What I Did on My Summer Vacation

Some lucky sailor must have had four strikes in a row.

John Pearson Bowling Director 403-287-4145 jpearson@glencoe.org I hope all of you had a nice summer and are ready to get back into the swing of things here at the Club! My summer in Michigan was enjoyable. It’s always good to visit family. I’ve told many of you it’s nice to get out on the water, too, and that’s probably what I miss most about being in Calgary. There’s a third reason, though, that I enjoy going back to Detroit: Bowling! Busman’s holiday? Glutton for punishment? Just plain crazy? None of the above. As Vincent Vega said (about Europe) in Pulp Fiction, “…it’s the little differences.” Indeed, the little differences in Detroit add up to give it a bowling culture, making the sport part of the fabric of society. It’s truly the Bowling Capital of the World!

While I don’t miss much time on the water, there are always several stops I make when I’m back home. Consider this a travelogue unlike any Yelp or Expedia review you’ve seen. Keep in mind (for reference) that Greater Detroit has a population roughly three times the size of Calgary (4.2 Million).

In Calgary, we have three bowling centres and 70 ten-pin lanes (there is no five-pin in the US). Detroit boasts eighty centres, with 2,130 lanes. There are roughly 300 league bowlers in Calgary, while in Detroit, there are over 75,000. One place we are even with Detroit is bowling lanes at private clubs. The Glencoe and Calgary Winter Club have twenty lanes, as do the three private clubs with bowling in Detroit (Country Club of Detroit, Detroit Athletic Club & Grosse Pointe Yacht Club).

FIRST STOP: Detroit Athletic Club The Detroit Athletic Club (DAC) sits in centerfield, roughly 250 meters from home plate at Comerica Park. A Glencoe affiliated club (see page 17), it’s the crown jewel of Detroit’s private clubs. All this finery aside, we’re here to descend the stairs to see the eight-lane Bowling Abbey.

While the quality of the equipment is world-class, looking around at the furnishings makes it clear that you’re here to bowl, and bowl they do. Of the approximately 3,500 members, more than 1,000 play in the leagues at the DAC! A few years ago, I was fortunate to run into then-Club President, Tom Fabbri, who said, “it’s a culture thing.” New members feel they have to bowl to truly be a member at the Club.

On the side wall of the Abbey is a mural of old-time bowling lanes. Bowling Manager, Tom Reaume, explains that it’s a painting of the alleys at the original building and that bowling has been a part of the DAC since its founding in 1887. As a reference, the national governing body for bowling in the US, the United States Bowling Congress, was not founded until 1895. The DAC is a special place and it’s always my first bowling stop when I return home.

The view from the Stadium Club restaurant at Detroit Athletic Club.

SECOND STOP: Garden Bowl, Detroit The holy grail of bowling centres, Garden Bowl is the longest continually operating bowling center in the world. It opened in 1913. While there are older lanes in bars and private residences, this is the oldest bowling center.

When entering Garden Bowl, there’s no doubt this place has seen its day. Noted more for recreational bowling and a high hipster quotient, Garden Bowl staff are the creators of “RockN-Bowl,” with a resident DJ to keep the beat going through the night. They’ve recently installed new lanes that cover the more

Garden Bowl: Where it all started!

than 100-year-old lanes (maybe, just maybe, taking a little bit of the history away, but you can still feel it in your bones).

Although showing some aging and “weathering” (think the Sam Elliott of bowling centres), Garden Bowl has such a significant role in the history of sport and bowling in the US that the government has added the building to the Register of Historic Places.

THIRD STOP: Thunderbowl Lanes, Allen Park Mention Thunderbowl to just about any bowler in the US and there’s a certain reverence expressed for all the professional, national and world championships that have been played there.

Team Canada vs. Team Japan in the World Youth Championships at Thunderbowl.

