Page 1








It’s time to ENGAGE. We’ve built Audi Edmonton North to be Alberta’s premier Audi retailer. With 36,683 sq. ft. of space, we offer an experience that lets you truly engage with us. As Alberta’s newest and largest Audi Terminal, Audi Edmonton North complete transforms your experience, with a facility that includes valet service, boutique, café, a customization centre, and most importantly, a level of customer service that aligns with your lifestyle goals. Here at Audi Edmonton North, we truly believe in fitness and health. Sport and excellence is built into our vehicle lineup, and our team engages with an enthusiasm that can only come from a passion for health and fitness. Start your 2016 with a new goals and let us help you achieve it. Engage with us at Audi Edmonton North.

Anthony Henday & Stony Plain NW for more details.

Audi Edmonton North 18855 Stony Plain Road NW Edmonton, AB (587) 772-AUDI (2834) local or 1 (855) 642-AUDI toll-free Dealer #4991570. AMVIC Licensed Dealer.

Spring Social

Proudly presented by


We invite you to join us in support of Ronald McDonald House CharitiesŽ Northern Alberta. May 6, 2016 12:00pm – 3:00pm Pacesetter Homes Langdale Showhome 17811 - 9th Ave SW Edmonton

Drop off a new toy for the Ronald McDonald House and enter to win amazing prizes! Come and enjoy live music by singer and saxophonist, Jeff Hendrick. Mix and mingle with drinks, appetizers from and sweets by . RSVP to Chatty Girl Media at

Sponsored by

contents 10 24 30 31 40


Explore ways to build brand awareness with Park Avenue Communications.


Edmonton’s Man around town Jesse Lipscombe

ATHlete profile

Q&A with Patrycia Rzechowka

BEing mindful in a distracted world By Robindra Mohar

healthy living is attainable By Sophie Gray

Clinton Senkow


Contributing Writer

He enjoys writing and reading inspirational books. When he isn’t working on building his business, you can find him online or in the kitchen cooking with Rachael. He also likes getting involved in the Edmonton community.

Rachael Senkow Contributing Writer

Rachael Senkow is a Franchise Coordinator at Orangetheory Fitness who lives and breathes fitness and nutrition in every part of her life. She is also a nutrition and fitness coach for women and a Paragon sponsored athlete.



42 45 50 52 54

handmade local cuisine Edmonton's latest restaurant The Workshop Eatery.

nait hockey's rise to dominance By Clinton Senkow

if you're raising a child athlete, think long term By Phil Daly

yoga according to joe

Joe Lomnicki shares his unique approach to yoga.

corporate wellness

Tips for keeping a healthy workplace + results from our corporate wellness survey.

christal sczebel



Christal is a Certified Holistic Nutritionist and the Owner of Pure & Simple Nutrition located in Edmonton, Alberta. She is also an avid blogger at her little space on the web, Christal aims to help others discover their best health through nourishing and balanced eating, self-love, and developing sustainable habits that last!. She is passionate about getting her clients and readers off of the dieting rollercoaster and into a place of balance and true enjoyment of whole foods. Christal lives in Edmonton with her husband and two fur-babies. She loves to stay active, eat good food, travel, host dinner parties and blog about it all!

Park Avenue Communications, owned and operated by Ally McIlwraith and Carina Ludgate, is a start-up communications firm that provides brand strategy consulting and coaching services to businesses and organizations across Western Canada. Their signature brand discovery sessions have been pivotal for companies in the business, fitness, and wellness sectors. PAC is pleased to serve clients ranging from start-ups to $40 million corporations. To find out more, visit

Dr. Ganz holds a Ph.D. in Counseling Psychology and an M.A. in Developmental and Educational Psychology from Andrews University in Michigan. He is the former Public Education Coordinator as well as the former Vice-President of the Psychologist’s Association of Alberta. Dr. Ganz enjoys sharing how people can get more “mileage” from their lives. Twitter : @DrGanzFerrance

YEG Fitness is also available on the web & mobile:

Editor’s Note This is typically the time of year when resolutions made just a few short months ago start to slip. Gyms and studios that were filled to capacity in January suddenly start having room in classes and empty fitness equipment. It’s a natural cycle at this time of year when people return to old habits and fall back into their comfortable routines. For myself, fitness is more than just physical. I love going to the gym for a workout, but like everyone else, I fall into the rut of finding time with all the other responsibilities life has. I also find I need inspiration and motivation to try something new so I don’t get bored with the same workouts or fitness activities. Mental wellness is something I am working on this year in addition to physical wellness. I’m realizing that taking care of myself mentally is just as important as taking care of my physical health. In this edition of YEG Fitness, we’re introducing our readers to Jesse Lipscombe – co-owner of Wevive Fitness and co-developer of FlowPower. To Jesse, the idea of fitness goes beyond training in the gym. It’s about training the whole person to be their best. Mind, body and spirit. Dr. Ganz is a name familiar to many Edmontonians. As a registered psychologist, he is familiar with the troubles many face at this time of year dealing with their mental health. He shares his thoughts with readers on how to de-clutter their minds to help them better deal with their personal lives. We are also featuring Sophie Gray from the immensely popular Way of Gray lifestyle brand. She’s created an amazing following on social media, which celebrates living one’s life to its fullest regardless of fitness ability. She encourages people to simply live their life without judgement or a need to keep up with any stereotypical ideals of what it means to be “fit”.


So as you read through the pages of this edition of YEG Fitness, we challenge you to do something. Not to make another resolution to quit eating chicken wings, or to make it to the gym five times a week. We challenge you to simply make choices that will cause you to be happy and proud of who YOU are. True “fitness” is about more than being a certain body type. It’s about being your best self. Mentally and physically.

-TJ Twitter : @yegfit Facebook : Instagram :


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

Subscribe now at

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.

Printed in Edmonton, Alberta, Canada.

For advertising inquiries, contact



Gym Rat Training & Nutrition is excited to announce we have opened our first store at 13445 Fort Road, Edmonton. Follow us on twitter @gymratyeg , FB, or Instagram @gymratsupplements for our official grand opening date and specials. We will still have the same amazing low warehouse prices currently offered online at our store location, as well we will still be offering the option for online purchase with FREE shipping and delivery within 2 days on all local orders. Deliveries run 7 days a week including weekends and holidays. We also deliver within Canada and Internationally. Gym Rat has also launched Gym Rat Apparel and partnered with Anti Hero Fitness for all your active wear and workout accessories. To help you obtain New Years resolution goals we have brought back our offer for a free custom eating plan with any purchase of $150 in products. For more information please contact us at or


BRANDS WE CARRY & TRUST 6 Pack Fitness - Allmax - Betancourt - bpi - BSN - Cellucor Cutler - Cygen - Davinci - Dymatize - Gaspari Nutrition - Gat Gaurdian - Goliath Labs - Guys - Interactive Nutrition - Joseph Muscle Meds - Muscle Pharm - Mutant - Nu Life - Nu Source Nutrabolics - nuts 'n more - ON - P28 - Pro Supps - Pro Tan PVL - Quest - Quick Trim - Ronnie Coleman - Scivation Synergenex - Tommy Kono - Ultimate Nutrition - Walden Farms



submit your event listings to

EDMONTON POLICE FOUNDATION HALF MARATHON – APRIL 26 The EPF Half Marathon is an annual half, 10k, and 5k run that kicks off the spring running season. The run supports a number of local charitable initiatives. KIDNEY RUN & WALK – APRIL 26 where: ACT CENTRE IN RUNDLE PARK Bust A Move


The Kidney Run & Walk helps raise funds for the Kidney Foundation of Canada. Come and run a 5k, 10k, or walk a 2k and help a great cause!



Grab your runners, call a few bosom buddies and join us as we Bust a Move for Breast Health! On March 19, 2016, become a mover and a shaker as we strive to raise valuable funds for the Alberta Cancer Foundation in support of breast cancer research at the Cross Cancer Institute. MEC RACE ONE – MARCH 6 where: GOLDBAR PARK Shake off those winter blues and join us for the first run of the season in Goldbar Park. This spring run might be sloppy - but little known fact: mud makes you run faster!

Storm the Fort night race is a 5km and 10km trail night race through the River Valley in Fort Saskatchewan, Alberta. 5 PEAKS NORTHERN ALBERTA RACE 1 – APRIL 30 where: TERWILLEGAR PARK This 5 Peaks event taking place in Terwillegar Park features a variety of races including a 1K Childrens Challenge, a 3K Timed Kids Race, an 8K Sports Course and a 16K Enduro Course.

MEC RACE TWO – APRIL 10 where: CITY HALL, ST. ALBERT Set your timers and stopwatches because this course is sure to set a personal best.  Starting at City Hall in St. Albert, follow the Sturgeon River for a picturesque run.

The Body Book: The Law of Hunger, the Science of Strength, and Other Ways to Love Your Amazing Body – Author Cameron Diaz

Cameron Diaz shares her formula for becoming happier, healthier, and stronger in this positive, essential guide grounded in science and inspired by personal experience, now a #1 New York Times bestseller. Throughout her career, Cameron Diaz has been a role model for millions of women. By her own candid admission, though, this fit, glamorous, but down-toearth star was not always health-conscious. Learning about the inseparable link between nutrition and the body was just one of the life-changing lessons that has fed Cameron’s hunger to educate herself about the best ways to feed, move, and care for her body. In The Body Book,  she shares what

she has learned and continues to discover about nutrition, exercise, and the mind/body connection. Grounded in science and informed by real life, The Body Book  offers a comprehensive overview of the human body and mind, from the cellular level up. From demystifying and debunking the hype around food groups to explaining the value of vitamins and minerals, readers will discover why it’s so important to embrace the instinct of hunger and to satisfy it with whole, nutrient-dense foods. Cameron also explains the essential role of movement, the importance of muscle and bone strength and why we need to sweat a little every day. The Body Book  does not set goals to reach in seven days or thirty days or a year. It offers a holistic, long-term approach to making consistent choices and reaching the ultimate goal: a long, strong, happy, healthy life.

4 Points 4 Points is an all encompassing health and wellness facility. This is not your typical gym or practitioner’s office. We are a community seeking to help others achieve better health and healing. Emotional, physical, mental, and spiritual aspects of health are not separate. Our dynamic holistic approach to health provides opportunity for client’s to tailor a program that suits their individual needs using multiple lenses. As such, we offer group fitness, 5 styles of yoga, personal training, psychotherapy, neurofeedback, nutrition consulting, and occupational therapy. 4 Points grew from working with trauma and understands that people are affected by various events in their life, impacting their mental health, performance and quality of living. We embrace individuals of all backgrounds and abilities. Check out our unique moveBALL class and work up a sweat! Drop-in for a free class and explore the services offered at 4 Points Health and Wellness.

Tanya West provides virtual assistance to health and fitness professionals. Sometimes personal trainers or wellness coaches just need a helping hand for a day or a few months. That’s where I would come in! Instead of hiring someone full time I can assist you for just the time needed. Having a passion for health and fitness combined with a business consultant and software background helps me be the right fit for you! I can offer you program support, email support, event planning and even social media assistance. I have worked closely with entrepreneurs over the years and most recently with the top branding expert in the industry. I have been fortunate to have met literally thousands of small business owners, while gaining an understanding of the most common mistakes that lead to potential failure, and more importantly the formula for success.


