Total Fit Magazine by Cuative Publishing & Media

www.totalfitmagazine.com

TOTALFIT P R E M I U M

H E A L T H

F I T N E S S

L I F E S T Y L E

Vol. 1, Edition #3

BIF NAKED

SO YOU THINK YOU CAN DANCE's

TRÉ ARMSTRONG

LIBIDO BOOST or BUST?

TECH FIT

RAW POWER

APPS

LEAN+FIT FIREFIGHTERS

JAY VADO R&B/POP SENSATION

RELATIONSHIP RESOLUTIONS IS YOUR HOME

HEALTHY? NEw

INTERNATIONAL SUPERMODEL

CAROL

ALT

CDN $7.95

YOU

2012

EDI

TIO

74470 93733 ISSN: 1925-4415

TOTALFIT P R E M I U M

H E A L T H

F I T N E S S

L I F E S T Y L E

Vol.1, Edition #3

THEGOODS

TRANSFORMING BODIES 10 Support Your Immune System ~ Nourish Your Soul 29 Greco Lean+Fit 4 Life 30 Fresh Talk - Dental Health 32 Greco Personal Training 54 Libido Boost or Bust? 55 Got Pain? Physiotherapy Support 57 Greco Hockey Exercises 58 Health Education with Dr. Nicolas Guay 65 Tech Fit APPS - Fitness Apps for your smartphone 68 Greco Lean+Fit

STRENGTHENING MINDS 09 Tony’s Tips 11 Greco Yoga Lean 15 Growth Hormone - Fountain of Youth? 26 MultiVitamins 53 Healthy Finance - Dollars & Sense 60 Relationship Resolutions - Advice

LIFTING SPIRITS 18 Capital City Dance Studio - Profile 31 Lean+Fit Firefighters 34 Raw Power - International SuperModel Carol Alt 56 Winter Getaway 62 So You Think You Can Dance Canada’s Tré Amstrong 66 Public Nakedness - Bif Naked 69 Lightweights - Your Fitness Moments

TOTALFITNESS LIFESTYLE 07 Hot Stuff 13 On the Go 17 Gear Up 22 Murray St. Restaurant - Profile 28 Perfect Fit 40 Studio Sessions with R&B/Pop Sensation Jay Vado 44 Healthy Homes - Create Your Healthy Space 46 Fraser Residence - House Feature 67 TotalFit Marketplace 70 Directory

22 46

TOTALFIT P R E M I U M

H E A L T H

F I T N E S S

L I F E S T Y L E

www.totalfitmagazine.com

The official magazine of Greco Lean & Fit distributed to all members. Publisher/Co-Founder Cu Van Ha cu@totalfitmagazine.com

Co-Founder Jessica Kerzner

jessica@totalfitmagazine.com

Editorial Direction Tony Greco Editorial Kristin Braginetz Photography Christopher Schlesak John Kealey Rémi Laprise Mitch Lenet Jessica Deeks Published by Cuative Publishing Legal Deposit 2011 National Library of Canada ISSN 1925-4415 Cuative Publishing & Media 260 St. Patrick St. Suite #202 Ottawa, ON K1N 5K5 Publications Mail Agreement No. 41149597 www.totalfitmagazine.com Printed in Canada. Special Advertising & Features: Please contact the publisher/Cuative Direct: 613-262-4908 cu@totalfitmagazine.com All materials © 2011 Copyright. Cuative Publishing. All rights reserved. TOTALFIT Magazine welcomes contributions. Materials must be accompanied by a self-addressed stamped envelope if they are to be returned. Cuative Publishing is not responsible for unsolicited material. All opinions expressed are those of the contributors and do not necessarily reflect the opinions of the publisher or its advertisers. Reproduction in whole or part is prohibited without prior permission from the publisher. Every effort is made to ensure that the advertising and editorial in TOTALFIT Magazine is derived from reputable sources and is accurate. However, TOTALFIT Magazine cannot accept responsibility for transactions between readers and advertisers nor for injuries arising from following any advice or training programs in this magazine. Please consult your doctor and/or personal trainer before performing any exercises illustrated in this magazine.

Submissions + Ideas: please send to info@totalfitmagazine.com

Edition #3

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BRING IT ON! www.totalfitmagazine.com

TOTALFIT P R E M I U M

H E A L T H

F I T N E S S

L I F E S T Y L E

Vol. 1, Edition #3

BIF NAKED

SO YOU THINK YOU CAN DANCE's

TRÉ ARMSTRONG

LIBIDO BOOST or BUST?

TECH FIT

APPS

LEAN+FIT FIREFIGHTERS

JAY VADO R&B/POP SENSATION

RELATIONSHIP RESOLUTIONS IS YOUR HOME

HEALTHY? NEw

RAW POWER INTERNATIONAL SUPERMODEL

CAROL

ALT

Love it, hate it, or simply tolerate it, winter certainly takes its toll on our lives here in Canada. It seems that at this time of year, we all need a little more inspiration to get up and get on with things. Luckily, this issue of TOTALFIT is overflowing with just that. Our gorgeous cover model Carol Alt tells us about her decision to switch to a raw food diet, how it completely changed her life, and how it led her to create a series of recipe books and a brand new skincare line (pg 34). The multi-talented Tré Armstrong of So You Think You Can Dance Canada gives us some insight into what motivates her to be the best she can be (pg 63). Canadian rocker Bif Naked gets candid about her healthy lifestyle, as well as her battle with breast cancer and how it ultimately led her to become a more well-rounded person (pg 66).

CDN $7.95

YOU

2012

EDI

TIO N

74470 93733 ISSN: 1925-4415

TOTALCOVERAGE

Edition #3, Vol. 1 Tony Greco with Carol Alt Photo: The General Studio Location: Greco Sparks St.

Don’t forget to like us on Facebook and follow us on Twitter for the latest updates.

Still feeling the chill? Dr. Joel heats things up by busting some myths on aphrodisiacs and offering the perfect menu for a night in with the one you love (pg 54). Some of the city’s firefighters dish on what it took to get camera-ready for the 2012 Great Boys of Fire calendar (pg 31). If all else fails and you give in to that urge to take a trip out of town this winter, check out pg 56 for tips for a great winter getaway. And of course, we’ve packed this issue with plenty of helpful health, nutrition, and fitness tips from Tony himself and the Greco team to keep you on track and hopefully inspire you to get out and embrace all the good things that winter has to offer. It’s a big, cold, snowy world out there: Bring it on! Don’t forget to write to us at info@totalfitmagazine.com with your own fitness stories. We’re always on the lookout for inspirational content to feature in future issues!

Cu & Jessica

Publisher & Co-Founders Greco TOTALFIT Magazine

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TOTALFIT Contributors P R E M I U M

H E A L T H

L I F E S T Y L E

DON GAUVREAU

JESSICA DEEKS

NELSON NARCISO

RÉMI LAPRISE

DR.HARRIS PREHOGAN

THE GENERAL STUDIO

MITCH LENET

STUART GRAHAM

DR. JOEL

Dr. Harris practices dentistry in the KanataStittsville area. In his free time, he leads an active lifestyle playing ice hockey and spends his time at Greco doing Lean+Fit classes. He is married with a newborn baby boy. Page 30

thegeneralstudio.com Chris and John are Ottawa photographers born and raised, longtime friends and now co-founders of The General Studio. John uses a Canon, while Chris likes his Nikon. Page 34

Mitch photographs fashion, style, art, design, food and lifestyle. You can always find him exploring his creativity on location, in studio or in his production office. Page 22

stuartgrahamfinancial.com Stuart Graham is a financial advisor with 17 years of experience in risk and wealth management. In today’s world it is hard to make one dollar into two, but there are ways to do so. Page 53

DARRIN MATHEWS

ARLENE DOREY

SHANNON LAWLESS

KYLE MCINNES

STEVE WARNE

SUE HALL

thenourishedself.ca As a holistic nutritionist and lifestyle educator, Sue specializes in customtailoring individual plans specific to each person’s unique body chemistry. She utilizes the latest tools to assess the body’s ongoing environmental, dietary and emotional influences. Page 10

jointreaction.ca Darrin has been a registered physiotherapist for the last seven years and is the president and co-founder of Joint Reaction Physiotherapy and Massage. He specializes in myofasical pain/dysfunction and the rehabilitation of injuries of all natures. Page 55

F I T N E S S

Edition #3

SupplementGodfather.com Don Gauvreau is recognized in the dietary supplement industry as an R&D and product formulation expert. Don has also competed as a national-level bodybuilder and has two degrees, a bachelor’s of kinesiology and a master’s of science. Page 15

arlenedorey.myarbonne.ca Arlene Dorey is an Ottawabased entrepreneur working in the IT project management field, as well as an independent consultant with Arbonne International. Arlene is also involved with several charities including Ride the Rideau, which supports the Ottawa Cancer Centre. Page 56

jessicadeeks.com Jess is an Ottawa-based photographer who specializes in creative location portraiture. She loves shooting people with interesting stories and lifestyles. Page 18, 40

mitchlenet.com

shannonlawlesstherapy.com Shannon provides counseling and therapy services for individuals, couples and families in and around Kanata. See her relationship resolution advice for the new year.

Page 60

keepwell.ca Nelson is an herbalist, Reiki practitioner and member of the Examining Board of Natural Medicine Practitioners. He is a well-respected writer and educator on natural health products and hosts his own Rogers TV show, Precision Fitness Challenge. Page 26

blackberrycool.com Kyle is the co-founder of an app discovery network called Pretzil and regularly blogs at BlackBerryCool. com. He lives in Ottawa and graduated from the University of Ottawa. Page 65

remilaprise.com Rémi has been a draftsman, engineer, CEO of his own software company, and an artist agent. The skills he has learned allow him to live the life he has always dreamed of: taking pictures of people’s feelings to remember how beautiful we are. Page 29, 32, 57, 68

revivelife.ca Naturopath Dr. Joel is the clinical director of revIvelife™ Ottawa Naturopathic Clinic, Pharmacy & Labs and the CEO of enerjiVe Food. Watch her on revIvelife™ by Naturopathic Dr. Joel on Rogers Channel 22, Mondays at 3pm. Page 54

Steve Warne is an Ottawabased writer and broadcaster. He co-hosts Tony Greco’s weekly health and fitness show on Team 1200 radio in Ottawa. He regularly covers sports, entertainment and health issues and devotes countless hours to autism charities. Page 66

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lifestyle

HOTSTUFF What more can we say? Hot Stuff comes in all shapes and sizes, so check out this edition’s super smokin’ items!

SOMETHING FISHY

SNACK ATTACK

It can be hard to find the perfect snack – one that keeps your hunger in check, provides long-lasting energy, and above all, is good for you. Thankfully, enerjiVe’s OH-MY Power Crisps do all of the above, and then some. Made with wholesome ingredients like buckwheat flour, quinoa flakes, and maple syrup, these crisps are full of vitamins and minerals and are free of dairy, gluten, nuts, soy, salt, corn, eggs, wheat, artificial colouring, preservatives or flavouring. www.enerjivefood.com

The benefits of fish oil are well documented, but OmegEssential High Potency Fish Oil goes above and beyond. It provides 1000mg of EPA and 550mg of DHA, plus liver and gallbladder support for better absorption, balance, and overall results. Its purity and potency have been tested and certified by IFOS (International Fish Oil Standards). It’s also available with 1000IU of Vitamin D. www.popeyescanada.com

SOME LIKE IT HOT  CONSIDERATE COOKWARE  From the pros at Black & Decker comes cookware that cares about your health as much as you do. The SkilLite Searing Skillet is a 16” x 12” electric skillet that cooks oil-free and is designed to move fat and grease away from food with a fat-separating grease channel, helping to ensure healthier meals for the whole family. It also has a unique one-touch searing function that allows you to sear, sauté, stir-fry, and brown meat all in the same pan. www.blackanddeckerappliances.com Edition #3

If there’s one thing that’ll help you to forget about the cold outside, it’s the 2012 Great Boys of Fire calendar. Twelve of Ottawa’s finest firefighters will heat up your home (or office, or both) for one glorious year. All proceeds from the sale of the calendars will go to the Care Grows West Campaign at the Queensway Carleton Hospital. Available at the Queensway Carleton Hospital Foundation, all fulltime fire stations, all iTan locations, Lilac Lingerie, 3 Wild Women, Michelle Valberg Studio, Euro Lazer, Frontline Financial, Fernando Cellini Hair Salon and Greco locations. www.qchfevents.ca

