YEGFITNESS - Sept/Oct 2019

FITNESS + NUTRITION + WELLNESS

Rising To The Top

CURLING, FUNCTIONAL FITNESS, BODY POSITIVITY, PLANT BASED ATHLETES + MORE!

ISSUE #32

PLUS

SE P T | OCT 20 19 YEGFITNESS.CA

Karen Percy–Lowe

BUILDING A BULLETPROOF

Body With a change in season often comes that feeling of wanting to switch up your normal routine.

We are often motivated to try something new, and head into the new season with a full head of steam! Your mind and your body will greatly appreciate this change, but what happens when you get too fired up and your body isn’t prepared to handle the new demands?

To prevent injury, and keep your body sharp, try to initiate a general routine of accessory exercises that will help keep you prepared for any

physical challenge! If you are someone that enjoys challenging yourself with new sports and activities, try these accessory exercises that take your body through full range of motion and require the activation of multiple muscle groups. Adding these exercises into your training routine will help make your body resilient to anything you throw at it! Try these exercises on their own, or mix them in to your current training routine. Start off with 3-5 sets of each exercise, but feel free to change it up as you get comfortable with the movement.

Overhead Press & Carry

Landmine Squat Press

Banded Axe Chops

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Will improve strength and stability through the shoulder complex and the core.

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This movement combines full lower body movement in a squat, with a single arm shoulder press.

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This incorporates core strength through rotation.

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Use a kettlebell or dumbbell, and don’t be afraid to go a little heavy!

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This builds functional strength and recruits rotational core stability.

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Keep your midline nice and straight!

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Perform 7-10 reps of shoulder press.

Try to keep your body straight as you come up from the bottom of the squat.

Choose a band that is challenging but allows you to control the movement through full range of motion in both directions.

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Then, with the core braced, walk with the weight in a locked out position.

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Choose a weight that challenges you in the locked out position, but allows you to complete 7-10 reps per side.

Keep the core braced as you rotate, but don’t hold your breath.

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Choose a distance that challenges your endurance in the overhead position.

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Repeat using the other arm.

For another challenge try adjusting your foot position and perform the movement in a lunge position, or when standing on one leg.

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Repeat using the other arm.

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Repeat on the other side.

780- 455-5068

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contents FEATURE

SE PT/O CT 1 9 10 #IAMYEGFIT 15 PLANT BASED ATHLETES 24 RISING TO THE TOP FEATURE

28 HEALTHY RECIPES 30 CURLING - CANADA'S WINTER PASSION

34 KAREN

PERCY-LOWE COVER PHOTO BY DES ILES

We can help you tell your story.

ADVERTISE WITH US Contact info@yegfitness.ca for more information.

36 HOW TO MAKE IT AS A PERSONAL TRAINER 38 STEPPING STONES TO HEADSTAND 41 TRAIN LIKE A NAVY SEAL 43 THIS IS WHAT HEALTHY LOOKS LIKE 46 FUNCTIONAL FITNESS

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Treadmills

Rowers

Ellipticals

Accessories

Strength

Pickleball

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

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

Edmonton family owned & operated since 1962

physiquefitness.com

editor’s note Ahh, September — my favorite month of the year.

EDITOR TJ Sadler tj@yegfitness.ca

I love how the River Valley explodes in vibrant colours, and the brisk morning air melds with the unexpected warmth of afternoons. It’s back to school or back to work for many of us and it’s a time to reconnect with ourselves and our loved ones after a busy summer of vacations and late patio nights. Our schedules are finally becoming familiar and the routines are more predictable.

CREATIVE DIRECTOR Joel Berg

It’s a time for me personally to reflect on what’s to come during the next few months leading into the busy holiday season. I don’t wait until New Year’s to make these reflections, rather start planning these changes now so I’m already in full gear by the time the next year rolls in.

COMMUNITY DIRECTOR Nelson Moreno nelson@yegfitness.ca

An essential element of this annual review is a deep dive into the values that shape and inspire my life: What’s most important to me? What lights me up? What brings true peace, joy, and satisfaction into my life?

PHOTOGRAPHERS Jeffrey Paul Kelly Des Iles

As I began to contemplate these questions recently, a few key ideas quickly rose to the surface, offering a preview of my year:

SOCIAL MEDIA Hannah Sadler

To connect more often with my wife, family, and friends.

To play with my kids more — the yardwork and vacuuming can wait.

To do things with people who bring joy to my life.

EDITORIAL ASSISTANT Melissa Lilley Printed in Edmonton, Alberta, Canada.

To stay fit in ways that bring me joy and support optimal health; to focus less on measurable results and more on feeling strong and healthy To feed my body (with good nutrition), my mind (with a good book instead of social media), and my soul (with more yoga and self-care).

To balance the personal and professional by setting boundaries (no work email after the supper!) that respect my family and my team.

For me, these words and statements come together to create what’s essentially my mission statement: to live a healthy, meaningful, joy-filled life.

When was the last time you revisited your values? What lights you up? Jot down the words that come to mind. Find images in magazines that speak to you. These exercises may just help you make forward progress, too.

In the meantime, settle in, grab a cup of coffee, and enjoy latest edition of YEG Fitness.

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

The fitness and nutritional information in this publication are not intended to replace professional medical advice. Readers are encouraged to consult a health professional before beginning or changing in their fitness or nutritional activities. Opinions expressed in this publication are those of the contributor and not those of YEG Fitness or its employees and associates. Advertising in this publication does not indicate an endorsement by YEG Fitness.

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Time to regroup and focus for the fall! If you haven’t been blissed out with our yoga, now is the time to try it! Use promo code YEGFIT to purchase a $25 one-week unlimited class pass!

contributors

Angela Zawada

Brandyn Powelske

Nicole Broadhurst

Shannon Droeske

Angela Zawada is the founder of Metta Yoga Edmonton, lululemon athletica Ambassador and mother to two active boys. Growing up on a tobacco farm in Ontario, she moved to Edmonton to play volleyball with the University of Alberta Pandas. After completing her Bachelor of Science Degree and a member of the team for three national volleyball championships, she turned to yoga to keep her body and mind in shape. Angela turned her passion for sport, sweat and connection into a successful community of yoga studios in Edmonton and Calgary.

My name is Brandyn Powelske, and I am a Physiotherapist that works in Edmonton at a locally owned and operated clinic called Pursuit of Motion Physiotherapy. I grew up in the City and graduated from the University of Alberta form the MScPT program in 2014 and have been working as a clinician ever since. I have an interest in pain sciences, pain management, patient-centred and interdisciplinary care models and knowledge translation.

Nicole Broadhurst is a Registered Acupuncturist (RAc) and Traditional Chinese Medical Doctor (TCMD) specializing in Sexual Health and Reproductive Medicine.

Nicole graduated from the Doctor of Chinese Medicine program at ACATCM in Calgary, AB. She enjoys working with individuals and couples wanting to grow their family, restore their sexual vitality, achieve a balanced mental state and mitigate suffering. Nicole pushes to innovate the way we have been taught to view, and judge, sexuality along with the way we tend to approach this area of ourselves. Unconventional and innovative, Nicole continues to show you a different way to see your sexual vitality and the that of humanity.

Shannon Droeske is a Certified Advanced Teacher of Meditation, Ayurvedic Mind-Body Coach and Brand Strategist. Using a process of (re)action, Shannon guides her clients through the conscious creation of alignment and brand identity based in the nature of who they are. Teaching up-to-date and practical marketing skills, her clients are confident and empowered in sharing their brand stories, connecting with their audience, closing sales and thriving in their business.

APPRECIATE. WHERE YOU STARTED.

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

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

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The Best Foods to Eat Before and After Your Workout

BY MAXINE TOBIN When it comes to fitness, there are certain universal questions that experts hear almost every day: How can I get the most out of my workouts?

How can I lose weight faster, burn the most calories, and feel energized enough to power through every training session? While there are other elements that may affect your unique situation, there's one simple answer that applies to all of these questions: Eat! More specifically, eat the right foods at the right time.

Like many women, I used to think the best way to lose weight was to work out hard and wait until mealtime to eat. I now know that the key to getting and maintaining a knockout body is a combination of regular exercise and eating the right foods at the right times. (Read: Not starving myself!)

Keep reading for tips about what to eat before and what to eat after a workout to burn the most calories, stay energized, build lean muscle, lose weight, and speed up recovery.

The Importance of Eating Before Your Workout Whether you eat or don't eat before exercise, research shows the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach.

Here's why: When you're hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you're not giving yourself the fuel you need to power through an intense training session.

What to Eat Before a Workout The best pre-workout bite contains some form of complex carbohydrate and a protein. The key is to have a mixed bag of complex and simple carbs so that the release of energy during your workout is slow and steady throughout your routine.

Here are some of the best pre-workout meals and snacks to keep energized during your workout.

• Brown rice (1/2 cup) with black beans (1/2 cup) • Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup) • Banana with almond butter (2 tablespoons) • Apple with almond butter (2 tablespoons) • Multi-grain crackers (10) with hummus (3 tablespoons) • Oatmeal (1/2 cup) with berries (1 cup), sweetened with stevia or agave • Apple and walnuts (1/4 cup) • Whole-wheat toast (1 slice) with a sliced banana and dash of cinnamon • Greek yogurt (6 ounces) with trail mix (1/4 cup)

The Importance of Eating After Your Workout During exercise, your body taps glycogen (the fuel stored in your muscles) for energy. After you've cranked out that last rep, your muscles are depleted of their glycogen stores and broken down. When it comes to what to eat after a workout, eating or drinking something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.

The sooner you start refueling, the better off you'll be. Research shows that your body's ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you're finished.

What to Eat After a Workout?

According to the Journal of the International Society of Sports Nutrition, consuming protein and a little carbohydrate is best immediately after exercise.

Try these quick post-workout meal ideas to speed up recovery, maximize exercise benefits, and help maintain lean muscle: • Protein shake made with half a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source) • Salad with roasted chickpeas (1/2 cup), light olive oil, and vinegar • Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup) • Quinoa bowl (1 cup) with blackberries (1 cup) and pecans (1/4 cup) • Whole-wheat bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar • Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa • Grilled chicken (4 ounces) with sautéed or steamed vegetables (1 cup) • Omelet (2 eggs) stuffed with sautéed vegetables (1/2 cup) and avocado (1/4 of fruit, sliced) • Grilled salmon (4 ounces) with a baked sweet potato (5 ounces) • Whole-wheat bread (2 slices) with tuna (3 ounces) mixed with hummus (2 tablespoons), spinach leaves (1/2 cup) • Chocolate milk (1 cup) Y EGF ITN E SS

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HEATHER & DAVID NEDOHIN

PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

Heather Nedohin, Manager Sherwood Park Curling Club David Nedohin, President and Co-Founder of Scope AR

1. It's Sunday morning, what are you most likely to be doing today?

HN - I would be hitting the lake's calm waters by 8am with David and driving the boat for him to barefoot. I am up next and then our girls to waterski or wake surf. Breakfast back at the cabin and then back on the water kayaking with the dogs for their swim. Repeat more water sports till the end of the day.