Building Brand Awareness Using Social Media

Tip #1 When time is limited, just pick one and do it really well

by Park Avenue Communications


ou’ve got the physical space, you’ve got a logo and company name, you’ve got your connections in the community and your regular clients, but what about your online presence? We’re sure you’ve heard hundreds of times before about the power of social media, but how do you capture this “power” and turn it into customers through your door resulting in a boost to your business’ bottom line? Determining a direct return on investment (ROI) for your social media efforts can be challenging, and quite frankly doesn’t capture the entire benefit of using social media for your business. Instead of looking at it in simple dollars and cents, think of your social media investment as building brand awareness for your company. Brand awareness is wide-ranging, but captures the level that people recognize your brand, the feelings they associate with your brand (positive or negative), and whether and how they choose to engage with your brand (monetarily or otherwise). Social media is a cost-effective way to build your brand awareness. It gives you direct access to your target audience and allows you to engage with them directly before they even come through the doors of your business. Because of all this, it becomes vital to build a strong and consistent online presence. In the fitness world, competition is heavy. There are hundreds of other studios to choose from, so before someone decides on one, how can you show and tell them what sets your gym or studio apart? How can you get them to recognize, appreciate, and engage with your brand before they set foot in your studio? If you do it right, social media allows you this opportunity and can help guarantee that they’ll choose your gym over your competitors’. We’ve developed five tips to help you create or improve your online presence and build brand awareness allowing you to more easily engage with your customers or potential customers.

Vacant social media accounts are a death to a business’ online presence and prospective client-base. There is nothing worse for your company then having potential customers guessing if you are still in business or not. When you have social media accounts that haven’t had a post, image, or tweet in a few months, you are inadvertently telling your customers one of the following:

• we may or may not have closed down; • our business is no longer relevant; or • we don’t care enough to engage with you.

If you don’t have the time to commit to multiple social media accounts, then just pick one and delete the rest. Some of our favorite companies are only on Facebook or Twitter. If we’re not able to find them on every social media platform, that’s okay as long as the one they’re on is maintained and updated regularly. You don’t need to be everywhere, but make sure the accounts that you do keep are used often and effectively.

Tip #2 The power of people Your customers and your employees are your greatest assets and sometimes the best advertisement for your business. If your followers are sharing content about your business without being asked, it speaks to the level of engagement they have with your brand and shows others online how awesome they think you are. Don’t be afraid to use this to your advantage. Sourcing photos from those around you is the easiest way to create content — just make sure you give credit where credit is due. When customers love your product or service, they are more than willing to help your business. Don’t feel embarrassed or shy to ask a follower if you can share their image from your social media account. More likely than not they will be flattered that you asked and honoured to see their content shared by a brand they believe in.

Tip #3 Use your authentic voice

Be real. Always. You better believe your audience will know when you’re making a fluffy post that doesn’t have any meaning behind it. They’ll tell you by either not “liking” your post, or un-following your account. Moreover, the connection that your followers feel with your business will decrease, lowering your brand engagement levels. Whether it’s weird and quirky or shy and demure, be true to yourself and the personality you’ve built for your brand. There is nothing more attractive to customers than a unique brand that stands out.

Tip #4 Create a signature theme People like knowing what is coming, so create a signature theme that your following will grow to expect from your brand. Whether it’s an amazing regular #WorkoutWednesday post, or a weekly “How to” video, your audience will begin to look forward to your signature posts. Building brand recognition can be a lengthy process, but posting consistently can decrease the amount of time it takes to build it up.

Tip #5 When in doubt, seek help Too often, the importance of social media is not understood, or the time commitment is underestimated. To be clear, it takes a lot of time to curate, write, and post good content everyday, sometimes multiple times per day. If you’re a busy business owner, you’re probably more concerned with running your business than running your social media accounts, and that’s okay. If you find yourself failing to post regularly, or struggling to find the time to engage with your online audience, seek help. Find someone, or some company, who knows and understands each online platform, how to engage with your audience, and how to produce meaningful content. Develop and agree on a common online “voice” for your business and trust the expert to take it and run with it.

Learn more about Park Avenue at


Social media is more than just setting up the account. It takes a lot of work to upkeep and the daily maintenance can seem overwhelming. With the right tools and strategies, the payoff can be big. Through consistency and engagement, you can quickly build strong brand awareness for your business and develop great relationships with your online audience that will inevitably translate to positive traffic through your door.

Photo by Jamey M. Photography

Bust a Move: This Is Why We Fight By Chris Tse, Co-Owner, Blitz Conditioning Edmonton You have cancer. Let these words sink in. Every day, 43 Albertans are diagnosed with cancer and are told these exact words. Take a look around at every single female you know, because one in nine of them will be diagnosed with breast cancer in their lifetime. Breast cancer has affected my family and it has affected my community. I remember that feeling when I first heard a family member that was diagnosed with it: I could feel my heart thump through my throat, my knees wobble, cold sweats, and a sense of hopelessness. One thing I love about Edmonton is that we have a world renowned clinical research facility that focuses on driving towards finding the potential causes of breast cancer, prevention, treatment, and reducing the chances of recurrence. The Cross Cancer Institute has helped so many brave warriors combat this disease. Over the past three years of supporting the fight to end breast cancer, I’ve seen and heard so many amazing success stories. I feel compelled to help in any way possible in the battle to find a cure because I know, with science and the support of our community, we can save lives. Three years ago I was introduced to the Alberta Cancer Foundation’s Bust a Move for Breast Health event by Jen Rollins. I started off as a social media influencer, which meant that I donned a pair of super awesome knee-high socks and a purple tutu and tweeted my life away as the six-hour fitness extravaganza was rolling. We tweeted our hearts out and helped to make the event trend both locally and nationally. I also ended up on the cover of a few media outlets as the star of the event. (Richard Simmons, and I had some pretty interesting moments on stage.) After the event had completed, I realized I could do something more. I knew that our community at Blitz could more significantly impact this event by volunteering to lead a session and raise funds. Thankfully Brooke Rose, the Chief Bust-a-Mover of the time, had similar ideas and approached me! Bust a Move (BaM) is by far my favourite fundraising event of the year. Imagine six hours of a variety of fitness formats: HIIT, barre, kickboxing, Zumba, boot camps, and yoga are on the list. It’s one of the only events in Edmonton that I know that brings the best out of the industry as a whole. All the teams on stage give 100% and rarely refuse an opportunity to help either before with media opportunities and BaM Jam sessions, or during by bringing it to the stage to make the 400+ participants sweat their hearts out. I’ve never seen the industry fully back an event like this in my 12 years in this career – it’s truly a sight to be seen and participate in. Our community here at Blitz has hopped on board in so many ways: - Our trainers show up to instruct in BaM Jams which are short fundraising sessions that help the participants prep for the big event. - We provide a lot of social media coverage both before and during the event. - We’ve jumped on every media opportunity to profile BaM. - More importantly we put our money where our mouth is: every Friday we donate all the proceeds of our 6 pm HIIT class (called “Karma Class”) to Bust a Move. In our first year, we raised $1,000 through these classes, the second year about $2,500, and it’s my goal this year to make it to the $4,000 mark! - Finally, we show up in numbers: presence is everything for me. I’ve been brought to tears every year as our community has joined our trainers in helping to teach our sessions. We started off with 20 volunteers and last year we had over 40 people squatting, burpeeing, and cheering the amazing Bust-a-Movers! Trust me; we’re bringing the thunder this year in a way that’s going to rock your socks off!!! My community supports Bust a Move because we have all been touched by breast cancer and we all know we can do something tangible to help. It’s been an absolute joy—an honour—to stand with the people I love, to stand beside and get to know so many survivors and their families, and to do something that will change the lives of so many. I ask you to join me on March 19th, 2016 to help end breast cancer! Register today at



LAUNCH PARTY Our readers asked for it and we listened. Our print version of YEG Fitness launched on January 6 at MKT Fresh Food and Beer Market. With over 170 guests in attendance the event was a huge success. In addition to sharing the first edition of the magazine with guests, we were able to raise over $1200 from silent auction items to support Ronald MacDonald House and Bust a Move. A huge thanks to all of our sponsors for helping make this event possible.

Photos by Jeff Kelly




Before they start! by Dr. Briana Botsford

Do you get itchy eyes, a runny nose or scratchy throat as soon as the snow starts melting? Seasonal allergies are uncomfortable and frustrating. They’re caused by an imbalance of the immune system. The immune system is reacting and creating inflammation to harmless molecules of pollen, dust, grass, mould or whatever your allergy trigger is. Allergy medication can provide temporary relief by suppressing the immune response and decreasing symptoms of congestion. You can, however, stop seasonal allergies before they start by balancing your immune system. There are two divisions of the immune system that can become dominant in various disease states. The two sides of the immune system are defined by the type of immune T-helper cells (Th1 or Th2) that are dominant. These cells assist the immune system in recognizing and defeating bacteria and viruses and when functioning well, are beneficial to the body. What exactly causes the balance between these two types of cells to shift has not been conclusively determined, though there are some theories about early germ exposure during childhood. The Th2 side of the immune system can become more dominant in allergic conditions and the Th1 is more dominant in autoimmune diseases (when the body attacks itself). Patients with immune systems primed for allergy tend to have more symptoms of asthma, eczema, hives and/or seasonal allergies. Finding a balance between Th1 and Th2 is crucial to preventing seasonal allergies. What can you do to balance your immune system before the pollen flies? Here are 3 easy tips.

GAIAM RESTORE ADJUSTABLE MASSAGE ROLLER MSRP $19.98 The Adjustable Massage Roller gives you hundreds of massage options, all in one hand held tool. You can arrange the 12 independently spinning discs anyway you want to target specific muscle groups and get immediate benefit. Put the larger discs on opposite ends to treat larger sore areas, put them in the middle for a targeted massage or mix them up for varied relief.

1. Feed the good guys!

Healthy bacteria that live in your guts are key to balancing the immune response. Good bacteria thrive on fibre from vegetables and fruits. Ensure you’re consuming a diet high in leafy greens, cabbages, apples, flaxseeds and other high fibre foods to feed the good guys living in your guts.

2. Supplement the good guys!

If you have a history of a high sugar diet (too much Valentines Day chocolate?) you may need to add some extra healthy bacteria into your gut. The specific strains of good bacteria that decrease the reactivity of the Th2 response are probiotics like bifidobacterium animalis subsp. lactis. To get specific strains of probiotics, you usually need a supplement. For general health, fermented foods can be an adequate source of good bacteria.

3. Stabilize.

If the root cause of your seasonal allergies is related to an immune imbalance, then balancing the immune system is the way to go. This approach can take time, which is why it’s important to start balancing your immune system BEFORE symptoms start! If you’re out of time and your allergy symptoms have already started, there are some natural “rescue” remedies you can consider using. Quercitin and nettle tea have both been used to stabilize allergy symptoms.

SPRI ORIGINAL XERTUBE MSRP $14.98 Use the Original Xertube to isolate muscle groups through a full range of motion to strengthen and tone your arms, chest, shoulders, and back. This tool is perfect for group exercise, personal training, and even travel. Progressive resistance levels also make this tool ideal for all fitness levels. Heavy-duty, high quality tubing resists tears and abrasions. Available in color-coded resistances ranging from very light to ultra heavy. The very light resistance is also available with soft handles for a more comfortable resistance training workout. Products tested by the YEGFit Team

There are many reasons for seasonal allergies to occur, especially if you haven’t had symptoms all your life. If you experience allergies that aren’t improving or trouble you year after year, visit your local Naturopathic Doctor to find the root cause of your symptoms. Natural antihistamines can work to an extent, but if you don’t treat the cause of the immune dis-regulation, you’ll be dependent on supplements in the same way that you can become dependent on a medication. Finding the root cause of the immune imbalance will lead to lasting health, free of symptoms.



are you ready to We knoW What you yeG runners are like. PacinG around, cooPed uP all Winter. WatchinG the 7-day forecast and makinG your oWn Predictions of hoW lonG it Will take at 5â °c for 3.5 feet of snoW to melt. althouGh many of you brave it out durinG the Winter on the frozen icy trails or Pound the belt of the treadmill While sPortscenter looPs for the third time, the mileaGe and intensity often Picks uP in early sPrinG.

There are a couple of common injuries that we consistently see early into the running season. At Optimize Physiotherapy we know your mind is prepared to get out there and start running, but we want to ensure that your body is also ready.

patellaFeMoral pain syndroMe is a dysfunction of the knee that is caused by the patella (knee cap) tracking off its axis. This leads pain and inflammation around the knee, often felt deep to the patella. These symptoms are caused by a muscle imbalance of tightness in some areas and specific weakness in other muscles of both the hip and the knee. 780-455-5068

siGns and symPtoms:

pain felt behind the patella Swelling around the knee Pain with squatting, stairs, running and jumping Pain in the knee after sitting for prolonged periods What can you do?