Indeed, having grown up around Thunderbowl, I was witness to many of the best, bowling in a Tuesday or Thursday night league. Imagine Dustin Johnson showing up to Tuesday Men’s Night or Brooke Henderson playing with the Ladies on Wednesdays and you’d have a feel for the All-Star Leagues at Thunderbowl.

The fledgling National Bowling League (NBL) had its only Championship at Thunderbowl in 1962. The NBL was an attempt to cash in on the popularity of professional bowling by establishing a team-play format in specially constructed “Arenas.” The Arena at Thunderbowl, still in existence, is used mainly for corporate events and private parties. The other hook about Thunderbowl is its sheer size. Ninety-four lanes make it the largest center in the US and second largest in the world, behind Inazawa Grand Bowl in Japan (with 116 lanes). If the lanes at Thunderbowl were attached to our 10 lanes here at The Glencoe Club and ran south on Glencoe Road, they’d reach all the way to 30th Avenue! Imagine the parking issues!

FOURTH STOP: Bowl IQ, Sterling Heights Outside of the public and private options for bowling in Detroit, there are a couple of dedicated practice facilities. The largest of these is Bowl IQ in the northern suburb of Sterling Heights. Although available for private functions, it serves mostly as a preparation facility for bowlers to prepare for tournament play.

You can phone ahead and let Bowl IQ know which type of lane you want (there are four-Qubica lanes and four-Brunswick lanes and yes, they do play quite differently). Select your oil pattern and condition and it’ll be ready upon your arrival.

Athletes and coaches (typically) take to the lanes for practice and instruction. There’s a full-service Pro Shop available if equipment adjustment is needed and plenty of the latest products available, just in case nothing else works! There are also meeting rooms for off-lane consultation and coaches at the facility, in case there’s some sort of Tiger-Butch falling out, mid-lesson. You might even run into 2018 USBC Masters Champion Andrew Anderson during your visit!

FIFTH STOP: Recreation Bowl, Mt. Clemens The Rec has been around in one form or another for more than 100 years. It’s the smallest house in metro Detroit at eight lanes, with the original wood surface and retro, (albeit brand new at the time) equipment from the 1960s. The bowling is mostly recreational these days, as opposed to league play. Known as much for its summer patio and live music events, the Rec’s burgers are great, the beer is still cold and — in the end — it’s pretty much why we bowl in Detroit. A

Glencoe Gators LOOKING BACK & FORWARD

The Glencoe Club Aquatics legacy began at an extraordinary general meeting in 1953, where approval was given for the addition of an outdoor swimming facility. Construction moved quickly and the pool opened in 1955. Prior to that, the Club had over 1,700 active members through the winter months and only 50 in the summer. The outdoor pool changed those statistics. It turned the Glencoe into a yearround Club.

by Randi Willisko, Gators Head Coach

With the opening of the pool, Ken McKenna was hired as the first Aquatic Director and Coach. Diving was the Glencoe’s initial aquatic sport. In 1959, Judy Matthews became the first Provincial Champion in the Aquatics department when she won the Provincial Diving Championships in Red Deer.

The devastating fire of January 9, 1962 left nothing standing at The Glencoe Club. Along with rebuilding the outdoor pool, the decision was made to add an indoor aquatic component. The new aquatic facilities opened June, 1963 and the competitive speed swimming team was formed the same year. The swim team had only 20 initial members who trained four 60-minute sessions per week. By the end of the first season, registration numbers increased to 75 athletes aged seven to 14. The first indoor Club Championships was held September 21, 1963. Margaret Boyd and Rick Neuman were the Swimming Club Champions while Anne Noakes and Bob Thompson took the Diving Club Champion titles. In April 1966, Jane Noakes became the first Glencoe Speed Swimming Provincial Champion after winning the 100-yard Freestyle at the Alberta Provincials in Edmonton.