DN – Summer. I’m at the lake hoping for calm water so that we can hit the Slalom ski course or go barefoot waterskiing well before any other boats are on the lake. It’s an entire family event with Heather and both of our daughters (Halle and Alyssa) living for our "Lake-Time". This is usually followed up by a big breakfast with Crepes (made by my daughters) or possibly even a special “grandma pie”. In the winter, I’m either living at a curling club coaching Alyssa, or cheering on Halle in Ringette. The odd weekend off (which is very rare), you can find me on my snowmobile at the lake or in the mountains!

2. If you didn't do what you do for a living, what would you love to do?

HN - I would love to fly helicopters for Air Rescues.

DN - I have had my own businesses for so long, that if I did not have Scope AR, I’m sure it would just be another startup. However, I also took over the reins of the Inner City Agency Foundation for 10 years, which is a wonderful charity founded by a great Edmonton business leader and philanthropist (Bruce Saville). I think if I was not working on a startup, I would love to be involved in donating time to charities helping those in need here in Edmonton.

3. What is your favourite curling memory?

HN - Winning the Scott Tournament of Hearts in Red Deer, Alberta in 2012. Our team was Team Alberta in the host province and nothing was more exhilarating than the crowd after we made it through the semi-finals by a measure and then capturing the title. Playing in front of so many family and friends was electric. So fun.

DN - Wow, there are so many great memories. I definitely think that travelling with Team Ferbey to any of our many trips overseas are all so special. Although we were fortunate to win so many events, the friendship is really what I will cherish the most. However, winning the Brier at Rexall in front of 18,000 fans on the last shot of the game is something that will always give me shivers when I think about it. Oh yeah, meeting the Queen, and have a *few* drinks with the Duke was pretty cool!

4. If we were to peek in your gym bag right now, what would we find?

HN - Yoga mat, water bottle, towel.

DN - Runners and a change of clothes. I have a really complete gym in my basement which is try to use as much as possible.

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5. What’s your favourite thing about the Edmonton area? 8. What is at the top of your bucket list?

HN - I love the variety of options of activities you can do. The river valley connects us all from corner to corner. We here in Sherwood Park can access it from the Snow Valley Ski hill and peddle our way through the many parks. Hills are plentiful...feel the burn!

DN - I love that there is so much to do in Edmonton and the surrounding area to keep active. Even in the winter, I love getting outside and especially at the lake where we sled, snowmobile, and where I build a skating rink and curling rink on the lake! I see so many people doing different things in the river valley, in the mountains, or so many other things there is truly something for everyone. I think it is important to always keep active in any season, and Edmonton offers that!

6. Where is your dream vacation destination?

HN - African safari with the family.

DN - Watching my older daughter, Halle, as she plays Field Lacrosse for the University she is committed to (2020), at Grand Valley State University and coaching or cheering on my other daughter Alyssa as she continues in her path of curling (or whatever else she chooses).

I live for watching them and truly look forward to being there every step of the way!

9. What is your favourite TV show?

HN - The news. I barely watch tv but enjoyed watching Games of Thrones and Vikings.

HN - A lake and yoga mat.

DN - I don’t really watch TV, but I do get into the odd Netflix series. Suits, House of Cards and Stranger Things are up there. I’m more of a movie guy - and yes, a super-hero nerd! lol

DN - I think If I had time, I would love to drive from Coast to Coast across Canada. I have so many places I have visited or lived and would love to return, or would really like to see for the first time.

10. What is your favourite way to stay fit and healthy (besides curling)?

7. What's the most common misconception of curling?

HN - Lake, yoga, biking and David's gym in the basement.

HN - That it’s easy or boring. We might make it look easy on tv but once you are on ice, it's slippery. The balance and finesse required is harder than it looks. Once you understand the strategy, it is like a chess game full of key moves. A simple game full of physical and mental benefits.

DN - I really like to workout in my home gym - typically crossfit-style WOD’s. Otherwise the lake is amazing. Waterskiing has always been my passion, and in fact when I was much younger I was part of the Canadian Team for Barefoot Waterskiing for about 10 years. Being on the water is my happy-place, and whether I’m on my feet or on a ski, it’s an amazing workout!

DN - As part of Team Ferbey, we feel we were an important part of changing the sport into what it is today. You no longer can truly compete without being elite in every aspect of an athlete including fitness, mental training, nutrition, and of course the skill to play. Days are gone when late nights and too many “sociables” were part of winning. When asked if you can have a drink while curling, the answer is “of course, just like you can in beer-league hockey”.

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MUSCLE SORENESS There’s Sore and There’s Too Sore

BY BRENT KASTELIC, BSKin, MScPT, One Performance and Rehab

So you’ve just got back from summer holidays and you’ve decided it’s time to get back into the gym. Your first workout is rough but you feel great afterwards. That is, until the next morning. You struggle to jump out of bed because you’re so sore. You ask yourself, did I do something wrong? Did I do too much? Here’s what you need to know about muscle soreness and few strategies to relieve it.

What is muscle soreness?

Muscle soreness is something most of us have experienced at least once in our lifetime.

Whether it was from a workout, playing a sport, working in your back yard or even from moving furniture around at home. Muscle soreness is a side effect of stress put on your muscles. It typically occurs after strenuous exercise, doing something your body isn’t accustomed to. During a typical workout, you stress your muscles resulting in the breakdown of muscle fibers. The next couple of days, your muscles repair themselves. They become larger and stronger, and become better prepared to handle the stress of your next workout.

Is muscle soreness good or bad?

In most cases it is a good sign, as it means that you are getting stronger and properly activating specific muscles. In other cases, severe pain, swelling and limited mobility during or immediately after a workout may require a visit to your local Physiotherapist. On a more serious note, mus-

cles can break down too much leading to kidney damage and will require seeking immediate medical attention.

What is ‘DOMS’?

Now that you’ve been hitting the gym on a consistent basis for a couple of weeks, you decide to add a couple new exercises and increase the intensity of your workout. The next morning you wake up and surprisingly feel pretty good. Later on that day, you start to feel sore and the next two mornings you continue to feel worse. This extreme soreness that your experiencing is known as DOMS, delayed onset muscle soreness.

DOMS is typically experienced 24-72 hours after a strenuous workout. It is a result of exercise that stresses the muscle tissue beyond what it is accustomed to. This can be done by simply adding a new exercise, modifying your intensity, adding in eccentric movements or training without sufficient rest breaks.

Can I still go to the gym or workout if I am too sore?

This is when you really need to listen to your body and be a bit more strategic in planning your next few training days. Depending on your body split, training another body part is a good idea. Maybe adding an extra recovery or rest day might be a good option as well. I think that the biggest thing that you need to consider is giving your muscles enough time to recover and prevent overtraining. Overtraining is more common than you think and can result in symptoms such as extreme fatigue, illness or even lead to injury.

How do I relieve or prevent muscle soreness?

If you want results, muscle soreness isn’t something that you can avoid completely. The best way to relieve muscle soreness is to stay active and perform some gentle exercises, like walking, swimming and stretching. Light exercises such as these will increase blood flow, allowing muscles to return to a normal resting sensation thus increasing the time of recovery. A proper warm up and cool down would also be encouraged to help reduce post exercise muscle soreness. Heat or ice can help provide some immediate but temporary relief. Heat increases blood flow and relaxes tight muscles while ice helps to decrease inflammation and swelling in the damaged muscles. Passive modalities such as compression, cryotherapy, hot/cold baths, electrostimulation etc. are becoming more and more popular especially in the athletic population but again provide temporary relief. I think the most important way to prevent muscle soreness is cross training. By varying your workout routine and cross training, your muscles become better conditioned. When muscles are better conditioned, workouts will yield less muscle tissue damage, less soreness, a faster recovery and less risk of injury.

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Think You Can’t Make It As A Plant Based Athlete?

Think Again.

PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

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Floriane Paccoud Having had a personal weight loss of over 50lbs, I know first-hand what it takes to transform one’s body.

I transitioned to a plant based diet at the same time as I started my weight loss journey and it had a huge impact on my health. It's truly amazing what a nutrient dense diet can do for the body when it comes to vitality and athletic ability.

Fast forward 10 years. I am now a Personal Trainer and Holistic Wellness Coach. I help my clients achieve a balanced lifestyle that encompasses all dimensions of health & wellness though a plant based approach. Of course, not all of my clients choose to live a vegetarian/vegan lifestyle, but educating them on the benefits enables them to make informed food choices while complementing their fitness goals.

From struggling with being overweight, and then making my personal transformation, has enhanced my passion for fitness coaching. Helping others accomplish their goals and feel the level of empowerment that comes along with taking charge of their health is my ultimate objective.

I try to create a training environment that not only motivates, but also empowers individuals to continually challenge themselves. Choosing plant based, whole food options is a powerful component when it comes to fueling your body, while also staying conscious of our ecological footprint.

I challenge anyone reading this to try going plant based for 1 week, to experience all the benefits first hand!

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Kerry Koble I was born in Edmonton, and have been a leader in the fitness community for over 23 years. Starting as a Personal Trainer, Group Fitness Instructor and Big Box Gym Manager I eventually moved through Provincial and National Fitness Competitions earning myself a pro card. From there, I transitioned into the world of professional dance, running an entertainment company, while teaching and performing.

I am currently the Master Franchisor for Oxygen Yoga and Fitness Alberta, overseeing the operations of 8 locations and teaching a variety Group Fitness Classes and Yoga.

I have been active all my life, and started teaching classes when it was normal to wear a thong on the “outside” of your shorts. ;) The fashion since then has drastically changed but my love and passion for athletic movement and helping others achieve their health and fitness goals has not.

I grew up in a typical Albertan meat and potatoes kind of family. Like many people, I was told I need milk for strong bones and meat for strong muscles. In my 20’s, I started looking into plant based diets because I was concerned about animal welfare, and the negative health aspects of meat and dairy. Unfortunately, I became fearful of being “anemic” and affecting my dance ability and career, a huge myth many people succumb too. When I hit 30, I knew I needed a change. I had done the old style body builder diets of enormous amounts of meat protein, rice and some vegetables with little fat and was feeling tired, sluggish, had slow recovery, was constantly getting sick and unable to keep up with the intense physical demands of dancing 50 plus hours a week.

I dove back into the research and found veganbodybuilder.com, a website devoted to plant based athletes. I was so inspired and felt confident I could make the transition as well. I cut out dairy and meat instantly, but kept fish and eggs for a while. I immediately noticed a reduction in inflammation, faster recovery time, less mucous in my body and increased energy. Within a few years I completely transitioned to vegan. I turned 40 this year and I’m the healthiest I’ve ever been. Not just my body…. my hair and skin have improved, my iron and B complex levels are higher, my quality of sleep and energy levels are amazing. I often hear that people are shocked to find out my age… I have no doubt its a result of a plant based diet.

I also believe that we are what we eat. The research proves we are ingesting excess hormones and chemicals with meat and dairy, but we also absorb the fear and pain that animals feel during the slaughter process at a cellular level. Spiritually, I feel better knowing I’m not contributing to the unnecessary suffering animals are forced to endure.

I encourage everyone to start adding more plants to their diet, even reducing meat and dairy by 50% will go a long way in improving your overall health! It changed my life, and I’ve seen it help many others.