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mind

Tony Greco Canada’s Leading Fitness Specialist www.tonygreco.ca

TONY'sTIPS For many of us, finding the motivation to stay fit is challenging at the best of times, and unfortunately the holiday season provides us with a whole new host of obstacles. The temptation to overeat, vacations, time away from the gym due to a jam-packed schedule – distractions are everywhere. Luckily, there are plenty of ways to stay inspired through this busy season. Our two major motivators are pain and pleasure. Start by figuring out which one works best for you and play to that strength. If your motivation is pain, use negative images to remind yourself of where you don’t want to be. If it’s pleasure that gets you going, find a goal or reward to give yourself when you stay on track. Try keeping a picture of yourself in your wallet, on your bathroom mirror, or as a background image on your computer. This will help motivate you to get moving and uncover the new and improved you. Keep fitness and nutrition simple. A lot of people think it’s difficult to live a healthy life, but it’s easy if you stick to the basics. Are you eating a balanced breakfast? Are you drinking enough water? Can you substitute your coffee with green tea? Little changes can make a big impact. Most people think the key to losing weight is doing tons of cardio, but the trick is to introduce a little bit of weight training into your routine. Building strong, lean muscle will help your body to burn off fat. Additionally, decrease your rest time between sets when working out. It’s important to make sure you’ve rested enough to be ready for that next set, but keeping your heart rate up will allow you to burn more calories during your workout. If you’re heading out of town, use it as an opportunity to try something new. If you usually work out at a gym or with a personal trainer, try an outdoor activity like swimming or running. You might discover your new favourite workout! Plus, most hotels and resorts offer a weekly pass to their own gyms, so if you’re set on maintaining your regular fitness routine, you can. www.grecoleanandfit.com

Edition #3

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body Sue Hall Nutritionist and Lifestyle Educator www.thenourishedself.ca

Support Your Immune System ~ Nourish Your Soul ~

Winter. We just can’t get away from it, even though some of us may want to. I say embrace it with all that you can muster and keep your body as healthy as you can. The winter months are a major stressor on the immune system. Darker days, colder weather, lack of sunshine, the added stress around the hustle and bustle of the holidays – all these factors contribute to weakening our immune systems.

he immune system is a complex system in the body responsible for fighting disease. Its primary function is to identify foreign substances in the body (bacteria, viruses, fungi or parasites) and develop a defense against them. This intricate system can become depressed or weakened by various things including emotional stress, inadequate sleep, overtraining, environmental and occupational chemical exposure, UV and other types of radiation, viral and bacterial infections, and smoking. The foods we put into our bodies also have an impact on our immune response. Alcohol, refined sugar and lack of protein all contribute to a decreased immune system. Sugar decreases the function of your immune system almost immediately. It is especially important to avoid sugar if you feel you are coming down with something. Avoiding sugar on a regular basis will do wonders for your health and make your body stronger. Food manufacturers know people like sugar. That’s why they add it to many products, including soups, sauces, and canned and packaged foods. Next time you go shopping, be sure to check the labels for hidden sugar. Some alternative names for sugar you might see on food labels include dextrose, maltose, fructose, lactose, any kind of syrup, concentrated fruit juice, corn sweeteners or any variation of these names.

INGREDIENTS: • 1-2 tbsp of ghee • 4 large carrots, peeled and sliced • 1 sweet onion, peeled and chopped • 1 clove garlic, chopped • 1” piece of peeled ginger root, chopped • 4 cups organic vegetable broth • Sea salt and pepper to taste

Edition #3

Respect your body at this time of year and it will pull you through. Get outdoors and play this winter. Changing your attitude and embracing what is, and what will be, is the key to health and happiness.

Enjoy this nourishing soup and let us know how much you love it!

PREPARATION: 1. In a soup pot, sauté carrot and onion in ghee until fragrant 2. Add garlic and ginger, sauté for 2-3 minutes 3. Add broth and simmer on low heat until vegetables are soft (approx 20-30 mins) 4. Remove from heat, allow to cool and puree in blender until smooth

Life is busy, and we can all appreciate how challenging it is to prepare healthy and wholesome meals. During these cold months of winter, soups made from nutrient-rich whole foods become my best friends. Quick and easy to make, soups can be prepared in less than 30 minutes and can contain all of the essential nutrients to strengthen your immune system. Added ingredients like ginger and garlic boost your immunity and are comforting and warming; soothing to the soul.

Photo: choosingraw.com

CARROT SOUP

Now that we know what can weaken our immune systems, let’s look at how we can build healthier ones. First, keep the vital organs healthy through regular physical activity, fresh air, rest, good nutrition and nutritional supplements. Ensuring proper elimination of toxic waste by helping the body’s detoxification processes is also important. Sweating, supporting the kidneys with sufficient fluid intake, and maintaining regularity in the bowels with adequate fiber and exercise are all helpful.

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mind Jennifer Burke Greco Personal Trainer Registered Yoga Teacher Greco Barrhaven/Beech St.

Greco YOGALEAN

s both a personal trainer and yoga instructor, I have gained a unique perspective on physical fitness. There are many obvious benefits of doing physical activity, including weight management, pain reduction, bone density and an increase in strength, but yoga offers many lesser-known benefits. Yoga strengthens, tones and stretches; it also appears to have mood-managing effects, including the reduction of anxiety and depression. Many people seem to be scared away by the incorrect generalized view that yoga is just an easy stretching session. If intensity is what regular exercisers want, I suggest that they try YogaLean or Power Yoga. In a flowing series, Power Yoga forces the practitioner to focus energy on maintenance of holds, repetition of movements and use of balance and stability. After working and stretching muscles to their maximum potential, practitioners get to enjoy Savasana, a short relaxation period devoted to the recuperation of the body and mind. Yin Yoga is another fantastic option for regular exercisers and newcomers alike. This type of yoga is practiced in a relaxed atmosphere and has the goal of attaining a deeper stretch; this stretch can be so deep that it even stretches out the fascia, the tough connective tissue that surrounds muscles in the body. I not only recommend this to weight trainers and runners, but also to those who tend to be stressed. Relaxation-based yoga types have been shown to help increase cerebral blood flow and have positive practice effects, possibly helping to alleviate stress.

MY THREE FAVOURITE YOGA POSES ARE: 1) GARLAND POSE/LOW-SQUAT: This pose is not only a fantastic hip and groin opener, it is also a great stretch for improving squat work and range of motion. Traditionally done with heels on the ground, the elbows can be used to help pry open the legs further. A wedge may be used to insert under the heels, but if heels still elevate more than five centimetres or so, I suggest sliding down the wall and using it for balance to focus on the depth of the stretch. 2) HIGH PLANK: This is another favourite pose because it works all of the core muscles, as well as stabilizing shoulder joints. Form is especially important for the plank because if done incorrectly, there can be back soreness or injury. The proper form is achieved with the pelvis tilting forward, closer to the ribs. The back should be flat with no lumbar curve when performing the plank. 3) FISH POSE WITH STRAIGHT LEGS: This pose opens up the chest and the front of the neck, while allowing blood to circulate in a novel pattern. A benefit includes the stimulation of the thyroid glands, which are located in the front of the neck and are known to regulate metabolism and energy. For a less intense pose, a yoga block may be used mid to upper back for support.

Yoga strengthens, tones and stretches; it also appears to have mood-managing effects

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lifestyle

ONTHEGO

Now you can take fitness wherever you go, thanks to these cool innovative items. So put your kicks on and go, go, go!

WATER WORKS  How do you improve on pure, clean, healthy water? OXYwater has figured

it out. The refreshing drink is loaded with extra oxygen, B vitamins, minerals, and electrolytes. It’s got as many antioxidants as three servings of fresh fruit. And best of all, it’s totally natural and comes in three great flavours: CherryPomegranate, Passion Berry, and Island Citrus. www.tryoxywater.com

SKIN DEEP  Give your skin some serious TLC with the Natural

Bristle Dry Skin Brush. Before you shower, use this handy tool to gently brush your body using small circular movements. Within weeks, you’ll notice skin with improved tone, elasticity, colour and vigour. Additionally, the brush helps to enhance blood and lymph circulation, leading to better overall health. It’s more than worth the extra two minutes tacked onto your daily routine. Available at local pharmacies

NATURALLY DELICIOUS

For an on-the-go snack that’ll keep you moving, reach for a Fruit, Nuts & Whey bar from Precision All Natural. Each bar contains 16g of protein, 100% all-natural ingredients, and only three kinds of ingredients: fruit, nuts and whey protein isolate. Choose from four delicious flavours: Cranberry Cashew, Banana Nut, Apple Cinnamon and Chocolate Cherry. www.popeyescanada.com

Edition #3

CLEAN AND GREEN  Want to move away from landfill-clogging plastic

bottles without sacrificing the taste and quality of your water? Try Bobble, a reusable water bottle with a builtin carbon filter that removes chlorine and contaminants from municipal drinking water. It’s available in three sizes, comes in several colours, is made from recycled plastic and is free of BPA, phthalates and PVC. www.waterbobble.com

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mind Don Gauvreau R&D and Product Formulation Expert www.SupplementGodfather.com

Growth Hormone – The Fountain of Youth?

Find out how to maintain growth hormone levels as you age and take advantage of their powerful effects.

rowth hormone (GH) has powerful effects on muscle growth and fat loss, which is why many athletes are always looking for new ways to increase GH secretion. GH maximizes muscle growth by increasing protein synthesis and reducing protein breakdown. It’s beneficial for fat loss as it forces fat cells to release free fatty acids into the bloodstream by stimulating the key fat-burning enzymes. GH is a polypeptide hormone that’s synthesized and secreted by the pituitary gland, and the amount released by your body is controlled by a hypothalamic hormone called growth-hormone-releasing hormone (GHRH). If you want to increase GH levels in the body, you must stimulate both GH secretion and GHRH (its direct precursor, so to speak).

Sleep affects growth hormone

GH secretion peaks during sleep, and both quality of sleep and length of sleep are important factors that affect the amount of GH produced by your body. For GH secretion to peak, you need to reach “deep” sleep, often referred to as REM (rapid eye movement), which occurs during stage IV deltawave sleep. If you’re sleeping for the proper length of time, ideally eight hours, you can achieve REM sleep up to five times a night, meaning GH will spike five times! This is crucial for optimal muscle growth and fat loss. If you don’t get enough quality sleep, you’ll dramatically diminish the amount of GH your body produces, thereby reducing muscle growth and fat loss.

Health-promoting benefits of growth hormone

In addition to muscle growth and fat loss, GH also provides the body with other benefits. In fact, GH is responsible for increasing calcium retention in bones, and can therefore strengthen and increase the mineralization of bones in the body. This is a great benefit for anyone who is predisposed to osteoporosis. GH also has a large impact on immune system strength and can ensure it’s functioning at an optimal level. This is not only important for athletes but anyone who wants to stay healthy and fit.

Increase growth hormone with supplementation

If you recall, growth-hormone-releasing hormone (GHRH) must be stimulated in order to reach optimal GH levels in the body. An amino acid called GABA (gamma-aminobutyric acid) has the unique ability to increase secretion of GHRH by augmenting neurotransmitter levels in the brain and by direct activity on the hypothalamus. Research studies show that supplementation with 3000mg of GABA can increase GH by as much as 400 percent. 1 GABA also stimulates stage IV delta-wave sleep, which is when REM takes place and peak GH secretion occurs. Melatonin, which is a pineal hormone and a powerful antioxidant, also affects GH secretion at the hypothalamus level. Supplementation with 5mg of melatonin before sleep can stimulate a 270 percent increase in GH secretion. 2 Like GABA, melatonin is shown to induce stage IV delta-wave sleep, which further supports GH secretion and optimal rest and recovery.

The final word on growth hormone

As you begin to age, your GH levels will naturally decline, but by using supplements like GABA and melatonin you can help maintain optimal GH levels. Furthermore, ensuring you get an ideal amount of sleep is also critically important for optimal GH secretion. This is just one more reason why it’s important to get a quality sleep every night! If you’re looking for a top-quality growth-hormone boosting supplement, then try using GH FREAK™ by PharmaFreak Technologies. Reference: 1 Powers, M.E., et al. (2007). Med Sic Sports Exec, 40, 104. 2 Forsling, M.L., et al. (1999). Clan Endocrinal, 51, 637.

www.SupplementGodfather.com

Quality of sleep and length of sleep are important factors! Edition #3

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GLEBE

KANATA

WESTBORO

BARRHAVEN

749 Bank Street

499 Terry Fox Drive

309 Richmond Road

130 RioCan Drive

613.237.1658

613.592.0225

613.722.6772

613.843.7405

F R A T E L L I.CA

lifestyle

GEARUP Check out these goods to get you pumped, primed and ready for any fitness challenge.

