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Visually impaired players spinning their wheelchairs on the basketball court, amputees spiking the ball in sitting volleyball, PTSD warriors sweeping the ice in wheelchair curling. Honour. Fierce resilience. Ferocious courage. These are the Invictus Games Vancouver Whistler 2025, presented by ATCO and Boeing.
From Feb 8-16, 2025, more than 530 wounded, injured and sick service personnel and veterans from 23 nations will
compete in this international sporting event. It features the core Invictus sports of indoor rowing, sitting volleyball, swimming, wheelchair rugby, and wheelchair basketball and, with this being the first winter Games, it welcomes the addition of alpine skiing and snowboarding, Nordic skiing and biathlon, skeleton, and wheelchair curling.
Unlike the Paralympics, Invictus competitors may not be athletic in the disciplines they’re competing in and it’s likely the first time they’ve been exposed to them, particularly skeleton! In fact, the Invictus Games is the only sporting event that does not keep a medal count, because it’s less about the result and more about helping the individuals on their journey of recovery. While in some cases the injury and aids are perceptible — prosthetics or wheelchair — the disability in other competitors is not visible, such as PTSD or a brain injury.
ATCO is the presenting sponsor of Team Canada, comprising 56 individuals from every branch of the Canadian Armed Forces.”
A proud sponsor of Team Canada from The Hague 2022 through to 2029, ATCO’s wholehearted commitment to the military started when its co-founder S.D. Southern used his mustering out credits as a firefighter in the Royal Canadian Air Force to found ATCO, with his son Ron, in 1947. Its projects and programs over the years are numerous and include supporting airfield services in Afghanistan, Canada’s Department of National Defence, NATO, the North Warning System, and ATCO Military Family Day at Spruce Meadows in Calgary.
“There’s an ongoing social problem in that veterans can’t find a way back into society after they leave active duty,” says Nancy Southern, chair and CEO of ATCO. Two of the many initiatives that ATCO created to assist in rejoining mainstream life are housing solutions for veterans (Homes for Heroes Foundation) and ATCO’s Veteran Employee Resource Group, which helps recruit, connect and transition veterans into the Calgary-based global company, recognizing their formidable leadership skill set. There are 77 veterans and 62 reservists at ATCO.
The inspiration for the Invictus Games came when Prince Harry, The Duke of Sussex, opened the US Department of Defense’s Warrior Games in Colorado Springs, Colo., in 2013, during which time he was serving as a captain and helicopter pilot in the British Army. What he observed was how the power of sport helps to rebuild strength, confidence and purpose in the service personnels’ physical, psychological and social recovery.
Prince Harry is the patron of the Invictus Games Foundation and founder of the Invictus Games, first held in London 2014, then Orlando 2016, Toronto 2017, Sydney 2018, The Hague 2022, and Düsseldorf 2023. The word “invictus” is Latin for unconquered and truly embodies the resilient spirit of the wounded service members in overcoming adversity.
ATCO is the presenting sponsor of Team Canada, comprising 56 individuals from every branch of the Canadian Armed Forces, each with the most incredible history of service. There’s an air weapons tech who was deployed in Somalia, Bosnia and Afghanistan; an infantryman deployed in Haiti in 2009; a nurse deployed in Sri Lanka in 2004 to help the tsunami survivors; a combat engineer who was mine
monitoring for demining teams in Bosnia… They will each compete in at least three events.
Team Canada members express how integral the Invictus Games are in their recovery by giving them the opportunity to reclaim their sense of purpose, to be part of a team and mission again, and to demonstrate that their diagnosis and injuries do not define them.
Canada is the only country to twice host Invictus which will be held this year on the traditional territories of Lílwat, Musqueam, Squamish, and Tsleil-Waututh Nations. One of the reasons Prince Harry awarded it to Vancouver Whistler is because of its commitment to addressing Truth and Reconciliation Calls to Action and ensuring the languages, traditions, protocols, and cultures of these Four Host Nations are meaningfully respected and represented at the Games.
With residual Olympic energy running through its veins, Vancouver and Whistler are perfectly poised to host this celebration. Performing at the Opening Ceremonies will be Katy Perry, Nelly Furtado, Noah Kahan, and Roxane Bruneau, and at the Closing Ceremonies performances by Jelly Roll, Barenaked Ladies, and The War And Treaty.
While there’s no denying his celebrity, Prince Harry will preside over the Invictus Games first and foremost as a veteran.
The feeling of personal empowerment is ubiquitous at the Invictus Games and couldn’t be more serendipitous that embedded within the words Invictus Games is the motto “I AM.” Ten bright yellow “I AM” signs stand on guard throughout Vancouver and Whistler. What is your I AM? n
CONTRIBUTORS
LISA BENTLEY
Best-selling author of An Unlikely Champion, Lisa is an 11-time Ironman Champion and regarded as one of the best IRONMAN athletes in the world with over 20 years of racing under her belt. She is a coach, motivational speaker and sports commentator from Caledon, ON.
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DR. SANJEEV GOEL
With over 25 years of experience as a medical doctor, and the founder of Peak Human in Toronto, ON, Dr. Goel is a pioneer in bringing the latest cutting-edge medical technologies to Canada. ‘Canada’s Longevity Doctor’ hosts the Peak Human Labs Podcast, where he discusses biohacking and regenerative medicine with leading experts.
DRSANJEEVGOEL DRSANJEEVGOEL
LOUISE HODGSON-JONES
A professional communications and special events consultant in the sports and fitness industry, and with non-profit organizations in Victoria, B.C. She is a Guest Editor at IMPACT Magazine and running marathons takes Louise to destinations around the globe.
LOUISEHODGSONJONES LOUISE.HODGSONJONES
ERIN ROMEO
A nutrition coach and food-preparation specialist known as the Food Prep Princess, Erin was voted one of the “Best Meal Prep Accounts on Instagram” in 2018 by Popsugar, and has been featured on Shape.com, HealthMagazine.com, Men’sHealth.com, thekitchn.com, and TheDailyBurn.com and in Oxygen Magazine. Erin lives in London, ON.
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DR. ROBERT J. SCHINKE
A Human Kinetics author and professor of kinesiology and health sciences at Laurentian University in Sudbury, ON, Dr. Schinke also serves as senior co-editor for the International Journal of Sport and Exercise Psychology and editor-in-chief of the Journal of Sport Psychology in Action.
ROBERTJSCHINKE
DR. ADAM TENFORDE
Dr. Tenforde is an assistant professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School. He is a sports medicine physician at the Spaulding National Running Center in Cambridge, MA where he has the unique perspective of being both a doctor and former professional runner.
ADAM-TENFORDE SPAULDINGREHAB
CONTRIBUTORS Lisa Bentley, Devorah Bowen, Syl Corbett, Julie Daniluk Jonas Eyford, Sanjeev Goel, Danyael Halprin, Rich Hill, Louise Hodgson-Jones, Andrea Katz, Emily Meyer, Mindy Pelz, Lindsay Pleskot, Erin Romeo, Robert Schinke, MJ Shaw, Adam Tenforde, Kaye Peñaflor, Devin Wolfe, Magi Wysocki, Kyla Zalapski.
PHOTOGRAPHY Andrew Alcalde, Alisa Arbuckle - Ali-Oop Photography, Veronica Anhalt, Catherine Arnold, Mark Agius, Alan Bailward, Jeff Binns Photography, Paul Buceta, Jeff Burgess, Taylor Byrom, Allison Clark Photography, Don Charnaw, Melinda Felice, Tyler Garnham Photography, Gingersnap Photography, Ethan Hammond-Srsan, David Hansen, Suresh Hunnur, IRONMAN, Holly Jane Photography, Joanna Jensen Photography, Walker Jordan, Lily Kwok, Brennan Lalonde, Pascal Lee, Trudie Lee, Gord MacPherson, Ally Matos, Sean McBride, Graham McKerrell, Matt and Marie Photography, Jana Miko - Miko Photography, Ben Owens, Paul Nam, Hark Nijjar Photography, Cassidy Penney Photography, Laura Pedersen, Stiva Sinanan, Gregory J Thomson, Andrea Troughton, Whistlerbungee, WNBF Canada.
We’re kicking off the new year with an issue that is especially close to my heart—our Inspiration Issue, featuring Canada’s Top Fitness Instructors, Class of 2025.
This program, now in its eighth year, is a true celebration of some of the most exceptional fitness professionals in the country. My own career began in the fitness industry over 35 years ago managing health clubs and teaching aerobics —some of the best days of my life. To this day, my deep-rooted passion and love for the fitness industry makes giving this recognition all the more meaningful.
Nowhere else have fitness trainers and instructors been recognized for the passionate, selfless, and transformative work they do—helping others live their healthiest, best lives. That’s where we come in each year.
Selecting this year’s honorees was no easy task. Our expert panel meticulously blind-scored the results after merit scores were calculated by our editorial team, and the results were incredibly close. In fact, so many nominees were neck and neck—often tied or separated by mere decimal points—that I made the decision to expand the list. This year, we’re featuring 36 instructors across the country, adding two additional honorees per region. We simply couldn’t leave them out!
This underscores what we already know. Every single nominee is exceptional in their field. We also know that this recognition has propelled careers, and I’m incredibly proud to play a role in that.
Beyond this exciting feature, this edition is packed with inspiring stories. Our Athletes with IMPACT includes Hugh Hamilton, a double amputee who is redefining limits and refusing to let anything stand in the way of his passion for the activities he loves, and DonnaJean Wilde, the Guinness World Record holder in the plank and in push-ups (affectionately known as the ‘Planking Granny’ at just 59 years of age). Both are remarkable athletes, and after meeting them, I couldn’t help but reflect on how much more I could be doing with my own fitness!
Our Final Impact feature shares a deeply moving story from a past Top Instructor recipient —one that caught me off guard emotionally. It’s a powerful reminder that you never know how your actions can change someone’s life for the better when you don’t even know it.
And, as always, this issue is packed with expert advice to support your fitness journey. With insights from top doctors in nutrition, health, and sports medicine, plus workouts from Canada’s Top Fitness Trainers and—of course—those delicious recipes from the top chefs, we’ve got almost everything you need to start 2025 on a strong note.
Wishing you a fantastic year ahead!
Now, meet the Class of 2025.
DIGITAL EDITION
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A transformative moment in the wellness industry
Stepping into Upgrade Labs feels like entering a realm where technology meets wellness in a revolutionary way. Gone are the mirrors and sweaty selfies of traditional gyms; here, the focus is on optimizing your health and performance through innovative methods and state-of-the-art technology.
insights, Upgrade Labs sets a new global standard for a healthier, more vibrant life.
making it a transformative evolution in fitness.”
High-Tech Fitness Solutions
We are redefining fitness and recovery, making it smarter, not harder, no where you are on your wellness journey.
At Upgrade Labs, the concept of biohacking is at the forefront. This approach leverages science and technology to enhance the body’s capabilities, emphasizing incremental improvements that contribute to overall wellbeing. It's not just about physical fitness—body recovery and mental rejuvenation is also key. With advanced AI tools and measurable science-backed data-driven
A Different Approach to Fitness
Co-owner Dean Zipse understands that this method diverges from conventional gym practices. “We challenge the norm,” he explains. “While traditional setups might overwhelm you with equipment, we streamline the experience. Clients engage with our strength technology 15-minutes a session,
Central to this experience is the AI Cheat Machine, a groundbreaking piece of equipment that personalizes workouts to suit individual muscle development goals. Unlike traditional gyms, where you’d need various machines to work different muscle groups, this innovative technology does it all in one place.
Beyond strength training, Upgrade Labs features an AIenhanced stationary bike that customizes cardio sessions, ensuring you achieve maximum results in minimal time.
Rethinking Body Recovery
Upgrade Labs offers cutting-edge recovery modalities designed to optimize the body’s natural healing processes and enhance overall performance. Step into technologies like red light therapy to stimulate cellular repair, and compression therapy to boost lymphatic drainage, for a holistic approach to recovery. These advanced treatments help individuals recover faster, feel rejuvenated, and perform at their peak. Additionally, metabolic training options help improve endurance, longevity, and accelerate recovery, while cold therapy aids in pain relief and boosts overall energy levels. The chilling chamber provides a refreshing blast of cold air, offering the revitalizing benefits of cold water without the discomfort.
A New Era of Health and Wellness
Co-owner Janet Waye sees this as a transformative moment in the wellness industry. “Biohacking might be a newer term, but its concepts are familiar to many through popular diets and health trends, like cold-water therapy and meat-based diets”, she explains. “As people become more aware of these alternative approaches, biohacking is poised for significant growth.”
This technology isn't just for amateurs; it's also utilized in professional sports. “Equipment like ours is found in NFL locker rooms,” Zipse shares. “While athletes still engage in traditional workouts, they supplement their routines with high-tech tools for efficiency and accountability.”
Designed for Busy Lives
Upgrade Labs is tailored for those juggling demanding schedules, allowing clients to seamlessly integrate fitness into their daily lives. Workouts can last as little as nine minutes or as long as 25; add on 12-20 minutes for recovery or opt for a three-minute cold chamber to accelerate your visit while still receiving optimal recovery. “Our clients leave energized and ready to tackle their day,” Waye says.
