IMPACT Magazine's Outdoor Summer & Travel Issue 2022 by IMPACT Magazine

CANADA’S BEST SOURCE OF HEALTH & FITNESS INFORMATION

THE SUMMER OUTDOOR & TRAVEL ISSUE

impactmagazine.ca

GET ON THE WATER THIS SUMMER

SUMMER

THIRST QUENCHERS

CARBONCONSCIOUS TRAVEL IN LATIN AMERICA

PETE DEVRIES Nine-time Canadian champ Follow us

R E G I S T R AT I O N O P E N S

AUGUST 1 ST

THEMIAMIMARATHON.COM

1.29.23

CONTENTS Cover photography by Marcus Paladino

Feature 32

COLD WATER KING

For the past two decades, Tofino, B.C. local Pete Devries has been blazing a trail for Canadian surfing

Inside Every Issue FIRST IMPACT

14 Conquer Everest—on Your Bike 16 IMPACT Book Reviews FINAL IMPACT

96 Artist Fosters Connection to Outdoors TR AVE L

42 Carbon-Conscious Travel in Latin America WORKOUT

18 Core-Centric Fitness 22 Core Stability Ball Workout AT H L E T E S W I T H I M PAC T

38 Epic Cross-Canada Bike Rides Inspire 40 Ultra-Runner Finds Parallels Between Sport and Medical Journey

SPORTS MEDICINE

78 Prepare for Hiking Season 80 Meet the Cell Power Plant GEAR

FITNESS

OUTDOOR

H E A LT H & W E L L N E S S

46 Outdoor Summer Active Apparel

66 Kids on the Trail 62 Get on the Water this Summer 64 Mountain Bike Fundamentals RUNNING

26 In Support of the Tech-Free Run 28 The Secret Weapon to Improving Your Long Run TRAINING

58 The Best Training Exercises for Hiking Season

76 Train Like an Obstacle Course Racer

30 The Simple Way Movement Gives Us ‘Hope’ FOOD & NUTRITION

82 84 86 88 90 92

Beginner’s Guide to the Raw Diet Grow Your Own Indoor Edible Garden Blender Power Shaken or Stirred Sports Drinks Chickpea Salad Niçoise Microgreens Mexi Salad with No-Bean Cilantro Cumin Crumble and Smoked Dressing 94 Nice Cream Breakfast Bowl 95 Jules’ Soft Lemonade

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FIRST IMPACT

LOST IN THE VALLEY OF DEATH A Story of Obsession and Danger in the Himalayas

IMPACT Book Reviews What we’re reading this summer

here’s no time like the present to add more meals into your weekly rotation. We’ve reviewed three plant-based dietfriendly cookbooks to expand your palate this summer. Not into food? Escape to another world with two fantastic nonfiction tales from Canadian authors.

GOOD FOR YOUR GUT

A Plant-Based Digestive Health Guide and Nourishing Recipes for Living Well

BY HARLEY RUSTAD 2022, KNOPF CANADA

Restless and always searching, American Justin Shetler travelled to the Indian Himalayas, seeking spiritual enlightenment. A wilderness survivalist, he believed he would find meaning only at the extremes. He was never seen again. In the tradition of narrative, non-fiction page-turners, Harley Rustad’s account of Shetler’s disappearance explores the struggle of man coping with being alive. With compassion and adept storytelling, Rustad details how Shetler’s restlessness drove him to chase the mysteries of life and, perhaps unwittingly, death. — Jessica Natale Woollard

THE TWO SPOONS COOKBOOK More than 100 French-Inspired Vegan Recipes BY HANNAH SUNDERANI 2022, PENGUIN CANADA

BY DESIREE NIELSEN 2022, PENGUIN CANADA

Desiree Nielsen’s new cookbook isn’t just full of gorgeous photos and nourishing recipes, it also includes six chapters all about gut health and how to heal any digestion issues. The recipes are easy to follow, and have been categorized into PROTECT, HEAL, and SOOTHE, based on how they support the gut. The breakfast cookies are a new staple in my life, and I’m excited to try out the ginger beer, sweet treats and sevenday meal plan. — Heather Poulson

LOOKOUT

For any lover of French cuisine, this is a must-have for your cookbook library. Over 100 French-inspired vegan recipes, including favourites such as Broccoli and Potato Croquettes, Mushroom and Spinach Quiche, Parisian Crepes with Chocolate Hazelnut Spread and Banana, Buttery Brioche and of course, Classic Flakey Croissants. These decadent recipes are accompanied by beautifully photographed, mouth-watering images. French cooking can be easy, approachable and vegan, while still being gourmet! Just say oui! — Elaine Kupser

THE VAN LIFE COOKBOOK

Love, Solitude, and Searching for Wildfire in the Boreal Forest

Delicious Recipes, Simple Techniques, & Easy Meal Prep for the Road Trip Lifestyle

BY TRINA MOYLES

BY SUSAN MARQUE

2021, RANDOM HOUSE CANADA

2022, ULYSSES PRESS

This is an amazing story of one woman’s quest to find peace and a purpose in her life. With flashbacks to her humanitarian career in Africa, Trina Moyles describes how she spent four summers as a lookout observer in the Boreal forest with one companion, her faithful canine Holly. Together they experience extraordinary wildlife encounters and observe first-hand the dangers and devastation that forest fires can wreak on the environment. It brings to light the incredible work that is done by brave individuals to save our precious forests. — Louise Hodgson-Jones

In small kitchens, every inch counts, something author Susan Marque has taken into account in The Van Life Cookbook. While not 100 per cent plant-based, this van-life-sized cookbook features more than 50 recipes including Camper Van Bean Burger, Oat Milk French Toast and Strawberry Coconut Cream. The recipes offer flexibility by design—you’re not always going to have infinite ingredient options on the road. However, this cookbook isn’t just for those on the move. The recipes are great if you’re only cooking for one or two, live in a tiny apartment, or don’t care for leftovers. — Marissa Tiel

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WORKOUT

CORECENTRIC FITNESS

Mind your middle with four movements to boost your core BY MATTHEW TAUB DAVE LAUS One of 2022 Canada’s Top Fitness Trainers, WRKOUT Senior Trainer, mental health advocate, addiction recovery coach from Toronto, ON. MATTHEWTAUB

MATTHEW TAUB

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eople often miss the importance of a strong, complete core. We’ve spent many years singling out one part of the whole system—the abs and, let’s face it, crunches can be boring. Much like the core of an apple, ours goes all the way around us. Let’s use our whole body to work on that core. Focusing on the core during these movements will not only increase your core strength, it will allow you to do more moves in better form, building strength in the areas you are training. Here are four movements that will incorporate the entire body focussing on these core-centric moves. Perform four sets. These movements are all done for time and can be performed with or without weights.

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•

• • • • •

THRUSTERS

WALK-OUT PUSH-UPS

90 seconds Start in an athletic stance, feet shoulder-width apart with dumbbells placed over shoulders in a neutral grip 1. Slowly squat to a neutral position 2. Drive yourself back up to a stand as you press your arms toward the ceiling * Note that you should be using your legs to help drive your arms toward the ceiling. Make this one smooth movement.

90 seconds Begin in a upright position, athletic stance Hinging at the hips, walk your hands down your legs to the ground Continue walking out to a straight arm plank Complete one push-up, walk hands back to legs, continue to walk up legs to starting position Insure that your head is the last to come up ➝

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3 • • • • • •

4 • • • •

PLANK PULL-THROUGH

60 seconds Hold a plank position, dumbbell on the outside of your body Reach the opposite arm under your body to grab the dumbbell Lift dumbbell up a few inches, pull through and place back on the ground Repeat, bringing back to other side

KNEELING STAND TO PRESS

1 minute for each side Begin in a kneeling position with the back foot flexed, toes down Grip a dumbbell in the hand opposite the kneeling leg Press the dumbbell toward the ceiling Keeping dumbbell raised, bring yourself to a standing position With weighted arm extended, reverse movements back to a kneeling position Bring your arm back down to shoulder, repeat movements on the same leg

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WORKOUT

CORE STABILITY BALL WORKOUT

A perfect solution to add more stability, creativity, fun and colour to your workouts! BY DAWN JOSEPH LIZ TREMBLAY Dawn is one of Canada's Top Fitness Trainers 2022, and is the founder of Simply Core Fit in Kelowna, B.C. SIMPLYCOREFIT

SIMPLY CORE FIT

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t’s easy to fall into a rut doing the same familiar core exercises, but these little nine-inch, dollar-store balls will give you more than a bang for your buck! To keep the workout (and you) balanced, these exercises will target your glutes, obliques, adductors, hamstrings, deep core and abdominal muscles. Be intentional about what you are working. By focussing on the muscles, you will keep better form and train more effectively.

PERFORM AS A CIRCUIT Start with 10 reps of each exercise and work your way up to 20 reps. Many of the exercises will be performed using one side of the body and then the other. Pay attention if one side is weaker. Work on getting both sides equally strong, which will result in less compensations and pain in your body.

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1 • • • • •

SINGLE-LEG GLUTE BRIDGE WITH ADDUCTION

FOCUS: hamstrings, glutes, adductors, lower body strength and stability Lie on your back, knees bent and feet shoulder-width apart. Place ball between knees. Tuck tailbone under and slowly lift bum. Extend one leg straight out. Lower bum almost to floor then lift to start position.

KEY POINT: Keep knees at the same height as you lift and lower your bum. This will help keep your hips at the same height too. If hamstrings cramp, start with both feet on floor and work towards lifting one heel, then when you feel stronger, extend one leg.

2 • • • • • • •

DEAD BUGS ON BALL

FOCUS: lower abs, pelvic stability Lie on your back on the floor with your knees bent. Place ball under your bum. Lift both legs to a 90-degree angle. Set your core. Slowly lower one foot almost to the floor as you lower your arms overhead. Keep pelvis slightly tucked (like pulling a tail through your legs) Slowly return leg and arms to start position at 90 degrees. Alternate legs.

KEY POINT: For added stability, place hands on the floor at your sides. Remember to breathe throughout the exercise. ➝

IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 23

3 • • • • •

OBLIQUE/SIDE CRUNCH WITH ADDUCTION

FOCUS: obliques, adductors, cross-pattern stability Lie on your side with your head, shoulders, hips and heels in a line. Place ball between ankles. Support head in bottom hand. Engage your core and lift your legs and upper body three to five inches off the floor (like a banana). Lower slowly almost to the floor.

KEY POINT: To keep it out of your neck, relax your head into your support hand. Think of initiating the curl by pulling your ribs towards your hip and hip towards your ribs (do not pull with your neck).

QUADRUPED BENT-KNEE HIP EXTENSION WITH BALL

FOCUS: glutes and hamstrings • Start with hands and knees shoulderwidth apart, wrists aligned directly under shoulders and knees directly under hips. Engage core. • Place ball inside knee and back of thigh to create a 90-degree angle. • Start with knee as parallel to floor as possible. • Press heel of elevated leg to ceiling and lift leg as high as you can without arching back and maintaining the 90-degree angle of knee. • Return to start position. KEY POINT: Keep body square (do not rotate) and do not arch low back.

5 • • • • • •

BOW & ARROW CRUNCH TWIST

FOCUS: lower abs, obliques, pelvic stability Start in a sitting position and place ball just below the small of your low back. Turn core on and recline to a 45-degree angle on ball. Hold crunch position. Extend both arms straight out at shoulder height. Draw one elbow back as you look over that shoulder. Return to start position and alternate sides. Rotating to right and then to left is considered one rep.

KEY POINT: Remember to breathe. If you feel it in your lower back, reposition the ball.

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RUNNING

In Support of the Tech-Free Run Ditch the GPS and go by feel

BY MALINDI ELMORE JON ADRIAN Malindi Elmore is a two-time Olympian and Canadian marathon record holder in Kelowna,B.C. She coaches at UBC-Okanagan and online. MALINDIELMORE

MALINDIELMORE

f a tree falls in the woods, and no one heard it, did it make a noise? Perhaps the new adage should be, if you don’t have digital proof of your run, did it really happen? Currently, the majority of runners use some form of GPS tracking device when they run; however, for decades, runners relied on much less. In the first twenty years of my competitive running career, I relied exclusively on a basic Timex chronological watch for all my easy paced runs. For workouts, we used a measured route, usually the track or a pathway with kilometre markings. We did work in time-based measurements. Rather than a five-kilometre tempo run, I did a twentyminute tempo run. I estimated my volume based on my total minutes run in the week, which was likely wildly off but nevertheless was a consistent point of comparison. I usually assumed I ran much faster than I actually did once I started wearing GPS. Nevertheless, since I used the same formula to quantify my weekly running, it was all relative. I am a big fan of “GPS-free running” and incorporate it into my training on a regular basis. For key sessions and long runs, I appreciate metrics, but for the most of easy runs, “time on feet”—doing low intensity aerobic work—is the most important goal. This gives me the freedom to run slowly when I need to, or to run on hilly terrain. For example, my family skis regularly during the winter at Big White so I do a lot of challenging runs at 6,000 feet, in snow, up very hilly mountain terrain. My heart

Focussing on time running rather than distance is a shift in thinking from chasing paces and distances. rate and perceived effort is higher than a flat clear run in Kelowna, so when I go out for 70 minutes I may only cover seven or eight kilometres compared to my usual 15 or 16 kilometres. However, it doesn’t make sense to suddenly double my total running time at the mountain to achieve the same volume. If I started to double all my Big White runs to be equal volume to in-town runs, I would see a large spike in my minutes of running a week which could also lead to an over-reaching state and increased fatigue. Instead, I take the total minutes I run and assume I am running a 5 min/km effort. Therefore, I translate my 70 min run as equivalent to 14 kilometres rather than the 8 km or so that shows on my GPS watch. Focussing on time running rather than distance is a shift in thinking from chasing paces and distances. It is important for a runner to develop their own sense of effort and to find the natural rhythm and pace that suits the purpose of their run. Frequently, less experienced athletes rely far too much on their metrics and not enough on what their body is telling them

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to do, which usually results in running faster than appropriate for easy runs. In fact, maybe the best use of the GPS is to force people to slow down. Nevertheless, I encourage people to regularly ditch the GPS and enjoy the freedom of a run without metrics. If you need to log your volume, you can manually enter it into apps like Strava or Training Peaks or Vdot using the trick I describe above.

TRY THIS WORKOUT 3 ROUNDS: • • •

3 minute tempo effort 2 minute tempo effort 1 minute tempo effort

Easy jog for 1 minute between efforts to recover.

Two-time Olympian and coach, Malindi Elmore.

IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 27

RUNNING

The Secret Weapon to Improving Your Long Run Hiking helps promote mental fortitude, pacing and getting up and down those hills BY MARISSA TIEL IMPACT Magazine guest editor, freelance writer and photographer based in Campbell River, B.C. MARISSATIEL

MARISSATIEL

homas Rivers Puzey was still in university when he stumbled across a new way of training for long-distance running. The collegiate cross-country runner laced up for a local trail race in Costa Rica. He got his butt kicked. Anthropological curiosity led him to connect with the locals to find out how they prepared. It turns out that after the Ticos finished their day jobs, they would hike tourists’ 60-pound backpacks up the mountain by the light of the moon.

So Puzey, and later his brother, Jacob, joined them to hike. They’d make their way up to the mountain top with backpacks, take a break for refreshments, then run back down. With the focus on hiking in their training, both brothers noticed gains in their running. “I don’t know that there’s a way to quantify it, but it’s indisputable,” says Puzey. “When people take the time to hike, it not only makes them more efficient hikers, it usually makes them more durable

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and more efficient runners as well.” When training for a long run, hiking probably isn’t the first activity to come to mind. But as more runners are discovering, hiking could be just the key to unlocking a personal best in your ultra or marathon. Hiking is one of the main activities runner and trainer Erica Van Vlack recommends her athletes incorporate into their training plans. She’s helped athletes prepare for races like Yukon’s trail ultra, Reckless Raven and the winter’s Yukon

Arctic Ultra. She says it helps runners understand pacing and its importance through varying terrain. Van Vlack says when runners start getting into longer distances in their training, they get “feet-happy.” “They get super excited on downs and flats and they start to fly. But then as soon as you have to climb, you’re gassed,” she says. “That’s where pacing is so important.” Hiking teaches pacing in a safe environment where your body isn’t heavily taxed. Once you get comfortable with your hiking pace, you know how fast you can move uphill, then on the flats and downhills, you go at your running pace. This is especially important for runners who are new to longer distances. “[They] will get discouraged in the distance stuff because they’ll be like, ‘I hit a hill and I’m gassed,’ and their legs will cramp up,” she says. “That’s what you don’t want to happen, especially early on in their race. That’s a big lesson that takes a lot to teach people in running so hiking teaches it at a safe pace so they don’t hit a wall and get discouraged.” Hiking isn’t the “sexiest” of training options, notes Puzey, but it’s where many gains can happen. Most of the athletes he works with are short on time, so they’re looking to maximize gains in the least amount of time. “Whether they’re training for a marathon or a trail race, most people think that they need more stimulus, not less,” he says. “They don’t realize that it’s in the slow and easy monotonous stuff that the gains are made.” He recommends incorporating hiking into weekly or monthly long runs. Rather than a three-hour continuous long run, perhaps you go for five hours and you hike two or three of them. “So you’re actually spending significantly more time and you’re still running, but you’re also practising those transitions,” he says. How did hiking in Costa Rica affect Puzey’s fitness? About a month later, he tackled his first 50-mile trail race. It turned out to be exactly what he needed.

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IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 29

H E A LT H & W E L L N E S S

The Simple Way Movement Gives Us ‘Hope’ An expert explains ‘hope molecules,’ aka myokines, and how you can tap into them BY LISA FELEPCHUK BEN KRANTZ Lisa Felepchuk has been playing and working on the Internet from the moment her parents brought home an IBM desktop in the ’90s. Today, she makes her living online as an editor and writer and is based in B.C.. LISAFELEP

LIETCO

t shouldn’t surprise readers of this magazine that the more we move, the better off we are. Science has proven this. But when health psychologist and author Kelly McGonigal stumbled across a simple phrase that eloquently described how exercise has the power to heal, she decided to make it her personal mission to spread the good word. The phrase that stopped McGonigal in her tracks? The “hope molecule.” Also a lecturer at Stanford University, McGonigal was deep in the exploratory phase for her book, The Joy of Movement, when she read a 2016 paper published in the journal Physical Therapy that named the hope molecule. The authors were referencing a secondary study that used mice to demonstrate how chronic stress, which can cause depression, made the rodents “lose hope.” But the findings also suggested that “the release of ‘hope molecules’ from the skeletal muscles of rodents influence mood disorder symptoms” in a positive way, thus helping to build hope and resilience. Those two words, “hope” and “molecule” were so casually written sideby-side in the paper that McGonigal says they could’ve been easily glossed over. But they stuck with her. In short, hope molecules, which are more commonly known by their scientific name, myokines, are a way to personally give yourself an intravenous dose of “hope” through exercise, says McGonigal. “You’re literally supplying your bloodstream with these hope molecules every time you move your body.” We now know that muscles are like endocrine organs, she explains, and each organ has the ability to produce chemicals whose functions are to communicate with other systems in our bodies. Muscles can do the same. They produce proteins and molecules that can specifically target the immune system, cardiovascular system or even the brain—essentially any metabolic system.

“The body stores these molecules and then releases them based on how you use your muscles,” she says. “Your muscles use movement as a signal to basically unleash this cascade of really important chemicals that help keep you healthy and help you thrive. Being sedentary, on the other hand, actually shuts them down. ” When muscles are contracted during movement, be it from lifting weights, swimming laps, or anything in between, they send a signal to release a wide range of chemicals into the bloodstream. These chemicals are incredibly powerful in supporting overall health, both mentally and physically. While myokines are an important component to achieving optimal health, the word itself doesn’t exactly roll off the tongue. Instead, more simple language like “hope molecule” means “people are so much more likely to be able to understand it as a direct experience,” says McGonigal. It’s an interesting commentary on language and how using basic words to describe something more complex can make it easier to apply to one’s life. When it comes to movement, it doesn’t have to be extreme in order to reap the benefits of the hope molecule. It’s about finding a type of exercise that suits your body as much as your lifestyle. For McGonigal, her fitness journey has almost always had an element of play and she thrives on the community that fitness fosters. She teaches group fitness classes, favours HIIT workouts and practises yoga often. The research doesn’t say you have to run a marathon, McGonigal explains, but you should be doing something that’s hard for you, a challenge. “I’ve always emphasized that all movement is good and there’s no dose too small to make a difference. But I also want to encourage people that if there’s part of you that wants to take on a challenge, do it. It can really amplify all of the emotional and social and mental benefits of movement.”

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COLD WATER KING 32 I Summer Outdoor & Travel Issue I IMPACT MAGAZINE

For the past two decades, Tofino, B.C. local Pete Devries has been blazing a trail for Canadian surfing BY MARISSA TIEL MARCUS PALADINO IMPACT Magazine guest editor, freelance writer and photographer based in Campbell River, B.C. MARISSATIEL

MARISSATIEL

ete Devries’ home smells like pine trees, woodsmoke and wet dog. Located on Tofino, B.C.’s ample waterfront, it’s a stone’s throw from where he grew up playing in the sand and watching his dad surf in front of their home on Chesterman Beach. Devries, 39, has been shaped by these waters. When he won the Cold Water Classic more than 10 years ago, the Tofino streets were empty. Everyone, it seemed, was at the beach to cheer him on. ➝

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Before Devries, Canadians didn’t have a roadmap to professional surfing success. For the last 20 years, he’s been drawing the path that others are starting to follow. “He set the gold standard of how to be a professional surfer in Canada,” says Dom Domic, executive director of Surf Canada. “Everyone’s been modelling their career after Pete.” Devries first hit Domic’s radar in 2000. Back then, Domic was working for Surf BC and was impressed with the then 17-year-old’s riding at a local competition. “He was really young and going up against the big dogs,” recalls Domic. While Devries didn’t win, he was runner-up in a challenging field featuring other Tofino surf legend Raph Bruhwiler. “From then on, he was pretty much unstoppable… he went on a pretty lengthy tear.” Devries solidified his presence in the surfing community on a crisp Halloween day in 2009. More than 100 top-ranked international surfers had descended on Tofino for the O’Neill Cold Water Classic Canada. It was the first time the competition was held in Canada and Devries, a wildcard entry into the event, was a relative unknown to the field. On that bright autumn day, the pride of Tofino made his mark, winning the final to become the first Canadian to win an international surfing event. Earlier in his career, Devries tried living out of his suitcase to compete in international surfing events. But prolonged life on the road was not for him. His son, Asher, now 12, was born shortly after his remarkable 2009 victory. The family, including wife Lisa, enjoy spending time on the water together—surfing, or paddleboarding in the inlet from their home at high tide. “He’s a homebody,” says Domic. “His family is everything.” Instead, Devries found another way: free surfing. Doing what Domic calls “strike missions,” Devries leaves home for a couple weeks at a time rather than months. Competitions can help surfers gain sponsor attention but where Devries truly excels—and where he’s focused the bulk of his career— is in free surfing. It’s easily compared to free climbing, free skiing, or free snowboarding where athletes favour cool projects or challenges over competitions. They’re often accompanied by filmmakers or photographers who capture all the action. Many of Devries’ trips—from Haida Gwaii to Iceland, or Chile— are documented and transformed into films or photo essays. All of this requires Devries to be in peak physical condition. “He’s not simply a really good surfer, he’s a truly elite athlete,” Malcolm Johnson, former editor of the now-defunct SBC Surf Magazine told Explore magazine in 2012. “The things he does in the water require an incredible amount of strength and balance and flexibility.” Devries believes in everything in moderation. He walks his dog every morning along the beach, goes for coastal hikes with his family on the peninsula’s many trails, retains his balance and strength in a home gym and spends lots and lots of time surfing. “I feel like consistency is the most important thing as you get

a little older as an athlete,” says Devries. “Not too much, not too little. You can maintain and sustain.” His off-water workouts are all about improving strength, but while balancing. BOSU ball movements feature heavily in his home-gym routine. Also important, especially when the water is so cold, is the warm-up Devries performs before each surf session. He gets his joints—ankles, knees and hips—loosened up. “Anytime you’re landing an air on water, you’ve got an unbalanced surface, especially once the wave is broken and it’s turned into whitewater,” he says, “so you’re always kind of off balance, even as you’re solidly on your board.” While he has travelled extensively to warmer waters, and says it’s freeing to just surf in boardshorts, Devries always wants to come home to the cold. Widely regarded as being among the best cold water surfers on the planet, he’s the first Canadian to be featured on the cover of Surfer Magazine and is a stalwart ambassador of Vancouver Island’s west coast. While the images of Devries surfing capture attention, the temperatures keep most away. The waters off Tofino’s coast range from about 7 C in February to about 14 C in August. In the winter, brave surfers bob in the water, thick neoprene hoods pulled tight. Their numbers multiply as the days grow longer and the weather less temperamental. Devries’ winter surf sessions last about 1.5 to two hours, and in the summer, they are as long as eight hours—if the conditions are right. Tofino’s waters aren’t even the coldest he’s surfed in. Earlier this year, on the cusp of travel opening up, he and a group of buddies travelled to an island in the Bering Sea to chase waves. He’s also been to Iceland, which he describes as some of the coldest water he’s surfed in. “In Tofino, once you have good wetsuit gear and you’re all sorted, it’s totally manageable all winter and then going to places like that [Iceland and Alaska], it’s kind of like a different level of pain in order to get out on the water,” he says. “The waves dictate how long you’re going to be out there. If it’s a long session, you’re absolutely freezing by the end.” Devries grew up as a multisport athlete, taking part in basketball, floor hockey, soccer, baseball and tennis. He started skateboarding and surfing in his pre-teens and eventually transitioned to surfing as his full-time sport by age 16. He’s washed dishes at a local bakery and sold boards at a local surf shop. When he got his first cheque from surfing at age 17, he realized he could make a career out of the sport he loved. But it was a route he had to blaze; for a Canadian, it had never really been done before. “Surfing wasn’t really a thing in Canada,” says Reed Platenius, the 2021 national surfing champion who lives down the street from Devries. “The freak [Devries] is, he is so competitive and he just somehow made it a career for himself. I feel like if it wasn’t for him, a career path in surfing wouldn’t even be a thing in Canada.” ➝

Before Devries, Canadians didn’t have a roadmap to professional surfing success.

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Why surfing? It was the most challenging of the sports Devries tried and he was enthralled with the variability. “The weather systems are constantly changing. It just makes it so challenging,” he says. Surfers have a saying that you’ll never surf the same wave twice. “Everything’s always fresh.” It takes a lifetime of experience to read the water and know the right conditions that will turn a ripple into a wave. The coast holds secrets tight, but Devries has charmed it to share and he’s passing that knowledge on to the next generation of Tofino surfers. “On the west coast, there’s so many different little nooks and crannies where there are waves. They require completely different swell directions, or wind directions, or tide,” says Platenius. “He’s been really generous to pass on that information.” The missions to far-off, or remote locations alongside filmmakers and photographers are his bread and butter, and a specialty. “He’s the hardest-working guy,” says Platenius, who has accompanied Devries on a few free surfing missions and has learned that a lot goes on behind the scenes of those iconic shots. A few years ago, Devries and surfing pals sought remote waves at a river mouth on Vancouver Island. The terrain they tackled immediately after the helicopter drop stopped them in

their tracks. They made 30 metres in 45 minutes, lugging their gear up a steep incline into the rainforest. Sun turned to rain and knee-deep mud. They hiked two hours in the dark to their camp, sleeping in wet gear until dawn. When they woke, they discovered they weren’t yet at the coast; a surfer’s false summit. On they hiked, and when they finally made the shore, they were barely able to paddle the currents due to the effort to even just get to the remote break. Surfing in the wilderness also means that Devries is often away from the technology of modern life. “Being able to get outside and get away from everything, it clears my mind,” he says. “I’m lucky to have surfing where you’re completely disconnected. If you’re running or biking, you can probably check your phone, if you get a message, get a ding. I feel very thankful to be involved in something where you have no choice but to disconnect and get away from it all.” But he’s never gone for long. Tofino and his family call him home. His son Asher is a talented surfer, but currently prefers other activities like hockey. He’s getting close to the same age his dad was when he decided to surf full-time. If he decides to follow that route, he’ll have the next generation of surfers, like Platenius, and his dad, still leading the way, legacy in progress.

While he has travelled extensively to warmer waters, and says it’s freeing to just surf in boardshorts, Devries always wants to come home to the cold.

