this issue
Clayton Bellamy Gord Bamford Tonya Kennedy Emerson Drive Amy Metcalfe Rockin’ River Fest Tenille The Orchard Duo Blackwell Band Boom Chucka Boys
Throughout your life people come and go. Some step into your world for a long time , some for a short time. But every once in a while time doesn't seem to play a role at all, it doesn't matter how long you knew someone or what you did together, they just stick with you. And the memories and moments you shared seem to last longer than your time with them every did. You're changed ... and the forecast said forever.
Amy Metcalfe
Best Energy Tip: Cold FX, A Quick mile Run Favorite Workout: Horse back riding (dressage and jumping) usually every muscle in my body is sore after a good ride
Favorite Workout Equipment: A bar with weights ! Squats are my favourite workout for weight training/toning
Favorite Healthy Food: Protein balls! I use vanilla instead of chocolate whey. and no shredded chocolate either.
Favorite Workout Song: Ahead of my Time- Teddybears
Amy Metcalfe’s Protein Balls Recipe Ingredients 1 cup rolled oats 1/2 cup natural peanut butter 1/3 cup honey 1/4 cup chopped dark chocolate 2 tablespoons flax seeds 2 tablespoons chia seeds 1 tablespoon chocolate-flavored protein powder, or to taste Directions 1. Stir oats, peanut butter, honey, chocolate, flax seeds, chia seeds, and protein powder together in a bowl until evenly mixed. Cover bowl with plastic wrap and refrigerate for 30 minutes. 2. Scoop chilled mixture into balls. Keep cold until serving.
2015 Tour Dates March 5 - Enmax Centre - Lethbridge, AB March 6 - Cowboys Dance Hall – Calgary, AB March 7 - Cowboys Dance Hall – Red Deer, AB March 9 & 10 - Great Northern Casino Grande Prairie, AB March 12 - Cook County Saloon - Edmonton, AB March 13 - Eagle River Casino - Whitecourt, AB March 14 - Cold Lake Energy Centre - Cold Lake, AB April 24 - Casino New Brunswick - Moncton, NB April 25 - Casino Nova Scotia - Halifax, NS
My favorite energy tip, is a FULL night's rest. I function so much better, especially creatively, when I am completely charged up. An early night every now and then is a gift. -Tenille
Big Hearts for Big Kids
Award-winning Canadian Country music sensation, Tenille, hosted her sixth annual Big Hearts For Big Kids fundraiser at the Entrec Centre in her hometown of Grande Prairie, Alberta. Held on Valentine's Day, the event raised $225,000 this year, and included performances by Tenille as well as top Canadian Country acts George Canyon, Patricia Conroy, High Valley, Beverley Mahood, Adam Gregory, Jimmy Rankin and Beamer Wigley. To date, Big Hearts For Big Kids has raised nearly $775,000, with all proceeds going directly to Sunrise House, a Grand Prairie-based, emergency youth shelter that serves a wide area of Northern Alberta. Companies such as Canadian Tire, Brogan Safety Supplies, CTV, The Keg and Tim Horton's (The
Allard Group) sponsored this year's event. Tenille continues to establish herself as a Canadian Country music star on the rise and a local humanitarian I'm completely blown away and feeling so overwhelmed by this community's ability to directly impact the lives of youth here at home who turn to the Sunrise House," Tenille says. "Every single volunteer, committee member, sponsor, artist, auction bidder, and audience member, are a huge reason why we continue to keep the shelter doors open; their generosity is incredible and has shown me the power of people with a heart of gold. Last year, Tenille attended and performed at the annual 2014 Chengdu Youth International Music Festival in Chengdu, Sichuan Province, China. The festival is hosted by the Chengdu Municipal People's Government and organized by the Chengdu Foreign Affairs Office and it began in 2007, attracting musicians and cultural groups from the U.S., Europe and Australia. Tenille was the first Canadian
musician to perform at the festival since its inception. The singer is also an ambassador for the Tim Horton Children's Foundation, travelling to different Tim Horton's camps in Ontario, Alberta and Kentucky, playing live sessions with the campers and participating in daily activities and volunteering with their music program. She spent a lot of time in the music programs at the Tim Horton Children Foundation Camps in Parry Sound, Kananaskis and Campbellsville, Kentucky, witnessing the children's growth and discovery in music. In 2013, Tenille released her sophomore album Light (Royalty Records), which helped to garner an Alberta Country Music Association Award for Fans' Choice and Female Artist of The Year. Additionally, she was honoured top receive a Queen Elizabeth II Diamond Jubilee Medal. As founder of the Big Hearts For Big Kids initiative, she earned the Slaight Music Humanitarian Award at the 2012 Canadian Country Music Awards (CCMA) and in 2011 she became the youngest female artist ever to be nominated for Female Artist of the Year.
