going to be a badass woman" and everyday it’s my mission to kick MS' ass. By becoming a spin instructor 4 years ago helped me stay accountable to my fitness goals. I had read a lot of research around how fitness can help delay the progression of the disease and issues around co-morbid conditions. So, with all that in mind, I knew it was important to stay active. In September last year I took up powerlifting to hopefully mitigate even further symptoms of muscle weakness. All that combined with disease modifying therapies that I am on will hopefully slow things down overall... fingers crossed!! I'm still at the very beginning stage of MS, 6+ years after diagnosis. In the last year though I have suffered from some mental health issues associated with my MS. Most people who find out that I have MS are in total shock when I tell them or if they find out, because of how fit I am. I teach a very difficult spin class and most of my participants have said it’s the hardest class they have ever done. I’ve also been dubbed "The Terminator" by some of my regulars.

Chris Kieser My name is Chris Kieser and I am a University of Alberta graduate with a Bachelor of Commerce. I’ve been married for almost 30 years to Susan and have two children, Courtney, a nurse at the Stollery Children's Hospital, and Riley, an Engineering student at U of A and Captain of the Golden Bears hockey team. My career was in retail management, as a manager at Holt Renfrew until shortly after being diagnosed with Multiple Sclerosis 25 years ago. I was diagnosed in 1993 when I was 27, after five years of symptoms that neither doctors nor I could explain, and six weeks after the birth of our second child, Riley. I experienced symptoms like double vision, tingling sensations, numbness and loss of balance, which were minor in the beginning – but I knew something was not right. A major attack put me in the hospital where I received an MRI. The diagnosis was MS. At first, I felt a sense of relief. I finally had an explanation 10


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for the symptoms I was experiencing. At that time, I felt my diagnosis was a minor setback that could be managed by making a few small changes. I carried on and went back to work. One year later, after a second major attack, I was forced to reevaluate my life. Work was no longer a priority; my health had to be number one. This was a major shift for me. Up until then, I was a career-minded professional and an active person. These pieces of my identity had been taken away from me. My self-confidence and self-esteem were at an all-time low. I needed to find a new sense of purpose in my life. I started to raise funds to find a cure for MS to regain a sense of control. While the Johnson MS Bike tour and the First Truck MS Drive Fore a Cure golf tournament are great events, I thought to myself – riding a bike, not safe for me, and any golf club in my possession would not be safe for others!

The best fit was the Jayman Built MS Walk. It's safe, great for the whole family and has an awesome atmosphere regardless of the weather. My family has participated in the MS Walk, and have been raising funds for the Edmonton event for 24 years. I have had great support from family and friends through volunteering and donations during all those years. If you think of all the physical things you do in a day, I have had to adapt all of them. Even the small things that most people take for granted like taking a shower and getting dressed. I am at the stage where everything takes longer and is more tiring! Just when I thought I couldn't go any slower, I'm going slower! It's the same mentally as well. I have to concentrate on one thing at a time to stay focused. It is also very frustrating as I was always a very active person and MS has significantly slowed me down. My exercise regime is important to me and I know if I wasn't doing it I wouldn't be as flexible or mobile as I am. I have a program of stretching and walking every day and go to the gym to use exercise equipment twice a week. It has taken me a long time to accept the fact that my exercise program isn't a normal exercise routine for most men. It has taken a while for me to accept the fact that it's okay for me to be doing bicep curls with one 10 -pound weight when the girl beside me is using two 20-pound weights, one in each hand! I have learned that it is very important to keep the muscles working. You know the saying: if you don't use it, you will lose it! Well I don't want to lose what little bit I still have! Exercising is helping keep me active, mobile, and independent. I don't take independence lightly… I want to do as much as I can for myself for as long as I can.

Stretching is an important part of my daily regime as my limbs can get tight and spastic. If I don't keep them limber it makes doing everyday activities much more difficult like transferring from my wheelchair to the couch, or getting out of bed. I want to continue being able to do everyday things without assistance. Again, stretching my body helps me keep my independence. Early in my days with MS, I had what is called relapsing/remitting MS. I had an attack but then symptoms would subside, and I could return to normal activities. Little by little over the years, I did not recover, after the attacks, to my previous state and my mobility slowly reduced. Many people with MS progress over time into secondary progressive MS. This has happened to me. I have lived with MS now for 25 years. I spend the majority of my time in a wheelchair but I am still independent and as active as possible. I have a great support system at home and although I am frustrated with the strength I have lost, I am thankful for the mobility that I still have. My kids are incredible! They are always there to help when they can, and my wife is 10 x’s as great (but don’t tell her I’ve said that!). She is my best friend, listener, my inspiration and the person who gets me up when I’m down and brings me down a notch when I’m getting a little too big for my britches. I wouldn't wish MS on anyone but many times with adversity, life opens other doors. I have met many wonderful people through the MS community that I would not have encountered had it not been for my MS adventure. Although my disease forced me out of the work force, it gave me the opportunity to spend more time with my kids as they grew up. I count that as a blessing. I take every day in stride, try to stay positive, and make sure to have a sense of humor. It gets me through many a mishap!

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Supporting Albertans with disabilities. Sharing the freedom of riding a bike.


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Tim Gourlay




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Tim Gourlay

31. Entrepreneur. Edmonton. 1. It's Sunday morning. What are you having for breakfast? I'll usually have a big breakfast on Sundays since I don’t often have the time to make it during the week, and love making a big breakfast. The standard Sunday go-to breakfast is an omelette with onions, peppers, a side of hash browns (grated and then fried into a patty), coffee and a protein shake. 2. When you're headed to the gym, what's on your music playlist? Once at the gym I am usually doing some type of class-based workout so just listen to the music that they have playing. I'll throw on a soundcloud playlist if I'm going for a run or cooking dinner after work. I am a music lover and appreciate all types of music, but most enjoy listening to good house music! 3. If you came into a $1 million inheritance, what would you do with it? I would first pay off my mortgages and then invest the rest of it into Fitset! 4. What's the best thing about the fitness scene in YEG? I love that it is big enough that there is an amazing variety and diversity of different fitness activities but small enough that it is easy to get to know people in the fitness scene, the studio/gym owners, instructors and various fitness leaders in the city. 5. Favourite 90's Jam? The Kids Aren't Alright - The Offspring 6. What was the last fitness activity you did? As of writing this, the last fitness activity I did was Barre. Yes, guys can do Barre too! My usual workout routine however is 4-5 days per week of CrossFit. 7. What's on the top of your bucket list? To build a business that positively impacts the lives of at least 100 Million people. 8. Where would you like to go on your next vacation? Philippines! Booked this spring :) 9. What's in your gym bag right now? A red notebook with my PR lifts, a skipping rope, deodorant, hair product, running shoes. 10. What words do you live by? If I persist, I will succeed.


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APRIL 14TH 2018










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.



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)



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. 


Alexander and Caitlin Riddoch Alexander is a City of Edmonton Firefighter and Caitlin is a PhD student in the Faculty of Kinesiology, Sport, and Recreation

How did you both get started running? ALEXANDER: When I was little, growing up on a farm in Australia, my brothers and I would have to run down our driveway, which was about 4 km long, before school and our mom would be waiting at the letter box to take us into town. Now my wife makes me run, so nothing has changed‌ CAITLIN: I started running with a roommate when I first started university. I

found it was a great way to deal with the stress of school. Since then, I was diagnosed with Crohn's and find running helps manage my symptoms. Although sometimes Crohn's makes it hard to run, I appreciate every time I can be out on the trails! Where is your favorite running trail in the city? We like to go to the Alfred Savage Centre and explore the trails around there. We can also access trails near our house that lead to Hawrelak Park. Running across the new Walterdale Bridge is fun too. Any plans to participate in any races this year? Which ones? We like to do the MEC trail and road series as they are inexpensive and great little goals to work towards. Caitlin just did the 25km Canadian Winter River Valley Revenge this past January 20th and plans to do the summer edition too. She is hoping to convince Alexander to do it with her!



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Steven and Sabrina Souto Owners of Steve & Dans Fresh B.C. Fruit and Mala & Me/Fertile Way How did you both get started running? STEVE: I began running as a teenager in Oliver B.C. I’ve always been very active in sports and running has always been part of my routine. SABRINA: I began running in my 20's in Kensington/Prince's Island

Park in Calgary. We now live on an acreage outside of Edmonton, so in the winter we were getting out of shape and bummed out quite frankly. So putting Matthew in the carriage and going on a run was a good way to regroup. Where is your favorite running trail in the city? Sir Wilfrid Laurier Park to the shiny balls (Talus Balls). We often find ourselves running in random residential locations in the area. Any plans to participate in any races this year? Which ones? Steve is always at the Strathcona Farmer’s Market on Saturdays, so it has been hard to enter into any races in the summer. But we always make it to the Father's Day Race. This year we plan on MEC Edmonton road race's and the Cupcake Classic (Sabrina's jam).



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Gillian Robertson & Erik Turner Gillian is able to share her passions and build connections with youth working in behavioural therapy. Erik is an instructor in the lacrosse program at Vimy Ridge Academy. He’s also a certified personal trainer working independently through his business, 41 Fitness.

How did you both get started running? GILLIAN: When I first started running at a young age, I never understood the runners “high” that many people would describe. Years later, I felt inspired to explore a new activity, so I joined the Running Room for a season and had a coach who inspired me to continue my running journey and train for half marathons. I then began running on my own frequently in the river valley trails, which was a way to focus my energy on something I loved and allowed me to take time for myself and connect. ERIK: My first experiences running occurred during elementary school on

the playground, and in gym class. I discovered I was pretty fast through races with my classmates, and being a competitive kid, I was drawn to something I could have success in. Additionally, my mom has a high-level track athlete in high school, so I wanted to participate in something she was so passionate about. Where is your favourite running trail in the city? GILLIAN: There is something about being in the river valley that is so therapeutic to me. I enjoy running around Glenora area and Hawrelak Park, exploring off the beaten path and incorporating a few flights of stairs on my running route. ERIK: For my longer distance runs, I really enjoy being down on the river

valley trails. Not only because it is a beautiful part of the city, but I also love the energy generated by seeing other people being active.

Any plans to participate in any races this year? Which ones? GILLIAN: I have done the MEC series here in Edmonton a few years ago and I plan to do it again this year. I find that it is a great opportunity to progressively increase your distances in a supportive environment and explore different parts of the incredible river valley. I also plan to support and participate in running events in the Edmonton community that fundraise to support autism and mental health since it aligns with the work that I am passionate about. ERIK: I would really like to get into some new races this year. I’m thinking

of staying focused on some shorter distances as they are more congruent with my lacrosse commitments. After last year, I have a stronger understanding of where I am for my 5k/10k and would like to try and improve on those times.



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Healthy Brunching Around Edmonton. Is It Possible? It’s a Sunday ritual for many people. A time to recover from the night before if we had one too many, or just simply a chance to reconnect with friends before starting the next work week. Brunch typically brings up thoughts of Eggs Benedict and mimosas and while spending your Sunday with friends is great for your social life, it can wreak havoc on your healthy eating goals that you’ve been working so hard to achieve. We headed around the city to check out some brunch spots to see what offerings they had to cure the hangover cobwebs and also keep our healthy eating goals in check.