AT H L E T E W I T H I M PAC T

Most of us know somebody who struggled with addiction and it’s very easy to kind of judge it as some kind of moral failing…

Epic Cross-Canada Bike Rides Inspire Cyclist Chris Cull breaks a pattern of opioid use and embarks on amazing journey BY COLEMAN MOLNAR ANDREW LAHODYNSKYJ Canadian writer and journalist. Find him wherever there’s sunshine and Wi-Fi, from Vancouver, B.C. LIETCO

f all the nuisances Chris Cull encountered while cycling from coast to coast across Canada, it was the horse flies of Northern Ontario that proved the most irritating. Worse, he says, even than the filter of mosquitos that adheres itself to the vast Canadian prairies and which he also pedaled through. Twice. “I ascertained that if I could keep above 27 km/h I could outrun them,” he says, “But then you look and see the hill up ahead and you know you’re screwed.” Cull has developed a certain expertise in highway entomology during his travels, but that’s not why he’s out there. The 37-yearold Ontario native first rode across the country from Victoria, B.C. to St. John’s, NL in 2014 following a years-long struggle with prescription drug abuse, chronicling his journey and the conversations he had with those impacted by the prescriptiondrug epidemic across Canada along the way in a feature documentary called Inspire. Cull fell into a pattern of using prescription opioids while living with his father who was suffering from Huntington’s disease and who eventually took his own life. “It was just this pattern of not knowing if you were coming home to the worst day of your life,” says Cull, recalling the tumultuous time when his father would make repeated attempts at suicide amidst heavy drinking. “And that will take its toll on anybody.” Cull says he spent six figures on pills in the two years following his father’s death in 2007, allocating every last bit of his money

to feed the addiction. He hung blankets over the door frames in his house to keep the heat in certain rooms and boiled water on the stove to clean himself when the gas and heat were shut off. “I lost everything that meant anything to me,” he says. “I lost my girlfriend of three years that I loved dearly at the time, I lost the house my father left me…and then finally after I lost his house that we lived together in, I figured out I needed to do something.” Following a confrontation with a customer at the big-box retailer he was working at, Cull broke down and ended up writing his passions and hobbies on a piece of paper. That’s how he came up with the tentative plan to change his life by getting back to the things he loved: namely exercise and travel. Less than two years later, a recently sober Cull travelled with his bicycle to the other end of the country, saddled up next to the Terry Fox statue in Victoria, B.C., and began to pedal east. The epic journey was meant as a way for him to meet face to face with other individuals struggling with prescriptiondrug addiction, or their families, and to better understand the challenges facing Canada as a nation. He also planned some bucket-list events along the way, like skydiving out of a plane over Montreal or hitting golf balls off a mountain in British Columbia. What he didn’t plan on was the ride to lead to public speaking opportunities, or consultation positions on multiple government bodies, but that’s where he wound up.

Since his ride, Cull has advised a number of national institutions and organizations focused on the treatment of substance misuse, including the Canadian Minister of Health, the Centre for Addiction and Mental Health, and the National Advisory Council on Prescription Drugs. He also currently serves on the Board of Directors of the Canadian Centre on Substance Use and Addiction. “Most of us know somebody who struggled with addiction and it’s very easy to kind of judge it as some kind of moral failing,” says Cull, describing the perspective he brings to his various positions. “But realistically, sometimes it’s a result of some trauma as it was with me. And you know what? It doesn’t mean that they’re a moral failure of any sort—they’re sick and they need help.” He made such an impact on his first journey, in fact, that two years later, he decided to do it again. “The bottom line with my second ride was I felt I could do a better job and reach more people,” explains Cull. “The other side of the coin though is I simply missed the adventure of the journey. It’s an epic experience being in a new place every day, not knowing who you’ll meet, and having productive discussions on issues I’m passionate about. It’s living the dream to me.” This year Cull plans to do the bulk of his work off the bike and pedal mainly for fun and fitness. You can follow his ongoing journey on Instagram and Twitter @inspire_canada.

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AT H L E T E W I T H I M PAC T

Ultra-Runner Finds Parallels Between Sport and Medical Journey Deanna Thome balances epilepsy with endurance sport training BY JOHN LOEPPKY LEAH HENNEL Disabled freelance journalist currently living and working in Regina, SK. His work has appeared in such publications as FiveThirtyEight, CBC, and Publishers Weekly. CYMRU_ET_CANADA

eanne Thome is a Calgarybased ultra-runner who has run eight ultra-marathons and is training for her first full Ironman, having completed her first half-Ironman last year. She also happens to have epilepsy, which she describes as “being drunk without the fun.” Like for many athletes with health conditions that might have previously ruled them out of competition, Thome’s road – running and otherwise – hasn’t always been smooth. Just her diagnosis, received after ten years of unanswered questions, was the opposite of easy. Her first inkling that her life was about to shift was a call from her neurologist. “I missed the phone call, I happened to be at a kinesiology conference at the time. And when I listened to the voicemail it basically said that ‘we’re advancing your appointment and we don’t want you driving.’… And I knew at that point that it was bad news.” Thome first started having symptoms in her early teens, but that appointment, which coincided with her 27th birthday, presented new challenges. Sure, she no longer felt as if the symptoms like unexplained dizziness and fainting might be all in her head – a common problem perpetuated by a medical system where the average wait time for an epilepsy diagnosis on the prairies can stretch to almost 15 years – but also that she would have to navigate possible triggers.

“I started going on these new medications and started learning all the things I could not do, and I started running into barriers and questions about how my life was going to work.” During that time, she says two main aspects of running appealed to her: freedom and community. “I find that when I’m running, whenever I leave the front door it’s not a structured sport. It’s not something where there’s a set of rules that I have to follow. I could go as far as I want, I could go as little as I want. And, when I’m out on those trails, it’s just me and the trails.” Thome sees parallels between the barriers of running such long distances and her understandings of her conditions – she’s also been diagnosed with a psychogenic non-epileptic seizure disorder – including navigating life pre-and post-diagnosis. The same was true in her most recent race. “During that ultra-marathon, I actually had one of those mental battles. It was kilometre number 21, I was starting to feel very tired, it was really hot out. Because I’ve been doing more training and running and such on roads, I underestimated some of the trails that were at the physical race. My left hip was starting to bother me, and it was all these things that were making me want to quit. And it was that same type of feeling that I get when I have a seizure.” She says during the race, as she prepared to pass the starting line midway through on the looped course, she contemplated quitting.

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“It’s very tempting during that time to just throw in the towel. But when you don’t, and when you’re able to push past that feeling, and you realize that at the end, when you cross the finish line that ‘I accomplished something that would have been very comfortable to quit.’ It was the same feeling that I got ... every single time I learn[ed] something new about my own chronic health conditions.” Thome says she’s found community with fellow runners being willing to run with her for a while as she’s managing the physical barriers that come with running such long distances. “I find that in lots of ultra-marathons that it’s not about who comes first, who comes in last, but it’s about working together, basically, to get through a sport and get over an obstacle.” In her journey from finishing her first ultra-marathon, a 2017 race where her husband labelled her a “last place champion,” – a title she relishes – Thome says that running has taught her self care and awareness of her own needs. It’s also given her a fair dose of perseverance. “I heard a quote once that even if you fall on your face, at least you’re moving forward. And I think that really stands out to me,” she says. “That whenever I have a setback, it’s just a way of stepping back and basically being able to see the bigger picture, learn more about myself, and ultimately, makes me a stronger runner at the end of the day.”

I heard a quote once that even if you fall on your face, at least you’re moving forward. And I think that really stands out to me.

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TR AVE L

CarbonConscious Travel in Latin America How to travel with the Earth in mind

BY ALIA YOUSSEF AND SHAWN HYMERS ALIA YOUSSEF Shaw and Alia are a married 20-something engineer and photographer currently travelling full-time with a carbon footprint in mind. ROAMINGINTHEKNOW

n the summer of 2021, we sat on a picnic blanket looking out to Vancouver’s False Creek, and wrote a list of all the places we wanted to travel. Our list of countries grew longer and the sun disappeared behind the North Shore mountains. We spent more evenings in the park revisiting the list until it morphed into a massive five-year timeline with 15 separate trips planned. We realized that our list did not fit into any of our budgets: financial, time off, or carbon footprint. Our environmental impact has been top-of-mind since we were in our teens, so we began flirting with the idea of carbon-conscious full-time travel. As the climate crisis worsens, it becomes more important everyday to curb and offset any emissions that contribute to the warming of our planet. Carbon-conscious travel is not carbon-neutral travel, it is being aware of the carbon cost of our travels. In this context, the carbon cost is the carbon equivalent of all greenhouse gases produced by our actions.

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With all of this in mind, while Alia was busy planning our travels, Shawn got to work building a carbon calculator we could use to measure the impact of our travels. With this calculator we are able to track our carbon through the four largest contributors: flights, accommodation, food and other transportation. By having concrete numbers when making decisions we can properly weigh our options.

AVOID FLYING WHEN POSSIBLE Our first lesson came on day one of our travels. We started our adventure at the end of January 2022 with a long flight from Toronto to Nicaragua via El Salvador. This cost us a whopping 672 kilograms each. For context, our daily average for our entire trip is 21 kg. This means our first day was 32 times more costly than the rest of our trip. Flying is one of the most unavoidable parts of travel, and one of the largest contributors to your carbon footprint. Avoiding flying when possible is ideal, but for most people (us included), some flights are inevitable. Once in Nicaragua we took a look at the calculator and set to work trying to balance this rocky carbon start. The obvious option for us was eating plant-

based — something we had been doing for years prior. Based on our research, we found that eating meat with most meals equates to about 15 kg a day, a mix of meat, vegetarian and vegan meals was about 10.2 kg a day, a vegetarian diet was 5.4 kg a day and a fully plant-based diet was just 2.1 kg a day. So about 52 days of eating vegan would completely offset that flight.

EAT PLANT-BASED MEALS Eating vegan in Latin America is a little different from what we’re used to in Vancouver. We can’t just walk into the grocery store and have our pick of our favourite vegan cheeses. However, if you know where to look, there is a flourishing vegan food scene almost everywhere. By opening Happy Cow, typing in ‘vegan’ on Google Maps, finding blogs like ours, and asking around at your accommodation, recommendations inevitably pop up. Nearly every town and city we stayed in had at least one vegan/vegetarian restaurant we could frequent. And aside from that, every little local place we visited was happy to accommodate us. We were almost always able to get a plate of something vegan — at least rice, beans, avocados, and plantains are plentiful in Latin America.

TRAVEL SEQUENTIALLY Other than eating vegan, the next most impactful strategy we’ve used is traveling slowly and sequentially. What we mean by this is keeping our trip in order of adjacent locations. If we flew in and out of Central and South America, returning home between destinations, our carbon footprint would be astronomically higher than if we took our time and did it all in one go. Relative to the large carbon footprint of getting between destinations, our meals and accommodation, the environmental impact of how we get around our destination is nominal. We walk and use public transportation when it’s safe and accessible, but when we feel the need to call a ride-share or book a shuttle, it doesn’t weigh too heavily on our overall budget. ➝

PURCHASE CARBON OFFSETS

We started in Nicaragua’s capital and then worked our way via bus through six destinations throughout Nicaragua and Costa Rica, ending up in San Jose. From this point, before we could continue on to Panama, Colombia, Ecuador, and Peru, we were faced with one of our more difficult carbon-conscious travel decisions. The first issue was Panama City being a 17-hour bus ride from our last stop in Costa Rica. The second issue was the Darian Gap, a roadless, uncrossable swath of jungle that separates Panama and Colombia. We could either take a short flight, or a full-day bus ride and a five-day journey on a catamaran through the open ocean. Inarguably, the easier option would be to take advantage of Copa Airline’s Panama City layover program. You can do up to a six-day layover in Panama City when flying from Costa Rica to Colombia. The flights would cost us an extra 241 kg each. We weighed the options and decided the lower carbon option was a tad too adventurous for us, and this time we put our time, comfort and safety over our carbon footprint.

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The final way we balance our carbon footprint is through the purchase of carbon offsets. There are many programs that offer carbon offsets. Some offset carbon by preserving ecosystems that safely house carbon, some help you limit the allowed emissions of polluting corporations and some organizations use new technologies to literally suck carbon out of the atmosphere and store it safely. They all have different costs and benefits, but work on the same principle. This is one of the main reasons being conscious and calculating our footprint is so important; once you know your actual footprint, there are many ways to reverse it. We’ve had some big wins but also some costly flights. Overall we’re very happy with how our full-time travels have gone so far. When we set out our goal was to travel at or below the carbon footprint of the average Canadian, which is around 41.2 kg a day. We’ve made it all the way from Nicaragua to Peru with a 21 kg a day average. We weren’t expecting to be able to keep such a low footprint when we first set out, but it’s been incredibly rewarding to see the world while keeping her future in mind. For us, carbon-conscious travel is really about doing your best. If you can take long, night buses, eat plant-based, travel for months at a time and stay in shared dorms everywhere you go, great! But if you have a bad back, have other dietary restrictions that make plant-based eating difficult, have a job or family you can't leave for long, or can’t imagine sleeping in a room full of strangers, that’s alright too. The idea behind carbon-conscious travel is taking your carbon footprint into consideration, along with your safety and comfort, to choose the mode of travel that is best for you and the planet. Naysayers will say that if you care about the climate crisis you shouldn’t travel at all, but we believe it's important to actually explore the world to see for yourself why it's worth saving.

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IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 45

GEAR

Outdoor Summer Active Apparel This year's collection will get you outside in comfort and serious style EDITOR’S PICKS KATY WHITT MODELS: RIVERS OSADCZUK AND BROCK CHAPPELL

echwear is the clothing of the future and we’ve got you covered with some of our favourite apparel brands that check off everything from running, hiking, trail running and paddle boarding! Look good, feel good and focus on fun. For the full feature go to impactmagazine.ca/gear or check out our 2022 Digital Summer Edition.

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IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 47

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TRAINING

The Best Training Exercises for Hiking Season Set your mountain fitness base with these five moves BY KATELYNN VAN ENGELEN KRISTINA STEINBRING PHOTOGRAPHY Katelynn is a certified personal trainer and holistic nutritional consultant based out of Edmonton, AB. She was also named one of Canada’s Top Fitness Trainers in 2019. MS_KMFIT

here’s nothing worse than being puffed on those early season hikes. As we approach the warmer weather, many people have their sights set on certain hiking trails. Most people don’t think much about preparing their body before they head out for a hike with friends and family. However it’s smart to set a fitness base in the months leading up to your hike. It’s not just training for higher altitudes you have to consider. Hiking requires you to build a foundation of muscular strength and stability for optimal performance. Strengthening off the

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trails will also protect you against any injuries and not have your legs feeling like Jell-O. The goal for setting up a pre-hiking season strength program is to increase your strength in the primary muscles involved (quadriceps, glutes, hamstrings, calves and core) along with strengthening your stabilizers, especially your hips, knees and ankles. With this goal in mind, here are my top five strength exercises to prepare you for the hiking season.

1 POSTERIOR SINGLE-LEG STEP DOWN (COUNT OF THREE DOWN)

The posterior single-leg step down primarily targets your quadriceps and glutes. It also incorporates your core and helps stabilize the knee, making it great for hiking. We want to focus on the eccentric phase of this exercise (lowering of the leg) as it will help us on the downhill portion of our hikes. 3 SETS OF 10-12 REPS/SIDE Step 1: Start by placing one foot up on a box or bench. Step 2: Lean forward to load the front foot (on box) and bring the back foot up to touch the box. Step 3: Slowly lower the back leg for a count of three. Once your back foot hits the ground repeat for desired amount of repetitions before moving to the other side. Advanced: Hold a dumbbell in each hand to make the exercise more challenging.