▼

SNOW DAY

Break up your indoor winter fitness routine with an invigorating trek in the great outdoors. Strap on a pair of Louis Garneau Ergotrail RX Snowshoes and hit the trails! The asymmetrical frame of the shoes ensures excellent snow evacuation underfoot, a comfortable and natural stride, and maximum flotation on snow. The bent tail means you’ll experience less of a dragging effect and improved backward motion, and the reflex pivot provides shock absorption and good foot rotation on axle for an efficient stride. www.playitagainsportsottawa.com

▼SHOE-IN

The new year is a great time to invest in new shoes, and few brands offer better bang for your buck than New Balance. The M700XOS is designed with premium lightweight mid-sole material, which offers superior cushioning and a lower rate of compression set. It’ll help you get through even the toughest courses – and it looks pretty cool, too. www.sports4.ca

MADE IN THE SHADE

▼ ▼

Looking for a product that multitasks as well as you do? Check out the Oakley Split THUMP sunglasses – not only do they perform the standard sunglass duty of protecting your eyes, they also keep you entertained with a built-in MP3 player. Detachable speakers and wellhidden controls keep you from looking like a robot. www.oakley.com

PLAY YOUR CARDS RIGHT  Can’t decide what to get for the fitness fiend who has it all? You can’t go wrong with a gift card from Fitness Depot. The card can be bought online, loaded with the dollar amount of your choice, and redeemed at any Fitness Depot location. As a bonus, with the purchase of a $250+ gift card, you’ll also receive a free tin. Perfect for any time of year. www.fitnessdepot.ca

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YouShould be dancing Photography by Jessica Deeks (www.jessicadeeks.com)

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spirit

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spirit

he basement of the Westgate Shopping Centre is the last place you’d expect to find a thriving dance school. But from this unconventional location, beneath the hubbub of a Carling Avenue mall, Capital City Dance is getting bodies all over Ottawa moving. The school was established by Gabe Wolinsky and Mike Falcucci, friends and professional dancers who were both born and raised in Ottawa. Dancers since childhood, both men worked their way up the industry ladder – in Broadway shows, TV commercials, even on cruise ships. Years of personal success for both Mike and Gabe led to a desire to share their wealth of experience and knowledge, and in 2009, the duo knew it was time to stoke the flames of Ottawa’s burgeoning dance scene and did so by opening their own studio. Since then, Capital City Dance has become a genuine success, with hundreds of students signing up for competitive, recreational, and drop-in programs. The competitive program is designed for students who are looking to take their skills to the highest level through intense practicing (a minimum of four times a week) and competitions. The recreational program is perfect for anyone who wants to learn how to dance and to have a good time. If a student shows real promise, they can be moved into the competitive program. The drop-in classes are ideal for busy people who don’t have the time to commit to full-on training – they’re casual, fun, and perfect for anyone who just wants to learn a new skills (or brush up on old ones). Students at Capital City Dance get the opportunity to learn from a variety of teachers, all of whom bring something fresh and exciting to the table. Respected choreographers from around the world serve as guest instructors (So You Think You Can Dance Canada 2011 winner Jordan Clark and Vlad from the renowned Vlad’s Dance Company in Toronto are just a couple of examples), and the teachers regularly attend workshops to ensure they’re always up to date on what’s new and hot. And amazing instructors equals amazing students: one Capital City Dance graduate is off to the Royal Winnipeg Ballet School, another is a member of the Canadian Tap Team, and yet another is a member of the World Hip Hop Team. In terms of fitness, it’s hard to find something more effective than dance. Classes begin with a warm-up that includes sit-ups, push-ups, and a core muscle workout. Students develop muscle strength, improve their cardiovascular health, and increase flexibility – every class offers a full-body workout. The teachers understand the importance of fitness and ensure that they pass on that knowledge to their students. But improved fitness isn’t the only reward a dancer can reap. Through learning routines and practicing together, students develop valuable social skills. Dance is also great for mental health: studies show that it helps to alleviate stress and depression, and remembering choreography helps to develop memory skills. Homework areas, computers, a lounge, and a kitchen – as well as some serious positive energy – make the school a fun and productive place to be. And with a wide range of classes at all experience levels, Capital City Dance is poised to get Ottawa grooving, one pair of feet at a time.

www.capitalcitydance.ca

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“The teachers understand the importance of fitness and ensure that they pass on that knowledge to their students.”

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SLOWAND STEADY Murray Street Kitchen/Wine/Charcuterie by Kristin Braginetz, Photography by Mitch Lenet

hanks to the dedication of passionate farmers and chefs, plus the increasing interest of curious diners, locally produced food has seen a surge in popularity over the last few years. Ottawa’s abundant harvests are finally being discovered by foodies everywhere. A growing number of restaurants and shops in the city are happily embracing the locavore/slow food movement, but few put it into practice more effectively and earnestly than the folks at Murray Street Kitchen/Wine/Charcuterie. Murray Street is an authentically Canadian experience without trying too hard to be one. No kitsch, no clichés, no tacky memorabilia – just fantastic local food made by people who are clearly enthusiastic about what they do. A genuine respect for food, farmers, and the land is evident here. Virtually everything on the menu is sourced locally. In fact, during a recent visit, a truck from Winchester’s O’Brien Farms pulled in to deliver an order of fresh beef. Talk about farm to table!

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Chef/owner Steve Mitton opened the restaurant in 2008 with co-owner Paddy Whelan. Since its inception, it’s earned rave reviews and a devoted clientele. And as Ottawans learn more and more about the numerous benefits of eating locally (for our health, the economy, the environment), Murray Street is poised to hold its place as one of the city’s top eateries. The dinner menu at Murray Street changes daily, primarily due to the fact that once Mitton butchers an animal, he uses every part of it, from head to tail. While predicting what will be available on any particular night is next to impossible, diners can generally expect to find dishes featuring beef, pork, seafood (courtesy of the Whalesbone Oyster House), and fowl. And although Murray Street might not be at the top of a vegetarian’s list, there are always a handful of herbivorous options on the menu.

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lifestyle

“Since meat is clearly Murray Street’s raison d’être, one of the restaurant’s most celebrated offerings is the charcuterie bar.”

The $16 lunch menu changes regularly too, but a few crowd-pleasers are available from one visit to the next. One such dish is the pastrami Rueben: succulent layers of smoked corned beef brisket from O’Brien Farms, Mrs. McGariggles mustard, pickled onions, ‘our-kraut’, and cheese piled high on slices of fresh rye from the Rideau Bakery, all with a side of skips. (Skinny + chips = skips; they’re made from potato skins and offer the most satisfying elements of both fries and potato chips.) Another favourite, the pulled pork, includes braised pork shoulder from Upper Canada Heritage Meat, house-made chipotle-espresso barbecue sauce, and Pine River cheddar cheese with a side of molasses-baked beans that are very clearly not from a can. The bar does a good job of keeping it all in the family too, with brews from Beau’s and Kichesippi on tap. The caesar comes highly recommended – made with Murray Street’s own clamato juice, it’s spicy, flavourful, and delightfully different from its bottled counterpart. The wine list is one of

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the few places where the local theme takes a break. It’s a welcome change, however, as the varied list makes for a more satisfying selection. Since meat is clearly Murray Street’s raison d’être, one of the restaurant’s most celebrated offerings is the charcuterie bar. Diners can choose from a mouth-watering selection of local cheeses, meats, and in-house specialties like terrines and head cheese. Pick and choose individual items from the menu, or pick three meats and two cheeses or two meats and three cheeses for $35. Each of the items on the dessert menu is equally and unfairly tempting, but the ‘smore – a clever variation on the campfire classic that’s composed of layers of chocolate espresso pudding, house-made graham cookies, and sticky marshmallow, all served in a glass jar with an extra long spoon – might be the hardest to resist.

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lifestyle Murray Street is a popular place to be on Sunday mornings, too. For $13, hungry guests can tuck into a satisfying brunch from a menu full of farm-fresh eggs, potatoes, sausage – whatever strikes the kitchen’s fancy. Murray Street’s mood changes with the seasons, just like the dishes it serves. Though the outdoor patio is considered one of the best in the city, the indoor dining room – with its warm, masculine décor that’s vaguely reminiscent of what would happen if a team of interior designers were let loose in a hunting cabin – creates a cozy respite in the colder months. And while summer sees a spike in popularity for easily shared fare like charcuterie plates, winter provides diners with serious comfort food like braises and cassoulets – all full of flavor and slow-cooked to perfection. Because sometimes, slow and steady really does win the race.

www.murraystreet.ca Charcuterie meats and Murray Street Caesar: signature clamato juice, Iceberg vodka, and a Cheez Whiz-swiped celery stick

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mind

Multi vitamins

Nelson Narciso Herbalist & Reiki Practitioner www.keepwell.ca

To simply live a long life should never be the ultimate goal. What we should strive for is to be healthy and diseasefree for as long as possible. This is known as one’s “health span,” or as statisticians would say, one’s “healthadjusted life expectancy.” What factors will determine your health span? Many would argue longevity is dictated largely by genetics, while others would say one’s lifestyle, environment and diet may have an even greater role to play. As a holistic practitioner, I look at all of these factors but am especially interested in the role nutrition has to play in keeping one healthy and helping one live as long a life as possible.

e’ve all heard the sayings “you are what you eat” and “let food be your medicine and medicine be your food” (the latter was said by the ancient Greek physician Hippocrates, who lived from 460 BC to 377 B.C.). In spite of this knowledge, too many of us simply don’t eat the right foods, or enough of them. The importance of sound nutrition cannot be overstated. There’s no arguing that of all the foods we consume, fruits and vegetables provide the greatest density of vitamins, minerals and antioxidants. Health Canada suggests eating seven to ten servings of fruits and vegetables daily and yet a surprisingly large percentage of the population does not meet these modest requirements. The Canadian Community Health Survey conducted by Statistics Canada in 2006 found “a majority of Canadians ate fewer than five servings of vegetables and fruit a day.” As if this wasn’t bad enough, there are other factors we have to consider: over-processing of foods (microwaves, food irradiation, pasteurization, canning, freezing) resulting often in significant nutrient losses like soil nutrient depletion that has resulted in fruits, vegetables, grains and meats being often significantly lower in nutrients than those same foods 70 years ago; increased environmental toxicant exposure; and the subsequent need for greater nutrient protection.

etables and fruits, in that order, and choose ones that represent all the colours of the rainbow. An ever-growing body of research also points to the importance of a daily multivitamin mineral formula to top up the nutrients that diet alone isn’t providing. For years, so many allopathic practitioners told us that multivitamin mineral formulas (henceforth called a multi) were a waste of money. My former GP insisted 20 years ago that I was wasting my time using multis. Many of us can probably recall being told at one time or another that using a multi offered no benefits and all that came from using them was expensive urine. The argument was that all the vitamins and minerals we need would be provided for through diet alone. As I’ve hopefully been able to demonstrate, that’s not the case at all! What I would consider a landmark moment came back in 2002 when the Journal of the American Medical Association published a Harvard study that stated “most people do not consume an optimal amount of all vitamins by diet alone…it appears prudent for all adults to take vitamin supplements.” After so many years of being dismissed by the mainstream medical community, multis have finally gained acceptance. Studies have shown that multivitamins can help protect against heart disease, cancer, mental decline, immune imbalances, type II diabetes and bone health, to name a few.

So what should we to do to protect against these challenges and stay healthy? The answer is first and foremost to eat more veg-

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WHAT SHOULD ONE LOOK FOR IN A QUALITY MULTIVITAMIN? ● AGE, GENDER AND LIFESTYLE SPECIFIC: One size does not fit all. Vitamins, minerals, antioxidants and botanical extracts should support the individual’s needs. Athletes require more B vitamins and antioxidants to compensate for greater losses and increased free radical stress. ● AVOID ONE- A-DAY AND TIMED-RELEASE TABLETS: These are often poorly absorbed and don’t provide all-day support. Use vegetablebased capsules that don’t require all the common excipients found in many tablets and avoid some of the concerns surrounding animal-based gelatin ● IT SHOULD BE WELL-ABSORBED: Divided doses for not only maximum absorption but greater all-day protection. Use BioPerine®, digestive enzymes, superior forms of vitamins and minerals. ● PROFESSIONALLY DEVELOPED AND TESTED: Developed by a team of health professionals. Progressive Nutritional Therapies (www.progressivenutritional.com) provides women’s and men’s multis with all of these considerations, and many more, in mind. A women’s and men’s active, adult, and over-50 are all available. There’s also a prenatal multi and one for children. Although a quality multi like Progressive is not intended to ever function as a substitute for healthy eating, it can most definitely play a supportive role and, as I often state in my seminars, act as an insurance policy against deficiency. 26

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lifestyle

PERFECT FIT

Great style is not just for after the workout! Check out these items, guaranteed to turn heads no matter how much you’re sweating!