District Cafe & Bakery Relaxing music mixed with the buzzing of early morning conversation. District Cafe’s aesthetic is filled with natural light, white tile and industrial lighting. The smell of freshly baked pastries fills the air so strong that you can picture the bread rising in the oven. The espresso machine is steaming non-stop with drinks being carefully crafted while the people in business casual patiently wait to bring the warm mug to their lips. We sat watching from the window as a variety of people stream by with a hurry in their step to get to where they are going. District Cafe is located on 100th ave and 109th street (10011 109 ST NW #101) in downtown Edmonton. The cafe serves breakfast lunch and dinner. We arrived for breakfast at 8:30am on a Tuesday morning. Chan ordered the Breakfast Sandwich; free run egg, bacon, gruyere, vine tomato, aioli and greens placed between two pieces of fluffy bread. As a celiac with a dairy intolerance, breakfast at District Cafe was no problem for me. I excitedly ordered the Rice Pudding; Coconut, Orange and fresh berries. The rice pudding is an excellent healthy option to leave your digestive system feeling good. Eating out for breakfast does not need to leave you feeling uncomfortable for the rest of the day— District is a great place to go for a quick, healthy breakfast to leave you feeling energized instead of drained. ~ Patricia


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Under The High Wheel Conveniently located on Whyte Ave on the main floor of the Roots on Whyte Building, Under The High Wheel has been a go to spot for people working or walking on the avenue for years. With a bohemian chic atmosphere, it’s easy to slip away from the hustle happening just outside and enjoy a great tasting, healthy brunch inside. Their open kitchen allows guests to see the busyness going on preparing meals using fresh local ingredients We enjoyed the free-range eggs, cranberry maple sausage herb roasted potatoes and sourdough toast. It was a great portion to help energize for the day ahead. As a lover of Nutella crepes, my partner opted for the Chocolate and Hazelnut Crêpe. A buckwheat crêpe topped with a house made chocolate and coffee sauce & hazelnuts. The plate was loaded with fresh fruit which had him feeling better about eating the chocolate (I remember reading somewhere about all the great health benefits of chocolate so I think he’s ok….) Service was great. Food was exceptional. I’ll continue to make this a regular stop on my Sunday mornings. ~Hannah

Central Social Hall Now Central might not be the first thing you think of for a healthy brunch. Maybe for its great nightlife with one of the best locations in the city on the corner of Jasper Avenue and 109 Street, or for having a beer and watching the Oilers on one of their TV’s. But with some recent changes to their menu, we put this one on our list of must visits. It’s even kid friendly so you don’t need to drop the little ones off at the sitters to come enjoy some great eats. I’m not going to lie and say that Jesse and his team made the new menu focused around your macros and counting calories (The Cure and the Chicken + Waffles are great for your cheat day). But the Bacon + Mushroom + Avocado Omelette or Tomato + Avocado Benny will help keep your diet in check while still enjoying some great tasting food. And if you are someone counting calories or ensuring your proper nutritional needs are being met, then the Protein + Greens is a great option. Just be sure to wash it down with a tasty mimosa because life is a about balance…. ~TJ



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Café Linnea Inspired by traditional Scandinavian and French cuisine, Café Linnea fuses familiar bistro fare with locally sourced ingredients. The passion project of chef and owner Kelsey Johnson, her intentions of respecting the products that go into her recipes are evident by the food put on the plates. Located in Holland Plaza at 10932 119 Street NW, there is free parking in the lot accessible from 119 Street. The community is undergoing some development and with the shops and studios in Holland Plaza, it’s becoming a desirable area to visit so make sure to book your reservation early. I thoroughly enjoyed the gluten free Complète Galette which was a buckwheat crêpe with house ham and gruyère, topped off with a mirror egg and green salad. A perfect portion for a late breakfast before meetings and a workout. Complimented by a glass of freshly squeezed orange, carrot and ginger juice, it was the perfect way to start the day. Next time I stop in, I’ll be sure to try the Linnea Porridge made with steel cut oats, sunflower, pumpkin, and chia seeds, topped with stewed orchard fruits and a side of cream. Delicious. ~TJ

Die Pie If you are looking for a place that does vegan brunch right, look no further than DiePie. Located at 11215 Jasper Ave, this quaint little place may not be on your radar yet as it just opened last year. Much of what’s on the menu is made in house including the cheese, cultured coconut yogurt, and even their vegan eggs (which are delicious!) A casual and quiet atmosphere allows for conversations to be enjoyed over their delicious offerings. We ordered the French Toast that comes with a berry compote, drizzle of organic maple syrup and a dollop of their in-house coconut yogurt. Following this, we tried their Granola Parfait which featured their gluten free granola. Both of these dishes were fantastic, but the one that really stole the show was their Classic Breakfast Calzone. Made with their delicious pizza dough, the calzone was stuffed with their vegan eggs (which are nut based for those who are allergic to soy), garlic cream, pan fried hash, smoked cheddar (made from aquafaba – or chickpeas), and their homemade hollandaise. To add a little kick, they also offer Valentia hot sauce if you want to up the spice! DiePie isn’t just for vegans. The menu is done so well, it can be enjoyed by even the meatiest of meat eaters! If you can’t make it for brunch, that’s no problem. They also serve lunch and dinner where they make their own pizzas. ~Joel ~Joel


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Fun Ways to Get Active with Your Dog Dogs make the best workout buddies. They never complain about hills, or cancel on you last-minute. And they're always pumped to follow you out the door and get some fresh air. That energy can be contagious. Research has found that canine owners were 34% more likely to get the recommended 150 minutes of exercise a week than those who didn't have a dog. Even if you're just taking your pup for a walk, that counts. (Move at a brisk clip and you can burn as many as 170 calories in half an hour.) But there are lots of other activities you and Fido can do together—all while strengthening your bond.



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Check out these fun ways to get fit with your furry pal.


Because dogs are creatures of habit, they can help you keep up your weekly mileage: Once your pup gets into the routine of a morning run, they won't let you wimp out if it's drizzling, or you're just feeling tired. They will wait by your sneakers, tongue out, tail wagging ready for you to get them out the door. Their excitement can be enough to change your attitude. Concerned your little pooch won't keep up? No need to worry, as most small dogs have more energy than the big breeds. Just be careful in the heat and humidity, since dogs don't sweat like we do. And if you have a flat-faced breed (think pugs and Boston terriers), keep your runs under five miles since these dogs have a harder time taking in air.

Stand-up paddle boarding

It's almost as if stand-up paddleboards were designed for canine co-pilots: Dogs of all sizes can ride on the nose (while you get a killer ab workout). Pick an ultra-calm day on a lake for your first excursion together, so your pup can develop their sea legs. If you're struggling to balance the board, try paddling on your knees, which lowers your center of gravity, until your dog is comfortable. Still, odds are you'll both take a dip, which is why we recommend outfitting your dog with a life preserver. It'll make it easier for you to lift them back onto the board too. Is your dog a born swimmer? Bring a stick or throw toy and play fetch once you've paddled out.


You can also take your dog out for a spin in a sit-on-top kayak. Smaller breeds may perch up front, while larger dogs might feel safer closer to your feet. Teach your buddy to get in and out of the kayak on land first; then practice in the shallow water close to shore. If they seem nervous about sliding around, you could lay down a small mat or piece of carpet so their paws can get some traction. The trick is to keep the first few outings relaxed and fun (read: brings treats!). Stick to small lakes and slow-moving

rivers without too much boat traffic. You can let your dog paddle alongside you if he wants to swim. If not, that's okay too. They will be getting lots of stimulation just by riding in the boat all while you tone your arms and core and burn some calories.


Is your dog so exuberant on walks you worry she might one day pull your arm off? If so, try letting her keep up with you as you pedal. Biking is perfect for dogs with tons of energy. They are totally psyched to flat-out run. Meanwhile, you're getting a great workout and building your leg muscles. If your pup likes chasing squirrels and skateboards, consider using a device that attaches the leash to your bike's frame or seat stem and absorbs much of the force of sudden tugs. Check with your local bike shop for their suggestions. Biking with your dog may actually help with any behavioral issues they have. The biggest problem with dogs is that they're often not getting enough exercise. Aerobic exercise stimulates the brain to make serotonin, a hormone that helps dogs, especially those who are anxious or aggressive, to relax.


You might have to search through your crawl space or garage under your Sony Discman and MC Hammer Pants to find them, but rollerblading is another great way to burn off a dog's excess energy—as long as you're an expert incline skater, that is. If not, it can be disastrous. Your dog will be like ‘Woohoo!' and you'll be like, ‘Where's the break?!’ But even if you're super confident on wheels, we suggest rollerblading in an area free of traffic, like a park or boardwalk, so you can enjoy the excursion as much as your pal. Chances are, you'll have so much fun you'll forget you're seriously working your core.

muscle-building moves like crunches, lunges, squats, and more—until you're both panting and worn out. Better yet, race them for the ball and squeeze in some sprints. Fetch can be a game you play, too.


Believe it or not, some dogs love soccer—especially herding breeds like Border Collies and Australian Shepherds. Pet brands sell soccer-style balls that are resistant to sharp teeth in different sizes. Once they learn to "kick" or "dribble" with their nose or paws, get your heart rates up with keep-away, or by punting the ball and racing for it. Not a soccer fan? Try engaging him with other toys (like rope tugs) and activities (such as hide-and-seek).


Thanks to the vertical element, climbing stairs (or bleachers) makes your quads, hamstrings, and glutes work extra hard. You'll tighten up your lower half, while they burn off the biscuits.

Join a canine charity race

You have the perfect training buddy. Why not work toward the goal of finishing a dog-friendly race? Events for four-pawed runners and their owners—such as the Pets in The Park and a number of other runs and races allow your dog to tag along. Check before registering to make sure they are allowed and then enjoy some quality time outdoor with your best friend.

Don't have a dog?

You can still work out with one. Call a local animal shelter and volunteer to take dogs out for walks or runs. Most shelters are often desperate for volunteers to help exercise their guests, and your commitment to your new furry pal is great motivation to stick with a fitness routine. Best of all, as an anxious or unruly dog learns to walk on a leash and behave in public, you'll be improving his chances of finding a forever home.

Active fetch

You throw the ball and your pup goes bounding after it. But who says you have to just stand there? While he's retrieving, bust out some

Thanks to Bernadette (@insta_bernie) and her dad Patrick Maroon (@patmaroon) for letting us tag along to capture some great photos.


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Adding Adventure to Your Fitness By Cody Price, Rise Up Challenge

Obstacle course racing (OCR) can be tough; it can also be a lot of fun! Don't let the YouTube videos and social media posts from your friends intimidate you, there is plenty of joy and excitement that comes with getting outdoors and getting active amongst the sunshine, fresh air and nature. If you're thinking about giving the sport a try, I say take the leap and jump in with both feet! You'll never regret it. To make sure your experience on the course is as enjoyable as you hope, you'll need to train for it. Below are a few simple suggestions on how you can prepare your body and mind for the adventure that awaits you.




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1. Run – A Lot Even for beginners, it is good to have an ability to run (or jog). Obstacle courses consist of 80% running (or walking) and 20% obstacles so if you can run you will enjoy the overall experience a lot more. For your average 5 km race such as a Rise Up Challenge or Spartan Race, being able to run at a comfortable pace for an hour would do you well on the course. An easy goal to help lengthen your running distance is to Increase your weekly mileage by 10%. If you’re new to running simply start by jogging for 5 minutes followed by 5 minutes of walking and work on increasing the amount of running you do each interval and reduce the amount of walking. Before you know it, you'll be running the entire time. 2. Add Flavour to your Running It’s not just running you should be good at; you should be strong too. For obstacle course racing this doesn’t mean you need to be Superman, but you should have well-rounded strength. The best exercises for OCR revolve around bodyweight; Pull-ups, Push-ups, Squats, Lunges, Burpees and Sit-ups work well and can be added into any running program. Add them into your runs to add flair and difficulty. Stopping during your run to do strength exercises can help train your body for the inefficient nature of obstacle courses and teach you how to effectively transition from cardiovascular to strength systems with minimal delays in your breathing or energy. Sample Workout: Run for 1 to 2 minutes at your normal tempo, stop and perform 20 reps of any exercise. Repeat for 3 to 5 miles. 3. Train in the Elements Treadmills and sidewalks are great for running, but if you want to get ready for an obstacle course you need to get outdoors and onto the trails. They can be uneven, rocky, muddy, and unpredictable which makes them perfect for teaching your legs and your mind how to adapt at a moment’s notice. Running on trails will help strengthen your ankles, knees and hips and develop your balance and coordination. To add fun to your runs, instead of avoiding the puddles, fallen trees or mud along the trail - practice jumping across them, crawling under or jumping over as you go. You’ll build up explosive power in your legs without even thinking about it. If you have no trails nearby and you need to stick to sidewalks and roads, try running in an inefficient manner, zig zagging along the road or bounding on and off the curb. Try alternating between grass and concrete terrain to mimic the unpredictable nature of trails under your feet. 4. Train Heavy One of the easiest ways to train your body to perform under pressure and extreme conditions like an obstacle race is to incorporate heavy carries into your cardio. Grab a heavy log, rock or fill a backpack up with soup cans and carry it with you on your adventures through the trails. Using weight above and beyond your own body weight will strengthen your core, legs and stability as well as your ability to breathe comfortably under additional stress. If you can move well with excess weight, you’ll be able to move easier and quicker with only your bodyweight, leading to speed and endurance. To add even more flavour into your workouts, try hauling a heavy log up and down hills or a set of stairs, then use it to perform shoulder presses, bi-cep curls and deadlifts. All moves require you to develop brute strength and grip to securely hold the heavy object, which is vital for upper body obstacles. 5. Get a Grip Many obstacles involve grip strength; carrying something heavy up a hill, swinging from bars, or holding onto a wall as you pull yourself up. It all takes grip. Traditional exercises such as pull-ups, deadlifts and back-rows are good, but if you want to think outside of the box, try bouldering at your local rock-climbing gym. Bouldering strengthens your fingers, hands, wrists and forearms in ways similar to how they function in a race. Rock-climbing can also improve your back, quads and hamstrings. It’s also great to develop your problem-solving skills. Playgrounds are also a great place to train grip strength. They usually have bars of all shapes and sizes to swing from, climb up or hold on to. Different thickness of the bars can add a unique element to any pull-up or grip exercise. P.S. - Don’t Forget to Rest: Recovering from a workout and letting your body rest is often overlooked when training. Lack of rest can lead to overuse injuries and mental burnout. To avoid problems closer to race day, make sure you schedule 1 to 2 rest days into your weekly schedule. If resting is too tough for you or you feel guilty taking a day off; try active resting and do a light workout such as stretching, yoga, walking the dog or cycling.