The Glencoe competitive swim program saw some great success though the early years, including some Provincial and National age group records. Unfortunately, the program faced

difficulties in the early 80s. From 1981 to ’87, there were no Swimming Club Championships held at the Glencoe. In 1992, swim coach Jeff Young was recruited and took on the task of rebuilding the competitive program. In 1993, the swim team chose an alligator as its logo and became known as The Glencoe Gators. That same year, Richard Cormack qualified for the Alberta “B” Provincials (now known as Southern Alberta Provincials). Cormack would go on to win Gold in 400 Freestyle at the 1999 Canadian Junior Nationals and to represent Glencoe at the 2000 Olympic Trials in Montreal. At the 2008 Canadian Olympic Trials, Stephanie Hassell and Colleen Nesbitt represented Gators Swimming.

1964, Officals at Club Championships (B L-R) J. Rooney, I. Rooney, L. Purdy, J. Ashburner, B. Batten, B. Patrick, K. McKenna (F L-R) J. Bat, E. Moore

1964, Competitive Swimming Workout - Luraine Thorne (2nd on 2), Jamie Noakes (on 4)

1974, Glencoe Gators Swim Team RECREATION

To date, the Glencoe Gators is a successful program boasting over 140 members aged five to 18. The 2017/18 season was a huge success for our athletes. Gators swam in 32 competitions ranging from the fun meets for the Junior Gators to multi-day National and International events.

On the provincial level, six swimmers represented The Glencoe Club at the Spring Championships. Five of these athletes qualified for Finals. At the Summer Championships, Gators qualified seven athletes to attend, five of whom qualified for Finals. We also had 19 younger Gators represent the Glencoe at the Southern Alberta Provincial Championships in both February and June.

On the national level, Sydney Heasman, Katherine McMurtry and Charlotte Wagner qualified for the Western Canadian Championships held in Victoria April 12 to15. Unfortunately, McMurtry and Wagner were unable to attend. Heasman raced her specialty events, the 100 and 200 Backstroke.

To cap off a fantastic season, Gator Jack Walker was selected to Zone 3 for the Alberta Summer Games in Grande Prairie and Sydney Heasman and Charlotte Wagner traveled to Winnipeg to compete in the 2018 Canadian Junior Championships. A

1999 Glencoe Gators and Coaches

2017/18 Junior Climbing Team

highlights

Gordon Lam Former Climbing & Outdoor Programming Director 403-287-4138 climbing@glencoe.org

These programs offer athletes the opportunity to be a part of the growing sport of competitive climbing (which includes bouldering, sport climbing and speed). In anticipation of climbing’s inclusion in the 2020 Tokyo Olympics, our athletes are taking time to reflect on their successful year and celebrate their hard-earned accomplishments.

It’s been a successful year for the newest addition to our Glencoe sports family. The Junior Climbing Teams wrapped up their second year of training and competing, participating in more than 10 local and provincial competitions.

Victoria Training Camp Our Junior Competitive Team kicked off its training year by flying out to Victoria, BC to train at the Boulders Climbing Gym with experienced guest coaches. The athletes were first introduced to the sport of speed climbing with Libor Hroza, the unofficial speed climbing world record holder. He coached the athletes through basics movements, techniques and mental preparation. Becca Frangos wrapped up the athletes indoor sessions with bouldering at Boulder House, where they focused primarily on power moves and sequencing. Derek Wilding, ACMG Rock Guide and former Glenconian, led the trip’s finale with a full day of outdoor climbing at Mt. Wells. Overall, the athletes received incredible training and shared time bonding and experiencing the beautiful facilities and sights on the coast.

Bouldering season The competitive season begins with bouldering: short, difficult climbs unprotected by ropes. Bouldering demands intense strategy, power and strength. Although the climbs are short on vertical, movements are complex and require intense focus. Our athletes competed in Calgary, Canmore and Edmonton in both local and provincial competitions. Jamie Robinson received a silver medal at the ACA Provincials for Bouldering based on two local competition and Provincial Points. Since her age group is too young for Nationals, we look forward to seeing how she does when she is in the next age group. Two athletes, Siena Mar and Matthew Harvie, qualified for the CEC Bouldering Nationals in Delire, Quebec City. Qualifying for Nationals is a huge feat for these new climbers as each province only sends eight top athletes from each category.