The quickest remedy is often relieving tightness in the tissues of your lateral quad, IT band, front of your hip (tensor fasciae latae, psoas, rectus femoris) and your buttocks (glutes). Using a foam roller to roll out each of these different tissues for 3-4 minutes per area can provide effective and rapid relief. The

long term fix is to ensure that you are running with proper alignment and establishing a balance in the strength of these muscles. This can be improved by strengthening the side of your buttocks (gluteus medius). Try 25-40 reps of lateral walking with resistance band around your knees as well as clamshells or side planks daily to improve your strength!

plantar Fasciitis is a repetitive stress injury of the plantar fascia which is a ligamentous tissue that runs from the bottom of your heel through the arch of your foot to the base of your toes.


optimize hint : using a lacrosse Banded lateral WalkinG

siGns and symPtoms:

Pain on the bottom of the foot from the heel down the arch Painful first few steps in the morning Bottom of foot is tender to the touch

What can you do?

When suffering from this condition, the main things to focus on are reducing the swelling and inflammation in the plantar fascia (bottom of your foot) and improving the flexibility of the fascia, as well as throughout the calf. We recommend icing for 15-20 min before you go to

bed to help manage the swelling. A lacrosse ball or a tennis ball can be used to roll out the bottom of your foot and the inside part of your calf. Get after each of these areas for 5 minutes per day. This will not be comfortable at first, but it will feel much better afterward, and your feet will thank you!

ball to mobilize your calf and bottom of your foot is also a great way to help reduce Achilles tendon pain! These recommendations are based off of common signs and symptoms but may not be the same for everyone. Remember that if you have sharp pain, numbness/tingling or any other more severe symptoms please see a Physiotherapist as soon as possible. If you have any questions about these conditions, or would like to learn more about what to do to prepare yourself for the running season be sure to contact us!

rectus FeMoris

Gluteus Medius

lacrosse Ball rollinG

tensor Fascia latae

it Band


18 RECREATION CENTRES. ENDLESS POSSIBILITIES. At City of Edmonton Recreation Centres, there’s something for everyone at affordable prices and flexible times. From drop-in programs to fitness training, art classes and lessons, you’re sure to find your fit.

PUSH YOURSELF TO THE EDGE AT THE KINSMEN SPORTS CENTRE NEW PROGRAMS IN 2016 FOCUS ON POWER, PERFORMANCE AND RESULTS Did you know there was a world-class destination for competitions, sport

of motion, improved strength and endurance, increased core strength and cardiac functioning.

training and fitness right here in


Edmonton? Kinsmen Sports Centre has

Canadian Olympian, Neville Wright, hosts Speed and Power 101, a course designed to maximize your force production. These sessions combine speed, strength and muscular training while still focusing on mechanics and movement skills. This course will allow you to maximize your physical ability for whatever your end game might be.

long supported high-performance teams and individuals serious about fitness, but it also provides opportunities for anyone to take their workouts to the next level. So, what’s new at Kinsmen Sports Centre in 2016? GET HOOKED ON TETHERING Intensify your deep water workout with highresistance tethering. In this program, a tether is fastened to a deep-water belt and hooked onto a lane rope creating dynamic resistance. Benefits include reduced impact on joints, increased range

SMALL GROUP PERSONAL TRAINING By keeping groups small, Kinsmen customers get the personal attention of a trainer with the motivation of a group. Sessions are creative, progressive and monitored closely by a personal trainer to assess each individual, ensure proper form and progressions, and result. Pre-registration is required.

For more information about Kinsmen Sports Centre programs visit Create your personal recreation guide at


Fitness is in, strong is the new skinny and you can’t check out Twitter these days without hitting a pseudo-celeb who is styling themselves as a ‘wellness guru’ or while tweeting about #gains. There have always been sporty people but, as the waistline of the world expands, it’s somewhat ironic that fitness has never been hotter. Whether you’re training for your first 10k or your fifth marathon, or just hoping to make gains in the gym, you will want to track your progress. That’s where Fitbit comes in. Founded in 2007, Fitbit was one of the original ‘wearables’ players, but now finds itself in a competitive wearables market. Having to compete against a plethora of phone apps that perform many similar functions, the company has had to up its game. And it’s probably fair to say it’s done that with its latest and most advanced products– the Fitbit Surge and Charge HR.

Fitbit Surge Described on the Fitbit website as ‘the ultimate fitness super watch’, the Surge more or less fits that description. As well as telling you the time and date, as a normal watch would, the Surge also continuously tracks your heart rate and sleep patterns, tells you how many steps you’ve taken in a day, the number of flights of stairs you’ve climbed, the distance you’ve travelled, and the calories you’ve burnt in the process. You can track your runs and workouts, set silent alarms and notifications, get phone and message alerts on the watch, and control your phone’s music player through the Surge, too. First things first. A watch is, after all, ultimately an accessory – one you wear all day – so how it looks and feels on your wrist is paramount. I have to say the Surge scored quite highly on this point in my eyes. The watch is quite large, no doubt, but it feels light and I found it easy to wear all day – which, in a job where you spend a lot of time typing, is pretty impressive. It’s also good enough to look at,  resembling a slick-looking sports watch. Though while I liked its utilitarian look well enough, and felt quite happy to wear it most of the time, I probably wouldn’t be rocking it on a night out. One point to note is that its chunkiness means it mightn’t necessarily sit with ease under a buttoned-up shirt cuff — something worth knowing for the fitness-fan office workers out there. Naturally, this product’s target market is people who are into fitness, so how does the Surge perform when it comes to tracking workouts? The answer is pretty darn good.

Something that sets the Surge apart from many of the free mobile phone apps out there that can track things like the length and route of your runs is that the Surge, due to its PurePulse heart rate technology, is able to track your performance during all manner of exercises – including lifting weights, doing yoga, spinning, etc. Because it is on your wrist all the time, measuring your heart rate, it is able to tell you how hard you’re working, how many calories you’re burning and how long you spend in the ‘peak’, ‘cardio’, and ‘fat burn’ zones while working out. For those partaking in running, walking or hiking, the watch keeps track of your distance, pace, average pace, heart rate, calories burned, steps taken and time. As the watch is on your wrist it’s easy to keep track of all these stats and there’s no annoying voice in your ear interrupting your running tunes. The Surge also continuously tracks the number of steps you take, flights of stairs you climb and calories you burn in a day, as well as constantly monitoring your heart rate and telling you how well you slept. Through the Fitbit app (which you can download to your Android, iOS or Windows device), you can set yourself all sorts of aims, including how much sleep you’re aiming to get and how many steps a day you’re aiming to take, though the default is set at 10,000. When you hit your steps aim or various other goals, the watch vibrates to let you know. You also get a badge in your weekly activity round-up, essentially feeding into all of our childlike desires for approval and bestowing on us adult gold stars. There can be no doubt, though, that things like that do motivate us and certainly I found if I was nearing my 10,000 steps per day goal I would walk that bit further at lunchtime to give myself the satisfaction of hitting it. You can also set yourself challenges to achieve a certain goal yourself, or go up against your fellow Fitbit-using friends. Battery-wise, for me, the watch lasted  around six days without a charge, under what I would describe as medium use, and it charged up within a couple of hours. Although, if you were doing long runs every day and using the GPS tracker, it would certainly need to be charged more often. Overall, I would give the Fitbit Surge a thumbs-up. I found it easy to use and beneficial, and any slight niggles were, for me, outweighed by its advantages.

Rating: 4.5/5


Charge HR It’s the start of the new year, and the fitness-wearable landscape hasn’t been able to beat what the Fitbit Charge HR does. No heartrate band costs this little, feels this small, and connects to as good an app. Fitbit folds nutrition-tracking, sleep-tracking, heart rate-tracking, and social challenges with friends into one pretty clean phone experience -- and syncing is fast and easy. The Charge HR fits well and has impressive battery life for its size: over four days, beating most continuous heart rate-tracking bands. And its little LED display-slash-clock is basic, but it’s easy to lift your arm and see the time, or tap the display to see steps and other data. It’s the all-in-one fitness band I’d buy, especially for its low price. It’s not perfect, but few wearable gadgets are -- and none of the other watches and bands have been able to beat it at its own fitness game. The Charge HR looks nearly identical to the older Fitbit Charge. It has an innocuous rubberized wraparound band, with a narrow black LED display that tells time, steps, and other data. That LED display isn’t always lit, but you can set the Charge HR to show the time when you raise your wrist, or show time and fitness data by tapping the screen. It’s a functional but unattractive everyday watch. The band attaches with a standard watch buckle-type clasp, making it more secure and less likely to pop off. It fits snugly, but sometimes feels uncomfortable on my wrist: an optical heart-rate monitor with green LEDs bulges out of the bottom, pressing against the skin a bit when the Charge HR’s properly secured. Fitbit recommends wearing the Charge HR a finger’s length above the wristbone on your arm for ideal heart-rate readings, which is farther up my own arm than I prefer to wear things. But I found it generally worked no matter where I wore it.

The Fitbit Charge HR can also track individual exercise sessions by holding down the side button. This starts a separate timed event with its own heart-rate recording, which gets synced with the Fitbit app as its own discrete activity. It also tracks average and peak heart rate in that session. You might prefer to track a session yourself if you’re an active runner or gym rat, but smarter awareness is a nice touch for average folks like myself who want credit for everyday activities. The Fitbit Charge HR can show incoming call notifications, like the Fitbit Charge. It’s useful in case someone’s calling while you’re at the gym, but the Fitbit’s buzz is so quick that I missed it a few times. Notifications require you to turn on an extra pairing setting in the Fitbit app, that allows for notifications and continuous syncing. Pairing happens quickly, and syncing is fast. The Charge HR can also automatically track sleep, a feature in other recent Fitbits, too. Yes, it noticed when I drifted off and logged my hours resting, but its measures of restfulness seemed more forgiving than other, richer sleep-tracking monitors. The Fitbit’s sleep tracking just showed big chunks of blue with tiny, tiny, lines of interruption. There’s no way I slept that well. But, at least it knew when I went to bed most of the time. You can also set silent alarms to wake you up with on-wrist vibrations, a personal favorite of mine. I was able to get a solid five days of use out of the Fitbit Charge HR, while continuously connected and measuring heart rate, and with notifications turned on. That’s better than nearly any other heartrate wearable I’ve ever seen. It’s less overall than standard pedometer-type trackers, but I think the addition of heart rate to the equation is worth the slight drop in battery life. If the Fitbit did that better, and dangled the fitness carrot on the proverbial stick in ways that motivated me more, I might love it more. As it is, it’s the best all-day heart-rate-tracking casual-use fitness band that’s currently available. That could be good enough for you. It’s the platform most people use, and it works easily. Maybe, next year, it’ll take another step forward with its coaching smarts.

Rating: 4.0/5

The Charge HR comes in several muted colors; my review unit was tangerine. It comes in several sizes, too, although each can be adjusted significantly. Once attached, the Charge HR immediately flashes its green LEDs to gather heart-rate data. It does it all the time. That, plus a built-in accelerometer and barometer gather data on steps, heart rate, elevation (steps climbed) and intensity of exercise (walking or running). It works automatically, from the moment it goes on your wrist. The Fitbit Charge HR found my heart rate quickly and held onto the reading, so I could access it quickly by pressing the side button or tapping the display, cycling through to heart-rate mode. Like many other onwrist heart rate readers, they’re more accurate when resting. The reading fluctuated during active exercise.