The efficiency doesn’t stop with the workouts. Upgrade Labs incorporates principles from executive management, emphasizing measurable results and strategic approaches to maximize effectiveness. “What gets measured gets improved,” Zipse states, ensuring clients see tangible outcomes in minimal time.
Open seven days a week, Upgrade Labs offers flexible scheduling to meet individual needs. With its dedication to cutting-edge technology and a holistic approach to health, Upgrade Labs is redefining fitness, making it smarter, not harder. Ready to explore this new era? You can start your health journey with a complimentary Cell Health Analysis at upgradelabs.com/Calgary n
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Kate S
150 Minutes Plus Strength Exercises Twice Per Week
The science is clear—physical activity is one of the most powerful tools for preventing chronic diseases, improving mental health, and enhancing longevity. Leading health organizations, including the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and the Canadian Heart and Stroke Foundation all stress that adults should engage in at least 150 minutes of moderate to vigorous aerobic activity per week, along with strengthening exercises at least twice a week.
This is where gyms and fitness professionals play a crucial role. Gyms are not just buildings filled with equipment; they are centers of expertise, where kinesiologists, personal trainers, and exercise specialists guide individuals on how to move safely and effectively. These professionals do more than prescribe workouts—they help prevent injuries, improve mobility, strengthen muscles and bones, and tailor fitness programs to individual needs. They also educate people on proper nutrition, ensuring that muscle and bone density are preserved as they age.
As Canada faces rising healthcare costs, prevention must be the future of healthcare. Dedicated professionals are at the heart of this movement—helping people live longer, healthier lives before disease takes hold. The data has never been clearer. If you want to invest in your health, start with movement. And the best place to begin? Your local gym.
By Gabriel Hardy, Executive Director of FIC.
Pass the Parsley
Fitness Trends to Watch in 2025 D
As revealed in the annual ACSM’s Health & Fitness Journal worldwide survey, these are the key trends set to shape the fitness industry this year. Get ready to embrace the latest innovations and time-tested approaches that will define how we move, train, and stay healthy in 2025. 1. Wearable Technology
on’t underestimate this herb - it’s a nutritional powerhouse in disguise! Packed with essential vitamins, minerals, and potent plant compounds, this vibrant herb is more than just a garnish. It’s especially rich in apigenin, a flavonoid with impressive anticancer properties, and loaded with vitamin K, which supports strong, healthy bones. While dried parsley is an especially concentrated source of nutrients, fresh parsley brings its own health benefits—and a burst of fresh flavour.
Health & Wellness Coaching
For more information: acsm.org/trends.
Whether you choose it for health, or to improve the flavour of your next recipe, don’t leave it sitting on your plate!
STRENGTH TRAINING FOR A RESILIENT LOWER BACK
Develop a stronger, more stable lower back to move past old injuries and minimize the risk of new ones
BY DEVIN WOLFE GRAHAM MCKERRELL
One of IMPACT Magazine’s Canada’s Top Fitness Trainers 2024, and the owner of Renegade Training Company in Calgary, AB.
RENEGADE_YYC | WOLFEMAN_YYC RTCYYC
Low back pain can be a frustrating and limiting experience. As someone who suffered a bulged disc in 2020 and has worked with plenty of clients dealing with low back issues, I understand firsthand the challenges these injuries bring. One common issue is the reluctance to progress beyond corrective exercises, stemming from a fear of triggering flare-ups. Unfortunately, this caution often leaves people stuck in "rehab purgatory" far longer than necessary.
The reality is that minor aggravations can still occur, but building stronger muscles and more resilient tissues significantly increases their tolerance to stress. Imagine this: if you can deadlift 200 pounds, lifting a 50-pound box in your garage becomes far less likely to result in a back tweak.
Recovering from a lower-back injury involves rebuilding the tolerance of your muscles and tissues to handle load and movement—ideally becoming even stronger than before the injury. This process includes retraining your nervous system to support and stabilize the injured area, even when some low-level pain is present.
Every tissue has a threshold of load and movement it can handle. Injuries typically occur when this threshold is exceeded. By progressively strengthening your back and surrounding musculature, you can increase that threshold, reducing the likelihood of future injury.
1
ROMANIAN DEADLIFTS
3-4 sets, 8-10 reps
Rest 60-90 seconds between sets. Equipment: barbell or dumbbells. With progressive loading these will target the posterior chain, building strength and endurance in your hamstrings, glutes, and erectors. Work towards a goal of being able to do 0.75x to 1.5x bodyweight based on your training experience.
1. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with palms facing you.
2. Take a breath in and brace your core and engage your lats.
3. With soft knees hinge at the hips, pushing your glutes back while lowering the weight toward the ground.
4. Maintain a neutral spine and keep the weight close to your legs throughout the movement.
5. Once your torso is near parallel or you feel a deep stretch in your hamstrings, squeeze your glutes and drive your hips forward to return to the starting position while exhaling your air.
Pro Tip: A critical component of building a strong and resilient back is mastering proper breathing mechanics and creating intraabdominal pressure. Proper breathing and bracing stabilize your spine during heavy lifts, acting like an internal weight belt to protect your lower back. Learning to breathe diaphragmatically and engage your core while lifting ensures optimal support for your spine under
2
DOWNWARD ROTATIONAL CHOP
2-3 sets, 10 per side
Rest 30-60 seconds between sets.
Equipment: cable or band with a high anchor point. Training the transverse plane strengthens your obliques and improves functional stability of your spine through different positions. You don't need to load this heavy, but ensure you have the intention of your core being the primary mover while staying in control through the movement.
1. Attach a resistance band or cable to a high anchor point.
2. In a split stance and slight forward lean, with outside leg forward, grab the handle with both hands.
3. Rotate your torso diagonally downward, pulling the handle across your body and over your outside leg. Keep hands in line with your sternum to ensure ribcage movement.
4. Engage your core throughout the movement and avoid twisting at the knees or hips.
5. Slowly return to the starting position and repeat for the desired reps before switching sides. •
HIGH TO LOW HALF-KNEEL CABLE PULLS
2-3 sets, 10 -12 per side
Rest 30-60 seconds between sets. Equipment: cable or band with a high anchor point.
Strengthening the lower portion of your lats through vertical pulls not only improves upper-body pulling strength, but also enhances spinal stability. Having strong lats aid in supporting your spine during heavy lifts and daily activities.
1. Set a cable machine at a high anchor point, and with one hand grab the handle and set up in a half-kneel position facing the cable machine directly. The leg on the pulling side will be down.
2. With the working arm fully extended towards the anchor point, you should have a very slight lean forward to line up the cable, your arm, and body.
3. Brace your core and engage your legs while pulling the handle towards your body by driving your elbow down towards your hip. Think about engaging your lats by having your shoulder stay down away from your ear.
4. Slowly return to the starting position, maintaining control throughout the movement.
Pro Tip: End the pull once your elbow is in line with your spine, do not have your elbow get behind your spine as this disengages the lats, and rolls the shoulder forward. If you can do 12 with good form increase the weight until you can only do 10 with at most one rep left in the tank.
4
ZERCHER MARCH
2-3 sets, 10-15 marches per leg, or 30-60 seconds per leg
Rest 60 seconds between sets. Equipment: straight bar, barbell, or racked kettlebells (alternative).
These are excellent for developing core and back endurance while teaching proper bracing and spinal alignment under load. Increase load and/or duration over time. Use a barbell pad to allow for a more comfortable loading.
1. Start by placing a barbell in the crook of your elbows, keep forearms vertical and elbows just slightly ahead of your ribs.
2. Stand tall with your feet hip-width apart, bracing your core and having your shoulders, ribs, and hips in alignment.
3. Brace your core and raise one leg to 90 degrees at the hip in a controlled manner, focusing on maintaining an upright posture and steady breathing.
4. Keep your marches slow and deliberate and avoid leaning backward or forward during the carry.
5. Perform for a set number of marches, or time. You can stay in place or march forward.
BUILDING STRENGTH WITH PILATES
Enhance your strength with the dynamic support of a reformer or the versatility of a glider
BY MJ SHAW GREGORY J THOMSON
One of IMPACT Magazine’s Canada’s Top Fitness Instructors, 2023 and the owner of Soul Fuel Fitness in Toronto, ON. MJSHAWB | SOULFUELFITNESS_TO CLOTHING COURTESY HYBA ACTIVEWEAR, BY REITMANS CANADA LIMITED HYBA
With all its current buzz, it might seem like Pilates is trending. But this exercise modality, and the reformer specifically, have been around for almost 80 years. Studios are popping up everywhere with rooms full of reformers running high-energy, highintensity, high-volume group classes to meet the current demand. This might not be exactly what Joseph Pilates had planned, but for those who are proponents of whatever gets people out enjoying fitness, this trend is working!
Aside from all the excitement, the Pilates reformer provides excellent strength training with a particular focus on form, breath control, body awareness and mindful movement. You could be dripping sweat with muscles shaking, but there is no impact, per say, and resistance is dictated solely by a few springs and your body weight. To execute exercises safely and correctly, attention to spinal alignment and core stability are paramount, so there is a steady challenge throughout. As such, people at all ages and fitness stages find the workouts full-bodied, beautifully balanced, and even rehabilitative.
For variations and modifications, you can add in smaller Pilates props (bands, magic rings, weighted balls, squishy balls) or larger apparatus add-ons like boxes or springboards. But for this workout we are going to stick with the reformer’s basics and replicate the exercise using gliders.
WARM-UP
On all fours, wag your tail, cat/cow (spine extension & flexion), press back into child’s pose. Find some intuitive movements to open things up and awaken the body before getting into these intense Pilates strengthening exercises.
1
LONG STRETCH
8-12 reps. rest 1 minute, complete up to 3 sets
On the Reformer: Kneel upright on the carriage with hands shoulder-width on the foot bar and feet against the shoulder rest with the toes tucked under, option to lift the knees. Keep a long line from shoulders through the pelvis to the knees. Inhale to push the carriage away by pressing into the foot bar moving from the shoulder joints. Exhale to return to the start position.
On the Gliders: Kneel and place one hand on each glider. Glide your hands forward and back allowing your torso to move with you. Most of us will need to stay on our knees for the mat version of this exercise.
PRO TIP: This exercise strengthens the abdominals isometrically and shoulder muscles by moving through various joints of the shoulder girdle. Modifications: Stay on knees and/or reduce range-of-motion. Variations include tucking knees in, piking, or single leg options.
2
REFORMER PLANKS
Time interval of 1 minute, rest 1 minute, complete up to 3 sets
On the Reformer: Place your feet on the platform and forearms under shoulders on the carriage. Using the shoulder rests to stabilize, create a long plank line parallel to the ground, and draw your belly button into your spine. For added challenge, move the forearms forward and back through the shoulder joints, keeping the rest of the body still and stable.
On the Gliders: Place your feet on the gliders and forearms under shoulders on your mat for padding. Create a long plank line parallel to the ground and draw your belly button into your spine. For added challenge, slide the gliders back and forth a few inches, moving through the shoulder joints, keeping the rest of the body still and stable.
PRO TIP: As with all planks, this exercise isometrically works the abdominals (transversus abdominis, rectus abdominis, obliques) as well as deltoids, triceps, traps, chest, biceps, rhomboids. •
3
3 LUNGES
8 to 12 reps, rest 1 minute, complete up to 3 sets
On the Reformer: There are so many ways to lunge on the reformer! But let’s do the Scooter Lunge for this workout. Place your closest hand on the foot bar, other hand on your hip. Press the closest foot against the closest shoulder rest with the knee off the carriage and the other foot on the ground near the front of the reformer. Bend the front leg to 90 degrees, simultaneously pushing the carriage back with the back leg.
For the ‘scooter’ variation, keep the front knee bent, then bend (inhale) and straighten (exhale) the back leg to push the carriage back and forth.
On the Gliders: Place one foot on the glider. Bend the front leg to 90 degrees, simultaneously pushing the back leg into a lunge. For the ‘scooter’ variation, keep the front knee bent, then bend (inhale) and straighten (exhale) the back leg to push the glider back and forth.
PRO TIP: All lunges are excellent at strengthening the major muscles groups on the legs and glutes. What’s particularly effective about this ‘scooter’ variation is how much it works the gluteus medius on the moving leg and how challenging the isometric hold is on the front supporting leg. Add in core stabilizing and overall balance and bam!
4 PELVIC LIFT (AKA BRIDGE) INTO LEG EXTENSIONS
8 to 12 reps, rest 1 minute, and complete up to 3 sets
On the Reformer: Lie supine on the reformer in a neutral pelvis position with knees bent and heels on the foot bar in line with the ASIS (hip bones), arms lengthened beside the torso. Exhale to draw in the abdominal muscles, imprinting, then lifting the lower back vertebra by vertebra off the carriage (spinal articulation). Exhale to straighten the legs keeping the hips up, inhale to bend the legs and return to the bridge position, repeat 3 times. Articulate the spine in the reverse order from the top of the spine, through the lumbar spine to the start position.
On the Gliders: Lie supine with your heels on each glider, in a neutral pelvis position with knees bent in line with the ASIS (hip bones), arms lengthened beside the torso. Exhale to draw in the abdominal muscles, imprinting, then lifting the lower back vertebra by vertebra off the ground (spinal articulation). Exhale to straighten the legs keeping the hips up, inhale to bend the legs and return to the bridge position, repeat 3 times. Articulate the spine in the reverse order from the top of the spine, through the lumbar spine to the start position.