2 GOBLET SQUAT WITH CALF RAISE

The goblet squat with calf raise primarily targets your quadriceps, hamstrings, calves and glutes making it a great exercise for hikers. During this exercise we want to make sure that we’re focusing on the eccentric portion (lowering) to help build our leg muscles. 3 SETS OF 12-15 REPS Step 1: Start by standing with your feet slightly wider than hip-width distance apart. Hold a dumbbell with both hands (one on either side of the dumbbell) at chest height with elbows bent. Step 2: Engage your core. Start to press your hips back and bend your knees to come down into your squat position. Slowly lower for a count of three, making sure your knees don't go over your toes. Step 3: Press through your heels, quads and glutes to come back to the starting position. At the top range, shift your weight onto your toes and lift your heels to perform a calf raise. Slowly lower your heels down to the ground and repeat.

3 SWISS BALL PLANK TUCK

The Swiss ball plank tuck primarily targets the rectus abdominis while incorporating hip flexors, shoulders and balance. Having a strong core while hiking is essential to help you on those uneven surfaces. 3 SETS OF 30-45 SECONDS Step 1: Start in a plank position with your wrists underneath your shoulders and the top of your feet resting on the Swiss ball. Step 2: Keeping your core engaged and hips level, start to pull your knees toward your chest, rolling the ball towards you. Step 3: Slowly straighten your legs back to starting position and repeat. ➝

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4 B-STANCE DEADLIFT

The deadlift primarily targets hamstrings, glutes, core and lower back. The B-stance is an intermediate variation that can help hikers target the lower body but also incorporate balance similar to unilateral exercises. 3 SETS OF 10-12 REPS/SIDE Step 1: Start with a dumbbell in each hand with feet hip-width apart. Dumbbells should be in front of you, close to your thighs. Step 2: Shift all your weight onto your left foot and step your right foot back so that your right toe is in-line with your left heel. Lift your right heel off the ground. Step 3: Slowly start to hinge at your hips and shift your butt back while allowing your knees to slightly bend and come into a bent-over position with a neutral spine. Step 4: Engage your core and slowly, push through your left heel and glutes to come back to the starting position. Step 5: Repeat for desired amount of reps before switching to the other side.

5 BOSU REVERSE LUNGE

The reverse lunge primarily targets quadriceps and glutes. Lunges are a great way for hikers to build lower body strength that will support the knee joint. Adding a BOSU to this exercise allows for more core engagement and helps build up the stabilizing muscles around the hip, knee and ankle. 3 SETS OF 10-12 REPS/SIDE Step 1: Start with both feet in the center of the BOSU (blue side up). Slowly start to shift your weight onto your right foot, engage your core and step your left foot down onto the ground into a lunge position. Step 2: Having all your weight still in your right foot, power through the heel and bring your left foot back up to starting position on the BOSU. Step 3: Repeat for desired amount of reps, then switch sides. Modification: Remove BOSU and use a low step.

Adding these five exercises into your strength program can go a long way towards helping you feel stronger, more confident and feeling less puffed on your upcoming hikes.

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IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 61

OUTDOOR

Get on the Water this Summer

With beautiful lakes and rivers everywhere in Canada, you don’t have to go far to try out these water activities BY EMILY MEYER PARKS CANADA/ RYAN BRAY AND TRAVEL ALBERTA/ COLIN WAY IMPACT editorial assistant, fitness and travel enthusiast in Calgary, AB. EMWILZZ

EMILY MEYER

e know that summer doesn’t last forever. Canadians are gearing up for an incredible season, and we’re ready to pack a lot of adventure into a few short months to make the most of our first non-restrictive summer in years. Whether you’re after an active-recovery day or hoping to spend more time outside, summer allows you to mix up your workout routines and have a little fun trying something new.

Not only is canoeing a classic activity for those of us living north of the 49th parallel, but it also happens to be perfect for an activerecovery day due to its low-impact nature, while still benefitting the upper body and core. With many shops across Canada offering rentals and lessons, grab a friend and hit the lake. Just remember to check the safety requirements of Transport Canada first.

CANOEING

STAND-UP PADDLE BOARDING (SUP)

Canada is known for its stunning lakes and tranquil nature, so there is no wrong answer to the question: “Where should we canoe today?” “I would argue that every Canadian should experience canoeing,” says Michelle McShane, executive director of Paddle Canada. “It’s very Canadian.”

SUP has been a popular sport for water-enthusiasts for decades. This low-impact workout is great for the whole body, focusing on the legs, glutes, back, arms, shoulders and core. You can take SUP one step further and try SUP yoga. Yoga is all about stretching, toning and balancing. Mix the two activities for a unique active-recovery workout.

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MAIN: Maligne Lake, Jasper National Park, AB. INSET: SUP can offer a full-body workout.

Kayaking is more versatile than canoeing in that not only can you do it alone, but the shape and weight also allow for kayaking in shallow waters and rapids. Kayak the 22.5 kilometres of Maligne Lake in Jasper. This iconic area of Alberta suits a recovery day, as the lake is calm and easy to navigate. Looking for a challenge? Kicking Horse River, located just over the border in British Columbia, has some of Canada’s best rapids. Kayaking in the east? Mix history and fitness by paddling along Ontario’s Rideau Canal. This UNESCO World Heritage Site stretches from Kingston to Ottawa and is perfect for beginners and enthusiasts alike.

FRESHWATER SURFING

There is no shortage of shops offering SUP rentals, and you don’t have to go far to find a lake or river to suit your needs. Albertans, head over to Lower Kananaskis Lake and try your best Warrior II on the water. Hanging out in British Columbia this summer? False Creek is a stellar spot to check out impressive yachts and sea life. Ontarians, get back to nature in Georgian Bay or Lake Superior.

KAYAKING Although kayaking and canoeing share some of the same physical benefits, these two activities are not two of the same. “[Kayaking] is more of a full-body workout,” says McShane. “If you're doing kayaking right, your legs, your core and your entire body can be fully engaged and fully involved in the process.”

Let’s admit it; there is a little surfer-envy in all of us. However, we aren’t all lucky enough to live next to an ocean with impressive waves, so it requires some creativity to let loose our inner wave-rider. You will likely want a wetsuit for this unique and challenging full-body workout since freshwater rivers can be cold. Ottawa boasts some of the best freshwater surfing around, with great locations such as Remic Rapids and the charmingly named Sewer Wave. In the west, changing conditions due to water levels impact the quality of the waves. In the heart of Calgary, the 10th Street wave is known as a good spot for beginners but is not currently active, leaving the South Channel at Harvie Passage as the only active wave for beginners. Although a fantastic full-body workout, freshwater surfing also comes with risks. “A key piece of advice for new river surfers is to take a lesson,” says Ryan Hamilton, co-owner of Bow Valley SUP and Surf in Calgary. “Go out with someone who knows what they are doing and can teach you how to fall.” Hamilton explains that knowing how to fall, especially in shallow rivers, is vital to safe river surfing. With the sport gaining interest in recent years, it is important that new surfers are educated and safe. Never surf alone, be aware of the hazards and talk to experienced surfers. River surfing can be challenging, but it is also meant to be fun. Energize your summer with an exciting workout on the water. As with all water activities, be informed and be prepared, so you can safely enjoy Canada’s natural playgrounds. Summer doesn’t last forever, so don’t wait to get on the water. We’ll see you there!

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OUTDOOR

Mountain Bike Fundamentals Your road map to the new art of singletrack riding

STORY AND PHOTOGRAPHY BY RYAN DRAPER Certified endurance coach, mountain bike instructor, level-two bike fitter and guide with over 25 years of experience and knowledge, and owner of Cycling-101 in Canmore, AB. RYAN.CYCLING101

CYCLING 101 BY RYAN DRAPER

he sport of mountain biking has changed immensely over the past 10 years. The transformation is commonly explained using the downhill ski analogy. We can’t ski a new shorter-shaped ski like we did a longer straight ski from years past. Technology in the bike industry has brought many amazing changes. The introduction of carbon fibre, tubeless tires, larger wheels, simpler over-sized gearing, complex suspension designs, frame geometry, e-assist and the dropper post are to name a few. All these advancements have influenced factors like bike fit, setup, adjustability, specificity and feel. Feeling overwhelmed? Well don’t. With these five key steps and a little dedication to the process, you can safely ride all the fancy new bikes in no time.

STEP 1 Get the right bike and gear. Bikes come with specific configurations to accommodate the four styles of mountain riding. In each category the angles of the frame, amount of suspension, wheel size and tire width will vary. On the lighter, more agile side of things, the bike category known as trail or cross-country is the bike you want if you're just starting out. Moving up to the all-mountain category, we see suspension increase and angles of the frame being more capable of going downhill rather than up. One level above all-mountain is enduro. This category is growing rapidly due to the capability of these bikes being pretty good at climbing and exceptional at descending steep, tight and technical terrain. Finally, the biggest suspension category is the pure downhill bike category. These bikes are built tough with one thing in mind: Going down. Lift-access resorts and shuttling are where you will find these bikes ripping around. To make the decision of what type of bike you might be after, visit a reputable bike shop that sells a variety of mountain bike types. Through explaining your riding experience and long-term goals, a good shop will get you on the right bike. At the same time, a good bike shop will introduce you to the basics of safety gear like helmet, gloves or knee pads. They may also show you some multi-use tools, hydration systems or maintenance items like lube and cleaner. All these are great additions to your bike kit to keep yourself safe and your equipment running smoothly.

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STEP 2 Invest in a proper bike fit and set-up. Mountain bikes have infinite adjustments and unless you have a bike industry friend, it can take months if not years to dial in your bike's fit and set-up. Some bike shops offer free suspension set-ups that usually follow the manufacturer's guidelines. These are great starting points for most riders. Some bike shops may also have an in-house bike fitter that can help you with all your contact points—hands, feet and bottom. Spending extra time and money on the front end of your bike purchase for the extra explanations, set-ups and fits can help you avoid unwanted overuse injuries, crashes or falling out of love with the sport all together. Once your bike's suspension and touch points are dialed, in you're ready to ride.

STEP 3 After a few weeks of what I like to call “getting to know your bike riding,” you may find yourself moving down the trail with the desire to go a bit faster or tackle bigger obstacles. This is when I like to recommend a clinic or private lesson. If you're shy, a clinic with others is a great way to acquire new skills. If you're a keen rider looking for the biggest return, a private lesson with a good instructor can take your riding to the next level. This is when fitness and technical riding skills come together for a superior mountain biking experience. There are several great instructional programs that certify riders to teach mountain biking skills. Not all mountain bike instructors are created equally. Take the time to ask around and try to get an instructor that does it through an organization and has proper insurance, first aid and most of all, a professional mountain bike instructors’ certification.

STEP 4 Be kind to yourself. Taking a lesson, riding in a group or riding a trail for the first time can be overwhelming. Mountain biking is a complex sport that uses all of our senses, energy systems and eye coordination, at high speeds and in a constantly changing environment. Set goals for riding for time rather than distance. A 20-kilometre road ride isn’t much but the same distance on single track can take four times as long. I like to tell all my clients and athletes that they need to learn to go slow to go faster. Develop proper slow-speed skills and muscle memory in a safe environment, which will translate directly to the trail.

STEP 5 Now that you have some directed experience under your belt, why not consider joining a weekly no-drop group ride. These types of rides are a great way to meet other riders, see how your skills are developing, get in better physical condition and have a great time. Every shop or club will have a different format to the rides but most will have keen leaders who will break the group up into appropriate energy and skill levels. Most cycling clubs or bike shops have a regular ride that meets weekly or even more frequently and may even finish at a local craft watering hole. Now that you're getting to know your bike, body, skillset and local trails it may be time to take a road trip. Taking a mountain bike road trip is a great way to work on your expanding skills as a rider. New terrain, elevation and rocky, rooty surfaces all help hone our riding skills. Dedicated trails for mountain biking can be found in just about any mountain town in North America so the possibilities for road tripping are endless. So go ahead ask yourself, what step am I currently on and what’s the next step in my successful mountain bike journey?

IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 65

OUTDOOR

Kids on the Trail

Start family hikes off on the right foot BY STEPHEN HUI Author of Best Hikes and Nature Walks With Kids In and Around Southwestern British Columbia, in Vancouver, B.C. STEPHENHUI

STEPHENHUI

o you remember the first time you saw a waterfall? Heard frogs croaking? Spotted a beaver lodge? Stood inside a cave? When you take a hike with young kids, you get to experience the magic of discovering nature all over again. It’s a golden opportunity to create beautiful memories, expand their understanding of the world, and build self-confidence. Plus, it’s the perfect antidote to all that screen time. Hitting the trail with kids can be both gratifying and exasperating, and comes with its own special charms and challenges. Get off on the right foot and you might have a hiking buddy for life. Here are some tips for a safe and successful hike with kids.

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PACK A FULL CHANGE OF CLOTHES Kids have a propensity to get wet, and a cold kid is an unhappy kid. Bring warm layers and rain gear too. Avoid cotton - just like adults, kids need quick-dry clothing and proper footwear. Don’t forget the wet wipes and, if applicable, extra diapers.

BRING FOOD THE KIDS WILL EAT (AND PLENTY OF IT) Prevent the hangry child. Frequent snacking (and drinking) will help keep kids’ energy levels and spirits up. Pack a picnic for lunch. Be sure to carry extra water.

Curious kids will stop to investigate every ditch, snail, or spiderweb. Have a closer look yourself and delight in their discoveries.

REDUCE YOUR SPEED Curious kids will stop to investigate every ditch, snail, or spiderweb. Have a closer look yourself and delight in their discoveries.

TAKE LOTS OF BREAKS Shorter legs require more steps to cover the same distance. If you never had any use for park benches and picnic tables, you’ll appreciate their value now.

SEEK OUT WATER Whether it’s icicles, lakes, puddles, streams, or waves on a beach, water is a huge hit with kids. Any trail with plenty of opportunities to see, hear, and splash in water is solid gold. Keep kids close and be careful around slippery rocks, swift currents, and deep water.

KEEP YOUR DISTANCE FROM DROP-OFFS AND WILDLIFE Hold on to young kids in steep terrain and around cliffs. Don’t throw stones from heights, roll rocks downhill, or chase wildlife. Stay together to reduce the likelihood of a bear attack or getting lost.

TALK ABOUT SAFETY Pack the 10 essentials (light, signalling device, fire-making kit, extra clothes, pocket knife, shelter or emergency blanket, water and food, first-aid kit, navigation and communication (cellphone) devices, sun protection) and leave a trip plan with a responsible person — and include the kids as you do. Teach kids the four rules of AdventureSmart’s Hug a Tree and Survive program: 1. 2. 3. 4.

Tell an adult where you are going If you are lost, “hug a tree” and stay put Keep warm and dry Help searchers find you by answering their calls

GREAT HIKES FOR KIDS British Columbia

KILLARNEY LAKE Location: Bowen Island Round trip: 8 km Walk onto the ferry at Horseshoe Bay to savour this lollipop hike in Crippen Regional Park. Stop to observe a waterfall and fish ladder. Find the hollow trees. If you’re lucky, you’ll see horses on the trail.