Planking: Why it’s awesome When most people think about the core they imagine the abs - the kind that you can do your laundry on. There is more to the core than just that six-pack, however. The core is made up of everything between the clavicle and the glutes - we call it the Pillar. It links the upper and lower body and forms the foundation of all movement - which is why training the Pillar is so important. The crunch, and its many variations, is still what many people associate with core training. Planking is a much more effective core exercise that strengthens your entire body in the process. It's one of the most efficient ways to build strength, endurance and breath control while activating the entire core. It may look easy, but performing a proper plank requires strong glutes and lats, mobility, joint strength and stability, and efficient breathing. A proper plank requires you to engage the lats, core and glutes while maintaining a neutral spine without twisting. It’s actually very difficult to do a plank well. The plank, along with the squat, are exercises that when done properly with bracing and breath control contribute to maximum training results.


these fundamental skills and you’ll see major improvement in your overall strength - and get better results from your training. These two exercises are key to the foundation levels of the 43°22 training system featured at The Base. At The Base by RVH we provide a customized training experience for every level, based on the principles of our groundbreaking 43°22 training system. 43°22 bridges the gap between rehab, fitness and performance by building on fundamental athletic skills to deliver better results. We guarantee that if you commit to a 43°22 program you will reach your goal. All you need to do is show up. Visit for more info.

Photos by Vivid Ribbon Photography


Own Man



or Jesse Lipscombe, sports have always been an important part of his life. He followed his brother and sister with whatever they did. Whether it was dance or track, Jesse followed in their footsteps. For the vast majority of his life, track was his “home base”. He tried every event under the sun including high jump, triple jump, 400m, 100m and hurdles. Eventually he focused on high jump as his go to event. The process by which he arrived at this decision was simple. It was the only event he didn’t fail at. Sport may have been a big part of who he was while growing up, but “fitness” was not. For Jesse, sport and fitness were two different things and he didn’t really start focusing on his fitness until he graduated from university. He spent his college years at Morehouse College in Atlanta, Georgia on a full track and field scholarship. When he came back to Edmonton, he became a personal trainer at World Health Club and that’s when he started looking at wellness as more than just a part of competition in sport. He didn’t love it, being a serious sport competitor, but he saw the benefits of it including how he could help others understand the importance of wellness in their daily lives. Jesse’s grandfather is an icon not only in Edmonton, but also across Canada, as a CFL Hall of Fame member. During his 11-year career with the Edmonton Eskimos, Rollie Miles was a running back, linebacker, and defensive back, punt returner and punter. Perhaps this is where Jesse got his all round attitude to sports. In 2006, Miles was voted one of the CFL’s Top 50 Players of the league’s modern era by TSN. To Jesse, Rollie was just “Grandpa”. They had two years of “man-toman” time before Rollie passed away in 1998 and during that time he gave Jesse some valuable advice that stuck with him during his life and shaped the person he would become. “He asked me what I would do with my life if I had all the toys and had traveled throughout the world. How would I spend my day?” says Jesse. “I replied with a pretty simple answer then. I wanted to be a professional athlete, a Hollywood superstar and I wanted to own buildings.” Grandpa Rollie said that if he did anything else, it would be a waste of his time and he should devote his life to these tasks. From that moment on he knew that he had to work at each craft to be the best. For Jesse, if he wanted to be the best athlete, he had to train like the best athlete. If he wants to act or sing, he has to practice so he can be the best. If he wants to be a successful entrepreneur, he needs to surround himself with the best in the business to learn from so he can become part of their elite group. The comments from his grandpa gave him a focus on how to live his life. In grade 12, Jesse was the number one track recruit in North America. He had his pick of universities to go to. Blessed with great genetics got him part way there, but Jesse credits something else as the main contributor.


“I really loved being on stage and when I was on stage, I loved winning�

“I had a strong desire to be on stage. This is where entertainment and sports come together. I really loved being on stage and when I was on stage, I loved winning,” says Jesse. This is what he believes got him to compete on the international stage of track and field.

built a studio complete with equipment and training staff. Being in the business for ten years, they have been part of many trends that have come and gone but have remained proud and committed to their plan of helping people reach their fitness goals.

As a three time national high jump champion, Jesse ranked 6th in the world before the 2004 Summer Olympics in Athens. He dreamed of a podium finish, but was forced to withdraw after suffering a mini stroke that ended his track career.

From day one, Jesse and Stacey have believed that everyone has an inner athlete in them and that they can train like an athlete even if they don’t believe it at the start. This is the concept behind their new brand – FlowPower.

With his track career behind him, he felt like his future was in limbo. Was he going to be an actor? Was he going to open a company? This is when his future as a personal trainer began. He learned important lessons while at World Health Club and combined those lessons with what he wanted his fitness world to look like creating a company called PHAT Training – Prioritizing Health Activity and Tolerance.

“We’ve made it something literally anyone can do,” says Stacey. “We’ve taken out all the excuses.” For example, it only takes 15 minutes to complete a FlowPower workout. You don’t need any equipment other than your own body weight.

“That company was fun… I was training people outside all the time. I didn’t have an actual place, but I could work with people and share what I learned and then I met Stacey,” he says. Stacey had a different take on fitness growing up than what Jesse had. She would come home after school and make up a workout, or run around in the fields on her family’s ranch. She didn’t know what it meant to be fit, but she loved it. Her first job was in a gym at fourteen and she fell in love with fitness and what it meant. “I knew that she’d be a great partner,” says Jesse. “She was passionate about fitness and about the fitness model in a way I didn’t know.” When she came on board, they started Wevive Fitness and

The program has been so successful that it caught the attention of former Edmonton Oiler Georges Laraque. Georges credits FlowPower with helping him lose 100 pounds after ending his hockey career in 2010. “For me, when you retire, it’s so hard to stay in shape,’ he says. Georges did marathons but they were too hard on his 360-pound frame. “FlowPower is quick and efficient and helps you burn a lot of calories. It’s fun and it’s motivating.” Jesse sums up FlowPower very simply. “There are all these infomercials selling a mat, or a chin-up bar, or a shaker promising to get you in shape. You don’t need any of these gimmicks with FlowPower. We think it will revolutionize the way people workout in that you don’t have to have any implements other than yourself, your mind and your attitude.”



Getting Started with Fitness Upon entering the second week of January my client sent me a text saying, “RIP the resolution – ers.” His gym went from having equipment unavailable at all hours of the day (leaving him to find alternative solutions) to a total ghost town. His journey into activity started last August. Our mission in our studio is to create what we call lifers. It’s amazing to watch people transform in and out of the gym, as people first, which eventually translates into a physical transformation. I’ve broken this down into a few steps so that you can pick up wherever you’re at; regardless of time, money, or other motivational barriers.

1. Acknowledge the opportunity.

Citing the client mentioned above, the moment came while he was shopping for his friend’s wedding. Things that worked for them weren’t a good fit for him and vice versa. We all know the frustration he experienced and it was the moment that he decided it was time for a change. For some, it’s the little things. For others it can be a near death experience, or talking to the right person at the right time. Whatever your journey is, remember why you started.

2. Assess your state of change.

When newcomers start in our gym, we take them through a consultation for a better understanding of where they’re at. After we’ve asked about goals we ask the questions that really matter: How long have you been thinking about this? What makes these goals important to you? How long have you been thinking about taking action and what has prevented you from taking action sooner? How can I help you? Regardless of which stage of change you find yourself in, identifying these barriers will help you be successful in the future.

3. Do something different.

We are creatures of habit and having to change anything can feel like punishment. It’s important to remember that we are the things that we do, and our bodies will reflect our lifestyle. Actually, just that. I’ll never tell you to cut carbs or ice cream. Those are things that we enjoy and they have a perfectly valid place in our lives. Instead try to focus on more being more: more movement, more fruits and vegetables,

more laughing, more time. If you don’t have a lot of these things in your life, it’s probably time for a self-check.

4. Make a plan.

Talking about the things that we want isn’t enough. I mean acknowledgement certainly is a good step in the right direction and following through is next; one foot ahead of the other. There is nothing less motivating than not knowing where to start. If this is something you’re serious about – you’re going to need a plan. My workouts are just not the same when I haven’t planned them ahead of time. Being accountable will make a world of difference on your journey.

5. Work with a professional.

The phrase, “I want to see how I do on my own first” is non-committal at best. I hear this during consults because they just aren’t ready to make a commitment yet and that’s okay. If you’re waiting to see how you do on your own, I can tell you that statistically, you won’t be disappointed and you won’t be surprised. Unfortunately that rarely means what most would consider good news. If you aren’t totally confident about being successful on your own, odds are you won’t be. If anything you want to go the other way around. Start with a professional so that you know what you’re doing. Thanks to the beauty of social media and networking, there should be a few referrals available to you and you’ll be able to find someone educated, qualified, and well suited to your personality and needs. With their guidance, you can get into some really healthy changes that will be long lasting. You won’t have to worry about the plateau and you’ll have the tools to handle a relapse if/when it comes up. When you’re ready, you can move into independence feeling confident!

Photos by Jeff Kelly

1. Favourite fitness activities?

7. Athlete you’d love to train with?

Cycling/spin, running, soccer, yoga, Muay Thai


kickboxing/boxing and recently Jiu-Jitsu.

Kino MacGregor.

2. Best stress reliever?

8. Future fitness goal?

My two dogs Gru and Meeka, and my amazing

The main goal I have with fitness and exercise is

boyfriend always know how to bring my stress

to remain healthy. I am lucky enough that fitness

level down. But exercise in any form is definitely

keeps my MS manageable. My goal is to be able to

a close second.

fight as long as possible, even though some days,







weeks and even months are harder than others.

3. Where are you going on your next vacation? Hopefully somewhere hot!

9. Favourite sports team? I will always have a soft spot for the Oilers and

4. Cake or ice cream?

Eskimos as the home teams, but I was lucky

I think you meant cake and ice cream? It’s ok,

enough to watch a playoff Blue Jays game in To-

honest mistake...

ronto in October and I have sort of fallen in love.

5. Wine or beer?

10. Top bucket list item?

This is too hard. Wine, no beer, actually wine, wait

I am really just trying to enjoy some of the amaz-

beer, no definitely wine, on second thought maybe

ing opportunities I have been given, and deal with

beer, wait, what was the question?

the challenges as best I can. I would love to travel more, and hopefully my health and schedule will

6. Coolest race/fitness event you’ve entered? I completed back to back centuries (200 miles total) at the MS Bike Tour in Miami. I am now also currently training to compete in a jujitsu tournament in Las Vegas in July.


allow for more in the future.

by Robindra Mohar


very New Year people from all around the world are making resolutions to change or improve some aspect of their life. Fitness and yoga studios are packed; people are amped up and are really doing the work. Fast forward 3-4 weeks or 2-3 months if we are lucky, and most if not all of those resolutions have faded behind a veil of busyness and distraction. One of the biggest problems we face is that we have become reactionary beings, creating new habits using technology and being accustomed to working on our email inbox’s trying to stay afloat by responding and reacting to the latest distraction, email, text, Instagram, or tweet. Let’s face it… overstressed & over tired is all too common in our collective lives - in work, life and family.  We are more connected through technology but somehow not connected to ourselves.  Eventually, we all lose focus of our most wished upon goals, our new years resolutions and dreams as we fall into our newly formed habits around our use of technology. When it comes to designing and living the life of your dreams, every decision, every day, matters and they only way to move forward is through mindfulness. Mindfulness is essential when it comes to creating what matters most to us.  Our dwindling focus... Digital technology is forever changing the way we communicate, connect and develop relationships.   The problem is that we have become so accustomed to instant gratification of our curiosity and our mental whims that we have undermined our own ability to focus. The average human attention span is now less than 9 seconds, worse than that of a gold fish; we are literally giving ourselves ADD through our new relationship with technology.  As a long time yogi, coach and entrepreneur, I have spent much of my career promoting strong mindful practices in the workplace, home and creative life. I’m fascinated with people who are able to take ideas and complete them and to complete anything these days you need f o c u s.    5 steps to living more fully and creating more freely 1. Take Responsibility The first thing I always tell my friends and clients is to take responsibility and stop blaming your “overflowing” inbox or phone or environment. The second you take responsibility you are now accountable for your results moving forward. Now you have the opportunity to design and live things the way you want to in a proactive manner.  2. Mindful Mornings How you begin your day is usually how the rest of your day will go.