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I was seven years old when I started playing sports. I loved hockey and played up to Juniors, but I remember watching Bruce Lee and Chuck Norris movies as a kid and thinking that was what I wanted to do with my life. My mom always said she’d pay for sports but not Martial Arts as I had such a temper as a kid‌ she thought (knew) that I just wanted to fight. I had lots of anger growing up and even though I blamed my parents for all the household negativity, it was my choice to act and react to situations. My siblings and I learned early on to fend for ourselves and that there were no free handouts. If we wanted something, we had to work for it and find a way to make it happen. I always share this story with my students as this was a turning point in my life. I was in grade six with big bushy hair, buck teeth, and the beginnings of pimples. I had just found out that I had to get braces and the dreaded head gear entering into grade seven and on the third day of school as I was walking down the hallway, I got sucker punched in the mouth. At that moment, I made the decision that no one would EVER hit me again.


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Ironically, within a couple weeks, a friend asked me to go to Karate classes. I knew I could go if I came up with my own money as my parents would not pay. So… twelve years old, I got my first job delivering the Edmonton Journal and collected bottles and cans to earn my life changing opportunity and started my first Martial Art at the Karate/Kick-boxing Academy and I never looked back. At twenty-one years old I found out I was going to be a father and with many other stressors in my life, I didn’t quite know how to handle everything. I had been in and out of training, I still played sports and was hitting the heavy bag and working out with weights regularly. I knew I had to get back to being disciplined so I opened the Yellow Pages and flipped to “Martial Arts Schools” and literally pointed to Hong Park Taekwondo College. My life changed forever after making that phone call and going to a trial class. I trained hard, five days per week sometimes twice a day. I was obsessed with Taekwondo, the art, the sport, the friendships and the amazing fitness conditioning that it provided. It was destiny as I met my beautiful wife Leah at the same Taekwondo School. We had another daughter together, Taylor who is now a beautiful, talented and compassionate fourteen year old and a 2nd Degree Black Belt who teaches alongside me. Over time, I started competing and having great success. I also started teaching classes and learned how to control my mind, body and spirit and found some peace, acceptance and direction. In 1995, Leah was training at a popular Edmonton downtown gym, Sports Connection - the elite aerobics and fitness class gym at that time. I joined and fast became intrigued and excited to take part in their many fitness classes. She, along with many of the amazing and highly motivating fitness instructors, inspired me to want to also teach fitness classes and do personal training. One thing about me is that if I want something, I go get it. That’s one of many lessons I learned from my mom. Within a year, I had successfully taken the Alberta Fitness Leadership Certification Program (AFLCA) and CanFitPro Personal Training and Fitness Instructor Certification Programs. I was hired by Sports Connection to be a Personal Trainer and a Fitness Instructor, teaching my own version of HITT / Bootcamp / Circuit Training type classes. One of the greatest moments and trends in the fitness industry at that time was Tae Bo®. Every fitness club was trying to offer this program and at that time, I was the only qualified Personal Trainer and Martial Artist with Kick-boxing training who had a 2nd Degree Black Belt in Taekwondo… the perfect fit. Needless to say, Sports Connection asked me, and I taught there and throughout the city at various clubs. I always loved Core Strength and conditioning training so I founded and trademarked the name CORE KICK-BOXING™. Leah and I started our own business in 1996, Fitness Foundations Inc., and started our own Taekwondo School called Precision Martial Arts Academy (PMAA). In 1997 I went on to graduate and receive my Personal Fitness Trainer (PFT) Certification with honors in the first graduating class at Mount Royal University. This became the PFT Program now offered at MRU and NAIT. I was blessed to meet, train and learn from some of the best fitness leaders in the industry, many of whom are still active in the Edmonton area. My background and experience with Taekwondo has made it my first love when it comes to fitness. It is the most popular, powerful, dynamic and widely practiced Martial Art in the world. It is hands down the best Martial Art (in my opinion and experience) to practice as it fast becomes an obsession and a very healthy, active lifestyle for every age and physical ability. It is so much more than just blocking, punching and kicking. Taekwondo made its debut as a demonstration Olympic sport at the 1988 Seoul

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Games, and became an official medal sport at the 2000 Sydney Games. In 1989, a movie called “Best of the Best” starring Phillip Rhee came out and was one of the first movies to showcase and introduce Taekwondo to the World. There are two sport streams in Taekwondo, Kyorugi (Sparring) and Poomsae (Patterns). I have been blessed with great success in both sport streams. I did well Provincially in Sparring, however due to injuries, I never did make the National scene. However, I always loved and excelled at Poomsae throughout my Taekwondo career. I am a seven-time Gold medalist at Nationals, won Bronze at the Canada Open, Bronze at the US Open and Bronze at the Pan Am Open in Las Vegas, Nevada. I have proudly been on the National Poomsae Team four times representing Team Canada travelling to Korea, Mexico, USA and in 2012 competed in Tunja, Columbia at the 2012 World Poomsae Championships, the highlight of my career. I was the first ever to win a Gold medal at Nationals in three events, Individual, Pairs and Teams. I was the first ever to receive Taekwondo Canada’s Hall of Fame “Poomsae Athlete of the Year” and “Taekwondo Club of the Year” Now retired from competition, I have moved on to become a Certified National Sparring Referee and International Poomsae Referee. I am also one of a handful of Certified Coach Developers (Workshop Learning Facilitator and Evaluator) for Taekwondo Canada. I believe one important aspect about Taekwondo that clearly sets itself apart from other Martial Arts is that it does not focus on “Combative” fighting. It is a sport and as such has many rules to ensure the highest measure of safety for athletes and class participants. There is mandatory training involved for Coaches and Referees to become qualified, particularly with concussion protocols and head contact rules. Also, there is mandatory equipment that must be worn by competitors to limit the potential for serious injury.



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The most important and defining quality about training in Taekwondo is that it is a tool and means to teach character development and develop healthy, productive and positive lifestyle habits that truly improve one’s quality of life. More than ever before with our techno world of tablets, Netflix, smart phones and social media, we are all bombarded with so much negativity, hatred and racism in the world. What happened to respect and humanity? Students of all ages, gender, race and religion are learning and practicing Taekwondo and are in a positive and productive environment that instills self-discipline, self-respect and respect for others. We develop functional fitness, strong lean muscle, improved cardiovascular endurance, core strength, stability and increased flexibility. We become better people, better citizens, better children, husbands, wives, employees, employers, and so on. We become our own success stories who pay it forward by inspiring others to do the same. I am so proud of my daughter Taylor, as she was recently promoted to the rank of 2nd Dan Black Belt in Taekwondo. Since she was born, like her sister Kassandra, I always taught her to be strong, respectful, work hard and go for what she wants in life, no matter what! Both daughters have only known this life with dad and mom being busy fitness and wellness professionals and working day and night, thankfully with alternating work schedules. Taylor has been training consistently for nearly seven years and is a part time Leadership Team Junior Instructor. She loves helping to teach and work with the young kids and is so good with them, they all love and adore her as she is very skilled, sweet, kind and caring. She is a wonderful role model and I am very proud of her and all she has accomplished in Taekwondo and at school.

I must share that the hardest part for me, teaching Taekwondo for over twenty-two years plus all the years of training in the evenings that I have missed far too many bed time stories, and tuck-ins and family dinners with both my girls and my family. However, we find balance and peace by ensuring that our time together is precious. We’re present in the moment and we make it up on our annual family vacations. Funny… sounds like we live to work… but we truly work to live and are proud, privileged and truly blessed as a family.

In November 2016, I was humbly honored to be promoted to 7th Dan Black Belt and given the designation of Grandmaster (Master Instructor is honor enough) by Grandmaster Chong Soo Lee, 9th Dan Black Belt and Founder of Taekwondo in Canada. This was my greatest honor and accomplishment as this Taekwondo Legend sadly passed away eight months later. This man was a huge part of inspiring and encouraging me to mentor others, continue to help develop coaches and to be kind, generous, always show gratitude and keep sharing my passion for Taekwondo with the world. I am so very honored, humbled and grateful to have had him in my life and he’ll be forever missed.


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5 Exercises to Prevent Injury in Runners By Kristen Hansen, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms SVPT Fitness & Athletics

Of all the different types of athletes out there, runners might take the cake when it comes to chronic injury. Though every runner is different, there are a handful of injuries that are typical of runners including Achilles tendonitis, plantar fasciitis, and “runners knee.”

quit working? Now imagine that your body is the vehicle. The gas is healthy, balanced meals, while the diesel is greasy, junk food. Your joints and muscles are the engine, while strength and mobility work are the oil.

No movement is inherently good or bad. Injury occurs when the external load exceeds the load bearing capacity of the tissues. Simply put, if your joints, tissues and muscles, are not strong enough to perform the tasks you’re asking of them, an injury is inevitable.

Maintenance isn’t sexy, or cool. It’s time consuming and it doesn’t appear to have any immediate benefit. But when it comes down to it, maintenance is what keeps your body functioning healthily, and what allows you to continue to do what you love, pain-free.

Despite what non-runners commonly say: “running is bad for your knees!”, the fact is that if your knees and surrounding tissues can support the load bearing capacity of running, and your joints function the way that they are supposed to, running is not bad for your knees, hips, ankles, feet, or whatever other part of the body you can think of.

The truth is that there is no magic group of exercises that can be done once in a while that will keep you from injury. Preventing injury means CONSISTENTLY fueling your body properly, listening to what it’s telling you, and incorporating a regular strength and mobility program to compliment your run training.

Imagine this scenario. You buy a car to drive daily and everything runs well. You put gas in it, and occasionally run it through a car wash. But suppose you put diesel in it instead of gas one day. Would you be surprised if it didn’t run as well, or at all? What if you didn’t do any maintenance at all, and your engine seized because you forgot to put oil in it? Would you expect your car to run without doing the basic maintenance required for the car to run or outraged that it

1. Lunge Matrix

(Front, Lateral and Reverse) x 3-6 per leg The Lunge Matrix is 3 lunges – front, lateral and reverse. First step is to lunge forward bending the knees so both legs make roughly 90 degree angles. Push off the front leg and return to the starting position. The second lunge, or lateral lunge, is to the side. The leg that takes the step should be bent, while the other leg remains straight and stretched out to the side. Return to start position. Finally, the third lunge, or the reverse lunge, you step back, so you end up in the same 90 degree lunge position as the forward lunge, just on the other leg.




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With that being said, here are some exercises that can be used in as a warm up or cool down, or be used as additional prehab exercises in your strength program. This series will strengthen the glutes, hamstrings and core, which are typically weaknesses for runners.

2. Glute Bridge with March

3. Pallof Iso-Hold Dead Bug

Start on your back with your knees bent and feet on the floor. Drive your heels into the floor, squeeze your glutes and lift your hips off the floor. Brace your core and slowly lift one leg off of the ground bringing your bent knee toward your nose until your shin is parallel with the ceiling. Be sure that your hips do not drop and your torso doesn’t rotate when you lift your leg.

Start on your back with your body perpendicular to a strength band. Bring the band to the center of your body with arms straight out in front. The band should have enough tension that there is no slack when arms are extended. Knees can be bent or straight with shins or feet parallel with the ceiling. Keep the low back pushed into the ground and rib cage down as you slowly lower one leg to a hover then back to the starting position. Once you have done reps on one side, spin around and repeat.

x 6-10 per leg

x 6-10 per leg, per side


4. Standing Banded Single Leg Hip Flexion x 8-10 per leg

Stand perpendicular to the band with the band around the ankle of the outside leg. Standing on the inside leg, lift the leg with the band to 90 degrees. There should be enough tension on the band that the stance leg has to work to keep balance, while the banded leg has to resist the lower leg from being pulled inward. Don’t forget to keep the rib cage down, and core braced.

5. Plank Drags x 10-15 per side

Using an object of your choosing (sandbag, dumbbell, etc.), start in a high plank with the object of your choice to one side. Using the hand that is on the opposite side of the body, reach under your torso and drag it across to the other side. Plant that hand, then reach with the opposite hand again to bring the object back across. Keep your hips square to the floor, ensuring that they don’t sag or rotate. Keep a neutral spine with core and glutes braced at all times.