Alberta

JOHNSON LAKE Location: Banff National Park Round trip: 3 km Circumnavigate a pretty lake not far from the town of Banff. Have a picnic or take a swim. There’s even a rope swing. Views of Mount Rundle and Cascade Mountain are guaranteed to impress the whole family.

Ontario

MIZZY LAKE TRAIL Location: Algonquin Provincial Park Round trip: 11 km Give up counting all the beaver lodges and dams as you thread your way through several lakes. Listen for the call of the loon. Odds are good that you’ll see a moose — or at least a turtle. Kids will enjoy the lengthy boardwalks.

Have fun!

IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 67

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Written by Louise Hodgson-Jones and Chris Welner Graham McKerrell and Ronald Lee

Dr. E. Anderson Penno, MD, MS, Dipl. ABO, FRCSC.

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he future for corrective vision surgery in Alberta is doubly bright in Calgary. Western Laser Eye Associates is one of just two refractive surgery clinics in the province to offer the most advanced surgical options to correct vision through a full array of products and services. Dr. Ellen Anderson Penno, owner of Western Laser Eye, will be partnering with Dr. Daniel Senekal to be one of only two laser centres in Alberta to offer SMILE (Small Incision Lenticule Extraction) the next-generation laser technology for the gentle correction of vision defects. SMILE is minimally invasive “no-flap” laser surgery that is easier on the patient with an excellent safety record with more than 3.5 million cases having been done worldwide since 2008. SMILE patients also recover

quicker than those who have undergone traditional laser surgery. Dr. Anderson Penno is building on an 18-year legacy at Western Laser Eye that has helped thousands of patients improve their vision through surgery or prescription eyewear. She did her ophthalmology residency at the Mayo Clinic, and trained and worked with Dr. Howard Gimbel, the dean of Canadian eye surgeons, after a refractive surgery fellowship under his mentorship. Dr. Anderson Penno has been operating her own clinic in Northwest Calgary since 2004. “We are here to provide quality care and efficient service, both for laser vision correction and for general ophthalmology clinical care,” says Dr. Anderson Penno. “We value patients first and quality care. When you come for laser vision correction,

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you can be sure we are assessing your complete eye health and are here to provide care for today and in the future.” Dr. Anderson Penno celebrates the successes with every one of her patients and her colleagues at Western Laser Eye who are part of the care team. If you want to get to know another side of this fascinating woman, you can read her creative writing in Pank Magazine and Bodega Magazine. She is also writing a memoir due out in 2024 with NeWest Press in Edmonton.

Top Doctors & Medical Champions I IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 69

Dr. Traj Nibber, PHD.

Advanced Orthomolecular Research Catalyzing change and challenging conventions through continuous innovation

nown across North America for producing quality products, AOR has one of the most sophisticated supplement lines that aid everything from brain power, to immune system support and bone and joint health. Has your doctor or naturopath prescribed supplements for your health? Odds are AOR has filled the bill. AOR was founded in 1991 by Dr. Traj Nibber, a pharmacist who developed his own compounds to help patients suffering from AIDS. His mission expanded far beyond and he began researching and sourcing raw materials for AOR supplements from around the world. The company puts Dr. Nibber’s pharmaceutical principles into practice today to create the most effective products with the highest quality raw materials. “Our processes allow us to ensure potency,

purity and traceability from plant to product, giving our customers the certainty that they are always getting the same, effective formulation,” says Dr. Nibber. “We introduce and implement the latest testing strategies as part of our quality assurance process because we believe that it’s not about checking boxes, but how the boxes are checked that is important.” Raw materials are sourced from around the world, including India, China and Europe. Products are developed at AOR’s Calgary laboratory where raw materials are researched and tested. Supplements are manufactured in AOR’s Calgary plant and inspected to ensure consistent, quality products that are free of contaminants. All products go through rigorous clinical trials and meet strict regulatory standards.

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Advanced Or thomolecular Re s e a r c h 3900 – 12 Street NE Calgary, AB T2E 8H9 1-800-387-0177 AORHealth AORHealth AORHealth www.aor.ca

Health Canada must give its stamp of approval with a Natural Product Number (NPN). This verifies the potency and usage of the product’s ingredients and assures the consumers they can make an educated choice when purchasing the product. For 30 years AOR has been an innovator in providing safe, science-based, quality health products. “When we started, we wanted to elevate the industry and as a dynamic company we will continue to follow the science and engage with our customer base. The safety of our consumers is a high priority,” says Dr. Nibber.

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avid Balfour’s medical charts might be the only thing someone needs to read to discover the raison d’etre for Clayton Heights Sports and Therapy Centre. A young athlete and entrepreneur, Mr. Balfour suffered catastrophic injuries in two separate car accidents just five years apart in 2003 and 2008. Rehabilitation was a long and arduous process—both times—learning to walk again, coping with concussion, proving the doctors wrong about his chances for recovery. His laundry list of injuries affected every part of his body, from serious head trauma to dozens of shattered bones. “They did manage to put Humpty Dumpty back together again. All it took was 23 surgeries, three rods, a metal plate, a pin and 18 screws,” he says. Through the months and years of rehab, Mr. Balfour’s eyes opened to

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a significant finding about the practitioners he went to for help. Some were passionate, caring and patient focussed, while others seemed more concerned with the business operations. When he founded Clayton Heights in Surrey, B.C. in 2011, Mr. Balfour separated those responsibilities, taking care of business himself, while carefully assembling a team of multi-cultural and multi-disciplinary therapists whose only concern was the welfare of their patients. What started with one part-time physio has evolved into a team of 22 therapists and five support staff. Treatment plans are customized for each person, not only based on their injury, but also their personality and culture. “I had a vision of a clinic where patient care was the focus and getting results mattered.

It mattered a lot to me,” he says. “My heart felt that if I hired passionate practitioners and let them do what they did best—help their patients, and I did what I could do best—market, grow, brand and support the therapist, then we would succeed.” Physio, chiropractic and massage therapy are at the core of Clayton Heights services, with the most modern of techniques and equipment providing virtually every kind of therapy for an injured client, or for those who want to stay injury free. “Our mission is to help improve your life and lifestyle by helping you get better and be injury free. We get you back to normal— whatever your normal is. We do this by finding the root source of your injuries, treating them and customizing a plan to hit and exceed your goals and expectations.”

Top Doctors & Medical Champions I IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 71

Dr. Laurie Simons Fisher, Founder & Owner, PhD, MKin, RMT.

Calgary Muscle and Soft Tissue Clinic Developing Personalized Treatment in a Team Environment

ooking for treatment that relieves pain with a personalized approach? You might just find what you are looking for at the Calgary Muscle and Soft Tissue Clinic (CMSTC). Laurie Simons Fisher, who opened her first clinic in 2018, recognizes that skilled specialists who work collaboratively are important to overall patient treatment success. She has been able to assemble a team of quality, highly trained therapists to be part of the team. Adding specialists to the CMSTC team is ongoing particularly if it is the right fit. Simons Fisher is understatedly perfectly poised for this leadership role. She is highly qualified as an advanced orthopedic manual therapist first training in biomechanical kinesiology, before acquiring a PhD in

myofascial and connective tissue dysfunction. She serves actively on the medical care roster for the Calgary Stampeders, is on the massage therapy faculty at Mount Royal University, regularly consults for the purpose of curriculum development and sits as Editor in Chief for the Journal of Manual Therapy Science. With 25 specialists working from two locations—Lincoln Park and Bowness— the busy clinic offers a full complement of services including massage therapy, physiotherapy, and chiropractic. Athletic therapy, gait analysis, and nutritional services are also available. “Our approach is therapeutically based and medically focused” say Simons Fisher. “We receive referrals from the orthopaedic and medical community but many hear of

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The Calgar y Muscle and Sof t Tissue Clinic Lincoln Park Suite 21 10 Richard Way, SW Calgary, AB T2E 7M9 403-764-1400 Bowness Suite 104, 6404 Bowness Rd, NW Calgary, AB T3B 2B9 403 764-1400 teamcmstc cmstc.ca

us by word-of-mouth. We see a range of clients from professional athletes, to weekend warriors and anyone who experiences pain. We invest in our patients and treat them like family”.

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re you hitting a plateau in your training? Then consider undergoing a simple body composition scan. One Vancouver company, Bodycomp Imaging is becoming the gold standard in personal body imaging with scans that can give accurate results in just minutes. The three markers of good health are lean muscle mass, strong bones, and minimal visceral fat. Through DXA technology, Bodycomp’s Jevitty scan takes just six minutes to do an overall visual of your body measuring your lean tissue, fat, and bone. Bodycomp owner Jerry Kroll had his first scan in 2011 to optimize his marathon training. “Seeing my lean body mass percentages and bone structure image was transformational in directing my focus and habits on the areas that have the best effect

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on my health and performance,” he says. Kroll, who has a marathon PB of 3:04, was so impressed he bought the company! The Jevitty scan is the most accurate method to assess body composition and can help individuals to make important dietary and fitness decisions. Regular scans—every three to six months—are recommended to achieve optimal health results. “After my scan I realized I needed more weight training to improve my bone density,” says Vancouver coach Carey Nelson. “I also needed to increase flexibility to rebalance my spine. If you are monitoring your fitness, it’s a good idea to have a scan twice a year.” “DXA scans provides the client with an incredible summary of their fat mass and the distribution of that fat throughout their body, as well as information regarding their lean

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mass and bone density and caloric needs,” says former Bodycomp owner Peter Schwagly. Jevitty scans are affordable and accessible to anyone at any age. “The combination of quantification, encouragement and education helps clients make meaningful long-term changes to their health and fitness level,” adds Schwagly. With four locations on the Lower Mainland, Bodycomp Imaging is broadening its reach and developing relationships within the medical profession and fitness industry to access individuals who want to take care of their health for years to come. “If you have not yet had a Jevitty scan, you are missing out on one of the most important tools in your fitness toolbox. I guarantee it,” adds Kroll.

Top Doctors & Medical Champions I IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 73

Dr. Sammy Oh, PhD, DNM, Board Certified Doctor of Natural Medicine, Biofeedback Specialist, Functional Nutritionist.

Health Optimizing Langley How Health Optimizing is treating children who suffer from brainwave imbalances

ammy Oh’s interest in the brain and how it functions stems from her childhood when her older brother suffered a head injury at just eight months old. Growing up with him, she developed an interest in how to treat symptoms of brain injuries the natural way rather than the traditional medical method. A doctor of natural medicine, nutritionist and a biofeedback specialist, Oh has been helping patients for 18 years and with two clinics in Langley, B.C. has consulted over 9,000 clients. She talks with passion about how her experience with her own son’s ADHD condition led her to helping children from ages six to 12 who have ADHD (Attention Deficit Hyperactivity Disorder). Her treatment method builds on her

biofeedback background, treating clients through brain assessments rather than medication and psychological counselling, which is often the medical approach, she says. “We focus on finding the real problem, which are imbalances in the hardware of the brain. We use advanced European brain technologies to find the root causes.” Oh works specifically with children from six to 12 because: “that is the most rapidly changing age.” To improve the condition, she analyzes the brain’s chemistry responses— serotonin, dopamine, noradrenaline—which influences brain performance and mood. She also analyzes a client’s food intake. “Some foods trigger an inflammation of the brain, so we need to keep dietary inflammation under control until the brain reaches its ideal state.” Recommending a change in nutrition can

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dramatically shift the brain function when a child suffers with ADHD. Once a child client has been assessed, an individual plan is designed. Brain Wellness Program typically take two months. Parents have to commit to the program, Oh says, and she has seen good results with children having a sharper focus with reduced symptoms of anxiety.

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gracefully with restoration. Skin treatments with radiofrequency (Thermage) are used for tightening. And new to the clinic is Ultherapy, for lifting. It is a great option that goes hand in hand with Silhouette threads. Customized treatment plans are provided in detail for every patient. It is all about the relationship that is developed in the clinic. Dr. Frame offers guidance for patients, male and female. “Many of our male patients desire a stronger jawline, to disguise the jowls that are inevitable for all of us, who have anything to do with gravity.” Often distinguishing the jawline from the neck can require not only fillers, but also Coolsculpting (freezes fat) for under the chin, or Belkyra to dissolve fat. Dermal fillers are a remarkable tool in the cosmetic field for skin resuscitation, hydration, and facial

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modularization. Anti-Aging offers a broad range of treatments that can reduce pigment, tighten skin, and enhance collagen. When you are carrying extra fat, there are options that include a weight management program, Coolsculpting, and Emsculpt. If your bedroom life needs some help speak to the clinic as there is Alma Duo (for ED) and diVa for vaginal health. So, no matter what your concern, you can expect a tailored treatment plan with care and honesty at the Anti-Aging Clinic. Dr. Frame says, “Optimizing health and appearance leads to a better quality of life or improved self-esteem.” What makes them special? “We spend time with our patients and want them to feel and look amazing.” Dr. Frame graduated from Wits medical school, South Africa in 1986.

Top Doctors & Medical Champions I IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 75

FITNESS

Train Like an Obstacle Course Racer

Even if you never plan to hit the start line, elements of OCR training will help you be a stronger athlete BY ANDREA BOWDEN COURTESY OF SPARTAN RACE Freelance writer from Arizona, USA, medal-winning OCR athlete and the first collegiate OCR Coach in the US, taking home several podium wins.

ven if you never run an obstacle course race (OCR), training like one could get you in the best shape of your life. Training like an obstacle course racer is possibly the most comprehensive training program out there. In an OCR you could be running, pulling, pushing, traversing, flipping, crawling, dragging, hoisting, climbing, carrying, balancing, bounding and throwing. Imagine the training that goes into accomplishing all that. There are a few must-haves to include in your OCR training program, whether you’re planning to hit a race, or just want to train like you are.

RESISTANCE Of course the key to success in any athletic endeavor is resistance training. The most important thing to remember is the “why” for the “what.” For example, in an OCR you are rarely using two arms or two legs at a time. Think monkey bars, rope climb or running. This means your training needs to be unilateral. You need to prioritize one-arm or alternate-arm lat pulls and rows, not two-arm seated, for example. You need to prioritize one-leg squats

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and deadlifts, not bilateral squats and deadlifts. Imagine the physiological adaptations you can get for managing anything life throws at you when you train this way.

ENDURANCE This is probably the most important element. You’ll be running for endurance as well as gripping, holding heavy objects, or hanging. Think of the mental toughness you’ll gain when you don’t give in to a quarter-mile bucket carry, even when your mind is screaming at you to drop it.

