IMPACT Magazine Inspiration Issue 2024 by IMPACT Magazine

CANADA’S BEST SOURCE OF HEALTH & FITNESS INFORMATION

THE INSPIRATION ISSUE 2024

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RETURN TO

RUNNING STRENGTH TRAINING

FOR LIFE CANADA’S TOP

Fitness Trainers 2024 VYSHNAVI SIVAKUMARAN One of Canada’s Top Fitness Trainers in Toronto, ON. Follow us

CANADA’S BEST SOURCE OF HEALTH & FITNESS INFORMATION

THE INPSIRATION ISSUE 2024

impactmagazine.ca

CANADA’S TOP

Fitness Trainers 2024 REBECCA GARLAND One of Canada’s Top Fitness Trainers in Calgary, AB. Follow us

CANADA’S BEST SOURCE OF HEALTH & FITNESS INFORMATION

THE INPSIRATION ISSUE 2024

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CANADA’S TOP

Fitness Trainers 2024 SCOTT SALLING One of Canada’s Top Fitness Trainers in Port Coquitlam, B.C. Follow us

YEARS RUNNING

4 2 0 2 6 2 MAY

N.COM O H T A R A M Y R A G L CA

1.2KM · 5KM · 10KM · 21.1KM · 42.2KM · 60KM

RUN IN EVERY SEASON SEASONS COLLECTION

CONTENTS

104

Cover photography by Kim Payant Photography

Feature 34 CANADA’S TOP FITNESS TRAINERS Meet the Class of 2024

Inside This Issue

FIRST IMPACT

RUNNING

18 Mindfulness and Food Choices

82 Return to Running After Illness

WORKOUT

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

20 A Ballet-Inspired Workout 24 Kettlebell and Suspension Training

90 Living Forward Through Menopause 92 The 3,500 Calorie Rule Debunked

FITNESS

SPORTS MEDICINE

28 How to Hire A Personal Trainer 30 Dangers of Overtraining 32 Team Sports at Any Age

84 Strength Training for Life FOOD & NUTRITION

66 Conquering Mountains 68 Flyway Heroes

94 Boost Performance with Three Nutrients 96 Dietary Nitrates for Better Heart Health and Enhanced Performance 98 Unlocking the Truth about Vitamin B12

TR AVE L

RECIPES

70 Glide into Winter on Canada’s Best Outdoor Skating Rinks

100 Clustery Spiced Granola 102 Roasted Squash & Kale Salad 104 Easy Vegan Garlic Noodles 106 Mushroom Burger

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

M E N TA L H E A LT H

88 Small Bits of Happiness

FINAL IMPACT

108 The Original Personal Trainer, Jack LaLanne

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INSPIRATION ISSUE 2024 VOLUME 33, ISSUE 3 A leader in the industry for 33 years, IMPACT Magazine is committed to publishing content provided by the best experts in their fields for those who aspire to higher levels of health and fitness.

VANCOUVER • CALGARY • TORONTO PUBLISHER & EDITOR-IN-CHIEF Elaine Kupser elaine@impactmagazine.ca GUEST EDITOR Chelsea Clarke chelseaxclarke@gmail.com ART DIRECTION & GRAPHIC DESIGN Marc Morin - Impello Inc marc@impello.com COPY EDITORS Louise Hodgson-Jones corsa.communications@shaw.ca Tom Lundteigen Emily Meyer emily@impactmagazine.ca SOCIAL MEDIA COORDINATOR Michelle Clarke michelletherunner@gmail.com CONTENT MARKETING MANAGER Aimie Wallace aimie@impactmagazine.ca ADVERTISING advertising@impactmagazine.ca LEGAL COUNSEL PRINTING DISTRIBUTION

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CONTACT IMPACT Magazine Head Office 2007 2nd St. S.W. Calgary, AB T2S 1S4 403.228.0605 SUBSCRIPTIONS $45 for one year, or $70 for two years (includes GST) impactmagazine.ca/subscriptions WEBSITE www.impactmagazine.ca

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The opinions expressed in IMPACT Magazine are the writers’ and not necessarily those of the publication. IMPACT Magazine advises you to consult your physician if you do not follow a regular fitness program. All content is the property of IMPACT Productions Inc. and cannot be reproduced in any form without written consent of IMPACT Productions Inc. © 2024 Impact Productions Inc.

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CONTRIBUTORS CHARMAINE BROUGHTON Charmaine Broughton is a cooking instructor, TV host and cookbook author based in Muskoka, ON. Her goal is to inspire people to get in the kitchen and recreate delicious and doable recipes with ease. She prides herself on living a healthy (and alcohol free) lifestyle, and she always leaves room for dessert. Find Charmaine’s cookbook Delicious & Doable: Recipe For Real and Everyday Life on Amazon. CHARMAINE_BROUGHTON

KIRSTYN BROWN With almost 20 years experience as a journalist, writer and editor in Toronto, ON, Kirstyn has written about pretty much everything (well, almost). While most of her work has been in service journalism, her favourite thing to write about has always been people. She is the co-creator and former Editor-in-Chief of STRONG Fitness Magazine, with work also appearing in Oxygen Magazine, Girls Gone Strong, Irreverent Gent and more. KIRSTYN_BROWN

ZUZANA FAJKUSOVA Zuzana is a Vancouver, B.C.-based-based health coach, the founder of activevegetarian. com and plantbasedacademy.ca and the author of the Vegan Weight Loss Manifesto and Plant-Powered Athlete. Zuzana is all about living a healthy, sustainable lifestyle, and one of her passions is to help educate people about the possibilities of nutrient-dense food, mindful movement and earth-friendly living. ACTIVEVEGETARIAN

JAMES FELL Calgary, AB-based James Fell is a former fitness columnist for the Los Angeles Times, Chicago Tribune, Chatelaine, and AskMen—but the first place he was ever published was in IMPACT Magazine back in 2009. After more than a decade of fitness writing, in 2020 he dusted off his master’s degree in history to switch to writing Sweary History. Most recently, he’s authored the bestselling book, On This Day in History Sh!t Went Down. Find his work at JamesFell.com. BODYFORWIFE

SELENE YEAGER Pennsylvania-based Selene Yeager is the host of the Hit Play Not Pause podcast and the Leader and Content Manager of feistymenopause.com. She is a best-selling professional health and fitness writer who lives what she writes as an NASM certified personal trainer, certified menopause coach, PN1 certified nutrition coach and lifelong athlete. FITCHICK3

CONTRIBUTORS Andrea Bowden, Charmaine Broughton, Kirstyn Brown, Marc Bubbs, Chelsea Clarke, Rachel Debling, Carol Dudar, Zuzana Fajkusova, James Fell, Michael Gregor, Rich Hill, Louise Hodgson-Jones, Matt Jordan, Anastasia Korngut, Mercedes Korngut, Maria Koutsogiannis, Dr. Matas Nakrosius, Emily Meyer, BrittanyMoran, Gareth Nock, Kalyn Swihart, Jessica Woollard, Selene Yeager. PHOTOGRAPHY Alice Carr, Amazing Day Photography, Amy Russell, Andre Morgan, Anna Liska, Arsenik Studios Inc, Barry Calhoun, Ben Owens, Cardas Photography, Chris Witwicki, Cole Parsons, Dave Laus, Derek Lewis, GJ Thompson Photography, Gord Weber, Graham Mckerrell, Hannah Cha, Hannah Zoe Davidson, Jen Knechtel, Julie Hodge, Kim Payant, Lisa Boshard, Maria Koutsogiannis, Meagan Broughton, Melanie Hillock, Mike Yoshida, Opal Photography Boutique and Executive Portraits, Moving Artistry Productions, Paula Wilson, Ronald Lee, Rosanne Woods, Ryan Grant, Saige Carlson Photography, Scott Harrald, Shari Love, Stiva Sinanan, Taryn Day, Tim Dardis, Todd Duncan, Traci Isenberg, Tyler Garnhamt.

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A New Year of Inspiration Elaine Kupser, Publisher & Editor-In-Chief elaine@impactmagazine.ca

eagerly anticipate the start of each new year, particularly because we usher it in with one of our reader- and industryfavourite issues, The Inspiration Issue, which introduces our newest Canada’s Top Fitness Trainers this year. In enjoying the content of this issue, my hope is that you find motivation that transcends the clichéd resolutions. Instead, let’s embrace the prospect of change, whether subtle or transformative. In 2024, let’s shed the weight of expectations, quiet the negative inner dialogue, and foster deeper connections with those we love. I have found that those of us entrenched in the fitness and sports industry, like so many industries, tend to be our own harshest critics. However, we’ve also collectively discovered ways to support each other, transcending geographical boundaries, whether in person or through the vast expanse of virtual connections. Our commitment extends beyond personal achievements to genuinely contributing to the well-being of others, helping them lead their best lives. This is where our celebration begins— by honoring those who set new standards within our industry. In this edition, we spotlight 30 of Canada’s Top Fitness Trainers, each contributing to our collective pursuit of optimal health and fostering community. This year’s nominations poured in from every corner of Canada, revealing success stories and accomplishments as well as struggles that were nothing short of inspirational. What unites these individuals is their compassion, non-judgmental nature, and unwavering commitment to enhancing the health and well-being of those around them.

This task was no small feat. I urge you to pay special attention to all of the nominees, as after two rounds of rigorous scoring, their final rankings were often separated by mere decimal points. This underscores the fact that each nominee is outstanding in their own right and well-deserving of recognition. The connections we have forged and seen forged in our industry have been priceless over the years. Enduring the uncertainties imposed by the pandemic only fortified these bonds, making them resilient and unbreakable. I extend a heartfelt appreciation to our Guest Editor, Chelsea Clarke, whose meticulous curation has been instrumental in elevating this issue from the initial nominee selection to the featured trainers. Chelsea’s expertise and dedication have not only enriched this edition with inspiration and education but also introduced fresh perspectives from expert contributors. Within these pages, we delve into topics ranging from life-long weight training to an intimate exploration of menopause, addressing the expectations and body shaming that often accompany the aging process. Our ‘Athlete with IMPACT’ stories are unfailingly inspiring, and we offer guidance to help you align (or realign) your nutrition. Let’s strive to cultivate a more caring and compassionate society, and empower ourselves to alter our course whenever and wherever we desire to become the individuals we aspire to be. As we continue on our 33rd year of IMPACT, I thank you, our readers and clients, for your unwavering support and loyalty. Together, we’ve forged a remarkable journey, and I look forward to discovering the growth and inspiration 2024 has to offer.

DIGITAL EDITION Didn’t get your hands on a favourite edition of IMPACT? Or maybe your best friend secretly borrowed it from you? No worries. Subscribe to our FREE newsletter and digital edition online at www.impactmagazine.ca

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FIRST IMPACT

Mindfulness can help you make healthier food choices The mind-body connection isn’t just for your workouts anymore BY CHELSEA CLARKE A Toronto, ON-based health and wellness writer whose work has appeared in Canadian Running Magazine, IMPACT Magazine, Optimyz, and STRONG Fitness Magazine. CHELSEA _ _CLARKE

hen life is feeling particularly frenzied, do you notice that you’re more likely to toss your healthy habits out the window? You’re not alone, according to a recent study published in JAMA Open Network, which found that when you’re able to stay present and mindful, you’ll have a much easier time making healthful food choices. In the study, participants who committed to an eightweek mindfulness-based blood pressure reduction program significantly improved their scores on measures of self-awareness. What’s more, they were much more likely to select heart-healthy foods in comparison to a control group. The mindfulness program included practicing skills such as meditation, yoga, self-awareness exercises, attention control and emotional regulation. At the end of the research period, those who practiced mindfulness reported an increased daily intake of fruits and vegetables by at least one serving per day. Additionally, they reported an increased awareness of interpreting signals from their own body, which may explain the desire to reach for more nourishing foods. “Participants in the program showed significant improvement in adherence to a heart-healthy diet, which is one of the biggest drivers of [high] blood pressure, as well as significant improvements in self-awareness, which appears to influence healthy eating habits,” says lead study author Eric B. Loucks, an associate professor of epidemiology, behavioral and social sciences, and director of the Mindfulness Center at Brown University. For now, researchers are continuing to study how different “doses” of mindfulness affect the program, as well as strategizing how to integrate their findings into a real-world setting—including eligibility for health insurance coverage, accessibility for different patient groups and flexibility for physicians.

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YOUR DAY, MINDFULLY Want to take control of your thoughts and stay in the present moment so you can harness the power of mindfulness? Here are some easy ways to weave it into your day. 1.

Get grounded while brushing your teeth. Instead of zoning out during this mundane activity, turn it into a mindful practice by feeling your feet on the ground, noticing the smell, flavour and texture of your toothpaste, and being aware of the sensation of the toothbrush against every tooth. 2. Stay present at the grocery store. Arguably one of the biggest tests of daily patience, being mindful of your sense of urgency in line at the grocery store can remind you to practice staying calm. This is the perfect time to check in with your posture, take slow, deep breaths, and remain positive when it’s your turn to interact with the cashier. 3. Avoid checking out during your workout. While you may be focused on your reps and sets, the steps your fitness instructor is calling out, or how many seconds you have left in your sprint, challenge yourself to be even more present during your next workout. This could include noticing the increased labour in your breathing, just how close you are to failure in each rep, or being aware of the rhythm your body settles into with each movement.

WORKOUT

A BALLET INSPIRED WORKOUT

No dance experience required! Become a rebel ballerina and improve your overall strength, endurance and fitness. BY KALYN SWIHART

GRAHAM MCKERRELL One of IMPACT Magazine's Canada's Top Fitness Instructors 2021 and 2023 and owner of Ballet Beats® in Calgary, AB. K ALYNSWIHART

BALLETBEATS

he marriage of ballet and fitness provides challenging exercises with amazing results both physically and mentally. Adding dance to your fitness routine can increase balance, strength, flexibility, endurance, grace, mobility and body awareness, as well as improved posture. The multi-tasking achieved when you add dance to fitness is at a much higher level than other fitness activities and challenges your brain to memorize movements and patterns. Another added benefit of dance is the music! Not only does it make working out that much more fun, but it adds energy, motivation and a challenge to use or develop musicality. Put on your favourite playlist to maximize the benefits and enjoyment of these exercises! Let's dance!

PLIÉ ON RISE

Position 1 Find Ballet 2nd position on a rise, heels slightly wider than hips. This is a turned-out position. Activate rotator muscles and remember that rotation comes from within the hip socket. Imagine your legs are like barbershop poles, actively rotating outward. Outside arm is in 5th position. The arm is slightly in front of the body with shoulders down. Position 2 Plié in 2nd position on a rise or simply bend the knees. Maintain the turnout throughout the movement, think knees back, bum in. Knees should be lined up over the middle toe, shoulders stacked on hips, core active. Complete this movement slowly 8 times. Option: add 8 pulses at the bottom of the plié and a hold for 8 counts. Repeat this sequence 3 times. Pro Tip: This exercise is a whole-body exercise and will help to build a strong core, legs, pelvic floor, ankles, feet and more. Find a song that encourages steady, mindful movements, and don’t forget to breathe.

OBLIQUE CRUNCH AT THE BARRE

Position 1 Standing at the barre, place weight on the supporting leg (leg closest to the barre). Extend outside leg to 2nd position, finding your own turnout. The rotation comes from within the hip socket. Ensure the inside of the heel is visible from the front. Outside arm reaches overhead toward the barre in 5th position. Position 2 Activate your oblique muscles to bring knee and elbow to touch (or as close as possible). Return to starting position with control. Complete this movement slowly and fully 16 times. Pro Tip: Focus on posture and not sinking in the supporting hip. Option: add a 3 lb. weight and ankle weights. •

COUP DE PIED TO ARABESQUE THROW

Position 1 Face the barre or chair, bend the supporting leg and place the working leg just below the calf in a coup de pied position. Knee is reaching back as heel presses forward to avoid sickling (supination or inward curving of) the foot. Arms are in ballet 1st with elbows lifted and back muscles engaged. Position 2 Extend the working leg as high as possible while straightening the supporting leg. Hold barre for support. Return to starting position, using the core to find the position with precision. Complete this movement at a vigorous tempo 16 times. Pro Tip: To assist with balance, hands can remain on the barre in both positions. There is a coordination element in knowing when the leg is bent or straight. When the working leg is bent, the supporting leg is straight and vice versa. Brain gym!