If you wake up a little late and in a frenzy, you likely won’t show up for the rest of the day in a mindful way as you will be rushing around just to stay afloat. Secondly, if the first thing you do in the morning is check your inbox or Instagram in bed you might want to rethink that. What happens when we check our emails is that we are putting ourselves into a “reactive mode” resulting in us submitting to the requests of everyone else and world while distracting yourself from your own goals and resolutions. The first few moments of your day set your energetic frequency. If you put yourself in a reactive mode, more than likely you will be putting out fires all day for other people. However, if you take the first 30 minutes of your day as your most important moments of the day to connect with yourself through a mindful meditation or breathing practice you will find yourself in a proactive  state more often giving you more energy and more focus to complete what is most important for you.  3. Do Your Most Creative Work First.  One of the most powerful things you can commit to is to work on your own priorities with phone and email off.  Personally, I try never to schedule meetings during this special time of day for me as it dips into my most powerful times to be creative and express myself. This will be challenging at first as the email notifications, phone ringing and life calling will get in the way. However once you get that taste of completing ideas that you have had for weeks or maybe even years, you will slowly get hooked on your mindful morning.  We all have bills to pay and things we need to do in life, however these more reactive things can happen later in the afternoon when your energy is spent and you don’t have to think. I do most of my errands between 3:30-4:30pm for example; I beat the traffic and take 1-2 things off my to-do list.  4. Embrace Serendipity What’s the first thing you do after a meeting, yoga class? What do you do when you are in line at the store or sitting at a red light in your car? You are probably like most people, you check your phone for the latest message or announcement. These in between moments used to be amazing times to pause and reflect, but instead we use them to tune into the world instead of ourselves!  Try on the daily practice of mindfulness, looking deeper into the moment and tuning yourself to the grandeur of this moment. Your brain gets a break and you get access to a new level of imagination, wonder, awe of the world around you. Like when we were kids, remember? Added bonus, you might spark a conversation with that person sitting in line in front of you who has an idea or connection that could help you in some way. Who knows, they might inspire you to do something spontaneous and out of your norm. This is the goal. Change is constantly changing and we need to tap into the moment to harvest the wonderful life that is already right in front of us.  5. Prioritize Mindfulness One of our biggest challenges today is to be able to focus and minimize the stress in our everyday lives while taking on what matters most to us.  Be aware of the cost of your constant connection, take note how many times you check your phone, Facebook, Instagram, Twitter and email in a day and then estimate how much time that is over the next year. You will be astonished by how much time you are actually giving away to distraction over mindfulness. One trick I use daily is to design into my day windows of non-connectedness and stimulation. I use these mindful time blocks to think about and plan out my major projects and musings. 

Robindra Mohar Festival Producer, Business Consultant & Yogi Entrepreneur

Being Mindful In A Distracted World

Photos by Jenn Clara Photography


10 Things You Need to Know

About Sinister 7 Ultra By Brian Gallant

Photos by Raven Eye Photography


inister 7 Ultra is a 100-mile trail run through the Rocky Mountains around Crowsnest Pass, Alberta. To many, it has become the penultimate endurance challenge, and the race attracts runners from around the world. After eight years of observation, here are some things that you need to know in order to conquer the Sinister 7. 1. IT’S TOUGH – REALLY TOUGH Let’s not sugarcoat it – this race will beat you up. There is deadfall to climb over. There are creeks and bogs to cross. You will fall on wet roots and rocks. If you cannot finish the race in 15 hours, you will be running in the dark. The course is relentless. Just when you think you have seen the toughest climb, you turn a corner and get hit with a bigger one. The route traverses remote wilderness, and racers must prepare to be self-sufficient. 2. TRAINING AND MORE TRAINING The best and most obvious way to be successful is through physical training. There are hundreds of training plans, so it’s up to the individual to decide how to approach this challenge. While there is no particular maximum or minimum, you need to constantly ramp up your weekly mileage as you get closer to the race. The bulk of the training should be on trail and involve hills (and more hills, and more hills) so that you get a sense of the 5,300+ metres of climb. It also helps to train at night, as it is very likely that you will run in the dark. 3. THE WEATHER There is a high likelihood that you will suffer some effects from both high heat and cold. The sky can be clear with 35˚ Celsius, and then send biblical rain and hail moments later. During the day you will often see racers crowding around creeks like gazelle cooling off at a watering hole in the desert. Debilitating heat is likely the #1 reason that racers DNF. Despite the daily highs, the temperature in the Rockies often plummets to near freezing at night. Every year we respond to a handful of hypothermia cases generally due to runners going out unprepared, but accidents happen and you can get soaked. Have the right gear! 4. IT’S WET Of the seven legs, you are guaranteed to get wet


on legs 2, 3, 4, 5, 6, 7, and possibly on leg 1. Most stages require at least one small creek crossing, which is refreshing, but it can also contribute to blistery feet. Runners often have towels, fresh socks, and dry shoes waiting for them at transition areas between stages of the race. 5. DRINK + EAT Competitors can burn upwards of 10,000 calories during a 100-miler, and even seasoned ultra runners sometimes overlook proper hydration and nutrition. Hydration is key to keeping your system going. Once dehydration sets in, you will not feel like eating. We offer aid stations stocked with easy to eat, high-energy snack foods, but if you have your “secret weapon” nosh, make sure to bring it. 6. EMBRACE THE SUCK Even with solid training, you will push your body way beyond what it would normally endure. Cramping, soul crushing fatigue, and vomiting are common. This can be partially mitigated by hydration and nutrition, but mental fortitude is the best remedy. Competitors often turn to antacids or painkillers to regulate discomfort, and this also needs to be carefully managed as it may cause all kinds of other problems. Embrace the pain and learn to push past it. 7. HAVE A PLAN Take the opportunity to get to know what you are up against. Visit the website and review the course. Use social media to ask past racers what to expect. If possible, attend the annual training camp so you can see some of the course firsthand. Once you have a good sense of the challenge, plan your run and set goals for each section of the race. Runners often get out of whack due to fatigue and environmental factors. Do not let this discourage you – adjust your plan and keep moving. There is a cutoff at the end of each stage so you need to plan to be ahead of these times and don’t use it as an excuse to quit! 8. THE BREAKING POINT Leg 3 – Ironstone Mountain (aka “Satan’s Sack”) is the breaking point for many racers. Even though you will be exposed to the sun for much of this leg, the trail can be relentlessly muddy, leaving you simultaneously scorching hot and soaking wet. If you can push through Leg 3 and feel healthy, your chances of finishing are far higher.

9. IT’S MOSTLY MENTAL Like Yoda said, “Try not. Do or do not, there is no try”. Well before the race, every thought should be, “I will finish – I will meet my goal”. When your body is shutting down and delirium sets in, your mind will give you a thousand reasons to quit. Something as simple as uncomfortable underwear becomes unbearable. You need to dig deep and find that one reason why you will finish. 10. BE INSPIRED Despite everything that might happen, the energy at Sinister 7 Ultra is electric. Competitors become friends and support each other through some of the toughest moments imaginable. That is the spirit of the people at Sinister 7 Ultra, and the trail running community as a whole. You will have fleets of people encouraging you along the way, so let them help you to your goal. You will see some stunning, remote places that few get to enjoy. Embrace those moments and revel in the experience.

Healing & Renewal From the Canadian Coast Looking to the ocean for its abundant therapeutic resources, Melange is adding four Body Treatments, Cellulite Treatments, Facials, and Anti-Aging Treatments to the menu. Our supplier is proud to be one of the only product developers using raw unadulterated forms of indigenous coastal ingredients to create the formulas and protocols for these exciting new treatments! In addition to the raw indigenous ingredients, we’re also incorporating proven anti-aging actives, plant and herbal extracts, natural plant oils and essential oils into the formulas. Canadian Glacial Clay – Formed hundreds of thousands of years ago, this clay is found only in Canada and has been used for centuries by Frist Nations for healing & wellbeing. What makes this clay so unique and therapeutic in comparison to many other clays/muds, is its superfine colloidal particles and the ionic nature of these particles. The ionic particles deeply penetrate to attract oppositely charged bacteria and toxins and draw it out through lymphatic drainage points. This clay is rich with over 30 identifiable minerals and is a pH of between 6.5 and 7.3 making it ideal for skincare. It is detoxifying, re-mineralizing, anti-inflammatory with natural anti-bacterial properties.

Integrifolia Pacific Kelp –Pacific seaweed rich in vital nutrients, micro minerals, fatty acids and essential amino acids, Vitamins including B12, and naturally occurring anti-oxidants is harvested from the remote areas of Northern British Columbia Canada. It is one of nature’s oldest and most powerful nutrient rich superfoods also contains: Alginate - the seaweed stalks contain a gel which is rich in polysaccharides and helps to soothe and heal the skin. Mannitol - made up of sugars and sterols, helps to draw moisture into the skin Fucoidan - helps to heal and protect the skin tissue works well for signs of age including wrinkles. All harvesting is conducted under strict guidelines supporting First Nations interests and government harvesting policies to ensure that no negative impact to the environment occurs. In areas where the clay and seaweed are hand-harvested no shipping channels exist: helping to keep the area well protected and pristine. Watch our website ( for promotions as we debut these beneficial and therapeutic new treatments.


109-2055 Premier Way, Sherwood Park, AB Phone: 1-780-570-0225 Website:

Spring is in the air and that means golf season is right around the corner. As well as checking your clubs over, now is the time to make sure your body is fit for the demands of the game. by Karen Ramsay, Physiotherapist and Certified TPI Golf Movement Specialist

Did you know that the golf swing is one of the most complex movements in sports? To generate a proficient swing requires the body to be flexible in some areas while stable and strong in others. For example, poor shoulder rotation is often the cause of an open club face at impact resulting in a slice. By working on improving shoulder mobility, significant improvement in your ball flight pattern can be achieved. For the lower body, exercises for stability and core strength will help your long game by giving you the support and power to increase club head speed. Proper movement is also key to preventing the low back and shoulder injuries that seem to plague golfers.

The Golf fit program offered at Sherwood Park Sports Physiotherapy begins by testing each golfer on a complete set of movements developed by the Titleist Performance Institute (TPI), a golf industry leader in exercise and golf fitness programs. From the results, our TPI certified therapist then designs an exercise program specific to the individual comprised of stretches and exercises necessary to correct that person’s deficiencies. Golf fit is beneficial for golfers of all ages and handicaps. Exercise programs and modifications are especially beneficial to those that have struggled with past injuries or have undergone total hip or knee surgery. The key to a successful golf season is to start now. Golf fit and the TPI movement screen allow everyone to complete the same early session testing and training as the best golfers in the world. So come on in and let us put together a great preseason program. You have nothing to lose but more golf balls.

The following exercises are key in developing the upper back mobility needed for a great golf swing. They can be performed every day and should not produce any pain.

Upper Back Rotation #1 From kneeling, sit back on your heels and rest forward on your left forearm. Bring you right hand up and place the back of your hand in the small of your back. From this position twist yourself lifting your right elbow up and back.

Upper Back Rotation #2 From kneeling, sit back on your heels and rest forward on your left forearm. Bring you right hand up and place your palm behind your head. From this position twist yourself back, lifting your right elbow up and back.

Windmill Stretch From a deep squat position, reach right arm straight up while you twist your head and body to look up at your hand. Repeat on the other side.

Spring-clean your head by Dr. Ganz Ferrance


his is the time when many of us think about the renewal of spring. This means the ripping apart of the house looking for dust bunnies and old items to get rid of. It’s a smart and healthy thing to think about having a cleaner home - but did you ever stop to think that this could also be a great opportunity to apply a similar process to your head and the way you think. An orderly clean physical environment is important for good health and an enjoyable life, but an orderly and supportive mental/emotional environment is even more important! Here are some strategies for doing your internal spring-cleaning.