PLYOMETRICS Remember the science around safely training for athleticism: strength before power; stable before unstable; and recovery. Work up to plyometric training with some excellent-form strength training first. You need plyometrics for landing off walls and hurdles. Upper body plyometrics are useful for crawls, throws and burpees. Plyometric training will make you a stronger uphill runner. Incorporate your agility training here. Any recreational sport you enjoy will benefit from plyometric training.

RUNNING Incorporate all metabolic pathways in your running training, but especially lactate threshold training. That is, active recovery after sprints. Obstacles will often get your heart rate close to its max, and anyone who wants to run their best race will have to know how to immediately get back to running. Running is one of the best ways to train your heart to stay young.

TECHNICAL SKILL If you’re planning to actually do a race but you don’t have access to some of the obstacles, just remember the elements of the activity. Break them down and train them individually. Even if you never get practice on the actual obstacle, you’ll be setting yourself up to win. Consider getting over an eight-foot wall: This obstacle requires upper body strength, core strength, mobility, and eccentric deceleration strength. To succeed you should be doing pull-up training; hanging leg raises; rolling and stretching all joints; and plyometric depth jump training — that is, a focus on eccentrically decelerating your landing as you drop.

Monkey bars: You’ll need hanging endurance one arm at a time. Start with two arms and slowly work up to one. Then add some swing. Get creative in your gym environment by looking for ways you could go from one spot to another on a pull-up bar or cable rig. Find a playground to test your kills. Challenging some kids to a monkey-bar race is always fun. Rope climb: I’m not going to lie, this is an upper-body challenge. The monkey-bar training above, the hanging-leg raises, and the one-arm-at-a-time pulling will help. You most definitely need to watch some videos on the J-hook or S-hook for your legs. I would not attempt leg-less climbing. You’ll wear out your grip for the next obstacle.

WHAT ARE THE METABOLIC DEMANDS OF THE SPORT Someone who is OCR-fit is proficient at both aerobic and anaerobic activities. Vo2 max fitness (the highest rate an athlete can use oxygen during vigorous exercise) is a huge determinant in OCR performance as is lactate threshold (the athlete’s ability to buffer acidity created during high intensity exercise). So you’ll want to train all of it. That said, whether or not you are preparing for a race, High-intensity interval training (HIIT) will improve both aerobic and anaerobic metabolism. As usual, vary your work to recovery ratios from session to session. For example, if you do a workout with 1:8 work to recovery ratio, next session try doing 1:3.

OCR – THE BEST ALL-AROUND TRAINING Even if you never attempt an obstacle course race, the training will make you a more functionally fit person. Everything you do in life will be easier and more enjoyable whether hiking the Grand Canyon or walking your dog. Training like an obstacle course racer is the most comprehensive training program out there.

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SPORTS MEDICINE

Prepare for Hiking Season

Skip the aches and pains with these tips from a mountain-town physio BY LYNNE RICHARDSON KATIE GOLDIE PHOTOGRAPHY Lynne Richardson is a physiotherapist and mountain enthusiast. She owns Rocky Mountain Rehab & Sports Medicine Clinic in Canmore, AB. She loves to be outside skiing, hiking and biking with her active family and dog. ROCKYMOUNTAINREHAB

iking is a popular summer activity in the Canadian Rockies, and it’s a fabulous way to explore our beautiful backcountry, get some fresh mountain air and spend quality time with friends and family. As a physiotherapist in Canmore, AB, I see plenty of hikers limp through our clinic door looking for treatment and advice. How can we prevent hiking injuries? And what are some common hiking injuries? A bit of knowledge, planning and effort can go a long way to optimize your time in the mountains.

GEAR UP It’s worth investing in a well-fitting pair of hiking boots with good support, cushioning and traction. High-quality

footwear offers a good base to start the day off right and minimize unnecessary aches and pains. Take along some light hiking poles, as they help with balance and reducing the load on your joints. Knee and ankle braces can be very effective for extra support and reducing pain and you may consider custom orthotics for optimal comfort. Control your body temperature with base layers and a breathable waterproof fabric like GoreTex. Don’t forget a simple first aid kit with kinesiology tape and blister pads.

PRE-SEASON TRAINING Do you ever wonder why you can ski all winter, but your quads ache after your first summer hike? Sports are specific and put different demands on your body.

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Squats, lunges and stair workouts started several weeks prior to your first day out in the mountains can help immensely to prevent overuse problems. Consult with a physiotherapist to target any potential problem areas and start a hiking-specific fitness program. It will make your mountain adventures that much more enjoyable.

EASE INTO IT Like any seasonal activity, it’s best to ease into your summer backcountry adventures and slowly progress the length and difficulty of your hikes. You wouldn’t run an ultra-marathon untrained, so why choose the most challenging mountain on your first day out? Gradual progression is key to injury prevention.

After a big day out, allow your body to recharge, and let your overused muscles and tendons recover before your next day out.

KNOW YOUR ROUTE Do your homework before you go to prevent unexpected long days, unnecessary bushwhacking or scrambling on difficult terrain. Check out the trail, weather and avalanche reports, and be prepared for the unexpected.

FUEL UP Many injuries occur when hikers “bonk “or “hit the wall”. Fatigue can increase your chances of stumbles, falls and muscle cramps. Ensure you have plenty of fluids and highcalory snacks to keep your hydration and energy high.

REST AND RECOVER After a big day out, allow your body to recharge, and let your overused muscles and tendons recover before your next day out. Mobility work, yoga, ice baths and foam rolling will help. Drink plenty of fluids and get your sleep. Unfortunately, even the most prepared hikers can get injured, and accidents happen. Here are a few common injuries, symptoms and recommended treatments. SPRAINS are caused by an injury to a Iigament, and range from partial to

complete tears. Ankle or knee sprains usually occur with a trauma such as a twisting injury, slipping on loose rock, or tripping on a root. Acute signs and symptoms can include pain, swelling, bruising, and difficulty walking properly. If you are unable to put weight on it, get an X-ray to rule out a fracture. Most ligament injuries heal with the proper medical and physiotherapy management and time. Complete tears may require surgery. STRAINS involve damage to a contractile tissue, such as a tendon or muscle. Strains can occur from repetitive overuse such as a multi-day hike with a heavy pack. An unexpected slip or fall can cause a complete muscle tear or tendon rupture. Most strains can heal well with the appropriate rest, treatment and progressive loading program. A complete tear, such as a patellar tendon or achilles tendon rupture, requires consultation with a sport medicine physician and/or an orthopedic surgeon for diagnosis and acute management. Tendon injuries can also be diagnosed as a tendonitis (acute inflammation) or tendonosis (chronic deterioration of the collagen tissue). HEEL PAIN is a very common complaint amongst hikers. Improper footwear, flat feet and gait abnormalities are potential causes of heel pain. The plantar fascia, a connective tissue that spans the base of your foot, is often the culprit. Repeated and prolonged pressure on the heel can cause plantar fasciitismicro tearing and inflammation of the fascia. It is often described as a burning

sensation, and can be quite debilitating. Don’t ignore heel pain, as it can lead to chronic inflamed nerves and painful bone spurs. Proper footwear, heel cushioning, taping and orthotics are helpful. KNEE PAIN that worsens with going downhill is often due to repetitive loading of the patella (kneecap) and/or friction of the iliotibial band. Factors that may contribute to this can be poor lower body alignment and biomechanics, shortened or tight muscles, or weak quadriceps, hips and core muscles. Osteoarthritis or wear and tear in your knees can cause knee pain, but this should not prevent you from getting out. Keep your hikes moderate, use hiking poles, and taping or knee braces can be beneficial. If you do have an injury, take a rest from activities that aggravate it. Crutches and/or a brace may be helpful initially, and get started on elevation and contrast baths. Consult an experienced physiotherapist who deals with sports injuries immediately. Your physio will do a thorough bio-mechanical assessment to diagnose your injury, and create a rehab plan for you. Physiotherapy treatment may consist of modalities such as acupuncture, manual therapy or IMS/dry needling to reduce pain and swelling, and improve mobility. Specific exercises will also be recommended to improve strength, balance and proprioception. As a physio in a mountain town, I love to see people being active and reaching their outdoor adventure goals. Do what you can to prevent injuries, and see you out there on the trails!

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SPORTS MEDICINE

Meet the Cell Power Plant

Mitochondria play an important role in our ability to think, move and thrive BY DR. MARK TARNOPOLSKY Neuromuscular and neurometabolic specialist, and StayAbove Nutrition Founder and CEO, Hamilton, ON. STAYABOVENUTRITION

hat is the one thing that we cannot live without? Coffee in the mornings? Friends and family? Cell phones? While important, they are trivial compared to the tiny things that produce almost all the energy we need to move, think and thrive. They are called mitochondria and are known as the powerhouses of the cell.

WHAT ARE MITOCHONDRIA? Mitochondria are essential for all aerobic life on Earth. They are thought to have come from bacteria that fused with primitive cells about 1.5 billion years ago. In a process called metabolism, mitochondria break down fats and sugars into useable energy and heat in all mammals. In humans, they produce about 90 per cent of the energy that we need to survive. It makes sense then that mitochondria are often compared to powerhouses or furnaces. Mitochondria control many important cell processes, including energy production, oxidative stress (free radicals), inflammation and cell death. They exist in all cells except red blood cells and have a direct role in the function of all organs. Because of their importance for all mammalian life, we cannot survive — or at least live normally — without them. Mitochondrial dysfunction underlies both rare and deadly genetic diseases, as well as more common chronic conditions, such as obesity, type 2 diabetes, and neurodegeneration (for example, Parkinson’s). Importantly, all humans have a form of progressive mitochondrial disease known as biological aging. That’s right, the mitochondria even govern the aging process. Over time, mitochondria inevitably become damaged from the wear and tear of aging and a variety of everyday factors, such as physical inactivity, poor nutrition, smoking, poor sleep, radiation, pollution and viral infections. This mitochondrial damage affects all organ systems, especially those that rely the most on mitochondria for energy, such as the brain, heart and muscles.

MITOCHONDRIA, AGING AND METABOLIC DECLINE Age-related changes of your metabolism start earlier than you think. For example, muscle loss starts already in your 20s or 30s and can contribute significantly to metabolic decline, weakness and frailty. Over time, the progressive wear-and-tear of aging also damages mitochondria and impairs their ability to create

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energy from fats and sugar, which partly underlies a chronic inflammatory state (“inflamm-aging”), body fat gain and further muscle wasting. A simultaneous loss of muscle mass and gain in body fat ultimately means less calories burned and can predispose you to chronic diseases, such as obesity and type 2 diabetes. Unfortunately, this is a vicious cycle that becomes progressively worse over time without intervention.

WHAT CAN BE DONE? Practicing the four pillars of health — exercise, stress management, sleep and nutrition — protects against age-related mitochondrial dysfunction and improves your health and longevity. Let’s take a look at each pillar:

Exercise

A minimum of 150 min/week of cardio and two days/week of weight training is recommended for overall health. Aerobic exercise is the gold standard for building more mitochondria and improving your ability to burn food. This type of training also makes you live longer mainly because it enhances your cardiovascular and mitochondrial function. For optimal prevention of age-related muscle loss, engage in whole-body strength training at least two days per week.

Stress management and sleep

Research is clear that mindful meditation reduces stress and anxiety levels. Optimal sleep duration for health is between seven and eight hours per night, while both longer and shorter sleep are associated with lower life expectancy.

Healthy nutrition

Eating according to the food guide and filling nutritional gaps with supplements is your best bet for boosting health and longevity. For your muscles, your diet should contain adequate but not excessive calories, high-quality proteins, vitamins (notably vitamin D), and minerals (like calcium). Your choice of dietary proteins should be complete, meaning that they contain all the building blocks necessary to maintain your muscle integrity. Generally, avoid saturated fats and refined sugars and consume foods that are rich in antioxidants and omega-3s to rejuvenate your mitochondria and protect against cell stress and inflammation.

Aerobic exercise is the gold standard for building more mitochondria and improving your ability to burn food.

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NUTRITION

Beginner’s Guide to the Raw Diet Eating a raw, whole-foods, plant-based diet has a multitude of benefits

BY DANIELLE ARSENAULT BRETT CHERRY; FOOD PYRAMID: PACHAVEGA LIVING FOODS EDUCATION Internationally renowned raw-food chef, plant-based nutrition educator, award-winning vegan influencer, author of seven cookbooks, outdoor enthusiast, mama and founder of Pachavega Living Foods Education and The Raw Food Chef Alliance from Ometepe, Nicaragua.

ating exclusively raw-food may seem like another diet trend that people have recently adopted. However, the practice of eating raw food has been around for millennia. We could call today’s raw-food diet a cultural, nutritional and culinary renaissance. People are growing more aware of the impact their food choices make on their overall health. They see their grandparents, parents, people their age or even younger succumbing to the ever-evolving illnesses that plague even the most developed countries, in which poor diets play a big role. There is no better time than right now to

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change our eating habits. It's the small, permanent changes that will make all the difference in our health and longevity.

WHY CONSUME A RAW-FOOD DIET? Reasons for consuming a raw, plant-based, whole-foods diet is mainly for its health benefits. Studies have shown that cooking food diminishes the quality and quantity of the enzymes and nutrients of the food. Although cooked food is still loaded with proteins and minerals, by keeping produce as unprocessed as possible, it is ensured that enzymes and

vitamins aren’t denatured and are absorbed and utilized by the body once ingested. The more intact nutrition we receive, the more life-energy we will get from our food. Subscribing to a raw-food diet also encourages the consumption of a wide variety of colourful, fresh produce, with abundant phytonutrients and antioxidants that assist the human body to function properly and fight off infections, viruses, diseases, and health complications in general. Due to the increase in the consumption of insoluble and soluble fibre, better digestion ensues and assists with weight management while plant enzymes in their alive-form improve nutrient absorption. When we eat a variety of these foods, we are giving our microbiome a variety of fuel as well. Current scientific research on the gut microbiome shows that the diversity of your diet can boost your immune system. By building the health of your inner terrain, you improve the functionality of your digestive tract. Raw foods, and in particularly adaptogens, have been found to be highly beneficial in terms of generating more energy for daily activities and managing stressful conditions by helping to regulate the nervous system.