FIFTH POSITION INNER THIGH MAT

Position 1 Begin lying on your back, legs extended toward the ceiling, feet stacked directly on top on the hips. Find Ballet 5th position by crossing the legs. The legs are in a turned-out position, rotation from the hip sockets. Point the feet and think of energy out of the toes. Position 2 Open the legs as wide as possible, trying to keep the legs straight. Flex the feet when bringing the legs back to starting position and point the feet again. Pro Tip: If this is a challenging position, elevate the hips by placing hands under glutes or folding a mat to prop the hips up. This creates additional space for the hamstrings.

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WE CAN HELP YOU KEEP YOUR NEW YEAR’S RESOLUTION THIS YEAR M N P C E N T R E . CO M

WORKOUT

KETTLEBELL & SUSPENSION

TRAINING WORKOUT

A combination designed to elevate your fitness BY GARETH NOCK

SCOTT HARRALD One of IMPACT Magazine's Canada's Top Fitness Instructors 2023, and co-founder of The Nock Academy in Stouffville, ON. THENOCK ACADEMY

s we kick off a new year, get ready to dive into this amazing, full body workout that utilizes two of the most versatile pieces of equipment out there in the fitness world. This suspension trainer and kettlebell workout truly covers all bases. Utilizing both tools you will perform all major movement patterns: the squat, the lunge, the hinge, pushing, pulling and a plank. The kettlebell weight can be adjusted to the most appropriate weight for you and the suspension trainer can not only challenge your stability but also support you further when needed. With just four exercises, this incredible, complete workout will not only build multi-dimensional strength, it will also leave you feeling empowered and improve the function of your whole body!

SUSPENSION TRAINER LUNGE WITH KETTLEBELL 3 sets x 8 reps on each leg, 1 min rest between sets

1. Stand upright with one foot in the suspension trainer foot cradle. Hold a single kettlebell in the same hand as the elevated foot. 2. Lower the back knee towards the floor, keeping the front knee in line with toes. 3. Return to the top position by driving the front foot into the ground

SUSPENSION TRAINER CHEST PRESS TO ROLLOUT 3 sets x 8 reps, 1 min rest between sets

1. Start with your hands in the suspension trainer handles, arms extended in front of you. 2. Take a step back to bring the body to a 45-degree angle. Throughout the exercise, keep heels lifted and shoulder away from the ears. 3. Lower your chest between your hands, maintaining a long spine and braced core, and return to the top position. 4. Extend your handles forward and upwards, keeping the arm straight. Maintain a long spine and braced core. 5. Return to start position.

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SUSPENSION TRAINER SQUAT TO OVERHEAD PRESS 3 sets x 8 reps on each arm, 1 min rest between sets

1. Start with one hand in the suspension trainer handle and holding a kettlebell in the other. 2. Lower the hips back and down into a squat position, maintaining good spine alignment. 3. As you stand up and return to the top position, press the kettlebell directly upwards to an overhead position, keeping your core braced. 4. Return to start position.

KETTLEBELL SINGLE LEG DEADLIFT TO ROW

3 sets x 8 reps on each side, 1 min rest between sets

1. Start in an upright standing position, holding a kettlebell in your right hand. 2. Tip forward from your hips while lifting your right leg behind you, maintaining a long spine and braced core throughout. 3. At the bottom position, pull the kettlebell towards you keeping the elbow in and squeezing your shoulder blade in towards your spine. 4. Lower the kettlebell and return to the upright start position.

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FITNESS

Five Questions to Ask When Hiring a Trainer A fitness professional has the potential to change the way you feel, look and think. Here’s how to choose the right one. BY ANDREA BOWDEN, MS CARDAS PHOTOGRAPHY An Arizona-based fitness professional and coach to trainers, she works with an interdisciplinary health care team to help all bodies function optimally.

hen you’re ready to hire a personal trainer, you want someone who can push you to a higher level of fitness, or propel you through a great athletic achievement— you want someone who can help you be better. But determining the right person to work with is no easy task, and considerations such as their qualifications, methods and rates are just the tip of the iceberg. By hiring a fitness professional, you are gambling with precious time, money and vulnerability, which means the decision cannot be taken lightly. It’s in your best interest to conduct an interview with them to ensure all your questions have been answered and that this trainer is the best fit for you. When you’re prepared to make that investment, here are five interview questions to ask.

1. WHAT IS YOUR TRAINING BACKGROUND AND EDUCATION? Anyone you hire should have some sort of education and experience in exercise science and exercise adherence. When discussing the educational and professional background of your potential coach, look for answers that agree with your values about intensity, effort, focus, technique, communication style and even sense of humour.

2. WHAT MOTIVATIONAL TECHNIQUES ARE YOU GOING TO USE TO HELP ME STAY CONSISTENT? There are several science-backed methods coaches can use to boost your motivation. Here are three: • Theory of planned behaviour (TPB) This method predicts intention to engage in an activity by examining beliefs concerning attitude towards it, how you’ll be perceived by others, and how in control you are of making a change.

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•

Self-determination theory (SDT) This method addresses the basic psychological needs of autonomy, competence and relatedness. In order for actions to be self-directed, you need to feel like the behaviour is completely up to you, that you are competent to make the change and that there is a community of others around you who are doing something similar. • Goal-setting theory This theory addresses the specificity and difficulty of the goal. A goal that is very specific and more difficult, to a degree, is more likely to be sustained. Through a questionnaire and/or interview process, the trainer can learn where you stand now, and throughout the training sessions, coach you toward a position of greater self-directed motivation using some of the plethora of research around these theories. If your coach is not using science-backed methods to keep you motivated, consider moving on.

3. WHAT GOAL-SETTING TECHNIQUES ARE YOU GOING TO USE TO HELP ME REACH MY GOALS? You’ve likely heard of SMART (specific, measurable, attainable, relevant, time-bound) goals, but it’s not the only method out there. Some have to do with focusing on behavioural changes (transtheoretical model of behaviour change, or TTM), while others break down the barriers you’re likely to face along the way (goal, reality, obstacles, way-forward, or GROW). None of the techniques in goal-setting are contrary to one another, and several overlap, so you can feel safe utilizing any of them. For example, naming a specific, measurable goal is an integral component of any goal-setting technique, and identifying obstacles is another common feature.

Andrea Bowden instructing a client.

Where art meets science is how well your trainer can pivot within the nuances of each technique. That’s why satisfying the first question is so important. If you two have similar values, weaving throughout techniques goes smoother.

Assessments are almost infinite. Depend on a trainer who can give you examples of how she/he has utilized several with past clients.

4. HOW WILL YOU SUPPORT ME IN MY PROCESS?

5. DURING YOUR FITNESS ASSESSMENT, DOES THE TRAINER USE MOTIVATIONAL INTERVIEWING TECHNIQUES?

The support you get is determined by the goals you set. No goal starts without an assessment of where you are now. The coach should be able to employ several objective and subjective assessments to not only track your progress, but keep you accountable in a variety of ways—more than just the number on the scale or the weight on the barbell. Objective assessments include tests such as your 5 kilometre running pace, five-rep max deadlift or Vo2 max, while subjective assessments might include your perception of how you feel in everyday activities such as taking the stairs instead of the escalator, waking up in the morning or playing 18 holes on your favourite course.

Notice if she/he gives you eye contact, mirrors your body language, responds with active listening skills and asks questions about you rather than spending time talking about their accomplishments. Remember, this is your investment. Never feel obligated to pay for training just because someone took you through a fitness assessment. The right fitness professional has the potential to change the way you feel, the way you look and the way you think. So take your time, ensure your questions are answered, and above all, trust your gut instinct.

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FITNESS

Slow it Down

It's the time of year to aim high in your health pursuits. But an all-or-nothing approach may do you more harm than good. BY RACHEL DEBLING Toronto, ON-based freelance writer with a focus on health, wellness and travel. RACHEL _DEBLING

e all know that the new year can bring with it an increase in pressure to hit the gym. Add to that the constant stream of (often heavily filtered) #fitinspo on all our socials, and you can be left thinking that you need to be active 12 of your 16 waking hours. Even the thought of keeping up with your daily mediation practice can be cause for anxiety—exactly the opposite of what you had first intended. But whether you’re ramping up your efforts to reach a new goal or have made a resolution to overhaul your usual fitness regime, an increasing amount of researchbacked evidence cautions the effects of going too hard, too fast. Instead, it points to the importance of slowing down and easing in to get the most out of your endeavours. Need convincing? These are three reasons to adhere to a “less is more” attitude.

FATIGUE CAN SET IN You know the feeling: your workouts feel longer and more draining, and not necessarily in your muscles. Somewhere deep, in your gut, or in your head. Fatigue comes for us all at some point, and it can catch up to us even quicker if we are actively ignoring the signs because we’re loving the strength gains we’re making. “Everyone used to talk about cortisol or adrenal fatigue when it came to overdoing it in the gym,” says Bryan Smith, a certified personal trainer based out of Gym on Locke in Hamilton, Ont. “The more basic terms of fatigue are a general feeling of exhaustion, or if you find yourself constantly sore when you lift.”

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And your brain can be affected too. A 2023 review published in Sports Medicine – Open found that endurance athletes who overtrained also saw a reduction in their cognitive performance—not ideal when you’re training for your goals.

QUITTING BECOMES TEMPTING Jacque Crockford, DHSc, an ACE-certified personal trainer and performance coach, knows all too well the negative effects of overtraining, and not just by observing her clients: she is a former Kansas State University rowing team member and a current triathlete. According to her, diving headfirst into a routine can be detrimental to longevity. “If exercise intensity, duration or volume progress too quickly, it may result in injury or overtraining,” she explains. And while this sounds bad enough, it can get worse. She adds, “This can cause exercisers to lose motivation and discontinue an exercise program altogether.” It makes sense—why would you want to continue with a plan if it’s causing you pain, sapping your energy and taking up all your time? This is another reason to enter a new routine slowly. “When someone comes in to see me for a consultation, they are usually incredibly motivated to make a change,” says Smith. “We go through the assessment, and then as we go through our first workout, the question I hear more often than not is, ‘That's it?’” But as an expert, he knows that going from zero to 60 isn’t good for anyone— even those looking towards lofty goals.

YOUR RESULTS MAY SLOW Even if you are operating at the peak of your fitness, diet and mindfulness game, everyone—you included—needs a break. Recovery is as important as the time you put in at the gym, in the kitchen, or on the mat, if not more so. “What people don't realize is that changes happen when you are recovering, sleeping, eating proper meals, etc.,” says Smith. “As a general rule, if you do plan on going to the gym every day, there are a few things that you can do to promote growth and to ensure that you're getting the most out of your sessions.” Bryan suggests following the rule of five days of resistance training and two days of cardio, mobility work, or foam rolling. And switch it up: try two days flexing, one day cardio-only, three days lifting (working different body parts on successive days, push-pull splits, or functional full-body workouts) followed by another day of cardio or active recovery. This should allow you to keep getting that adrenaline high without getting burnt out. Though it’s not glamourous, easing your body into a new exercise or wellness routine and taking regular breaks is just as important as pushing yourself during the time you exercise. As Crockford notes, “Balance is important in life, and physical activity and wellness are no exception. If something that is intended to make you happier, healthier and ‘more well’ is no longer doing those things, it is likely time to consider adjusting the routine to better align with a balanced lifestyle.”

FOUR WARNING SIGNS OF OVERTRAINING Worried you’re overdoing it? Here’s how to tell if it’s time to switch to a “less is more” mindset.

1. You’re feeling guilty. “The gym should be a place for you to relieve stress, not create more if you don't go for a day or two,” says Smith. 2. You can’t sleep or eat as you used to. “Overtraining can lead to physical changes that can affect other aspects of your life,” says Crockford, “leading to poor sleep, difficulty recovering, elevated resting heart rate, and decreased appetite.” 3. Your demeanour changes. According to Crockford, “Overtraining can be identified by several emotional and physiological changes, including decreased motivation, low energy and poor mood.” 4. You are consumed by your routine. “If it's becoming something that you aren't necessarily looking forward to, it's too much,” says Smith. “Fitness should bring benefit to your life so that it’s a positive habit, not overdone in a way where it becomes an obsession.”

FITNESS

Game On

Team sports offer body and mind benefits far superior to just calorie burn. Here’s how to get started at any age. BY KIRSTYN BROWN A Toronto, ON-based journalist, writer and editor with nearly 20 years of experience, whose work has appeared in STRONG Fitness Magazine, Oxygen Magazine, Girls Gone Strong and more. KIRSTYN_BROWN

Team-sport participants had better physical and social functioning, mental health, vitality and life satisfaction.

s we become adults, we tend to give up a lot of the things we enjoyed as kids. Whether it’s roller skating, dancing or playing an instrument, our once-favourite activities inevitably fall to the wayside when we hit our mid-twenties. This is especially true when it comes to playing sports. A recent survey by the Canadian Fitness and Lifestyle Institute found that only 27 per cent of adults participated in a sport in 2019-2021, and only 23 per cent did so on a weekly basis. Yet, current data also suggests that most of us—around 75 per cent—played sports as kids. So, what gives? “Adults tend to gravitate towards the exercise space,” says Drew Mitchell, director of Physical Literacy at the Sport for Life Society in British Columbia. “Going to the gym, going for a swim, going for a hike…these would be more in the exercise space versus organized sport, which a lot of people still view as being either for professionals or kids and youths, and not adults.” That’s not to say that your gym workouts or daily jogs aren’t beneficial, but those who stick to solo forms of exercise could be missing out on a ton of additional mind and body benefits that come with team or organized sports. On top of the calorie burn, improved cardiovascular health, lowered stress levels and boosted mood that’s associated with regular exercise, there’s also the psychological benefits that playing on a team provides. A 2013 report by the International Journal of Behavioral Nutrition and Physical Activity found that team-sport participants had better physical and social functioning, mental health, vitality and life satisfaction compared to gym-goers and walkers. The study authors credited these extra benefits to the social connectedness, community, self-esteem and peer bonding. “Covid has clearly shown us that we are social beings. We need to be connected to others, and we need to keep our bodies moving on a regular basis, or our mental health suffers,” says Mitchell. “When we’re talking about sport, especially team sport, being a part of a group and having that social connection motivates you to be there more often. It also increases your confidence, and it gives you a general level of satisfaction.” This was certainly the case for Meghan Burrows, a thirtysomething mom, fitness coach and negotiator for Doctors of BC in North Vancouver, who joined a competitive women’s soccer team in September 2023. After having her baby the year prior, she was looking for a source of exercise and motivation—and wound up getting a whole lot more. “I’ve noticed that I have more patience because soccer is a strategic game,” she says. “I’ve also noticed that I am

happier and look forward to how I am going to feel post-game, regardless of the weather conditions or score.” But for Burrows, the perks of playing a sport don’t stop when she’s off the field. She notes that her desire to show up for her team has inspired her to make healthier choices between games, including drinking less alcohol, eating mindfully, getting proper rest and working out consistently. “Playing soccer also required me to be more consistent with my mobility and strength routines, so I can remain injury-free and enjoy playing for a long time,” she says. Of course, there are many reasons why adults hang up their cleats (or gloves, or skates). According to a 2015 Harvard study, the top three reasons people over the age of 26 quit playing sports are health reasons, a lack of time, or a lack of interest or motivation. Luckily, plenty of sports clubs, organizations, and community centres offer ways for adults to engage in sports, regardless of their age and athletic ability. Whether it’s a highly competitive team or a Friday-night beer league, many of the benefits are the same. “I believe absolutely anyone can play a sport,” says Mitchell. “To me, adulthood is not the barrier.”

GET IN THE GAME Want to get involved in a team sport? Follow these tips for getting started. 1. 2.

Start with your local community centre. Many offer open gyms, drop-in games, or recreational sport programs tailored to adults. Attend an adult skills clinic in the sport you want to play before committing to a team. Google clinics in your area run by local sports clubs and sign up for one to find out where you’re at physically. (You might even make friends or find a team to join.) Contact former teammates. “If you’ve played before, check in with your old teammates and see what they are up to,” says Burrows. They may be looking for new players or know a team that is. Consider lower-intensity or modified sport. Plenty of organizations offer adaptive, low-impact, or “age-appropriate” leagues for various age groups. “It’s all about your attitude,” says Burrows. “If you are willing to show up, there will be people there to guide you and make you feel welcome.” Think outside the box. There are plenty of sports outside of the ordinary, so consider trying something new. Ultimate frisbee, pickleball, curling, bowling, and bocci ball are all gaining popularity, especially among adults. Join with a friend. Or don’t. “Don't feel nervous about going alone,” says Burrows. “You will feel among friends once you get there.”