PRO TIP: This upgraded ‘bridge variation’ is terrific for working the muscles of the posterior chain of the lower body: hamstring and glute groups collectively. The erectors and TVA are also engaged throughout to stabilize this challenging exercise. 4
COOL DOWN
In a supine position, stretch out your hamstrings (single straight legs), glute meds and piriformis (figure four) and hip flexors and quadriceps (mermaid stretch).
SATURDAY MARCH 2 2025
SWIM
How far can you cover in 15 min?
BIKE
How far can you ride in 15 min? RUN
MAKING MEANINGFUL RESOLUTIONS
The gifts you were born with that keep on giving
BY ROBERT J. SCHINKE
A Human Kinetics author and professor of kinesiology and health sciences at Laurentian University in Sudbury, ON. Dr. Schinke also serves as senior co-editor for the International Journal of Sport and Exercise Psychology and editor in chief of the Journal of Sport Psychology in Action.
ROBERTJSCHINKE
Each new year brings exciting possibilities of what you can achieve. New Year’s resolutions are commonplace, where you might pause and develop one activity you wish to start to improve life. Resolutions are often related to being in better condition, taking more time for loved ones, and prioritizing a particular goal that will lead you to a more joyful existence. You might be seeking to improve fitness by taking up running, yoga, strength training, or another wonderful physical activity.
Just as resolutions are exciting, they typically don’t last long. It is challenging for even the most motivated people to make healthy life changes. Consider each resolution that is on your wish list, and beneath the prospect you will find a personal gift—a talent and possibility that can add further meaning in your life.
In my youth and early adulthood, I was a somewhat gifted equestrian. As a junior, I envisioned winning provincial championships, and then being selected for junior world cup competitions, followed by a birth on a senior national team. There came a time when I needed to re-envision the next steps in my life, so I pursued graduate studies in sport psychology before becoming a professor and a sport psychology consultant with Olympic and professional sport organizations. During an accelerated career path, my fitness waned. I became overweight, inactive, and unable to run more than a 400-metre track. During one national team
training camp, I was unable to run with colleagues on a sixkilometre trail while our athlete clients rested. Walking back from an abandoned run, I resolved to take up distance running, lose weight, and return to competition as an endurance runner.
The point is that you and I need to pursue various gifts to have a satisfying life. There are eight steps that can help you capitalize on your next gift, should you also wish to improve health status.
Step one is to identify the gifts you know you have in trust. These might include physical gifts such as speed, endurance, or agility, or some further possibilities that are uniquely yours to discover. Some of these are ones you’ve pressed into action, and some might be withering on the vine.
Step two is about discovering competing forces in your life that attract you toward a chosen gift you are attempting to pursue while others are pulling you away from it. Examples of competing forces might be, to the positive, access to a wonderful mentor, high levels of energy, and a keen interest in the gift pursuit. Counterforce might be work commitments, family life, and over-scheduling.
Step three is about the contortions we all experience when we choose a path that becomes a barrier to a gift pursuit. For many people, gift pursuits are placed on hold, for a short or a long time. The consequence of a stalled pursuit is sadness and apathy, leading to this sixth sense that something is missing from your life.
Step four would be to identify the glimpses you experience from time to time, or maybe more often. A glimpse happens when you stumble on an activity and pursuit you have been deferring that can bring you happiness. When these glimpses happen, you might have previously ushered them away several times, such as seeing this more complete version of you in your mind’s eye. Because glimpses recur, you will have many opportunities to listen to them. Finally, the glimpse of your gift will stick, and you will decide it is time for action.
Step five is to act on your glimpse and integrate it into your daily life. Endurance is never easy, but with endurance, you will onboard a positive life change.
Step seven is about pursuing symmetry, where you can begin to develop several gifts, some for now, and some for your future. Each gift has its own time in your life. So, you need to enjoy the recently onboarded gift while also curating other parts of your life, as a blend of daily activities.
There are eight steps that can help you capitalize on your next gift, should you also wish to improve health status.
Step six is transcendence, where you can perform your chosen gift at the quality you first saw in your mind. The reward is added life quality, improving your fitness, energy level, mood, clarity of thought, and your possibility to strengthen relationships with others.
Step eight completes your gifting process with a commitment to encourage others in their gift pursuits, as opposed to not recognizing their exciting possibilities or discouraging these pursuits altogether.
The thing is that life is a precious commodity we often enjoy, but sometimes falter in. This suggested eight-step process can become your stimulant and reinforcement to an even better life, physically, psychologically, and spiritually.
With excerpts from: Gifted: 8 Steps to Succeeding in Sport, Work, and Life - a motivational book authored to support you in the discovery and endurance of your gifts.
Creating Fixed Times for Fitness
Pro tips from a top trainer
BY RICH HILL ANDREA TROUGHTON
One of Canada’s Top Fitness Trainers, 2024 and owner of RK Athletics in Edmonton, AB. Rich helps others live their lives to the fullest through fitness and nutrition.
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The new year brings new beginnings and fresh motivation to make the most out of 2025. For many, this will involve setting goals related to fitness, health, and overall wellness. While most people start off highly motivated and ready to make real changes, the majority tend to drop off by February.
So, how can you make sure you’re building a routine that sticks?
First, let’s acknowledge that life gets busy. You have a lot on your plate, and managing your time isn’t always easy. Unfortunately, there are only so many hours in a day, and you’re not magically gifted an extra one just to exercise. You need to carve out the time for fitness and incorporate it into your schedule—a task that’s easier said than done. Having worked with a wide variety of clients as a personal trainer, here are some tips I’ve found effective in helping people make time and stick to their routine.
SCHEDULE IT IN
This may sound simple, but it’s a crucial step in ensuring consistency. Schedule your workouts like any other important appointment, and do it at the beginning of the week. This way, you know exactly when and where your workouts will happen. Treat these appointments as a priority, just like a meeting with your boss or a dentist appointment—you wouldn’t cancel or reschedule those lightly, right?
Of course, unexpected events can happen. If you need to adjust your workout, don’t cancel it entirely; instead, shift it to another day or change what you’re doing that day. By scheduling your workouts, you create accountability for yourself and start building the habit of consistent exercise.
START SLOW
Make it as easy as possible to get into a routine. A common mistake many people make when restarting their fitness routine is overcommitting to too many workouts at once. This is understandable when motivation is high, but it’s often unsustainable. Many start strong, going to the gym five days
a week, only to find themselves overwhelmed by work, home responsibilities, or burnout. Eventually, they stop going altogether. Avoid this trap by starting with a manageable commitment. It’s better to work out twice a week for a year than five times a week for a month. Starting slower makes it easier to stay consistent, and you can still see noticeable results along the way. As you begin to enjoy the process and see progress, you may naturally want to increase your workout frequency, making longterm adherence more achievable.
HAVE A BACKUP PLAN
While the gym might be your primary workout location, it’s important to have a backup plan for those times when life gets unexpectedly busy. Having a workout that you can do at home with minimal equipment or time commitment can be a lifesaver. Even a 15-minute bodyweight workout or a simple stretching routine can help you stay on track when you’re short on time, travelling, or dealing with life’s curveballs. While skipping a workout occasionally is fine, maintaining momentum by doing something is key to building a sustainable routine.
BUILD A SUPPORT SYSTEM
If staying consistent feels like a challenge, having someone to share your journey with can make a big difference. Share your goals with friends, find a workout partner, join fitness classes, or hire a personal trainer. These connections can provide the encouragement and accountability you need to stay on track. Reaching your goals can feel daunting, but having someone to cheer you on or go through the process with you can be incredibly motivating. Don’t be afraid to share your fitness journey—you might even inspire someone else to start their own. Creating time for your fitness goals can be tough, and establishing new habits isn’t easy. But by implementing these strategies, you can build the consistency needed to achieve your goals in 2025 and beyond.
Practical Fitness Hacks for Your Best Year
Simple, effective ways to stay healthy and fit from a professional athlete
BY LISA BENTLEY IRONMAN
Best-selling author of An Unlikely Champion, Lisa is an 11-time Ironman Champion and regarded as one of the best IRONMAN athletes in the world. She is a coach, speaker and sports commentator from Caledon, ON.
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Now that we are into 2025, let’s refocus our energy on our theme for the year. Just as a business or a school has a mission statement, it is time for each of us to embrace our own personal “storyline” for 2025. Maybe your theme is “progress,” then that would be the underlying foundation of your actions. Or if your theme is “health,” then your decisions in 2025 would revolve around what is best for your wellness. I like to review 2024 and take what made me happy, productive and fulfilled and continue those habits in 2025. And then I sift through what made me feel less happy, less accomplished and less satisfied and eliminate those energy suckers in 2025!
Here are a few hacks that I currently use or plan to use in 2025. I have divided these into fitness hacks, lifestyle hacks and health hacks.
FITNESS HACKS
Set your alarm for 30 minutes earlier than your usual wake up time. Now get in a quick 20-to-30-minute workout before work. Make ready your clothes, equipment, water bottles, podcast, headlamp etc. for exercise the night before so that ideally, you can roll out of bed and roll right into your running shoes, onto your bike, rowing machine, elliptical or your mat for strength work. Ideally, exercise in the morning when there is little competing for your time. That way, you will feel the energy and mental spark from the workout throughout your entire day.
Incorporate some strength and mobility work as often as you can. This does not have to take a huge amount of time. I tend to do my foot strengthening and back mobility while I am on the phone with my earphones allowing me to be hands-free. I do some band work to strengthen my hips (which helps my knees and feet) while I wait for something to heat in the microwave. For athletes I coach, I incorporate their strength right in the middle of a run or ride or row to ensure that it gets done since it is easy to finish the cardio piece but harder to add on a strength piece to the tail end of a workout. I know this because I am human too and, in the past, I would rather run an extra 15 minutes than spend those 15 minutes doing kettlebell swings. Now, older and wiser (I hope), I set aside 15-20 minutes for strength work three times per week. I stand taller when I do my strength work, and I feel less stiff when I stretch and do some simple mobility work. I suggest downloading the ROM Coach from the app store and running through a few routines depending on your sore spots. I do the Slumpy Psoas stretch a few times per day and as I get out of bed to help with my stiff back. I also do the Segmental Spine with a foam roller to open my vertebrae. And I do the Strong Feet routine. When you are debating whether to work out, visualize how amazing you will feel physically and how accomplished you will feel mentally when you are done the session.
That should be enough to pluck you from your cozy bed or comfy couch. Think about the regret you will feel for skipping the workout and how any regret will last hours longer than the actual session. Always give yourself 10 minutes of running or biking or rowing or swimming or weights and if you really hate it, then stop. But I am pretty sure that most days, you will finish the workout, and your breakfast will taste so good. You will be energized, and you will be your best self for the rest of the day (and you will feel proud as well).
LIFESTYLE HACKS
Touch things once! For example, when you come home from work or the gym or school and you inevitably drop your bag on a chair, unload the items directly into their rightful place in your home. Put the file in your filing cabinet. Put the book on your desk. Put your leftover lunch in the fridge. Put your dirty dishes right into the dishwasher. You get the idea. This is a massive timesaver.
Don’t let your head outsmart your gut. If your gut says no to a decision, don’t let your head talk you into doing something you really don’t want to do.
You must do the things you don’t want to do. You must get out of your comfort zone. What you want—what you truly want—usually is on the other side of something uncomfortable. The body you seek is found in the workouts you skip. The friendship you want is found in the hard conversations you avoid or delay. Action makes the heart sing. Fulfillment is on the other side of the comfort zone.
Learn to use the word “yet.” Instead of saying “I cannot run,” say “I cannot run yet.” “I am not a good enough swimmer to do a triathlon,” becomes “I am not good enough yet.” YET is a three-letter word that says that you are capable of anything if you want it bad enough. If you have had a stressful conversation or feel stuck in a negative tailspin, change your stimulus. Move. Exercise. Mood follows action. Get unstuck by doing 10 minutes of strength or mobility or go for a walk. Try to do some of your meetings in motion. Have a phone meeting while you are out for a walk or walk around your office or your house as you chat. Phone calls are a great time to stand up and move around. Sitting is so tough on the body especially as our body gets a little less flexible over time. My physiotherapist, Steve Hill, always says to me "Motion is lotion."
Organize your tasks into buckets either mentally or on paper. For example, I try to make phone calls on certain days and at a certain time rather than making them all day long. Each phone call is super important and necessary, but it distracts me from writing,
coaching, researching and learning. So, I have phone call blocks and writing blocks and research blocks and coaching blocks and learning blocks. I also try to bucket "general maintenance" which includes banking, accounting and general paperwork which is necessary but none of it makes me a better speaker, author, coach or consultant! Keep a daily journal. I have kept a journal for over 30 years. It started as a training log but has evolved into a "life log." I write down everything that matters to me in my journal. That includes:
1. Workouts since those are small daily wins and accomplishments for me each day.
2. How I felt on that day—sad, happy, angry, lonely—then I can see patterns in my actions and feelings and can try to remedy them or replicate them.
3. Aches and pains and illness—then I can track the events that may have led to those issues.
4. What I did that day. I love looking back and seeing comments such as "visited family" or "started the drive to Florida at 4:30 a.m.—stopped at 8:00 p.m.—stayed at this particular hotel and found a great grocery store."