HOW TO MAKE THIS LIFESTYLE EASY AND SATISFYING? Preparation. Preparation is key. Start by searching online for your favorite dishes, made into the “raw vegan” version. Print some recipes and then shop for ingredients. Planning your meals, or even just chopping a bunch of fresh veg will make it so much quicker to throw a meal together in a flash. Whip up a few tasty sauces to pour on top and rotate for four days. Have some fresh herbs and sprouts on hand to toss on top of every meal. These critical first steps ensure that next time you get hungry, you don’t reach for chips or head to the closest “healthy-but-still-probably-uses-canola-oil restaurant”. By making the ingredients convenient when you need them, you’re setting yourself up for success, one meal at a time. Variety. Don’t settle for just salad, look for options – hot and cold, different cuisines, flavors, textures. Make it fun – there are raw-food versions and substitutes for almost anything. When in doubt, eat the rainbow. Variety allows for sustainability in terms of flavour, satiety, and nutrition. Even raw food can be warm, just not scalding hot. Food is still considered raw if never heated above 118 F. Education. This is the most important aspect which ties everything together. Learn about the different food products and techniques that support the body’s needs and your goals. Dig deep into the research and the inspirational raw-food recipes, found online, in cookbooks and e-courses. You have infinite resources available to you. Consistency. You do not have to go fully raw-food overnight. It’s not grand gestures that make the most difference, but small consistent habits. This may mean incremental changes in one’s diet. We’re human and may experience cravings. This is all okay. It is about discernment and knowing that failing sometimes does not define us. Continue until you find a balance that works for you. Try the Microgreens Mexi Salad with No-Bean Cilantro Cumin Crumble and Smoked Dressing for a flavour-packed raw salad. See recipe on page 92.

WHAT TO EAT? • • • • • • • • •

All fresh and dried fruits All raw vegetables, made into burgers and pates Raw nuts and seeds (soaked and sprouted) Raw grains and legumes (soaked and sprouted) Raw nut butters and nut milks Cold-pressed olive and coconut oils (sparingly) Fermented foods like kimchi, sauerkraut, miso Seaweed and algae (nori, dulse, spirulina, chlorella) Sprouts (radish, lentil, sunflower, broccoli)

RISKS OF A RAW-FOOD DIET Not every food can be consumed raw. While there are many benefits to eating a raw, whole-food, plant-based diet, there are a few things to be aware of: • Pesticide, fungicide and other chemicals residues and pathogens in non-organic produce • Nutrient-deficiency symptoms and conditions due to lack of variety • Weight loss in active people due to inherently lower caloric content of raw foods • Leaky gut susceptibility if antinutrients from legumes and seeds are not removed by soaking and sprouting – raw almonds should be soaked before eaten, due to the enzyme inhibitors present in the skin. • Food poisoning from food that is easily contaminated or from those that require thorough cooking like cassava and kidney beans

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NUTRITION

Grow Your Own Indoor Edible Garden Microgreens are a great addition to any dish and are super easy to grow

STORY AND PHOTOGRAPHY BY MAGGIE WYSOCKI Maggie is an organic gardener based in Winnipeg, MB. She is the founder of the home and garden website, From Soil to Soul and the co-host of The Grow Guide, named Canada’s top-rated gardening podcast. FROMSOILTOSOUL

ou know that bunch of tiny, fresh greens that comes on top of your avocado toast at a cute breakfast spot? It kind of looks like green confetti? Those are microgreens! They are adorable, look gourmet and are packed full of both flavour and nutrients. And the very best thing about microgreens—they’re easy to grow. Like so easy. Microgreens have been around for a long time, but really had a “glow-up” over the last 10 years. They’ve spiked in popularity with both restaurants and home gardeners. Trendy cafés, upscale spots and even diners have embraced topping savoury and sweet dishes with microgreens. Gardeners, both beginners and long-time growers, have jumped in head first, growing microgreens in creative ways. They are inexpensive to grow (I’ve calculated the cost of growing one tray of microgreens to be only $2), can easily

be grown in any season and don’t require much set-up or supplies to get going. Plus, scientists have found microgreens have incredible health benefits. According to Medical News Today, evidence suggests microgreens have an extremely high antioxidant count, which can help prevent a range of diseases. There’s a lot to love about microgreens, so let’s dive in.

WHAT ARE MICROGREENS? The word “micro” says it all — microgreens are newly germinated seeds that are still in their seedling stage. Microgreens are typically harvested after 12 to 21 days of being seeded. The easiest way to think of microgreens is as a baby vegetable that hasn’t yet developed into its full form. For example, you can grow kale microgreens, which are just the baby stage of what could

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eventually mature into the full vegetable if you let it continue to grow under the proper conditions. Professional gardeners will often refer to microgreens as cotyledons. This is the food source of the plant embryo. Cotyledons are the first leaves the emerge from the soil as a plant germinates.

WHAT’S THE DIFFERENCE BETWEEN MICROGREENS AND SPROUTS? Though they look similar, sprouts and microgreens actually have several differences. The biggest difference between the two is that sprouts are germinated seeds whereas microgreens have a developed stem and leaves. Another key differentiator is how you grow them. Microgreens are grown using soil, peat moss or vermiculite. The seeds germinate in the medium and grow stems vertically.

On the other hand, sprouts are typically grown in water or can germinate on a moist paper towel if kept very humid. A few other differences between sprouts and microgreens: • Sprouts grow quicker and are usually ready to eat within five to eight days. • Sprouts have a more pungent smell and taste than microgreens, which is sometimes described as bitter. • Sprouts have a lower nutritional value than microgreens. They are lower in fibre and amino acids. Sprouts are even easier to grow than microgreens. They don’t require much light and can easily germinate from natural sunlight even in the winter months. Plus, all you need to grow sprouts is a jar, water and high-quality seed.

WHAT ARE THE EASIEST TYPES OF MICROGREENS TO GROW? Ah — the golden question all new gardeners want to know! What’s the easiest thing I can grow? Well, when it comes to microgreens, I’ve found the smaller the seed, the easier it is to grow. Typically, salad greens, brassicas and mustards are all smaller seeds and easier to grow. Whereas pea shoots and sunflower seeds are larger and more difficult. It can be tricky to keep the larger seeds moist during the germination period. If microgreen seeds don’t have enough moisture, they won’t germinate and your tray will have spotty areas.

WHAT DO YOU NEED TO GROW MICROGREENS? • •

•

• • • •

HOW TO GROW MICROGREENS IN FIVE EASY STEPS

STEP 4:

STEP 1:

In a large bowl, mix your growing medium, with water. You want your soil to be damp but not have standing water. It should be wet enough that it forms into a ball easily and holds it shape when you squeeze it. Add one to two inches of your damp medium to the bottom of your tray. STEP 2:

Heavily seed your tray so that the entire soil surface is covered in seed. This is unique to growing microgreens compared to most other edibles. You do not need to space apart your seeds; you want them to cover the entire tray. This will give you a nice full tray of microgreens. Once your tray is completely covered in seed, use your spray bottle to thoroughly mist your seeds with water. Be sure to get all seeds wet. You should have standing water droplets on the surface. STEP 3:

This is the most important step. It’s the blackout period. This is when you’ll cover your microgreens with either a black plastic garbage bag, or stack another tray on top to keep out any light. Why? In the dark, microgreens will have to stretch out to look the light source. This results in longer, slimmer and more tender microgreens. Keep your microgreens blacked out for three to five days as they germinate, uncovering every 24 hours or so to mist with water and then covering again.

Remove microgreens from darkness and place under a grow light or direct sunlight. Continue misting soil daily to keep seeds and soil wet. You can also water from below if you have a second tray underneath. I especially like doing this as it promotes stronger root growth. STEP 5:

After five to eight days under light, your microgreens should be three to five inches tall and ready to harvest. To harvest, use a sharp pair of scissors or a knife and cut at the base of the stem right above the soil surface. Welcome to the world of growing microgreens! Once you start and realize just how easy it is, I’m sure you’ll have a fresh tray growing weekly in your home. Happy planting. See recipes at impactmagazine.ca.

EASY TO GROW MICROGREENS • • • • • • • •

Swiss chard Amaranth Arugula Beet Mustard Pac Choi Broccoli Cress

High-quality seed Trays as simple (store-bought berry or mushroom containers) or complex (tailor-made microgreen trays) as you like A growing medium like straight vermiculite, or organic veggie and herb potting soil Full spectrum LED grow light (optional) Small fan for air circulation (optional) Shallow tray for bottom watering (optional) Spray bottle (optional)

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NUTRITION

Blender Power

Shake things up this summer with these badass blenders EDITOR’S PICKS

KATY WHITT

alancing a healthy lifestyle with a busy schedule is easy when you have a trusty blender to count on—especially with a plant-based diet! We’ve compiled six of the top blenders in every price range to help you with all your meal prepping and recipe inventing. Get out your fruits and veggies, and get blending!

Vitamix Ascent 3500

For master chefs in the industry and at home, the Vitamix Ascent 3500 will help you perfect any recipe. Part of the newest line in the Vita family, the Ascent 3500 has an impressive range of customizable features and program settings. With innovative technology like built-in wireless connectivity, this is more than a blender. It’s practically a sous-chef. $819.95 CDN | www.vitamix.com

Salton Power Blender

The blend of power and affordability makes this eight-blade system a musthave addition to any kitchen. Blend, crush, emulsify, chop, purée and liquefy whole fruits, vegetables, ice, frozen fruits and nuts. From your morning smoothie to your soupe du jour, the 2L Vortex Jar can handle anything with ease, which means less time prepping and more time enjoying delicious meals. $299.99 CDN | www.salton.com

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Breville 3X Bluicer™ Pro

Save on counter space and maximize flavour with the Breville 3X Bluicer Pro. It’s easy to be healthy with this 10-speed blender and juicer in one. Give your meals a healthy boost while taking your fresh ingredients to the next level. Create mouthwatering juices, smoothies, dressings and much more. $629.99 CDN | www.breville.com

KitchenAid® K400 Blender

Create the perfect blend with the versatile five-speed KitchenAid K400 Blender. With the ribbed jar design and powerful blades, blend even the toughest ingredients for a consistent texture. From kale to almonds to ice and anything in between, the Intelli-Speed® Motor Control adjusts to the optimal speed to power through all ingredients. The result? Only the most delectable smoothies, marinades and more.

Instant™ Ace™ Blender

Some like it hot, and some like it cold. With the Instant Ace Blender, you can have both! With four hot programs and four cold programs, it’s quick and easy to make tasty drinks and dishes. Blend and boil your soup with just the touch of a button or pulverize frozen fruits to create delicious summer treats. $149.99 CDN | www.instanthome.com

JCT OmniBlend V

Built with the ideal smoothie in mind, this blender is a go-to for emulsifying fruits and vegetables. The specially designed blades break down the cell walls of your favourite leafy greens, releasing valuable nutrients that will pack a healthy punch to your meal routine. Make more than just smoothies with the JCT OmniBlend V. Blend hot soups, ice cream, nut butter, sauces and more! $424.95 CDN | www.omniblender.ca

$279.99 CDN | www.kitchenaid.ca

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NUTRITION

Shaken or Stirred Rehydrate this summer with two easy sports-drink thirst quenchers

BY ASHLEY LEONE TYLER BOWDITCH Sports dietician and owner of Gazelle Nutrition Lab in Toronto, ON. GAZELLENUTRITION

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ong sunny days are beautiful for beachgoers but can make exercise a slog, especially when you let dehydration creep up on you. This summer, kick your hydration up a notch. Ensure that you begin training well hydrated, drink fluids while exercising to prevent dehydration, and replace fluid losses after exercise. Water or sports drinks will do the trick depending on how long and intensely you exercise. Keep a water bottle by your side for short efforts, and use sports drinks for prolonged exercise. Choose sports drinks for exercise lasting longer than an hour. These drinks are also great for preparation and recovery on hot days. Sports beverages can help prevent heat illness in active children and adults when the temperature rises by improving voluntary fluid intake. In addition, experts recommend that you have a drinking strategy in place before you hit the field or the road. External factors like your coach’s preference for frequency of water breaks, or the availability of water on your route can affect your ability to hydrate sufficiently. For example, a hydration plan may be to drink one to two cups of fluid before exercise, a half a cup every 15 minutes of practice, and enough to quench your thirst after exercise. Sports drinks are usually designed for both hydration and refuelling. These thirst quenchers are typically a mix of water, carbohydrates, and salt but may contain other electrolytes like potassium, magnesium, and even amino acids. Sports beverages energize the working muscles with a six to eight per cent (6g per 100ml fluid) concentration of carbohydrates for optimal absorption. The salt (sodium) in sports drinks also helps promote fluid absorption and helps endurance athletes avoid low blood sodium, also known as hyponatremia. Aim for a sports beverage that contains 30-50mmol/L of sodium (or 700 to 1200mg per litre). Commercial sports drinks are great in a pinch, but why not make your own from scratch when you can? Homemade sports drinks are more economical and allow you to control the ingredients. For example, to make homemade beverages, dilute fruit juice to provide about 50 calories per cup, or approximately halfand-half fruit juice and water. Afterwards, add about ¼ tsp. salt per litre of liquid.

Fruit juice provides a natural pop of nutrients like fruit sugar, potassium and vitamins. In addition, diluting the fruit juice ensures a proper carbohydrate concentration so that you absorb the fluid well. Making your own sports drink is so easy — give it a try to ensure you are nicely hydrated for your next foray onto the court, field, trail, or road.

Cranberry Orange Sports Drink Makes 3 cups

INGREDIENTS • • • •

½ cup cranberry cocktail 1 cup orange juice 1 ½ cups water ¼ tsp. salt

DIRECTIONS 1. Pour all of the ingredients into a pitcher. 2. Stir to dissolve salt. 3. Chill and serve. Nutrient Profile / 250 ml Serving (1 cup) Sports Drink Calories 56; carbs 14 g; sodium 200 mg; potassium 175 mg; vitamin C 50 mg.

Coconut Citrus Sports Drink Makes 3 cups

INGREDIENTS • • • • • •

¾ cup lemonade ¼ cup orange juice 1 cup coconut water ¾ cup water 2 tsp. lime juice 1/4 tsp. salt

DIRECTIONS 1. Pour all the ingredients into a pitcher. 2. Stir to dissolve the salt. 3. Chill and serve. Nutrient Profile/ 250 ml Serving (1 cup) Sports Drink Calories 60; carbs 14 g; sodium 224 mg; potassium 250 mg; vitamin C 15 mg.

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RECIPES

Chickpea Salad Niçoise

Fully loaded with hearty potatoes, seasoned chickpeas, colourful vegetables and crispy lettuce RECIPE BY HANNAH SUNDERANI Founder and creator of Two Spoons, and bestselling author of The Two Spoons Cookbook from Toronto, ON. TWOSPOONS.CA

TWO SPOONS

Excerpted from The Two Spoons Cookbook by Hannah Sunderani © 2022 Hannah Sunderani. Photography by Hannah Sunderani. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

his is a salad you would typically find in a niçoise from the south of France. The freshness of this salad will feel like a journey to the markets in the Old Town of Nice! Enjoy this as a delicious, healthy lunch, dinner or side salad. Makes 4 servings

Lemon Dijon Dressing

⅓ cup olive oil ¼ cup lemon juice 2 Tbsp. Dijon mustard 2 Tbsp. finely diced shallots 1 clove garlic, finely diced 1½ tsp. agave ½ tsp. white miso ½ tsp. fine sea salt ¼ tsp. freshly ground black pepper ¼ tsp. dried oregano

Salad 3. Fill a medium bowl with ice water. Bring a large pot of water to a boil over high heat. When the water is boiling, reduce the heat to medium high, add the green beans and cook until the beans are vivid green and just tender, 3 to 4 minutes. 4. Using a slotted spoon, scoop out the green beans and submerge them into the ice water. Add the potatoes to the boiling water and cook until fork-tender, 10 to 12 minutes. 5. Drain the potatoes and green beans, rinse under cool running water. Pat dry the potatoes and green beans. 6. Spread the romaine lettuce on a large serving platter. Evenly arrange the green beans, potatoes, tomatoes, cucumber, olives and red onion over the romaine. Sprinkle with the seasoned chickpeas, chives, caper and a pinch of salt and pepper. 7. Serve the Lemon Dijon Dressing on the side for drizzling. (Alternatively, you can toss all the ingredients together in a large salad bowl and toss with the dressing to taste just before serving)

Note: Dressing can be prepared up to 3 days in advance. Store in a jar in the refrigerator, and bring to room temperature before serving, shake before using.