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Laura Creswell I have been eating a plant-based diet since I was 14 years old. My decisions to become vegetarian and ultimately vegan was rooted in the aspiration for better health. Since I made the switch, I have only seen improvements to my mental, physical and spiritual vitality.

As a teenage vegetarian I competed in long distance track and field, triathlons and half marathons. In University I studied engineering which was an 80 hour a week commitment. Determined to keep up my physical health in my early twenties I participated in group fitness classes centered around high intensity interval training six days a week. Graduating with my degree and starting a career as a consultant I learned that being a modern-day athlete whose job is not centered around fitness requires energy. Despite working some 12-hour days, I rarely back down from the opportunity to run stairs or hit an 8 pm boxing class.

In recent years I have begun to learn more about the importance of having strong mental health. I work to achieve that through daily yoga practice and meditation.

I truly believe my health and vitality is grounded in my approach to eating a plantbased diet. I am grateful daily for my wisdom as a child to make the shift for my health and look forward to decades more of eating a whole food plant based diet.

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Nick Del Bianco My name is Nick Del Bianco and I am a former professional athlete who represented Canada in both beach and indoor volleyball. After retiring last year, I transitioned towards helping others perform at their highest levels through performance coaching at Archetype and with my own company, The Athlete Wellness Academy.

I made the switch to a plant-based lifestyle while playing my last professional volleyball season in Switzerland. The initial switch came because the cost of meat in Switzerland was so high my wife started to cook more plant-based meals. During this time, I was diving deeper into my own health and wellness as I completed my Health Coaching Certificate. Due to the coupled effect of trying to make affordable meals and uncovering the positive effects of plant-based living, I decided to give it a try.

Twelve months ago, I started eating plant-based meals and began to feel more energized, and noticed an enhanced immunity to colds and flus.

With my overall health and wellness improving, I was able to show up to practices with a new energy that allowed me to get more out of each training session. And when the flus ran through my team, it always passed by leaving me unaffected.

As an athlete, when you hear about something that can enhance your performance, your interest peaks. This usually fades as you uncover that most of these “magic” solutions are in some way detrimental to your health or come with a huge financial strain, or they demand making big changes.

However, adopting a plant-based lifestyle not only increased my health and wellness but has turned out to be a more affordable way of living. And the best part of it is, it was surprisingly easy.

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Foam Rolling and Self Myofascial Release

BY ROBYN CARIGNANÂ Physiotherapist, Pivotal Physiotherapy

What is Fascia?

Fascia is an important connective tissue made primarily of collagen that can be found throughout the body. It is found below the skin, surrounding our muscles, bones, organs and nerves. Myofascial tightness can result from a variety of factors such as microtrauma (from a hard workout), overuse syndromes and traumatic injuries. Tight fascia is associated with increased DOMS (delayed onset muscle soreness), poor biomechanics, poor body alignment and reduced muscle strength/function.

What is MFR?

What type of SMFR tools are there?

Foam rollers, lacrosse balls, tiger tails, spikey balls. There are a wide variety of tools you can use ranging from gentle to more aggressive. Tools like lacrosse balls are great for the shoulders and the glutes, whereas foam rollers work great for the thoracic spine, quads and hamstrings. Tools like the tiger tail work really well for people who find it difficult to maneuver on a foam roller or to get down onto the floor. There is no right or wrong tool. Choose a tool that works best for you. This way, you will be more inclined to actually use it.

Myofascial release is a type of manual therapy performed by clinicians such as physiotherapists, chiropractors and massage therapists. It involves applying low load, long duration stretch to the myofascial complex. The goal of MFR is to improve the integrity of the fascia by reducing tension, restoring elasticity, reducing pain and improving performance of the tissue.

What will SMFR do for me?

MFR works through several mechanisms: It stimulates our parasympathetic nervous system which tells our brain to reduce muscle tone. It has been shown to improve arterial function and blood flow. It also results in improved tissue hydration.

Reduced DOMS. Various amounts of pain and inflammation can be associated with exercise depending on the intensity, duration and type of exercise preformed. Delayed onset muscle soreness is the tenderness/stiffness upon palpation or movement of a muscle as a response to the micro trauma induced during exercise. Studies show that foam rolling after exercise can reduce muscle tenderness. This means quicker recovery and faster return to exercise.

What is SMFR?

Self-myofascial release is a technique used by individuals to target areas of fascial restriction without the assistance of a clinician. It has become increasingly popular among active populations as a form of injury rehabilitation/prevention and for the maintenance of healthy tissues.

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Improved range of motion. Multiple studies have shown improvement in range of motion of the ankle, hip, knee and lumbar areas after SMFR. Research suggests that foam rolling can increase ROM by increasing tissue temperature and changing the fascia from a more solid-like gel to a fluid state.

Improved Performance. Many researchers have studied the effects of SMFR on muscle performance. The exact mechanisms are not clear; however, the evidence suggests that SFMR plays a role in reducing neural inhibition, thus enhancing communication between the brain and the muscles.

TIPS ON FOAM ROLLING/SMFR:

1. Don’t press too hard. Allow your tissues to relax into your SFMR tool, not the other way around. Contrary to popular belief, SMFR should not be painful.

Some discomfort is okay, but is important to relax, breath to allow the parasympathetic nervous system to take control. The parasympathetic nervous system works to reduce tone in the muscle and fascia. Too much force applied on a foam roller is only going to reinforce the pain-spasm cycle and keep your sympathetic nervous system awake. This is our bodies fight-or-flight response system which is not helpful during recovery.

2. Take your time. Studies show that spending 1.5-3 minutes per body site will provide the best results.

Aim for approx. 20 minutes post exercise. Make sure you move slowly and methodically. If you find a particularly tight knot, spend some extra time on that area in order for it to release. If a specific spot in your muscle is too sore, work around it until your body can tolerate pressure on that point without extreme pain.

3. Foam rolling can be a beneficial part of your warm-up routine. However, make sure you are also warming up your tissues with a dynamic mobility routine pre-exercise. Spend a few minutes with your foam roller (or another tool of choice), then get your body moving and your blood flowing. This will help prepare your body for exercise and also prevent injury. Spend more time with your SMFR tool post-exercise to aid in tissue recovery.

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Why Are Sports Bras Important & How to Find the Right One

BY JESSIE CANALI

Last weekend while doing my usual run in the river valley, I noticed something upsetting: A fair amount of women were running without good sports bras on. It was painful to watch them.

Why are sports bras important?

Physical activity makes breasts bounce up, down and even in a figure-eight. Continuous and repetitive movements can result in soreness, pain and sagging.

Sports bras are made to reduce this movement. Breasts have no muscle, yet without proper support, the skin and ligaments near the breast which give them their size and shape can break down and cause sagging. Once these ligaments stretch out, they do not bounce back.

It doesn't matter what size breasts you have, everyone experiences bouncing during physical activity. Therefore, every woman, no matter what size she is, should wear a sports bra while running or exercising.

Types of sport bras Compression bras work the way they sound, by compressing breasts against the chest to restrict movement.

Encapsulation bras have individual cups. Each cup surrounds and supports each breast. Most regular bras are encapsulation bras and have no compression.

Lorna Jane COMPRESS & COMPACT SPORTS BRA - $75.99 This maximum support bra is compressive and the ultimate in design for high impact and intense workouts. Tailor your fit with its thick and comfortable adjustable straps while the clasp back can be tightened for additional support.

Combination compression/encapsulation bras combine compression with individual cups and offer the most support.

Bra tanks are tank tops with a built-in shelf bra. These are okay for low impact activities, but not for running.

There are also differences in the type of straps the bra has. Spaghetti straps provide less support than wider straps. Racer-back straps are more supportive than both spaghetti and scoop back.

Fitting a sports bra You want a sports bra that fits well, both in the band and cup. Overall, your sports bra should feel a bit tighter than a regular bra, however, you should be able to breathe deeply and comfortably. Hook it in the middle and take some deep breaths. Is this comfortable? Good. It should be.

The band shouldn't move. It should fit snugly and comfortably. Raise your hands above your head. Did the elastic band move? If it crept up your rib cage, try a smaller band. If the bra has straps, try adjusting them.

Your breasts shouldn't bulge, pay close attention to any bulging at the top or by the underarm. Furthermore, the cups shouldn't have any wrinkles or gaps. If the cup fabric is wrinkled, try a smaller size.

Make sure there is nothing rubbing or chafing around the armholes, straps, seams, hooks, clasps or anything else. Many sports bras offer adjustable straps. Adjust them to feel supportive, yet not uncomfortable.

Furthermore, make sure the straps aren't digging into your shoulders.

Underwires are supposed to sit flat on your ribs, not on your breasts. The front (between the wire) should be against your chest bone.

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Luckily, most newer sports bras use high-tech fabrics, including moisture wicking. This can improve breathability and help remove excess moisture from sweat which can cause chafing. Cotton bras will stay wet, this can lead to uncomfortable skin irritations.

For the last step, jump up and down, jog in place, do jumping jacks. If it feels supportive, you're set! If not, keep looking.

Taking care of your sports bra Even if you've found the best sports bra ever designed, you will eventually have to let it go. Unfortunately, at some point a sports bra will lose its elasticity. However, there are ways you can lengthen its life: hand wash and hang dry them. If you can't hang dry then make sure not to use fabric softeners which kill moisture-wicking fabrics. Using a specialty laundry detergent or sport wash can help keep your hi-tech fabrics lasting much longer. Buying a special laundry detergent for your running, tennis or exercise clothing may feel like an unnecessary additional expense; however, you will save much more in the long run by not having to replace your hi-tech clothing as often.

Furthermore, if the fabric starts piling or movement increases and support diminishes... it's time to let it go.

A good sports bra should last six months to one year or approximately 72 washes.

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F E AT URE

Rising To The Top K A REN P E RCY– LOW E PHOTOS BY DES ILES

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It’s been over three decades since the famed “Bronze Bomber” was flying down the slopes at Calgary’s 1988 Winter Olympics, but Karen Percy-Lowe still recalls every second of her downhill and super G slalom skiing triumphs.

“It was the best thing that ever happened to me,” she says.

Now 52, she’s moved on to a different stage in her life where she reflects on her time as an athlete and is looking forward to her life as a mother and someday, a grandmother.

At the height of her distinguished career, Karen was one of the top women's alpine competitors in the world. A medalist at the 1988 Olympic Winter Games on Nakiska Mountain she won Canada’s first-ever Olympic Winter medal in Canada. In fact, she won two: the alpine ski racer collected bronze medals in both the Downhill and Super-G, while missing a third bronze in the combined event by fractions of a second. She also placed 4th in Downhill and 3rd in Combined Events in World Cup standings that same year.

Her first notable success came at the age of 15 when at the 1981 Canadian Juvenile Championships held at Fortress Mountain, Alberta, she placed 2nd in Downhill and 5th in Giant Slalom. Named to the Canadian Women's National Alpine team in 1984, she won her first Downhill race in international competition in a Europa Cup event held in Valzoldana, Italy.