Routine is a good thing. Variation is also good. Try not to make a routine of your less-than-ideal habits. It is ok to skip a workout once or eat unhealthy once but when it becomes a routine, then a downward spiral begins. Miss once. Do not miss twice.
HEALTH HACKS
Eat unprocessed foods as much as possible. If it is white or cooks quickly then it is processed. The only good time to eat processed foods is during or right after training since they will be absorbed quickly as fuel. This is so easy and yet so hard. Give yourself some grace but make the effort.
Choose food with limited added sugar. Yogurt is healthy but if your yogurt has 26 grams of sugar then it is not worth it. Instead, eat plain yogurt and add blueberries and oats. Yes, fruit is ok since it contains naturally occurring sugar and fruit also has fibre. Win-win!
Avoid drinking your calories. Coke, juice and alcohol are empty calories and do nothing to satisfy your hunger or nutritional needs. Some people drink 1,000 calories each day which is massive.
A lacrosse ball is your friend. Use it to release your fascia and loosen tight muscles.
Bands can provide great resistance training and are portable. I can work my quads, hips, glutes, feet and calves with a simple resistance band.
Need a simple circuit with no equipment? Do air squats, jump squats, lunges, push-ups, side-to-side lunges, sliders, bird-dogs, side planks, triceps dips using a chair and grab that resistance band for even more options.
Let’s have a great 2025 and beyond. Find your theme. Be true to the person you want to be. In fact, if you are a dog owner, you know how much your dog loves you and respects you. Well, BE the person your dog thinks you are! There is only one way to be perfect but thousands of ways to be great. Let’s be great!
NUARY/FEBRUARY2025 2025 FEATURED
Introducing the Class of 2025
BY LOUISE HODGSON-JONES & ELAINE KUPSER
Once again, after months of anticipation and an extensive selection process, we are thrilled to introduce this year’s 36 outstanding fitness instructors from across Canada!
It was by no means an easy decision—our country is brimming with exceptional talent, and every nominee demonstrated an unwavering commitment to health, wellness, and community. In fact, the decision was so difficult with scores exceptionally close that we made the unprecedented decision to add six extra spots this year. Our largest feature yet.
Now in its eighth year, this prestigious recognition honours the best and most inspiring professionals in the industry. Each summer, we have invited you to nominate standout trainers or group exercise instructors (alternating years) who have excelled and gone above and beyond in their field. This year’s nominees bring years of experience in their chosen discipline and did not disappoint—every single one deserves to be celebrated, and we are proud to highlight them all below.
Congratulations to All Nominees
Andrew Alcalde, Taryn Alexander, Manouch Amel, Monique Arnini, Wendy Ashe, Justina Bailey, Jodi Barrett, Denise Beatty, Wilson Bennett, Bess Bodewitz, Nathan Bodewitz, Kristy Bombini-Cioffi, Robyn Boucher, Janelle Brade, Rosalie Brown, Diana Jane Bulac, Bonnie Caldwell, Isabelle Carcamo, Steve Carter, Adenike Charles, Maria Cirillo, Catherine Connolly, Randy Correia, Pam David, George Davidson, Andrea Dawe, Rahmi Rahma Rahamata Diomande, Ryoko Donald, Zita Dube-Lockhart, Bryanne Edwards, Sheryl Fieldstone, Laura Flood, Russel Galvizo, Heather Gardner, Jill Genereux, Sam George, Daniel Salazar Giraldo, Nicole Goldmann, Ryan Grant, Emily Green, Tanya Green, Lisa Greenbaum, Eric Guzman, Chad Halford, Debbie Hammond, Toni Harris, Greg Heatherington, Yana Hempler, Morgan Hodge, Monique Hrushka, Devon Jones, Nicole Jordan, Suzy Kaitman, Robert Kamis, Donna Kanomata, Crystal Karamessinis, Pam Katsikerou, Lori Kauppinen, Leo King, Cailum Kokotilo-Moen, Magdalena Kordiuk, Monita Kumar, Carla Mia Lalonde, Natalia Lecours, Natalie Lehto, Anna Levy, Jari Love, Michaela Lundquist, Janice MacAulay, Jennifer MacEwen, Jeremy Maillet, Rabih Majzoub, Maressa Malley, Margaret Marciniak, Cory Martin, Steven Marziliano, Cory Maystrowich, Billie Mellor, Matt Mills, Lisa Montgomery, Sherri Motohashi, Caroline Mundell, Trevor Myers, Liz Naccarato, Paul Nam, Jill Nadon, Ashley Nardella, Gareth Nock, Sandy Osler, Pradeep Patel, Rory Pederzolli, Kaye Peñaflor, Wendy Peterson, Erin Phelan, Melissa Pineau, Eric Quarshie, Jay Raymundo, Shannon Reid, Tanya Reid, Christina Relke, Camila Rivas, Melissa Rowe, Johnny Rupani, Karen Samuels, Sandra Saric, Jennifer Sawyer, Susan Scarlett, Melissa Schaffer, Christine Shudra, Stiva Sinanan, Nathan Skoufis, Kristen Snead, Janet Sparrow, Ellie Stratton, Kalyn Swihart, Felicia Taub, Heather Teichrob, Jessie Thomas, Zalie Tshuma, Deanna Vezina, Devin Vowles, Dana Vredevelde, Ulrike Webster, Scott Wildeman, Rosanne Woods, PJ Wren, Kelly Yoo, Cindy Yu, Shaiful Azrin Zakaria, Ania Ziemirska, Natasha Zsiak. INSPIRATIONISSUE
Our scoring process is rigorous and fair, evaluating nominees on education, certifications, years in the industry, philanthropy, and community impact. Personal fitness philosophies and motivations were "blind-scored" by our expert panel, who dedicated countless hours to reviewing their inspiring stories. Notably, social media followers and nomination count have never been part of our criteria—we dig much deeper.
At their core, fitness instructors are more than educators—they are lifelong motivators, champions of inclusivity, and catalysts for change. They dedicate themselves to helping others live healthier, more empowered lives, each leaving a unique and lasting impact on their communities.
For many, this recognition is a career-defining milestone, and we are honoured to play a part in elevating these exceptional professionals.
To all 2025 nominees and Class of 2025—our deepest respect and congratulations. We celebrate you.
Now, let’s roll out the red carpet—readers, enjoy!
RAHMI RAHMA RAHAMATA DIOMANDE | 45
Owner of Rahmi Fitness, Instructor at YMCA, Vivo, Gold's Gym and Various Recreation Centres Calgary, AB
Fitness is such a passion for Rahmi Rahma Rahamata Diomande that she devotes her time to not only instruct over 40 classes a week—from Zumba, Strength and Spin to TRX and Yoga—but she presents at multiple conferences and is a leading Yoga certifier. Losing her mom at an early age has led her to help others overcome adversity and pain. “I use my pain in a constructive way by being a good instructor who can motivate, inspire and help people with different health conditions to have a better life. In my class, I welcome and invite participants who are dealing with a stroke, Stiff Person Syndrome, work or car accidents as well as those who just want to maintain their fitness level or be fit.”
I see the recovery and the progress happening with each class and this is why I became a fitness instructor.
SHERYL FIELDSTONE | 59
Instructor at Westside Recreation Centre Calgary, AB
SHERYLFIELDSTONE SHERYL PEARSON-FIELDSTONE
GINGERSNAP PHOTOGRAPHY
Sheryl Fieldstone started in the fitness industry 42 years ago “to satisfy my artistic side as a dancer and to fulfill the need to be active and healthy.” While her reasons may have changed over the years her passion for delivering fitness to all ages hasn’t. “Today, I recognize that the needs of our communities are great. Beginners need a supportive environment so they can feel comfortable starting their fitness journey. Intermediates need to stay inspired, to embrace new fitness knowledge, and to be challenged. Those who are aging need to understand functional fitness so they can continue to engage in their daily activities and live quality lives.”
Fitness should never
discriminate
by age and
ability;
it is truly beneficial for everyone no matter their stage in life.
NICOLE GOLDMANN | 49
Instructor at The Glencoe Club, DJD, Urban Athlete Fitness, Suncor Energy, Plains Midstream Calgary, AB
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Growing up with the aerobics scene of the 1990s, Nicole Goldmann developed a love for the energy and vibe of the gym. This passion now transcends into creating challenging and powerful CrossFit workouts for clients. “My classes and personal training sessions are always well-prepared, and my clients and studios can count on me. Approaching 50, I feel strong, healthy, and more knowledgeable than ever about recovery, nutrition, and managing personal goals. I now channel this experience into helping others—whether through coaching, supporting my family, or guiding my kids in their sports endeavours.”
The fitness community, my colleagues, and the energy we share to help people reach their full potential makes every day fulfilling.
NATALIA LECOURS | 39
Instructor at Movati Athletic Windermere, Movati Athletic Windermere & Manning, F45 Training Riverbend, F45 Training Westmount, NML Wellness Edmonton, AB
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HOLLY JANE PHOTOGRAPHY
It is a testament to Natalia Lecours commitment to fitness that in addition to her full-time job as a paralegal, she teaches strength, cardio & yoga classes before and after work, getting up at 4:45 a.m. For over 10 years Natalia had taught a variety of classes because she loves the fitness community and the camaraderie around it.
“My gym friends have become my friends outside the gym. If you not only love the studio and exercises, but the people that keep us accountable, it’s such a win. The energy, smiles, gratitude, and positivity radiating through the room is undeniable.”
I was changing people’s lives and building a community that purely felt like fun.
CARLA MIA LALONDE | 43
Owner of FiT FOUNDATION Youth Health Club and Instructor at GoodLife Fitness 130th & Shepard and Canyon Meadows Calgary, AB
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BRENNAN LALONDE
Carla Mia Lalonde’s passion for fitness is all about her giving back— whether it is to the community in the classes she teaches, or to the youth she mentors as part of the FiT FOUNDATION club she founded. “Our health club is a place where different cultures, ethnicities, athletic and fitness backgrounds, ages, and kids with physical, mental and emotional special needs are building their fitness, strength, knowledge and confidence. Sharing my ability to lead people, to coach, motivate and educate them is without a doubt my favourite way to give back to the world.”
Fitness is a necessity—for everybody and for every age if their objective is to live a long, fulfilling and healthy life!
JANICE MACAULAY | 42
Owner and Instructor at Centrefit and Team Smandych Muay Thai & Kickboxing Calgary, AB
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JEFF BURGESS
Janice MacAulay believes in empowering active women to be the best they can be, building confidence and achieving goals, while finding a balance inside and outside the gym. Her adventurous spirit and holistic approach motivates her clients to aim high. “I am deeply committed to making a positive impact on women’s lives, by fostering an inclusive and supportive environment where every woman feels empowered to achieve their goals. My goal is to remove barriers and provide every woman with the tools and confidence she needs to prioritize her health and thrive.”
Beyond fitness, my mission is to create a sense of community where women feel seen, valued, and supported.
WENDY PETERSON | 46
Instructor at Urban Athlete Fitness Studio Calgary, AB
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MARK AGIUS
Wendy Peterson’s philosophy is to keep it simple. Stick to the basics emphasising quality over quantity. With 25 years in the industry— initially trained in Classical Pilates—she instructs a range of classes helping clients stay agile. “I believe in focusing on efficient, purposeful movement that enhances strength, mobility, and longevity. Fitness isn’t just about how you look; it’s about feeling good in your body and living a balanced, healthy life for the long term. Over the years, I’ve carried my passion for empowering others, constantly learning and adapting while staying true to my belief in sustainable, realistic fitness.”
Movement isn’t a short-term goal—it’s a lifelong commitment.
TANYA REID | 42
Instructor at Trico Centre for Family Wellness, MidSun Community Association, Paperny Family JCC Calgary, AB
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Tanya Reid attributes her strength and commitment to the fitness industry to her overcoming physical and mental challenges when she was a single mom of two. As an instructor of holistic body-positive classes, she is able to promote healing and resilience, help clients overcome obstacles and generate a positive attitude through exercise and yoga. Tanya’s classes are a safe space where every individual is empowered to flourish. “I’ve been told that I am empathetic and understanding in ways that people resonate with, and they find inspiration when I share pieces of my journey.”
My fitness philosophy is that every body deserves to move to the best of its ability.
HEATHER TEICHROB | 43
Owner of Healthy with Heather, Instructor at GYMVMT, Her GYMVMT, Trico Centre for Family Wellness, LIV Unlimited, and Big Sky Fitness Calgary, AB
HTEICHROB HTEICHROB
JOANNA JENSEN PHOTOGRAPHY
Heather Teichrob believes in inspiring individuals mentally as well as physically, enabling them to build confidence, overcome fears and forge their own future. Her philosophy revolves around making fitness accessible to everyone, regardless of their background. “Fitness leadership is about helping people create healthy minds and bodies while crafting an enduring identity as a strong, vibrant, intentional, and disciplined being, capable of achieving anything they put their mind to. I am passionate about helping people of all ages and fitness levels connect to movement.”
My mission in fitness is to inspire clients to connect to the power they possess.