Difficulty Route/Speed season In early March, the Difficulty Routeand Speed season begin. These events are both roped and involve climbing high, technically challenging routes. Difficulty Route competitions differ from bouldering competitions in that the wall is much higher and far more taxing on an athlete’s endurance. Mental preparation, sequencing and muscular endurance are needed for the high angle climbs. Speed competitions are timed climbs on a standard regulation wall. The goal is to set the fastest time on the route. We’re pleased to have Siena Mar, Brie Villard and Matthew Harvie qualify for the CEC Route Difficulty Nationals in Victoria, BC at the Boulders Climbing Gym.

Our Developmental Teams While our Junior Competitive Teams are hard at work travelling the province and competing, our Junior Development and Junior Pre Teams are training to compete more in the 2018/19 season. These athletes spend a great deal of time building basic techniques, physical capabilities and mental strength in order to continue the momentum built through a strong and successful competitive year.

Our program continues to grow in numbers! We encourage young members to check out our training space and join our Developmental Teams next year. Please contact the Climbing Centre for more information! A

Junior Pre Team with Coaches Jury Nam and Sophia Berkhold

Jamie Robinson

Matthew Harvie Junior Development Team with Coaches Jason Mancini and Dylan Cordingley

Junior Competitive Team with Coaches Geoff Foulger and Eva Thompson

Brie Villard

Yamuna® Body Rolling

by Cathy Morrison, Certified Yamuna Practioner

Yamuna® Body Rolling uses specifically designed balls to activate and align muscles and bones, releasing a new you.

This breakthrough practice was created by Yamuna Zake, who has dedicated her life to helping people feel better by studying how the body works. An independent thinker, she has become a master bodyworker and leader in the practice of body sustainability. Through her teachings, her techniques are offered by more than 500 certified practitioners in at least 30 countries worldwide.

Anatomy and the natural movement of the body are the focus of Yamuna work. Body rolling lets participants self-heal, prevent common breakdown patterns and solve problems in their own bodies. At every age and stage of life, it can help keep you pain-free and moving with ease.

“A ball is just a ball without the proper education.” ~ Yamuna Zake

Some benefits of body rolling include: • Improved muscle quality via direct bone stimulation (which releases impact from bones) • A fuller release of tension through workouts performed in logical anatomical order • A bigger unwind in muscles and fascia from use of mild traction • Improved joint mobility due to decreased pressure across increased space • Increased lung capacity through the use of intentional breathing practices.

Yamuna balls come in a variety of sizes and densities to treat each part of the body. There’s work specifically for the feet and even a ball designed for the face. You can work your entire body with this system!

Yamuna Body Rolling is offered at The Glencoe Club through a variety of workshops, a weekly registered class or by booking a one-on-one session. These sessions are led by Cathy Morrison, who has personally trained with Yamuna for more than 500 hours. Cathy has also been invited to train new Yamuna teachers in 2019.

Questions? Email heavens@glencoe.org and we’ll be happy to help. A

YAMUNA® BODY ROLLING with Cathy Morrison at the Fitness Centre, 2 – 4 pm • Introduction October 6 • Legs Workshop October 20 • Knees Workshop November 17 • Shoulders Workshop December 8

• Weekly Class Wednesdays, 7:30 – 8:45pm Starting September 12

Advance your fitness skills with Heavens’ Fall lineup of new programs

Heavens Fitness is thrilled to announce our new programming, beginning in September. The sessions run for about 14 weeks. With a focus on progressive improvement, advancement of skill is guaranteed! We’ll continue to run our established and successful registered programs, so please consult the Fall Sports Brochure for your favourite class. The following are our new classes. Please consult the brochure for full descriptions:

Tuesday • 6:30 – 7:30 pm: Weight Training with Gloria Mohninger Wednesday • 12:05 – 12:55 pm: Bench It with Gloria Mohninger • 1 – 2 pm: Just Move with Candace Cowan Thursday • 12 – 1 pm: JOGA with Michelle Nicol Saturday • 12 – 1:15 pm: Yoga & Pilates Intensive with Debbie McKay • 1 – 2 pm: Beginner Muay Thai Kickboxing with Chris Morrow Sunday • 4 – 5 pm: High Fitness with Allison Ward

SPECIALTY WORKSHOPS:

September 8 2 – 4 pm: Wedding Dance Workshop with Cathy Morrison September 29 11:30 am – 1:30 pm: Adaptive Yoga with Donna Duong October 19 6 – 8 pm: Yoga for Better Sleep with Donna Duong

The Magic & Details of Fascinating Fascia

A shot in the dark here, but I’m going to guess most of you have heard something about fascia. In today’s fitness world, you hear about it as often as you see Starbucks cups in the hands of early morning commuters. This amazing structural tissue has (until fairly recently) received little scientific attention. As more is understood, it’s becoming apparent that its influence on orthopedic, physiological and even psychological health cannot be understated.

Fascia gives our bodies structural integrity (biotensegrity, technically speaking) as well as form and is incredibly strong, a sort of biological steel. It helps our brains not only sense movement but give feedback about where our bodies are positioned in space. It understands tension and speed and, like a good parent, it’ll ground us if we do too little or too much. In the human body there are three distinctive layers of fascia. The first layer is the Kardashian (I mean superficial) layer. It can be thought

48 glencoe.org of as a skin below the skin. This layer has tremendous integrity and is commonly referred to as the adipose layer. Superficial fascia roots itself via collagenous fibrous strands into the second layer of fascia, called the deep fascia. Deep fascia is the dense, fibrous connective tissue that wraps and divides muscles or muscle groups. It also surrounds bones, nerves and blood vessels. There’s also a tertiary layer that’s the visceral layer surrounding our bodily organs.

Lying between the superficial and deep layers is a sub-layer of extracellular matrix which is called ground substance. Within this sub-layer, you have glycosaminoglycans (GAGs) which are highly polar polysaccharides that attract water. A key, important component of GAG is hyaluronic acid. With its hydrophilic properties, it helps tissues slide past one another. Jeff Pashelka, BPE Personal Trainer, Fascial Stretch Therapist, Certified Strength & Conditioning Specialist 403-287-4175 jpashelka@glencoe.org

Fascia, not unlike Aunt Joanne (come on, we all have an Aunt Joanne) tends to get rather prickly after being insulted. Insults to fascia come in the form of neglect, misuse, injury, poor diet, poor sleep, poor hydration and aging. Insults to fascia result in mechanical changes to connective tissue through an inflammatory cycle (pictured below).

When fascia becomes insulted, you could view it as becoming “sticky.” As a result, sliding surfaces that are supposed to move past one another become impeded.

Inflammation or Trauma

Secondary Movement Dysfunction Extra-cellular Matrix Response

Tensegrity Affected Collagen Cross Linking Ground Substance Viscosity (becomes stickier)

Ground substance is a thixotropic material. Thixotropy is the property of certain gels or fluids that tend to be thick or viscous under static conditions but when energy is added to the system they tend to flow (become thin and less viscous). A real example of this is a bottle of ketchup. Say you’ve got a plate of hot Glencoe fries, absolutely screaming for ketchup. You tip the bottle over them and... nothing but air and disappointment! You start banging on the bottom of the bottle and the ketchup begins to flow, rescuing your fries. It does this because it’s a thixotropic substance. You add energy, banging the bottle. This agitates the ketchup and, as a result, it becomes less thick and starts to flow. In the case of fascia, when tissues don’t experience energy (agitation) they’ll harden and cause poor nutrification, poor removal of waste, chronic muscle fibre contracture and spasm. If you sit too much without moving, you’ll literally be stuck in that position, at least from a fascial perspective.