Check out the great Canadian talent. at this year’s Rockin River Musicfest. Tobey rocks the festival Friday night with such hits as "Now I Do" and "Wake Me Up". And joining the ladies of Riverfest, multi-talented artist Beverley Mahood will be hittin' the main stage Sunday with hits like "Sunday I'm An Angel" and "Hope & Gasoline". The Washboard Union and Duane Steele join the lineup along with the Chris Buck Band who will keep you rockin' all weekend long. This is just the start to an ever-growing lineup to get you even more excited for Riverfest 2015.
We can't wait!!
Braiden Turner Blackwell Band
Favorite Workout: I lift weights, so my favourite exercise is a glute exercise called the cable pullthrough.
Favorite Healthy Food: Brown unsalted rice cakes with all natural almond butter, sprinkled with fresh cinnamon. Great snack!
Favorite Workout Song: Miami Made Me This Way *original mix+- Dalton
Canada’s top male country artist Gord Bamford teased a US launch throughout 2014, whetting the appetite of fans and media alike in limited appearances south of the border. And now comes the main course as Bamford commences a full-scale push into the U.S. market with a showcase for top media and radio tastemakers as well as a presence at Country Radio Seminar. First up is February’s CRS in Nashville. The annual event that brings hundreds of station program directors and music directors together with record labels and artists will offer the 2014 CCMA Male Artist of the Year a chance to start his introductions. The following month, Bamford will have the chance to show U.S. tastemakers how he earned all those Canadian hits, trophies and sales certifications. Gord will host a showcase in Banff, Alberta in mid-March, offering radio
This past September, Gord was honored with the Country Music Association’s prestigious Global Country Artist Award – the organization’s highest award for an artist signed outside the U.S. The recognition followed a handful of excursions into the U.S. during 2014. Bamford got the attention of audiences and critics, scoring major press hits in, among others, the Lansing State Journal, the Denver Post and the Phoenix New Times. The latter raved that Bamford “put on one hell of a show.” That momentum is just the logical extension of what Canadian country market has experienced over the last few years as Bamford has quickly ascended to the industry’s pinnacle. In addition to his Male crown, Gord also received the 2014 CCMA trophy for Single of the Year for, of course, “When Your Lips Are So Close,” bringing his career CCMA trophy count to 19. Bamford’s current album Country Junkie debuted at No. 1 on the country album chart last June, propelled by the gold-certified “Lips.” www.gordbamford.com
Riki Knox Best Energy Tip: I make a concoction of water, sliced lemons & limes, cucumber & fresh mint leaves. It’s the first thing I drink in the morning, and throughout the day. It keeps me hydrated, revitalized and focused!
Favorite Workout: I love to run outdoors…especially trail running! It’s a great cardio workout, and also a great time to be alone with your thoughts and clear your mind.
Favorite Workout Equipment: I love kettlebells! They’re very versatile, and great for strengthening and toning. I’m also a big fan of the heavy bag..I take out any aggression I might have by kicking and punching the bejeezus out of it! :)
Favorite Healthy Food: My morning smoothie: 1 cup of baby spinach, 1 cup of raspberries (fresh or frozen), 1 banana, 1 cup of coconut water, 1 tablespoon of almond butter, 1 tablespoon of ground chia seeds (or ground flax) Mix it all in a blender and VOILA! Super healthy and super yummy too!