KAREN SAMUELS | 65
Instructor at Senior Residences, Community Leagues & Online Edmonton, AB
KSFITNS KAREN SAMUELS
DON CHARNAW
Karen Samuels has been inspiring fitness enthusiasts—including seniors, sports teams and young dancers—for over 40 years. Her teaching repertoire covers every gamut of class from high/low impact aerobics and body toning to outdoor boot-camps and older adult speciality programs. “It is so important for me to make a difference in people's lives on a physical and emotional level, and share my areas of expertise in hopes of educating and improving the quality of life to all who I come across in my fitness journey. I love experiencing the transformation from individuals to community through relationship building with love, compassion and u nderstanding amongst all.”
I strive to encourage my clients to be the best version of themselves.
SCOTT WILDEMAN | 48
Co-owner KidStrong Alberta, Instructor at Edgemont Athletic Calgary, AB
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JANA MIKO - MIKO PHOTOGRAPHY
Inspiring kids and youth to embrace movement and exercise is a passion for Scott Wildeman. Whether he is teaching kids, instructing spin or coaching community football, he believes that physical literacy should be instilled from an early age. “I believe that physical literacy impacts the whole person. Physical literacy can increase self-efficacy and self-confidence, which can then translate to not only physical health, but social emotional health, cognitive health, career and relationship growth and a sense of well being and accomplishment.”
My goal is to help others feel confident in themselves through physical activity.
CINDY YU | 49
Owner of Cindy Yu Fitness, Instructor at Westside Recreation Centre Calgary, AB
CINDYYUFITNESS
GORD MACPHERSON
For 25 years Cindy Yu has combined her scientific background—she has a degree in microbiology—with her passion for movement to “empower people to be stronger, healthier and more confident.” Having worked across Canada she believes functional fitness enhances strength, endurance and flexibility. “Teaching fitness allows me to make a positive impact on others’ lives, helping them reach their goals, overcome challenges, and find joy in an active lifestyle. I prioritize fostering a sense of community and connection, recognizing that fitness is not just about physical transformation, but supporting one another in the pursuit of a healthier, happier lifestyle.”
I work hard and strive to create dynamic, engaging workouts that challenge and inspire.
ANDREW ALCALDE | 42
Instructor at Fitness World Canada, 333nergy Dance & Wellness Vancouver, B.C.
ANDREWABRAHAMALCALDE ANDREW ABRAHAM ALCALDE
@WHISTLERBUNGEE
For 12 years Andrew Alcalde has brought his energy and enthusiastic leadership skills to his classes. He believes in fostering a positive, inclusive and supportive environment believing that fitness should be a fun, therapeutic way to conquer goals and build amazing connections. “I became an instructor to be a positive, impactful role model for everyone who strives to create the best version of themselves, both physically and mentally. My passion for fitness and wellness has allowed me to create community; a safe space for everyone to work at their own pace, while being surrounded, supported and encouraged by the positive energy in the room.”
I am passionate about inspiring others to do their best, be their best and be patient with self-paced progression.
JUSTINA BAILEY | 52
Instructor at Greater Victoria Recreation Centres and Gyms Victoria, B.C.
STUDIOFITNESSVICTORIA
DAVID HANSEN
Justina Bailey is an international fitness instructor, teaching and presenting in countries including Japan, Germany and the United States. At home she instructs an array of group classes in the community as well as online.
“The role of a fitness instructor extends beyond personal achievements; it is fundamentally about empowering the individuals under my guidance. My primary objective is for them to understand how to harness gravity and breath with purposeful movements designed to foster strength, promote repair, and enhance overall well-being. The true value lies in them applying this heightened awareness beyond our sessions and into their everyday lives.”
I cannot imagine another career feeling so joyful.
RYOKO DONALD | 53
Instructor at The Arbutus Club and Fitness World Canada Vancouver, B.C.
BEFITFIRMFAB RYOKO DONALD
JEFF BINNS PHOTOGRAPHY
Ryoko Donald believes that fitness is more than just exercise which is why she integrates meditation, healthy eating, and stress management so she can improve lives through holistic wellness. Growing up in Japan with low self-confidence, she found strength through fitness, which transformed her both physically and mentally. “I believe I’m the most qualified person to help others because I’ve walked the path myself—transforming from someone insecure to someone empowered. Through my workshops, I inspire others to take charge of their health and embrace fitness as a life-changing journey.”
One of the most rewarding parts of my work is the deep connections I’ve built with clients.
JILL GENEREUX | 38
Owner and Instructor at The Beat Studio Vancouver, B.C.
BEATGROUPFITNESS
ALLY MATOS
When Jill Genereux took her first fitness certification 15 years ago she knew she had found her passion. Jill combines teaching in a group environment and online, creating inspiring and inclusive workouts. “I love group fitness because it provides the opportunity to be part of a group and leverage all that energy, but on a very individual level where you can work at your own pace. It allows for people to fit fitness into their lives. While there are adult recreational sports, committing to a regular team schedule can feel impossible with all of life’s other responsibilities. There are so many types of fitness classes with drop-in options that makes exercising much more accessible.”
I love the challenge of creating great multi-level classes, encouraging each participant to work at their own level and learn about their body.
EMILY GREEN | 34
Instructor at Fitness World Canada Vancouver, B.C.
EMGRRREEN EMILYGREENGROUPFITNESS
ANDREW ALCALDE
With 15 years as an instructor Emily Green is always looking for opportunities to improve her skills and professional development. Her gymnastics background was a natural segue into fitness and she enjoys teaching a variety of classes, helping people stay active and reach their goals. “One great thing about fitness is that no one can do it for you. I am always appreciative, and a little flattered when a member tells me, after class, they feel they are so much more fit thanks to me. Then I remind them that I might have been leading the class but they were the ones who made the commitment, brought the energy, determination and did the work.”
Fitness can unite us all. The physical and mental wellness benefits are extraordinary.
CRYSTAL KARAMESSINIS | 39
Instructor at House Concepts Burnaby, B.C
CRYSTALKARASS PAUL BUCETA
Crystal Karamessinis attributes her nursing background to why she now has a passion for fitness. Her love of movement and how it can transform lives is the cornerstone of how she teaches her classes. “I believe fitness isn’t just about physical transformation; it’s about building confidence, resilience, and mental strength. I became a fitness instructor because I wanted to help others experience the same positive impact that movement has had on my life. My goal is to create inclusive, supportive spaces where everyone feels capable of achieving their personal best, no matter their starting point.”
Fitness should be about progress, not perfection, and about showing up for yourself, no matter the obstacles.
SUZY KAITMAN | 41
Owner and Instructor at Ballet Lounge Vancouver, B.C.
When Suzy Kaitman couldn’t find a class that combined her two loves: ballet and fitness, she created one. Her vision: to revolutionize the adult dance/fitness experience by creating an inclusive, safe and fun community, as well as providing high quality instruction accessible to everyone. Suzy has a strong desire to help others feel powerful, confident and beautiful. “I fell in love with the fitness industry because I learned that anyone could be fit and healthy regardless of their shape or size. I wanted to create a positive, welcoming and supportive environment for adults to learn how to dance while getting a great workout, so I created Ballet Fit®.”
I help more people live happier lives as they become healthier, stronger and more confident.
MONITA KUMAR | 46
Instructor at Fitness World Canada, Anytime Fitness New West, Killarney Community Centre Vancouver, B.C.
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Monita Kumar’s approach to fitness is simple: connect with people, understand each person as an individual and together, as a whole; create a group fitness class where everyone thrives to be a better version of themselves. “My philosophy revolves around understanding everyone’s unique needs and creating a supportive environment where students can learn and grow at their own pace. I strive to show students their potential, challenge them, and transform beginners into confident gym enthusiasts. I became a fitness instructor for personal fulfillment, to positively influence and educate others about fitness and encourage others to live their best life!”
I aim to make fitness simple, fun, and accessible to everyone, regardless of their experience level.
LIZ NACCARATO | 39
Owner and Instructor at House of Trainers
Port Coquitlam, B.C.
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Liz Naccarato loves the connection and sense of community that group fitness promotes, which is why she quit her corporate job 12 years ago to pursue her passion and help clients achieve their goals. “Groups allow for community and connection to come together. People love working out together, whether it be for competition, friendship or to be held accountable; I knew that this was the reason I was made for the fitness industry. I believe it takes a special type of human to want to care for others’ health and wellness and I truly believe I was made to do it!”
It’s a passion and privilege to be able to help people every single day.
SUSAN SCARLETT | 52
Owner and Instructor at Barre Fitness, South Surrey
Vancouver B.C.
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It’s been nine years since Susan Scarlett opened her own Barre fitness studio and she says: “It was the best decision I ever made.” Her loyal clients inspire her daily and she is constantly moved how many people have found connection and inspiration through her classes. “Movement is a gift and staying active is the biggest gift we can give ourselves. I have the honour to help guide others to stay active and to move and to help them stay healthy. I see first-hand everyday how others get stronger—both in mind and body—and how their lives change for the better when they commit to a fitness program.”
My job is to help people stay healthy and active—it can be life-changing to so many.
PJ WREN | 54
Owner and Instructor at Fitness with PJ Delta, B.C.
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PJ Wren has dedicated her 30 years experience to empowering women over 40 on their wellness journey. This philosophy led her to create Over Fifty Fitness, an on-demand fitness app because: “Hitting 50 isn’t about slowing down—it’s about powering up!”
She believes the future of fitness must embrace all ages, abilities, and aspirations. “My mission is to guide women to focus not on what their scale reads, but on the growing weight of their dumbbells and the strength in their spirit. I believe in aging powerfully and purposefully. Every woman’s fitness journey is unique, and success is measured by personal progress, not impossible standards.”
Every participant is valued, every effort is honoured, and every achievement is celebrated.
SHAIFUL AZRIN ZAKARIA | 40
Instructor at Equinox Vancouver, B.C.
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Shaiful Azrin Zakaria’s motto is fitness is for everybody and should celebrate every body, which sums up his goal to lead a holistic, healthy lifestyle, and to pass on that passion to his clients. “As a member of LGBTQ2IA+ community and a person of colour, I believe that everyone is an athlete. It is our job as fitness professionals to unleash their capabilities and celebrate their successes,” he says. “I have seen and witnessed the bond group fitness has created, the relationship it strengthened and the growth it exhibited within this community. They show up not only for themselves but also to lift each other up—mentally and physically.”
I found there is a beautiful strength when you surround yourself with like-minded individuals.
ROSALIE BROWN | 63
Owner and Instructor at Rosalie Brown Club Richmond Hill, ON
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For 40 years Rosalie Brown has been teaching, motivating and mentoring thousands in the fitness industry. One of Canada’s most influential trainers, her quest is to make fitness fun, exciting and affordable for both experienced and novice fitness enthusiasts alike, no matter what age. “It is very rewarding seeing participants in their 80’s get stronger and feel more confident week by week. Watching them become more able to do tasks like getting up off a chair with less struggle due to stronger legs, motivates me to encourage people of all ages to be proactive with exercise participation. I became an instructor because I want people to feel their best so they can do their best— physically, mentally and spiritually.”
When you move you feel your best and this leads to doing your best!
HEATHER GARDNER | 45
Founder and Instructor at Kardia Athletica Toronto, ON
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Heather Gardner believes that fitness should be accessible to everyone. She blends her group fitness instruction with her love of running and cycling to foster an inclusive, active, healthy community. “Movement has always been a source of joy for me. Whether I’m guiding someone through their first steps as a runner, motivating them to push higher watts on a training ride, or helping them connect to their body’s flow and grace in yoga, the most rewarding part of my career is supporting clients on their journey and seeing their love for movement grow.”
My goal in fitness has always been to build community and foster connection.
LISA GREENBAUM | 50
Founder of Sangha Yoga Collective, Instructor at GoodLife Fitness and online. Toronto, ON
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When Lisa Greenbaum was teaching group fitness 20 years ago, she thought her life was fulfilled. Then she discovered yoga and “found her heart.” Now she works with clients using yoga to ease chronic pain, develop a deeper connection to oneself and to improve mental wellbeing. “Every time I step in front of people to share this powerful practice, I hold this all in my heart. The opportunity to help someone come back to their heart and feel connected to themselves in the same way yoga has helped me time and time again— that is the gift right there.”
Yoga finds you when you need it most.
LORI KAUPPINEN | 45
Instructor at Miles Nadal JCC, Steve and Sally Stavro YMCA, LuminaFitTV Toronto, ON LORI_KAUP LUMINAFITTV
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Lori Kauppinen values the benefit to the community of the nonprofit fitness industry having trained and worked as a group fitness coordinator at the YMCA. “Community fitness centres can be the heart of a neighbourhood, providing a hub for social engagement and connection by promoting exercise and health and providing safe, accessible programs for youth. I have found the work I do at non-profit gyms to be most fulfilling, whether it is certifying volunteers to become fitness instructors, or building and introducing much-needed impactful disease-prevention programs.”
Participants in my seniors class truly feed my soul and give me so much love back every time we meet.
NATALIE LEHTO | 43
Owner and Instructor at Within You Thunder Bay, ON
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Natalie Lehto is always up for a challenge. Whether it is teaching Pilates or running a marathon, she loves to discover and challenge the potentials of her body, mind, and spirit. This she passes on to her clients in a supportive, comfortable and inclusive way. “I emphasize the importance of modifications, ensuring that every person can participate in a way that feels right for them. I’m passionate about helping people create a sustainable approach to wellness—one that prioritizes progress, self-discovery, and the joy of movement over perfection or comparison.”