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Class of

2024 FUELED BY

– JANUAR

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RY IO

RY UA SSUE

INS

NOMINATED TRAINER

202

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THE

202

2024

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While the pandemic is no longer top-of-mind, for many, its ramifications still linger. Small-group training, boutique studios and online sessions still reign supreme even as we see a return to our regularly scheduled fitness routines. And what’s more, personal trainers need to be zeroed in on mental health elements just as much as physical factors—many clients are still experiencing symptoms of isolation, loneliness and anxiety. Now more than ever, they’re turning to the reliability and camaraderie that they experience through their most trusted endorphin-boosting source. And on that note, in recent years, the definition of health and wellness has been cracked wide open—and trainers are, wisely, taking note. The notion that health only extends to body composition is outdated, and frankly, a little dangerous. Trainers are now embracing and educating the gamut of what it means to be “well,” including sleep hygiene, whole-food nutrition, cross-functional mental health support, community-building practices and so much more. And while we love to see this holistic approach to wellness, it also means that the fitness industry has

INS

t’s an exceptional time to be in the fitness industry.

THE

BY CHELSEA CLARKE AND ELAINE KUPSER

•

Meet the Class of 2024

2024

FEATURED TRAINER

SSUE

– JANUAR

become even more saturated with top-notch experts across a mind-boggling array of fields of study. Translation: It’s never been more challenging to stand out in the fitness industry. But this year’s top trainers from across Canada have done exactly that. We’re beyond proud to bring you 30 of this year’s stand-out trainers—fully vetted and hotly debated by our in-house staff and esteemed panel of experts. It was by no means an easy decision— Canada is brimming with exceptional talent. And while you’ll learn that all selected top trainers are unique in their own ways, it’s undeniable that they all have one thing in common: They’re an important part of moving the industry forward. From embracing the latest wellness techniques, to deploying science- and researchbacked methods, and finding innovative ways to make fitness more inclusive and accessible for all, these leaders are ensuring that even through challenges, the fitness industry will not get left behind. Just as they tell their clients, it’s the obstacles that make us stronger. And through any obstacle they’ve faced, globally or within their own industry, these trainers’ commitment to evolution will pave the way for both their clients, and generations to come. And they’ll be stronger for it, in every definition of the word.

Congratulations to All Nominees Sean Allt, Julie Anderton, Kalan Anglos, Danny Arnold, Justina Bailey, Jodi Barrett, Denise Beatty, Connie Beaulieu, Sarah Bellwood, Jesse Benson, Nathan Bodewitz, Bess Bodewitze, Torrie Borland, Rosalie Brown, Cassidy Carson, Steve Carter, Donna Cheong, Andrew Coates, Jonathan DeWolfe, Rahamata Diomande, Zhana Dmitryuk, Andy Drakopoulos, Zita Dube-Lockhart, Jenn Farrell, Hannah Fletcher, Laura Flood, Tammara Francis, Paul Galloro, Rebecca Garland, Jessica Gerlock, Mercedes Gold, Ryan Grant, Leah Haley Fanning, Chad Halford, Krista Hancock, Toni Harris, Yana Hempler, Rich Hill, Julie Hodge, Morgan Hodge, Nico Isagawa, Devon MD Jones, Catherine King, Vanessa Klassen, Magdalena Kordiuk, Arseniy Kruglikov, Natalie Kwong, Daniel La-Lac, Carla Mia Lalonde, Noelle LeBlanc, Natalia Lecours, Hanna Lenskis, Carrie Light, Petra Mace, Jennifer MacEwen, Samantha March, Rafal Matuszewski, Cory Maystrowich, Micaela McIntosh, Cora Morrison, Sherri Motohashi, Nadine Moxon, Mitch Murphy, Paul Nam, Tony Nguyen, Jennifer Niel, Nicky Nock, Kat Ostroumova, Miranda Ouellet, Diana Parnell, Kaye Peñaflor, Erin Phelan, Trevor Pickett, Nicole Rakowski, Christina Relke, Ace Rodriguez, Melissa Rowe, A. Johnny Rupani, Amy Russell, Scott Salling, Shannon Sawicki, Melissa Schaffer, Quinn Schell, Corey Scott, Stephen Sinanan, Vyshnavi Sivakumaran, Nathan Skoufis, Kyle Solly, Geoff Starling, Ali Syed, Andrea Tam, Tia Tangen, Matthew Taub, Daniela Tempesta, Jessica Thomas, Fyonna Vanderwerf, Mia Whittemore, Devin Wolfe, Wesley Wood, Rosanne Woods, PJ Wren, Beth Yarzab, Cindy Yu, Ania Z.

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ZITA DUBE-LOCKHART | 43 Co-owner of Action Potential Fitness Edmonton, AB ZITA.DUBELOCKHART

ZITA DUBE-LOCKHART

ANNA LISK A

ita Dube-Lockhart integrates her background in psychology, sociology and exercise science to help her clients work through barriers such as disability, chronic pain and social stigma. “Using evidence-based, multidisciplinary tools such as acoustic vagus nerve stimulation, heart rate variability training, somatics and self-compassionbased psychobehavioural strategies, my goal is to help others discover how movement provides the foundation for radical healing of the mind, body, spirit and community,” she says. Zita is the co-owner of an award-winning fitness facility dedicated to increasing accessibility for all bodies, nationwide.

‘Everybody is welcome’ is more than a catchphrase— it represents a meaningful culture of accessibility, inclusion, diversity, and social equity.

IMPACT MAGAZINE I Inspiration Issue 2024 I 35

REBECCA GARLAND | 46 Owner of Élan Performance Calgary, AB ELAN_PERFORMANCE

ELAN PERFORMANCE

TIM DARDIS

hrough her programs, Rebecca Garland supports each woman’s growth and healing journey by helping them build powerful bodies, feel confident in their own skin and live their most authentic, joyful lives. “With over two decades of experience in strength and conditioning, personal training, nutrition and Pilates, I’ve devoted my career to the wellness and empowerment of women,” she says. “Fitness is more than just physical prowess. It invites transformation, empowering us to shape not just our bodies, but our entire being.”

Fitness offers a pathway to self-discovery, resiliency, healing, empowerment, connection, and living authentically and courageously.

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RYAN GRANT | 49 Owner of Krank Fitness Calgary, AB RYANGRANTFITNESS

KRANK FITNESS

RYAN GRANT

ith 30 years of experience, Ryan Grant specializes in holistic well-being through personalized programs that prioritize individuality, education and consistency. Grounded in recognizing unique goals and limitations, Ryan empowers his clients to understand how their lifestyle choices affect their health, while emphasizing gradual progression for long-term success. “I view my role as that of an educator as much as a trainer,” he says.

Being a fitness trainer allows me to combine my love for fitness with my desire to make a positive impact on people’s lives, guiding them towards a healthier, more fulfilling future. IMPACT MAGAZINE I Inspiration Issue 2024 I 37

TONI HARRIS | 47 Co-owner of Action Potential Fitness Edmonton, AB TONI_HARRIS_FITNESS

TONI HARRIS

ANNA LISK A

ransgender trainer Toni Harris has dedicated their career to fostering an inclusive and accessible community. “I believe that everybody has an individual story to tell and that the adaptations we have made over the course of our lives are protective responses that can be re-coded through specific, well-designed, trauma-informed strategies that address the dual mechanics (mind/body) of pain,” says Toni. Toni primarily works with clients experiencing chronic injury, pain, mental health issues and minority stress, as well as transgender individuals whose programming considerations may include postural distortion and the physiological outcomes of gender-affirming garments, hormone therapies, and surgeries.

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I feel called to share my learnings with others and to spread the word of how fitness and exercise can act as gateways towards selfacceptance, self-celebration and self-growth.

RICH HILL | 33 Owner of RK Athletics Edmonton, AB RK ATHLETICS1

RK ATHLETICS

SHARI LOVE

eavily involved in sports and athletics his entire life, Rich Hill serves clients from all backgrounds with goals ranging from weight management to enhanced performance. Rich’s approach to programming for his clients involves recognizing that they are each athletes in the game of life—but deeper than that, he aims to help make their fitness efforts as sustainable as possible, while supporting them in remaining independent through all life stages. “I strive to empower and educate my clients to the point where they no longer need to work with me, but they can choose to do so if they are enjoying the process,” he says.

I want to help people chase every opportunity in life and be physically able to do anything they want.

JULIE HODGE | 52 Owner of Julie Hodge Fitness Okotokes, AB JULIEHODGEFITNESS

FIT OVER 40 WOMEN

JULIE HODGE

fter 33 years in the fitness industry, Julie Hodge has evolved her niche into helping women in every stage of menopause. “I became a trainer because I have always been in love with the magic of how our bodies move,” she says. “I believe that everybody is an athlete and that through focus, training, commitment, consistency and trusting our bodies’ innate wisdom, we can all cultivate better movement.”

Health is a gift not enjoyed by all, and I believe that we should never take it for granted.

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CORY MAYSTROWICH | 47 Trainer at Urban Athlete Fitness Calgary Calgary, AB CORYMAYSTRO

TRIGGER IT PERSONAL TRAINING

LISA BOSHARD

ory Maystrowich takes his whole client into account—from providing accountability and the right motivation, to deeply personalized programs for each individual. For Cory, a client’s goals are just the starting point—he also considers factors such as strengths, weaknesses, nutrition, time, energy, sleep and stress levels to create the perfect program. “My training philosophy is more than just coming to the gym,” he says. “It’s about a lifestyle balanced with energy, strength, endurance, nutrition, recovery, family and happiness.”

I feel very grateful to have my clients put their time, energy and trust in me to help them on their health and fitness journeys.

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TONY NGUYEN | 33 Owner of F.R.E.E. Fitness Inc. Edmonton, AB F.R.E.E.FIT

FREE FITNESS INC

HANNAH CHA

trainer since 2014, Tony Nguyen’s approach doesn’t just take body composition into account—he’s just as concerned about boosting his clients’ confidence and overall well-being. “I help inspire my clients to rise above challenges, pushing the boundaries of their physical and mental capabilities,” he says. “Above all, I am committed to empowering my clients by instilling confidence in the gym through manageable exercise and nutritional routines. Through these pillars, I help guide individuals toward a transformative fitness experience.”

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I believe that health and wellness are key to building strong, productive and happy community members.

DEVIN WOLFE | 37 Owner of Renegade Training Company Calgary, AB RENEGADE_Y YC

RTCY YC

COLE PARSONS

evin Wolfe believes that all exercise—whether you’re an athlete or not—should stem from a deep understanding of foundational movement patterns. “I implement properly dosed strength and conditioning methods into my clients’ lives, no matter their age, so they can reap not only performance and body composition benefits, but more importantly, better health and longevity for the rest of their lives,” he says. Above all, he’s proud of the community he’s built. “Every day that I get to see my team and our clients in the gym crushing it is memorable to me.”

I became a trainer so I could take all the great things about different modalities and apply them to our clients, so people can fall in love with fun and challenging training that is driven by results.

DR. ROSANNE WOODS | 58 Trainer at MNP Community and Sport Centre Calgary, AB DR.ROSANNEWOODS

DR. ROSANNE WOODS

ROSANNE WOODS

osanne Woods knows that each of her clients’ journeys are unique, and she’s made it her mission to provide them with the tools they need for vibrant longevity. In each of her own life’s stages, from athlete to mom, and now in midlife, she recognizes that fitness serves evolving needs and definitions—something she champions in her training. “As a trainer, it is my job to focus on the whole person, so they feel heard and understood while recognizing their vision of fitness may be different than mine, based on where they are at in their life,” she says.

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A strong body is the foundation of quality of life and independence for meaningful longevity, so it is inherently the goal we should all be striving for as we age.

SEAN ALLT | 38 Owner of Backcountry Strength Chilliwack, B.C. SEANALLTCPT

SEAN ALLT

TODD DUNCAN

ith more than 15 years of experience in the industry, Sean Allt has found a unique niche that draws clients with adventurous spirits. “Whether you’re preparing for your very first venture into the backcountry, getting ready for the upcoming ski season, gearing up for a world-class bucket list adventure, or anything in between, I can help ensure you’ve got the strength, endurance, and mental skills to be successful on your quest,” he says. For anywhere life takes them, Sean’s goal is to empower his clients with the skills, tools and habits they need to lead a fulfilling life of adventure.

I utilize a habit-based approach when coaching my clients, working to add one piece to the puzzle at a time in order to ensure that changes are sustainable long-term.

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JESSE BENSON | 39 Owner of Fit Integrated Wellness Vancouver Vancouver, B.C. FIT.INTEGRATED

FIT INTEGRATED

BARRY CALHOUN

ith two decades in the fitness industry, Jesse Benson aims to accommodate all clients’ needs, from creating 30-minute personal training sessions to offering online coaching, and now, leading an integrated health and fitness facility. “My life is devoted to personal training, with a belief in making clients’ needs the ‘North Star’ of decision-making,” he says. “Elevating our industry isn’t about new trends—it’s about mastering the fundamentals and prioritizing comprehensive client care.”

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My career embodies holistic well-being, emphasizing strength, resilience and lasting positive change.

CASSIDY CARSON | 25 Trainer at House of Trainers Port Coquitlam, B.C. FOCUSEDFITNESSBC

FOCUSED FITNESS BC

JEN KNECHTEL

assidy Carson is dedicated to helping members of her community build strength and self-esteem through fitness. Undergoing a transformative experience of her own, Cassidy found confidence and empowerment through exercise—something that comes full circle in the volunteer work she does to create an educational, safe space for high school girls as she guides them through workouts. “When my clients enter the gym, whether it be for the first time or the hundredth time, I aim to provide them with a training session that simultaneously builds their strength and self-esteem,” she says.

As a trainer, I get so much satisfaction from seeing growth in both my clients’ strength and confidence.

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HANNAH FLETCHER | 41 Owner of Hannah Fitness Vancouver, B.C. HANNAHFITNESS

HANNAH FLETCHER

SCOTT KUO

annah Fletcher’s training style is all about positivity through self-compassion, healthy nourishment, encouragement and connection. “When clients make progress with their physical well-being, their selfassurance flourishes, helping them believe that they are capable of attaining even greater aspirations in their lives,” she says. “I’m always in their corner, rooting for them 24/7.”

I coach others with the realization that anything is possible for each and every one of us; we can fuel our determination and resilience, and ultimately shape the trajectory of our lives.

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MORGAN HODGE | 33 Owner of Function Health Club Port Coquitlam, B.C. _MORGANHODGE_

COACH MORGAN HODGE

BEN OWENS

organ Hodge’s approach to training focuses on the transformative power of physical activity combined with emotional and psychological healing. A speaker and author in the fitness industry, his methods aren’t just about achieving physical results—he’s concerned with empowering his clients to overcome any obstacle. “I am committed to guiding each individual through their unique wellness journey, making physical training a conduit for deeper, holistic healing and personal development,” he says.

My holistic approach focuses on using movement as a healing tool, especially for individuals impacted by trauma.

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CATHERINE KING Owner of West Coast Conditioning Vancouver, B.C. WCCONDITIONING

WC CONDITIONING

RONALD LEE

atherine King has been in the fitness industry since 2003, and she believes that whether you are rehabilitating from an injury, reducing aches and pains or improving performance, physical activity is beneficial for everyone. “My mission is to motivate, educate, and change people’s lives,” she says. “I incorporate research-based knowledge and experience to light the path for clients to follow towards a healthy, happy life.”

I became a fitness trainer for the love of movement and to share that love of movement with others.

RAFAL MATUSZEWSKI | 33 Trainer at Rebound Sport and Spine Langley, B.C. RAFMATUSZEWSKI

RAFAL MATUSZEWSKI

AMAZING DAY PHOTOGRAPHY

afal Matuszewski believes that movement isn’t just motion—it’s medicine. “The key to elevating life quality for many grappling with pain lies in the simplicity of movement itself,” he says. His approach? Starting from the ground up. “I coach patients and clients by establishing foundational movement patterns before pushing the limits.”