1. Ask “Do I still need this?” There are lots of things we do or think that have just become habits. They were useful at some time in our lives but may no longer be necessary, or worse, be holding us back now. It’s always a good idea to see if things still fit in your life the way you need them to. If they don’t, give yourself permission to let them go and try something different. It’s important to replace them or else you’ll default to your old ways when you’re not paying attention. 

2. Look for hidden dirt (damaging beliefs) When you’re cleaning, it’s not enough to get the obvious dirt. You need to find the hidden stuff too. This is also true for the way you think. We all have things we do or think that’s based on some faulty beliefs. These are so deep that we often think of them as “true” and “just the way things are” if we are even aware of them at all. You need to ask yourself WHY you think or do the things you do and see what the supporting belief/philosophy is that’s driving that. I recently realized that I have trust issues. Once I realized that, a lot of my behavior and way of seeing the world made sense to me. Now I get to work on doing and seeing things differently. 

3. Remember it takes energy to keep it clean After you clean your house, you have to maintain the clean. The same is true for changing the way you think. Once you make the decision to change something, you then have to remind yourself daily (even hourly or several times a minute sometimes) of the new way you now think and behave. Be patient and gentle with yourself. It’s not steady improvement. It’s more like a baby learning to walk. You’re going to fall down a lot, but if you stick with it and don’t beat yourself up you’ll be established in your new way after a while. 

4. Expect chaos If someone comes to your house when you’re in the middle of cleaning, it’s going to look like a chaotic mess. When you’re cleaning your head it’s no different. Expect to feel a bit chaotic and out of sorts. Your relationships and routines will also be in flux. Even the positive new stuff you’re doing is going to feel “weird and wrong” but stick with it. It feels worse before it feels better - but it will eventually feel better!

5. You don’t have to do it alone Many people ask for or hire help when they’re spring-cleaning (and/ or to keep things clean). This is also a good strategy to use when you’re spring-cleaning your life. A good professional that you trust and feel safe with can help you make and maintain the change you’re looking for. I’m doing two  online classes coming up in the next couple of months to help with this. One is on beating your burnout, stress, and depression. The other is improving your communication and relationships. My team and I also provide one-on-one support if that’s more your thing. If you would like information on these please send me an email with “class” in the subject line and ask to be put on the list for information. You can also call my office and leave a message 780-428-5433 (LIFE).  And remember, you don’t have to wait until spring to do some “cleaning”. You get to improve you’re life any time you want. So, good luck with your “spring-cleaning”. 



LIGHT SHRIMP SCAMPI WITH KALE PESTO GLUTEN & DAIRY FREE I had avoided pasta for years because wheat pasta used to upset my stomach so much, but now with so many other pasta options available I have discovered some that are easier on my digestive system and taste amazing too! I chose to go with Gogo Quinoa spaghetti and while it was cooking I prepared a super easy pesto using kale and nutritional yeast, which lends a delicious cheesy flavour, sans cheese of course. I thought the kale might be overpowering but when it is balanced out with basil, lemon, and olive oil it is wonderful and it brought a ton of green goodness to the dish. To bring in the protein I chose to go with extra large (sustainably produced) tiger shrimp that I picked up from Planet Organic. The shrimp were huge, like mini lobster tails, I was in heaven! Shrimp is a great protein option to have on occasion when you’re in need of a quick meal as it cooks in minutes, literally! You could of course use any other lean and lighter tasting protein option with this dish such as chicken breast, white fish, or even scallops. This recipe definitely hit the spot. Full of rich garlicky flavour with bits of spice from the chili flakes and bite from the kale pesto. I was definitely pleased with the end result.

PREP TIME: 15 mins COOK TIME: 15 mins TOTAL TIME: 30 mins

INGREDIENTS For the Shrimp Scampi: 6-8 extra large shrimp, deveined and shelled 1 clove garlic, crushed 1-2 teaspoons of chili flakes 1 tablespoon earth balance spread (for dairy free) or organic butter ¼ tsp salt ¼ tsp pepper 4oz dry quinoa spaghetti or other pasta of choice For the Kale Pesto (makes a small batch of 6 servings - you will have leftovers!): 2 cups kale ½ cup raw pine nuts a handful of fresh basil leaves juice from 1 whole lemon 2 tablespoons nutritional yeast 1-2 tablespoons olive oil (add more if you prefer an oilier pesto) salt to taste

INSTRUCTIONS Add water to a large pot and bring to a boil. While the water is heating up prepare the Kale Pesto by adding all the pesto ingredients to a food processor and process until smooth. (You may need to use a spatula to scrape the sides as you process the pesto.) Transfer the pesto to a bowl and set aside. Once the water reaches a boil, add in your pasta and cook according to instructions. While the pasta is cooking, heat a large pan over medium heat and add in the earth balance/butter, garlic, salt, pepper, and chili flakes and heat to a simmer. Add in the shrimp and sauté for 5 minutes until pink. By this time your pasta should be done. Drain the past in a colander and add the cooked pasta to the pan with the shrimp scampi. Toss the pasta to coat lightly with the ‘sauce’ and divide evenly between two plates. Add a large dollop of the pesto to each plate. Save the rest of the pesto for other recipes by storing in the fridge for up to 4 days.

Christal Sczebel is a Certified Holistic Nutritionist and the Owner of Pure & Simple Nutrition located in Edmonton, Alberta. She is also an avid blogger at her little space on the web:


Healthy Living Is Attainable And Sustainable By Everyone By Sophie Gray

Photos by Tricia Victoria Photography

My name is Sophie Gray. I’m a personal trainer, a holistic nutritionist and the voice behind the Way of Gray healthy living programs. I’m also the girl pictured here. Photos of me, like this one, are posted, pinned and shared round the worldwide web and hashtagged with words like #jealous #dreamtummy and #perfect. But those pictures aren’t the whole me—I also have a weakness for nachos and you can bet there are days when the last thing I want is to go to the gym. I imagine when my polished photos get posted and tagged with praise, the person sharing is not talking about the me who’s home in pajamas, binge watching “The Mindy Project.” Perfection is a tough concept to live up to. I used to beat myself up for not making it to the gym or slipping up on my diet. I thought I had to workout obsessively and limit the calories and pleasure I derived from food to see results. Thankfully I’ve learned there’s a better way. Yes, I exercise, but I’m no gym rat. I value clean eating, but not every meal I dish up is the consummate healthy plate. And that’s okay! A nourishing life does not have to be extreme. Healthy living can be as easy as choosing to take the stairs, or going for a walk during your lunch break. It can be as simple as drinking loads of water, and eating more green things. It can be as uncomplicated as going to the gym (not every day—I recommend a more manageable 4 days per week) and opting for natural, unprocessed foods. The results of this lifestyle reach far beyond weight loss. Quick fixes and fad diets might work (in the short term) for your waistline, but wouldn’t you rather make changes that can positively impact all areas of your wellbeing? Clients at Way of Gray come to me motivated to work on their physical appearance. For lasting change, I first encourage directing focus to the inner self. Life is short. Do you really want to spend it worrying about how many calories you have consumed and burnt each day? I hope not! Our lives abound with things and experiences to be grateful for. Instead of quantifying life in terms of carbs, let’s opt to reflect on how fortunate we are. Physical fitness changes can easily stem from an approach that prioritizes the inner self. It’s about respect. Without any intentional intervention from you, your body is doing everything it can to ensure there is air in your lungs and blood in your veins. By moving your body, eating well, getting enough sleep and managing your stress, you are recognizing that incredible, hardworking body and showing it due respect. Ask yourself: Am I ready to offer myself the appreciation I deserve? Good! The lifestyle I advocate does not require you to move into the gym, give up your favorite foods or be obsessed with numbers on a scale, so what are you waiting for? YEG Fitness readers interested in checking out my way of living can use the discount code “yegwayofgray” to receive 20 percent off my programs. They feature full-length follow along workout videos and yummy recipes all found at




Photos by Vivid Ribbon Photography


n this edition of YEG Fitness, we’re continuing with our theme of introducing our readers to great local restaurants that are incorporating health inspired local ingredients in their menus. While not everything on the menus are great for the waistline, we believe there is still benefit in sharing the stories of locations that use sustainable practices in their meal planning and bring their customers high quality ingredients sourced from local producers. This month, we sat down with chef/owner Paul Shufelt of the recently opened Workshop Eatery.

3. What is one signature dish served at Workshop that FIts your vision of local, sustainable food?

1. What’s the meaning behind Workshop Eatery? Where did that come from?

There are many dishes on our menu that highlight great local ingredients, like our Pork n’ Beans, featuring Irvings Farm Pork loin with great white northern bean cassoulet, or the Duck Duck Couscous, which features wonderful Moosewood Acres duck breast, and sour cherries, but perhaps the one I am most proud of is our Cobb Salad. Yes, a salad. This dish features butter lettuce, peppers, cucumbers and tomatoes, all grown locally year round by Doef’s Greenhouse. It’s topped off with a hard-boiled egg from Four Whistle Farms, and maple bacon from Irvings Farm Fresh. The produce from Doef’s is reliable and delicious. As a chef I am proud to serve it, but as a business owner, I am also grateful to have such a consistent reliable product available to us. With the continuing impact of climate change it would seem that produce prices are on a rollercoaster ride, with quality ranging from good, to poor, or even unavailable, due to flooding, drought, and freezing. It’s great to know that we can count on them year round and I believe that this is the way we must all look if we wish to continue to eat the way we do. It’s hard to get more local than that, unless of course, you’re speaking of the ingredients that we grow right on the property, like our honey, micro greens and garden vegetables.

The name Workshop Eatery came as a result of the raw space I was given and the concept I wanted to create. During the process of opening I was bouncing around several names. While away on a golfing trip with my father and a trusted friend we drove by a bar named Workshop. We never went in, and I couldn’t remember what the place was even about, but the name stayed with me. When we returned to Edmonton we walked through the space together. As I saw the garage door leading to the space, the concrete floors, the exposed beams the name just felt right. The icing on the cake was that we wanted to have an open kitchen, for all to us working at our craft, in our “workshop”. That’s how our place came to be. 2. Your menu is all about locally sourced, seasonal products. Why was this important for you when developing the restaurant? I believe firmly in trying to work with products found in our backyard. Now, it is Edmonton, and we do suffer from winter about eight months of the year, but I do my best to find what I can locally. It was an important aspect of our restaurant for many reasons. Perhaps the most important one was to “walk the walk” and try to live up to the standards of the building we reside in. Buying locally helps to lessen the impact on our environment, by way of reducing carbon emissions caused during travel. It also helps to lower waste due to travel days, and allows us to have product in our hands fresher. It helps to support the local economy and farmers, and it also allows us to get to know the people producing our food and what exactly goes in to making it. This is something that the general public is more aware of and wants to be educated about.

You can make this salad for yourself at home. Head to the Old Stratchona Market and grab yourself the produce from Doef’s, some farm fresh eggs, a pound of bacon from Irvings, and whip up a delicious blue cheese ranch (or pull a bottle out of the fridge if you have to) and you’re all set!


4. Why did you choose the Mosaic Centre for your location? That’s a great question. In this case it was less a matter of me choosing The Mosaic Centre as it was the building choosing me. It all began with a chance meeting back in March of 2015. During a luncheon at NAIT I was seated next to a lady who worked in the Mosaic Centre. She was speaking with a colleague across the table about how incredible the new building she was working at was. She then mentioned that they were looking for a restaurant or cafe tenant. It piqued my interest, we exchanged cards, and then I sort of forgot about it. At that point I had pretty much given up on the idea of opening my own place. Twenty years in the business had jaded me and made me less optimistic about the potential of actually making a go of it. A couple of days later though I received an email from that lady, reiterating how amazing the space was and that if I was interested I should reach out. That weekend it so happened my daughter had a birthday to attend in the neighborhood. With the family in the car I took a little detour and stopped by the building. My wife and I peered through the windows like a couple of voyeurs. We both felt pretty excited about just how unique the architectural style of the building was, but we were both equally terrified about just how far south it was. I arranged to meet with the landlord, under the guise of opening a new place with my previous employer. When we met I spilled the beans that this would be my own venture. I could sense her hesitation, especially when she probed me about my concept. The truth was, I hadn’t really given the concept much thought, but as we toured the building, learning about it’s environmental footprint, seeing the bees on the roof, the solar panels, the open concept office space, the garden beds, and finally, the restaurant space, it came to life. How could I do anything but a restaurant focused on seasonal cuisine, using sustainable ingredients, with a strong emphasis on local? We immediately clicked. I could see her passion for her project, and she could see my eyes get big with the potential of what this space could become. Months later, the Workshop Eatery was born, and the rest is history!