Favorite Workout Song: My gym set list is a blend of EVERYTHING! From Country Classics to Top 40…and everything in between. When I’m out running, I like songs that are thought provoking and meaningful….they allow me the head space to process my day and tap into my deepest thoughts and emotions.
www.rikiknox.com
Tonya Kennedy
Best Energy Tip: Best time to work out is when you work out. Don't limit yourself to any one time of day, or when somebody else thinks is OR something you read in an article. The best time of day for me is about mid morning. I know for me if I get past 2pm ish, it's too late, I've been up since 5 & I've just run out of energy. So figure out when your peak energy period is & that is the best time to motivate yourself to get moving!
Favorite Workout: I love leg/glute work outs. It's my problem area so I love to work it. I really like doing glute bridge dips with weights across my tummy to add a little extra resistance. I use my straight bench for this... I start with my shoulders/upper back on the bench, knees bent & feet on the floor & 20 lbs on a curl bar across my tummy (almost like a table top position) Dip your butt towards the floor as if you're going to touch the floor but instead, bring your body back up to a flat position & hold for 5 secs. Then repeat 20 times. It burns but it works and that makes me super happy!
Favorite Workout Equipment: I love my new home gym because it has both a leg curl bar (works all the leg muscles) and also has a squat rack which is amazing for weighted squats.
Favorite Healthy Food: This one is so good! Chicken Wrap: Spinach tortillas, chicken breast (shredded), 1/2 red pepper, 1/2 apple, salsa, 1/2 avocado sliced, 3 TBS roast red pepper hummus. Directions: Put it all in the tortillas & wrap it up - Enjoy!
Favorite Workout Song: Hella Good, No Doubt Or Shake It Off, Taylor Swift OR a lot of both!
facebook.com/tonyakennedymusic
Kasha from The Orchard Duo
Best Energy Tip: Drink LOTS of water and get your 8 hours of sleep!
Favourite Workout: I feel the best after I get my butt kicked so my favorite workout is still the beach body program called "insanity". I can do it at home too which is a plus on the days that I can't make it to the gym.
Favourite Workout Equipment: There's a new machine called the Helix Lateral Trainer and it's crazy once you get going it takes some coordination!
Favorite Healthy Food: I love hummus and avocado. Even a simple platter of vegetables and hummus is a perfect light snack. One of my favorite things to have for breakfast is peanut butter on whole wheat toast with bananas cut up on it. Calorie packed that's for sure but fuels your body with what you need for energy. I love anything to do with bananas and the good thing about the Internet these days is it is really easy to find quick and easy snack recipes
Favorite Workout Song: Well I just got the new Decembrists album so I know I'm going to be listening to that like crazy. When I am at the gym or doing anything fitness wise I usually like upbeat music but songza has a free app that is awesome for finding a playlist for whatever your mood!
www.theorchardmusic.com
Ryan Boom Chucka Boys
Best Energy Tip: SLEEP! Even though it sometimes becomes a low priority, you gotta get LOTS. Push yourself hard but know your limits.
Favorite Workout: I love doing ‘circuit routines’. Skipping rope, plank, hand stands, push ups, pull ups, and squats…..BOOM!
Favorite Workout Equipment: Chin up bar and skipping rope.
Favorite Healthy Food: Straight fruit smoothies. Nothing concentrated. All pure. Roast chick-
Countrified Canada had the chance to catch up with Clayton Bellamy and find out the secrets behind those great abs! We hope all our Countrified Canada readers have stuck to their New Year’s Resolutions and are making 2015 a year to be fit and healthy!
Q: Being a family man, how do you incorporate fitness into your family life? A: Sometimes with kids its a real battle to find time to work out. The main thing is to make it a priority. Bring the kids with you, let them take part, or do something active with them. If I can't do that I will try and get up early to get a work out in before my day starts. you that definition you want when your dressing up for a night on the town.