For me, exercise stands as a beacon—an unparalleled tool to uplift individuals both physically and mentally, enriching their lives profoundly.

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AMY RUSSELL | 36 Trainer at Function Health Club Port Coquitlam, B.C. AMELRU

AMY RUSSELL

my Russell brings over a decade of experience to her career, and while her background is rooted in martial arts and wrestling, it’s the impact she makes beyond the confines of the gym that keep her clients coming back for more. “My approach to training is holistic, encompassing not just the physical, but also the mental and emotional aspects of well-being,” she says. “Through compassionate coaching, I help my clients build not only their physical capabilities, but also their mental fortitude, creating a harmonious balance that extends well beyond the gym.”

I help clients tap into their inner strength, unlock their potential and embrace a life brimming with vitality, self-assurance, and endless possibilities.

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SCOTT SALLING | 40 Owner of F.I.T. Academy Port Coquitlam, B.C. FITACADEMYCANADA

SALLINGFITACADEMY

SAIGE CARLSON PHOTOGRAPHY

n Scott Salling’s career, he’s had the opportunity to work with clients from a variety of backgrounds, including those recovering from surgery, cancer survivors, major weight-loss transformations and budding athletes preparing for sports scholarships. But the aspects that set him apart from the competition have little to do with physical feats; rather, he’s firm in his responsibility as a leader. “As a personal trainer, I do not believe this is a position of authority, but one of leadership,” he says. “Paying our knowledge and experience forward to up-and-coming fitness professionals as well as our clients, I believe is the foundation of building trust.”

Establishing the trust of our clients and creating a healthy and inspiring work environment for our professionals is what matters most.

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PJ WREN | 54 Owner of Fitness with PJ Tsawwassen, B.C. FITNESSWITHPJ

FITNESS WITH PJ

TYLER GARNHAMT

J Wren’s mission is to empower women over 40 to be fit and fierce—and it’s working. She’s grown her YouTube reach to over 100,000 subscribers and has even created a fitness app specifically for this demographic. “I’ve experienced the struggle between societal expectations and aging gracefully firsthand,” she says. “This realization has led me to develop a deep understanding of how we can all navigate the aging process with poise, power and a strong sense of individuality.”

I’m dedicated to reminding women that age doesn’t define their strength.

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CONNIE BEAULIEU | 48 Owner of Sweat Inc. and Founder of Activate Academy Ottawa, ON CONNIEBFIT

CONNIE BEAULIEU

GORD WEBER

ince 1999, Connie Beaulieu has influenced thousands of lives through training. She develops efficient, effective and sustainable programs for her clients that motivate them to find their “inner athlete.” “I’ve made it my mission to help as many people as possible realize that fitness training and lifestyle management will give them the strength and energy they need to experience a life filled with joy and fulfillment—a high-performing life,” she says.

It’s about wanting more for your health and not settling for less.

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PAUL GALLORO | 43 Online and In-Home Trainer Innisfil, ON PAULGALLORO

PAUL GALLORO

MELANIE HILLOCK

aul Galloro’s integrative approach to fitness includes four pillars: preventative health, nervous system regulation, emotional intelligence and community. “My vision is to see fitness spaces move beyond ‘shaping bodies,’” he says, noting that his style of training comes from a place of compassion. To drive home his message and to ignite more opportunities for conversation in the fitness community, he’s cofounded a networking group that celebrates successes and discusses the challenges of working in a post-pandemic world.

I am a fellow member of the community who, through observation and connection, facilitates an experience that will help clients heal their heart, nurture their soul and align with their best self.

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MAGDALENA KORDIUK | 46 Lifestyle Coach and Trainer at Soul Fuel Fitness Toronto, ON MAGZFIT DEREK LEWIS

ith two decades of experience in the fitness industry, Magdalena Kordiuk creates trauma-informed programs to help her clients build strength from the inside out. “I believe in developing a client’s connection to their innate strength and abilities to cultivate resilience and facilitate a better relationship with their bodies and themselves,” she says. An advocate for holistic wellness, this plant-based trainer transforms the fitness landscape through self-empowerment and agency, but most of all, fun.

I train my clients to lift heavy with a goal of feeling powerful, healthy and happier or more at peace than when they arrived.

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NICKY NOCK | 44 Co-owner of the Nock Academy Stouffville, ON THENOCK ACADEMY

THE NOCK ACADEMY

TRACI ISENBERG

riginally from the U.K., Nicky Nock’s mission is to elevate fitness industry standards and inspire others, whether that’s through a session, a course or simply a thoughtprovoking conversation. “I became a fitness trainer to help inspire people to find their self-respect and unleash their potential,” she says. But for Nicky, she knows that she’s just the catalyst—it’s really her clients who make great moves. “I just create the workout and push the buttons—it’s them who create the magic.”

Being a great coach means being astute to changes and adapting when required.

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KAT OSTROUMOVA | 35 Owner of Kat International Fitness Toronto, ON K ATOSTROUMOVA

K AT OSTROUMOVA

fter successfully managing hypothyroidism and its complications, Kat Ostroumova now dedicates her life to helping women through their own hormonal imbalances. “These women aren’t only my clients, but they have also served as an inspiration to other women, including myself,” she says. “Between the personal results from my own journey, equipping myself with the knowledge and education I needed and fully embracing empathy and selflessness, I found my true passion and calling.”

To be an effective fitness and wellness coach, I strongly believe that it must be rooted in empathy and selflessness.

TREVOR PICKETT | 43 Owner of Offbeat Fitness Sable River, NS OFFBEATTRAINER

TREVOR PICKETT

TARYN DAY

o Trevor Pickett, fitness equals freedom—and it’s that sentiment that informs how he trains his clients. “I want to help people have the freedom to see and enjoy all that life has to offer for as long as possible,” he says. “Whether that’s having the freedom to play with their grandkids without pain or to be able to see beautiful things along a hiking trail.” Trevor gives back to the fitness community by mentoring other trainers through master training as well as virtual office hours to encourage conversations.

Helping people enjoy exercise and feel great about themselves is what being a trainer is all about to me.

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STIVA SINANAN | 49 Trainer at All Access Fitness and Soul Fuel Fitness Toronto, ON DIVASTEVE

STEPHEN SINANAN

STIVA SINANAN

tiva Sinanan describes his life’s purpose as leaving a legacy of positivity in the world, something he achieves through his inclusive, accessible and mindful approach to fitness. “If I can help someone move their body with confidence in a way that allows them the freedom to reach their fullest potential, then I feel I have been successful,” he says. An advocate for the LGBTQ+ community, Stiva often fundraises and provides fitness programming in support of these causes.

It’s not about before and after photos, it’s about before and after feelings, accomplishments and realized potential.

VYSHNAVI SIVAKUMARAN | 34 Owner of Fitness in Place Toronto, ON V Y_ SHE_LIFTS

FITNESS IN PLACE

HANNAH ZOE DAVIDSON

yshnavi Sivakumaran’s powerlifting background inspires her clients to feel their strongest, and she uses her position to advocate for those who may experience barriers in accessing health and fitness. She aims to create inclusive, body-neutral programs in a safe and non-competitive environment. “My philosophy is to provide fitness access and community to all bodies, no matter the skill level, size, or income level,” she says.

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My biggest accomplishment in recent years is simply being myself: a dark-skinned, curvy, woman of colour. Representation matters in the fitness industry.

MATTHEW TAUB | 51 Online Trainer Toronto, ON MATTHEWTAUB

MATTHEW TAUB

DAVE LAUS

atthew Taub combines his expertise in fitness with the lessons he learned on his own journey to sobriety to take an empathetic approach to training his clients. “My philosophy is that everyone has a day one,” he says. “We can have multiple day ones. As long as you keep coming back, we can get you the results you want, together.” Matthew also volunteers his time to produce fitness programs tailored towards those in recovery.

I work tirelessly to break the stigma surrounding mental health issues, promoting open conversations and creating safe spaces for all.

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FYONNA VANDERWERF | 54 Owner of Hive Muskoka Muskoka, ON FYONNA _VANDERWERF1

FYONNA VANDERWERF

GJ THOMPSON PHOTOGRAPHY

yonna Vanderwerf is a trainer with big ambitions. In her training, she promotes inclusivity, supports clients with sensitive backgrounds through specialized certifications and is growing her facility to become Muskoka’s only medical wellness centre. “Why think small?” she asks. “I’ve created a whole coaching mindset that combines equity, community, fun and collaborative engagement with an energy that activates excitement.”

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It’s part of my values and beliefs to make the world a better place.

2024 PANELISTS JEFF BOOKE, CALGARY, AB CEO of MNP Community & Sport Centre MNP

Born in Toronto and raised in Winnipeg, Jeff has been active his entire life. Through this lifelong involvement in sport, Jeff was encouraged to pursue degrees in physical activity and sports studies from the University of Winnipeg, a recreation studies degree from the University of Manitoba and a Haskayne MBA from the University of Calgary. His 25-year track record of leadership and management excellence was recognized in 2009 with his selection to Calgary’s Top 40 Under 40, in 2014 with a Leaders of Tomorrow distinction and again in 2022 with a Queen Elizabeth II Platinum Jubilee Medal. Jeff is an active volunteer and currently sits on the Board of Sport Calgary and the Calgary Parks Foundation. In his spare time Jeff enjoys cycling (mountain and road), hiking, hanging out in the gym and spending time with his family.

JARI LOVE, CALGARY, AB Creator of Get RIPPED! JARILOVE

Jari Love is the recipient of IMPACT Magazine’s Canada’s Top Fitness Instructors of 2021 and 2023. She is the creator of the Get RIPPED! Rockstar Mentorship Program that empowers group fitness instructors with the tools and techniques to supercharge their teaching abilities. Jari is a certified personal trainer and the creator of Get RIPPED!®, the full-body workout system designed to help people of any fitness level shed unwanted pounds in just weeks. The hot-selling and critically acclaimed Get RIPPED!® series enables individuals to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

JAMES PATRICK, PHOENIX, AZ Photographer and Entrepreneur Coach JPPHOTOGRAPHY

James Patrick is an award-winning photographer, who has shot more than 700 magazine covers, a bestselling author, business coach and media specialist based in Phoenix, AZ. He’s the founder of Get Published LIVE, an annual conference for entrepreneurs, as well as the publisher of ICON/REFINED, a media network celebrating the modern entrepreneur. This includes a digital platform, multiple print publications and charttopping podcast Beyond the Image. James is the founder of The Hive Studios, a mixed-used creative space as well as the design agency Patrick Creative Media. James’ mission is to create both art and opportunities for those he connects with.

CHERYL WILLBERG, TORONTO, ON Founder of CITY SHRED and partner with The Publicist Group CHERYL-WILLBERG

Self-proclaimed life athlete on a journey to accomplish all she believes she can, Cheryl Willberg is the founder and chief motivator of CITY SHRED, partner & strategist of The Publicist Group, and a certified mindset coach. She is a mindset, confidence and community advocate who attributes her successes to the power of visualization, goal setting and undoubtedly her surroundings. Crediting most life achievements to her commitment and tenacity of surpassing her personal mental and physical goals, she boxed her way into an amateur fight to overcome anxiety, ran a half-marathon to say yes to a better year, and most recently as a new triathlete has hit physical and mental PBs in every race, including her recent second age-group finish at the Los Cabos Ironman 70.3… because she believed she could. Thank you to our expert panelists for helping us select Canada’s Top Fitness Trainers, Class of 2024 IMPACT MAGAZINE I Inspiration Issue 2024 I 65

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

CONQUERING

MOUNTAINS

Olympian Liam Gill empowers Indigenous Northwest Territories youth with Liam and Friends snowboard clinic BY JESSICA NATALE WOOLLARD MIKE YOSHIDA CHRIS WITWICKI A freelance writer based in Victoria, B.C. Through carefully chosen words, she brings to life the people, places, organizations and ideas she writes about. JRWOOLLARD

week after competing in his first Olympic games in Beijing, halfpipe snowboarder Liam Gill found himself in spectacularly different terrain: teaching kids to shred in the bush in the Northwest Territories. The 20-year-old from Calgary had been planning the trip to Fort Simpson, N.W.T., for a few years, ever since his grandmother who lived there told him a small youth snowboarding community had formed in the village of 1,200. Fresh from his 2022 Olympic appearance, Gill—the only Indigenous male athlete to represent Canada in Beijing—flew to Yellowknife for a three-stop tour, including a visit to his band in Fort Simpson, the Łíídlıı Kųę First Nation, which he had not visited since he was a child. “I got to share my Olympic experience with the kids… then ride with them and just have fun,” Gill says. “That was even more special.” The conditions were a far cry from the halfpipe he had ridden the week previous at Genting Resort Secret Garden in Hebei province, China. With the sport just gaining traction in Fort Simpson, facilities and infrastructure are non-existent; there are no chairlifts, no T-bars and no washrooms. “They snowboard in the bush,” Gill says. “The whole time we were running up and down the hill.” He recognizes he was lucky to have grown up a 15 minutes’ drive from WinSport (Canada Olympic Park) in Calgary. His parents put him on skis before his third birthday; by four, he was on a snowboard like his dad. Living so close to the facility, he boarded before and

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after school, honing his skills at one of the best high-performance training facilities in the nation, a legacy of the 1988 Calgary Olympics. Seeing the joy of the Fort Simpson youth on their boards, Gill wanted them to experience the sport they loved on a grand scale—in the Rocky Mountains. “Snowboarding is special in the way it spoke to me,” he says. “I wanted these kids to experience it, with no financial strings attached.”

Hopefully, what I do inspires others to be good people. The Gill family began to plan how they could bring youth from Fort Simpson to Calgary. The idea took shape when Banff Sunshine Village offered to assist; then, Olympics Canada awarded Gill a legacy grant in support of the project’s mission to empower youth through positive, healthy activity.

With additional funding from the Northwest Territories government and a group of Gill’s fellow snowboarders enthusiastically agreeing to volunteer their time, Liam and Friends was born. The inaugural event took place in May 2023. Fort Simpson counsellors and teachers from the local high school selected six youths to attend the all-expenses-paid trip. They were flown to Calgary and given room and board, lift passes and snowboard instruction. Liam and Friends provided goggles and gloves as a welcome gift, and each youth was gifted a brand-new snowboard. For one glorious week, it was all snowboarding, all day long. The group was at home in the mountains, despite never having experienced anything of that scale, Gill remembers. Fearless, the youth explored Sunshine’s 120 runs in the heart of the Canadian Rockies. “I couldn’t keep up with these kids,” Gill laughs. “They were just so non-stop.” Coincidentally, a snowboard club Gill had visited in Fort Smith, N.W.T., was in Alberta on a tour at the same time. The group of 18 young snowboarders joined Liam and Friends for two days. Throughout the event, Indigenous identity was celebrated; the group made bannock and had a tobacco ceremony. The youth showed pride in who they are. Gill had many mentors growing up on the mountain, but no Indigenous snowboarders to look up to. It’s an honour to “be a role model for [the youth]. Hopefully, what I do inspires others to be good people,” he says. Gill’s professional goals are very specific: he wants to reach the top 10 in the world, and he wants to attend the 2026 Turin Olympics and improve his 23rd-place finish in halfpipe. On the other hand, his hopes for Liam and Friends are limitless. “Liam and Friends is just as important as my snowboarding career,” he says, noting planning is underway for the 2024 event. “This idea is working. We’re going to keep on going, for years and years, with different kids. We’ll try and expand it every year.” He remembers one snowboarder who, on the last day of the event, did everything she could to extend the experience. It was snowing hard, he recalls, but she wouldn’t come off the mountain. On what should have been her final run, she purposely ended at the wrong lift, meaning she’d have to go up one last time. Gill smiles as he recounts the story. “It reminded me of myself when I was a kid. Anything to just get one more run.”