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hen I was a child, I despised gym class, and I was terrible at sports. I never liked doing any sort of physical activity at all. That feeling stayed with me well into my twenties; although I chased after weight loss by going to the odd fitness class from time to time. When I was pregnant at 26, I stayed active by going for walks and doing simple home workout videos. I wasn’t in the best physical shape, but I was fairly healthy. That all changed in 2011, just three weeks after the birth of my daughter. One morning I was enjoying my newborn at home and felt great, and by that evening I was weak and having trouble walking. Less than 72 hours later, I was in the intensive care unit at the Grey Nuns hospital, breathing on a ventilator. I was diagnosed with Guillain-Barre syndrome, a rare autoimmune disorder that attacks your nerves and paralyses your body. I was completely paralyzed from the neck down; I couldn’t move, talk, or hold my new daughter. I spent almost 3 months on life support in ICU before I could breathe on my own again, and before the paralysis started to fade. One week I could move my fingers, and the next I could move my hand. Very slowly I grew stronger, and I started physiotherapy. With the help of an incredible team of physio and occupational therapists at the Grey Nuns and Glenrose Rehabilitation Hospital, I strengthened my muscles and learned to use my body again. I learned to feed myself, to brush my hair and teeth, and to take care of myself. I spent 12 weeks in a wheelchair, and then learned to use my legs - to walk with a walker, then with a cane, then walk on my own again. I came home after almost 5 months in the hospital, when my daughter was almost 6 months old.


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Once home - although I was walking again – I still had a long way to go. I had lost almost 30 pounds of muscle in ICU and had only regained about 10 of it back by this point. My entire body was weak, and I still didn’t have the strength to run. I knew I needed to continue exercising if I wanted to get any stronger than I was. So I joined a yoga class for seniors. There were many moves I couldn’t do at first, but I still gave it my all. And as the weeks went on, I grew stronger, and could do more and more. After that, I decided to try running. My shins and ankles would ache in pain and I’d have to wait days before trying again, but over time, I could run a little bit longer and a little bit faster. Seeing my progress ignited a flame inside me to push myself even further. So, I decided to try the at home workout program, Insanity. Just like yoga and running, there were a lot of exercises that I couldn’t do at first, but I was determined to keep trying. And seeing myself getting stronger as the weeks went by, and seeing my abilities improve, was such a motivator for me to keep going. By the end of it, I was so much stronger. For the first time in my life, I ENJOYED exercise. I looked forward to my workouts and even started to crave them. Exercise was not only strengthening my body, it was strengthening my mind. Seeing myself reach my goals made me feel unstoppable. I went on to complete two more at home workout programs. Eventually, I decided to venture into a gym. I was very intimidated and felt out of place at first, but I quickly discovered that the gym was a very empowering experience, and I haven’t looked back since. Lifting weights, not only as a woman, but as someone that’s been paralyzed and couldn’t even lift a fork at one point, has made me feel both physically and emotionally stronger than ever. The gym has taught me about goals, and it’s taught me about the discipline and determination it takes to reach those goals. Working out is a lifestyle for me now, and I’ve spent the last 3 years getting myself to the point where I am now stronger than I ever was before GBS - and in the best shape of my life. Exercise for me is about so much more than just being physically fit and healthy. Exercise is a blessing. I feel so grateful to be able to do all that I can now. There was a time I would’ve given anything to be able to walk on a treadmill again, let alone run as fast as I can now. And I know there are people out there with disabilities, that wish they were able to go for a run, or go to the gym - which is a constant reminder to myself of how fortunate I am. While going through GBS was one of the hardest experiences of my life, I know that it happened for a reason, and it has made me the strong person that I am today. To see Holly’s journey with Guillain – Barre Syndrome, check out her YouTube video on her website:



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7 Tips to a Successful Season of Running By Grant Fedoruk Owner/President Leading Edge Physiotherapy


A fundamental principle that I see abused everyday with people who are ramping back up after a running or work out hiatus is that they don’t pay close enough attention to their body. Awareness is the most important aspect of prevention. When it comes to our cars, we are all aware of the need to rotate our tires, inspect them regularly, keep them properly inflated and of course, we are all careful not to hit curbs or run over glass. Unfortunately, rarely do we take the same care or concern for our body. We simply demand that it respond when we need it to.

It is my assertion that knowledge is the key to prevention. Knowing what can cause an injury is the best way to create the right environment to keep it from happening in the first place.


We often ignore cues and signs, pushing through to our goal, believing in mind over matter, until the pain overwhelms, and our body shuts down. If you have a pain that niggles with each run or happens during a run and starts to persist for hours after your run, it may already be turning into an injury. Pain is a subjective topic and whether it is genetics or social circumstance, we all respond to it in different ways. Pain is an indicator and a way for your body to tell you that something is wrong. While not always perfect, a good rule of thumb is that discomfort during an activity can be normal, but pain is not. Knowing the difference can mean the difference between a trip to our office. Pain is described in many ways, but the descriptors people need to take heed of are sharp, stabbing and throbbing. If this occurs during a run, it is best to have it assessed.

Join us as we light up the night September 22nd, 2018 at Wilfrid Laurier Park Register at Use promo code YEG2018 to get $5 off Offer ends June 1st, 2018



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Follow the Rules – Here is a Pre-Season One

All the reading and researching advice on best practice for mileage building, speed training, nutrition and more is only effective if you follow that advice. Try not to get yourself into a situation where you say to yourself that you should have known better. A prime example is that you should not be adding a new activity such as hills or stairs without a plan. Simply donning your running shoes and starting a rigorous hill work out will not end well. Instead, introduce it slowly and purposely. Set a goal, write it down and then break it down into manageable steps. If you want to run 10 mid-size hills during a single work out, start with one on the first training day. Don’t increase to two until you have run one hill on consecutive work outs without incident. Then increase to three hills once you have run two hills on consecutive work outs (without incident) and so on. Writing it down will help you to create a plan and stick to it (follow the rules). It can keep you from pushing beyond your capacity and allow you the time to develop the strength, stamina and stability needed to prevent injury.

Watch the Conditions & Your Work Out Wear

The early season does not provide the best conditions for getting outside and running. If you have been hibernating for the winter, pay attention to the condition of the roads, paths, or trails you plan to run. Besides the obvious risks of ice and gravel, there is also the basic fact that unlike summer roads the surfaces are uneven. Give yourself the best chance to avoid injury on these conditions by “following the rules” I described. Start with shorter distances and pace and build up as your body adapts to the terrain you are training on. You might consider getting some early miles on a treadmill first with some short excursions outside. Dress properly and of course keep an eye on the age and shape of your shoes.



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Cross Train

Many runners in the early to middle frame of their training season forget that the most important aspect of training is to cross it up. If you are a runner, get on a bike. If you don’t like the bike, then get on the rower or in the pool. Varying the activity can help to ward off overuse injury whilst keeping up both the aerobic and anaerobic demands of the sport you are training for. As a side benefit, you may even get stronger at the very sport you are taking a break from.

Strength Train – “Think” Strength

In our office we see many runners who simply run. They pay little attention to their body’s ability to tolerate the demands of running. A key technique error that we encounter is that many runners just focus on their pace, distance, and intensity. Unfortunately, not paying attention to balance, strength, posture and specifically engaging the core muscles while running can contribute to overuse injuries ranging from the feet to the back. The coordination of the muscles around the back and trunk is as important as the strength of them. Keep in mind that just being strong in the glutes and abdominals does not make for a strong “core.” It is very important that the core muscles are working together and are functional. Make sure to take those core and strength training gains and put them together mentally when you run. Here is the kicker, don’t just put on the headphones and go, when you are training “think” about engaging the lower abdominals while maintaining a good form. The thinking part is key. One of the most effective global exercises for core engagement is the plank. As I noted, the key is the coordination of the acting muscles with an emphasis on maintaining a good lower abdominal contraction during the exercise. Now take that same feeling and “think” about the engagement of those muscles when you run. This is how you can functionally improve your core.

Static Stretching is OUT Dynamic Stretching is IN - Sort of

There is a time and place for everything. The current research holds that static stretching can reduce a runner’s performance when done immediately prior to running. This is not to say that there isn’t a role for static stretching. Static stretching is key to maintaining flexibility between or following a run. Prior to a run I advocate dynamic stretching. Here are 3 dynamic moves that you can utilize to warm up before a run: When it comes to the off season, time between runs and immediately after a run there is a role for maintaining flexibility. This is where static stretching can be important. Without the proper length and elasticity of a muscle it will be more prone to injury. Here are two of my favorite stretches to keep the Iliotibial band and gluteals flexible. It just so happens that shortening in these tissues can lead to a myriad of problems for runners which is why I highlight them for your pre-season conditioning.

When It Goes Wrong

No matter how well you prepare, things can still go wrong. When it does, RICE works. If you do have a tweak, slip and fall, or worse, best practice remains Rest, Ice, Compression and Elevation. Remember that the first part of the equation is the most important – REST. A final thought: Know when to get help - If a pain has persisted for more than 2 weeks despite your best efforts at self-management, you need help. The sooner you get help, the less likely you are to have compensated or negatively affected the healing process and the quicker it can be resolved. All the best to an injury free 2018


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Within and Without Surprising ways you might be contributing to your stress By Claudette Pelletier-Hannah Stress is something that happens to you. Have you ever considered that it is also something that you could be creating for yourself? Yes, life hands us some difficult challenges for sure. But it’s not just what happens. The choices we make, how we interpret, behave or respond to what’s going on for us can also play a part in our level of distress. That’s the good news. If we created it we can take it apart. The bad news? If unaware, we undermine our health and happiness without even knowing what happened.

2. The Control Junkie needs order and predictability, or to be top dog. Having to manage yourself, as well as everyone and everything around you is exhausting and probably causes you to feel a little tense. You’re in control of giving up control. Try making more things less important. Your mantra could be, “Let it go.” 3. The Super Sensitive needs to feel accepted and loved. Look around and notice that it’s not about you. We all have our own stuff. When you take everything personally you’re always feeling hurt. When you care less about what people think of you, you will be free. Your mantra could be, “What could be going on with him/her?” 4. The Worrier needs to feel safe, to know the future. The Worrier thinks, “I feel like I’m doing something if I’m worrying,” or “It shows how much I care if I’m really worried.” In truth it shows how much you worry, which helps you to feel anxious and be potentially ineffective. Try trusting. Your mantra could be, “I’m present to the moment I’m in – right here and now.”

Read on for a list of some pretty typical ways of being that can cause greater problems and feelings of distress. Learn the potential unmet need at the source of the behavior, the resulting feelings, and a mantra to support being without this added stress.

5. The Perfectionist needs to be accepted by performing better than others. Closely related to the control junkie, the perfectionist sets unattainable standards for self and others. The job is never done or good enough. Shift to self-acceptance – no matter what! Your mantra could be, “I’m okay as I am.”

1. The People Pleaser needs acknowledgement, to be accepted and/or to have harmony. The People Pleaser will jump through hoops to get positive reinforcement. Constantly looking after everyone else’s needs might leave you feeling depleted and resentful. It is entirely possible you can never do enough. Your mantra could be, “What do I want?”

6. The Victim needs to be recognized or understood, often thinking ‘poor me.’ As the Victim you have a passive approach to life because you don’t believe you can impact change. You see all the bad things that happen to you because that’s the score you keep. Start to notice the good things. They’re there too. Your mantra could be, “I am the captain of my ship.”



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7. The Procrastinator needs to stay in the comfort zone. It’s about avoiding some sort of pain, so the procrastinator puts off until tomorrow what could be done today. Repeated procrastination can add up to feeling overwhelmed or stuck. Your mantra could be, “It doesn’t matter where or how I start. I’m starting right now.” 8. The Door Mat needs to avoid conflict, to be accepted. Going along with everyone and everything, whether you really want to or not, leaves you open to being stepped on and feeling cheated or angry. The Door Mat has weak or nonexistent boundaries. Your mantra could be, “I tell the truth about what I want or don’t want.” Do you see yourself in any of these descriptions? Are you contributing to your undoing? No worries. We all are. That’s what it’s like to be human. To mitigate the effects of your stress start by noticing what you’re feeling at any given moment, then you can begin to make it different. Is this something you can do something about? Is there something you need to say, or take back? What action will bring you back, or closer to peace? Maybe it’s something outside of you that you have no control whatsoever, like organizational change, or the weather. Accepting what you cannot change is liberating, but it’s not always easy. A shift in perspective or attitude might be all you can do. And that can be a lot. Whether your stress is in your control or not, identifying something of greater importance to you, i.e. personal core values, can lead you out of it. You can also look to your personal strengths, resources and support to guide you. In other words, what have you got working for you? There’s always something. Dig deep if you need to.


Spring Yoga Challenge! We hope to encourage not only a regular yoga practice, but are adding in a bonus Lifestyle Challenge to help motivate you to move towards your best and balanced Self!