From that event until her retirement from the National team in August, 1990, she competed in 107 races on the World Cup circuit with 25-top 10 finishes, four World Championships including two Junior World Championships, and 7 consecutive Canadian National Championships from 1983 to 1989. A consummate skier, she refused to specialize and competed in all Alpine disciplines. In 1988, she was a recipient of Canada's highest award when she became a Member of the Order of Canada, followed, in 1989, by an Olympic Champion award at The Tribute to the Champions.

Karen and her husband Kevin Lowe met when she was 22 and Kevin was one of the all-star stacked Edmonton Oilers team. The couple have four children together, including one stepson (Kevin’s eldest son) and a daughter-in-law who was just added to the family this past summer when their son Keegan married his beautiful bride. But despite the high-profile past and well recognized family name, there’s more to her than being a hockey mom – a title she openly embraces.

Last year the Order of Canada member founded the North Saskatchewan River chapter of the international WaterKeepers Alliance, which encourages the public to act as hands-on stewards for the world’s water supply. As the local chapter’s president, Karen’s fundraising efforts allow for the monitoring of the river year-round and ensure it is suitable for swimming, fishing and drinking.

“I wanted to do something in Edmonton that people would completely understand and connect to,” she says. Founded in 2009, North Saskatchewan Riverkeeper works to protect swimmable, drinkable, fishable rivers and lakes for everyone in the watershed. By working closely with Swim Drink Fish Canada and Waterkeeper initiatives across Canada, Karen’s work locally in Edmonton helps drive a national movement to connect communities to local water bodies. The partnership focuses on the development of innovative water stewardship platforms that engage everyday people and empower them with water stewardship tools that easily become a part of their everyday life … asking yourself where to plan your family beach outings this summer?

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“When I was a child, I would go camping with my parents.

They loved to camp, and I loved to go with them,” she reflects. “They always picked a campsite on water.”

The impression that these experiences left on Karen is evident in the way that she and Kevin have raised their own children, spending summers at their cottage on Shuswap Lake. “That’s their favourite place in the world,” she says.

It is memories like these that drive Karen’s passion and after years of work on water, she’s beginning to see some real rewards.

“The North Saskatchewan is the vein of our city,” says Karen. “I love the fact that people are down there more often, using it more often, realizing how great this river is for our city … knowing that the water is sacred.”

With groups like hers and the River Valley Alliance, one of the stand out features of our city is becoming more widely used. People are taking advantage of its natural beauty and appreciating how vital the river and associated parks and waterways are to our city. They have their work cut out for them as the city is constantly faced with the struggle between wanting to keep the river valley in its natural state and to keep up with modification and development as our city grows.

Karen has never been one to back down from a challenge though. She was considered an underdog at the ’88 Olympics and suffice it to say, anything is possible on the slopes of a mountain, where she knew she was no underdog.

“I had been on the podium before and I knew I could be on it again there,” she said. “I wasn’t going to the Olympics to not try and win a medal. When I did, it was magical, a dream come true. I wasn’t expected to win a medal, but in my mind, I expected to.”

Percy-Lowe is deeply involved in her community and in volunteer work. She spent a decade with Ronald McDonald Children’s Charities. Now, she and Lowe work with an overflowing handful of charities, including the Zebra Foundation, the Oilers Community Foundation and Compassion House, the latter a home for those with breast cancer who need support and a place to stay while they get treatment in Edmonton.

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If you know the Percy-Lowe clan, you know that healthy living and an active lifestyle are part of what makes up their family fabric. Their children are all grown up now and whether it’s a round of golf, or enjoying activities on the water, you can tell that fitness and healthy living were part of their upbringing being raised by two of Canada’s best athletes.

“Every time we drive up to Banff, that last half-hour drive into the mountains, I think about how lucky I was to grow up there,” she says. “It’s so beautiful and magical and pretty. I’d love to always have some connection to that place.”

Skiing in the winter and lake living in the summer make Canada (and Edmonton specifically) and great place to have raised their family. And while some professional athletes choose to leave the cold Edmonton winters for the warmth of the southern United States, the Percy-Lowe family chose to stay.

“We try to enjoy the outdoors as much as we can”, she says.

“In the winter, I spend lots of nights out watering the rink. Dealing with winter, it’s what Canadians do. You just make the best of it.”

The family did move to New York for five years during Kevin’s playing days there, but home is always home. “Edmonton is an amazing city. It’s a beautiful, wonderful place to bring up kids.

I’ve been to a lot of places and I don’t think I’d pick any other spot to bring my children up,” she says.

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BEEF & BEAN SLOPPY JOES This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.

INGREDIENTS - 4 servings 1 tablespoon extra-virgin olive oil 12 ounces 90%-lean ground beef 1 cup no-salt-added black beans, rinsed 1 cup chopped onion 2 teaspoons chile powder ½ teaspoon garlic powder ½ teaspoon onion powder Pinch of cayenne pepper 1 cup no-salt-added tomato sauce 3 tablespoons ketchup 1 tablespoon reduced-sodium Worcestershire sauce 2 teaspoons spicy brown mustard 1 teaspoon light brown sugar 4 whole-wheat hamburger buns, split and toasted PREPARATION 1. Heat oil in a large nonstick skillet over medium-high heat. Add beef and cook, breaking it up with a wooden spoon, until lightly browned but not completely cooked through, 3 to 4 minutes. Using a slotted spoon, transfer the beef to a medium bowl, reserving drippings in the pan.

2. Add beans and onion to the pan; cook, stirring often, until the onion is softened, about 5 minutes. Add chile powder, garlic powder, onion powder and cayenne; cook, stirring constantly, until fragrant, about 30 seconds.

Stir in tomato sauce, ketchup, Worcestershire, mustard and brown sugar. Return the beef to the pan. Bring to a simmer and cook, stirring often, until the beef is just cooked through and the sauce has thickened slightly, about 5 minutes. Serve on buns.

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QUICK SHRIMP PUTTANESCA Because refrigerated fresh pasta cooks much faster than dried pasta, this Italian pasta dish will be on the table lickety-split! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets a makeover with shrimp for extra protein and artichoke hearts to boost the vegetable servings (and the fiber!). If you can't find frozen artichoke hearts, sub in drained canned artichoke hearts.

INGREDIENTS - 4 servings 8 ounces refrigerated fresh linguine noodles, preferably whole-wheat 1 tablespoon extra-virgin olive oil 1 pound peeled and deveined large shrimp 1 (15 ounce) can no-salt-added tomato sauce 1¼ cups frozen quartered artichoke hearts, thawed (8 ounces) ¼ cup chopped pitted Kalamata olives 1 tablespoon capers, rinsed ¼ teaspoon salt PREPARATION 1. Bring a large pot of water to a boil. Cook linguine according to package instructions. Drain.

2. Meanwhile, heat oil in a large skillet over high heat. Add shrimp in a single layer and cook, undisturbed, until browned on the bottom, 2 to 3 minutes. Stir in tomato sauce. Add artichoke hearts, olives, capers and salt; cook, stirring often, until the shrimp is cooked through and the artichoke hearts are hot, 2 to 3 minutes longer.

3. Add the drained noodles to the sauce and stir to combine. Divide among 4 pasta bowls. Serve hot.

BEET & SHRIMP WINTER SALAD This healthy dinner salad recipe gets its staying power from protein-packed shrimp and fiber-rich barley. With a simple red-wine vinaigrette, this quick salad makes just one serving but is easy to double or triple. Look for precooked beets with other prepared vegetables in the produce department.

INGREDIENTS - 1 serving Spring Mix Salad Blend 5 Oz 2 cups lightly packed arugula 1 cup lightly packed watercress 1 cup cooked beet wedges ½ cup zucchini ribbons ½ cup thinly sliced fennel ½ cup cooked barley 4 ounces cooked, peeled shrimp Fennel fronds for garnish

Vinaigrette 2 tablespoons extra-virgin olive oil 1 tablespoon red- or white-wine vinegar ½ teaspoon Dijon mustard ½ teaspoon minced shallot ¼ teaspoon ground pepper 1/8 teaspoon salt

PREPARATION 1. Arrange arugula, watercress, beets, zucchini, fennel, barley and shrimp on a large dinner plate.

2. Whisk oil, vinegar, mustard, shallot, pepper and salt in a small bowl, then drizzle over the salad. Garnish with fennel fronds, if desired.

3. To make zucchini ribbons, thinly shave whole zucchini lengthwise with a vegetable peeler.

4. Go for sustainably raised shrimp. Look for fresh or frozen shrimp certified by an independent agency. If you can't find certified shrimp, choose wild-caught shrimp from North America; it's more likely to be sustainably caught.

5. Give grains a cooldown: To cool grains down quickly, spread them out on a foillined baking sheet. The surface area helps speed cooling, while the foil prevents any residual flavors on the pan from seeping in.

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Curling CANADA’S WINTER PASSION - TRY IT!

PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

As leaves change in colour across our great nation and another school year starts, many Canadians seek out recreational sporting activities to get themselves through the dark, cold days of fall and winter.

Throughout, curling centres across the nation will be installing ice and opening their doors for another curling season. “Come Try Curling” options are available for one to experience the sport at the introductory, intermediate or elite levels. It’s the right time to discover what curling is all about and take in the lounge features for post-game entertainment.

In whatever province or territory you reside in, curling is one of our nation’s prestigious winter sports that inspires communities to get out and be active. Curling centres are a place to gather and compete among neighbours or colleagues and then socialize among friends. Filled with fitness and fun, curling is for all abilities and ages, and a way for Canadians to entertain themselves with the roaring game.

The perception of curling as a physical sport has changed drastically over the years. Many Canadians enjoy watching elite players compete on TV at

national events such as the Scotties Tournament of Hearts or the Tim Hortons Brier, but even more love to play it recreationally themselves. Curling is a wonderful physical sport for all ability levels, from the recreational new competitor to national team members.

Now the Edmonton region, through the Edmonton and Area Curling Clubs, is highlighting the fitness aspects of the sport to newcomers through an introduction to curling for beginners.

The Edmonton and Area Curling Clubs (EACC) will be offering a FREE YEGCurl Learn to Curl session targeting those individuals who have been keen on trying curling and just have not taken that next step to do so.

Finding the curling club near your work or your home is half the battle in getting involved in a new sport and remaining engaged with the activity. To remain connected, it has to be convenient. The Edmonton Area and Curling Club association will play host to an introduction to the sport on Sept. 9, with all your local curling clubs under one roof to assist you to find the right club to match your curling desires.

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“As much as it looks easy on TV, people forget you’re playing it on ice. It’s slippery, so there’s a lot of core stability and balance,” Heather Nedohin, business manager of the Sherwood Park Curling Club at the Glen Allan Recreation Complex, said of the fitness aspect of the sport. “As beginners, going out there most of the time we feel tense to start because we’re scared to fall.

“Once we get you comfortable on the ice - typically wearing two grippers – confidence totally increases and the ability to feel safe and secure intensifies. Balance and core stability increases, and then you can slide out to throw a stone and sweep the full length of the sheet. Now a fun interactive workout begins as the team makes shots!,” said Nedohin.

