BIRDING REPORT

BIRDING REPORT: SUMMER 2021

I never turn down dessert because of the simple fact that my time here is limited. Our impermanence can be forgotten, with the infinite to do list we force upon ourselves.

Jury Nam Director of Climbing & Outdoor Programming 403-287-4138 jnam@glencoe.org I always feel I do not have enough time! But our impermanence is a gift, reminding us that time is extremely important, that we must carve out space to breathe, connect and hold kindness. I have lost enough to know that time is finite. It is written in the sand. When I go birding with my Glencoe group, I carve out space to never rush. I never expect what may or may not come. Time is limited. But saying you have lots of it for meaningful activities — and for other people — creates space to relax, breathe deeply, lean in fully and enjoy.

The hummingbirds were a real treat this summer. Our birding group saw three types: calliope, rufous and ruby throated. We have been running this group for a little over a year. It is made up of wonderful, dedicated members who I am extremely grateful to have met. During one particularly hard week, the amount of stress I had been putting onto myself made my joints and muscles ache. No amount of Advil, mineral baths or stretching could fix it. It was telling me to slow down, take space and breathe. But I felt like I did not have time. I was rushed and putting immense pressure on myself. One Tuesday morning, I woke up so stiff, my brain cloudy with stress, that as I headed out the door, I felt like I had 100 lbs of molasses on me! Slowly and steadily, I got out the door and made it to the birding location… just in time. My group was awaiting my arrival, conversing and laughing. I got out, mustered up a friendly “Hello everyone,” repeated to myself “you have lots of time” then leaned in and led the walk.

Our day started with a belted kingfisher flying along the stillness of the turquoise pond where its reflection glimmered unaltered as it flew and rattled. He landed on a high perch and stared down at the crystal-clear waters, waiting for a small fish to swim by. We all stood watching silently as he fussed over his ruffled feathers, lining them up neatly again, to make a smooth blue silhouette. We watched young wood ducks, brand new to the world, sunning themselves on a log, enjoying the small pleasures of life. We heard warbling vireos singing like robins high in the jungle-like canopy. The chickadees were out-and-about after nesting and hiding, just as we have emerged, careful but excited, as our restrictions have been lifted. One of the members saw a flash of brilliant orange, like a glimpse of a beautiful setting sun. We guessed it was a baltimore oriole, then raced to see if our suspicions were true. Even with traffic noise in the background, everything went quiet as we focused in on a cluster of trees. And there, we saw not one, but six baltimore orioles! It was a mix of females, males and juveniles, all brightly coloured, flying around the branches, unbothered by our presence. As the birding day ebbed and flowed in infinite time, the birds came and went. The pain in my joints melted away, too. My stiff muscles felt soothed and the fog in my mind lifted. Our birding group had once again proven to be a sanctuary for me from pain, reminding me to reserve space for the things I love.

Closed-toed shoes is a recommendation I usually make before all my outdoor activities. With the stress of limited time, too many to do lists and a lapse in judgement, I ran out the door one afternoon in my

plastic Birkenstocks. Stuck at a red light, I looked down, saw my tanned feet and realized the mistake I had made. I continued anyway, careful not to speed while driving. I made it there just as the members were getting out of their cars. We started the day with the summer sun high in the sky. It was very warm. We spent about an hour watching waterfowl and listening to their calls while admiring the beauty of the natural landscape that was so close to downtown Calgary. We welcomed the cool breeze when it made its presence known, slowing down and allowing it to cool our damp skin. We stood there taking it all in. As we continued, we got to the Bow River, running high from recent summer storms. Atop its crystal blue flow, an array of small white caps flickered like diamonds in the sun. Franklin gulls danced inches above the water’s surface, a refreshing sight under what had become relentless heat. One of the members looked at me and exclaimed “I just have to,” then stepped right into the river to cool her feet. I looked down at my own feet and felt my earlier mistake quickly become relief. I, too, stepped into the clear, refreshing waters of the Bow in my plastic Birkenstocks! The silt swirled around my feet, then settled to the bottom, as we both stood there, cooling off. We watched a cormorant, standing on a rock, wings held out as if about to fly. Instead, it simply dried its feathers and warmed up, embracing the sun. Sometimes we have to embrace the ebbs and flows of life. Mistakes are to be made. Perfection in the midst of chaos is unattainable. It is okay to let go and float in the waves of life, lulled by the white caps and spaces between them. Take solace in the calm moments of your life. Boredom, so common in these times, is a perspective that can be shifted. Cherish the presence of peace and infinite time.