Complete 30 classes in 60 days (using your current pass) from March 1 to April 30!

Great incentives including draws for over $1000 in prizes 5954 Mullen Way • Edmonton • 780.432.1535 (Rabbit Hill Road & Anthony Henday)


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By Gabriella Rozsa We take our vehicles in for regular maintenance. Oil changes, brake inspections and diagnostic checks. We are reminded by the stickers on our windshields and emails or phone calls when the next checkup is due. How vigilant are we when it comes to the maintenance of our own bodies? We adjust our diets for optimal fuel sources, our sleep cycles are tweaked to ensure maximum performance. Even with all the right combinations of stretching and strengthening, it might be beneficial to climb up onto the hoist and allow a massage therapist to provide a mechanical advantage. Injury prevention, optimal tissue function and facilitating rehabilitation are some of the benefits of massage therapy. Monthly appointments can provide your muscles and connective tissues with the added length that long stretches can’t always achieve. Assessment (hands-on) during a treatment can find potential over-use signs before they manifest into debilitating injuries. If acute trauma is addressed in a timely manner, muscle, tendon or ligament damage can be mitigated before the symptoms become chronic. A massage therapist can provide thorough assessment of range of motion and narrow down potential pathology with special tests. Postural imbalances and gait analyses can be performed to help determine which muscles may be compensating or guarding. Manual manipulation of the soft tissues that allow us to move increases tissue length, improves blood and lymph flow and reduces fascial restrictions. This allows for greater range of motion at the joints and decreases the chance of over-stretch injuries like strains or sprains. 46


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More specifically, fresh fluids and nutrients are transported to the tissues that need them to allow for proper function and facilitate faster repair and recovery. Unnecessary fluids, along with toxins and metabolic wastes, can be flushed from cells with long, repetitive massage strokes. Massage techniques promote optimal muscle length and flexibility by releasing fascial adhesions and allowing us better movement within our own skin. These adhesions can develop in areas of overuse, trauma or even inactivity. The connective tissue layers of fascia can fasten the skin to underlying muscle and the various aspects of muscles to each other. This can result in sub-optimal movement, like a vehicles engine when it seizes. With the application of specific massage techniques, all of the moving parts can then move in concert or separately when they are supposed to like an efficient machine. Not everybody expects their body to achieve Olympic level performance just as many of us don’t drive supercars that need constant maintenance. Allowing our bodies to function at the intensities and for the durations that we train and compete at, our expectations are that we can do so in a manner that is efficient and pain-free (like a reliable SUV that rarely needs to go to the mechanic). For those of us who do push ourselves to achieve athletic distinction, pre-event/race massage helps to activate the musculature and cardiovascular systems to prepare for the upcoming exertion. Once the event/race has been completed, sports massage can help with the recovery process and assess for any injuries that may have been sustained. Massage can address old injuries that one might not even consider as being associated with current dysfunction or pain. Previously untreated ankle sprains from those skateboard crashes can be contributing to the altered biomechanics of the knee while running 20 years later. That fall from the monkey bars where


Maintenance For Your Body

a shoulder was separated could be part of what is causing the discomfort in that area after long hours in front of a computer. Unlike with a vehicle where you can replace worn or damaged parts as needed, for the most part, our bodies are not as accessible for such repairs. Even though tendon and ligament repairs in places like a shoulder or knee are possible, as are hip and knee replacements, such procedures are traumatic in their own right. Regardless of the reason for such invasive repairs, the recovery process can be accelerated and be more thorough with the support of massage. The scar tissue resulting from surgeries such as abdominal procedures, tendon rupture repairs and even open-heart surgeries result in significant scars that can create movement restrictions. Specific massage techniques such as frictions can help to create more functional scars within damaged tissues (muscles and skin) following injuries and/or surgeries. Grade 1-4 joint mobilizations using small to medium oscillations can help to reposition vertebrae or ribs that have become misaligned due to things like tight musculature or intense coughing due to asthma or a cold. Joint capsules and the ligaments that support each articulation can be gently stretched to reduce pain and improve range of motion. Increased range of motion allows for proper biomechanics and utilization of the joint to its full range of motion. If a joint only functions through a restricted range where a small segment of the available surface is stressed, it can potentially wear down the joint surface in a more concentrated area instead of creating more optimal wear over the entire surface at that joint. With systemic or autoimmune disorders, there are generally more body parts and systems involved. Although massage therapy cannot facilitate the healing of such conditions, benefits such as temporary reductions in pain, return to improved function and better sleep are possible. Part of facilitating maximize soft tissue health is creating a home/self care plan to further optimize function. Incorporating hydrotherapy (heat/ice), stretching (muscles and superficial fascia), strengthening, and utilizing a foam roller, golf or lacrosse ball can help to accelerate faster recovery. The use of self massage techniques like muscle stripping or compressions can be practiced throughout the day as well. To continue the vehicle maintenance analogy, it would be like changing your cars wiper blades or topping up the fluids in your own garage. A massage therapist knows how to treat and adjust their pressure, intensity and duration according to the stages of injury: acute, subacute or chronic. More numerous (weekly) appointments may be necessary during acute or subacute stages of an injury while more chronic issues may not necessitate such frequent treatment. Also, massage therapists work together with other health care practitioners to create a maintenance program that works best for each body and the movement requirements necessary for us to perform in whatever way we choose to move through our world.



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Bag provided by Clo's General Leather Co.

Spring Skincare What’s In Your Gym Bag?

There's no doubt that going to the gym is great for your body and overall health, but it can be easy to focus on your physique and forget about your skin. Working out doesn't have to mean compromising your skincare routine – and with just a few tricks, you can ensure you keep your complexion as healthy and glowing as ever.

Before working out

1. One of the golden rules of gym skincare? Remove all of your make-up before you exercise. While it may be tempting to go straight from work with a full face of make-up, this can clog up your pores as the products mix with the build-up of sweat. Giving your skin a good cleanse avoids this and ensures your complexion is prepped before you hit the treadmill. 2. If you're going to be outdoors, apply a light moisturizer with SPF to keep your skin protected from UV rays – but make sure to choose a lightweight product otherwise you risk causing clogging pores further.

During the workout

1. If you're prone to breakouts, then carry a pack of anti-bacterial wipes to clean off equipment before you begin. This will reduce the risk of transferring bacteria and sweat from others to your own skin or face as you use the machines. 2. During exercise, try to avoid wiping your face with your hands – instead use a towel and pat your face dry. 3. Make sure to stay hydrated throughout exercising, to replenish the moisture you are losing as you sweat.

Post workout

1. When you've finished exercising, remove sweaty clothing as soon as possible to allow your pores to breathe. While it may be tempting to jump into a long, hot shower after all of your hard work, hot water can actually strip the skin of its vital, natural oils. Instead, opt for a short lukewarm shower to rinse off. 2. After a shower, apply a soothing body oil and pat your skin dry with a cool towel to help give your skin an extra nourishing boost. 3. Skin is extra sensitive following a workout, so make sure to gently cleanse your face. Avoid applying other products such as moisturizer until later when you get home, as too many products could irritate the skin and cause redness.



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Some of Our Favourite Products 1. Province Apothecary Protecting + Restoring Face Balm ($76.00/30ml) Their face balm is the ultimate form of hydration, perfect for all skin types including damaged, mature and dry skin. The concentrated blend of Organic beeswax and rich natural oils melt into the skin to soften and protect. Apply it daily as a rich moisturizer or as a spot-treatment on dry, chapped skin. 2. Zorah - kaïla – 2 in 1 cleansing gel ($25/120ml) The 2 in 1 cleansing gel gently and deeply cleans the skin and has been used for thousands of years by North American First Nations using Canadian elderflower to detoxify and deeply cleanse your skin. Kaïla protects the skin’s hydration barrier and soothes dry skin. Caress your face with this mild and relaxing gel that will leave your skin soft and glowing. Suitable for all skin types including sensitive and acne-prone skin. 3. Zorah - rozo – body scrub ($40/200ml) Rozo exfoliates and hydrates skin deeply. Its sugar microcrystals eliminate impurities and

dead cells, leaving an extraordinary sense of purity and freshness. Recommended for sensitive skin. 4. Jack Black - Turbo Wash® Energizing Cleanser for Hair & Body ($23/295ml) This dual-purpose body and hair cleanser washes away dirt and sweat without over drying, leaving the entire body feeling revitalized for peak performance. Rosemary and Eucalyptus offer a cool, refreshing aroma to energize the senses while the soothing properties of Juniper Berry and Arnica help relax overworked and tired muscles. A blend of natural sulfate-free cleansing agents effectively cleanses the skin and hair without stripping of essential moisture.

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5. Graydon Plant Powered Skin Care - Travel Kit ($65/kit) Graydon just made your travel skincare routine a whole lot easier. They’ve taken their top products and packed them up in a convenient kit, so you can easily pop it in your gym or yoga bag! Their kit includes 60ml bottles of the All Over Soap, Hair Smoothie, All Over Face + Body Lotion, Face Food Mineral Mist, Germs Away Mist. Everything you need while on the go!

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

6. Boscia - Sake Cleansing Water ($30/150ml)

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A no-rinse cleansing water that removes makeup, dirt, and impurities while offering treatment benefits. The luxurious milky formula leaves skin clean, bright and hydrated. 7. Boscia - Clear Complexion Tonic ($26/150ml) A soothing tonic that gently clarifies, purifies, and refines pores to maintain a clear complexion, without irritation. Formulated specifically for active blemish-prone skin.

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8. Boscia - Charcoal Deep-Pore Cleansing Stick Treatment ($28) An innovative cleansing stick with deep-pore cleansing treatment allows for targeted application of concentrated pore treatment to help draw out dirt, oil, and impurities. Formulated for normal to oily skin. 9. Apoterra Neroli - Clarifying Toner ($50)


Black cleansing cloths infused with a pore treatment blend that deeply cleanses and helps minimize pores for a smooth and fresh complexion. Formulated for normal to oily skin. 10. Sahajan - Nurture Hair Oil ($50/52ml) Our modern lifestyle interferes with our desire for healthy, shiny hair. Daily blow-drying, excessive styling and harsh colour treatments can damage and strip the hair of its natural resilience. This lightweight hair oil features Amla, Eclipta Alba and Coconut oils blended to restore strength and shine while protecting against environmental stressors. 11. Neroli - Clarifying Toner with Vitamin C + Green tea This antioxidant-rich vitamin c toner will give your skin a well-deserved boost while simultaneously fighting off blemishes. Thyme, neroli, and willow bark extract reduce blemishes by increasing cell turnover, fighting off bad bacteria that cause acne breakouts, and minimizing the occurrence of clogged pores and inflammation. Aloe vera cools and soothes, reducing redness and inflammation. 12. Pura Botanicals - Rosemary Clarifying Mist ($44/59ml) Contains a potent blend of essential oils that soothe dermatitis, acne, eczema and psoriasis. Rosemary stimulates cell renewal and promotes healing, infusing the skin with moisture and improving circulation. Australian tea tree oil is an effective antiseptic, while lemongrass minimizes the pores and helps to firm the skin.


AUGUST 18-19 Register and Save


on your entry using online coupon code: YEGFITNESS


It’s time to Run Our City!


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Kelowna Adventures Wineries, Fitness and So Much More

This spring, dive in to lakeside Kelowna. With their international airport servicing Edmonton daily, the “Napa of the North” is easy to access for a short weekend vacation or a week-long wellness retreat. Home to the Canadian Culinary Championships and where BC’s wine industry began, you can savour the regional cuisine and sample from over 40 wineries and an assortment of local breweries, cideries and distilleries. Many restaurants feature fresh, local, organic and flavourful foods with ingredients from the farm down the road or the orchard around the corner. Artisan shops and one of Canada’s largest farmers’ markets showcase local products like cheese, honey and lavender. Activities and attractions are abundant including skiing, biking and hiking trails and fitness classes on what seems like every corner. With Kelowna’s temperate climate, you’ll be able to check out their many world class golf courses to get an early start on your golf game this season. Or if you’re just looking for some downtime to get away from it all and relax, Kelowna’s downtown features shops, galleries, museums and a beautiful waterfront park with numerous beaches for you to soak your worries away in all that Okanagan Lake has to offer. Here’s our suggested itinerary for a 3 day, 2 night weekend to take in all Kelowna has to offer and have you looking forward to your next visit.