Chickpeas • • • • •

1 can (14 ounces/400 ml) chickpeas, drained and rinsed 2 tsp. lemon juice 1 tsp. Dijon mustard 1 tsp. dried oregano Pinch of fine sea salt

Salad • • • • • • • • • • •

Lemon Dijon Dressing 1. In a small bowl, combine the olive oil, lemon juice, mustard, shallots, garlic, agave, miso, salt, pepper and oregano. Whisk to combine. Set aside to allow the flavours to meld together. Chickpeas 2. In a medium bowl, combine the chickpeas, lemon juice, mustard, oregano and salt. Stir to combine and set aside.

INGREDIENTS • • • • • • • • • •

DIRECTIONS

7 ounces (200 g) green beans, trimmed 7 ounces (200 g) baby potatoes, colour of choice, cut into bite-sized pieces 2 cups chopped romaine lettuce 1 cup grape tomatoes, halved 1 cup thinly sliced English cucumber ¼ cup pitted mixed Greek olives ½ small red onion, thinly sliced 1 Tbsp. chopped fresh chives ¼ cup drained capers Pinch of fine sea salt Pinch of freshly ground black pepper

TIP If you prefer to cook chickpeas from scratch, you will need to soak and cook ½ cup dried chickpeas to get 1½ cups cooked (the equivalent of 1 can).

Nutrition facts per serving Calories 500; protein 9 g; fat 0.75 g; carbs 33 g.

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RECIPES

Microgreens Mexi Salad with No-Bean Cilantro Cumin Crumble and Smoked Dressing

Microgreens and Mexican spices are the stars of this delicious raw salad RECIPE AND PHOTOGRAPHY BY DANIELLE ARSENAULT Internationally renowned raw-food chef, plant-based nutrition educator, award-winning vegan influencer, author of seven cookbooks, outdoor enthusiast, mama and founder of Pachavega Living Foods Education and The Raw Food Chef Alliance from Ometepe, Nicaragua.

his fresh, crunchy, flavourful salad sneaks in the nutrient-density of a hundred baby plants! Pound for pound, fresh sprouts and microgreens are some of the most nutrient-dense food we can eat. They pack all the nutrition into one tiny little package. No longer are they just a decoration, you can make a whole salad from them.

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Makes 4 servings

INGREDIENTS Microgreens Mexi Salad •

• • • • • • • •

3 handfuls of a variety of microgreens (we recommend mung bean sprouts, sunflower shoots, alfalfa and radish) 1 head of red bibb lettuce (or other types of garden greens) 1 organic cob of corn (boiled with a slice of onion in the water) ½ avocado, sliced A few radishes, sliced A few slices of red onion A handful of cherry tomatoes, halved A pinch of fresh cilantro, chopped Some bites of cauliflower, chopped

No-Bean Cilantro Cumin Crumble • • • • • • • • •

¾ cup walnuts ½ cup chopped carrots ½ cup sundried tomatoes (soaked in water if dried or rinsed if stored in oil) 2 Tbsp. green onion, chopped 1 Tbsp. fresh cilantro 1 tsp. cumin powder ½ tsp. dried oregano 1 Tbsp. lemon juice Pinch of salt

Smoked Jalapeño Dressing • • • • • • • • •

¾ cup water ¾ cup cashews 2 tsp. smoked paprika ½ jalapeño pepper, seeds removed 2 Tbsp. lime juice 1 tsp. lime zest 2 cloves garlic, minced A few small pieces of raw cauliflower Pinch of salt

DIRECTIONS No-Bean Cilantro Cumin Crumble 1. Place all of the ingredients in a food processor and pulse until it forms a crumbly texture. Be careful not to overprocess. Leave some texture. Feel free to eat as is or dehydrate to make this recipe even more flavorful. 2. To up the crunch factor, dehydrate the mix for four hours at 115 F on a non-stick sheet in a food dehydrator. After a few hours, stir it around on the sheet and dehydrate another 6-8 hours, depending on your preference of crunch. If you dehydrate it until there is zero moisture left, this recipe will keep for three months in the fridge. The more water it has, the less time it will last. Flavours also become more pronounced in the dehydrator, thus increasing the flavor. Smoked Jalapeño Dressing 3. Soak cashews overnight and rinse in morning (no need to refrigerate, but the cold won't do harm). Add all the ingredients to a high-speed blender and blend on high until smooth and creamy. Store in the fridge. Assembly 4. Add the microgreens and lettuce to a big bowl with some of the Smoked Jalapeño Dressing, tossing to combine. Place in a bowl or on a plate and top with the No-Bean Cilantro Cumin Crumble, sliced radishes, avocado, cherry tomatoes, corn and cauliflower. Drizzle with more of the dressing and serve! Nutrition facts per serving Calories 313; protein 11 g; fat 24 g; carbs 18 g.

IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 93

RECIPES

Nice Cream Breakfast Bowl Brighten up your morning with a nourishing smoothie bowl RECIPE AND PHOTOGRAPHY BY KRISSIE OLDROYD Food stylist, photographer & recipe developer based in Bristol, UK. FANCYPLANTSFOODIE

FANCYPLANTSFOODIE

his is a healthy breakfast treat that is super quick and simple to make. Loaded with strawberries and bananas, it’s delicious and full of goodness.

Makes 2 servings

INGREDIENTS • • • • •

½ cup frozen strawberries ¾ cup frozen bananas 4 Tbsp. plant yogurt ⅓ cup plant-based milk 1 tsp. pitaya powder (optional: for a pretty pink colour)

OPTIONAL TOPPINGS:

Edible flowers Crushed pistachios Quinoa Puffs Mint leaves

DIRECTIONS 1. Add the fruit, yogurt, pitaya powder and a splash of the plantbased milk to a food processor or a high-powered blender. 2. Process/ blend thoroughly, for 1-2 minutes until smooth, pausing to add more milk and scrape the mixture down from the sides of the processor/ blender as needed. 3. Serve straight away with your favourite toppings. Served here with slices of banana, edible flowers, crushed pistachios, quinoa puffs and mint leaves. Nutrition facts per serving Calories 336; protein 3.75 g; fat 15.5 g; carbs 43 g.

94 I Summer Outdoor & Travel Issue I IMPACT MAGAZINE

RECIPES

Jules’ Soft Lemonade

Freshly-squeezed antioxidants reduce inflammation RECIPE BY JULIE DANILUK ALAN SMITH Julie Daniluk is a registered holistic nutritionist & anti-inflammatory food & lifestyle expert based in Toronto, ON. JULIEDANILUK

JULIEDANILUKNUTRITION

ave you ever tried fresh-pressed lemonade at farmers’ markets or festivals? My husband has been selling this recipe at our local farmers’ market for a decade, and now I’m sharing our recipe with you. I recommend fresh juice over bottled because the antioxidants are higher, but it will still taste good if that is all you can muster. Lemons reduce inflammation, balance your blood sugar and taste great with stevia. Avoid using lemon juice packed in plastic as the acidity can pull toxins, such as Bisphenol A (BPA), from the plastic into the juice. Makes 4 servings

INGREDIENTS • • • • • • •

•

1 lemon, sliced 4 cups water Juice of 3 lemons (about ⅔ cup) ½ tsp. liquid stevia Pinch of ground turmeric (optional) A pinch or 1/8 tsp. unrefined pink salt 1 tsp. electrolyte powder (a mix of magnesium, calcium and potassium is ideal) (optional) 1 cup ice cubes or 1 cup frozen blueberries

DIRECTIONS 1. Add the lemon slices to a pitcher. Pour in the water, then add the lemon juice. 2. Add the stevia, turmeric and/or electrolyte (if using) and salt. Stir well, adding the ice just before serving. 3. If using frozen blueberries, place them in a blender, top with the lemonade and blend until smooth. You can also reduce the water by two cups and add one cup of ice and one cup of blueberries to create a blueberry lemonade slushie. Nutrition facts per serving Calories 9; protein 0.25 g; fat 0 g; carbs 3 g.

Excerpted from Becoming Sugar-Free: how to break up with inflammatory sugars and embrace a naturally sweet life by Julie Daniluk. Copyright © 2021 Julie Daniluk Consulting Inc. Photography ©2021 Alan Smith, with Julie Daniluk, Bethany Bieremaand Nat Caron. Published by Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

IMPACT MAGAZINE I Summer Outdoor & Travel Issue I 95

FINAL IMPACT

Artist Fosters Connection to Outdoors Jessa Gilbert’s single line art champions the wilderness BY AMY KENNY

JESSA GILBERT Amy Kenny is a writer, curator and runner of mountains based in Whitehorse, YT. AMYKNY

AMYKNY

verything about Jessa Gilbert’s paintings suggests movement. The sweeping, fluid lines of her mountains; the way her use of colour makes it look like sun and shade are playing over her landscapes in real time; their staggering scale. It makes sense, considering the Squamish, B.C.-based artist gathers inspiration while she herself is moving through the backcountry. For Gilbert, the experience of outdoor adventure is tied to the experience of artistic expression. That wasn’t always the case. Growing up in Vermont, the biggest mountains she knew were the 1,000-metre Catskills. If you stepped off any road, someone owned the land under your feet. It was also drilled into her at art school. “If you wanted to be in galleries, it was abstract, it was contemporary, it was political, it was black and white, it was people,” she says of her education at the University of Vermont. “And I was totally in that. I was like ‘well, landscapes are hokey then. The only thing that’s going to be worth painting is people.’” It wasn’t until 2013 that she started

working on the landscapes she’s now known for—the landscapes that have led to mural projects across North America, and collaborations with companies including Roxy and Burton. Gilbert, a competitive snowboarder and athlete, had just moved to Vancouver and was recovering from a recent knee surgery. In a new city, in a new country, looking at a potentially new life (she didn’t know if she’d be able to snowboard again), the last thing she wanted to do was paint people in motion. Gilbert started sketching the world around her. As she regained mobility and was able to explore more, she was blown away by the beauty and scale of the mountains, as well as the outdoor access in British Columbia. She sketched while she moved, on whatever surfaces were available—her pack, her skis, sketchbooks—as a way of holding on to the immediacy and the emotion that reference photos couldn’t provide. “I wanted to capture how it feels to be in the moments of adventure and joy, and so those quick little sketches that I do, maybe they take five minutes, but they’re really the meat and potatoes of the painting.” Gilbert

96 I Summer Outdoor & Travel Issue I IMPACT MAGAZINE

says it forces her to pause and be present. To take in what’s significant about the moment. The process of single line art also requires her full attention and presence. “Using the technique has helped me to loosen up in the studio and lighten up,” she says. “Conceptually, it connects all parts of the piece, which I think is important to consider when approaching environments and our impact. The sky, the land, the paths, the people—life is a sum of its parts. When she’s commissioned to do a mural in Colorado, or Utah, or Whistler, B.C., she doesn’t roll into town and start painting. She researches the place. She spends time there. She tries to figure out what the people who live there want her work to say. “I think about the personality of landscape and the personality of that place and how do you showcase it?” Ultimately though, whether she’s painting on buildings, a canvas, or a snowboard, her goal is about platforming the outdoors. About recognizing the privilege she has to get out into some immaculate spaces, and about bringing that back to people in a way she hopes will inspire them to celebrate it in their own way.

BELOW: Matt Cecill

The Marathon returns to RVM 2022

The event is a popular destination marathon — and a Boston qualifier — known for its scenic course and iconic landmarks. Starting near the BC Legislature in Victoria’s Inner Harbour, the route includes a loop through With the event in Beacon Hill Park 2020 being virtual and onto Dallas We look forward because of COVID Road with stunning to hosting the full RVM and in 2021 being a views of the modified event with Olympic mountains. this year. just an in-person The picturesque Cathy Noel – RVM Race Director & GM Half Marathon and Oak Bay Village is 8K, this year will be on the route as is very special. “We look forward to hosting Canada’s hero Terry Fox, gazing down the full RVM this year,” says Cathy Noel, on runners as they tackle the last RVM Race Director & GM. few kilometres.

TOP: Billie Design Co.

The Royal Victoria Marathon (RVM) will be back in October in all its glory The Marathon, Half Marathon, 8K and the Kids Run will take place on Thanksgiving Sunday, October 9, the first time that all four distances will be run since the 40th Annual event in 2019.

The 40+ strong race committee is busy gearing up for the event and registrations are going well. If race trends are anything to go by It is anticipated the event will sell out. “The enthusiasm to get out and race again and to be a part of an event is growing stronger and stronger,” says Noel. The official RVM run clinics, operated by Frontrunners Footwear, have over 200 participants training over the summer, which exceeds pre-COVID numbers.

The event attracts some of Canada’s top runners including Natasha Wodak who holds the woman’s Half Marathon record (1:11:45, 2018). The men’s record was set in 2002 by Jon Brown (1:02:32). The Marathon record is 2:13:42 (Lamech Mokono in 2013), and the woman’s dates from 2011 (Lucy Njeri, 2:37:56). Both 8K records were recently set, the woman’s just last year by Sarah Inglis (25:36), and Justin Kent in 2019 (23:14).

IMPACT Magazine's Outdoor Summer & Travel Issue 2022

Articles inside

Artist Fosters Connection to Outdoors

Microgreens Mexi Salad with No-Bean Cilantro Cumin Crumble and Smoked Dressing

Jules’ Soft Lemonade

Chickpea Salad Niçoise

Shaken or Stirred Sports Drinks

Blender Power

Beginner’s Guide to the Raw Diet

Grow Your Own Indoor Edible Garden

Meet the Cell Power Plant

Train Like an Obstacle Course Racer

Mountain Bike Fundamentals

Kids on the Trail

Prepare for Hiking Season

Get on the Water this Summer

Carbon-Conscious Travel in Latin America

The Simple Way Movement Gives Us ‘Hope’

The Best Training Exercises for Hiking Season

IMPACT Book Reviews

Ultra-Runner Finds Parallels Between

In Support of the Tech-Free Run

Epic Cross-Canada Bike Rides Inspire

The Secret Weapon to Improving Your Long Run