“Absolutely, it’s a workout,” said Nedohin, a former World champion as a junior, who later added two Canadian titles at the women’s level nationally to go with two bronze-medal finishes at the World women’s level, “If one sweeps from hog-line to hog-line, that becomes 15-25 seconds of all out anaerobic activity.

“When one slides to deliver the rock and sweeps over the duration of a game, which is approximately two-hours, you get a great overall workout. People don’t realize how many different muscles you are using in the sweeping motion until the next day and you are so sore you can barely move. That’s why, in the off-season training, we do a lot of planks, push-ups and upper-body strength exercises in the gym to help with the sweeping aspect.”

Curling is also an excellent way to help develop the mental and social aspects of today’s society, which has become truly important in this modern day and age.

“Coming to play a game of curling is a great way to unwind and unplug from the daily distractions of life. The rink shell for me is my spot to let loose of the daily tasks that clutter my mind and focus solely on me. Between the mental stimulation of strategically calling the game as a skip, the physical adrenaline to performing difficult shots to the team bonding times off ice, curling provides me the overall wellness to feel better as a person. It’s an enjoyable escape from the busy schedule of life.”

“Curling is truly Canadian. It’s one of our favourite winter pastimes and many individuals need to embrace the game. Whether you learned it through high school, but you haven’t had the chance to get back at it, it’s a good time to re-educate yourself and get out and try it,” added Nedohin, who began playing the sport, along with family, as a five-year-old in Fort St. John, B.C. The Sept. 9 introductory event will aim to getting new participants comfortable as soon as possible, said Nedohin.

“As beginners, going out there most of the time we feel tense to start because we’re scared to fall. Once we get comfortable on the ice - typically wearing two grippers – confidence totally increases and their ability to feel safe and secure intensifies. Balance and core stability increases, and once you get into sweeping and you’re able to go from hog-line to hog-line, then you can kick in the anaerobic endurance,” said Nedohin.

Socially, curling clubs are getting “crafty”, bringing in a variety of unique tasty and beverages features to attract the new curler to enjoy the warm side of the glass entertainment and, much like golf, one can curl right from a child to the senior (over 50) or masters (over 60) level.

“Our local curling clubs are offering a new range of post-game activities,” she said. “It’s the camaraderie of having a game debrief over a beverage which is mentally and socially stimulating.”

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EDMONTON & AREA CURLING CLUBS 10

9

7

4

1 5

2 6

12

3

8 11

1 AVONAIR 4 THISTLE 7 JASPER PLACE 10 GARRISON 2 GRANITE 5 CRESTWOOD 8 DERRICK 11 ELLERSLIE 3 SHAMROCK 6 SAVILLE 9 ST. ALBERT 12 SHERWOOD PARK

The Sept. 9 introduction will cover all aspects of the sport and all interested participants can contact their local curling clubs about their open houses or learn-to-curl events, or rookie leagues to get involved. A large part is also convenience, explains Nedohin, so search out where your local curling club is on the drive home from work or within your local community.

“To get started it’s very simple, all you need is clean indoor runners and comfortable clothing to do that lunge from the position of a delivery.

That’s all you’ll need because most curling clubs will provide the broom and the slider to start,” she said. “Once you commit and are ready to be more involved, then you can update your equipment to your own fancy.”

The rules and scoring also will be taught.

“It’s a simple game. Strategy is always an element that takes time to understand, but the in-turn or out-turn draw and hit – if you get those four concepts down, you can pretty much play the game,” said Nedohin, who wants dearly to expose curling to more recreational players.

That has become a trend among leading-edge Canadian curling centres, who are finding successful new ways to drive business that veer from the traditional idea of what a curling centre looks like; in other words, don’t expect to find just one brand of beer and a jar of pickled eggs as the only offerings in the lounge any more.

“We changed our programming to better suit the demographics of our area, and we tried to sell more than just curling — sell an overall social experience,” said Chris McTavish, manager of the Shamrock Curling Club in Edmonton, which went from being on the verge of closing seven years ago to having its leagues filled every night with a wait list.

It’s the right time to discover what the sport of curling is all about and take in the lounge features for post-game entertainment.

“Quality food, quality drink, friendly welcoming atmosphere. And we found a lot of people coming to the club weren’t just there to curl; they were there for the overall experience,” said McTavish.

The E.A.C.C. brings you a chance to TRY CURLING! September 9, 2019 5pm to 8pm

Saville Community Sports Centre, Edmonton AB Instructors will be leading 1 hour sessions between 5pm and 8pm.

Representatives from the E.A.C.C. members will be available to provide information about their respective clubs.

COMPLEMENTARY Tickets and more details can be found here: https://trycurling2019-yegcurl.eventbrite.ca

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Generation (se)X

BY NICOLE BROADHURST of The Lust Project

When you think about who has had the biggest impact on your life, who do you think about? The person, or people, who have taught you about yourself and how to move through the world. Is it a teacher, a parent or grandparent? Maybe even your child, niece or nephew, or someone you mentored. Human beings have always passed on traditions, culture, love, knowledge and experience through generations. We learn and pass on our gained knowledge to our children, grandchildren, family and young ones. We gain perspective and guidance back to love, from observing the ones that have come after us. We mitigate suffering, gain perspective and obtain a new lens in which to view of our lives, through other generations stories. This process of shared knowledge between generations creates a pathway, or guide, on how to navigate through all aspects of ourselves as an individual and as a collective.

However, there happens to be one part of ourselves that seems to get cut off from generation to generation. An aspect of ourselves that leaves us all in the dark and a little lost.

Sex happens to be an area of ourselves that we have suffered with for generations, and continue to do so. Whether it was the era of oppression and secrecy or the great liberation and defiance, we have continued to suffer in the realm of Sex for generations. And quite frankly, we have not made as much headway as we could have. A method of learning is through experience. You try, you fail or triumph and you gain knowledge and perspective. This type of visceral awareness only happens through doing. Think of how much knowledge and wisdom has been gained through experience. Through stumbling, falling, getting back up and adjusting. There is also a method of observation. Through watching, conceptualizing and creating an interpretation based off of what you see.

You take what you saw, and you create a way of being based off of how it applies to you.

I never really spoke with my parents about sex, still do not for that matter.

I did not have much education through my schooling and there is not a lot of resources I came across until I really started looking, hard. Most of my wisdom I gain is through friends, experience, research, treating in my practice and by surrounding myself with other people on the same quest of trying to gain some insight into their Sexual Self. While treating fertility and sexual dysfunctions in my acupuncture practice, along with the vulnerability of sharing fears and giddiness with friends throughout my 34

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life, I have gained an enormous amount of perspective about the realm of sexual health and how we move through this aspect of ourselves. I am constantly learning through others experiences and stories. Whether painful or beautiful, there is knowledge and wisdom to be gained from every single story. I started to gain a lot of perspective from watching younger generations and how they view this area of themselves. From how they approach it and the willingness to dive in and explore.

We need to start sharing stories and conversation, about Sex, with each other. Not just with friends, but with other generations and the people around us. We are missing out on an enormous source of wisdom that could alleviate a lot of our suffering. I understand it feels awkward to speak to your children about sensuality and what the realm of sex can truly offer them. I understand not a lot of us want to even think about our parents having sex, let alone talk to them about it. But please, talk. Share stories, vulnerability, questions and fears. We are all lost in this area of ourselves, I promise you that. No one has been taught what you can gain from this wonderful piece of ourselves and the type of responsibility comes with it. The sensuality and the beauty that can be gained from connecting to yourself or a partner/s. The immense amount of pain some of us have, and continue to, experience.

I understand a lot of you are teaching your children about periods and safe sex. That is so great, it is an area of our sexual well-being that is important. And also, please teach them about sensuality and what truly connecting to this part of yourself can look like and feel like. Teach him that it is ok to slow down and truly feeling what is going on for him and his partner, on all levels, not just physically. Teach her that it is ok to have fantasies and desires and if she needs to feel safe and protected first that she deserves to and should speak that, loudly. Ask your parents if they have suffered with their sexuality and why.

We could all be learning a little more from each other, and alleviating some pain and suffering along the way. We need to be speaking and passing more on to each other. We all have a lot to learn and none of us have it figured out. I promise you that.

Nicole is a Registered Acupuncturist and TCMD specializing in fertility and reproductive medicine. Nicole treats out of Park Integrative Health in Sherwood park, AB. For further questions or inquiries please contact Nicole at info@drnicolebroadhurst.com

What Are Infrared Saunas For, And Are They Worth The Hype?

BY DANIELLE SURESTAN

What Do Infrared Saunas Do?

You’re given a chromotherapy menu, which tells you the different light therapy colors available to you, and the benefits of each type of light. It’s pretty intuitive (yellow and orange are more activating, blue is more relaxing.

The first 20 minutes felt like sitting in a colorful, less-hotthan-normal sauna. I was warm, but I didn’t have that slowly-being-cooked feeling I get after about 10 minutes in a regular sauna. At the 20-25 minute mark, things got really satisfying, by which I mean sweat started pouring down my entire body. Again, in regular saunas, I’ll notice a drip here or there, then walk out and be surprised at how sweaty I actually am. In the infrared sauna, there was no doubt that I was coated in sweat, and steadily producing more.

Simply put, infrared saunas claim to make you hotter in every way (obviously, pun intended). Not only does an hour of intense sweating knock off some water weight, but infrared heat may actually help boost your metabolism. According to Dr. Frank Lipman, just half an hour in an infrared sauna could help you burn up to 600 calories.

(That’s like, one million squats or an hour on the treadmill.

If this is what celebs have secretly been doing instead of working out, I will never feel okay again.)

I also have a pretty short tolerance for regular saunas; I’d say 20-30 minutes and I’m begging to leave. With the infrared sauna, I was happy to stay in there a full 50 minutes (I left 10 minutes to shower), and honestly could have stayed a bit longer. Promptly after showering, I noticed a few things. My skin was baby-soft, the dull full-body ache from yesterday’s boxing class was greatly improved, and while I didn’t suddenly feel an all-around calm or “mental high,” my anxiety was noticeably tamed.

For those of you less obsessed with losing weight, infrared saunas also have major skin benefits. Again per Dr. Lipman, infrared heat boosts circulation, blood flow, and collagen production, giving you an immediate post-sauna glow, as well as long-term benefits from regular use.

Lipman also hypes up the detoxing capabilities of infrared saunas claiming that infrared pulls “heavy metals, environmental pollutants, and radiation” from your system, and the instructional pamphlet inside many sauna rooms advises that some of your sweat may come out as black from all the toxins being released. Other potential benefits include pain relief (from sore muscles to chronic headaches) and a boosted immune system.

So, the only real major con of infrared saunas? The price tag. Sessions at my studio cost $45 and up for solo sessions, or $30 and up if you go with two people. As a one-time expense, it’s not bad, but given that many of the benefits are unlocked by regular use, I wish the experience were slightly more accessible. Given my experience, I’d love to go more often, but until my wellness influencer career really takes off, I’ll likely have to limit it to a once-monthly treat.