IF THE SOCK FITS

Looking for a better fit than a conventional athletic sock can give you? Stable 26 Anatomically Targeted Performance Athletic Socks provide customizable support and unparalleled fit. The footgear uses silicone pads in anatomically targeted locations to provide improved support and an enhanced connection between your foot and your footwear, and can be customized to work for a variety of athletic endeavours. www.playitagainsportsottawa.com

WARM AND COZY

CLAUDE GIROUX TEE

Team Unsung has teamed up with NHL (All-Star) Claude Giroux for a full line of Signature Giroux Unsung tees, which will be sold on www.claudegiroux28.com to assist in raising money for his charity. The support of Claude Giroux and his fans will help the small Northern Ontario community of Hearst, benefit from a state-of-the-art physiotherapy and rehabilitation centre. www.unsunghero.ca

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The workout pros at lululemon offer another reason for you to get out and work out, despite the not-so-appealing temperatures. The women’s Cuddle Up Jacket features everything you need to keep warm on a cold day: a zipper garage to keep your chin from getting chafed, a high scuba collar, thumbholes, soft lined pockets, even an emergency hair tie on your front zipper to keep hair out of your face. They’ve seriously thought of everything. Don’t worry guys, lululemon has something to keep you warm and dry too: The Chillstop 360 Jacket keeps rain and wind at bay (and keeps you looking stylish) with the help of mesh venting in the back and zipper vents in the front, brushed fleece on the inside, zipper pockets, space for your MP3 player and headphones, a dropped hem in the back, and a protective zipper garage. www.lululemon.com www.TOTALFITmagazine.com ● like us on Facebook

body Jake Wright Greco Personal Trainer Greco Kanata

Greco Lean+Fit 4 Life

uring my final year of studying kinesiology at the University of Waterloo, I had the pleasure of taking a course taught by the world leader in low back research, Dr. Stuart McGill, PhD. The course, Lower Back Injury Prevention and Rehabilitation, provided Dr. McGill’s method of treating the lower back with the highest margin of safety without sacrificing effectiveness. Upon returning to Greco after completing my degree, I quickly realized how important overall spine health is, not only in the gym but also in everyday life. As the spine ages, the need for proper movement patterns and exercise prescription becomes increasingly important due to the increased loading and deformations sustained throughout the years. Although each case of low back pain is unique, with many possibilities as to what the potential cause of injury is and what the rehabilitation program should be, there are certain exercises Dr. McGill provides to help build endurance in the muscles surrounding the spine to give maximum support while enduring loads. The bird-dog, side-plank and curl-up are known as the “big three” and are used to help develop muscles such as the rectus abdominus, obliques, transverse abdominus and muscles of the erector spinae to help build a protective wall surrounding the spine, which Dr. McGill calls “nature’s back belt.”

Photos by Remi Laprise, taken on location at Upper Hunt Club Greco.

We have added these three exercises into our Lean+Fit 4 Life program to help reduce the risk of spinal injury and build endurance in our older generation. Notice how during each of these exercises the spine remains in a neutral posture, ensuring minimal loading to the lumbar spine. These exercises can be performed every day and should be completed in sets of four, three, and then two per side while holding each repetition for six to ten seconds. Each exercise comes with a beginner, intermediate and advanced version depending on your training status.

Curl-up - 1 min, 30 sec - 1 min, 52 sec Side plank - 2 min, 20 sec - 2 min, 46 sec Bird dog - 2 min, 46 sec - 3 min, 34 sec

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Check out the Side plank

Check out the one-on-one video with Dr. McGill

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body Dr. Harris Prehogan B.Sc, D.M.D www.trilliumdental.ca

FRESHTALK

DENTALHEALTH

eading a healthy lifestyle is hard work. Someone very close to me once said “if it were easy, everyone would be doing it.” That statement still hits home with me to this day and goes through my mind constantly as I strive to be my very best in many aspects of life. We all have factors in our lives that challenge our resolve to do things the easy way and take shortcuts. Oral hygiene and oral health are no different, because good oral health means good overall health. The mouth houses more than 500 species of bacteria, but only a handful of those species are implicated in gum disease. Of course, it is those few that are the hardest to eradicate because they form what are called biofilms in the deepest crevices of our gums (periodontium). Plaque biofilms lead to tooth decay and periodontal (gum) disease, the two most common oral diseases. Leading a healthy lifestyle means a lot of things, including priming your body with all the defenses to fight infection and invaders. Good oral health starts with meticulous oral hygiene, but diet plays a huge role in maintaining good oral health and getting that clean bill of health from your dentist. If you are feeding on foods that are high in sugars and carbohydrates throughout the day, you are providing a vehicle for those “bad” bacterial species in your mouth to metabolize carbohydrates into acidic by-products that can cause tooth decay and periodontal disease. Some simple dietary changes can make all the difference. If you crave soft drinks, try switching to a diet drink instead and limit the number of cans you consume per day. Challenge yourself. When you do have that pop, resist the temptation to brush your teeth right afterwards. This can cause long-term damage to your enamel by causing acid erosion, which leads to sensitive teeth and dental treatment. Our saliva is highly defensive as it contains many salivary enzymes (among other things) that “buffer” the acidity that is contained in soft drinks. Therefore, there’s no need to reach for that toothbrush immediately after a sugar infusion. Instead, brush an hour later when salivary flow has had a chance to wash it away. Try to avoid acidic food and drinks in general in between meals, as there isn’t as much saliva in your mouth at these times to protect your teeth. If you enjoy smoothies or shakes following your workout, try to stay away from shakes that are made with juice. Sure, juice is

derived from whole fruit, but it burdens your shake with loads of extra sugars without contributing a shred of fibre or protein. You are far better off with all-fruit or dairy-based varieties. Stick to snacks during the day that are low in carbohydrates and sugars. Unsalted almonds are a great mid-morning snack that will fill you up and will be kind to your teeth by helping to reduce plaque. Sticky snacks will do you in every time. Low-fat cheeses also provide a great snack as well as all-important calcium, which is the main component of teeth and bones. Try to finish your breakfast, lunch or dinner with a little cheese or milk as these products help cut down on the acid in your mouth. If you want to maintain strong teeth for life, you need to ensure you are eating enough whole grain breads and cereals, fruits and vegetables, and lean meats. For those of us who enjoy coffee (and that’s a lot of us), try to limit how much sugar you put into your coffee. If you are sitting at a desk during the day and constantly drinking coffee with two or three spoonfuls of sugar, you are doing more harm to your body than you may realize. Try tapering down to a lesser amount or try unpasteurized honey in your coffee to sweeten things up. Contact time with your teeth is very important too. If you’re only putting one sugar into your coffee but having five or six cups of coffee over an eight-hour workday, you are not doing your teeth any good. Don’t forget to drink lots of water throughout your day. Luckily, in Canada, almost 80% of us have fluoridated drinking water, so don’t forget to have some tap water from time to time.

STAY STRONG AND HEALTHY

To ensure proper tooth development and strength, people of all ages need lots of: CALCIUM ● Yogurt ● Milk ● Cheese ● Milkshakes

PHOSPHORUS ● Eggs ● Beef ● Chicken ● Turkey

VITAMIN A ● Liver ● Pumpkin ● Carrots ● Sweet potato

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Dr. Harris Prehogan, B.Sc, D.M.D received his bachelor of science degree from McGill University in 2003 with a major in physiology. He received his D.M.D from the Henry M. Goldman School of Dental Medicine at Boston University in 2007 and currently practices dentistry in the Kanata-Stittsville area. In his free time, he leads an active lifestyle playing ice hockey and has been taking part in Lean+Fit classes at the Greco Beech St. location since 2007. He is married with a newborn baby boy.

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We chatted with some of the guys from the calendar to hear how their training with Greco Lean+Fit got them ready for their closeups.

RAY BALCOM Age: (is just a number!) 58+, Rank: District Chief, District 40, Station 41 Favorite way to exercise: “I enjoy playing hockey, road and mountain bike riding, and strength training. I have a belief regarding good health and fitness: to have good health makes you very fortunate. There are so many people who through no fault of their own have not been as fortunate. (Hence my reason for feeling privileged to help with the Queensway Carleton Hospital Care Grows West fundraiser.) To have fitness is a matter of making good choices. My fitness program varies in specifics. The best description would be cross-training. In some way each week, I always include aerobic (power walk or slow long run/ride) anaerobic activities (hockey), strength training (P90X), core training (P90X and Greco Lean+Fit) and finally rest. The opportunity offered to us with the Lean+Fit program was truly energizing. I received excellent advice on proper nutrition. It was amazing how this maintained my energy levels and helped me build lean muscle mass. The Lean+Fit class soon became one of my favorite fitness activities. The excellent quality of the instructors (Mat, Jeff, Adam) and the up-beat tempo keeps you energized. Before you know it, you have finished a 45-minute full-body workout. The other clientele attending each session were also inspiring. Everyone was there to improve their fitness relative to their individual level. No one could feel out of place. The roving instructors provide support and instruction on how to maximize the individual benefit of each activity. ANTHONY WU Age: 27, Station 35 (Alta Vista at Randall) Favorite way to exercise: Cycling. “The Lean+Fit workouts were the perfect way to get ready for the photo shoot because the group atmosphere and great music were invigorating. The classes were always different, which kept the process fun and fresh. But, most importantly, the support from the Beech Street Greco staff (both trainers and front desk) was tremendous, motivating me to get back in for more!” MARC LABRANCHE Station 33 (McCarthy) Favorite way to exercise: Cross between strength training and a cross fit mix. “Before Greco’s I had a good knowledge base of different exercises and working out (I have been working out for 18 years). Greco’s gave me good insight into a very different style of training, which is definitely beneficial for endurance as well as your own general appearance. I also learned a lot of new exercises that I would not have been exposed to by going to any other gym, and kept it fun at the same time.”

Anthony Wu

The 2012 Great Boys of Fire calendar, featuring 12 of Ottawa’s finest firefighters, is now available.

Devon Cass

LEAN+FIT FIREFIGHTERS

Brent Donnelly

e Marc Labranch

Ray Balcom

spirit

BRENT DONNELLY Station 12 (“The Fighting Glebe”) Favorite way to exercise: “Greco’s Lean+Fit, with its mix of cardio and weights, in a high-tempo, quick succession of exercises is a great complement to the type of work we do as firefighters. For example, the following is a typical scenario: wearing our bunker gear, breathing apparatus, carrying a forcible entry tool and a bag of hose, we add approximately 150lbs to our bodies. We then could be required to hustle it up to the ninth floor of a high-rise building by the stairs, force open an apartment door, pull out any people trapped inside, and drag a hose line weighing over 200lbs to fight the fire. Once the flames are knocked down, crews immediately start looking for hidden fire behind the walls. This requires heavy swinging of fire axes, and pulling ceilings down with drywall hooks as quickly as possible. All of this requires a high level of stamina and fitness. This is where we benefit from Tony’s programs. As if the prospect of having your photo taken without your shirt on as a 50-year-old wasn’t enough motivation, Greco’s staff with their energy, music, and encouragement (they yell at you) really helped me stay on track, stay motivated and get ready for my day in front of the camera.” DEVON CASS Station 56 A Platoon Favorite way to exercise: Circuit training followed by a run. “The circuit training classes were amazing and the trainers did a fantastic job keeping everyone motivated in a very positive environment. It was nice to be able to encourage other people and to be pushed by them as well. I always looked forward to going to the gym and seeing all the smiling faces of all the staff members. The workouts themselves were intense but I liked the idea that at each station you had several options to make the exercise harder by modifying the position, changing a motion, or increasing the weight for each station. It made for a class that could be tailored to a large range of people who were at different levels fitness-wise. Each class would work out your entire body, but I really enjoyed that the classes were never the same. It was definitely to our benefit that many of the exercises concentrated on the core, seeing as we were looking to get as trimmed as possible in the mid-section. The workouts played an important role in getting us in the shape that we were but the nutritional plan that Tony gave us was the key. I ate pretty well before, but the Six Pack Abs Nutritional Plan was a strict regime that I am glad to say I did not stray away from in the five weeks that I was on it. Between the workouts and the nutritional plan, I can honestly say that I was in the best shape of my life when it was time for the photo shoot.”

All proceeds from the sale of the calendars will go to the Care Grows West Campaign at the Queensway Carleton Hospital, to support the building of the Irving Greenberg Family Cancer Centre and a brand new wing of the hospital. For more on the 2012 Great Boys of Fire calendar, visit www.qchfevents.ca.

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body Cam Wallace Greco Personal Trainer Greco Sparks St.

Greco PERSONAL TRAINING

Check out the combination exercise In the first exercise, you are working your chest, back and core. The addition of the box jump works the legs and core.

s Greco continues to grow, so does its trainers. The way we stay connected through social networking allows us to tap into existing resources and be creative. With some of the most innovative personal trainers in town, we develop workouts that are perfectly suitable for your desires. Whether it’s working with injuries, sports-specific training, or an individual that needs that extra challenge, personal training is a great option. If you are a client who is looking to set goals and meet those goals, working with a personal trainer is an excellent way to get one-on-one motivation, support, and attention to ensure that you attain your goals. Below you will find examples of exercises fitting the needs of any client at Greco (displaying easy to more complex exercises).