How do you feed your fascia? Movement is a must. We also know fascia likes water so stay hydrated. Supplementation might play a role, but this is still in need of research. The knowledge that has been gathered on supplements like chondroitin and glucosamine sulfate is mostly from joint health studies. Benefits seem limited at best. A common sense dietary approach seems to best support fascia. A diet rich in sulphur may be of benefit (broccoli, cauliflower, Brussel sprouts, cabbage and kale). Bone broth may also be an excellent choice because it supports collagen as a source of GAG’s. There are plenty of other nutritional options for facial support (the subject of another article, perhaps).

How do you move your fascia? Ideally you have to move well and often. Think about doing activities that explore motion. Work through full ranges of motion on multiple planes. Stretch and try yoga or pilates. Lift weights through full ranges of motion and work on mobility while working out. Get regular tissue work like massage, active release or fascial stretch therapy. These are fantastic therapies because moving your fascia becomes someone else’s responsibility!

There is no magic pill when it comes to fascia. The power is in the details. They make the journey fun and worthwhile. A

I K C K S T ARTER SAVE 20% or MORE!

Kickstarter is a new program that oers discounted Personal Training Sessions to members who are interested in exploring Personal Training at The Glencoe Club.

An introduction to Personal Training: KICKSTARTER

INCLUDES:

• Introductory Overview and Goal Mapping (30 minutes) • 3 Personal Training Sessions (3 x 55 minutes) • Body Composition Analysis Rates: Tier 1 $175 +GST | Tier 2 $200 +GST | Tier 3 $225 +GST

Looking to maximize your experience? KICKSTARTER PLUS

INCLUDES:

• 10-class pass (10x55 minute drop-in classes) • 1 Resting Metabolic Rate Screen (30 minutes) • 1 Integrative Health Coaching Session (60 minutes) Rate: $100 +GST additional flat rate

For more information or to register, please email sreynolds@glencoe.org or call 403-287-4144 ext 586. Registration is ongoing. Please note: This program is available to members who have not yet experienced Personal Training at the Glencoe, or who’s last session was prior to March 2016. Package is available one time only per member.

THE NEW

FIND YOUR FOCUS

PROGRAM INCLUDES • 5 Personal Training Sessions** • 3 Wellness Coaching Sessions • 1 Dietary Consult • Resting Metabolic Rate Screen (pre & post) • Unlimited Group Exercise, Mind Body & Cycling Drop-in Classes

PLUS ONE OF THE FOLLOWING

REGENERATE • 5 Fascial Stretch Therapy Sessions* • 1 Wellness Coaching Session • Aquatic Drop-in 5-Class Pass • $100 in Wellness Services

PERFORM • 5 Personal Training Sessions** • 1 Fascial Stretch Therapy Session* • 1 Performance or Wellness Coaching Session • VO2 Submax Testing (pre and post) • 1 Pro Training Session (30 min)

INTEGRATE • 3 Personal Training Sessions** • 1 Fascial Stretch Therapy Session* • Bi-weekly Coaching Check-in (30 min) • 1 Dietary Follow-up Consultation

*Tier 1 Fascial Stretch Therapist ** Tier 1 Personal Trainer

Total Value of Services: $1970+GST Value Pricing: $379/month for 3 months For more information or to book an intake interview, please email 90days@glencoe.org. The New 90 commences September 1, with registration at any time thereafter. Space is limited so please contact us today.

WELLNESS COACHING

WHAT IS WELLNESS COACHING?

Wellness Coaching or Integrative Health Coaching, is for anyone looking to increase their self awareness and create sustainable change in their behaviour, planning and actions. It is a client focused exploration of values, beliefs, vision and action designed to invigorate, motivate and inspire an individual to strive for their best life possible.