The Workshop Eatery is located at 2003 91 St. SW Check out their website at

NAIT Hockey’s Rise to Dominance by Clinton Senkow


f you aren’t familiar with NAIT Men’s Hockey, their tradition runs deep. In the early 80’s, led by Perry Pearn, they won numerous championships and became a threat to win every year in the Alberta Colleges Athletic Conference (ACAC). The ACAC is currently comprised of 9 Alberta and 1 Saskatchewan post-secondary institutions. After leading NAIT to six league and national championships over fourteen seasons, and winning seven coach of the year awards, Pearn moved up the coaching ranks ultimately landing in the NHL. He currently finds himself as an assistant coach with the Vancouver Canucks. This goes to show that NAIT has built a rich tradition that promotes both coaches and players to the highest levels. Once Pearn left NAIT, the program experienced some ups and downs, never truly gaining the dominance they once had under his leadership. Step into the present season and things are starting to look like they did when Pearn was at the helm. Currently the team is 20-0 to lead the ACAC, and they are showing no signs of slowing

down. They stepped into this season as defending ACAC Champions and started off on the same foot by capturing the University of Alberta Brick Invitational Tournament where they beat two-time defending CIS national champions, the University of Alberta Golden Bears. They followed that victory up with a win over the UBC Thunderbirds, which was a huge accomplishment for the NAIT hockey program, and shows the dedication and hard work that went into making NAIT one of the most sought after hockey programs in Canada. Commitment to excellence on the ice is important, but current head coach Mike Gabinet is focused on developing players as both students and athletes. Gabinet graduated with a four-year degree from the University of Nebraska - Omaha in the NCAA where he captained the team in his final season. He knew the importance of having something to his name once his playing days were over, and this is something he preaches to his players. He also believes in having a “team first” attitude, which has become a cornerstone for the program. Their experience in the NAIT program serves players well whether they go on to continue a career in hockey or join the workforce. Photos by Vivid Ribbon Photography

Making sure all players are in top physical shape is another area of focus for the program. This is achieved through four high tempo practices per week and two games on the weekend. The team also does at least 1-2 off ice workouts during the week. This shows the determination and hard work that both the coaches and players are putting into creating a world class program at NAIT. With the success of the program, the team first attitude instilled by the coaching staff runs deeper than just the players playing days. The program is graduating players on to lucrative careers beyond the ice with their NAIT diplomas or degrees. If a player chooses to keep playing after attending NAIT, the program is becoming known for preparing players for the transition into professional hockey. Last year Michael Piluso accepted a contract offer to play professionally in Germany and Head Coach Mike Gabinet says “four or five of our current players are looking to make the jump to pro at the end of this season.” To give you an inside perspective of what a hockey player does to stay in shape during the season, we caught up with NAIT men’s hockey strength and conditioning coach Matt Yaworski to share with us a workout the players do during the season.

1. Single Arm DB Snatch x6 each arm Starting in a sumo deadlift posture with DB on floor between feet, begin movement by extending through knees and hips with DB in dead hang; as DB clears hips, drive elbow up while keeping DB as close to body as possible; finish by extending through elbow, driving DB overhead in an explosive movement.




2. DB Goblet Split Squat x8 each leg Holding DB in a Goblet position at chest level, step back into a split squat position; keeping balanced posture, lower rear leg in controlled 3 second tempo down to ground; pause without letting knee touch ground, and come back up at a 1 second tempo to starting split squat stance.


3. Single Arm DB Press x6 each arm Press single DB while maintaining balance and core stability on bench by using opposite arm as stabilizer; maintain contact on ground with both feet, increasing your stability; focus on controlled deceleration and full range of motion.




Complete each exercise in this workout as a circuit of 3-5 sets >>>>>


4. Single Arm RDL x6 each arm Holding a DB in one hand, at a 10-15 degree angle away from body at side, slowly lower into an RDL (Straight Leg Deadlift); take care not to hyperextend knees, and hinge at hips, do not bend through lower back; lower at a 3 second tempo, come up from body explosively through hips at the top of the movement.



5. Single Arm DB Farmers Walk x15m each arm


In a tall upright posture, hold one DB at a 10-15 degree angle away from body; Walk in a straight line, in a slow controlled fashion, keeping your upper body rigid by contracting core and stabilizing muscles; use opposite arm out to side for balance if necessary.

If You’re Raising A Child Athlete, Think Long Term by Phil Daly

Photos by Jeff Kelly on location at Firstline Training


ne of the most commonly asked questions when talking about youth training is…. “When can my son or daughter start training and how can they start?” The answer to this question can vary depending on the child. Parents tend to feel pressure to get their son or daughter a trainer because they see other parents hiring trainers for their children. One thing we must always keep in mind when training the younger generation is that every athlete is different and may develop quicker than others. So when should we start?  There is no exact age that we should start training our youth for sports. We hear it more and more these days about putting our kids in a variety of sports rather than one specific sport. This theory could not be more correct. Ideally we want our kids to become better “athletes” and the way we accomplish this is by exposing them to different neuromuscular patterns. Now what is “athleticism” you might ask? Athleticism is the ability to execute fundamental movements at a specific or unpredictable speed with precision during physical activity or sports.  There is no specific combination of sports that would create the “ideal” athlete, however we want to expose our young athletes to the fundamentals of movements, such as running, jumping, crawling, pushing, pulling, kicking, throwing, squatting, lunging, and twisting. These movements are seen in a variety of different sports from baseball to soccer, lacrosse and something as simple as wrestling. Allowing our young athletes to try a variety of sports (structured or not) is the beginning stages of a strength and conditioning program. Now will our kids excel at every sport put in front of them? No, and that’s just fine! Our young athletes need to learn to struggle with sports. This in turn will help them in the future with their chosen sport.


Unfortunately as kids grow older it becomes more difficult for them to play multiple sports. This problem can come from “same season sports”, costs of multiple sports and or location. Not every town or city offers every sport. With that being said we come to the common scenario of sport specification. At a certain age some kids make a choice of which sport to pursue. This age may come sooner for some kids and later for others. In my experience with hockey, this age is around the 13-14 year range. I know this is younger than you would expect, however if he or she wants to excel at their specific sport them must focus solely on that sport. Are there exceptions? Absolutely! Some athletes will develop later than others and begin to excel at other sports at a later age.

Strength and conditioning in hockey are now more familiar with each other than ever before. Years ago, a player would show up to training camp to get in shape. Now when you show up to camp they test you to make sure you are in shape. This pressure has trickled down from the NHL level to the Bantam levels. Coaches want to see that you are dedicated to developing into a better athlete/hockey player. This is where professionals like me come into play. Our goal as fitness professionals is to not only educate our young athletes but also coach them through the process of a strength and conditioning program. When we are training our youth in a gym setting there are plenty of things to be aware of. The number one thing is safety. We don’t want to put our athletes in a vulnerable position that could lead to potential injury. Every sport should be trained specifically to that sport. Doing a sport analysis is necessary before a strength and conditioning program is designed. When designing a program for a young athlete we want to make sure we have a progression and a regression for each exercise. This will allow us to test the athlete in a safe manner knowing we can make the exercise easier or harder for the athlete if they excel. Building a strong foundation for youth athletes is essential for successful strength and conditioning program. A strong foundation is the building block for a successful training program; “core” training is that foundation. This is the type of training that should be done with young athletes at the beginning of a training program. We often see young athletes go through dramatic growth spurts and end up with what I like to call “baby deer syndrome”, kind of awkward and not exactly sure of his or her feet. Working on young athletes hand eye co-ordination, and agility are important for them to help them prevent or transition out of this phase. We want to make the transition from a child to an adolescent to an adult as seamless as possible. When it comes to our kids we want the best for them; that’s undeniable. So do your research and be sure who you trust your kids with when shopping for a trainer. Make sure that your son or daughter is training with an experienced certified fitness professional. 


Yoga A

sense of calm tranquility and mindfulness fills the air. I’m sitting with over three hundred people at the Edmonton EXPO Centre as part of the 2015 Bust A Move event after just completing one of the hardest workouts of my life. The ladies from Barre Body Studio had me wondering how it was even possible to move the way we just did. Then it happened. Many in the room were already familiar with who was coming up next on stage. People start running back onto the floor to get their mats out and ready for what was to come. Little did I know that the next 40 minutes would forever change the way I thought about yoga. Joe Lomnicki is not your typical yoga teacher. He doesn’t look like a yoga teacher. He doesn’t talk like a yoga teacher. He doesn’t play the kind of music you normally hear in a yoga class. This class was more Jack Daniels and Rock and Roll than Herbal Tea and MC Yogi. And I loved it… I knew that at some point we needed to spread the word about his particular take on yoga to our readers. His brand is as unique as he is. If you haven’t checked out one of his classes yet, this is yoga according to Joe. YEGFit: You’re a big guy. Not the “typical” yoga size... What got you into yoga? Joe: After a lifetime of competitive sports, pounding weights in the gym and hard living including over sixteen years of football up to and including CFL training camps and practice rosters, injuries had taken a great toll on not only my physical body, but also my mental state. I have had 3 major knee reconstructions, multiple concussions and spinal fusion. I had no idea what was to come once I began this amazing new journey of peace and softness. While recovering from my third knee surgery and working out at the gym I felt I was missing something. Riding the bike, lifting, and cross training was getting boring and on top of that I was going through a very difficult break up with my fiancé and knew I needed to do something different. I had access to so many different programs at the YMCA through my membership and saw yoga! I remembered doing a few classes back when I played football and figured it would help. I was looking for an alternative to physiotherapy on my knee and therapy for my head and my heart. I had no idea as to what I was about to stumble upon. From the very first class it spoke to me I had no idea at the time what it was saying but I knew there was more. Within a few months I was attending three to four classes a week working out daily and feeling better than I ever had in my life. In the very near future I was attending ten to twelve classes a week. The gym was non-existent and my body loved it. After a lifetime of competitive sport, pushing harder and faster all the time riddled with various joint injuries and concussions, this whole “being mindful and kind to my body” was making sense


According To Joe and the results were undeniable. I was surrounded by some of the nicest, kindest, most caring people ever and was always being encouraged to embrace all these new things that were in so many ways helping me become a much better person and kinder more compassionate human. YEGFit: How would you describe your style of yoga to someone who has never attended one of your sessions before? Joe: If I was to describe my “style”, it would be an opportunity to allow people to truly be themselves in every way possible, they don’t force anything foreign but rather encourage them to discover what they need is within themselves. It’s not in deities or a lifestyle, how we dress, what we eat and drink or the music that resonates with us it’s about what makes them better and happy.  I’m a simple guy in many ways and what I share is simple. I often say I am not a teacher or an instructor and I sure as heck aint no “gurugi” and sit upon no throne. I’m a “sharer”. I simply share what I have experienced and learned along my journey with those who come and maybe something reaches them and encourages them to really be themselves genuine and authentic in whatever way it’s real for them.  I share freedom to have fun. To “not be so serious, it’s only yoga”. Turn the corners of their mouth up and smile, struggle, fail, triumph, unleash their inner awesomeness.  We all have it. We just show it and unleash it differently. There’s way more people that don’t practice yoga than there are that do, so part of my journey is to make it accessible with a welcoming and comfortable and relaxed space and energy.  YEGFit: Love your choice of music during your yoga sessions. What’s on the playlist for your classes? Why the choice of music? Joe: Music is a powerful energy. We all have it in different ways and like different things - rhythms, beats, and lyrics. To me it’s like yoga. There’s no one class that works for everyone so why would the music played in class be any different?  When I started practicing yoga and experiencing different styles, I noticed the music varied from class to class, as did the students and the style. One thing that always got me with “yoga style music” was “what the hell” is this? Now don’t get me wrong some of it was cool. So very different to what I had been exposed to over the years, but some honestly I just didn’t like.   Very few teachers went outside of the box with their music. I smashed the hell out of it.  Why wouldn’t I listen to music that I liked? Music that made me feel good, happy, sad, tearful, thought invoking, music that touched my heart in a way. If it made me feel something it would surely do the same for others. Whether it’s rock n roll, gangster rap or hip hop in a Powerhouse class or the chilling sweet tunes of R n B, soft rock and jazz and hell even country in a Gentle Joe Yin restorative class.