PUSH-UP TO ROW WITH BOSU BALL Begin in the push-up position, with one hand on the Bosu Ball and one on the dumbbell. Perform a push-up, and then row the weight up to your side, keeping your elbow in tight to your ribcage. This exercise will be working your chest and back, while simultaneously challenging your core with one hand on the Bosu.

Starting in push-up position, with your hands on a set of weights.

Perform a push-up, and then row on each side.

▲

COMBINED EXERCISE ▼

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3 After the rows hop up to your feet, perform a box jump, and then get back down into pushup position. Repeat.

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Photos by Remi Laprise, taken on location at Upper Hunt Club Greco.

BOX JUMP Start with feet shoulder width apart behind a step with risers. Jump on the platform. Ensure that you are landing in squat with your full foot on the riser absorbing the landing.

t. 613 825 LEAN Kanata * Beech St. * OAC * Manotick * Barrhaven * Sparks St. * Upper Hunt Club * Kanata South (Coming Soon) *

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RAW POWER

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INTERNATIONAL SUPERMODEL

CAROLALT Interview by Kristin Braginetz Photography by The General Studio (www.thegeneralstudio.com)

arol Alt is the picture of good health. But 15 years ago, the woman dubbed ‘The Most Beautiful Woman in the World’ sure wasn’t feeling that way. Tired and unwell, she decided it was time to change her life – and did so by adopting a raw food diet. TOTALFIT Magazine sat down with the legendary supermodel, actress, and entrepreneur to discuss food, her brand new skincare line, her latest book, and how, at 50, she manages to look just as amazing as she feels.

WHEN DID YOU DECIDE TO START EATING A RAW FOOD DIET, AND WHY?

After I got kicked off of a set because they told me I wasn’t in bathing suit condition. There’s nothing like a wakeup call when you’re a model who made your name in Sports Illustrated and they say you’re not in bathing suit condition. I watched another girl on the set. She was 22 or 23 and she had this great energy. I didn’t feel good so I knew I didn’t look good. And they sent me home. I went, ‘what happened?’ I’m taking stomach acids and headache pills, getting colds and flus, but I never had that at 22. And at 32 I did. So what am I going to be like at 42? Or 52? Or 62? That’s what scared me. I was looking at what the future was going to be like and I just really wanted to make a drastic change.

HOW HAS A RAW FOOD DIET CHANGED YOUR LIFE?

It gave me my life. People called me the most beautiful woman in the world, but I was feeling tired and miserable. I changed for vanity reasons – my skin wasn’t looking so good, my hair was thinning out, the same complaints every woman has. So once I changed, for vanity’s sake, it saved my life. I had other really major health issues that I didn’t know about. In my brain, I was healthy, because at that moment I didn’t have a flu, I didn’t have a headache, I didn’t have a stomach ache. I was just going through the normal stuff that everybody goes through that everybody says is aging. But I didn’t accept that. And I don’t think women should accept that.

YOU TRAVEL QUITE A LOT. IS IT HARD TO MAINTAIN A RAW FOOD DIET WHEN YOU’RE TRAVELING? WHAT ARE SOME TIPS FOR STICKING TO IT?

I don’t eat 100% raw. I have popcorn at hockey games. If I happen to be out or traveling and I can’t eat raw food, I’ll eat the least offensive cooked food. Something light that will tide me over until I can get my raw food. But truthfully, I can eat anywhere. I’m not vegan, so I can do tartare, carpaccio, prosciutto, ceviche, gravlax – all kinds of stuff. And, because I don’t eat 100% raw and I don’t advocate 100% raw, you can eat things seared – fish, meat. You can eat anywhere, as long as the food is fresh and you know where it comes from. Whatever you eat cooked, I can find you raw.

YOU DON’T SELL FOOD OR PROFIT OFF OF YOUR PROMOTION OF RAW FOOD.

That’s where I get my street cred. My street cred comes from the fact that I sell no food. Nothing.

WHAT MOTIVATES YOU TO KEEP SPREADING THE WORD? The miracle that is raw. How it saved my life, how it got rid of my health issues. It made my life a thousand times better. Fifteen years and not a headache, not a stomach ache, not a cold, not a flu, not a sinus infection, not an allergy. From the day I went raw. Not an over-the-counter drug again, ever. It’s amazing, and all I did was change my food. Can you imagine how powerful that is? Edition #3

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HOW DOES THE BODY REACT WHEN STARTING A RAW FOOD DIET?

The first month, you eat like a maniac. When you’re feeding your body cooked food, it goes into deprivation mode because it’s not getting the vitamins and minerals that it needs. It’s deprived. That’s why we get so fat, because the body is calling for vitamins for minerals. We’re eating and eating and eating, trying to give the body what it needs, and the body will store everything it can’t break down. So when you’re talking about trying to lose weight, the easiest way to do it is to treat your body like a Ferrari. Give it clean, premium gas that burns off really quickly and easily and stores nothing.

YOU CURRENTLY HAVE TWO BOOKS OUT: EATING IN THE RAW AND THE RAW 50, AND YOU HAVE A NEW BOOK COMING OUT IN THE SPRING OF 2012 CALLED EASY SEXY RAW. COULD YOU TELL ME ABOUT THE LATEST ONE?

The reason I did Easy Sexy Raw is because people had so many questions. People would say ‘I fell off raw.’ You can’t fall off raw. Either you eat raw food or you don’t eat raw food. If you eat raw food one meal and you don’t the next meal, then you do the meal after that. It’s a lifestyle. There’s no reason to fear it. It’s there, it’s available. People are taking advantage of it, and now they’ve got an edge over you. Because they’re not getting sick and you are. They never get a headache and you do. So you’re losing work days and they’re not. Who do you think is going to be more competitive?

RAW ESSENTIALS, YOUR NEW SKINCARE LINE, IS BASICALLY AN EXTENSION OF THE WAY YOU EAT. WHERE DID THE IDEA FOR THESE PRODUCTS COME FROM?

I had gone raw, knew the benefits of how fantastic I felt, and I became a junkie for feeling good. So I started looking at skincare because it was something I was doing 24/7: washing my hair, shaving my legs, washing my face, brushing my teeth. I started looking up all the things that I could find that were chemical-free. Everything says ‘natural and organic’ but truthfully, they were not.

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spirit

“I had gone raw, knew the benefits of how fantastic I felt, and I became a junkie for feeling good.”

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HOW IS RAW ESSENTIALS DIFFERENT TO TRADITIONAL SKIN CARE PRODUCTS, OR EVEN ORGANIC SKINCARE PRODUCTS? CAROL’S FAVOURITE… CITY

St. Petersburg or Rome. Liveable city would be Toronto

SNACK

Kale chips, raw ice cream (almond butternut)

SEASON Spring

COLOUR Blue

FITNESS ITEM Yoga brick

DESIGNER

I tend to go for the Italians – Cavalli, Versace, Armani, Ferre

Everything is as you find it in nature and in a way that your skin can utilize it. We try to keep it as natural as possible. Even our [lemon lime] scent has a job. Besides the fact that it’s great for men to use, too – Alexei [Yashin], my boyfriend, buys the line for himself – it’s actually calming and soothing and it changes the pH balance. It’s about getting the best product out there at the cheapest possible price. People think you have to have crappy ingredients to keep your price low. We have the best ingredients. Who else has hand-filleted aloe? I could have slapped a $200 price tag on this, but that’s not what this is about. I don’t take a salary for this line. I do this because it’s the morally right thing to do.

HAVE YOU ALWAYS BEEN SO PASSIONATE ABOUT GOOD HEALTH? HOW IS YOUR OPINION OF HEALTH AND BEAUTY DIFFERENT NOW COMPARED TO YOUR EARLIER MODELING DAYS?

I was totally ignorant about good health. Nobody teaches you about good health, nobody’s educated on good health, and nobody knows what good health is because the truth is that everybody thinks they’re healthy until they’re diagnosed with something. It’s very hard in a society where people think they’re healthy and that they don’t have to do anything to remain healthy. The issue is, our food has changed in the last 50 years. We started pasteurizing, we started DDT-ing, we started GMO-ing, and now, two years ago, mandatory radiation on anything that comes into the country from outside. We’re eating radiation. And they don’t tell you. So the issue isn’t the food or the body, the issue is ‘what are they doing to the food?’ And nobody has done long-term studies on what this result is to the body.

YOU’VE SAID BEFORE THAT YOU FEEL BETTER NOW THAN YOU DID IN YOUR 20’S. IN WHAT WAYS?

In all ways. My body responds to eating, as everybody’s body does, but we deny that. I starved myself to be skinny and I was so stupid. I freely admit, I was a stupid kid. And the problem is, nobody grows out of being a stupid kid. We do these stupid things to our bodies our entire lives – putting chemicals on our skin, in our water, breathing chemicals in our air. I’m trying to educate myself and educate other people as I find stuff out.

DID YOU EVER THINK IT WAS POSSIBLE TO FEEL AS GOOD AS YOU DO NOW? No. Not when I was going through the height of being miserable. When you’re miserable, you just can’t see the light on the other side of the tunnel. The stupid thing is, I actually thought I was okay because I was less miserable than some of my other friends. But the truth of the matter is, I didn’t realize how miserable I was until I went raw. Alexei is the same way, and he used to get the flu every February. Once he went raw he never got it again. And even he, to this day, can’t believe it. He cannot believe that his health could change so drastically just by changing his food. Why do we have to suffer like that? Why do we advocate suffering like that? RAW ESSENTIALS is available in the skin care section at Shoppers Drug Mart stores across Canada. Prices range from $9.99 to $29.99

www.carolalt.com 38

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“Everybody thinks they’re healthy until they’re diagnosed with something.”

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fitness

STUDIO SESSIONS

with R&B/POP SENSATION

JAYVADO

Fitness studio photos by Jessica Deeks (www.jessicadeeks.com) at Greco Beech St. Location

JAY VADO IS ONE OF THE LEADERS OF THE NEW WAVE OF R&B/SOUL/POP. Born to a Venezuelan father and a Lebanese mother,

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Jay Vado started exploring his musical aspirations early on through a dynamic mix of cultures and influences. His ethnicity has played a big role in his life and in discovering his path to stardom.

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Ever since his first exposure to live music, Jay has been performing at every opportunity he can find, from local talent shows to his own concerts. His sister – now a choreographer – helped him explore his uncanny ability to impress crowds of any age. Jay started singing at the age of five and began writing songs at 13. His charm, good

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looks, hard work and charisma have become symbols of the artist he is today. Jay has had a productive year, playing shows across the country with artists such as Lloyd and Trey Songz (Atlantic), with many more to come.

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Recently Jay has been getting rotation on Much Music and Much Vibe for his latest video “Breathe and Shake,” directed by Cazhhmere D and The NE Inc. Prior to that song was his memorable feature on Harvey Stripes’ hit “Material Girl,” which is sure to be-

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come a classic in the years to come. Jay has been busy in the studio prepping for his first album, set to drop in the second half of 2012, and has already begun to release new singles in different languages.

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His new French song “Lendemain” is steadily gaining a huge buzz around the country and abroad. His music is a wild mix of eclectic references. Inspired by artists like Michael Jackson, Lauryn Hill, Stevie Wonder, Nirvana, Usher and Tupac, Jay describes his music as a new generation of R&B, soul, and pop, and combines the raw emotion and powerful vision of his creative predecessors. His lyrics speak of past experiences and trials and tribulations with love and happiness. His creativity is undeniably a force to be reckoned with and will definitely be a major part of the future of music. “My ultimate goal is to have the whole world understand where I’m coming from with my music,” says Jay “Whether it is club jams, heartbreak, bedroom, or love ballads. I’m here to take it to the next level.”