DAY 1 Aim to arrive early to take advantage of a full day exploring the city. With daily trips from Air Canada and Westjet, it’s less than an hour plane ride from YEG. Book a ride with Current Taxi from the airport in a Tesla. For the same price as a cab ride (often less) you can ride in style in a Model X or Model S car. We recommend booking before you arrive as they are very busy (but who can blame them). Manteo Resort Waterfront Hotel & Villas

Arrive at the Manteo Resort Waterfront Hotel & Villas and drop your bags at the front desk before setting out to explore the area. The Manteo and its sister property the Hotel Eldorado next door are situated on Okanagan Lake and offer superb waterfront views. After leaving your bags at the front desk, head out for a walk along the boardwalk and sit on the beach enjoying the views and breathing in the mountain air. If you arrived early, it would be a great idea to check out Smack DAB located in the heart of the Manteo Resort for a light lunch before heading out to partake in your afternoon of activities. With it’s beautiful lakefront views, Smack DAB is open for breakfast, lunch and dinner offering healthy options like our favourite the Mediterranean Garganelli pasta. It’s a great vegetarian option (but we added Steelhead Trout to it for some extra protein).

Smack DAB

If you’re up for it and it’s warm enough, The afternoon is a great time to head out on the water at Kelowna City Park. Stand Up Paddleboarding (SUP) is available year round (you just might need a wet suit in the spring) or explore searching for Ogopogo in a kayak. Both are great ways to enjoy a warm afternoon in the sun. Afterwards head over to Oranj Fitness for a Circuit Express class. Located on Lawrence Avenue, Oranj offers a selection of fitness classes ranging from group workouts to spin and yoga classes. With over 100 classes per week, there are plenty of options to choose from, with each class taught by world-class instructors. Wind things down your first evening in Kelowna by making a reservation at BNA Brewing Co & Eatery. BNA has a great story about the building they’re located in. If you get a chance to chat with the Front of House Manager Spencer, he’ll be happy to share the details. Part great restaurant/bar part rec room filled with oddities and fun games, you’re sure to be entertained. They’re even planning a bowling alley in the future to keep their guests enjoying themselves. We recommend the Char Sui Pork Roast for dinner. 48 hour sous vide Chinese BBQ’d awesomeness. It pairs perfectly with their Pamela [blonde ale] brewed in house.

BNA Brewing Co & Eatery


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DAY 2 Take advantage of your time in Kelowna by setting your alarm clock and walking across the street to Esther & Sons in the Playa Del Sol resort. They make a great matcha latte and breakfast sandwich or homemade muffins/bars to energize you for the day. An early morning workout at New Wave Fitness will have you working off the beers from the night before at BNA if you happened to have a few too many (no one’s judging here…) New Wave offers a Saturday Session workout that changes weekly. The description on their website says it perfectly. “Hangovers, one night stands and walks of shame all welcome.” They might be inside, outside, doing strength training, cardio, core, yoga or all of it inside and outside at the same time. The plan is that there is no plan. A quick stop at Glow Juicery downtown to refresh and refuel then it’s off to SPINCO for a heart pumping spin class. Their full-body spin classes are designed to strengthen your body, energize the mind and feed the soul. Our class led by Jordan was super energizing and motivating to keep us working hard through the 50 minute workout. Regardless of your instructor though, your workout will inspire and uplift you for the rest of the day. And if you’re lucky, you might get a visit from their friendly little pooch.


After a morning of exercise, head over to nearby Salted Brick restaurant for lunch. With a menu that changes regularly and features locally sourced ingredients (and the most extensive assortment of salt varieties I’ve ever seen) there is something to suit everyone. We had the brisket sandwich and the porchetta sandwich (that just came out of the oven and you could smell the beautiful aroma from outside the front door.) These definitely hit the spot and tasted even better with a glass of Pinot Noir from one of the local wineries. Chef James Holmes tells us that they only feature local wines produced by small vineyards. No corporate brands here. After your lunch, this would be a good time to either walk along the lake taking in the scenery, or better yet, spend a few dollars supporting the local economy by visiting one of the shops along Bernard Avenue. There are tons of local gems including Raw Athletics to pick up some athletic apparel, Lakehouse Home Store for some great cooking and home accessories, or Pulp Fiction Coffee House for your caffeine fix (and to check out their quirky book collection).

Salted Brick

A visit to Kelowna isn’t complete without a visit to the Okanagan Lavender Herb Farm. Originally planted as an apple orchard decades ago, the farm began to replace the trees in 1994 with over 60 varieties on lavender plants over their 5 acres. The smell in the summer time is nothing short of intoxicating. With beautiful views of Kelowna and the surrounding agricultural lands as well as their presentation centre, be sure to pick up a unique gift box for someone back home (and something for yourself of course). Time for a little R&R back at the Manteo hotel before heading to your dinner reservation at the Lakeside Dining Room right next door at the Hotel Eldorado. Since 1926, visitors have been visiting the hotel and its award winning views of Okanagan Lake. With a wine selection of over 150 labels and a menu featuring locally sources cuisine, you’re in for a treat (be sure to book a table next to the window for some amazing views). We recommend the Scallops and Pancetta for an appetizer and the Johnstons Farm Suckling Pig for your Entrée (you worked hard today, so sneak the Vanilla Crème Brulee for dessert). 52


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Manteo Resort Waterfront Hotel & Villas

DAY 3 Check out but leave your bags at the desk because you still have another day of adventures planned. What’s a visit to Kelowna without taking in a tour of one of the many wineries. We recommend stopping by Quails’ Gate Winery for a tour of the vineyard. If you’re visiting in the summer, their yoga series may be happening so check in to see if classes are available either indoors or on the grass overlooking Okanagan Lake. We were lucky enough to attend a class put on by Oxygen Yoga & Fitness that loosened our tight muscles from the past couple days activities and there’s nothing better than getting your mind right with a view like the ones from the Estate. Quail’s Gate Sunday Brunches are the talk of Kelowna and Old Vines Restaurant was named as one of the Top 100 Restaurants in Canada. It’s an “all-season culinary destination” that offers guests the ultimate food and wine experience in a spectacular vineyard setting and we weren’t disappointed. Start with some oysters and a glass of Chenin Blanc (served to Kate the Duchess of Cambridge when she visited with Prince William in 2016). Then we recommend the ever popular Eggs Benedict (either the classic or the wild salmon versions) or Brioche French Toast with a glass of Valley of the Moon or Optima wine respectively. After brunch, a visit to the Tasting Bar is a must. It’s a great way to sample some of the local varieties you’ll have a hard time finding back in Edmonton. Just don’t make the same mistake we did and forget you have to check your wine at the airport and can’t bring it on the plane with you…. Quails’ Gate delivers if you plan to fill your wine rack or cellar with all the options. We picked up a couple bottles of the Dry Riesling and splurged a bit on the Stewart Family Reserve Pinot Noir. There’s still time this afternoon if you book a late departure for a tour of the historic Kettle Valley trestles in Myra Canyon. You can do it on your own if you’ve rented a car, but we recommend taking a guided tour with Ed Kruger from Monashee Adventure Tours. It’s a bit of a drive (and Google Maps takes you to the wrong location apparently) but the time is well spent listening to Ed’s stories about the history of the area and some tips and words of wisdom about the geology of the region. Monashee offers cycling, hiking, snowshoe and snowbike tours around the valley including the Myra Canyon trestles and tunnels. The region was devastated by the fires that ravaged the area in 2003 and many of the trestles were either damaged or completely destroyed, but the community and province rallied together to raise the funds to rebuild the beloved bridges. This was definitely one of the highlights of our trip to Kelowna. Your final stop is back at the Manteo to grab a bite to eat at Smack DAB before collecting your bags and heading off to make your flight back to YEG. We’re sure you’ll find plenty of other gems to hit up on your next trip to Kelowna. We’re already planning our next visit. Wellness retreat anyone?


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Road Racing Photos by John Gaucher Photography

Finally, we took the leap. Our first race, the Velocity Stage Race, proved to be nothing short of epic. The forecast was atrocious, but we were determined. Armed with tents, camping stoves, food for an army, tarps, blankets, winter jackets, and literally every item of cycling clothing we owned, 11 women took the (very cold) leap. That’s 10 more women from our club than the previous year.

Have you ever been so adamantly against trying something, that in hind-sight, you were obviously destined to try the very thing you swore you’d never do? That must be a thing, because I’m still trying to figure out how, “I’ll never try road racing” somehow turned into “I’m going to start a women’s road racing group and give it a try.”

We continued our racing momentum throughout the 2017 road and cyclocross racing season. In the end, over 20 women rolled up to various start lines, sharing their ‘nervouscited’ butterflies with each other and creating a supportive and encouraging racing family - a family that extends past club lines to include other women racers we got to know along the way.

By Tiffany Baker

From the outside looking in, women’s road racing in Alberta was prohibitively intimidating. There were a few brave women who’d faced the intimidation of beginner road racing, often without the support of others also new to the sport. But the numbers don’t lie; women’s road racing in Alberta hadn’t seen more than 5-7 new racers a year for many years, in the whole province. Until last year. Discouraged by the lack of “newbies,” and petrified to try it on my own, I decided to bring my own posse to the start line. Women like to do things together, right? But how was I going to convince others to join me when very few had taken the leap in the past? By appealing to their hearts rather than their competitive nature, that’s how. If they were like me, the intimidation of racing, coupled with the fear of failure, cast too large a shadow to try racing. The interest was there: I saw it within our club. That’s how the ERTC’s Women’s Learn to Race program was created, with the aim to touch women’s hearts, create meaningful relationships, and turn interest into action. We started with the basics. Information seminars addressed a myriad of topics: what is a criterion, do I need a HR monitor, what should I expect on race day, what license/equipment do I need, will I get dropped, etc? No question was considered stupid. Over 60 women attended, sparking real conversations about fears and goals. Then we took to the road. Practice races, skills sessions, and group rides put our knowledge into practice. Although our group varied in fitness and ability, we shared a strong determination to help each other reach our goals, both as a group and individually. No longer was this simply an idea, we had become a group of women ready to face the intimidation of racing together.



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And just like any family, we are diverse. Women ranging from their 20’s into their 40’s, mothers, professionals, students, experienced cyclists, beginner cyclists, all with varying levels of fitness and technical skill have reached goals, experienced challenges, and faced fears together. We invariably all play different roles, sometimes being the one offering encouragement before a race, and then at other races being the one needing the encouragement. We’ve also traded physical roles, each taking a turn offering the physical encouragement and shelter in a race, and conversely being a wheel-suck and/or the back of the bus. Our individual diversity is our combined strength. This is especially important in the unique sport of road racing - a team sport won by individuals. With the 2018 season on the horizon, we’re looking to continue to expand our racing family. Don’t know what a criterion is? Don’t think you’re fit/ fast enough? Perfect, you’ll fit right in. Those of us with one race season under our belts can help to answer your questions, while at the same time share in your fears and concerns. We still have so much to learn, and while the ‘newbie jitters’ have calmed a little, they’re far from being a distant memory. We’re creating a domino effect in women’s road racing in Alberta. By flooding the start lines with new racers, we’re piquing the interest of other women. If you’re one of them, come join us. We’re always looking for women who want to partner their own goals with our focus of ‘together’ (! Or find a club that supports new racer development, ensure that you have a good foundation of skills and knowledge, and bring your ‘nervouscited’ butterflies to a race and share them with us. And if you’re like me with a response of “heck no, I’m not a racer”, be forewarned. That was my mantra for my first five road seasons. Last season, I somehow managed to step on a podium. And while it may be my legs that pedaled me there, it was our group of women that touched my heart and gave me reason to be on that start line. It’s for the laughter and friendship we share that I race and I encourage you to consider the same!

Is Moringa The New Matcha? Moringa and matcha are two sensational players placed front and centre on today’s superfood stage. They may even come packaged with fantastic health claims and proud history lessons, but the discerning among us aren’t so easily convinced. What exactly are these two ‘healthy’ foods, and why are they decidedly so good for us? Let’s take a look at what makes each of them so special, and which – if either – is better. Matcha – A Special Green Tea Matcha is a powdered form of green tea, widely recognized as a Japanese export, though the practice of producing matcha originated centuries before in China. Like all teas, strictly speaking, it’s made from the leaves of the tea plant, Camellia sinensis. The difference lies in the special way it is grown and prepared. While growing, tea bushes designated for matcha production are completely covered for up to three weeks, stimulating the production of chlorophyll as the leaves adapt to lower levels of sunlight. This in turn results in increased production of theanine, the amino acid that gives matcha its characteristic earthy flavour. Where many teas are put through an oxidation process to develop particular flavours, matcha is steamed soon after harvest to prevent oxidation. This helps preserve the natural colours, fragrances and nutritional compounds. The leaves are then laid out to dry, de-veined, de-stemmed, and milled into the fine powder we find in stores. The benefits of consuming green tea are widely touted, citing studies that reveal boosts to brain cell production, immune function, blood sugar regulation, and cancer cell disruption. Unlike with normal green tea, where we only consume a diluted infusion, matcha is ingested whole, whether in the form of tea, food or dietary supplement capsules. This makes matcha a far richer bomb of nutrients, containing chlorophyll, theanine, antioxidants, vitamins (A, C, E and B complex), beta carotene and other micronutrients. Moringa – An Ancient Miracle Tree Moringa, specifically Moringa oleifera, is a type of tree native to the sub-Himalayan regions of East Asia. Its use dates back thousands of years in nutrition, traditional medicine and cosmetic production. Fast-growing and drought-resistant, it can thrive in a variety of climate conditions, and has been referenced as a candidate for food security. Since 2013, moringa has been grown in Zambia, providing underdeveloped communities with a stable source of food and nutrition.