Photos by Vivid Ribbon Photography on location at Lahari Yoga

I started out slowly. I threw in a different song here and there and got encouraging feedback and suggestions and it snowballed from there. Hey if they’re coming to class and want to hear something they love, if it fits it’s played. From AC/DC to Eminem, The Beatles and Blackstreet, Dr. Dre and Dean Martin. There’s something for everyone in every class. But no class is complete for me without The Eagles and Adele.  YEGFit: Yoga is still predominantly attended by women. What kind of benefits can men enjoy? Joe: The benefits for me is equal to that of women and maybe even more so in a way  that we have traditionally been a little harder on our bodies. Men have egos - WE DO!!! I say this loosely but I think it’s part of our genetic make up. I know that’s going to ruffle feathers but hey that’s what I do at times. The straight benefits are increased flexibility. I don’t just mean in a physical sense but in flexibility in how we view things, how we face them and how we find acceptance. A great many men (and women) come to yoga for something physical and leave with much more.  Improved immune and digestive system, increased brain function, stress relief, increased focus and productivity. It challenges your entire body. A well balanced class will get to every corner of your body, physically, mentally, emotionally and for some spiritually and how can all that not be good for us dudes.  YEGFit: As a former high level competitive athlete, how do you see yoga benefiting other athletes and what would you say to young athletes about incorporating yoga into their training programs.  Joe: My CFL career was short lived and had few accolades.  When I sit around having beers with my former teammates nearly every single one of them say that if they did it over, yoga practice would be one of a few things they would add to their training regiments.  The results are right there for them. A higher level of focus (in the zone as we say)  and balance. It makes no difference what sport you’re in. Balance is huge. Physical strength is equally important, as is joint strength. Nearly every career ending injury is a joint injury. Our connective tissue needs to be built up as well. Yoga offers huge benefits to help this.  Mindfulness is another advantage. In that I mean listening to your body, being more attentive to pain and injury. The old adage “no pain no gain” is not true anymore. Yes, we need to push our limits in order to be challenged beyond our boundaries. We need to fall flat on our faces in the pits in order to obtain the strength to pull ourselves up and be the top 1%. It’s through challenge and

discomfort not pain where we grow and learn. Our bodies need time to heal and recover and a balanced yoga practice brings these things into your life. When I started practicing yoga, I thought I needed to look and act a certain way. I almost felt as though if I didn’t I was missing out on things and although in many ways I felt great, I also didn’t feel true to myself. I think is important for our growth to be open to new things. To experience an “out of our comfort zone” level of activity, but also not force it. It has to be natural. I often say “don’t search for it, let it come to you.”  Be open to it and it will find you. Ask yourself what “it” is. You need to figure that out. It’s different for all of us because we are all uniquely awesome in our own way.  Cutting through all the smoke and bullsh*t as it were. Making it accessible to those who don’t want the dogmatic esoteric angle, why do a pose that honours a Hindu god if you don’t believe in Hindu gods? It’s not a religion so why try and make it that. Be who you are!!!! If that’s what you love then love it with all your heart. If you like drinking fresh raw juice or kombucha or maybe it’s red wine and gin? Does it really matter in the end?  What makes you a better person? How can you become kinder and more compassionate? What makes your heart smile? What are you passionate about? That’s what’s important. I don’t speak with an Indian Asian accent, I don’t wear hemp clothing, no Mala beads, no crystal pendants no pictures of Ganesh in my living room. I find a balance between my corporate career as a business development manager for a heavy-duty drivetrain component distributor and rebuilder. I coach football and share yoga with football teams and all girls national level fastball teams, hockey schools and pro sports teams. I eat steak and drink alcohol. I love fresh greens and meditative prayer. There’s F bombs in my class, inspiration in my words, experience in my teachings, sunshine in my smiles, warmth in my hugs, love in my heart. For all of that I feel pretty F’ing AWESOME. IN THE END ONLY 3 things matter:

How much you love How gently you lived  And how gracefully you let go of things not meant for you. 

Holistic Health and Wellbeing in the Workplace Enbridge’s Canada-wide Wellness Program by Ed Buhl

The concept of workplace health is continuously evolving, creating new opportunities for employers who want to offer meaningful programs to their people. As with many employers, Enbridge offers traditional benefits, including access to an Employee and Family Assistance Program, but we wanted to do more to positively impact the health and wellbeing of our people. We wanted to become industry leaders in this space. In May 2015, we launched a Canada-wide wellness program in partnership with Preventure, a company that helps organizations develop and launch tailored wellness programs. The program provides tools, resources and opportunities to engage our people and their families in maintaining and improving three aspects of their wellbeing: physical, mental, and financial. The focus on these three aspects of individual health is intentional, resulting in a more holistic, well-rounded program; we wanted an integrated program that went beyond a focus on physical health. The program is available to everyone at Enbridge, as well as to their spouses, and we designed a program for everyone, regardless of their current health status or wellness goals. Program features and tools include: • Wellness portal – allows employees and their spouses to access wellness program information, tools, resources, challenges, and more, from work and from home. • Annual on-site biometric screening clinics – in 2015, we offered free, confidential biometric screenings at Enbridge field and office locations across Canada to ensure that our employees and their spouses could learn about their biometric health numbers and identify potential health risks. • Health Risk Assessments • Exercise logs • Exercise examples and planner • Meal planning and food log • Recipe analyzer • Challenges relating to physical, mental, and financial health • Online workshops • A local wellness ambassador The program is designed to enable people of any ability to keep their health top of mind and to take action, whether it’s tracking steps or minutes of activity, understanding and tracking the types of food being eaten, recognizing and understanding mental health, or even creating a budget. We offer financial incentives to encourage participation in various parts of the program. The only required component of the program to earn incentive dollars is the completion of a health risk assessment (HRA), which lays the groundwork for a person’s wellness journey by identifying prevalent risks and readiness to change, allowing tailored content to be offered through the program. However, if an individual chooses not to complete their HRA, they may still participate in anything offered through the program. In addition to financial incentives, we encourage participation by offering challenges throughout the year. The challenges aren’t designed to be competitive in nature, as we felt it may be a barrier to participation for some. Instead, individuals are encouraged to challenge themselves to achieve and exceed their own wellness goals. In 2015, we held two challenges – one physical activity challenge that encouraged people to participate in and log physical activity for a six week period, the other a mental health awareness workshop designed to help raise our collective understanding of mental health issues. Launching a Canada-wide wellness program was a huge undertaking, given the thousands of employees we have across dozens of locations. To support the success of the program, we have volunteer wellness ambassadors at each of our office and field locations. Our ambassadors are liaisons with the team responsible for running the program. They watch and listen for what’s working and what isn’t, bringing to light successes and challenges that help the program


evolve so it continues to meet our people’s needs. Our participation rates have far-exceeded expectations, with 77% of eligible employees participating in the program. We’re proud of how our people have embraced this program and in how engaged they’ve been in participating and providing constructive, positive feedback. A wellness program, regardless of size and scope, represents an investment in the health and wellbeing of people, the most important resource of any organization. Workplace wellness programs are growing in popularity as employers start recognizing some of the following benefits: • Differentiator as an employer of choice, given that these programs are still not widespread • Drives employee engagement • Can contribute to a happier, healthier workforce, reducing the effects of stress in the workplace • Can help contain or even reduce health and disability costs For participants, the benefits are even more impactful: • Learn meaningful, practical skills and knowledge to positively impact their own health and wellbeing • Better able to handle and manage stress • Can lead to a reduction in injury/sickness • Can positively impact productivity at work Regardless of the size of your organization and the scope of the wellness program you may be considering, there are a number of thought-leaders and vendor partners who have information and solutions worth exploring. Developing the right program for your culture and people takes time – time to understand what your people and your organization want to get out of the program, time to determine how you’ll encourage participation and integrate the program into your other benefits or wellness offerings, and time to find the right partners to achieve success. We are thankful for our partners, Towers Watson, who helped us learn what “best-in-class” was and to set our vision, and Preventure, who worked with us to achieve that vision.

Physical, Emotional And Spiritual Wellbeing All Part of Edmonton Catholic Schools by Lori Nagy

The backbone of every great employer is the fantastic employees that work for them. If it wasn’t for those employees putting forth their best efforts every day one couldn’t be a great employer. So what can employers do to ensure that their employees continue to stay engaged? Create a healthy workplace that offers physical, emotional and spiritual wellness options for their employees. Edmonton Catholic Schools works in partnership with the City of Edmonton to provide not only discounted single admission passes which can be used for facility admission with access to drop in programs and arenas but also participates in a corporate wellness program which allows employees to purchase discounted annual, monthly or multi admission passes to be used at all City facilities. Employees are also able to access YMCA memberships at a discounted rate. Additionally employees working in the downtown Catholic Education Services building can participate in weekly yoga classes led by experienced instructors, as well as take part in the fully equipped exercise room in the basement, which is open to employees any time during the day.


While Edmonton Catholic Schools believes that physical wellbeing is important, we also believe that emotional and spiritual wellbeing cannot be overlooked. With that we offer both an Internal Employee and Family Assistance program along with services available from Homewood Health. Employees are encouraged to access these benefits that assist with a variety of matters, including counselling, life balance and health issues as well as career planning. These programs are integral to the emotional wellbeing of our employees.

As we are a faith based learning environment, we also want to ensure that our employees have a variety of spiritual wellness activities available to them. In cooperation with Newman Theological College, ECS offers free online certificate courses to staff members. There are five week courses that range from Catholicism to Scripture to Prayer. There are 50 different offerings in all. There is also the opportunity to spend an afternoon with colleagues, in the spring, learning more about the faith and integrating that learning in unique opportunities, such as social justice activities, contemplative mini-retreats, tours of other faith traditions and theological discussions on a variety of topics. Once a year the entire staff gathers to celebrate Faith Development Day. This is an opportunity for the staff to come together to celebrate the gift of faith and the freedom of its expression, through keynote speakers and fellowship in music and Eucharist. Additionally every Tuesday morning, beginning at 8:30am, staff at Catholic Education Services are invited to participate in the Eucharist or Liturgies of the Word. Employees of all faiths are invited to join. Other ECS sites have other opportunities for staff to gather in faith. An important aspect of emotional and spiritual wellbeing within the workplace is creating relationships with those that you spend a significant portion of your waking hours with. ECS promotes coming together at key times throughout the year to celebrate not only faith based activities, such as Christmas and Easter celebrations, but also recognizing achievements such as long service.



1. Aerobic Exercise 2. Healthy Eating - Nutrition Education 3. Recreational Team Sports 4. Lunch & Learn Sessions 5. Home Budgeting/Financial Planning 6. Blood Cholesterol Testing 7. Health Fair 8. Blood Pressure Screening 9. Blood Glucose Screening 10. Flu Shots

I like my job. I feel that I am well rewarded for the effort I put in at work. I am happy with the balance between my work time and my leisure time.

My employer encourages breaks to help reduce stress.

access to wellness How often does your employer offer wellness activities?

I receive personal recognition for the work I do.

I have access to healthy food options at staff events/meetings.

My employer covers cost of health & wellness activities.


YEGFITNESS - March/April 2016  

Get more at

YEGFITNESS - March/April 2016  

Get more at