READY TO GET STARTED?

For more information or to book a Discovery Session, please contact: sreynolds@glencoe.org 403-287-4144 e586

Mindful Eating

Mindful eating has the potential to change the way you eat and live. Unlike dieting, it takes a holistic approach, emphasizing how you eat, not so much what you eat. B y practicing more awareness while you eat — and being fully present in the moment (recognizing fullness cues, for instance, as well as hunger pangs) — the sensations involved in eating (taste, texture and motion, for example) can help you make better choices, enjoy your food even more and improve your digestion.

So, how can you get started being more mindful while eating? First of all, STOP and create space for yourself to nourish your body:

Stop what you are doing. Take a breath and focus your mind on the present. Observe how you’re eating and how you feel when you’re eating. Proceed with your next task.

The STOP exercise can be used in all phases of a meal, including food purchasing, food preparation, eating and the conclusion of a meal. For example, being more mindful and present when at the grocery store can prevent non-ideal foods from ever entering the home. Taking a moment to reflect on the food you’re preparing — and what purpose it serves during preparation — helps you make better choices and so does measuring your level of hunger prior to eating. Slowing down while you eat your meal, staying present and eliminating distractions during eating are all beneficial. Reflect after your meal about how you feel (satiated, satisfied or too full, for example) and take that moment to appreciate it.

Want to start practicing? Here are some visualization exercises that may help you develop more awareness around your food:

What does this taste like? Take a bite of your food and describe it, as if to someone who had never tasted it before: “This apple is sweet and crunchy. It’s chalky and a bit sour, but so good” or “these chips are salty, greasy and crunchy.”

Sara Reynolds CPT, PFS, FMS2, IHC, GES Integrative Health Coach & Personal Trainer sreynolds@glencoe.org 403-287-4144 ext. 586

How does it serve me? Create awareness around the motives for certain foods. That’s also a valuable tactic: “This apple is full of vitamins and perfect because I’m so hungry right now” or “these chips are perfect for watching TV. They aren’t good for me, but I need something to munch on.”

Mindful eating is something for the entire family. Introduce your children to these habits now and you’ll set them up for success in the future. If you’re looking to engage your children in this practice, try the following tips and tricks:

• Eat at the table, without TV or other distractions • Ask them how hungry they are • Ask them to use their five senses to describe their food: “What does it look, smell, feel and taste like? What does it sound like when you chew it?” • Help them to choose their own snacks and serve their own plates • Challenge them to grow their own food, such as beans, tomatoes etc.

By minimizing distractions, creating space and being present during your meals, you’ll improve your awareness of how you’re eating and deepen your mindfulness. In turn, you’ll improve your eating habits and your overall health. A

Please look for my next article “Mindfulness versus the Holiday Season” in the December issue of Glencoe Life.

Shift the Focus from Intensity to Recovery

Ensure you “recover and resume” with age-defying endurance!

Suzette O'Byrne Recreation Manager 403-287-4180 sobyrne@glencoe.org

Many Glencoe members work out hard, embracing challenges and pushing themselves to reach higher levels of fitness. With formal exercise having taken off in the 70s, “exercise” is a way of life and people are challenging themselves to stay fit well into older adulthood. We’ve become an active population, choosing to battle aging head-on. This is inspiring and positive. It has also launched a new movement in fitness: Recovery Training.

By utilizing effective Recovery Training, members of all ages can learn how to challenge themselves and then recover and resume instead of crashing and cratering. Consider traditional methods including rest, hydration, optimal nutrition and timing, active recovery and myofascial release therapy. New technologies being explored and researched are also worth noting. Optimal recovery includes both complete rest and active recovery. Typically less intense, less demanding, active recovery is performed on a day off from training. It promotes circulation to muscles and joints as well as muscle relaxation. This can help muscles recover, elevate mood, improve quality of sleep, keep you eating well and promote a regular exercise routine.