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

FLYWAY HEROES

Adventure, science and athletic performance sum up Wings of Survival, a 30,000-kilometre human and avian expedition for endurance athlete Leanna Carriere and ecologist Timm Döbert BY LOUISE HODGSON-JONES MOVING ARTISTRY PRODUCTIONS ALICE CARR IMPACT guest editor, communications and event specialist in Victoria, B.C. LOUISEHODGSONJONES

LOUISEHODGSONJO

We will need to cover 150 kilometres a day, which is eight to 10 hours of physical activity.

he idea came to Leanna Carriere during the second Covid lockdown in 2021. The Edmontonbased triathlete and marathoner had been training for the Penticton Ironman when it was cancelled two weeks before the event. Frustrated that all her training was going to waste, she saw on social media a cycling world record attempt on the Pan-American Highway, a journey from Alaska to Patagonia. “I looked at the highway and thought, ‘I could do this.’ I was trained and fit enough, and I didn’t want to go through another lockdown. I could just take my bike and go,” Carriere says. Sharing the idea with fellow triathlete Dr. Timm Döbert, they felt a journey as mammoth as cycling 30,000 kilometres should have a purpose, and so the Wings of Survival idea was born. Carriere and the German-born Döbert—an ecologist, explorer and avid wildlife photographer— will cycle, raft and trek along the Pacific Americas through 15 countries, following the migratory bird flyway, to raise awareness of the biodiversity crisis with the hope of empowering people to re-connect with nature. The expedition is slated to begin by July 1. As they will be following specific migratory birds— some of which will be tagged with small GPS devices— they need to complete the journey in nine months. “We will need to cover 150 kilometres a day, which is eight to 10 hours of physical activity,” says Carriere. That goal is not for the faint-hearted, but both have strong fitness backgrounds. Carriere is an accomplished athlete, having competed for eight years as a pole vaulter and then a decathlete before switching gears to endurance events. In 2022 she ran the Mount Everest Marathon, competed in the Penticton Ironman, and with Döbert, took part in the gruelling 2022 Patagonman Xtreme Triathlon. Döbert is now based in Colombia and was a soccer player and a successful rower before he took up triathlons and Ironman events. A passionate environmentalist, he doesn’t own a car, preferring to commute by bicycle. How does one prep for a 30,000-kilometre journey through 12 different biomes? The biggest challenge, says Carriere, is to stay healthy. “The biggest thing is not to overtrain the muscles as we will gain fitness on the bike during the trip. We need to build our Vo2 aerobic base and get really strong.” But she admits it’s mental strength that’s most important. “I purposely put myself in an exhausted state from a workout then go and cycle on the bike

trainer or do some high reps, so I get into a hurting place where I mentally have to work through that and then come back the next day.” Nutrition is also an important consideration. The pair are working with sport scientists at the University of Alberta and sports physiologists at the University of Calgary who are monitoring their training through testing their Vo2, heart rate and stressors. “This involves the body and mind, but nutrition is that third piece that connects it together,” says Carriere. “If you aren’t getting enough sugar or carbohydrates when biking, there is a risk of bonking, but as athletes, we can also start to get negative thoughts and get down on ourselves. So, we need to address this before it happens.” Carriere and Döbert are both vegan, which adds another component to the mix. They have been reaching out to Canadian companies for donations of care packages and food so they can be properly fuelled. While they can do a lot of preparation ahead of time, there are always unknowns with an expedition of this magnitude. The weather and climate changes could be the anomaly. While they will have a support vehicle to provide an element of safety and to store equipment— they may need several types of bike tires depending on the terrain—they will have to endure the elements of nature themselves. “The tropics will be a challenge with the combination of heat and humidity,” Döbert says. “We will be climbing the Andes into the wetlands where certain birds go. Even though it will be a high altitude, we don’t expect it will be too cold.” Their actual route isn’t finalized yet but using the Pan-American Highway as a reference, they will travel as west as possible following the flyway. “We will have a combination of road, trail and gravel, many in remote regions,” adds Döbert. They are also planning community events along the way to raise awareness about their expedition. “There is a lot of negativity in the world, and at the community events we are showcasing a great initiative and project to those that don’t usually have that outreach. It is also empowering getting people engaged in citizen science in the bird space and showing how people can contribute. We want the journey to have a very positive vibe,” says Döbert. The expedition will be filmed by Moving Artistry Productions. For information on supporting the expedition, visit www.wingsofsurvival.com.

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TR AVE L

Glide into Winter

ON CANADA’S BEST OUTDOOR SKATING RINKS Embrace the spirit of winter in the most Canadian way BY EMILY MEYER Fitness and travel enthusiast in Calgary, AB. EMILY.MEYER.TRAVELTALES

s winter blankets Canada and the flip-flops and sunhats are packed away for the season, there’s no better way to embrace the cold than by gliding across some of Canada’s most picturesque and festive outdoor rinks.

From the majestic Rocky Mountains to the vibrant urban landscapes, Canada boasts an array of outdoor skating rinks that offer not just a fun activity but an immersive experience into the heart of winter. Here is IMPACT’s list of some of the best outdoor skating rinks across Canada that promise an enchanting journey on ice.

Nathan Phillips Square, Toronto, Ontario Courtesy of the City of Toronto

LAKE LOUISE, BANFF NATIONAL PARK, ALBERTA People from around the world flock to Lake Louise to take in the iconic alpine waters and mountain views. And although the lake is stunning in the summer, it is transformed when the temperatures drop. Skating on the frozen lake amidst the majestic Rocky Mountains is an experience straight out of a postcard. The vastness of the frozen lake and the snow-capped peaks make this rink an unparalleled gem.

Courtesy of Travel Alberta

THE SHIPYARD COMMONS SKATE PLAZA, NORTH VANCOUVER, BRITISH COLUMBIA Set against the stunning backdrop of the waterfront, downtown Vancouver and the North Shore mountains, this free seasonal outdoor skating rink is the perfect place to bask in some urban holiday charm. Skaters don’t have to worry about bundling up too much as they enjoy the milder west coast weather while taking in the festive ambiance at the largest outdoor skating rink in B.C.

Courtesy of Shipyards District

LAKE WINDERMERE WHITEWAY, WINDERMERE, BRITISH COLUMBIA Skate the world’s longest skating trail, The Lake Windermere Whiteway. This remarkable winter attraction is in the Columbia Valley, offering panoramic mountain views and a truly one-of-a-kind Canadian experience. With an extensive network of well-maintained ice trails spanning more than 30 kilometres, the Whiteway winds its way across the frozen surface of Lake Windermere, connecting the communities of Invermere and Windermere.

Courtesy of Zoya Lynch

THE FORKS, WINNIPEG, MANITOBA Located at the junction of the Red and Assiniboine Rivers, The Forks is a historic meeting place that transforms into a winter wonderland. The skating rink at The Forks is not confined to a traditional arena, but rather, encompasses the frozen rivers, creating an expansive natural skating surface. Skaters can glide through the heart of Winnipeg, taking in the scenic views of the city skyline and enjoying the vibrant atmosphere.

Courtesy of the Forks

LILY LAKE, SAINT JOHN, NEW BRUNSWICK If you’re looking for a quintessential Canadian experience, look no further than Lily Lake. Situated in Rockwood Park, the popular spot surrounded by forest and nature transforms into an outdoor skating rink when temperatures dip, perfect for a game of ice hockey, new skaters or those well accustomed to the ice. While you’re there, check out the walking trail along the lake, which is lit up at night.

Courtesy of City of Saint John

BANNERMAN PARK RINK, ST. JOHN’S, NEWFOUNDLAND A true winter wonderland in Canada’s east, the iconic Bannerman Park Rink is a can’tmiss when it comes to outdoor skating rinks. Nestled in the heart of historic St. John’s, this charming rink is one of Newfoundland’s best skating destinations. The area is a cherished green space in the summer months, and it transforms into a winter oasis surrounded by snow-covered trees and the colourful facades of St. John’s famous row houses. The well-maintained ice surface and ample space cater to both experienced skaters and newbies alike.

Courtesy of City of St. John’s

EMERA OVAL, HALIFAX, NOVA SCOTIA This outdoor rink is a true gem for outdoor enthusiasts, boasting the equivalent size of three NHL rinks. The Emera Oval not only offers free skating but also free rentals and breathtaking views of the Halifax skyline. Skaters of all ages flock to the Oval for winter fun. The rink hosts various events too, from casual skating sessions to themed nights and learn-to-skate programs. It truly is a space for all to enjoy.

Courtesy of Discover Halifax

NATHAN PHILLIPS SQUARE, TORONTO, ONTARIO We couldn’t have a list of the best outdoor rinks without mentioning Nathan Phillips Square. An iconic spot in Toronto for nearly 60 years, the vibrant lights and the energy of downtown make this rink a must-visit during the winter months. Skating by the illuminated Toronto sign is an experience that captures the city’s essence, with the iconic Toronto City Hall providing a stunning backdrop for this rink.

Courtesy of the City of Toronto

RIDEAU CANAL SKATEWAY, OTTAWA, ONTARIO The world’s largest naturally frozen skating rink, the Rideau Canal Skateway is a UNESCO World Heritage Site that sees an estimated 19,000 people a day during the winter months. Stretching over 7.8 kilometres, it winds its way through downtown Ottawa stretching to Dows Lake. Skaters can enjoy hot chocolate from the stands along the canal while taking in the sights of Canada’s capital. It doesn’t get more Canadian than this!

Courtesy of Vladone

KIWANIS MEMORIAL PARK, MOOSE JAW, SASKATCHEWAN In the heart of Moose Jaw lies the Kiwanis Memorial Park, home to a delightful outdoor skating rink. Surrounded by twinkling lights and nestled within a beautiful park setting, this rink offers a serene and picturesque experience. Skaters can revel in the natural beauty while gliding across the ice, making it an ideal spot for both recreational skating and leisurely strolls around the park’s scenic pathways.

Courtesy of Wakamow Valley Authority

PLACE D’YOUVILLE, QUEBEC CITY, QUEBEC The historic charm of Quebec City amplifies during the winter months. The iconic Old Town, with its cobblestone streets and centuries-old buildings are magical under a dusting of snow. And the Place d’Youville skating rink is no exception. Nestled amidst the old city walls and surrounded by quaint buildings, this rink immerses skaters in a Europeanlike setting. Skaters will feel like they are far from home as they take in the charming atmosphere and winter vibes.

Courtesy of André-Olivier Lyra

With endless frozen lakes and rivers, arenas and seasonal rinks, there is no shortage of places to embrace the winter wonderland that Canada transforms into. Whether a bustling city or serene natural beauty, each rink encapsulates the spirit of the season in its own enchanting way. So, lace up your skates, bundle up in your warmest attire, and embark on a journey to these outdoor skating rinks that promise not just a memorable skate but an unforgettable winter experience in the Great White North.

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WHERE YOUR ADVENTURES BEGIN Basecamp Resorts provides memorable experiences for modern adventurers in Western Canada’s most spectacular mountain destinations.

basecampresorts

basecampresorts.com

MNP Community & Sport Centre

t’s a place where you will find friends, find your community, and find a place where you belong. Our members, athletes, and guests show tremendous determination in their pursuit of a lifelong commitment to fitness & wellness. We’re here to help you find the path that is right for you, from working out in a group fitness class, and catching up with friends over a game of pickle ball, to training for your next endurance race. At MNP Community & Sport Centre there is something for everyone under the tent. World class & accessible facilities including: • 25,000 sq. ft. fitness centre • 2 Indoor running tracks • 5 Gyms with pickleball/basketball courts • 2 Olympic-size swimming pools • 20 Person Hot Tub & 6 person Cold Tub • Strength & Balance Studio

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• • • •

TechnoSPIN Spin Studio Over 80 Group Fitness Classes Included with Membership Affordable Personal Training 1-on-1 or in Groups On-site Childcare during workouts

Group Fitness Classes From Get Ripped, Spin Beats to Hot Yoga, and Deep Water, there is an option for everyone. Led by expert coaches, these classes take place at a variety of times to help meet the needs of even the busiest schedule. Whether you are looking for a relaxing low intensity work out, or you are ready to feel the burn we have a class for you. 3433 Sport Performance MNP Community & Sport Centre is the exclusive home of 3433 Sport Performance. Whether you are just starting your training journey, or are an experienced pro, 3433 offers both inclusive

MNP Community & Sport Centre 2225 MacLeod Trail South Calgary, AB T2G 5B6 mnpsportcentre MNP Community & Sport Centre 403-233-8393 www.mnpcentre.com

community based and customized coaching options for a variety of different sporting options. Their team will help you find the motivation you need to reach beyond your plateau and meet your personal goals. To learn more about memberships, programs & training, please visit mnpcentre.com

2024 FITNESS STUDIOS & HEALTH CLUBS I SPONSORED CONTENT

Vivo for Healthier Generations: Redefining Recreation

n the vibrant city of Calgary, where recreation options are aplenty, Vivo for Healthier Generations stands out as a beacon with their commitment to community well-being. As a dynamic and forward-thinking charity, Vivo is more than just a recreation center; it offers a dynamic approach to wellness that sets it apart from others in the city. Vivo is dedicated to fostering healthier generations. The center goes beyond the traditional model of fitness and recreation by offering a wide array of programs and services tailored to individuals of all ages, backgrounds and abilities. From early childhood programs to activities for seniors, Vivo recognizes the importance of addressing health and wellness at every stage of life. Vivo guests Sukhwinder and Sarabjit recently connected during a chance meeting in the Indoor Park; after brief conversation, the pair now meets weekly for weather-proof movement on Vivo’s 143-metre indoor boardwalk. This is just the kind of interaction Vivo seeks to foster. “We truly want our community to use Vivo for their individual and

collective wellness needs,” says Cynthia Watson, Vivo’s CEO, “Vivo is a place built by the community, for the community. Our commitment to inclusivity, ensuring that everyone, regardless of age or ability, has access to a facility that can host their unique needs is what brings tremendous value to our guests.” After completing a huge expansion in October 2023, the state-of-the-art facilities at Vivo further contribute to its distinctiveness. Equipped with cuttingedge fitness equipment, modern swimming pools, multipurpose courts, and a first-ofits-kind Indoor Park, the center provides a diverse range of options for play and physical activity. The new spaces offer boutique-style experiences for registered and drop-in classes, with options to meet the needs of a changing schedule. Vivo is an environment where individuals not only improve their physical health but also form meaningful connections with others on a similar wellness journey. It’s a great place to book a meeting or corporate team-building retreat, because the vast array of spaces and offerings can enhance connection.

SPONSORED CONTENT I 2024 FITNESS STUDIOS & HEALTH CLUBS

Vivo for Healthier Generations 11950 Country Village Link NE Calgary, AB T3K 6E3 vivoyourlife vivoyourlife VivoYourLife 403-532-1013 www.vivo.ca

Vivo for Healthier Generations strives to be a comprehensive lifestyle destination committed to the well-being of the entire community. Through its diverse programs, state-of-the-art facilities, and communitycentric charitable approach Vivo sets a new standard for wellbeing. It is a place where people of all ages and backgrounds can come together to pursue healthier, more fulfilling lives, making it a true gem in the city’s wellness landscape. For more, visit vivo.ca.

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Westside Recreation Centre

estside Recreation Centre serves the community by providing high quality and accessible recreation facilities, programs and services for people of all ages and abilities. Whether you’re just starting to get active, trying something new, looking for activities for your family, or training as a seasoned athlete, Westside has a wide array of options to fit your lifestyle.

•

Our facility includes: • 30,000 sq. ft. fitness centre • 2 fitness studios • Yoga studio • Pilates studio • Cycle studio • 432m indoor track • Aquatics centre with wave pool, 25m lap pool, waterslide, tot pool, lazy river, hot tub, steam room • 24 ft. climbing wall • 2 double gymnasiums • Youth gymnasium • Leisure ice arena with firepits • NHL-sized hockey arena

Adult Fitness Programs Westside’s drop-in and registered adult fitness programs are categorized by intensity level rather than age to meet your personal needs. Our Intense, Smart, and Wise programs let you choose your physical activity level. Get a vigorous heart-pumping workout in an Intense program, a mid-level workout that still makes you sweat in a Smart program, or a workout that focuses on maintaining a functional, strong body in a Wise program. All ages and ability levels are welcomed and supported. For more information, visit westsiderec.com.

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• • • •

Men’s, women’s, family/inclusive, and full-service change rooms Child minding centre Drop-in programs included with admission, registered programs Personal training and group training Free parking

To learn more about membership and admission options, visit westsiderec.com.

Westside Recreation Centre 2000 – 69 Street SW Calgary, AB T3H 4N1 Westside Recreation Centre WestsideRec 403-531-5875 www.westsiderec.com

Quality Instruction Every Westside fitness trainer has a post-secondary diploma or degree, plus additional fitness certifications. You will find Westside staff who specialize in beginners just starting their fitness journey, athletic development, injury prevention and rehabilitation, managing chronic health conditions, fitness for aging, nutrition, pre- and postnatal, and more. You can be certain that our team can offer you safe, effective guidance based on education and years of experience. Don’t settle for less – your health and wellness are your most important assets!