Q: How can we get awesome abs like you? A: Haha, well I always believe it's 75% intake and 25% perspiration. Everyone has abs it's just a matter of staying lean to find them. Cutting your sugar intake and boosting your water consumption will really help to melt that layer of belly fat before you even hit the gym. Then when you do work out, always focus on your core. I like to do hanging leg raises and ball crunches. Burpies and crunches are easy to do on the road as well in your hotel room.
Best Energy Tip: Cut the sugar in your diet easy ones are Pop or sugar in your coffee. Then increase your water intake. You will not only gain energy after a few weeks you will burn fat by upping your water intake!
Favorite Workout: my favorite thing to do is hit the weights or go out and play sports get your heart rate up and burn some energy off!
Q: Cardio or weights? A: I am a big believer in BOTH! On stage with the Road Hammers is like a 90 min cardio workout every night. But in order to be able to do that and sing every night, I have to run. If you're looking to drop weight fast, get outside! Alternate running for five minutes then walking for five until you can build up your stamina. Keep a log on your phone with a running app to motivate you each time out. Then alternate off Airbourne "There ain't no days with weights in the gym way but the hard way� to firm and tone your body. As you get older your bone density weakens so weights will help keep you stronger longer and also give you that defini-
Favorite Workout Song:
Favorite Workout Equipment: My running shoes. Get a good pair and you will save your feet and also motivate you to get out and play!
Q: What are your thoughts on dietary supplements? A: There are lots of supplements out there on the market and it can often get confusing. Whatever your diet plan is always check with your physician and also do some online research. But if you're looking to shed those extra pounds and keep your energy up, save money by drinking WAY more water! Also a recovery drink after your workout with protein for muscle growth and glucosamine for muscle repair will help curve muscle soreness and get you ready for the next I love to make shakes. workout! Weather you want to gain weight or lose it a Q: What type of exercise would shake in the morning you recommend for someone will kick start your starting their fitness journey? day! Put some Kale, spinach, with blueber- A: Find something you enjoy beries, a banana, some cause it will help you stay concinnamon and orange sistent, which is key for success. juice and coconut water Weather it's a yoga class, or and a scoop of protein weight lifting start slow and just powder in a blender be consistent! and enjoy!
Favorite Healthy Food:
Q: Many people start their exercise journey with cardio, yet find they see no results, do you have any suggestions? A: The key with whatever exercise you're doing is your heart rate. You need to get your heart rate up for extended periods in order to burn fat and see results. Just going at an easy pace will not give you great results fast. So the bottom line is work hard and push yourself to succeed! Q: Share with Countrified readers what a typical days meal plan looks like? A: Breakfast - is always the biggest for me. I start with oatmeal, some fresh fruit, a protein shake and a coffee. 10am - protein bar, a glass of 2% milk and a banana Lunch- 2 chicken breast, apple slices and peanut butter, raw carrots, pasta Dinner- 2 grilled pork chops, mashed potatoes, grilled asparagus Bedtime snack - protein shake
Workout Routine This is a great on the road work out when you can’t get to the gym and just need to use what you have available around a hotel room or near your hotel. First I always warm up with a minimum 1km run to get my body warmed up and my heart rate up. Then I dive head first into this routine provided to me by my friend and Personal Trainer, Cory Sherratt. 1. Burpies-total body exercise and great warmup with an element of cardio and strength building 2. Spider-man push-up -overall main chest as well as core 3. Handstand push-up-overall shoulder 4. Chin-ups play ground or door jab whatever works-back 5. Biceps curls-Resistance band or Kettle Bell curls 6. Dips-triceps- If I don't have that available I do diamond push-ups depending on location. 7. Air squats-quads,hams,glutes. 8. Split squats-quads, hams, glutes, calves. 9. Abs- Leg raises off a bar or depending on what's available V ups, mountain climbers and planks(60 sec hold).