A few months ago, I came across an article about the potential mental health benefits of infrared saunas. Even though I was in Los Angeles at the time, the sun was still setting at 4pm, and my mood levels had definitely been suffering for it. At that point, I’d tried exercising six times a week, meditating, and gratitude journaling to keep my Seasonal Affective Disorder at bay, and frankly, sweating it out in a sauna sounded like a way more appealing option. Once I was back home, I promptly booked an appointment at a local studio. Read on to find out the alleged benefits of infrared saunas, and what I thought after my 60-minute session.

Finally, the mental health benefits: a 2016 study showed that whole-body hyperthermia (whole body heating, specifically to 101.3º F, for the non-scientists among us), could have antidepressant effects lasting up to six weeks.

Claims have been floating around for years that infrared heat can influence serotonin levels or release endorphins, but evidence is tenuous. The 2016 study, however, focuses on the “stress” aspect of sitting in a sauna—the extreme heat—and how these bursts of stress can better train your brain to deal with non-sauna stressors, like anxiety or depression. Again, no one’s claiming that this is rock-solid science, but these studies, along with the fact that everyone seems to feel f*cking amazing after leaving one of these saunas, was enough to make me desperate to try it for myself.

So, What’s An Infrared Sauna Like?

I visited my local studio, and was immediately thrilled by the spa-like room I entered. Each sauna room has a private bathroom (with a nicer shower than the one in my apartment), a Bluetooth speaker system, water, chilled eucalyptus towels, and of course, the sauna itself.

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KERRY HOLMSTROM

SHANE KOKAS

CHRIS LIDDLE

BREAKING OUT How to make it as a personal trainer.

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PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

My fitness career began after formal education stints in Business Management, Culinary Arts, and years of trying out jobs in other industries. I chose to pursue a certification with Canadian Fitness Professionals, got myself a personal coach to help me work on some areas of improvement and began training part-time with 360 Fitness in Sherwood Park. I was nervous, uncomfortable, and scared, but I was reminded along the way that growth is meant to be uncomfortable.

I also spent free time studying – furthering my knowledge on the sports side of nutrition to pair with my culinary background; I took Precision Nutrition. I became a brand ambassador with locally owned, Flatout Apparel; exposing me to another channel in the fitness industry and allowing me to meet other like-minded individuals. I expressed

my interest in a training position with ATHX Performance– their whole approach really resonated with me – it paid off and I began pursuing a training career there soon after.

Be confident and effectively communicate.

Learn. Apply it. Keep learning. Stay curious. A growth mindset will get you far; the fitness industry is ever changing. You will never know everything there is to know. Find a mentor. Network with other professionals.

Find an area of interest. If it’s something out of your scope of practice ALWAYS refer out.

It’s better to admit you are unsure or that it’s out of your scope than to cause more harm if it can be prevented.

Even if you have some imposter syndrome – continue to be passionate, learn, and grow.

Listen to podcasts and read articles /journals by some of the industries’ leaders.

KERRY HOLMSTROM There is no template to success for anyone to follow. But what has helped me down my career was graduating from the NAIT PFT program in 2011, then hired by a company that could provide me with a steady clientele base, while I focused on developing my skills and finding a niche.

Throughout the years I have focused on providing safe, effective and fun sessions, but always making my personal training services a true, personal, experience by building and nurturing client relationships and genuinely caring about clients as people. This might sound trivial, but it’s called personal training after all.

Sometimes that can be forgotten.

When I was ready to start my own business, I made sure to align with a company that would allow me 100% control of my own services and businesses while operating through their space.

One thing I would say I have learned from is to not wait too long to make a shift. If something doesn’t feel right, it probably isn’t, and to advocate for yourself early on if you see a contract is only holding one party accountable.

Going forward I would tell new personal trainers that when life throws a curve ball, place precedence on the work and the client. There will be a lot of things that will happen unexpectedly and remain out of your control. But one thing that will always be in your control is the level of client experience you can provide.

My journey into the industry has taught me a lot of big lessons and those experiences have taken me a long way in a short amount of time.

If it means a lot to you to be a personal trainer, you really need to understand what motivates you. What is your why? This is an industry where we are always going to be giving a lot of ourselves to other people. Every chance you get, go above and beyond for people. If you can offer a lending hand to someone you admire, drop everything and do it. They’ll remember the kind of person you are.

CHRIS LIDDLE

Remove your expectations. It’s important to remember that personal training is about other people, and their lives and schedules and not about ourselves. It’s really discouraging to enter into the industry if you expect everything to go as planned, or to fit into your ideal life. At the same time, take care of yourself. Sleep, eat well, spend time with people that fill your cup. Make

SHANE KOKAS sure you are surrounded by people you look up to.

Be out in the community. Be creative. Collaborate with other professionals. Go for coffee, volunteer, join in on some group fitness or if you choose a side hustle that supports your career – find one that compliments it or gets you out in the public and exposed to different kinds of people.

Continuing education can’t be emphasized enough. It’s important to really assess what direction you want to go with your career because there are so many certifications and seminars available. Do lots of research and ask your mentors and peers why they choose the continuing education they choose.

Good luck and I’m confident I will see you out there!

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BY ANGELA ZAWADA Metta Yoga Edmonton

Stepping Stones to

HE A D STAND PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

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ot to start off on a big ol’ “warning” note but it’s necessary for this pose: while dealing with headstand (salamba sirsasana) it’s imperative that you learn from an experienced, qualified yoga teacher that can analyze your alignment in person and give direct feedback. If you have a neck injury avoid this pose.

This mini outline is only designed to supplement your practice and education. I recommend that you grab a kale salad and sip some green tea while reading through these instructions before attempting the pose. See you on your mat!

HEADSTAND: don’t be intimidated. It’s known as the “king of asanas” because it has so many amazing benefits. This inversion can give you a boost in your energy, refresh your circulation, and turn that frown upside down. It works the full upper and mid-body strengthening your arms, shoulders, and core. Among many other benefits headstand is said to stimulate digestion, calm the brain, reduce stress and mild depression, and be therapeutic for infertility and insomnia.

PREP POSES When doing head stand, we want to make sure weight is evenly distributed through the foundation so let’s work through some building blocks and alignment. Please note: you can practice this pose against a wall.

Perspective shifts when inverted, so instead of going upside-down right away we’ll practice it first in an upright position. Stand up in tadasana with your feet together. Reach your arms overhead and bend your elbows as you interlace your fingers at the crown of the head. Your forearms are parallel to the ground. Then bring the bottom ribs in, lift the lower belly in and up, engage the legs while pushing the thigh bones back, and finally lengthen the tailbone down towards the heels. The ear, shoulder, middle of the ribs, center of the hips, knees and ankles are all in the same line. This makes the “plum line” of your headstand.

Downward Facing Dog Go into downward facing dog and press through the fingertips, draw the front of the rib cage into the body, spread the shoulder blades, hold for 5 breaths, and then shift back into child’s pose. This mini rest makes sure that this an “unrushed” pose. This is key.

Dolphin Dolphin is amazing to help develop the arm and core strength, as well as open up the shoulders for headstand. Begin on hands and knees (table top position) then lower onto your forearms making sure they are shoulder-width apart (quick measurement: grab onto opposite elbows). Keep your elbows there, then interlock your fingers and not including your pinky fingers, tuck your toes under and lift your hips up towards the ceiling as you press your legs towards straight.

Look towards your upper thighs so that your neck stays long and breathe here for at least 5 deep breaths.

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LINE IT UP From Dolphin pose, walk your feet a lot closer to your elbows and bring the hips to stack on top of the shoulders. Place the back of your head into the heels of your hands, so that the top of the head is gently resting on the mat. The pressure should mostly be in the forearms, and then a bit on the very top of the head. Not the hairline, or the back, but the very top. Keep your elbows shoulder width apart. It’s really important to press your forearms down into the mat so that you stay engaged rather than sunken into the shoulders. Keep that work and engage the core just like you did when practicing this standing up. When you’re in the right position, you’ll feel a sense of stacking from the forearms and top of the head, to the shoulders, the long spine, and then the hips.

GO UP From that sense of stacking, bend the knees into the chest and then reach the feet up to the ceiling as you straighten the legs. Still press the forearms into the ground and line up your body to find that vertical plum line. The majority of the weight is in your forearms. Reach the tailbone towards the ceiling. Keep the legs engaged. Flex the feet as if you were standing on them: push the inner edges of the heels up towards the ceiling. Check that your breath is still steady and stay awhile to enjoy this shift in perspective.

LANDING To reverse your way out: stay strong with your legs as you bend knees into the chest, land the feet then the knees onto the ground. Always take child’s pose after headstand for at least several breaths.

Enjoy going upside down!

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TO CRUSHING YOUR FITNESS GOALS

BY JEFF HADEN

All righty then.

Many successful people feel health and fitness aren't a luxury; they feel health and fitness actually play a major role in their success. The physical benefits are clear, but the mental advantages -- perseverance, resilience, determination, and mental toughness -- are just as important.

The following is a recent week for Jeff. He likes to mix up his workouts, programming three to four weeks at a time, then switch things up. He also likes to name his workouts based on either A) how creative he's feeling or B) his energy level.

Last month, I followed the workout routine of Jeff Boss, a 13-year SEAL veteran, and co-founder of Chaos Advantage, a coaching and consulting firm that helps businesses drive better performance through teams.

Turns out the adjectives are appropriate.

The goal is to give you an inside look at how health and fitness help drive his success -- and hopefully inspire you to add working out to your daily routine. After all, if someone like me can do it for a seven days, imagine what you can do.

1. Kettlebell snatch: 5 x 5 each side, plus 10 weighted dips, 1 minute rest between sets 2. Kettlebell clean-and-squat press: 5 x 5, plus 8-10 arrow pull-ups (2x regular pull-ups, 2 pull-ups to left, 2 pull-ups to right, 2 regular pull-ups), 1 minute rest between sets 3. Kettlebell front-raise balance: 3 x 10 (balance Kettlebell on back of wrists and slowly lower and raise) 4. Kettlebell side-raise balance: 3 x 10 5. 3-way plank: (front/left/right), 1 minute each 6. Pushup stacks: 3 stacks, left to right/right to left. You basically take a block (like blocks used in step classes to make the step higher), stack 3-5 on top of each other, and place one on the ground, then another, then another, all via pushups.

Here's all you really need to know about Jeff Boss.

"It's important to keep the fire in the gut burning," he says, "because without passion or purpose you become complacent -- and complacency kills. I give myself a gut check every day to make sure I've still got it, because over time it's easy to lose sight of what matters to you and instead focus on what is important to others.

"For me, the connection between mental and physical fitness is important -- in the SEALs and in business -- and something I continually try to strengthen by doing crazy gut checks like driving across country in 42 hours straight with no (read zero) sleep (not something I recommend, by the way) or waking up at 5 a.m. every day to play guitar, write my blog, and exercise -- rain, sleet, or snow -- before heading into work.

"If you lose the fire in the gut, you lose the values that define you."

Medieval Monday

How did it go? Well, I've never done Kettlebell workouts, but I already knew I should do them a lot more often.

"I like Kettlebells because they're so versatile," Jeff says. "You can structure the workouts to focus on strength, metabolic capacity, strength endurance, power, you name it. It just depends what your goals are. Plus, you can travel with them. I once traveled around the world with my Kettlebell. True story."