2024 FITNESS STUDIOS & HEALTH CLUBS I SPONSORED CONTENT

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Trico Centre’s experienced, educated and encouraging personal trainers offer lifestyle coaching, time management and support on staying active so can reach your goals!

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RUNNING

Return to Running After Illness

You may be raring to go once you’ve recovered from your cold. But are you really ready? Here’s how to tell. BY DR. BRITTANY MORAN, DC AND DR. MATAS NAKROSIUS, ND KORAY SALIH Toronto, ON-based runners, Moran is a chiropractor and running coach, while Nakrosius is a naturopathic doctor. TORUNNINGCHIRO

Chiropractor and running coach, Dr. Brittany Moran.

DR.MATASND

is the season for colds and viruses to spread with ease, and unfortunately that may mean spending time resting rather than clocking your usual weekly mileage. No one likes being forced to miss training days due to illness, but sometimes it’s the smartest thing you can do. When illness strikes, it’s important to be smart about your training and have a plan for returning safely. Here’s how to do it.

BUT FIRST, HEALTH The first thing you’ll need to do is get healthy. You cannot outrun a cold/flu/covid, so don't try. Let yourself take the time needed to rest and recover, so you can get back to your best training self. It’s better to take a few days off than to prolong the illness, and, in turn, disrupt more of your training. And if you’re experiencing shortness of breath, fatigue or a deep cough, these are all signs that you’re decidedly not ready to return.

Cold Buster: Allicin Allicin is the phytonutrient found within garlic that has antiviral, antibacterial, antifungal and antiprotozoal activity. So go ahead, add another clove to dinner. TESTING GROUND It can be challenging to know when you’re really ready to return to your usual training schedule after illness, but putting a few tests in place can help you decide. First, make an honest assessment of how you feel. If you’re at all on the fence or feeling guilty for taking a few days off, you might not yet be fully prepared to run. If you are indeed feeling up to it, then test yourself by running for 10 minutes. If your symptoms get worse, stop. If you start feeling energized, you’re probably okay to continue. This does not mean you should jump right into a long run or full workout. Instead, do up to

30 minutes easy as a test. Be sure to monitor how you feel after the fact, to see if symptoms worsen after or if you have trouble recovering. It may mean you need a little more time off.

EASY DOES IT Once you have passed this test, do not jump back into your regular training schedule. The first few runs should be shorter and easier than normal as you are still in recovery mode. The time off was worth nothing if you come back too aggressively and go backwards, so resist the urge. Lastly, as tempting as it may be, do not try to make up for the lost training by doing extra. Overtraining is dangerous, even when fully healthy. Move forward from where you are, and your fitness will come back faster than you think. If you work with a coach, discuss with them how to best alter your training plan to effectively get back into peak condition.

WHOLE HEALTH In addition to having a solid approach to getting back on the road, it’s equally important to put some deeper focus on sleep, hydration and nutrition. Here are some tips to get healthy as quickly as possible.

Don’t skimp on nutrition

You may be tempted to eat less when taking time off, or you may not have the same appetite as when fully healthy. The truth is, your body needs adequate nutrition to get back to optimal health. Incorporate foods that are naturally hydrating and full of nutrients that help with illness such as vitamin C and zinc. Try citrus fruits, cruciferous vegetables, lentils and tofu.

Get the best rest possible

Sleeping while sick can be difficult, so take any opportunity you can to get some shut-eye. If you are having trouble sleeping deeply, it may be worthwhile to use a natural sleep aid to make the most out of your nightly rest, but speak to your health care provider before trying any new supplements or medications.

Don't forget supplements

Speaking of supplements, now is not the time to “forget” to take them. Some over-the-counter supplements that have shown improvements in immune function, resistance to illness and recovery time include vitamin C, vitamin D, and zinc.

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SPORTS MEDICINE

Strength Training for Life How muscle strength and power directly affect our functionality and longevity BY MATT JORDAN, PHD, CSCS Co-lead, Integrative Neuromuscular Sport Performance Laboratory, Faculty of Kinesiology, Sport Medicine Centre at the University of Calgary, AB. JORDANSTRENGTH

JORDANSTRENGTH

t’s 2024, the beginning of a brand new year, and many of us are reevaluating our fitness goals. You’ve probably considered measuring your cholesterol, your triglycerides, and maybe even your cardiorespiratory fitness. These are examples of common health and metabolic biomarkers. But when was the last time you considered evaluating your muscle health? Not to be overlooked, these mechanical biomarkers are related to muscle health, functionality and longevity. Our skeletal muscles are biological motors that drive our movements. Muscles help us perform activities of daily living across our lifespan, allow us to continue to engage in the activities we love, and help us respond to unforeseen events in life such as a slip on the ice or a sprint to the bus stop. Consequently, we can think of our muscle strength and power as mechanical biomarkers that have a direct relationship with our functionality and longevity. Yes, it’s true, muscle strength and power predict our longevity. You may have thought that muscle strength and power were mechanical biomarkers relevant only to elite athletes looking for that extra performance edge. But as it turns out, our muscle strength, and to an even greater degree our muscle

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power, predict our functionality with age. Improving these mechanical biomarkers with strength training provides many benefits to our overall health including improved cognition, better metabolic health, more optimal body composition, and protection against slips, trips, and falls. Strength training also protects us against the effects of sarcopenia (literally muscle cell death), dynapenia (muscle strength loss), osteoporosis (bone loss), and tendon degeneration that occurs with aging. One thing is certain: The scientific research is increasingly showing that strength training is as beneficial as cardiorespiratory exercise in many respects, and that our muscle strength and power remain trainable right across the lifespan. Even older adults in their 80s and 90s show substantial responsiveness to strength training and muscle loading. Strength training is a fountain of youth that confers benefits to nearly all our body systems, and it is increasingly being examined in scientific research across diverse populations that are at risk for impairments to their muscle health. For example, aging and disuse arising from injury, illness and or physical inactivity cause our muscles to atrophy (become smaller) and our power and strength to decline due to changes in the brain, spinal cord, and muscle.

In the context of aging, there tends to be a larger decrease in the strength and power of our lower-body muscles compared to our upper-body muscles. Also, many sport injuries disproportionately impact the lower body such as Achilles tendon ruptures, Achilles tendon and patellar tendon tendinopathy, hamstring strains and knee ligament ruptures (e.g., anterior cruciate ligament – ACL tears). In all these cases, lower-body strength training can help us prevent the occurrence of these undesirable events and reverse their impact when an injury or impairment is sustained. Our nervous systems and muscles demonstrate incredible plasticity across the lifespan, even after we have sustained illness or injury. And strength training is the medicine. However, the key to a good strengthtraining program is a concept called progressive resistance training. Progressive resistance training entails at least three steps. First, we need to define the exerciser’s goals. Second, we need to determine the starting point for the exerciser, namely what type of loading and exercise selection are appropriate given the training history, injury history, and age. And third, we need to determine a plan for progressively increasing the demands of strength training as the exerciser increases their muscle strength over time.

PROGRESSIVE RESISTANCE TRAINING FOR MUSCLE STRENGTH

Building from this, the science does not point to a perfect exercise or loading scheme for effective strength training. In fact, research shows that there are several strength training loading strategies and exercises that can help us increase our muscle strength and power, especially for the lower-body muscles. The science has also revised the notion that going to “failure” is necessary for improving muscle strength and hypertrophy. We call this momentary failure the point in a set when the exerciser cannot perform another repetition. In fact, stopping short of momentary failure does not lessen the effectiveness of strength training and might even help us increase our muscle power alongside strength and hypertrophy, especially when we try to accelerate the external load with maximal effort. A few additional considerations for more effective strength training to improve our muscle strength and power include: Use multi-joint movements (whether that be a machine or free weights), use a controlled eccentric phase tempo (the negative stretching phase when the muscle lengthens), and lift with a fast concentric phase tempo (the positive pushing phase when a muscle shortens). These strategies have been employed with humans of all ages, including older adults in their 80s and 90s.

EXERCISES

SETS

REPS

INTENSITY

TEMPO

Untrained

Choose exercises that require less balance (consider a single leg press or a TRX lean away squat)

1-2

10-15

60-70% of 1RM

Controlled: Fast

Trained

Choose a variety of multijoint exercises (e.g., split squats, lunges, squats)

2-4

8-12

60-80% of 1RM

Controlled: Fast

Advanced

Choose advanced multi-joint exercises (e.g., deadlifts, squats, Olympic lifts)

3-8

80-90% of 1RM

Controlled: Maximal Intentional Acceleration

3-5

OPTIMAL SLEEP M E AN S O P T I M A L P E R F O R M A NC E SLEEP IS THE FOUNDATION OF AN ATHLETE’S INDIVIDUAL PERFORMANCE Get your personalized sleep recommendations to help improve your athletic performance for free with the Athlete Sleep Screening Questionnaire - an online tool that is accessible and easily completed in under 15 minutes. The questionnaire provides an individualized treatment plan and 1-click access to a sleep physician. Suite 106, 51 Sunpark Drive SE, Calgary

403-254-6663 • centreforsleep.com

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ASK THE EXPERT Insight into Concussion BY UMA NATARAJAN, PHYSIOTHERAPIST

igns and symptoms generally show up soon after the injury (loss of consciousness, confusion, or a bit dazed). However, you may not know how serious the injury is at first and some symptoms may not show up for hours or days (not being able to remember how you got hurt). If signs or symptoms get worse, the athlete should be taken to the emergency department right away. Even if a symptom is not seen, it is advisable to consult a health care professional to rule it out. Some of the other main symptoms can include headache, fatigue, nausea, vomiting, ringing in ears, blurry vision, dizziness, difficulty falling asleep, light and noise sensitivity. Children or athletes who return to school/work or return to play too soon - while the brain is still healing - risk a greater chance of having a repeat concussion. Repeat or later concussions can be very serious, which may cause permanent brain damage, affecting athletes for their lifetime. Gradual return to learning and physical activity would be the key for every individual. Physiotherapy plays an important role in treating concussion patients to help them return to their pre-injury sport/work in a safe path. It is a six-step process to return to full

work or play. Every patient begins with rest which helps to heal the brain and as the patient starts to feel better, can gradually return to regular (non-strenuous) activities. As symptoms subside activities can be added accordingly. This recovery process should be assessed and an exercise plan should be developed depending on the individual and their symptoms. To gain step-to-step recovery progress, a guided and certified concussion therapist is a must.

An important tool for returning to sport is baseline testing: Baseline testing is a pre-season exam conducted by a trained healthcare professional, which assesses an athlete’s balance and brain function. This includes learning and memory skills, ability to pay attention or concentrate, how quickly he or she thinks and solves problems, while looking for the presence of any concussion symptoms. Results from baseline tests (or pre-injury tests) can be used and compared to a similar exam conducted by a healthcare professional during the season if an athlete has a suspected concussion.

Clayton Heights Sports & Therapy Centre 604-579-0105 claytonphysio www.claytonheightsphysio.com

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M E N TA L H E A LT H

SMALL BITS OF

HAPPINESS

Need a mood boost? Look no further than your everyday life BY MERCEDES KORNGUT AND ANASTASIA KORNGUT OPAL PHOTOGRAPHY BOUTIQUE AND EXECUTIVE PORTRAITS Teen sisters from Calgary, AB who started Small Bits of Happiness with the mission to help individuals of all ages find more happiness in everyday life and connect parents with their children. They have reached over three million adults and teens, have designed happiness products which are carried in over 14 stores in Canada, and recently launched the Hack Your Happiness podcast.

SMALL.BITS.OF.HAPPINESS

mall, good things happen every day—but they can be clouded by the negativity and hardships present in our world. As such, we could all use little reminders of the good in our lives. If you find that your inner Negative Nancy leads the way most days, let this be a challenge to you to shift your perspective. While you may notice happiness in large events such as trips or holidays, it’s the “small bits” of daily happiness that’ll change your outlook the most. Why? Well, for starters, they happen a lot more often—every day, to be exact. Focusing on small bits of happiness in daily life is truly a transformative happiness hack. Small bits of happiness occur daily—all we need to do is search for them and build the habits of engaging in activities that boost our mood. As you begin to focus on the small bits of happiness that are all around you, not only will you realize how much good there is in each and every day, but this awareness will help you witness a big change in your mindset—one to being more grateful. Here’s how to find (and create) small bits of happiness everywhere you go.

GET EXCITED While sipping your coffee, eating breakfast, or even brushing your teeth, think of one thing that you are excited about in the upcoming day. Perhaps it is a delicious dinner, listening to your favourite playlist, or the peaceful silence of your daily commute. Establishing something to look forward to daily (big or small) motivates us to drive forward in anticipation.

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MAKE A LIST Alone or with your family, share three things that bring you happiness every day. Share these at dinner time, journal them before getting ready for bed, or think about them while brushing your teeth. Perhaps it was a beautiful sunrise, a funny conversation with a friend or seeing your pet after work. Writing these good things down in a journal, a notes app on your phone, or discussing them with a family member/friend can boost your mood as you deliberately make note of the positivity in the world. In addition, hearing someone else’s good things can help you be on the lookout for more of these small bits of happiness.

MOVE AND GET OUTDOORS Movement is the key to making us feel happier. Make an effort to move and get outdoors daily. It can be as simple as a brief walk, a Pilates workout video, a 10-minute stretch, or a quick run around your neighborhood. When we move our bodies or go outside, happiness hormones, called endorphins, are released, making us feel more joyful. Creating more opportunities for happiness to find you ensures contentment is top of mind—no matter what the day holds.

MAKE IT A HABIT As you practice and gain experience in any area of life, those practices don’t just become easier, they also become more enjoyable. It takes on average 66 days to build a habit, so make an active effort to look for the good things in everyday life. As you make a concentrated effort to shift your outlook on life, watch as your practices become easier and more automated, resulting in more daily happiness regardless of life’s current circumstances.

Anastasia Korngut - Small Bits of Happiness.

SMALL BITS OF HAPPINESS BUCKET LIST Need help getting started on your journey to more happiness? Try to find these small bits of happiness over the next few weeks. • Watch a beautiful sunrise/sunset • Drink tea • Watch a comforting movie

• Eat your favorite food • Go for a walk • Take a warm bath/shower • Go for a run • Try a stretching video • Clean out your closet and donate to charity • Clean out your pantry and donate non-expired products to the Food Bank

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H E A LT H

LIVING FORWARD Through Menopause

Conversations are shifting around this transition, but committing to finding new joy, cultivating community, and releasing societal pressures further dissolve the lingering shame and stigma BY SELENE YEAGER Emmaus, PA-based host of the Hit Play Not Pause podcast, leader and content manager of feistymenopause.com, best-selling professional health and fitness writer, NASM certified personal trainer, certified menopause coach, and Pn1 certified nutrition coach. FITCHICK3

Shame is defined at dictionary.com as “a painful feeling of humiliation or distress caused by the consciousness of wrong or foolish behaviour.” Stigma? That’s “a mark of disgrace associated with a particular circumstance, quality, or person.” So why the hell do women feel either of those things about menopause? While societal norms are shifting and conversations surrounding menopause are beginning to be more commonplace, it doesn’t necessarily mean that feelings of shame and stigma have dissipated. In fact, a recent study published in the Journal of Women’s Health reported that 37 per cent of menopausal women said they felt shame related to their menopause symptoms, and 83 per cent reported feeling stigma associated with symptoms. “Despite feeling youthful at heart, facing the realities of aging can be complex, challenging, frustrating, unexpected and downright painful,” says Rebecca Garland, certified menopause health and fitness specialist and the owner of Elan Performance Inc., a coaching company offering coaching, fitness and nutrition to women in midlife.