Creating an inclusive, non-competitive, and welcoming atmosphere is at the heart of what I do.
PAUL NAM | 46
Owner and Instructor at The Workout Loft Toronto, ON
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With a background in bodybuilding, nutrition and over 20 years in the fitness industry Paul Nam transforms people’s lives with his knowledge of physiology, what it can do and the limits it can go to. “I use the KIS principle for training and nutrition. The KIS principle stands for Keep It Simple. When you do this, results happen. I teach my clients how to isolate their muscles properly. This results in less injuries and a stronger mind to muscle connection which creates more body awareness. If I can transform people’s lives I call that a win-win situation. Seeing people become physically and mentally stronger makes me happy.”
Helping people reach their goals makes me happy and it creates good karma.
SANDY OSLER | 53
Owner and Instructor at SO Fitness
Georgetown, ON SANDYOSLERSOFITNESS SANDYOSLERFITNESS MATT AND MARIE PHOTOGRAPHY
Sandy Osler specializes in working with those new to fitness as she understands the challenges they face taking those first steps. “It’s about building confidence from the ground up, starting with small, achievable goals that lay the foundation for bigger successes. As trust and skills grow, so does the belief that they can take on—and excel at—events they once considered beyond their reach.” But she works with all abilities and believes in building a strong sense of community. “My goal is to show every individual that they are capable of achieving more than they ever thought possible.”
We prove time and time again that we are stronger together—and that no goal is ever out of reach.
RORY PEDERZOLLI | 63
Co-founder and Instructor at Rocket Cycle Toronto, ON
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VERONICA ANHALT
Rory Pederzolli attributes his job as a flight attendant to his success as a fitness instructor. He has taken classes worldwide, learning from other instructors, while using his customer service skills to make his classes rewarding and successful.
“There’s nothing more rewarding than seeing someone leave a class smiling, more confident, and proud of what they’ve accomplished. Knowing that I inspired and uplifted others through what I do keeps me helping people push not only their limits and discover their strength, but keeps me challenging myself to keep going every day.”
The process of challenging people, both physically and mentally, is what drives me.
ERIN PHELAN | 52
Owner and Instructor at Erin Phelan Fit Toronto, ON
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With over 25 years experience in the fitness industry Erin Phelan's expertise spans functional training, strength for all ages, and lifebalance coaching, with a focus on evidence-based strategies that deliver results. “Movement is medicine and every little dose matters. It is the greatest preventative medicine we have at our disposal—from exercise snacks (five-minute breaks I have created and share in my community and on social media) to hourlong workouts and training for big events like half-marathons—I believe in not only motivating and inspiring people to move, but sharing the supporting research about why they should move.”
If I can help one person—or 1,000—be inspired I am living my purpose.
JENNIFER SAWYER | 43
Owner and Instructor at North End Fitness and Training Port Perry, ON
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In addition to running a thriving business and teaching group exercise to numerous groups from new moms with babies, older athletes, competitive teams, beginners, advanced bootcamp, and youth classes, Jennifer Sawyer is active in the community supporting multiple causes and charities. “Group fitness has always been a passion of mine. I thrive on building community and excel at making connections while helping others to achieve their goals. Fitness is community and strength and collaboration. Fitness is supporting someone on a terribly dark day and sharing with them some movement to loud music where they can exercise without speaking but still feel part of a group.”
Fitness is something we all need.
STIVA SINANAN | 49
Instructor at The Pink Studio, All Access Health & Fitness. Miles
Nadal JCC, Soul Fuel Fitness, TMU Recreation Toronto, ON
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Mindful Muscle Movement is the core principle of Stiva Sinanan’s teaching. He has taught in a variety of settings from small studios to large fitness retreats with the “triple M” the basis of his instruction. “Helping people learn to feel how their bodies work as they are moving them in real time is paramount. It leads to results but also allows them to find a mindfulness practice in body movement practices. The practice of mindfulness can often seem obscure and out of reach but my triple M approach to fitness allows for something more attainable.”
Helping people learn how to connect with their bodies is a privilege and an honour.
JESSIE THOMAS | 43
Co-owner and Instructor at Farm Girl Fitness Milton, ON
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Jessie Thomas believes in the healing benefits of nature, which is why her fitness studio is on a farm. She is known for her core values of caring, respect and positivity and her empathy for those going through mental and physical health issues, because she has had similar experiences. “It helps me have compassion and caring for those I teach remembering that they are on a journey just like I am,” she says. She has three tips to pass on: “Fitness and movement is a blessing, not a curse. Listen to your body; our body knows all and will never let you down. Fitness is never about a size or a look.”
We never judge someone’s level of fitness because of how much they weigh or how they look.
PANELISTS 2025
JEFF BOOKE, CALGARY, AB CEO of MNP Community & Sport Centre
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Born in Toronto and raised in Winnipeg, with a passion for sport, Jeff has a degrees in physical activity & 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. He has received many awards for his 25-years of leadership and management excellence including being selected in 2009 as one of Calgary’s Top 40 Under 40. As a volunteer he sits on the Boards of Sport Calgary, the Calgary Parks Foundation and the Calgary Sport & Major Events Committee. In his spare time Jeff enjoys cycling, hiking, hanging out in the gym and spending time with his family.
PETE ESTABROOKS, CALGARY, AB The Fitness Guy
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Pete has been a fitness practitioner for 40 years, with a career forged in the ring, on the gym floor and in front of live classes. Holder of a physical education degree from the University of Calgary, Pete was an aerobics instructor in the heyday of tight tights and big hair. He turned personal trainer as well as using his love of boxing to develop The TKO Sports Conditioning Circuit. Pete is an ultrarunner, a writer, an author, a speaker and winner of both IMPACT Magazine’s Canada’s Top Fitness Trainer and Canada’s Top Fitness Instructor awards. He is continually inspired by those athletes and physical artists that have practiced beside him over the years.
KIRSTEN FLEMING, CALGARY, AB
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Executive Director, Run Calgary
Kirsten is a passionate communicator with a journalism degree, now living her dream in the running industry. She left a decade in TV journalism to become executive director of the Calgary Marathon. Since assuming the role in 2012, she has expanded her team and increased the event roster from one marquee race to a year of signature events, elevating Calgary’s status as a destination for racing. A dedicated mother to Jones and wife to Matt, Kirsten thrives on adventure, mountains, skiing, and family time. Kirsten has been instrumental in driving the strategic direction and growth of Run Calgary, fueling her deep passion for the sport and its vibrant community.
HANNAH FLETCHER, VANCOUVER, B.C. Independent Personal Trainer
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Hannah Fletcher is a four-time IMPACT Magazine Canada’s Top Fitness Trainer who has devoted her life to helping others reach their health, fitness, and body-composition goals in a self-compassionate, loving way. With over 20 years of experience in the industry and a positive coaching style. She is known as a diverse and well-rounded coach admired for her high integrity and strong moral compass. Hannah’s infectious energy aims to brighten everyone’s day through the gateway of exercise instruction, nutrition coaching, and changedevelopment coaching. Hannah has helped thousands reach their fitness, body composition, and lifestyle goals.
SCOTT SALLING, PORT COQUITLAM, B.C.
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Founder of F.I.T. Academy
Scott Salling is a former multi-sport athlete and has been a certified personal trainer and strength coach since 2009, accruing over 10,000 hours of client and personal training experience. He is the founder of F.I.T. Academy in Port Coquitlam, B.C., which is a business model to create an environment for not only the clients to thrive in, but to provide a world class professional environment for fitness professionals to develop and grow their personal brands. A lover of music, animals and good energy, Scott is a three-time IMPACT Magazine’s Canada’s Top Fitness Trainer, as well as a recipient of IMPACT Magazine’s Business Resilience Awards 2022 for individual leadership.
Thank you to our 2025 expert panelists for helping us select Canada’s Top Fitness Instructors, Class of 2025.
STRENGTH
BEYOND LIMITS
How a double amputee redefines resilience
BY KYLA ZALAPSKI JANA MIKO
Founder of Ground Zero Basics Inc. and owner of Fitness Evolution in Calgary, AB, Kyla works with clients to overcome and surpass any limitations they may face through cutting edge nutrition and functional training.
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At the age of 77, Hugh Hamilton is a force of nature with the drive and resilience of a 20-year-old.
A member of the 1974 Canadian soccer championship team, Hamilton has always been a fierce competitor with a glass-half-full attitude in the face of extreme adversity. Losing his spleen from a soccer injury at the age of 26 didn’t get in the way of his love for sports. Staying fit and active continued to be a priority, with his love of golf at the top of the list.
Over the next three decades, Hamilton continued living his best life with family and friends, work, travel, and as much time on the golf course as Canadian seasons allowed. Then, in August 2015, he was diagnosed with multiple myeloma, an uncommon type of blood cancer, requiring a bone marrow transplant and chemotherapy. As his body was in a vulnerable stage rebuilding immunity from the transplant coupled with having no spleen, Hamilton suffered sepsis and by October 2016, he was fighting for his life in the ICU, given less than a 30 per cent chance of survival. His family was called to gather and say their goodbyes, but Hamilton beat those odds and survived the infection.
However, the battle wasn’t over. As Hamilton’s body fought to survive, blood flow prioritized vital organs, leaving his extremities with reduced flow. Without sufficient blood getting to his feet and legs, it meant the doctors would have to amputate. In December 2016, they first took his feet, then his lower legs, and finally both legs above the knee, leaving Hamilton to face a terrifying new reality, a life without legs.
At his age, with no legs, doctors advised him to move into assisted living where he could live out his remaining days. But in true Hamilton style, he rejected the notion and vowed he would be on the first tee by June 2017. "On January 1, 2017 I asked the doctor if I could be on the tee box by June 1. He said I think you can do it. Also, I was determined not to go into a home as some doctors hinted at," he said. Motivated to be back on the course in six months, Hamilton set his sights on learning how to navigate the world with his new physical limitations as well as the hurdles surrounding accessibility faced daily by people with disabilities.
Wasting no time, Hamilton began a rigorous strength-training regime and learned how to swim, something that not only required that he overcome his fear of drowning but also demanded intense physical and mental resolve. Optimism and openness to trial and error when approaching modifications in his fitness program were critical to the process. Not knowing exactly how his body would work without the lever system of his legs required ingenuity and a lot of faith. Hamilton faced his challenges with relentless effort, eagerness, a positive attitude, and an infectious sense of humour. Sweat and laughter replaced the grief and tears as Hamilton fought to get back all the things he loved to do most. He didn't do it alone. He appreciated the support of his wife, Donna, family and friends.
"I had one good friend who would sit with me for hours. A couple friends who started a GoFund for me which allowed me to buy my golf cart. Plus, once I became independent again the company I work for allowed me to go back to work. So you feel whole again."
As promised, in June 2017, with the help of an accessible golf cart and his commitment to training, Hamilton was taking his first swing at the first tee. It was then he knew that the hard work, adaptation, and emotional ups and downs were well worth it. He has not looked back since. "I have learned to be patient which I wasn't before. I have learned to ask for assistance as there are a number of things I cannot do. Also, when I see the world I live in I see many people who are a lot worse off than me."
Today, Hugh Hamilton does everything he used to do, just a little differently. He drives a modified van, hand cycles, and has learned to walk with prosthetics. Maintaining a regular fitness program for mobility and strength critically supports his active lifestyle and travel. Since the amputation, he and Donna have have travelled to Thailand, Singapore, New Zealand, USA, England, Germany, and Mexico. Whether it’s his daily routine or world travel, Hamilton faces it head-on with the love and support of Donna, whose strength and character exemplify commitment. One spleen and two legs short, the Hamiltons show no signs of slowing down. "You must never give up, stay positive and do not admit defeat."
When I see the world I live in I see many people who are a lot worse off than me.
THE POWER OF THE P LAN K
At 59 years of age, DonnaJean Wilde is proving that strength has no age limit with two Guinness World Records to her name
BY: EMILY MEYER TRUDIE LEE PHOTOGRAPHY
Freelance writer, fitness and travel enthusiast in Calgary, AB.
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When DonnaJean Wilde first attempted a plank for a fun family challenge back in 2013, she had no way of knowing a decade later, she would solidify her name as a Guinness World Record holder and inspire people around the world.
The 59-year-old mother of five and grandmother of 12 from Welling, Alta. has always loved fitness. A runner at heart, Wilde would often put in her kilometres before the rest of her family woke up. However, that all changed when she broke her wrist while cleaning up after teaching music class.
“I was heartbroken. I thought, what am I going to do for six weeks,” says Wilde, who found herself with a cast that almost reached her elbow.
Thankfully, it didn’t take long for Wilde to find her muse. Right around the time of her accident, a viral challenge was taking over the internet and inspiring millions of people worldwide to get on the floor and plank. While her grown children were visiting one day, they decided to take part in the challenge.
The clock began. Students, many of whom Wilde taught, family and friends gathered in the gymnasiumfor support.
The first two hours passed with relative ease, but as Wilde entered her third hour, pain began to set in. As anyone who has tried to plank would know, when pain creeps in, it’s hard to push it away. But Wilde is no stranger to pain.