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www.jayvado.com

Behind the Scenes + Music Videos

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HEALTHY HOMES CREATE YOUR HEALTHY SPACE by Jennifer McGahan (www.jennifermcgahaninteriors.com)

Living a healthy life is as much about state of mind as it is about physical fitness.

n today’s fast-paced society, people’s lives are hectic and stressful, filled with career demands, errands, kids’ sports, and an endless to-do list. When do we ever find time to wind down and relax? When was the last time you felt a complete mental calm? Anything that can help you find that sense of calm, or peace of mind, is a gift you can give to yourself. This is why it is so important to carve out a space for yourself in your home – a master bath retreat, a quiet reading nook in your living room – a place on your own where your mind is free to be calm, and you feel soothed by your space. Where there is a place for everything, and everything is in its place. Interior design is more than just a frivolous pursuit of aesthetics. It is the pursuit of balance: balance between functionality and aesthetics. The same way that your Greco membership keeps your body healthy and more aesthetically pleasing, a well-designed room can add to your peace of mind – and be beautiful, too! Good design can improve how you live by making your space work for you – getting you organized, increasing productivity, saving time, and in the end, saving money by avoiding common mistakes. A professionally designed space takes your needs into consideration. Do you work from home? Do you have kids? Do you entertain? Do you eat at home? Are you an amateur chef, or do you mostly order take-out? It should be a space that reflects who you are and how you live. It can help you achieve that healthy state of mind by its soothing use of colour (the right shade of blue/grey feels like a spa – the wrong shade of blue feels like a daycare). It can be inviting because of texture – a soft chenille throw blanket on a down-filled sofa seat covered in sensuous velvet. These tactile comforts are all part of an overall plan for your space – every detail thought out ahead of time. I can tell you personally that with two boys in competitive sports, running a small business, trying to keep on top of my own fitness, and all the demands of family life, if I came home at the end of a long day to more chaos, it would be hard to replenish, rejuvenate, and recharge. My current project in my own home revolves around a designated room for all sports equipment. I am giving up a small main-floor office to store hockey bags! Some might think I’m crazy, but athletics are a huge part of our lifestyle, and I want our space to be customized to how we live. As a bonus, my other rooms can remain beautiful without the odour or disarray caused by hockey bags coming and going. Calm, inviting, organized, beautiful rooms. Doesn’t that sound like a great mental health plan?

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“A place for everything, and everything is in its place.” HERE ARE A FEW WAYS YOU CAN CREATE A MORE RELAXING SPACE AT HOME: GET ORGANIZED

Storage, storage, storage. Keep unsightly items like power cords, tools, toys etc. behind closed doors. Many companies offer custom storage solutions and will tailor-fit your space to whatever you need to store in it.

CHOOSE A SOOTHING COLOUR PALETTE

Avoid angry tones of orange and yellow. Stick to calming colours like warm greys, earth tones, and colours you would find in nature. Be inspired by the beach (ocean blues, sandy beige) or the cocooning feeling of charcoal, caramel, and chocolate.

SELECT WARM, COMFORTING FABRICS.

Make sure to touch a fabric before covering your sofa in it. Would you wear it? Does it make you want to curl up on it?

+More@www.totalfitmagazine.com Additional tips for that feel-good space you deserve!

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Open Space

Photography by Peter Fritz (www.peterfritz.ca) Architect: Christopher Simmonds Builder: Princiotta Custom Built Homes

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mind Stuart Graham Financial Advisor www.stuartgrahamfinancial.com

HEALTHY FINANCE

We all know the benefits of staying in shape, but your financial fitness is just as important. Here to keep your wallet in top form is Stuart Graham, Financial Advisor.

Dollars & Sense

Our daughter has moved away, so now we’re driving a lot. We’re thinking about buying a vehicle that will be more fuel efficient so we can spend the savings on her rather than giving it to the gas companies. Is a hybrid the way to go?

Check out this site: www.roadtripamerica.com/fuel-cost-calculator.php It will allow you to calculate what your fuel savings would be from one vehicle to another. What you need to know is L/100km, price of fuel per litre, and number of kilometres driven. You can calculate how much you will spend per year. Hybrids may not necessarily be more efficient – they may just be more eco-friendly. Do the math. Here is an example. CAR NUMBER 1: 30,000km driven per year 10L/100km consumption *Premium 91 grade gas at $1.35 per L = $4,200 per year vs. CAR NUMBER 2: 30,000km driven per year 5.6L/100km consumption *Diesel $1.24 per L = $2,100 per year That is $175 per month in savings

My new year’s resolution is to save 10%, but we don’t have enough money left over to save after we take all our expenses into consideration. How can I find the money to save? Let’s look at budgeting. Most people list all their revenues and expenses and see what they have left at the end to save. Try this instead. It’s called a reverse budget. Once again, mark down your revenues as normal but instead of all your expenses, write down what you spend on shelter, heat and hydro, food, clothes and your 10% savings. Then you can spend the rest.

My spouse and I are building a retirement plan. What is one of the pitfalls we should be aware of? Presentism is a concept where we picture the future as we see the present. A really good way to imagine this is to go back in the past and see if these beliefs hold true today. Here is an example. When my mother was a young girl, her father liked a certain brand of car. Back then it was a sturdy, solid piece of machinery. But today, the brand that my grandfather liked so much does not even exist, as it has merged into another brand. Those same ideas of safety and security have all but faded as things have changed dramatically since the 1950s. So when buying a car today, does it make sense to refer to a car built in the ’50s? Are those values from several decades ago still true today? Cars are smaller, the market demands more fuel-efficient vehicles, there are more paved highways, better tires, better road conditions, better sight lines, seat belts and air bags, and signal lights. So should we plan for our retirement as we see ourselves today without the knowledge of where we will be in the future? It is very important to build in some leeway in your retirement plan for the future. To paraphrase Sir Isaac Newton, life is always changing but never is staying the same.

www.stuartgrahamfinancial.com

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body Dr.Joel Naturopathic Doctor www.revivelife.ca

Which dinner option is a boost and which is a bust?

s the weather gets cooler, why not get warmer! Want to steam things up in the bedroom? Start with your kitchen! But which foods are best to get the fire burning? Some increase male and female sex hormones, while others elevate mood or boost sperm production. The most important foods, however, play a critical role in increasing blood flow. Which of the following meals will spice up the bedroom and be heart-healthy at the same time?

**Keep in mind that you should always consult with your physician before making any dramatic changes to your diet.

DINNER OPTION #1

DINNER OPTION #2

· A couple bottles of wine · Crispy calamari · Pasta with tomato sauce

#1 IS A BUST FOR LIBIDO! A LITTLE ALCOHOL lifts your inhibitions, but too much doesn’t do you any favours in the bedroom. Excess alcohol depletes B vitamin stores and increases estrogenic effects in the body. For men, excess estrogen causes impotence and shrinking of the testes. FRIED FOODS can lead to hardening of the arteries known as arteriosclerosis. This hardening inhibits blood flow to the sexual organs and can reduce their responsiveness. The trans fats in fried foods can also cause a reduction in testosterone, which reduces male sexual desire. TOMATOES are great for you in other ways, but their lycopene and phytofluene can decrease testosterone levels. The effect isn’t dramatic, but you may be better off skipping the marinara sauce if you want to get saucy.

· Herb-infused strawberry watermelon soup · Grilled salmon with avocado pepper herbal salsa

#2 IS A BOOST FOR LIBIDO!

STRAWBERRIES are high in folic acid which helps reproduction, and their red color might be their biggest benefit. A 2008 study found that men find women sexier when they wear red. The antioxidants are also a boost for your blood flow! WATERMELON is rich with citrulline, an amino acid that, like Viagara, helps improve blood flow to the organs down south. As a bonus, it also helps the heart and the rest of the body. Use the white flesh in salad to get the greatest amount of citrulline. SALMON Most fish (particularly mackerel and salmon) contain large amounts of omega-3 fatty acids, which enhance the nervous system and boost circulation. More circulation means more circulation. Wink wink! AVOCADOS are a great source of monounsaturated fats, which keep your heart healthy. A healthy heart keeps the blood flowing and can help fight heart disease – and men with heart disease are twice as likely to have problems ‘south of the border’, if you know what I mean

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body Darrin Mathews Registered Physiotherapist www.jointreaction.ca

Got PAin ?

lot of people complain about pain. With the invention of computers and the longer workweek, today’s population is experiencing a tremendous amount of pain and dysfunction. A lot of this is attributed to muscle tightness or tension. This type of pain exists from the repetitive nature of today’s jobs, as well as other factors such as stress, and is known as myofascial pain or muscle tension pain. Myofascial pain is often associated with referral pain (pain in another area), trigger points (those nasty little knots in the muscles), as well as dysfunction (inability to move or do things you used to be able to do). This pain often originates from a completely different region and can be felt in another area, causing individuals pain and leaving them unable to do daily activities. For years, therapists have struggled to resolve this type of pain. It often gets a little better with traditional physiotherapy techniques such as ultrasound, TENS, or good old stretching. Unfortunately, many people never do get back to normal, with only minimal improvements in pain and function. In recent years, we physiotherapists have become much more aware of the concept of referral pain and how much the interrelation of structures contributes to both pain and dysfunction.

healing of the muscle to go to completeness and allows for normal functioning to occur. The body’s circulatory system is now unimpeded and can complete the healing process and the muscle can return to its pre-injured state. Treatments of Graston consist generally of a brief bout of heat and electrical stimulation (TENS), the application of the tools to the tissue and then finally an exercise component to solidify the new state of the muscle tissue. The issue is normally resolved within a six-to-ten-visit timeline. If you have any of the conditions listed below, you owe it to yourself to try this soft tissue release technique. With the Graston Technique, a pain-free tomorrow can be well within your grasp. To find a certified Graston Technique provider, visit the Graston Technique website or contact your local health professional.

www.jointreaction.ca

Today’s therapist must consider the effect of muscle tension and spasm, not just joint problems, and how this may be the link to helping those that suffer from this stubborn “mystery” pain. Many techniques are now available to therapists, such as myofascial release (MFR), active release technique (ART), and fascial release (FRT), as well as energy medicine techniques such as Matrix Repatterning (MRP). Having any of the above in your tool bag will definitely make you better at solving this stubborn pain. I personally and professionally use all of the above-mentioned techniques in my daily practice in varying degrees; however, one technique stands alone as the best for relieving myofascial pain and dysfunction. It is simply called the Graston Technique. Graston Technique has a 14-year history and is huge in the United States with athletes and professionals alike. It has been featured on FOX News Health TV, ABC, and CBS, and many research studies have been done on it. It’s simply, hands down, the best soft tissue release technique currently available. Don’t take my word for it – go to www.grastontechnique.com to see all the testimonials and research. Basically, the technique involves the muscle tissue being manipulated using a stainless steel tool to break down scar tissue and adhesions (trigger points and tension) to restore the tissue to its normal state and allow for normal functioning. It is the breakdown of this tissue that allows for the

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THE GRASTON TECHNIQUE CAN HELP WITH: ● Chronic neck pain/tightness ● Tennis elbow (lateral epicondylitis) ● Headaches ● Trigger finger

● Back pain ● Plantar fasciitis (heel/foot pain) ● IT band syndrome ● Jumper’s knee

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spirit Arlene Dorey Independent Consultant with Arbonne International www.arlenedorey.myarbonne.ca

winterGETAWAY Fall is such an amazing time of year. The leaves turning, the fresh mornings and warm sunny afternoons – it really is a fantastic season. I also love when fall transitions into winter, though I approach it with much trepidation. I know that the January and February deep freeze is around the corner. Outdoor activities such as cycling, hiking and water skiing turn to hockey, skating and skiing. As much as I enjoy skiing (especially getting up to Mont Tremblant with family and friends for some bonding time on the hills), I find I need the rejuvenation benefits of a southern getaway. In late December, I start dreaming of the long lazy days spent oceanside, soaking up some beautiful vitamin D (with the necessary sun protection of course). This can also be an opportunity to take a week off from the gym routine and replace it with long leisurely walks in the sand, beach volleyball, an eco-hike or a day of scuba diving and snorkelling.

So how do we avoid putting on those unwanted extra vacation pounds? Definitely avoid the resort’s mixed drinks. They are full of sugar and artificial flavourings. Replace them with a sugarless mojito or a white wine spritzer with some of that incredible local fresh fruit. There are usually a variety of healthy choices at the buffet, such as the fruit and salad bars and lean protein with vegetables.

WINTER FUN

SOUTHERN VACATIONS

Mont Tremblant (www.tremblant.ca) $75 for multi-day ski pass* The Ermitage du Lac is in the pedestrian village – the onebedroom has a gas fireplace, living and dining room with small functional kitchen. Breakfast is included. Prices start at $199 for two queen-size beds and a pull-out couch. We have stayed here with two children and the accomodations were very comfortable. For larger groups, we highly recommend Les Manoirs. These condos are located across the street from the turnaround and a short walk from the hill. There are regular shuttles to and from the hill.

Depending on your budget and your vacation interests – whether it is a winter activity getaway or beach bond – there are so many choices and plans available. Here are some of my recommendations, and who knows, maybe we’ll see you on the beach or on the hills this winter!