Overall, moringa offers an impressive nutritional profile high in protein, fatty acids, vitamin A, vitamin B complex, vitamin C, vitamin E, potassium, calcium, iron, beta carotene, flavonoids, and polyphenols, with nutrients present in varying amounts between the leaves, flowers, fruits, seeds, and roots. All parts of this plant can be harnessed for human purposes, with roots having long been featured in Ayurvedic medicine, seed pods and flowers consumed as vegetables, and seed oil used as far back as ancient Greece and Rome in the production of perfumes and ointments. Studies have identified moringa’s therapeutic potential across a range of ailments, showing positive effects in the areas of lung function, digestive function, immunology, blood glucose, and lactation (milk production after pregnancy), as well as demonstrating a suppressive effect on certain cancers. Beyond food and health, moringa seeds have also been found to contain protein capable of water purification and material separation. Today, moringa leaf teas and powders are growing in popularity as a dietary addition in Western health food stores. So, Is Moringa Better Than Matcha? According to moringa advocate and supplier Kuli Kuli, moringa beats matcha in the nutritional stakes with a far bigger nutrient output of fibre, protein, calcium, iron, vitamin A, vitamin C, and vitamin E. In terms of efficiency, moringa also appears to triumph, requiring less investment to cultivate and prepare, and lending itself to a far wider range of uses than the prestigious powdered green tea. Taste may be one arena where matcha holds the advantage, with a refreshing ‘umami’ bitterness that can be enjoyed by itself or adding full-bodied flavour to a world of sweets and snacks. Next to the spinach-like qualities of moringa tea, it’s not hard to guess what your taste buds might prefer. Science is still out on the therapeutic effectiveness of either plant. Results of clinical trials do hint at interesting possibilities, but both superfoods still require further study before any health claims can be truly substantiated. With a growing availability of both foods in the health food market, there’s little need to pick one green sensation over the other. Both matcha and moringa can be enjoyed, separately or together, in a range of beverages, desserts and meals. As with anything, consume in moderation, and consult a qualified health professional before making drastic changes to your diet.



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A Training Schedule for Marathon Beginners A training schedule for marathon beginners that will provide a balanced plan should look at the two components to long-distance running: cardiovascular fitness and musculoskeletal resilience (your muscle and skeleton's ability to bounce back). As race distance increases, there is a much larger musculoskeletal resilience factor than a cardiovascular fitness component. In other words, if you are going to race short, fast races, you need the ability to get oxygen from the air to your cells as fast as possible. If you are planning to run all day, you need the ability to tolerate compressive forces from the ground on your shins, hips and knees. While some elite runners are taking their cardiovascular system to the limit for two hours, those of us who take twice as long will likely feel the stress in our joints and muscles by the last six miles. This training program will have three runs per week along with two cross-training days and two rest days. The three running days will consist of a short/fast run, a medium run, and a long run. Choose your days as you like, just make sure that you have a rest day on either side of the long day. Cross-training can be biking, swimming, aerobics class, or hike, with an emphasis on moving in a different way than running.

Short Runs

The short-run day will be either a three or fourmile run, with an emphasis on cardiovascular stress. Do these on the treadmill so you can adjust your pace and elevation easily. Start with a five-minute warm up at about a 5.5 mph at 0% incline. At the sixth minute, go to 6 mph for the rest of the first 10 minutes. For the remaining 20 minutes, increase the speed .1 mph each minute. By the time you are done with 3 miles, you will be going about 8.0 mph. Obviously, you can adjust your speed if you are faster or slower than me. Another type of short run is a hill run. Start with a five minute 5.5 mph warm up and then go to 6 mph for five minutes. At the 10 minute mark, increase the angle by .5 percent every minute for 10 minutes, then decrease the incline every minute for 10 minutes. At the maximum speed or incline, you should feel like your rate of perceived exertion is at a 9/10.

Middle-Distance Run

The middle-distance run day can be outside or on a treadmill. The purpose of this run is to



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bridge the short and long run. You should run at a pace that is comfortable, but not able to have an easy conversation. This run should feel good, and give you confidence about the fact that you are able to run for an hour or more without passing out. You should not need any nutrition, but may want to drink some water when the time exceeds one hour. If you are running on a treadmill at the gym, they typically won't allow you to go beyond an hour. I like to split the run into two sections with a walk to the water fountain in between. This really decreases the mental fatigue of running longer distances on the treadmill.

The goal of this program is to improve your endurance to the point where you can do 20 miles without a tremendous amount of difficulty. Most people find that miles 21 to 25 are the most difficult. As a four-hour marathon runner, if you can keep running during these miles, and walk only through water stations, you will be passing many others in the race. This is the part of the race where your mental toughness is really tested, and your ability to find a meditative state is important. If you are planning on running a four-hour marathon, you must be able to run 20 miles in three hours, or 9 minute mile pace.

Long Run

The point of this training schedule is to improve both your cardiovascular fitness and musculoskeletal fortitude in a progression without feeling overtraining symptoms. If you feel overly fatigued during your day, take a look at your cross training and rest days. Make sure that you are resting properly. Six hours of mowing the lawn, raking leaves, and shoveling dirt is cross training, not resting. Good nutrition and hydration are important factors that you need to work on during your long runs. Because most of us are not attempting to win the race, the most important thing is to feel good and improve your running ability.

The long run is the most important part of training. If you need to skip a run, make it a short or middle distance. Always figure out a way to get your long run in. Long runs should begin with excellent hydration and nutrition the night before as well as during the run. Make sure that you have at least one liter of water and a small snack for each hour you are out. Your pace should be such that you can have a conversation, but maybe not recite the national anthem, with a rate of perceived exertion of about 5-6/10. Don't feel bad if you have to walk or run walk for half or part of the long run. This part of the training is really working on the musculoskeletal resilience factor. This is where you will find out if your ligaments, muscles, and cartilage take the abuse. If you are feeling some tendonitis as you get past the 10-mile mark, make sure that you find a good physical therapist to address any biomechanical dysfunction. With all the hope and hard work that you’ve invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best. Here are a few reminders to keep you on track in the critical days and hours before the starting gun fires, and to help you recover after you cross the finish line. Overtraining can be a problem for endurance athletes, with symptoms that range from fatigue and decreased athletic capacity to increased resting heart rate and susceptibility to infection. While the strict definition of overtraining involves a state that takes weeks to recover from, I know from experience that my body doesn't respond well to running more than three days per week. By the time I am half way through a 12-week training schedule, I feel very fatigued and even my short runs don't feel good. It is important to note that this training schedule has you running a maximum of 20 miles.

This schedule is designed for someone who runs on a regular basis, and has done a few half marathons. Always consult your medical practitioner before beginning a training program, and discontinue training and seek medical advice if you have pain while or after you run.

12-Week Training Schedule (all distances in miles).

Typical run days: Tuesday, Thursday, Saturday Week 1: run 3, 4, 9 Week 2: run 3, 6, 10 Week 3: run 3, 6, 12 Week 4: run 3, 6, 14 Week 5: run 4, 8, 16 Week 6: run 4, 8, 18 Week 7: run 4, 8, 8 Week 8: run 3, 10, 16 Week 9: run 3, 10, 18 Week 10: run 4, 10, 20 Week 11: run 3, 8, 10 Week 12: run 3, 6, race (6 on Wed, no cross-train)

Rate Your Runners It’s time to start planning this year’s round of races and fun runs that you’re going to be participating in and we’ve put together a list of some of our favourite shoes to break in before hitting the pavement this summer.

Brooks Launch 5

$129 - Available at Running Room The Launch 5 is Brooks Running entry into the performance trainer category. It is a well cushioned, lively, somewhat bouncy shoe with a new largely unstructured thin, soft and very comfortable engineered mesh upper. Aside from giving the foot a cozy environment, the engineered mesh material also provides a sleeker look and an enhanced fit. The single-piece mesh upper provides the foot with a breathable and comfortable coverage. It also stretches and molds to the shape of the foot for a more favorable fit. The mesh works perfectly with the internal bootie construction, which gives a sock-like feel and an unmatched comfort for all-day wear. The soft blown rubber outsole material covers the forefoot area, providing durability, responsiveness, and added flexibility. The heel and toe areas of the shoe utilizes the HPR Plus material, which is an abrasion-resistant rubber designed to give the sole unit the maximum durability needed for road running. Aside from the shoe’s bootie construction, the engineered mesh upper also aims for comfort and breathability. It keeps the foot cool and dry on both short and long-distance runs. The collar and the tongue have an adequate amount of padding. The foam and the fabric are soft enough to enhance the overall comfort.

ASICS Nimbus 20

$199 - Available at Running Room The Nimbus series is known for its plush underfoot feel. The ASICS GEL-Nimbus 20 offers a breathable coverage with its new gradient mesh material. The flexible upper material also provides the foot with a more personalized, glove-like fit. It features a new lightweight gradient mesh upper which provides the foot with an open coverage for a well-ventilated running experience. Coupled with FluidFit technology, the upper of the shoe also grants a more comfortable, dialed-in fit. The midsole of the ASICS GEL-Nimbus 20 is made using FLYTEFOAM technology. Its organic fibers provide light and soft underfoot cushioning. It efficiently absorbs shock and delivers high energy return for a more responsive ride. FluidRide technology for a satisfying bounce-back and added cushioning. The GEL Cushioning reduces impact shock and delivers a smooth heel-to-toe transition. The shoe also utilizes the OrthoLite X-40 sock liner that features high-rebound properties. It provides added comfort and an enhanced fit. It also has a moisture-wicking characteristic that keeps the foot dry and odor-free. The traction of the shoe is another positive feature that the ASICS GEL-Nimbus 20 offers. The outsole configuration delivers an above-average performance while the rubber material supplies durable grip on roads and tracks. Even on slightly wet surfaces, the shoe gives no trouble.


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Rate Your Runners

Saucony Triumph ISO 4 $199 - Available at Running Room

The optimal cushioning and fluid ride loved by runners continues with the new Saucony Triumph ISO 4 running shoes. This premium neutral running shoe features a reconfigured ISOFIT system that now provides more flexibility for premium, personalized comfort. The expansive, lively EVERUN midsole offers a heavenly underfoot feel with each step taken. New colors serve to brighten up this new addition to the neutral running shoe family. Updated ISOFIT with even more stretch combines a soft inner sleeve and a floating cage to create a dynamic fit system that adapts to the shape and motion of your foot. Lightweight Support Frame locks the heel in place for a secure, stable fit. Padded tongue and heel collar enhance comfort. Flat laces reduce irritation. EVERUN provides a lively, resilient ride while offering continuous cushioning and enhanced energy return properties. PWRGRID+ is over 20% more cushioned and 15% more resilient than a standard POWERGRID construction, providing a plush feel, responsive ride and superior impact protection. Extended EVERUN Landing Zone. Tri-FLEX provides increased force dispersion over a greater surface area while also delivering optimal flexibility and traction. iBR+™ is 33% lighter and provides more cushioning compared to standard blown rubber. XT-900™ premium carbon rubber outsole offers exceptional traction and high-wear properties.

New Balance Fresh Foam 1080v8 $195 - Available at Running Room

The men's Fresh Foam 1080 from New Balance delivers premium plushness underfoot and is designed for the runner who wants to maximize comfort on every run, regardless of distance. The New Balance 1080 is made to hit the road. With improvements on the support of previous models, updates include newly re-configured flex grooves on the blown rubber outsole, a breathable engineered mesh upper with no-sew material application, and New Balance's signature Fresh Foam cushioning technology in the midsole. Plus, bootie construction gives it an extra snug-feel, and an Ortholite insert adds an extra layer of support. The full-length Fresh Foam midsole has updated geometric patterning on the sides of the midsole and the outsole to generate a softer landing and a more fluid ride. Additional updates were made to the upper, which features a redesigned engineered mesh for improved breathability and a more adaptable wrap. For the runner who wants to maximize comfort on every run, regardless of distance, the New Balance 1080 is made to hit the road.