When finishing her undergraduate degree in December 2006, she was diagnosed with transverse myelitis, a neurological disease that causes inflammation in the spinal cord and leads to nerve damage in different parts of the body. For Wilde, that meant permanent pain in her hands.
I couldn’t run. I could hardly walk down the road with a sling, but I could plank.
Despite having never planked a day in her life, Wilde joined her family on their forearms—one of the few positions she could hold with her bulky cast. And later in the day when the family had gone home, she decided to do it again. She was hooked.
“I couldn’t run. I could hardly walk down the road with a sling, but I could plank,” she says. “It was such a pivotal moment for me that day. It just changed my life.”
Six weeks later when the cast came off, rather than give up planking, Wilde’s love of it snowballed. She planked at the school; she planked while grading papers. She made it to 10 minutes in a plank and then longer.
When the COVID-19 pandemic was challenging the world, Wilde was taking on her own challenge—her children wanted to see just how long she could hold the “perfect” plank (hands, elbows and feet on the floor, hips level, body unmoving). As it turned out, she could hold the position for nearly two hours.
Over the next few years, Wilde took a more disciplined approach to planking, putting more emphasis on form and time, and in January 2023, she officially began training for the Guinness World Record.. Push-ups, weight lifting, running and of course planking all played heavily into her regime.
On March 21, 2024, Wilde’s friends and family gathered in the gymnasium at Magrath High School where Wilde had spent her career as a teacher. She climbed onto a platform in the middle of the gym, an official Guinness adjudicator standing next to her watching her every move.
The former school teacher was able to use her experience dealing with constant pain to stay focused and strong.
And when the pain and discomfort became too much, Wilde just had to glance up to see all the love and support filling the gymnasium to remind her why she was doing this.
“Looking up and seeing my grandkids there, and they made posters and were cheering me on, that’s what kept me going.”
At four hours, 30 minutes and 11 seconds, when Wilde’s knees touched the platform and the clock stopped, she had done more than enough to take the Guinness World Record for longest time in an abdominal plank position (female).
But this grandma had more to show because six months after her first record-setting feat, Wilde was at it again. This time, to set the record for the most push-ups in one hour.
On Septempber 28, 2024, at the Diamond Willow Lodge senior home, again surrounded by friends, family, and residents of the lodge, including her 91-year-old mother-in-law, Wilde would again put her body to the test. She had 60 minutes on the clock to beat the current record of 1,207 push-ups.
When the clock hit zero, she had more than smashed that record with 1,575 push-ups. Miraculously, she would have padded the number further if, with only two minutes to go, she hadn’t dislocated her shoulder.
It may not have been how Wilde wanted to run out the clock, but she was now a two-time Guinness World Record holder. Her positivity, determination and strength are an inspiration. Racking up millions of views online, Wilde’s record-breaking feats are empowering others to lean into fitness.
For Wilde, planking helped give her purpose when her regular activities were out of reach, and it’s continued to make her feel strong throughout the years. Planking and push-ups may not be for everyone, but the former teacher has one lesson she’d like to share of her experience: “Have your own toolbox of things that will help you stay happy and healthy and walk tall and stand tall and be confident through your days.”
MNP Community & Sport Centre
It’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 and 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 pickleball, to training for your next endurance race. At MNP Community & Sport Centre there is something for everyone under the tent.
World Class and 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 and 6-person cold tub.
• Strength & balance studio.
• TechnoSPIN 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 community based and customized
MNP Community & Sport Centre 2225 MacLeod Trail South Calgary, AB T2G 5B6
mnpsportcentre
MNP Community & Sport Centre 403-233-8393 www.mnpcentre.com
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 and training, please visit mnpcentre.com.
Vivo for Healthier Generations A Community Where Everyone Belongs
This year, Vivo for Healthier Generations proudly celebrates 20 years of fostering wellness, connection, and inclusivity in Calgary.
More than just a recreation centre, Vivo is a charitable organization with a profound purpose: to ignite a mindset to LIVE for healthier generations.
Vivo’s 20th year celebration is rooted in the Filipino concept of Kapwa— a deep sense of shared identity and interconnectedness. Kapwa reminds us that our well-being is tied to the well-being of others and encourages compassion, empathy, and mutual support.
The spirit of Kapwa guides not only Vivo's 20th anniversary year but will inspire meaningful impact for individuals, the community and the planet.
Unlike traditional recreation centres, Vivo embraces a holistic approach to wellness. It’s not just about physical fitness; it’s about fostering an inclusive
environment for healthy lifestyles.
Vivo’s programs and facilities are designed to serve individuals of all ages, backgrounds, and abilities, offering tailored opportunities for personal growth and community connection.
“As we mark 20 years, we reflect on the power of Kapwa and our role in creating a healthier, more connected community,” says Cynthia Watson, CEO of Vivo.
“We’re proud to be a place where everyone can find their sense of belonging.”
Vivo’s recent expansion, completed in October 2023, underscores its commitment to innovation and inclusivity. The state-ofthe-art facility includes modern aquatics spaces, multipurpose courts, and the oneof-a-kind 19,500 sq ft. indoor park. These versatile spaces support diverse activities, from boutique-style fitness classes to intergenerational programs and spontaneous play, ensuring everyone can find their path to wellness.
Vivo for Healthier Generations
11950 Country Village Link NE Calgary, AB T3K 6E3
vivoyourlife
vivoyourlife
VivoYourLife 403-532-1013 www.vivo.ca
As Vivo embarks on its next chapter, it continues to champion diversity, inclusion, and the power of community. By celebrating Kapwa and fostering connections, Vivo isn’t just redefining recreation—it’s building a brighter future and healthier generations. Join the celebration and discover your place at Vivo. Learn more at vivo.ca.
Westside Recreation Centre
At Westside Recreation Centre, we serve our 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 an 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 with reformers
• Cycle studio
• 432m Indoor walking/running 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
• Skatepark and outdoor hard courts
• Men’s, women’s, family/inclusive, and full-service change rooms
• Childminding 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.
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. A wide variety of Pilates and yoga classes are available as well. All ages and ability levels are welcomed and supported.
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, pre- and postnatal, and more. You can be certain that our team offers safe, effective guidance based on education and years of experience. Don’t settle for less –your health and wellness are your most important assets!
Healthy Morning Habits
Prioritizing
health at the start of the day creates a foundation for long-term success and productivity
BY ANDREA KATZ
Certified integrative nutrition coach, fitness instructor and owner of Best You Nutrition, from Winnipeg, MB. BESTYOUNUTRITIONCOACH BESTYOUNUTRITION
The early morning wake-up movement has been around since the 80s, but more recently the Tik-Tok trend has gone viral, coining the term “five-to-nine before the nine-to-five.” Business leaders, professional athletes, and wellness enthusiasts boast about the benefits. From enhanced mental health and concentration to improved sleep and better overall well-being, the 5:00 a.m. club can benefit almost everyone. But why?
Your body has a natural 24-hour clock, called your circadian rhythm, and allows for your body to operate on a healthy wakesleep cycle. It also has effects on other systems including your digestive system, body temperature and hormones. This circadian rhythm is set by your brain, but outside forces can have an effect. One of those forces is light and darkness exposure. For example, when your eyes are exposed to light, cells send a message to your brain that it can stop producing melatonin (a hormone that helps you sleep). So, in theory, if we wake up with the sun and go to sleep with the sun, our circadian rhythm would work optimally, resulting in improved sleep.
To start our day at 5:00 a.m. and reap all the benefits of an early start to the day, we must go to bed earlier. If our goal is to awaken at 5:00 AM, and we require seven to nine hours of restful sleep, that puts us to bed between 8:00 p.m. – 10:00 p.m. This consistent routine has shown increases in confidence, increased productivity, lower stress and even a more balanced diet.
What should we do with all of our new-found time? Let’s suppose you have previously started your day at 7:00 a.m.AM –getting ready for work, getting your kids ready for school and feeding
your pets. Ideally, you now have an extra two hours in the morning to focus on you and your health and wellness.
HERE ARE EIGHT STRATEGIES TO MASTER YOUR MORNING AND CONQUER THE DAY:
1. Breathing exercises. When the alarm goes off, especially when first starting a 5:00 a.m. morning routine, jumping out of bed might be tough. Start your day with a two-minute breathing exercise from the coziness of your bed. Breathe in for four seconds, hold for seven and out for eight. Breathing exercises have been shown to lower blood pressure and promote relaxation. A great way to start the day.
2. Hydrate. There is not a magic number of glasses of water we should drink each day, as it is relative to your activity level and your diet. We should aim to drink enough water so that our urine is light yellow in colour. Drinking one to three glasses of water first thing in the morning can increase your metabolism and your red blood cell count.
3. Exercise. Finding the right workout for you in the morning can be fairly dependent on your household. Something that works for your energy level and your family dynamics is important. Hitting the pavement for an early morning run or doing yoga or light stretching can all be beneficial to your routine. It’s about finding what is right for you and staying consistent.
4. Breakfast. As an integrative nutritionist, I encourage breakfast. While there are some benefits to intermittent fasting, a healthy, nutrient-dense breakfast is a great
addition to your morning routine. Oatmeal with walnuts, pumpkin seeds, and blueberries or chia seeds with plant-based milk, topped with fruit and nuts, or scrambled tofu with veggies and a side of avocado will help with balanced energy and improved alertness. Water, then breakfast, then coffee is your best order of intake.
5. Create a to-do list. With so many things on our plates, it is easy to get overwhelmed and overworked. Writing down a daily to-do list helps prioritize tasks and plan your day.
6. Positive affirmations. Research shows that positive thinking can rewire your brain. If you start your day with positive intentions, they can change the way you feel about things. Start by taking two minutes from your morning routine and saying silently or out loud:
• Good things are always happening to me.
• I am healthy.
• Good things come easily into my life.
7. Meal ‘think.’ Many don’t have time (nor really the desire!) to spend half
a day doing meal prep each week. But we do have five minutes in the morning to decide what lunch and dinner will be. Sometimes all you need is the idea. Other ingredients or slicing up the vegetables. Every day is different, but when we have a plan, we are much better set up for a successful, healthy day.
8. Meditate. Take a few moments few moments to let your blessings catch up to you and silence your mind before the chaos of the day begins. Meditation reduces stress, improves memory, lowers blood pressure and has mental health benefits with regards to anxiety and depression. A few minutes every day can change your life.
Starting a new morning routine doesn’t have to happen overnight. In fact, starting with small and gradual steps will find you the most success. Try to be patient with yourself, yet persistent with your new routine. Celebrate small wins, focus on one day at a time and reflect and adjust as needed. And most of all—make it fun!
It may take some time to find your groove, but once you do, you will wish you had started being part of the 5:00 a.m. club long ago.
STRUGGLING TO GET BETTER SLEEP?
Try these tips:
• Keep your room dark and quiet
• Set the temperature between 18–19°C for optimal comfort
• Avoid screens for at least 45 minutes before bed
• Refrain from checking social media for the first hour after waking
• Close your eyes and focus on something positive
ptimizing Sleep Habits for Winter
Essential tips for restful nights
BY DR. SANJEEV GOEL
With over 25 years of experience as a medical doctor, and the founder of Peak Human in Toronto, ON, Dr. Goel is a pioneer in bringing access to the latest cutting-edge medical technologies to Canada. ‘Canada’s Longevity Doctor’ hosts the Peak Human Labs Podcast, where he discusses biohacking and regenerative medicine with leading experts.
DRSANJEEVGOEL DRSANJEEVGOEL
With shorter days and longer nights, winter can significantly affect our sleep patterns. Reduced sunlight and changes in daily routines often disrupt our body’s natural rhythms, leading to issues like insomnia, mood changes, and even seasonal affective disorder. As a physician, I recommend making a few mindful adjustments to your routine, especially in the colder months, to help your body achieve restful and restorative sleep.
1. Get Morning Sunlight Exposure
Exposure to natural light in the morning is crucial for regulating your circadian rhythm. Sunlight helps synchronize the body’s internal clock, promoting daytime alertness and better sleep at night. In winter, with fewer daylight hours, prioritize stepping outside within an hour of waking up, even if it’s cloudy. A brief 15–30-minute walk outside can stimulate the body’s production of serotonin, enhancing mood and focus during the day while preparing the body for better sleep at night.
Light therapy lamps that mimic natural daylight can also be effective for those unable to get morning sunlight. Studies have shown that light therapy can improve sleep quality and reduce symptoms of seasonal depression by supporting the body’s circadian alignment.
2. Avoid Bright Lights in the Evening
As evening approaches, it’s important to signal to your body that it’s time to wind down. Bright lights, especially blue-spectrum lights from screens and LEDs, can delay melatonin production, the hormone that helps induce sleep. Reducing exposure to bright artificial lights at least two hours before bed can improve sleep latency and quality.
Consider using dim, warm lighting in the evening. Light bulbs labelled “warm” or “soft white” often emit less blue light and create a calming ambiance that doesn’t disrupt melatonin production.
3. Use Blue Light Blockers on Screens
Avoiding screens in the evening is often easier said than done in our digital world. If you need to be on a device in the hours leading up to bedtime, consider using blue light blockers as screen filters or wearable glasses. Blue light-blocking technology has been shown to reduce the impact of screens on circadian disruption, making it easier to fall asleep after late-evening screen time.