This year, we saw so many amazing birds! My own birding skills progressed because of one member who really took me under his wing. Over the year, I learned so much from him and am grateful that he continues to come on my very chatty and talkative walks. Another member recruited all of his golfing friends… and now I have two more regulars! This member’s jokes, and full-of-life presence, makes the day so light and enjoyable. He has missed a few walks and when he is not with us, I feel a bit of emptiness in the day. My highlight of the summer was the rose-breasted grosbeak that sounds identical to a robin. It was lovely seeing his wonderful red bib, so bright and beautiful, and hearing his song, so cheerful it could brighten anyone’s day. The ibises and avocets are always a treat and the pelicans and cormorants are a staple of birding. Our birding walks are scheduled for two hours but we usually end up going well over as we enjoy beautiful moments in nature, settling our restless souls and soothing away our stresses. I am extremely grateful for all the members and co-workers who share their birding stories with me. It has allowed me to connect with so many amazing people. Connecting, allowing space, holding kindness and really leaning into life’s experiences is why… I never turn down dessert. Happy birding! A

BANFF MOUNTAIN FILM & BOOK FESTIVAL

Throughout the various lockdowns, I have started to really appreciate the things I took for granted before. I think we’ve all missed the socialization and the idea of going out to do something fun. This has looked different for everyone, but for me personally, I have missed going to the movie theatre.

Zachary Blondeau Climbing Instructor T here is something about actually leaving the house and going somewhere to watch a movie in a big room that is just so fun to me! Hearing everyone’s reactions and getting immersed in the atmosphere is something I have really missed.

I think the most enjoyable times at a theatre are when you get to see something you’ve never seen before. Whether it’s incredible cinematography showing off a view or watching something exciting that you wouldn’t see in your everyday life, it’s amazing. There is so much about the theater experience that I love. As things are opening up, I am getting excited to go and see movies again, but one event in particular has me really stoked: Banff Mountain Film Festival.

Taking place October 30 to November 7 this year, Banff Mountain Film Festival focuses on all things outdoors and adventure, spanning the world! Ticket prices start at $25 for

morning/evening passes. Full day passes are $65. What is really exciting about Banff Mountain Film Festival is how many experiences there are on offer. Everyone — from those with a casual interest to outdoor professionals, can find something they’ll love at the festival!

Some of the best ways to learn about anything new are to read about it, watch videos on it or talk to someone involved in it. At the festival, in addition to films, there are many book launches, speaker series and fun programs running through the nine days in Banff. Getting to do all of this in one place and to be a part of the outdoor community is probably what’s best about the event. Not only do you find yourself in rooms with other enthusiasts, many professionals travel to Banff for the festival (or already live there) as well! It gives everyone with an interest in the outdoor world a place to watch, learn, discuss and share their passions. We all have a unique story to tell. The festival feels like one of the best opportunities for telling it, whether that be through filmmaking, writing, talking with a stranger or with a group of friends.

Outdoor recreation continues to generate new interest and attract new fans in the general public, worldwide. It is also gaining popularity at the Glencoe. There are so many amazing experiences to be had outdoors.

We’ve started to offer more at the Glencoe. The festival showcases them so many people can begin to experience them. Some of the films may highlight recreational activities that The Glencoe Club could do in the future. Who knows, with so many members expressing interest in outdoor activities, we could even submit a Glencoe film one day! The full lineup of films has yet to be announced. Based on previous years, though, it’s probably safe to assume that there will be a large selection of interesting and award-winning films.

Three years ago, the festival featured two of the most talked-about climbing movies, Free Solo and The Dawn Wall. At the time of release, both of these films were highly anticipated by the climbing community, and each almost instantly built a cult-like following. Everyone I knew who climbed (or had any interest in climbing) was talking about these films. Both tell similar stories of making the impossible... possible. Both brought a huge amount of attention to climbing as a sport and as a spectacle. Prior to either being online to stream, it was the Banff Mountain Film Festival that allowed people within the sport (and outside of it) an opportunity to see them and to bond over two of the craziest stories in modern climbing.