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Has Racing Gone Virtual? By Christine Kasturi

It seems as though everything to do with fitness today has gone online…Tracker Apps, daily workouts, 30 day challenges, and even full transformation programs are just a click away! What about racing? Can you really complete a 5K, Half Marathon, even a Triathlon all virtually? No finish line? No water station? Yup, even races have gone virtual! There’s a certain exhilaration only the racing community understands. Checking each other out at package pickup, comparing running gear and individual pre-race rituals on race morning, hunting down that girl up ahead who manages to stay just a pace or two ahead of you… then we all cross the finish line, get our medals and cut bananas and cheer one another on. We’re Family now. What first intrigued me about a virtual 5k was the medal. Yup, I’ve been racing for over fifteen years and have a stingy two finisher medals and I want more. It was a twopiece medal, one half a curl of macaroni and the other half a slice of cheese. If a friend and I race together she gets one half and I get the other. A quick text to my Sister and we were in! Our medals would be shipped out that day and all we had to do was pick a race day, tag the company on social media with a picture of our finishing times and that was it! As a Mom of two young kids you would think a typical race day would be like a long-awaited vacation; hours alone, time to myself, time with friends.. and yes, it is all that, but making sure meals at home are prepped, finding a race date that we actually have free as a busy family, and child care arranged (wait, maybe I’ll bring the kids to come and watch me!); race day is stressful enough without having MORE stress to worry about. Then of course there’s the post-race celebration meal- but now it’s almost noon and I should be getting home to the family. And with groceries, kids’ hockey games, and cleaning around the house, it’s not like I’m going home to rest my legs! So the fact that I could wear my race bib, gear up, run with my best friend, flaunt my medal, take a Selfie, grab a celebration coffee, re-live my race AND be home by noon seems too good to be true!

I loved it!!! I set the goal of the sub 30 min 5k and getting to race myself in my own neighbourhood on a route that I’ve ran a million times was so rewarding! And I kept that macaroni medal in its brown shipping box until I stopped my GPS so it still had the thrill of seeing the medal for the first time! And like we all do, I kept my bib on and wore my medal to the community coffee shop where I ran my race. Probably my favourite part of running this race virtually was getting to set a race goal, have the flexibility of when I race, and still get the thrill and accomplishment of running a race with the sweet swag! Benefits of Running a Virtual Race: 1. Choice. How often do you visit the local race calendar to go choose a race and it either doesn’t match your training plan, you are on vacation, or the date you actually have free there is no race to be found?! With a virtual race you have the same options in a race calendar but usually have a set weekend or month to complete the race. And with fun themes like cupcakes, movies, and Holidays the options are endless! 2. Flexibility. Even though it may seem like you are on your own on race day who’s to say you can’t get a group of friends together and turn your weekly long run into a race? You choose your race day, route, even the number of people who register! 3. Accountability. Even though it’s flexible it is still up to you to show up on the date you set as your race day. In fact, it’s a great way to keep yourself accountable because yes, you get your medal shipped and it’s the honour system if you actually race or not but nothing beats the thrill of putting in the miles and earning that race medal. 4. Swag! Let’s face it, we run for the swag and with race entry fees of virtual races sometimes half that of a standard race you can’t beat the swag- medals, custom bibs, T-shirts, key tags.. and of course, bragging rights. 5. Community. Many virtual races have added community pages on Facebook and other Social Media so once you post your Selfie and join the group, you become connected with other racers from around the world!


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Does Nutrition During Sport Make a Difference? By Lisa Podlecki, Registered Dietitian

Here is a good way to summarize:

Oak Tree Nutrition

Yes! While what you eat during a workout or race may not spark as much attention as preor post-workout nutrition, it has shown to have a huge impact on performance. Reflect on these questions: • Have you ever felt faint, light-headed or dizzy during a workout? • Unable to focus or concentrate? • Did you notice that your pace decreased during the second half of a race? • Have you experienced a sudden loss of energy or “hitting the wall?” If any of these symptoms resonate with you or if you want to take your performance to the next level, it is strongly recommended to add some of these nutrition tips to your training! WHY should I eat? Nutrition during training can have an impact in 3 ways: 1. Improved energy 2. Increased mental focus 3. Improved physical comfort (not feeling hungry) The best way to meet these goals is by staying hydrated and making sure our body has enough carbohydrates. Carbohydrates are the most efficient fuel source we use during exercise. When we workout, our body taps in to the storage form of carbohydrate known as glycogen. However, after about an hour of moderate to intense activity, our body runs out glycogen and we need to add some more carbohydrates! This is crucial if our goal is to maintain the same pace, intensity and focus throughout. WHO needs to eat? Whether you should eat or how much really depends on the duration and intensity of the session. As a general guideline, it is recommended to add carbohydrate during any moderate to high in-tensity activity longer than 60-90 minutes. 60


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WHAT do I eat? Once you know what you should aim for during training, the next step is to understand what this looks like and what works best for you. Training your gut to tolerate nutrition is just as important as training your muscles and lungs for a race. It is highly recommended to test foods and liquids as soon as possible during training so that you can have these same foods during race day. Just as you would not buy new runners for the race, you definitely do not want to try any new foods or liquids the day of! Goals to aim for: • Fluid: 5-10 oz of fluid every 20 minutes (or 2-4 cups) per hour • Carbohydrate: every 15-20 minutes While some people can tolerate food during exercise, most runners may find it easier to digest foods like gels, sports drinks, fruit purees and chews. Examples of 30 g of carbohydrate: - 500 ml Sports drink - 3 pieces of gummies or chews - 1 sports gel - ~5 pieces dried mango - ~2 pouches of baby food puree What about electrolytes? If you are exercising for more than 2 hours, are a heavy sweater, or if you are running in really hot conditions, an electrolyte supplement may be needed. Sodium is the main electrolyte lost in sweat. As sodium is a part of salt, the terms sometimes are used interchangeably.

One good way to tell if you are a salty sweater is if you notice white marks on your clothing or white crystals on your skin after working out. While it is unlikely that you are at risk of a sodium imbalance if you are exercising for less than 4 hours, having a bit of sodium (or salt) in the drink or foods you are consuming during exercise will help you stay hydrated. Some easy ways to incorporate salt during a workout: - Add about ¼ tsp of salt to 1 L of water - Have 500 ml of a sports drink - If able, snack on salty food during the race Take home message: • While it might seem strange to eat during a workout or race, nutrition during exercise will make a difference on energy levels, focus and overall performance! • Practice makes perfect! Train your gut to start tolerating foods and liquids. Find what works best for you and have those foods on race day. Lisa Podlecki is an Edmonton-based dietitian specializing in sports nutrition and mindful eating. She understands the importance of respecting the body, mindfulness and incorporating an all-foods-fit approach for optimal health.


We love supporting youth sports and anything that gets kids out from in front of their screens and moving. We were proud to have been part of a basketball clinic put on by Alberta Basketball and our November cover model Steve Sir. We’re featuring some of the kids that were at the camp in this edition. We didn’t want to just feature the best kids, but also ones that were new to the sport and were improving their skills and also ones that showed great sportsmanship. Because excellence in sport, just as it is in life, involves skills and teamwork both on and off the court.

Kai Dunkley

11 Riverdale Elementary Guard I’ve played for 3 years My favourite player is Steph Curry My favourite part about basketball is everything. Team ball, street ball, camps, NBA, CIS, 2K, Shoes, YouTube etc.

Lizzy Martens

12 Glen Allan Elementary Forward I’ve played for 2 years My favourite player is Stephen Curry My favourite part about basketball is playing on the court with my team mates, making plans for plays that get put into action and become successful. I love handling and moving with the ball. There’s nothing better than watching a shot sink or getting a chance for a rebound.


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Rena Atkins

Jaeda Struthers

Sydney Hrycun

Sam Palmer

13 Dan Knott Junior High Mainly Post I’ve played for 6 years My favourite player is Kyrie Irving and Steve Sir My favourite part about basketball is...THE GAME!!!

12 Michael Phair Junior High Forward I’ve played for 5 yrs My favourite player is Kia Nurse My favourite part about basketball is my teammates

THE F**K ME FACTOR OF FITNESS By Dominic McKenzie Owner – Float House

I was asked to write a piece for YEG Fitness and I must warn you, I have never written anything published like this before. Know that it comes from a place of passion, respect and love, and that I am no poet or well with the written word. It was a cool December afternoon when TJ (the editor of YEG Fitness) and I met for a chat at a coffee shop on Whyte Ave. This chat focused around the big question of what fitness really means and the available options to improve it. Common day discussion around fitness largely centers around the physical body, and especially on improving upon its performance: you should be trying this or that type of workout, doing cardio x amount of times per week, you know… the stuff about how to look better naked. Or it is all about nutrition and diet. Usually covering what we are eating & drinking, which can be best summed up as: don’t eat this that and the other, only eat blah, blah, blah, or try this instead. This is in no way putting down such kind messages that are both given and received. Reflecting on such messages warms the heart; knowing and seeing that the conversation of how to improve our own well-being is so popular amongst us. If you think about this for a moment, it is shocking to consider how much time is spent discussing the improvement and struggle of our fitness journeys. It is routinely happening everywhere. This desire to better the Self (aka you) is common in all of us it’s like we all share this default programming. And luckily in our current lifetime, there are so many ways to do so.



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This path of trying to improve one’s self, especially your body and diet, is obviously no easy task. An endless number of “things” and considerations will influence your fitness progress and personal betterment in an all too common negative way. Life is full of commitments, limitations, restrictions, and problems that can get in your way and that can damn us with such stress, anxiety, fatigue, tension, trauma, illness and injury. It is really just varying degrees of struggle and endless and/or habitual distractions that disrupt the journey. ALL of this basically can be summed up as the “f**k me factors of fitness.” Now what to do about them? That is no easy question to answer. ‘Distractions’ is an interesting word to contemplate for yourself. Good or bad, it is interesting to audit what distracts you, and whether they are serving or hurting your journey of progress and development. Distractions are limitless: a scoop of your favorite ice cream, dinner with friends, a breakup, getting out to the mountains, watching the game, a night of Netflix, losing your job, a bag of M&Ms, losing a loved one, five more minutes of Angry Birds, a beer with the buds, a quick scroll of the feed ... this list goes on and on. Such distractions can be absolutely perfect just the way they are, when used responsibly and reasonably of course. The more potent distractions can sabotage this journey of yours, and you might not even be aware of it. A healthy distraction can easily tiptoe into unhealthy territory without notice. Consider your use and relationship to say candy, entertainment, alcohol, mobile devices, fast food, banana bread, hummus, pizza, kombucha, and so on. Indulging with any of these can be absolutely wonderful and fun to a certain extent but can become problematic if abused. I am a little off-track, so I am going to steer this back into why I am writing this article about fitness. Contemplating your journey and the topic of fitness & wellbeing can be often clouded with frustration. If you took a moment to shine your spotlight of attention

13 Avalon Junior High Forward I’ve played for 2 years My favourite player is Steve Nash, but if you are looking for a current player, it is Tony Parker. My favourite part about basketball is shooting in-game foul shots and the fast pace of the sport

10 Greenfield Guard I’ve played for 6 years My favourite player is Jimmy Butler My favourite part about basketball is stealing the ball and getting fast breaks

onto your good and not so good distractions, you may have noticed that these play a big role in your progress, especially the bad habits and relationships with people, food, entertainment, devices, etc. Unhealthy distractions are like a virus to your programmed desire to better yourself. Mental wellbeing and general headspace are the most likely to be disrupted and damaged by the virus, which will hurt your fitness. Life can throw a lot of curveballs and it is impossible to gracefully respond every single time; and understandably, such life events can gently and sometimes harshly push us into unconscious responses that hurt or blowup the journey of fitness. ‘Mental Wellbeing’ was the nug’ in that last paragraph. If your headspace is a bit messy. If your mind is racing all of the time. If your thoughts are routinely negative. If you are constantly exhausted, worrying about everything in your life… These will no doubt make it difficult to even start being a healthier version of yourself, let alone keep you on the right track. Mindfulness is not some new age BS. It is getting more and more popular for a reason because it works, and it will serve you incredibly well (google why if you are not convinced). But it takes practice. It is not just sitting thoughtlessly for a long period of time. It comes in many shapes and sizes: meditation, the gym, yoga, walking, running, biking, golfing, art, playing music, snowboarding, kitesurfing, swimming, hiking, fishing, scuba diving, skydiving, and on and on and on. ‘Practice’ was the gem in that last paragraph. Have you been struggling with your fitness? Do you think mindfulness will help? Want to know a secret trick? The only thing that matters in mindfulness is that you must take an action to start practicing. You need to make a deliberate choice to shake it up. Big or small, an effort must be made on your part. What action do you take? There are so many options beyond what I listed. What works best for you is going to be your trick.

All you need is a

bike passion and the

to end MS.

June 9 & 10, 2018 b Use promo code YEGFITNESS18 to receive a $10 registration discount. *Discount not applicable towards dorm accommodations.





07, 2018



YEGFITNESS - Mar/Apr 2018