Massage, self-myofascial release or Fascial Stretch Therapy are also considered active recovery methods. Full range mobility exercises that avoid holds and light physical activity such as walking, swimming and cycling at approximately 30 percent of max output are considered excellent methods of active recovery. The Glencoe Club offers classes such as Yoga Themes, Flow Yoga or Gentle Renew that can help guide you through an active recovery routine. Glencoe Personal Trainers often create active recovery-based programs for clients. They might include routines completed up to three weeks after a one- to two-week high intensity training program. Based on goals, injury history or specific needs, active recovery programs can look different for each individual.

A rest day sounds like a simple method but is often not done effectively. How well you sleep, how much stress is in your life and how active you are on your rest day may not allow you to recover the way you hoped. If you have an active job, it might interfere with your ability to recover after a hard workout. The quality and length of sleep might not be enough to allow your body to repair and prepare for the next workout. Stress comes in many forms. Work, family and environmental stresses can accumulate tension in the body and impede recovery. This can create tension in your body, impeding your recovery time. Yoga, meditation, breath work and a conscious focus on how to improve the quality of your rest can be one of the simplest and most important components in your recovery routine.

New recovery-promoting technologies are being marketed. Some of the latest include cold laser, infrared light, photo biomodulation therapy and cryotherapy chambers. The research is still conflicted on these modalities as many variables are involved in applying these techniques including time, temperature and dose. A couple more promising therapies worth watching include Electrical muscle stimulation (EMS) and ice baths/ contrast water therapy (alternating between cold and warm water). EMS has been researched by the Gatorade Sport Science Institute (2014) and found to decrease creatine kinase levels (indicating muscular damage). Ice bath research has also been promising. The best advice we can give you: If it works for you, then carry on!

Fascial Stretch Therapy (offered in the Fitness Centre) Hydration and optimal nutrition are often considered but (unfortunately) not often formalized. What types of fluids and foods are you consuming pre-workout, during and post-workout to ensure your body has proper resources for the workout and recovery. The Glencoe has Registered Dieticians and Precision Nutritionists who can help you identify gaps in your nutrition program that can ensure you’re ready for each aspect of your routine. Take a good look at your program. How are you progressing long-term? After your next workout, consider what you will need to recover effectively. Instead of just focusing on the intensity, consider the big picture and shift your focus to include recovery. Realize how well you can crush your workout instead of your body. A

THAI MASSAGE

Wellness Centre HEALTH & WELLNESS

Why you should experience Thai Massage... Traditional Thai Massage is a superb combination of applied acupressure, rocking and rhythmical muscle compression, traction and yoga-like stretching. It's done on a floor mat, allowing your therapist to take you into your complete range of motion. And who wouldn't benefit from that? A Traditional Thai Massage will leave you feeling relaxed AND energized!

IT'S CONVENIENT! You get more time for treatment as you don’t have to rinse off oil (you keep flexible clothes on and no oil is used).

IT'S FULL BODY WORK! A full session often starts at your hardworking feet, softening up your plantar fascia.* It mobilizes your lower joints, moving from your ankles up your legs and hips. It then works your abdomen, chest, arms and head. And that's just in supine position. You'll also be on your stomach, side and in a sitting position as your therapist addresses those areas that don't get enough attention: your adductors, hip flexors, your IT band and those oh-so-tense spots under your shoulder blades.

IT'S DEEP! During a Traditional Thai Massage, your therapist will move all around and above your body to access each part of you from a range of angles. Using your body weight as well as their feet and legs for leverage, your therapist will initiate profound release of muscle tension and joint stiffness. You might even get walked on!

IT'S DYNAMIC! Your Thai Massage therapist will gently manipulate, flex and extend your limbs, hips, back and neck, creating satisfying length and space in your body. Because Thai Massage involves assisted stretching, you’ll notice the stretches are deeper than you could achieve on your own.

by Suzun Johnson

*Ask us about the terminology and we’ll explain!