At least once a week at the Glencoe, members ask the climbing staff if they have seen either of these films, and it provides a huge opportunity to talk about outdoor experiences. That is what the festival is about at its core. A collective bond is created over a shared love of the outdoors! It’s a bond that generates excitement and buzz. I think the Banff Mountain Film Festival is something everyone should experience at least once, especially after the year we have just had! A

For more information, please visit www.banffcentre. ca/banff-mountain-film-book-festival

BOOK YOUR PRIVATE HIKE TODAY!

Come hike in the Bow Valley and enjoy the beautiful colours of fall. Our hikes are handpicked and offer some beautiful views. We can accommodate up to 12 people (including guests).

Email Jury Nam jnam@glencoe.org for more information.

“Hello, menopause. Where did my muscles go?”

by Andrea Horne, B.SC.Kin, CSEP-CPT

Women (and men) begin to lose meaningful amounts of skeletal muscle around 30 years of age, dropping approximately 0.7 percent of total muscle mass each year of life after that. Read on for tips on maintaining muscle mass.

The progressive loss of muscle mass is the key reason we say our metabolism slows with age. A woman’s menopause transition accelerates muscle loss as estrogen levels decline. Skeletal muscle is active and is constantly being produced and broken down. Skeletal muscle also burns more calories than fat and significantly contributes to our resting metabolic rate. As we enter and continue our journey through menopause, the rate of skeletal muscle protein synthesis decreases. This translates to weaker bodies which can make aging more difficult. Some loss of skeletal muscle mass and strength is unavoidable, but we can prevent significant muscle loss by incorporating exercise and proper nutrition into our lifestyles.

Strength training or “lifting weights” is one of the most effective ways to retain lean muscle mass in menopause. A well-designed, progressive plan that targets our major muscle groups will help to preserve mass. It has also been shown to reduce incidences of hot flashes and night sweats. Adding cardiovascular activity is also associated with positive health outcomes. The Canadian Society for Exercise Physiology recommends a minimum of 150 minutes of moderate to vigorous aerobic exercise per week and two strength sessions. When our bodies are strong, we can stay mobile and injury-free while also maintaining a healthy weight.

Nutrition (specifically protein intake) needs to be adjusted in our menopausal journeys. Protein and exercise are best paired together. After digestion, protein from food is released into our blood streams as amino acids which stimulate muscle cell production and suspend muscle cell breakdown. The sooner we consume protein after exercise, the quicker catabolism stops and anabolism begins. It is also important to provide our bodies a steady input of protein, with servings at breakfast, lunch and dinner. Animal and plant proteins can provide all the essential amino acids required by the body, but animal proteins tend to have a higher concentration of the amino acid called leucine. It’s the only amino acid that triggers skeletal muscle synthesis. To prevent the loss of muscle mass, strength and bone, The European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases (ESCEO)* recommends women over age 50 consume 1 to 1.2 grams of protein daily per kilogram of body weight while keeping up with regular exercise.

The combination of exercise and increased protein intake should make a healthy change in our menopausal bodies. For those of us new or returning to exercise, adhering to an exercise program can be intimidating and overwhelming. We suggest you find a personal trainer who can help you navigate your menopausal journey. Find activities and people you enjoy being around in order to make the experience less stressful. A registered dietitian can be a valuable resource, helping you to understand what your body needs to flourish and thrive through menopause. A

* ESCEO is a not-for-profit organization, dedicated to a close interaction between clinical scientists dealing with bone, joint and muscle disorders. For more information, please visit www.esceo.org

COMING THIS FALL

Andrea Horne will offer small group training for peri/menopausal women. See Fitness for details.

FALL FASHION 2021

New Fall Looks & Fashion Trends

Experience the rich and warm fall styles and colours for 2021. Cozy knits, fabulous faux fur, sensational sweaters, luxurious layers, outrageous outerwear and ponchos with a punch!