If you can wait until the last minute to book your vacation, you will get the best deals; however, you may not get the specific resort you want. If you can wait, chances are you will be able to book a fantastic, all-inclusive vacation for between $1000 and $1500 per person. You will also be able to score a fairly luxurious destination for a reasonable price with last-minute deals. There are many websites which offer package deals. Some I have used are: www.redtag.ca www.expedia.ca www.tripcentral.ca

☼

Hot Product Recommendations for your Ski/Sun Vacation:

#970 - Liquid Sunshine Tan Enhancer SPF 15 $30.40* #950 - Water Resistant Sunscreen, SPF 30 $30.40* #995 - Glow With It After Sun Lotion $34.40* *Preferred Client Prices Available at: www.arlenedorey.myarbonne.ca

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body Cody Waite Greco Personal Trainer Greco OAC

HIGH RISER BOX JUMPS For this drill, you’ll want to have the risers fairly high in order to work explosiveness. Once you have set up the risers, start by standing in front and facing them. Using your legs and the momentum from your arms, propel yourself onto the riser, making sure you’re landing with both feet on the surface of the box and in a low squat position. Then jump back down onto the floor and reset for the next repetition. This drill can be timed or you can do high repetitions. Muscles being used: Box jumps will help you work on explosiveness and will target legs and glutes.

b Greco.

1 Have your arms positioned with your elbows bent and palms facing you

n at Upper Hunt Clu

CLEAN AND LUNGE Starting with a straight bar in your hands, use the hips to drive the bar over your head. Once your arms are straight and the bar is over your head, you are going to perform one forward lunge on each leg while maintaining locked arms and a straight back. The lunges involve taking a step forward until the back knee is low. Once you have completed the lunges, reset and bring the bar back down to the original starting position. In order for this drill to be effective you will need to do between eight and 12 repetitions. Muscles being used: This drill will target mostly the quads and glutes, but will also work your core and shoulders.

Twist your wrists so your palms are facing forward.

rise, taken on locatio

reco is well known for its off-ice hockey training. We have trained, and continue to train, both junior players and National Hockey League players such as Claude Giroux, Mike Fisher, and Darroll Powe, just to name a few. Young players come to us when they are looking to move up to the next level, whether it be the NHL or just a competitive team. The drills above will help you develop upper and lower body strength, which in turn will help you with your overall game: skating, shooting, balance, agility, and stamina.

Check out this Seated Arnold Press with Superset Once you have completed the shoulder press, bring the weights back down so that your palms are facing you and your elbows are bent. You can superset this drill with weighted jumping jacks. Muscles being used: This exercise will target the shoulders and biceps.

Photos by Remi Lap

Greco HOCKEY EXERCISES

www.grecoleanandfit.com

3 Extend your arms up into a shoulder press. Edition #3

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body

HEALTH EDUCATION

WITH

DR.NICOLAS GUAY

r. Nicolas Guay understands the power of education: he’s seen its effects in his own life and in the lives of the thousands of patients he has helped as a reconstructive plastic surgeon. On the road to becoming a physician, Dr. Guay studied at the University of Ottawa, the University of Montreal, UCLA, and the world-renowned Mayo Clinic. He has been with the Ottawa Hospital since 2000, where his day-to-day schedule sees him dividing his time between clinics, surgery, and trauma patients. To help spread his knowledge on the subject of breast reconstruction surgery, Dr. Guay created a groundbreaking website that teaches breast cancer patients about all of the possible options for the procedure. He believes that when patients are more informed, they are less anxious and more inclined to make a decision that’s right for them. The userfriendly website stemmed from Dr. Guay’s realization that it was difficult to educate his patients on all of the reconstructive surgery options available to them. He began holding monthly group information sessions and learned that when people were given all the right information, 95% of them were able to select the surgery option that he would have recommended for them. From here, and with the help of doctors from all across the country, The Canadian Collaboration on Breast Reconstruction

was born, and has since become one of the highlights of Dr. Guay’s career. While Dr. Guay stresses that a patient needs to be emotionally ready before they seek his services, he adds that it does help when they’re mentally and physically prepared, too. This can be achieved through eating well, walking, getting plenty of rest, and minimizing stress. Although the vast majority of his time is spent focusing on the well-being of his patients, Dr. Guay is also passionate about his own health. Being active has always played an important role in his life – he understands that being in good physical shape is critical when it comes to helping ward off the heart conditions that run in his family; allowing him to keep up with his young daughter; and keeping his body and mind at their sharpest when he’s in the OR. He loves to venture out of his comfort zone and set goals for himself through personal and circuit training, Lean+Fit classes, and yoga. Dr. Guay feels that fitness provides him with a certain freedom that his job doesn’t – the opportunity to make mistakes and learn from them. He can focus on his weaknesses and challenge himself to overcome them – bettering himself while he betters the lives of his patients.

www.breastreconstructioncanada.ca

LOGO DETAILS “ The logo depicts a stylized maple leaf and a frontal silhouette of a woman with open arms at the centre of it. The symmetric nature of the design suggests balance... a desired outcome of breast reconstruction. The logo implies connecting women to resources and options all over Canada. The colours chosen convey femininity. The font is professional and elegant, showing credibility. The overall tone of the logo is positive and uplifting.”- Dr. Nick Guay.

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mind

RELATIONSHIP Resolutions

Shannon Lawless Relationship & Sex Therapist www.shannonlawlesstherapy.com

or most people, the holiday season is a time of reflection on the past year and planning for the new year ahead. In reflecting, you may ask yourself: Did I accomplish what I set out to do in my career this year? Did I reach my fitness goals? Am I where I wanted to be at the end of this year?

With today’s busy lifestyles, couples and families often forget to focus more on one another than on their BlackBerries. Providing your partner, child or family with your undivided attention is vital in creating a strong attachment bond, and is one of the best ways to show someone that they are important.

What people may forget to ask themselves about is the health of their relationships: Am I giving my relationships the effort that I should? Am I parenting in ways that fit with my values? Do I feed my relationships what they need to grow?

▼

When making your resolutions this year, try adding one focused on the relationships in your life. Just as with fitness, relationships take focus, effort and time to build or maintain. Consider for yourself how resolutions in the following areas may benefit the health of your relationships:

RESOLUTION IDEA: During dinner or other family-allocated times, turn off the phone, television and computer and give your partner/child/family your full attention.

FOCUS COMMUNICATION ▼

RESOLUTION IDEA: Have a daily 10-minute check-in session with your partner/ child/family to share the best and worst parts of your day.

Time

▼

The impact of technology on communication in relationships is astounding. Many people do most of their communicating through text messaging rather than face-to-face conversations. While there are some benefits to the ease of communication through phone calls, emails and texts, the damage it does to effective communication in relationships is significant. Try going one week without texting and you may notice that you have a lot more to say to your family at the end of the day.

Time, these days, is usually in short supply. This is especially the case when preparing for the holiday season. While the holidays can often be stressful, try to remember the importance of saving some time for those important people in your life. RESOLUTION IDEA: set aside date or family time each week (two to four hours of an activity to do together).

+More@www.totalfitmagazine.com Additional advice + tips!

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Hair with Personal Style always in mind!

www.ricciolisalon.com 372B Rideau St., Ottawa | Tel: 613-789-5504

PAMPER YOURSELF AT THE MĂ&#x2030;DICSPA

Whether you are a man or a woman, you will find the services well suited to your needs. You will enjoy a relaxing atmosphere where you can put your worries aside during your visit...

555, boul. de la Gappe, Gatineau QC. 819-243-7667 or Toll-Free: 1-866-343-7667

www.drpatriciaberbari.com

Laser Hair Removal. Wrinkle Treatment. Photorejuvenation. Microdermabrasion. Massage Therapy

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spirit

So You Think You Can Dance Canada’s

Tré Armstrong Interview by Karis MacDougall

s a passionate choreographer and artist developer, Tré Armstrong has had a meteoric rise to Canadian stardom. She’s more than a triple threat – Tré has danced, acted, choreographed, and judged the top-rated dance show So You Think You Can Dance Canada, melting the hearts of television and film viewers worldwide. Her drive to develop Canadian artists and talent is relentless, and her fitness practice proves the importance of mind, body, and spirit in fulfilling her dreams. Dance has taken her around the world with some high-profile artists like Missy Elliot and Ludacris. Her move south of the border polished her dance arsenal, and she returned to Canada with a strong creative vision.

HOW IMPORTANT IS NUTRITION FOR A DANCER? WHAT DO YOU GENERALLY EAT? The main thing in life is, what you put into your body is what you’re going to get out of it. If you want to eat McDonald’s all day, there aren’t essential nutrients there that you need to survive. Your energy is going to be very, very little. Everyone has to cheat a little bit; we’re human. Within the past couple of years I’ve found out I have an allergy to dairy. I used to wake up and have cereal with milk but now I substitute my milk with almond milk or a certain brand of soy. I might have a glass of orange juice as well. Sometimes I’ll have two eggs, or occasionally oatmeal.

We spoke to Tré about her new dance school, her charitable foundation, her exercise routine, and what it’s like to be a judge on one of the nation’s hottest shows.

DO YOU HAVE ANY COOL FITNESS GEAR RECOMMENDATIONS? WHAT ARE YOUR FAVORITE EXERCISES? I love to warm up by dancing – I find warming up very boring – moving around and putting on some good old house music and dancing. For fitness gear, it’s all about what makes you happy. I know that a lot of women love to feel sexy. So if you want to feel sexy, by all means, wear that tight, short pair of booty shorts and wear that little tank top – and if you want to curl your hair, curl your hair. Whatever makes you pumped to work out – then do it. If you want to be a fashionista in the couture of fashion, go ahead and buy your cute Nike, Reebok or your Asics or your Fila – but at the end of the day rock it, and know that you’re rocking it for a purpose. Know that you’re doing it to get fit – so why not get fit while you look good!

HOW DID YOU GET INVOLVED IN THE DANCE WORLD? When I was really young I told my mother I wanted to do something. My mom asked if I would be interested in dance. I said, of course. I did ballet, jazz, and tap but did hip hop at home – because back then, they didn’t teach hip hop in classes like they do today. HOW HAS DANCING AND EXERCISE HELPED YOU IN OTHER AREAS OF YOUR LIFE? It helps me with time management. It helps me put my life into perspective and to prioritize. It also provides me with a lot of energy to do what I love. I do it two to three times a week, for at least two hours each time. It keeps me happy and if I’m happy, I can keep everyone else happy.

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Photo: Robin Waters

“I love to warm up by dancing”

TELL US ABOUT YOUR EXPERIENCE ON SO YOU THINK YOU CAN DANCE CANADA, AND HOW THE OPPORTUNITY PRESENTED ITSELF. I just came off doing my first role in a film as a lead actress and was living in LA at the time when I got the call from my agents in Canada asking me to come back to audition to be a judge. I thought about it quickly and I booked my flight. I guess I presented a strong case, and they loved the package I gave them. The rest is history. They hired me pretty much on the spot. The opportunity was a life-changing experience. Just to have my hand at being one of the key artist developers of our future and international dance palette was key. It was key to my development as a human being, as well as an artistic director, and as someone who develops artists for the live stage. YOU’VE HAD AN INCREDIBLY IMPRESSIVE CAREER IN ARTS AND ENTERTAINMENT, WHICH I’M SURE MANY YOUNG WOMEN ADMIRE. HOW DID YOU TRANSITION FROM DANCER TO CHOREOGRAPHER TO ACTOR, AND NOW NATIONAL TELEVISION REALITY SHOW JUDGE? I had a dream, committed to it, and followed it. I failed along the way, but through persistence and passion I was successful. I’ll tell you a big failure of mine, in my books. I auditioned for the movie Hairspray and Adam Shankman (the director) had me do a singing audition. Unfortunately they gave it to an all-American girl. Then I auditioned as a dancer, twice, and I thought I had it. But, no call. I auditioned four times, and no call. In a dancer’s world, each time you audition you’re spending money. When I went for the audition, I thought ‘I’m going to get this because I trained so well all my life.’ To not have gotten it was a major failure in my books. But it’s okay

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because I was able to get a different film, How She Move, as a lead actress, and that’s what took me around the world. Everything happens for a reason. And as a woman, you have to keep your head up and remember there’s a glass ceiling above you at all times. So know that, walk against it, and just break it. CAN YOU TELL US A BIT ABOUT YOUR PHILANTHROPIC/CHARITABLE FOUNDATIONS: TRÉ ARMSTRONG GIVE BACK FOUNDATION, YOUR NEW DANCE SCHOOL, A NEW D.A.E.I AND D-TOUR? The foundation itself was conceived from a yearly event called the Give Back Event. It’s a free day of dance where everyone gets to enjoy dance classes with notable people in the industry. Jean Marc Genereux taught for us last year, and we’ve had other So You Think You Can Dance Canada finalists and winners also pop by. The foundation provides accessibility to dance music and performing arts for youth between the ages of eight and 29. So far, we have over 500 kids that come out to this one-day, eight-hour event. Things don’t appear to be slowing down for this talented choreographer, dancer, judge, and actress. Her physical fitness regime is admirable and embodies what it means to keep fit while staying happy. We are looking forward to the next stage, or her “Oprah” move as she calls it. It’s quite apparent this lady has her sights sets high and will continue to help mold Canadian dance talent for years to come.