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Train for Speed Tuesday 1. Warmup jog: 5 minutes 2. Sprints: 7 x 45 second, 30 seconds of active recovery 3. Longer sprints: 7 x 1 minute sprints, 30 seconds of active recovery Relatively short workout? Yes. Really hard? Oh yes.

This workout is based on interval training, shown to produce a much greater increase in endurance compared to longer, less intense workouts. (Plus, interval training helps reverse the effects of aging.)

Keep in mind that "sprint" really does mean sprint, so warm up thoroughly. And then push yourself as hard as you can for each sprint.

WTF Wednesday 1. Double Kettlebell clean and press: 5 x 10, plus 25 90-degree crunches in between 2. Double Kettlebell bent row: 5 x 8, plus 5 full bridges 3. One-arm Kettlebell squat plus one-arm Kettlebell swing: 5 x 10 each side 4. Turkish getup: 5 times. They're great for learning to move with and under a heavy weight, and for developing body awareness and body control. Do them right and they're really hard, too.

Did I mention Kettlebells suck (in the very best way, of course)?

They're not just a strength workout; they're great for cardio, too.

Thumper Thursday 1. Warm-up run: 3 minutes (I did ten minutes because the two days of Kettlebells resulted in a lot of muscle soreness.)

2. Sprints: 3. 1 minute on / 1 minute off 4. 2 minutes on / 2 minutes off 5. 3 minutes on / 3 minutes off 6. 2 minutes on / 2 minutes off 7. 1 minute on / 1 minute off Then 3 rounds: 1. Cardinal abs: feet at 90 degrees, x 20 2. Toes to bar: 15 The sprint portion of this workout is hot death. If you're not a runner -- I don't mean someone who runs, I mean a runner -- go ahead. Try sprinting for three minutes.

Midway through the third minute my sprint was more like a flail.

But I did give it everything I had, which is the point.

The descending side of the workout (going from 30-minute sprints to 2, then to 1) might sound like a relief, but I was so tired, it wasn't.

Which is also the point.

F--k Is This Gonna Suck Friday 1. Row: 6 x 500m @ <1:45 pace. Rest 1.5 to 2 minutes between rounds 2. Weighted one-legged squats immediately followed by weighted one-legged box jumps: 5 x 5. Rest as needed.

(I needed a lot of rest.)

3. One-legged straight leg dead lift: 5 x 5, 1 minute rest between.

4. Double Kettlebell jumping lunges: 5 x 10 5. Lever pushups: 2x max. (If you aren't familiar, put one arm in pushup position, the other arm extended out to side on a 42

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medicine ball or something of a similar height.)

6. Uneven pull-ups: 2x max. (Grip the bar with one hand, hold a towel or band at shoulder height with the other. The goal is to basically do a one arm pull-up.)

If you've never done lever pushups or uneven pull-ups, trust me: they're a treat.

Sh-t's About to Get Real Saturday 3 rounds: 1. 2 minute Jacob's Ladder 2. 3 minute rest 3. 500m row @ <1:45 pace 4. 3 minute rest Then: 1. Double Kettlebell windmill with curl: 3 x 5 (Start in Kettlebell windmill position with one Kettlebell overhead. Lower yourself down to begin the windmill, reach down with other hand and curl the second Kettlebell, lower it, then raise yourself back up to finish the windmill.)

2. Bench: Sets with reps of 5, 3, 1, using a weight that causes failure 3. Uneven arm hang: 2 x :30 (hang from bar with one hand, other hand holds towel) 4. Fingertip pushups: 2 x 5-8 (or more, if you can) I had never used a Jacob's Ladder machine. The first 30 seconds were easy. Then it got harder. By the end of two minutes I could feel nearly every muscle in my body; it's a great strength/balance/cardio exercise.

If you can find a gym that has one, try it.

What I Learned Jeff's goal for each workout is pretty simple: Do better than he did the previous week.

He logs every workout under the premise that what gets measured gets managed, and what gets managed gets improved.

That way he knows how much weight to add, how many more reps to do, how much he should decrease his rest time. His goal is constant, consistent improvement.

Since I only did his workout for a week, improvement wasn't really an issue. I did, though, get more comfortable with Kettlebells. If you're accustomed to machines, or doing traditional barbell or dumbbell exercises, Kettlebells will surprise you. The simple act of lifting a Kettlebell from the floor to overhead with one arm involves a number of smaller support muscles as well as your core. Compared to traditional lifts, Kettlebells provide a much more comprehensive workout.

All those little stabilizing muscles? Kettlebells will find them and make them cry.

Sprints are also a great workout, especially if you're pressed for time. Put your all into doing a sprint workout and in less than thirty minutes you'll crawl home feeling like a wrung-out dishrag. I hated those workouts -- but I liked those workouts, too.

"I don't have any huge fitness goals," Jeff says. "Being able to bench 300 pounds for reps, or dead lift 400 pounds, that doesn't make sense to me, because too much of any one thing (in this case strength training) is just that -- it's too much.

"My goal is to simply get better every workout, one workout at a time."

Sounds like a plan.

This Is What Healthy Looks Like

BY CHELSEA LIVINGSTONE

PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

The most meaningful thing someone can say to me is “because of you I didn’t give up.” I’ve heard that countless times in comments and messages over the years through my Instagram account, @its.healthy.chelsea, and in talking with my riders and community after teaching classes at Cyclebar Windermere. It resonates so strongly with me because since 2015 I’ve strived to show another side of the fitness industry - one where instructors and fitness influencers don’t necessarily align with the mold that society has created for the ideal “fit body”.

When I started my health journey in 2015, I created an Instagram account to hold myself accountable to the program I was doing at the time and the online community it had. It was a 12 week guidebook, mainly cardio and bodyweight/strength training exercises, and I wanted a place to have before and after photos to document my progress, and connect with like-minded individuals trying to do the same. There was one thing I noticed though - on all the “transformation photos” being shared and featured, there were never girls that I could see myself reflected in.

I was 230+ pounds, clueless but committed, and wasn’t simply a girl trying to “get abs”. I wanted to make sustainable behaviour changes to make healthy living a lifestyle.

As I scrolled through the app and saw girl after girl featured with a defined core, it became my personal mission to document my journey in order to become the “every girl” that someone else could see themselves in. It was like certain bodies were being rewarded for being more lean than others, when the accomplishments of the larger person were being dismissed. I’d argue that it required a lot more determination and strength to move my body when I was at my heaviest, yet representation of that figure online was (at the time) next to nowhere. My personal belief is that anyone can live a healthy, happy, and active life regardless of size, shape, injury, income, or circumstance. And so, It’s Healthy Chelsea was born to prove to everyone that if I could do it, they could too. I was doing it right alongside of them!

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Over the last 4 years, my weight has fluctuated as my training styles have fluctuated. I’ve dealt with a nagging long term injury and have had days where my motivation has gone out the window. I think that is why I’ve been able to connect with so many people - those are all real things we deal with on a day-to-day basis. Whether it is through online conversations, or the in-person ones, my conversations are often centered around how thankful they are that I’ve been so open in sharing my journey online. I’ve used Instagram as a place for me to normalize my feelings, share my struggles, grow through my challenges, and make meaningful interactions with people from around the world. I think humans innately want to know that they are not alone in their experiences, and Instagram and social media have allowed us to connect with people on a much deeper level than we could have imagined.

However, there are also negatives to expressing such progressive views of health and fitness. In June, Nike unveiled plus sized mannequins at their London store that caused major controversy and discussion. The simple act of displaying mannequins representing a different body shape than the norm, wearing sports bras and leggings, removed barriers for an entire population that has been shamed for their body size for years. Of course, the internet had mixed reviews on it: Fat shaming women’s bodies, saying Nike is “normalizing obesity” and stating how Nike is showing “how bad you’ll look if you’re overweight and wear their clothes”.

Health cannot be defined by the size of clothing.

Let’s say that again for the people in the back: health is not equated to a letter printed on a tag on a garment of clothing.

It’s so important for me to be part of the conversation for change in the fitness industry, because there are still misconceptions of what “healthy” looks like, as evident in the backlash from the mannequins. At times this pursuit of mine has left me pretty vulnerable - I have been told I am too “big” to be an instructor, and that has definitely forced me to develop a thick skin and be resilient in the pursuit of my dreams. I have felt the nagging feelings of “imposter syndrome”, and felt I wasn’t good enough, or that I’d only be good enough if I was a smaller physical size. There are fitness apparel brands that perpetuate the lean stereotype and that only adds to the inner dialogue that you need to look a certain way to be respected or successful in this industry. It can be tough to navigate these messages and narratives.

Being healthy and fit has NOTHING to do with your size or shape.

I want people to be able to see themselves represented in all bodies and shapes and fitness levels.

You don’t have to be “skinny” to be fit.

To have abs to be an instructor.

To be in the gym 7 days a week to be healthy.

I weigh just shy of 200 lbs. I wear a size Large and Extra Large. I have tummy pooch. I have a big ‘ol belly that wiggles and jiggles. BUT I also have a ton of muscle, can kick butt at cardio and stamina on a spin bike, am an instructor who works out in her sports bra (proudly!), and am still fit and healthy. My physical size has nothing to do with my fitness level.

I think fitness and wellbeing is more about challenging that inner dialogue that says you “can’t” and turning it into an “I can”. That looks different for every person, but I think the industry has come a long way in making inclusive environments for all fitness levels and abilities. Offering modifications as a standard part of fitness classes or yoga practices, encouraging people to take it at their own pace and build up the strength and stamina they need, and most importantly in my opinion, encouraging them to have fun, first and foremost, especially when they are starting out! When the focus changes from someone’s physical appearance to establishing sustainable behaviour changes to make an impact on their health long term, we all benefit. A healthy community is a happy, well-supported, and inclusive community.

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Putting the “Fun” In Functional Fitness

BY SHELLEY MONTEMURRO PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

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Functional training has become somewhat of a buzzword in the fitness industry. It is also subject to wide interpretation. Depending on the activities and lifestyle you have, what is more important to you as a functional movement might be different from the person next to you. Functional training should be thought of in terms of movements we use on a daily basis. As humans, we perform a wide range of movement activities, such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging. All of these activities involve motion in all of the planes of movement our bodies should be capable of maintaining.

It’s also important to understand that every individual will have a unique set of functional movements that are MORE significant for them, depending on what they do for activity, hobby, work, or athletics. So, every personal trainer might put emphasis on different functional movements, and that’s one thing that makes functional movements so great.... there’s not necessarily a “right or wrong”, more just a difference in what each trainer sees as functional for their athletes.

Here are 5 functional movements I like to use:

1. The Squat Squats are typically used to strengthen the back, thigh, and offer hip stability. The lower back, the upper back, the abdominals, the trunk muscles, the core muscles, and the shoulders/arms are all engaged in this exercise and therefore are trained when squatting with the proper form.