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AGEISM AND THE ILLUSION OF CONTROL Delving into the root causes of lingering shame, ageism and sexism play significant roles. Popular culture often glorifies the young and ridicules the old, placing young women on pedestals and dismissing older women. Despite societal progress, internalizing these biases can be challenging. “Menopause is often portrayed as a decline in youth and femininity, rather than a powerful life stage,” says Garland. “This perspective is further reinforced by the negative archetypes often ascribed to menopausal/post-menopausal women, as well as the incessant anti-aging marketing that we receive daily.” As active and athletic women this can all hit harder. We’ve come to expect that our bodies will always look and behave a certain way that is in our control: You lift weights and have muscle tone— end of story. Except when it’s not. The physical changes that happen during menopause make us feel ashamed because we feel like we’ve done something wrong. In one study titled "Body Image, Aging, and Identity in Women Over 50," participants expressed this over and over, with one woman summing it up:

SET GOALS AND MAKE PLANS “You wake up one morning and your face is sagging. You develop an inner tube around your middle that wasn't there before. Your skin turns dry. The earlobes get longer and the nose gets bigger. Your breasts droop. You start sprouting whiskers. Cellulite seems to spread everywhere. Bruises and veins start to cover your legs. You have difficulty remembering simple things,” commented a 57-year-old woman. Another noted how feeling ashamed can

lead to even more shame. “I am ashamed of my aging body and ashamed that I am ashamed,” said the 58-year-old. “I believe women pay an enormous price for cultural biases related to gender and age.” But what if instead of feeling as if we’re at the end of the line, we shift the narrative and view this time in our lives as simply a footnote in an otherwise tremendous chapter? Here’s how we can shake the shame and stigma.

CONTROL YOUR CONTROLLABLES The menopause transition can leave us feeling very out of control as we burst into a cold sweat at 2:00 a.m., watch our body shapeshift out of nowhere, and can’t remember the word for that flat metal thing we cook eggs on. But we’re not without agency, and there are many tools at our disposal to help us get a firmer grip on the wheel: Find a menopause-informed healthcare provider to help you get your symptoms under control. Adjust your exercise and nutrition to work with your changing physiology. Garland recommends adapting your exercise routine to tackle intense workouts earlier in the day to accommodate energy levels and sleep quality, incorporating heavy resistance training to maintain bone density and metabolic health, and implementing short HIIT sessions that’ll keep you from unnecessary stress and injury. Furthermore, she says nutrition can be a game-changer in this stage of life. “Proper hydration can help alleviate skin dryness, dry eyes, muscle cramps, and even night sweats,” she says, noting that upping your water is just as important as reducing caffeine and alcohol. And in addition, “Colorful, well-balanced, whole-food meals become more essential than ever, as do certain supplements,” she says. Focus on strength and health, because feeling strong and healthy will help you feel more in control.

Many women reach a certain age and think their best years are behind them. They feel like they’re “too old” (cue the displaced shame) for any number of things. But, as Melanie McQuaid, who recently made history qualifying for, competing in, and completing the professional field for the Ironman World Championships at age 50, said during a Feisty Menopause podcast, “There are certain things that you only get at certain points in your life. You only get to turn 50 once. There’s no point in looking behind and worrying about who you were. Look at the opportunities you get to experience in front of you.” Each age brings opportunities to learn, grow, try new things, and improve. Sign up for something new and exciting like a multiday hike or kayaking sojourn. Hire a coach to help you improve in the sport you love. When you make plans and live forward, you give yourself the chance to feel joy, accomplishment, and pride—the opposite of stigma and shame. That connection to mental wellness and self-care is something Garland echoes. “Stress management, sleep, rest and active recovery activities are crucial for alleviating brain fog, and supporting mental clarity, alertness, energy, healing, rebuilding tissues and rejuvenation,” she says.

CREATE YOUR COMMUNITY The tide is turning on the menopause conversation as more women in positions of power and influence talk openly about it. That’s good. It helps erase the old stigma and related shame. But that doesn’t mean you need to sit there and get blasted by the firehose of images and information coming at you, whether it’s well-intentioned or not. You have the power in your thumbs to follow and unfollow at will. Follow active, like-minded women and accounts who inspire and help inform you. Unfollow those who leave you feeling less than or like you need to spend too much money to be something you’re not. You’ll be surprised how much better you feel.

LET IT GO Menopause is a great time to free yourself from mirrors, marketers, and those who want to keep you forever fretting about attaining some idealized image that doesn’t exist. This endeavour is easier said than done, of course—which is where giving yourself space and grace will come in handy. Missteps will happen, and there will be days when ageism and sexism and many other isms will get the better of you. That’s okay— tomorrow is another day. Keep following the path to reduce the negativity and turn up the volume on the positivity and possibility of this time of life. The effort in and of itself is worth celebrating. “By bringing this important conversation into the light, we dissolve the shame,” says Garland. “By reframing the narrative around menopause to focus on a metamorphosis that invites wisdom, maturity, and a new phase of liberation, reconnection, empowerment, and rising, we can invite an entirely new and transformative experience.” This article includes excerpts from “What’s the Deal with Shame and Stigma about Menopause?” from FeistyMenopause.com. IMPACT MAGAZINE I Inspiration Issue 2024 I 91

H E A LT H

POUND for Pound? The math just doesn’t add up when it comes to simplifying weight loss

BY MICHAEL GREGER M.D. FACLM A founding member and Fellow of the American College of Lifestyle Medicine, physician and internationally recognized speaker on nutrition. NUTRITION_FACTS_ORG

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erhaps America’s most celebrated TV weight loss was when Oprah pulled out a wagon full of fat, representing the 67 pounds she lost on a very low-calorie diet. How many calories did she have to cut to achieve that within four months? Consult leading nutrition textbooks, or refer to trusted authorities like the Mayo Clinic, and you’ll learn the simple weight loss rule: one pound of fat is equal to 3,500 calories. Quoting from the Journal of the American Medical Association, “A total of 3,500 calories equals one pound of body weight. This means if you decrease your intake by 500 calories daily, you will lose one pound per week.” But chew on this: This simple weight loss rule doesn’t add up. The 3,500-calorie rule can be traced back to a paper in 1958 that noted that since fatty tissue on the human body is 87 per cent fat, a pound of body fat would have about 395 grams of pure fat. Multiply that by nine calories per gram of fat, which gives you the “3,500 calories per pound” approximation. The fatal flaw that leads to dramatically exaggerated weight-loss predictions is that the 3,500 rule fails to take into account the fact that changes in the calories-in side of the energybalance equation automatically lead to changes in calories out— for example, the slowing of the metabolic rate that accompanies weight loss, known as metabolic adaptation. That’s one of the reasons weight loss plateaus. Imagine a 30-year-old sedentary woman of average height who weighs 150 pounds. According to the 3,500-calorie rule, if she cuts 500 calories out of her daily diet, she’d lose a pound a week, or 52 pounds a year. In three years, then, she would vanish.She’d go from 150 pounds to negative six. Obviously, that doesn’t happen. What would happen is that in the first year, instead of losing 52 pounds she’d likely only lose 32 pounds, and then, after a total of three years, stabilize at about 100 pounds. This is because it takes fewer calories to function at a lower weight.

Part of it is simple mechanics, in the same way a Hummer requires more fuel than a compact car. Think how much more effort it would take to just get out of a chair, walk across the room, or climb a few stairs carrying a 50-pound backpack. Even when you’re lying at rest sound asleep, there’s simply less of your body to maintain as we lose weight. Every pound of fat tissue lost may mean one less mile of blood vessels your body has to pump blood through every minute. So, basic upkeep and movement takes fewer calories. Essentially, as you lose weight by eating less, you end up needing less. That’s what the 3,500-calorie rule doesn’t take into account.

If you decrease your intake by 500 calories daily, you will lose one pound per week. Or imagine it the other way. A two-hundred-pound-man starts eating 500 more calories a day. According to the 3,500-calorie rule, in 10 years he’d weigh more than 700 pounds. That doesn’t happen, because the heavier he is, the more calories he burns just existing. It takes about two doughnuts worth of extra energy just to live at 250 pounds, and so that’s where he’d plateau out if he kept it up. So, weight gain or weight loss, given a certain calorie excess or deficit, is a curve that flattens out over time, rather than a straight line up or down. Nevertheless, the 3,500-calorie rule continues to crop up, even in obesity journals. Public health researchers used it to calculate how many pounds children might lose every year if, for example, fast food kids’ meals swapped in apple slices instead of French fries. They figured two meals a week could add up to about four pounds a year. The actual difference, National Restaurant Association-funded researchers were no doubt delighted to point out, would probably add less than half a pound—10 times less than the 3,500-calorie rule would predict. The original article was subsequently retracted. Visit impactmagazine.ca for the new rules on calculating what's exactly in a pound. Excerpt republished with permission from Friday Favorites: The 3,500 Calorie per Pound Rule Is Wrong; Creative Commons Attribution-NonCommercial 4.0 International (CC BY-NC 4.0).

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NUTRITION

BOOST PERFORMANCE WITH

THREE NUTRIENTS From enhancing energy to promoting recovery, don’t skimp on these key areas BY RICH HILL A personal trainer since 2011, Rich helps others live their lives to the fullest through fitness and nutrition in Edmonton, AB. RK ATHLETICS1

here is a prevailing misconception that athletes have the freedom to eat whatever they please without consequences. However, the truth is that athletes have a set of additional dietary needs to support their endurance and performance goals. Beyond maintenance of their weight, athletes must fuel their bodies to support factors such as muscle repair and growth, sustained energy levels and recovery. There are three crucial areas that athletes should focus on to optimize their performance.

FUEL WITH FIBRE Fibre often takes a back seat as an important nutrient, but its significance cannot be overstated. Incorporating more fibre into your diet can drastically enhance energy management. Foods high in fibre help stabilize blood sugars, and they are typically rich in essential vitamins and minerals crucial for energy production. Furthermore, fibre aids in weight management by inducing a feeling of fullness and slowing down digestion, reducing the likelihood of overconsumption of calories. Beyond weight control, the benefits of fibre extend to positively impacting cholesterol levels and promoting healthy digestion.

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POWERHOUSE PROTEIN Protein is essential for repairing muscles damaged during exercise and facilitating the development of larger and stronger muscles crucial for peak performance. Similar to fibre, protein's satiating effect aids in managing hunger. For athletes relying on plant-based protein sources, sports dietitian Michael Fouts recommends a daily intake of three to four servings, each containing 25-30 g of protein. Beyond muscle repair, protein plays a pivotal role in regulating metabolism, immune system function, and the structural integrity of ligaments, tendons, hair, skin and more.

HEROIC HYDRATION Staying hydrated is a cornerstone of athletic performance, impacting workouts, training sessions, recovery, and injury prevention. Since our cells, organs and tissues are predominantly composed of water, dehydration can have severe consequences. Dehydration reduces blood volume, impairing the transportation of oxygen and nutrients to muscles and the heart, ultimately hindering performance. It also diminishes the fluid cushioning between joints, leading to increased wear and tear on ligaments. Proper hydration,

including electrolyte replenishment, is crucial for overall performance. Moreover, water doesn't just keep the body sharp, but it also helps to maintain cognitive function and reaction time. Dehydration has been shown to negatively impact mental acuity.

WATER, WATER EVERYWHERE You may track your macros on a regular basis, but are you making a point to hit your hydration goals? Here are some tips to up your intake. • Make a habit of drinking water with each meal and snack, particularly in the morning. • Increase your consumption of water-rich foods such as fruits and vegetables. • Choose less processed foods, as they generally have higher water content.

NUTRITION

Dietary Nitrates for Better Heart Health and Enhanced Performance Whether in food or supplement form, this compound can reduce your oxygen cost during training BY DR. MARC BUBBS ND, MSC, CISSN, CSCS Based out of Toronto, ON and London, U.K., Dr. Marc Bubbs is the performance nutrition lead for Canada Basketball and the Pittsburgh Penguins, author of PEAK and the host of the Performance Nutrition Podcast. DRBUBBS

ere’s a sobering stat: Cardiovascular disease (CVD) is the most common cause of death worldwide. Over the last half-century, numerous diets have been trialled with the aim of reducing CVD risk. Perhaps unsurprisingly, the common themes amongst the most successful include a high intake of fruits and vegetables. Naturally, it’s assumed the vitamins, minerals and antioxidants found within fruits and vegetables are largely responsible for improving blood pressure and reducing risk of CVD mortality; however, it’s not so straightforward. Large-scale clinical trials have failed to fully support this idea. While a high intake of fruits and vegetables are indeed capable of reducing the risk of myriad chronic diseases, the exact mechanism still eludes experts. But they do have some hard facts on their side: It’s been found that green leafy vegetables offer the greatest protection against cardiovascular disease. Beyond the vitamins, minerals and fibre that green leafy vegetables provide, they’re also rich in dietary nitrates—a compound that has the potential to not only ward off CVD, but also shows promise in boosting athletic performance.

WHAT ARE DIETARY NITRATES? Nitrates are compounds that occur naturally in the body and in some foods. When you eat certain foods, such as leafy greens or beets, the inorganic nitrates abundant within them get converted in the body to nitrites. The nitrites are then taken up into circulation by the intestines and transported around the body to be converted into nitric oxide (NO). This is the nitratenitrite-NO pathway, and it holds powerful capabilities for enhanced health. The final creation, nitric oxide, is an important signalling molecule in the body. It helps to direct traffic for a number of important physiological processes such as blood flow regulation, muscle contractility, glucose control, calcium balance and mitochondrial health. These are all integral factors for everything from improved cardiovascular health to seeing better results in the gym.

HOW DO THEY HELP PERFORMANCE? When oxygen levels are low in the bloodstream, such as during prolonged exercise, nitrites get converted into nitric oxide. Nitric oxide is important in several processes that enhance exercise performance such as increased efficiency of muscle contractions, increased energy production, enhanced blood flow and improved heart health. In turn, consuming dietary nitrates can effectively reduce the oxygen cost of training during submaximal exercise, potentially enhancing an athlete’s exercise tolerance. Better exercise tolerance equals better performance.

Long-term daily consumption has also been shown to increase plasma nitrite concentrations and ultimately increase the production of NO. Recreational athletes seem to get the biggest bang for their buck when it comes to dietary nitrates and performance, while the margins for improvement in elite athletes are very small. Experts believe this could be due to the greater dietary intake of highly trained athletes, or their greater capacity to produce NO, or simply because elite athletes have better genetics and thus are better able to enhance oxygen delivery.

NITRATES FOR BETTER HEALTH Dietary nitrates are also a win for recreational athletes looking to support better health. Supporting vascular health via weight management and blood sugar control is the first step to reducing your risk of CVD; however, the addition of dietary nitrates is a potent weapon due to added nitric oxide and its potent vasodilator effects. Many cardiovascular diseases, such as prehypertension, hypertension, atherosclerosis and stroke, have a strong association with endothelial dysfunction (the inner lining of your smallest arteries) and reduced NO activity. This suggests increasing your intake of nitrate-rich vegetables would be highly beneficial. The nitrites produced from the nitrate-nitrite-NO pathway have also been found to protect the heart, liver, kidneys, lungs and brain.

HOW TO GET THEM Just how many nitrates do you need to consume to achieve an effective dose and kickstart better health and performance? Most studies use acute doses between 300-600 mg of dietary nitrates, taken approximately 2.5 hours before exercise. After 24 hours, nitrate levels will return to baseline. Comparatively, the typical intake of dietary nitrates in the general population is about 40-100 mg/day in America and Canada, with approximately 50–85 per cent of dietary nitrate intake derived from vegetables. Spinach, arugula, beetroots and celery contain about 250 mg of dietary nitrates per 100 g of fresh weight. Nitrates can also be found in supplement form. Dietary nitrates and the subsequent nitric oxide produced in the body support several crucial physiological processes, from blood-flow regulation and muscle contractility to glucose and calcium balance, as well as mitochondrial health. If you’re trying to improve your endurance performance, upgrade your health or increase longevity, increasing your intake of dietary nitrates (or adding a nitrate supplement) can play a key role in achieving success. This article was republished with permission from DrBubbs.com.

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NUTRITION

Unlocking the Truth about Vitamin B12 Why absorption of this essential vitamin is about more than simply what you’re ingesting BY ZUZANA FAJKUSOVA Based in Vancouver, B.C., health coach, founder of activevegetarian.com and plantbasedacademy.ca and author of the Vegan Weight Loss Manifesto and Plant-Powered Athlete. ACTIVEVEGETARIAN

s someone who’s invested in health and fitness, I'd be willing to wager a guess that your daily vitamin stack includes B12. Essential for a variety of crucial roles in optimal bodily function, vitamin B12, also known as cobalamin, aids in red blood cell production, metabolic processes, and shielding against neurotoxin damage. Every cell in our body leans on vitamin B12 for optimal performance. From fostering the growth and regeneration of red blood cells to managing metabolism and safeguarding the central nervous and endocrine systems, B12 serves as a cornerstone for overall health. It even plays a part in strengthening neurotransmitters in the brain and ensures the liver's efficient utilization of stored vitamins and minerals. But in today's fast-paced world, the rising concern about vitamin B12 deficiencies is becoming hard to ignore. Contrary to what many believe, the root cause isn't just about insufficient dietary intake—it extends to how effectively our bodies absorb this vital nutrient.