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TECH FIT

APPS

Kyle McInnes Tech Fit Superstar www.BlackBerryCool.com

Fitness Apps for BlackBerry, iPhone and Android

ow that winter is upon us, many smartphone users out there are going to have to get creative to stay fit. With the streets covered in snow, it’s harder to stay in shape. The great thing about smartphones is that we have intelligent software to help remind us when we’re getting lazy and keep us informed of the best ways to stay fit. Whether you’re a BlackBerry, iOS or Android user, we’ve got a few must-download apps for you.

● BLACKBERRY///////////////////////////////// Gym Technik is a weight-training app for BlackBerry that comes with a ton of features and pricing options to suit your needs. The app has a comprehensive list of exercises and even comes with videos to demonstrate each routine. This app helps you stay in shape not only by suggesting routines, but also by helping you track those routines over a period of time so you can see results. Gym Technik also has great device coverage, so whether you’re using a Storm, Bold, Curve or other, you’re sure to be covered. Ascendo Fitness is a great app for tracking your routines, and it also allows you to track your diet. Good nutrition is an essential part of any routine and if you’re conscious of what you eat, you’re bound to make better choices. With Ascendo Fitness, you get a list of 7,293 items from the USDA Standard Reference Database, plus additional entries. We recommend using Ascendo Fitness to keep track of your diet, coupled with the above Gym Technik app to perfect your workout routine.

● iOS/iPHONE////////////////////////////////// Nike+ is a feature-packed app that combines fitness routines, plus social and physical products, to make for an all-inclusive running application. If you’re an avid runner and your budget allows for a few extra running products such as a Nike+ sensor for your Nike shoe, then you should definitely be using this app. The only downside is that it lacks any form of training outside of running, so you may want to couple it with another app like Nike Training Club, which provides a more rounded exercise routine The Nike Training Club app seems to be geared a little more towards women, but it offers standard exercises anyone can do.

Visit www.totalfitmagazine.com to download all the featured tech fit apps. ● ANDROID/////////////////////////////////// Runkeeper Pro is a free, highly rated running app for Android. The app uses the device’s GPS to map your running mileage as well as to track your calories burned, time spent running and a few other stats. Like any good running app, the data is synched with Runkeeper’s servers so that you can log in and track your goals over a long period of time. Runkeeper will even motivate you with a robotic announcer that lets you know how close you are to attaining your goals. JEFIT Pro If running isn’t your thing and you’re more into weights, then JEFIT Pro is worth checking out. All good workouts should include cardio and weights, so it’s good to have multiple apps. With JEFIT Pro, you get a large database of exercises to try, as well as two-way sync with the JEFIT servers to track your routine and keep your data safe. JEFIT Pro has everything you need to plan and execute some great bodybuilding routines and build muscle. With the above apps, you should be ready for the cold, harsh winter. We recommend that you don’t look for one app to solve all your needs, but select a group of apps to help round out your routine. A weightlifting app probably won’t have the nutritional information you need, so be sure to double-up on your apps. Remember that safety is paramount. Make sure to plan your runs carefully and stay safe. Runners should wear layers to keep warm and if you’re dieting, don’t overdo it. Eat healthy and take the proper steps to prevent injury.

Lose It! An important part of any good fitness routine is a healthy diet. Lose It! helps you remember the amount of calories you’ve consumed by letting you enter everything you’ve eaten and your approximate caloric intake. While counting calories is important, it’s obviously not the only thing that matters when it comes to a healthy diet. It’s always recommended that you eat from all the right food groups and don’t simply focus on energy input vs output.

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PublicNAKEDNESS

BIFNaked

Steve Warne Writer & Broadcaster, Co-Host Team 1200 Sports Radio

photo: torontoima.com

Canadian rocker Bif Naked shares her passion for health and fitness while speaking publicly about her successful battle with breast cancer.

“Exercise was a big part of my life at a very early age.”

if Naked isn’t your typical rock star. She’s a Juno Awardwinner, boasting several platinum-selling records over a 20-year career. She’s also a writer, poet, motivational speaker and actress. It’s been quite a year for the quirky, Vancouver-based whirlwind. Bif turned 40 this year, worked on her new album and celebrated her recent victory over breast cancer.

“Exercise was a big part of my life at a very early age. I did ballet from the age of three so we always had dance training. Because of my Indian roots, yoga was practiced in our home. It was just routine, like brushing your teeth. I got into weight training because all the cute guys that I used to hang out with in high school were bodybuilders. So I was kinda trying to just copy them. I love to work out. Being able to do yoga in the morning then walking on a treadmill at a nice healthy pace, and then going and lifting weights. That’s my idea of a perfect morning.” Bif Naked is a huge proponent of eating well. She’s a vegetarian and a big believer in eating raw foods. However, she says none of this philosophy had anything to do with her health challenges. She says she’s been fascinated with nutrition through her entire adult life. “I eat how I eat so I don’t have a stomach ache, basically,” she says. “I love how I eat. My favourite thing to eat is romaine lettuce and sprout sandwiches. I don’t know why I can’t gain muscle,” she laughs. “Actually hemp seed helps me with that. I think I would eat this way, regardless of anything.” Bif was diagnosed with breast cancer in 2007, a few weeks 66

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after her wedding, forcing her to undergo several rounds of chemo and radiation therapy. It’s probably not a stretch to presume her healthy lifestyle gave her the strength to help her stay extremely positive. “Cancer is a really weird state to live in,” she says. “There are a lot of different theories about it but I believe very strongly in the medical system. I’m a science geek. I found (chemotherapy treatment) very interesting, because I love meeting people and hearing their stories. All the other patients I met during my own treatments really eclipsed any trepidation I may have felt for myself, any discomfort or awkwardness. I didn’t have any. “I’d say to the guy next to me who’s maybe dealing with colon cancer, ‘Hey, man. What are ya in for?’ and we’d have this great conversation. Everybody’s got their own story, no matter how bad you feel in life, there’s always someone who’s been through a lot worse than you. Perspective is everything.” Speaking publicly about health and fitness, including her cancer ordeal, has become a passion. “What I’ve really enjoyed most is being able to meet people and create dialogue about things that are important to people. Everybody’s the same, man. The same concerns, the same interests. I’m more interested in exploring that.” Maybe we’re the same in some ways, but Bif Naked remains one of a kind.

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body Dustin Ross Greco Personal Trainer Greco Upper Hunt Club

Kettlebell Lunge to Shoulder Press

Greco Lean+Fit The majority of clients who enroll at Greco participate in the Lean+Fit program, which has allowed many people to become very successful in all aspects of fitness, health and life. Through the Lean+Fit classes, along with hard work and dedication, goals can be reached. Lean+Fit consists of circuit training classes, resistance training, body fat composition analysis tests, a nutritional seminar, and a student workbook to track your progression along your journey.

Photos by Remi Laprise, taken on location at Upper Hunt Club Greco.

With a heavy kettlebell in one hand on your side, lunge backwards with the same side leg, creating a 90 degree bend in the knee. Then step forward, bringing both legs together and pressing the kettlebell overhead.

The Lean+Fit workouts focus on all parts of the body, especially overall core strength. The classes will never be the same every day, and always pose a challenge to even the most experienced athletes. The classes are designed as a circuit of several different exercises, and have certified training instructors who will help to provide motivation and support. By constantly changing the workouts, your body will never get used to one particular routine. The Lean+Fit program can be tailored for any person and their specific goals. There is always a way to make a particular exercise more challenging, so that everyone participating in the class can truly make the workout his or her own. The trainers will explain the workouts and the different levels at which you can do each exercise at the beginning of every class. Lean+Fit has changed the lives of many. Are you ready to Train Like a Freak? www.grecoleanandfit.com

2 Tips: It’s important when doing this exercise to keep your body square and facing straight forward. Also be sure that when you are bending your knee that your knee does not bend so far that it is past your ankle, they should be lined up perfectly. Repeat exercise 8-12 times and then switch sides.

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LIGHTWEIGHTS

Who said working out is serious business? A WEDDING PROPOSAL

Greco Lean+Fit (Manotick location) marks the beginning of Lisa Sicoli and Nick Kyte’s relationship. “In addition to all the positives that came out of training at the Greco studios, Lean+Fit is what brought my fiancée Lisa Sicoli and I together. Greco marked the beginning of our wonderful journey together. From that point on, I decided there would be no better place to propose than on location, as it brought meaning to both of us. One day in December, partway between Christmas and New Year’s, the Greco Lean+Fit centre in Manotick transformed from its usual 40+ members working out to rose petals, candles and flowers spread across the floor. A pathway was made from the opening of the door to the site of the proposal. I recall hearing Lisa say “I’m not late, am I?” as she rushed in five minutes late. The special exercise class, consisting of only select few members, was to begin at 3:00 pm and it was now 3:05 pm. As Lisa entered the room, she placed her water bottle down and looked up only to see me dressed in non-workout attire. The next 10 minutes changed both of our lives, and Lisa said YES!”

NICE KICKS - DON’T FALL!

It was maybe my second class, and I was on the Bosu ball doing squats and jumps to the music – I was right into it. As one of the trainers came by my station to offer even more motivation, he slid in a compliment on my nice running shoes, which was cool. A few seconds later, coincidentally, muscle fatigue kicked in, and I fell back on my bum – shoes up in the air! His eyes bugged out and his hand reached out to help me up. I was a little embarrassed about the fall, but got up and kept going.

SHARE YOUR FITNESS MOMENTS WITH US FOR A CHANCE TO WIN GREAT GEAR! info@totalfitmagazine.com

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DIRECTORY: GET THE GOODS www.totalfitmagazine.com

TOTALFIT P R E M I U M

lifestyle

H E A L T H

F I T N E S S

L I F E S T Y L E

Vol. 1, Edition #3

BIF NAKED

SO YOU THINK YOU CAN DANCE's

“Since meat is clearly Murray Street’s raison d’être, one of the restaurant’s most celebrated offerings is the charcuterie bar.”

SLOWAND STEADY Murray Street Kitchen/Wine/Charcuterie

TRÉ ARMSTRONG

LIBIDO BOOST or BUST?

by Kristin Braginetz, Photography by Mitch Lenet

TECH FIT

APPS

the few places where the local theme takes a break. It’s a welcome change, however, as the varied list makes for a more satisfying selection.

LEAN+FIT FIREFIGHTERS

Since meat is clearly Murray Street’s raison d’être, one of the restaurant’s most celebrated offerings is the charcuterie bar. Diners can choose from a mouth-watering selection of local cheeses, meats, and in-house specialties like terrines and head cheese. Pick and choose individual items from the menu, or pick three meats and two cheeses or two meats and three cheeses for $35.

JAY VADO

Each of the items on the dessert menu is equally and unfairly tempting, but the ‘smore – a clever variation on the campfire classic that’s composed of layers of chocolate espresso pudding, house-made graham cookies, and sticky marshmallow, all served in a glass jar with an extra long spoon – might be the hardest to resist.

R&B/POP SENSATION

RELATIONSHIP RESOLUTIONS IS YOUR HOME

HEALTHY? 22

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RAW POWER

spirit

INTERNATIONAL SUPERMODEL

CAROLALT Interview by Kristin Braginetz Photography by The General Studio (www.thegeneralstudio.com)

WHEN DID YOU DECIDE TO START EATING A RAW FOOD DIET, AND WHY?

HOW HAS A RAW FOOD DIET CHANGED YOUR LIFE?

YOU TRAVEL QUITE A LOT. IS IT HARD TO MAINTAIN A RAW FOOD DIET WHEN YOU’RE TRAVELING? WHAT ARE SOME TIPS FOR STICKING TO IT?

YOU DON’T SELL FOOD OR PROFIT OFF OF YOUR PROMOTION OF RAW FOOD.

That’s where I get my street cred. My street cred comes from the fact that I sell no food. Nothing.

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PAGE 34 lifestyle

Open Space

Photography by Peter Fritz (www.peterfritz.ca) Architect: Christopher Simmonds Builder: Princiotta Custom Built Homes

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PAGE 46 Photo: Robin Waters

spirit

So You Think You Can Dance Canada’s

Tré Armstrong Interview by Karis MacDougall

We spoke to Tré about her new dance school, her charitable foundation, her exercise routine, and what it’s like to be a judge on one of the nation’s hottest shows.

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INTERNATIONAL SUPERMODEL

CAROL

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2012U EDITION

PAGE 22

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RAW POWER

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Greco TOTALFIT Magazine is published by Cuative Publishing Copyright © 2011, All rights reserved. Printed in Canada. Edition No.03, GTFM (ISSN 1925-4415) is published quarterly. Publisher: Cuative Publishing, 260 St. Patrick St., Suite 202, Ottawa, Ontario, Canada. K1N 5K5. Tel.: 613-262-4908 www.totalfitmagazine.com, email: info@totalfitmagazine.com

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