There are many forms of squats (back squats, front squats, Zercher Squats, and overhead squats), but generally we begin with just a simple standing squat to ensure proper mobility and patterning, avoiding the errors that can cause injury. Two common errors include dropping too rapidly on the descent and flexing the torso forward as you squat. Squatting too quickly causes the muscles to relax and tension through the movement is lost as a result. Flexing the torso forward increases the forces on the lower back, risking a spinal disc herniation.Another error where the knee joint is concerned is when the knee is not aligned with the direction of the toes. If the knee is not tracking over the toes during the movement this results in shearing of the joint and unwanted torque affecting the ligaments. The knee should always follow the toe.

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2. The Kettlebell Deadlift (Suitcase Deadlift) The kettlebell deadlift is what I would consider THE MOST functional of movements. And the beauty of this exercise is that it can be modified and switched up in so many different ways to increase core strength, back and leg strength, hip stabilization and glute activation. These are power muscles that help us move objects from the floor.

Practically speaking, carrying groceries, lifting children, bending to pick up a towel or anytime we need to pick something up from the floor, this movement is used.

Like all lifts, it is important that it is done correctly to avoid injury.

The first joint you bend or move in your body is the joint that will take the greatest load when lifting. So, to avoid injury to your back or knees, we want to load up the hips first with a simple slight hip hinge back. Pushing your hips back slightly will put the load of the weight into your glutes rather than your back and knees. Also keeping the back straight, not rounding forward, will protect the spine and structures around the spine.

What I love about this movement is that it can be switched up to work in an asymmetrical practice: lifting just a single kettlebell from the floor, maintaining the straight hip and torso positioning. And it also is the first movement required for the next exercise I will introduce.

3. Farmer Carry (Suitcase Carry or Weighted Walk) The Farmer Carry is one of the simplest exercises you can add to your repertoire for training that gives you a big bang for your buck. So simple. You pick up the weight like in a deadlift and walk. Again, this is a movement, that if done correctly, will build not only your strength, but your work capacity.

A stronger, tighter core gives your arms and legs a more powerful base for running fast, throwing hard, and performing heavy lifts. The moves also activates your lats while improving your grip strength and shoulder stability.

Things to look for while performing weighted carries are to keep your body upright, back and torso straight, shoulder blades retracted, head neutral and maintaining core activation throughout the carry.

These weighted carries can be incorporated into any workout to fire up your endurance and build strong muscles. Again, this exercise can be done asymmetrically, with an object or weight in only one hand, giving you even more core activation as you have to maintain a straight torso and hip positioning as you move.

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4. The Floor Transfer Every individual needs to be able to get themselves up from the floor. A floor transfer comes in many variations and depending on a personâ&#x20AC;&#x2122;s abilities, can be used in training, for rehabilitation or, especially as we age, as a measure of our fitness, strength and longevity.

Getting up and down from the floor incorporates almost every aspect of fitness: core strength, lower body strength, flexibility, mobility, coordination and balance.

I also believe itâ&#x20AC;&#x2122;s important to not limit yourself to a single style of floor transfer. Our senior population is so afraid to fall and some of that fear comes because of their uncertainty of whether they could recover or get back up. So, itâ&#x20AC;&#x2122;s important to practice the floor transfer from different floor positions: laying on your stomach, laying on your back, kneeling and lunging. Each starting position will allow you to build confidence and strength to recover from a fall. It is so crucial that we can lift our own body weight.

Floor transfer from your stomach: two variations - one would include doing a pushup (back straight, core engaged (not letting your body sag), stepping your foot in, then the other and standing upright. The other would include rolling from your stomach onto your side and using your arm/elbow to push yourself up into a seated position, then getting your knees underneath you to lunge up into the upright position.

Floor Transfer from your back: two variations - one would include rolling onto your side and using your arm/elbow to push yourself up into a seated position, then getting your feet underneath you to lunge up into the upright position.

The other variation would include performing a sit up (requiring core strength), then bending the knees to get one or both underneath you to stand up, whether that be by twisting the knees to one side, using an object to hold on to to stand , or if your flexibility permits it you can rock up onto your feet.

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

To prevent injury and perform the exercise correctly, it is important to be conscious of all of the muscles that should be working during the movement. With your hands directly under your shoulders (wrist, elbow and shoulder stacked up straight), externally rotate your shoulders so the bend of your elbow faces forward. Squeeze your butt, tuck your belly button up and engage your core, keeping your hips in line with your shoulders.

Head should be neutral, not allowing your spine to tip towards the ground. As your lower your body to the floor, your elbows should be moving back at about 45 degrees to your body. From the floor, maintain the core engagement, don’t let your belly sag and touch the floor, and press up keeping your entire core and glutes activated.

Errors with the pushup include having your hands too wide and putting strain on the shoulder joint, not engaging your core and allowing your body to sag or alternatively having your hips too high (above the shoulders) and not moving through the full range of motion.

Modifications are simple for the pushup: reducing the weight required to push up by leaving your knees on the floor, performing the negative portion only (from the top to the floor as slowly as possible), putting a band around your elbows to provide assistance through the bottom part of the movement. If more modifications are needed, you can start on an elevated surface like a chair or even a wall, maintaining the same core engagement and body positioning but reducing the force you have to push up.

The list of functional movements could go on and on. But these 5 exercises touch on the basics of human movement. Incorporating these movements into your training routine or basic movement patterns will help you increase your strength, prevent injury, build core stability and balance as well as give you the confidence to improve your quality of life.

How you could incorporate these movements into an exercise program: Squats: perform 10 squats (or squat variation) every 2 minutes for 3 sets. Once you’ve established proper squat movement, you can start trying different forms of squats and putting them into your routine. If you have built up the base of a proper form air squat, then you can start adding weight to increase the power in your lower body.

Kettlebell Deadlifts: I like to combine this movement with the Farmer Carry movement in training. Perform 10 kettlebell deadlifts (start at a light weight until you establish proper lifting form), then Farmer Carry 25’. Repeat for 3-5 sets. Increase weight as you build the grip and shoulder strength.

Farmer Carry: Same routing as Kettlebell Deadlifts Floor Transfer: Practicing the floor transfer from different starting positions is great to add into your training. To begin, start on all fours and practice getting your feet under you to stand up. Move to seated and standing up. Then laying in different positions to standing up. I like this movement as part of the warm up for other training, incorporating 10 different Floor Transfer practices before moving to the next movement.

Pushups: 10 pushups every 2 minutes for 3-5 sets. The reason I like to use 2 minute sets is that is forces you to get the rest time for your muscles to recover, but keeps you from getting distracted to taking too much rest time. Especially if you are training by yourself, it is so easy to get caught up in doing something else.

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PHOTO BY VIVID RIBBON PHOTOGRAPHY

SHIN SPLINTS IN RUNNERS

BY BRANDYN POWELSKE PT, BSc. MScPT. Physical Therapist, Pursuit of Motion Physiotherapy

During the summer months, runners from across the city have been enjoying the beautiful summer weather. Well by beautiful this year, I mean rainy and enjoyment is all personal perspective. So, let me start again; Edmontonian runners have been making the best of what our monsoon-like summer has had to offer.

Most runners by this point on the calendar are well into their training programs and with increased weekly distances usually comes with management of small injuries. If you are anything like me, managing, understanding, and trying to mediate my current problems is as important as the weekly distance and training goals.

Description and Epidemiology Running is a popular spring/summer physical activity as it's inexpensive, convenient, and of course, a great way to improve your cardiovascular system. However, it is suggested that there are incident rates of 11%-85% and 2.5-38 injuries per 1000h of running (Wiegand et al., 2019). Medial tibial stress syndrome, also known as shin splints, has been found in one study to occur in 22% of runners (Wiegand et al., 2019).

Medial tibial stress syndrome (MTSS) is defined as “shin pain resulting from injury of the shin from overuse or repetitive stress” (Patel, Roth, & Kapil, 2011). Shin splints are common in runners but can occur in any sports or activity involving repetitive jumping and dynamic movements.

It is common in runners later in the training season but has also been found common in an increase in training during the early season after a sedentary period during the off-season.

There is a broad spectrum of tibial stress injuries that may be involved in contributing to shin splints: including tendinopathy, periostitis, and stress reaction of the tibia (Brewer & Gregory, 2012). This spectrum can also include muscle dysfunctions of the tibialis anterior, tibialis posterior, gastrocnemius, and soleus (Brewer & Gregory, 2012).

Risk Factors Although research suggests many different risk factors, the most considerable supported risk is a history of the previous injury (Newman, Witchalls, Waddington, & Adams, 2013; Wiegand et al., 2019). Meaning if you have had shin splints before, you have the highest risk of getting it again compared to someone who has never had it before. Many other risk factors research suggests are fewer years of running experience, female sex, increased body mass index (BMI), more significant navicular drop and previous use of orthotics (Newman et al., 2013).

Diagnosis and Differential Diagnosis Remember, many different things can cause medial shin pain and, as suggested above, many various risk factors can lead to a different diagnostic hypothesis in individual cases. The first step I would recommend is going to see a Physical Therapist (PT) who can run a full assessment

to get a better idea of the case and work towards the unique goals of the individual. Not everyone’s goal is to run a marathon or even an Ultra, maybe it’s to run a couch to 2-5km race. Remember, you are at the center of the patient care model so addressing your expectations and goals of treatment will allow the PT to work with you to form specific, measurable, achievable, realistic and timely goals also known as SMART goals.

If conservative treatment has not resolved the issue and relieved the pain in a reasonable time frame, your MD may order a 3-phase bone scan to rule out a stress fracture (Edwards, Wright, & Hartman, 2005; Moen, Tol, Weir, Steunebrink, & De Winter, 2009).

Management Conservative treatment and management of medial tibial stress syndrome is suggested and is often successful (Edwards et al., 2005).

Management suggested may include but is not limited to (Edwards et al., 2005): • 2-3weeks of rest, activity modification, or decreased training (activity modification to continue with cardiovascular fitness but reduce stress to lower extremities can include biking, swimming, deep water running/ water aerobics.

• Nonsteroidal anti-inflammatory drugs (NSAID) to reduce pain • Ice to help reduce swelling, and can be an analgesic • Physical Therapy and modalities Mid-level evidence also suggested that orthotics may not improve symptoms of patients dealing with medial tibial stress syndrome (Johnston et al., 2006). In other words, this study does not support the use of orthotics to manage shin splints.

From a personal opinion as an adjunct to what is listed above, which has my own biases, I have found that a home exercise plan including stretching of the lower extremity (LE) and strengthening of the LE, hips, and core, can be helpful.

Stretching should be done when you are warmed up (light sweating) or at the end of the exercise. A few of my favourites stretches include: • Standing Gastrocs/ Soleus stretch; hold for 45sec – 1min • Hamstring stretch; hold for 45sec – 1min • IT band and TFL stretch; hold for 45sec- 1min hold • Tibialis Anterior and posterior stretch; hold for 45sec- 1min A few of my favourite strengthening exercises include: • Theraband strengthening for the ankle (inversion, eversion, PF movements) • Train your balance and proprioception: BOSU ball balance, Single-Leg balance (play around with your vision to make it harder), foam block balance. REMEMBER Quality over Quantity with these drills! Start low time high quality then progress from there.

• Gluteus Medius strengthening! Clamshells and monster walks are a great place to start • Core stability: the sky is the limit for how many exercises for the core is out there. I like front planks, side planks, and bird dogs, to name a few

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