The key to getting enough of this vitamin isn’t just about the foods you eat or the supplements you ingest. In fact, a protein produced by the cells in the stomach lining, called the intrinsic factor, dictates how well B12 can be absorbed. Sadly, modern lifestyles have led to diminished amounts of intrinsic factor in many of us, making B12 absorption inefficient and making the vitamin almost useless.

DEBUNKING THE DIETARY MYTH Contrary to common belief, relying solely on animal foods for B12 isn't the solution. When ingesting protein-rich meals like eggs, meat, fish, or chicken, the body can only digest about 20 per cent of it. The undigested protein disrupts the probiotic bacteria in the gut, the primary source of B12. Instead, the answer lies in the external parts of organic foods, often termed as prebiotic or elevated biotics. These microorganisms absorb the sun's energy and release B12 upon their "death," supporting the body's health. Fruits and vegetables such as bananas, concord grapes, green leafy vegetables, sunflower seeds, leeks, dates, carrots, peas, sprouts, microgreens, herbs, wildfoods and seaweed are excellent sources of elevated biotics. Opting for fresh, organic produce straight from the garden or growing your own at home is a wise choice. Health, in the end, isn’t just about loading up on B12-rich foods or supplements. Whether you're a meat-eater or a plant-food lover, your lifestyle matters. Prioritize good digestion, soak up a healthy dose of sunlight for vitamin D, and maintain a happy gut—these are the real heroes in the B12 story. Embrace a natural lifestyle, concentrate on organic, whole foods, and keep your gut healthy to pave the way for a healthier, more vibrant life.

The key to getting enough of this vitamin isn’t just about the foods you eat or the supplements you ingest.

UNDERSTANDING THE DEFICIENCY DILEMMA A shortage of B12 can lead to an array of health issues, including anemia, nervous system disorders and gastrointestinal problems. Symptoms span from fatigue and shortness of breath to numbness and tingling sensations in the extremities. A severe deficiency can escalate to nerve damage, highlighting the vital need to maintain healthy levels of this essential vitamin. Numerous factors contribute to B12 deficiency, with the digestive system playing a critical role. Weak adrenals, gastrointestinal problems, deficient kidney function, a congested liver, stress, processed food consumption and the use of antibiotics can disrupt proper digestion, absorption, utilization and elimination, leading to B12 deficiency.

SUPPLEMENTS: NOT A SIMPLE SOLUTION Taking B12 supplements isn't as straightforward as it seems, as B12 naturally combines with other B vitamins. Remember, it's not just about what you ingest; it's about how your body assimilates and utilizes these essential nutrients.

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RECIPES

Clustery Spiced Granola If coziness had a scent, it would be this

RECIPE BY CHARMAINE BROUGHTON STYLING/PHOTOGRAPHY BY MEAGAN BROUGHTON Muskoka, Ontario-based cooking instructor, tv host and cookbook author who always leaves room for dessert. Find Delicious & Doable: Recipes for Real and Everyday Life on Amazon. CHARMAINE_BROUGHTON

f you need an excuse to use up all those spices hiding in the back of your pantry, or simply want your house to smell amazing, this is the recipe for you. Bonus: Once you whip up a batch, you’ll never buy store-bought granola again. You’re welcome!

Prep Time – 15 minutes

Makes 8 cups

INGREDIENTS • • • • • • • • • • • •

4 cups large flake rolled oats 1 cup nuts (I use peanuts, but try almonds, pecans or cashews) 1 cup pumpkin seeds (or shelled sunflower seeds, or 1/2 cup of each) ½ tsp. salt 1 Tbsp. cinnamon 1 1/2 tsp. ginger 1/2 tsp. each of salt, nutmeg and cardamom ¼ tsp. ground cloves ⅔ cup melted coconut oil ½ cup maple syrup 1 Tbsp. pure vanilla extract 1 tsp. coconut extract

GARNISHES Use all, or a few of the suggested garnishes: • 1 cup raisins or dried cherries • 1 cup roughly crushed banana chips • 1/2 cup toasted organic coconut flakes

DIRECTIONS 1. Preheat the oven to 350 F. 2. Stir together all ingredients (except for garnishes) until well combined. 3. Place mixture on a large baking sheet lined with

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parchment paper (or between two smaller baking sheets). Press mixture down into a large rectangle “cookie” (approximately ¼-inch thick). 4. Place in the centre of the preheated oven and bake for about 12 minutes. 5. Using a thin spatula, flip granola (you will likely have to flip in sections). Using the back of the spatula press granola back to reform “cookie.” 6. Bake for an additional 10 to 12 minutes or until granola is golden. Remove from the oven and cool completely on the baking sheet. 7. Let granola sit on baking sheet overnight (or for at least 2 hours) before touching it. Once granola has set, break into clusters. Gently toss with garnishes of choice. Store in an airtight container for up to 3 weeks. NOTE: This granola recipe isn’t overly sweet. For more sweetness, add an extra ¼ cup of maple syrup, or serve with fresh berries or diced apple for extra nutrients and natural sweetness. Nutrition facts per serving Calories 321; protein 7 g; fat 19 g; carbs 33 g. Excerpt from Delicious & Doable: Recipes for Real and Everyday Life by Charmaine Broughton, I C Publishing 2022.

RECIPES

Roasted Squash and Kale Salad The zesty flavours in this hearty dish will brighten any meal RECIPE BY CHARMAINE BROUGHTON STYLING/PHOTOGRAPHY BY MEAGAN BROUGHTON Muskoka, Ontario-based cooking instructor, tv host and cookbook author who always leaves room for dessert. Find Delicious & Doable: Recipes for Real and Everyday Life on Amazon. CHARMAINE_BROUGHTON

ho says salads are only meant for the summer? This hearty and nourishing kale salad makes a fabulous weeknight supper. Toss any leftovers with cooked quinoa for a satisfying brown-bag lunch that won’t wilt.

Prep Time – 15 minutes

Makes 6 cups

INGREDIENTS Dressing • • • • •

3 Tbsp. prepared marmalade 2 tsp. orange juice 1 tsp. balsamic vinegar ½ tsp. each of minced fresh ginger and finely grated orange zest 2 cloves garlic, minced

Salad • • • • • • •

2 acorn squash, well washed, seeded and cut in cubes (skin left on) 2 Tbsp. vegetable oil 2 tsp. dried sage leaves 1/2 tsp. each of cinnamon, paprika and cardamom 6 cups lightly packed baby kale leaves ⅓ cup each of dried cherries and cashews ½ tsp. each of salt and pepper

Garnish •

2 Tbsp. pumpkin seeds

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DIRECTIONS 1. Whisk together dressing ingredients and set aside. 2. Preheat the oven to 400 F. 3. Toss chopped squash with oil, dried sage and spices. Place on two baking sheets lined with parchment paper. 4. Bake for 30 to 45 minutes, tossing every 15 minutes. Rotate pans halfway through baking. Remove from the oven and cool completely. 5. When ready to serve, toss roasted squash with kale, cashews, dried cherries, salt, pepper and reserved dressing. Garnish with pumpkin seeds. Nutrition facts per serving Calories 498; protein 8 g; fat 19 g; carbs 63 g. Excerpt from Delicious & Doable: Recipes for Real and Everyday Life by Charmaine Broughton, I C Publishing 2022.

RECIPES

Easy Vegan Garlic Noodles

These delicious vegan garlic noodles are loaded with flavour from the garlic and sesame and can be made in under 15 minutes RECIPE & PHOTOGRAPHY BY MARIA KOUTSOGIANNIS Recipe developer & food blogger at FoodByMaria in Calgary, AB. FOODBYMARIA

his quick recipe is perfect to whip up for lunches, or dinner. Blasted with flavour from the sesame oil and garlic, you can’t go wrong with this vegan noodle recipe. What’s great is that it’s so easy, but it will still wow you (or your family) with flavour. Even the busiest of people have time to make this healthy meal and you won’t regret it! I love Asian-inspired dishes, and this one is loaded with all the goodness that you would want in a noodle dish.

Prep Time – 5 minutes Cook Time – 10 minutes

Serves 2-3

INGREDIENTS • • • • • • • • •

200 g. ramen noodles 1 Tbsp. coconut oil 4 garlic cloves, crushed or minced 1/3 cup green onion, finely chopped 2 Tbsp. soy sauce 2 Tbsp. sambal oelek – use less if you don’t fancy hot/spicey food* 1 Tbsp. rice wine vinegar 1 tsp. sesame oil Top with more green onions, toasted and sesame seeds and ginger chili oil

DIRECTIONS 1. Cook ramen noodles as instructed on the packet. 2. Heat a medium-size pan on medium heat. To the pan add coconut oil, garlic, and green onion. Heat for 3-4 minutes. 3. To the pan add soy sauce, sambal oelek, rice wine vinegar, and sesame oil. Stir and cook untill the sauce begins to thicken. 4. Transfer strained/cooked noodles to the pan and cook for 2 minutes until the sauce has seeped into each pore of the noodles. 5. Serve with more green onions, toasted sesame seeds, and ginger chili oil.

INGREDIENT NOTE: *Sambal Oelek: Sambal is an Indonesian chili sauce/ pasta that is made from a mix of chili peppers, garlic, ginger, shallots, palm sugar, and lime juice. It’s great to add spice and flavour to Asian-inspired dishes like this one. However, it’s important to note that some of these sauces contain shrimp paste for those that are vegan. Personally, I’m okay with cheating a bit if it means using flavourful sauces like sambal oelek. You can find some vegan-friendly versions, or make your own!

Nutrition facts per serving Calories 175; protein 16 g; fat 5 g; carbs 10 g.

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RECIPES

Mushroom Burger with Tomato Relish & Vegan Aioli Step aside, store-bought vegan mystery burgers! You can pronounce everything in this whole-food delight RECIPE BY CAROL DUDAR PAULA WILSON Freelance Food Stylist and recipe developer based in Toronto, ON. CAROLDUDAR

ushrooms are having a moment. Touted for their richness in selenium and vitamin D, these life-of-the-party fun-guys aren’t just tasty—they’re also incredibly versatile. But branching out from your usual cremini and portobello stand-by options can be intimidating, which is why we love this burger recipe that urges you to shake things up in the produce section. A familiar favourite with a twist that’s sure to delight.

DIRECTIONS Makes 2 burgers

INGREDIENTS Burgers • • • • • • •

6 Tbsp. avocado oil, divided 14 oz. black oyster or maitake mushrooms, either in 2 or 4 clusters 2 Tbsp. cornstarch 15 large sprigs fresh thyme 2 tsp. salt 1 Tbsp. black pepper 4 green onions, roots trimmed

Vegan Aioli Makes 1 cup • • • • • • •

¼ cup aquafaba (the liquid from canned chickpeas) 2 tsp. Dijon mustard 2 tsp. lemon juice 1 tsp. maple syrup 1/2 tsp. salt 1/2 tsp. garlic, minced 3/4 cup avocado oil

Tomato Relish Makes 1 cup • • • • •

1 cup red and yellow cherry tomatoes, divided 1 Tbsp. capers 2 tsp. sherry (or rice wine) vinegar 1/4 tsp. salt 1/2 tsp. black pepper

1. Prepare tomato relish and aioli first. To make the aioli, add all ingredients except avocado oil to the food processor. Purée for 1 to 2 minutes or until mixture is white and foamy. Using the chute, very slowly drizzle the oil into the food processor while keeping it running. It should be a fine stream of oil, taking roughly 2 minutes to pour the full amount. Continue to process for another minute until the aioli has thickened to the consistency of mayonnaise. Taste for seasoning, then remove from the food processor, transfer to an airtight container and set aside. 2. To make the tomato relish, heat a heavy skillet to medium heat. Add half of the tomatoes to the pan and toss until they start to char and blister. Remove from the pan and set aside to cool completely. Meanwhile, cut the remaining tomatoes into quarters and place them in a medium-sized bowl. Add the capers, vinegar, salt and pepper. Once the charred tomatoes are cooled, cut them into halves. Add to the relish and gently mix. 3. Sprinkle and toss mushrooms in the cornstarch and let sit for 5 minutes. Preheat skillet to medium heat and add 4 tablespoons of oil and thyme. 4. Place the mushrooms in the pan and cook for 2 minutes. 5. Press down on the mushrooms with the bottom of another skillet. Cook for 5 minutes. Turn the mushrooms over. Mushrooms should be deep golden-brown. 6. Add the 2 remaining tablespoons of oil and cook for another 5 minutes, then press down on the mushrooms again with the bottom of the skillet. Remove mushrooms from the pan and season both sides with salt and pepper. 7. In the same frying pan, add the green onions and toss with tongs for 5 to 10 minutes or until wilted and starting to char. Remove from heat and set aside. 8. Toast the split burger buns. Spread the bottom halves of the buns with the aioli. Divide the mushrooms between the two burgers. Top with green onions, tomato relish and fresh greens. Spread more aioli on the inside of the top bun and place on the burgers. Serve immediately.

FOR SERVING • •

2 burger buns 1 cup baby arugula or baby sorrel leaves

NOTE: Aioli and relish can be made ahead of time and kept in the fridge in an airtight container for a week. An immersion blender or Vitamix can be used instead of the food processor—the method is the same.

Nutrition facts per serving Calories 705; protein 11 g; fat 16 g; carbs 41 g.

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FINAL IMPACT

The Original Personal Trainer Trends may come and go, but Jack LaLanne’s approach is forever BY JAMES FELL Former fitness columnist for the Los Angeles Times and Chicago Tribune, and author of On This Day in History Sh!t Went Down based in Calgary, AB. BODYFORWIFE

he good old days of fitness…weren’t. They were full of judgement and practices far worse than today (The Biggest Loser, with your extreme and unsustainable methods, we’re looking at you). Yet exceptions exist. One was Jack LaLanne. LaLanne was a fitness innovator. He came on the scene as technology was allowing Americans to become more sedentary and convinced people of the benefits of regular exercise. He opened one of the first weightlifting gyms in the U.S. in Oakland in 1936. Many medical experts of the time scoffed. They alleged that lifting weights would cause hemorrhoids and erectile dysfunction, that women would look like men and that athletes would become muscle-bound. LaLanne inspired people with amazing physical feats to show what a body could do. When he was 42, he did 1,033 push-ups in only 23 minutes. On his 70th birthday he swam a mile through the strong currents of Long Beach Harbor. While towing 70 rowboats carrying 70 people. While handcuffed. LaLanne was motivated to help others because he had experience being both physically and mentally unhealthy. As a teen he described himself as a “junk food junkie” who suffered from bulimia. He lacked direction, dropped out of school at 14, and was prone to episodes of violence. “I was a miserable goddamn kid,” LaLanne said. “It was hell.” LaLanne’s father died at the age of 50 from heart disease, but the young man was inspired by a lecture on diet and exercise. It changed his life—then he changed the lives of many others.

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Photo of Jack LaLanne in Elaine LaLanne's book, “Pride and Discipline/The Legacy of Jack LaLanne”.

LaLanne broke new ground in fitness, and people paid attention to him because of it. He completed these feats seemingly as a challenge to the rest of the world that said, “Let’s see you do that!” And he really did want us to do that. His TV show began broadcasting locally in San Francisco on September 28, 1951, and was nationally syndicated in 1959, running until 1985. It was enthusiastic and inclusive, encouraging people to do what they could, to seek enjoyment in movement and healthier eating. LaLanne often spoke of how exercise was supposed to be enjoyable, not some endless, swear-word-inducing drudgery. His ever-present smile spoke volumes, and his exuberance for fitness inspired many. LaLanne taught us that if you didn’t use it, you were going to lose it. But he also worked to convince many older people that if they had lost it, it was never too late to get it back. LaLanne lived for 96 years and was active, spry and almost superhuman right up to the end. Let’s see you do that.

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For your heart.

@aorhealth aor.ca