Additionally, consider using devices with “night mode” or “warm mode” settings, which shift the screen’s light spectrum to warmer tones.
4. Avoid Late Meals
Eating late at night can interfere with your sleep quality, forcing your body into digestive activity when it should be winding down. Research has shown that eating close to bedtime reduces REM sleep and increases nighttime awakenings. To support better sleep, try to have your last meal at least two to three hours before bed. This allows digestion to complete, letting the body focus fully on repair and recovery during sleep.
If you’re prone to feeling hungry late at night, opt for a small, protein-rich snack that is less likely to spike blood sugar. This can promote more stable energy levels overnight.
5. Avoid Alcohol Before Bed
While alcohol might help you feel sleepy initially, it can lead to disrupted sleep patterns and reduce REM sleep. Alcohol is also a diuretic, increasing the likelihood of waking up during the night to use the bathroom. Limiting alcohol intake to earlier in the day, or avoiding it altogether, can help you achieve deeper, more restorative sleep.
6. Reduce Excessive Carbohydrate Intake in the Evening High-carbohydrate meals, especially those rich in refined sugars, can lead to spikes in blood sugar, followed by crashes that may disrupt sleep. Instead, choose a balanced meal with complex carbohydrates, healthy fats, and protein for your last meal. Such meals promote stable blood sugar levels, reducing the likelihood of wakefulness due to fluctuations in energy.
7. Slow Down Evening Activity
The hours before bed are crucial for calming the nervous system and preparing the body for rest. High-energy activities—whether exercise, intense mental work, or even engaging entertainment—can keep cortisol levels high, making it difficult to unwind. Instead, opt for activities that promote relaxation, such as gentle stretching, reading, or meditation. Creating a pre-sleep routine is a powerful way to cue your body and mind that it’s time to slow down. Regular activities like a warm bath or quiet journaling session can reinforce a calming association with bedtime.
8. Optimize Your Bedroom Environment
In winter, artificial heating and closed windows can lead to dry indoor air and temperature fluctuations that disrupt sleep. Aim to keep your bedroom slightly cool, ideally between 60–67° F (15–19° C), as a cooler room naturally promotes sleep onset.
A humidifier can also help, as it prevents dryness in the air that can lead to congestion or discomfort.
Keep your sleeping area dark, quiet, and free from electronics. Even small amounts of light or background noise can interrupt the quality of your sleep cycles.
9. Consider Melatonin or Magnesium Supplementation
If adjusting sleep hygiene practices isn’t enough, consider natural supplements like melatonin or magnesium to support sleep.
Melatonin can be helpful for individuals who struggle with falling asleep, especially if circadian disruption from reduced daylight is an issue. Low doses (around 0.5–3 mg) taken one to two hours before bedtime are typically effective at inducing sleep.
Magnesium, a mineral that supports muscle relaxation, can also help if you experience nighttime tension or restless sleep. A small dose before bed can aid relaxation and support overall sleep quality but consult a healthcare provider before beginning any supplement.
During winter, it’s common to feel out of sync with your natural sleep rhythm, but small changes in daily habits can make a substantial difference in sleep quality. By paying attention to light exposure, adjusting your evening routine, and focusing on key dietary and lifestyle changes, you can support your body’s natural sleep cycle even during the shortest, darkest days of the year.
Better sleep improves mood and productivity, supports immunity, and promotes long-term health—essential benefits for thriving during winter.
Health Risks to Consider Before Your First Marathon
What every runner should know before training
BY DR. ADAM TENFORDE
Dr. Tenforde is an assistant professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School. He is a sports medicine physician at the Spaulding National Running Center in Cambridge, MA where he has the unique perspective of being both a doctor and former professional runner.
ADAM-TENFORDE SPAULDINGREHAB
Marathons are an incredible testament to what the human body can endure, not some big scary race we should be afraid of. Sure, you may feel exhausted and sore, but that doesn’t mean you have to be an Olympic-level athlete to cross the finish line. However, it is essential to be mindful of certain health precautions beforehand.
HEALTH RISKS TO CONSIDER BEFORE TRAINING FOR A MARATHON
Before signing up for a race, talk to your primary care provider (PCP). They can evaluate any health concerns you may need to address, help you control many conditions, and connect you with providers who specialize in those conditions. Some common conditions that affect runners are:
• Untreated eating disorders: Running with an untreated eating disorder can increase the risk of an irregular heart rhythm, or cardiac arrhythmias. Meeting with a dietitian or a mental health care provider can ensure runners receive the nutrients they need to exercise safely.
• Existing bone or muscle injuries: A sports medicine doctor can evaluate whether a bone or muscle has fully healed. A return to running too quickly can lead to re-injury. Too much force on a sprained ankle, for example, may lead to a complete bone break.
• Underlying heart conditions: Your PCP may refer you to a sports cardiologist if you have untreated high blood pressure, a family history of heart disease, or an unexplained early death of a first-degree family relative. Sports cardiologists can teach runners how to manage a heart condition throughout the race.
• Asthma: Exercise may induce asthma, a chronic condition that restricts the airway. Using a prescribed inhaler before running can help relieve some symptoms.
HOW MARATHON RUNNING CAN AFFECT KEY ORGANS
• The brain: Running can improve your mental health. The brain releases chemicals that trigger a “runner’s high,” which may help you think more clearly. However, fatigue can disrupt a runner’s focus over the course of a marathon and erode their motivation to finish. Sweating and dehydration can lower the amount of sodium in the blood, too. Sodium is an electrolyte—an electricallycharged mineral dissolved in water—that promotes nerve function. The brain is sensitive to low sodium levels. Drinking too much water or overhydrating during a marathon can result in low serum sodium, referred to as hyponatremia. Low enough levels of sodium may trigger feelings of sluggishness or confusion from the brain. This can result in death if not detected and treated.
• The kidneys: In addition to sodium, the body relies on several other electrolytes for vital functions. The heart, for example, relies on just the right amount of the electrolyte potassium to create a heartbeat. Too much, or too little, can harm the heart. The kidneys help strike a balance by filtering electrolytes and water from the bloodstream. Dehydration forces the kidneys to preserve this balance by withholding water they normally dispose of in the form of urine. Overhydrating, on the other hand, can diminish electrolyte concentrations, forcing the kidneys to produce more urine. Runners who drink too much or too little water can place unnecessary stress on their kidneys.
• The heart and lungs: These work together to deliver oxygen throughout the body. Oxygen regulates body temperature, converts food into energy, and removes toxins. The heart-lung tandem works much harder during intense activities.
• The joints (the space between bones): Exercise can keep cartilage—the padded lining between bones—healthy. That said, running with an underlying joint condition, such as arthritis, can do more harm than good to the hips, knees, and ankles.
• Bones, muscles, and ligaments: Unhealthy bones, muscles, and ligaments (tissue connecting one bone to another) can’t sustain the same amount of force as they can when healthy. Too much force may cause a bone to fail, usually in the form of a bone stress injury or a stress fracture. It can also injure a tendon or sprain a ligament. Overexerting muscles in the lower body can also lead to painful muscle strains and cramps too. Age-related changes to tissues may occur over time. A runner typically experiences damage to these tissues as pain is confined to a specific location.
WARNING SIGNS
Pay attention to your body throughout training, even if you don’t have a known underlying condition. Keep an eye out for:
• Pain that builds: Bone stress injuries can occur from improper running technique. If pain worsens in a specific area of the lower body—particularly if localized to a bone— stop running and see a sports medicine doctor. Pain may feel most noticeable when hopping on one leg. Swelling in a joint, or other mechanical symptoms associated with pain, can
signal a joint injury. Painful sensations, or a loss of sensation, in the lower body can signal injuries to nerves that need evaluation.
• Dizzy spells: Feelings of light-headedness can occur from dehydration. The American Council on Exercise suggests drinking eight ounces of water 20 to 30 minutes before exercise. However, many runners will drink fluid regularly and can overhydrate. If light-headedness persists and chest pain occurs, see a sports cardiologist. It may signal an irregular heart rhythm. Some smartphone apps and wristwatches can detect an irregular heart rhythm and track heart rate.
• Heart rate: You can roughly determine where to keep your maximum heart rate at by subtracting your age from 220. Of course, many different factors can affect heart rate, such as family history, medications, and even temperatures, so this should not be taken as a perfect science, either. Near-fainting spells and repeatedly occurring palpitations can signal a more serious heart rate problem that needs medical attention.
Running 42.2 kilometres is no small feat and can feel incredibly rewarding, so celebrate the accomplishment. After completing the marathon, keep moving, but avoid completely stopping all physical activity. Low-impact exercises, such as cycling, walking, or swimming, can help muscles heal. If pain does not improve or prevents you from walking or bearing weight after a couple of weeks, see a medical professional immediately, as this can be a sign of a bone stress injury. Take some time for yourself before attempting your next marathon.
Making Movement Part of the Workday
How your posture and moving during the day impacts your performance
BY DR. JONAS EYFORD
Chiropractor, and CEO of Recharge Employee Assistance in Toronto, ON. Dr. Eyford helps Canadian companies support their staff with 1-on-1 mental health support.
JONASEYFORD
About a decade ago, experts dubbed sitting too long as the new smoking. And the fact remains, being sedentary isn’t good for your health.
Anyone who has had a long day at the desk knows it can end with neck pain, back problems and headaches. Research links long periods of sitting to health concerns including obesity, increased blood pressure and excess body fat around the mid-section. According to the Mayo Clinic, an analysis of 13 studies found being bottom-down for more than eight hours a day with no physical activity translates into a risk of dying like those posed by obesity and smoking. And any damage done by the sit-down workday isn’t undone by exercise. It’s like smoking a cigarette and eating a salad. It’s not going to undo the effects.
Now that so many of us work from home, we need better strategies to improve the impact our workday has on our health. Using simple strategies to add more movement into our work time is possibly the most impactful way to improve your health. Increasing movement can improve our mood and energy levels, and can even help lengthen our lifespan.
We spend about half of our waking hours working. Our bodies start feeling the strain of any one position after 40 minutes and ligaments start loosening after half that time. The posture we hold while we work shapes our bodies and the way we move. Sitting for long periods can shift alignment in the neck, shoulders and hips.
The longer you sit, the more your body feels it. In terms of metabolic function, as minutes shift to hours of uninterrupted sitting, your body starts getting signals it doesn’t need to process energy as much. It starts to condition itself to save energy for later, basically slowing metabolism.
Is your posture getting worse because of the way you sit? Probably. Is this affecting the way you run or lift or compete or taking on any sport? Almost certainly. The answer, however, is not to sit all day with better posture but, rather, to move more. The good news is that improving posture might be easier than you think.
Building more movement into your day is more effective than the never-ending struggle of trying not to slouch. Making these few changes can not only cure your slouching habit but keep you injury-free and help athletic performance. Mix it up
Create three positions to work in – sitting, standing and lounging with your feet up on the couch, for example. Change positions every hour if you can. That way, you cut the strain of any work posture down to 33 per cent of its original impact. Work it in
• Combine activities with work tasks. Go for a walk when you are on a call, stand up for a video conference and relax on the sofa to write emails.
• Fidget away. Fidgeting is the body’s way of telling you it wants to move.
• Stay hydrated. It leads to more bathroom breaks and more movement.
• Build in micro-rehab. Use a lacrosse ball to roll out a tight upper back when you are on phone calls. Raise your monitor and stretch your hips.
• Set goals. You can fit 10,000 steps into a workday without breaking a sweat.
• Use a wobble board and an active sitting cushion to engage your core.
• Get a walking pad or a cycle device to use while working.
Prioritizing these small moments of activity throughout the day will lead to better posture, less stress, greater creativity, and improved health.
The Role of Adaptogens in Managing Stress Through Diet
An evidence-backed and effective method for alleviating stress
BY DR. SYL CORBETT
Stress is ubiquitous in our modern society affecting our mental and physical health. Non-pharmacological methods that may help manage the stress include the implementation of adaptogens. Adaptogens are routinely used as natural healing for centuries in Ayurvedic Medicine and Traditional Chinese Medicine (TCM). They are found in herbs, roots, and other plant substances. As the research explores this ancient practice, more people are turning to adaptogens as an approach to managing their stress
WHAT ARE ADAPTOGENS?
Whether physical, chemical, or biological stressors to the body, adaptogens are non-toxic plants used to resist stress from myriad sources. Adaptogens work delicately to restore equilibrium (Panossian, et al., 2020; Winston, 2019), supporting the adrenal glands, which regulate the body's response to stress. They do so importantly devoid of causing a subsequent crash to the body. This enables the body to manage stress more effectively, without the typical peaks and troughs associated with many other stressrelieving substances.
Adaptogens have a unique ability to "adapt" their function according to the body's specific needs. For example, if stress is leading to fatigue, an adaptogen may increase energy. Conversely, if stress leads to overstimulation, it may induce relaxation. This balancing effect is what uniquely distinguishes adaptogens from other herbs and supplements.
HOW DO ADAPTOGENS WORK?
Adaptogens operate primarily by interacting with the hypothalamic-pituitary-adrenal (HPA) axis and the sympathoadrenal system (Panossian & Wikman, 2010). This complex interaction of systems modulates the release of stress hormones like cortisol and adrenaline. During periods
of acute stress, the body’s sympathetic nervous system response is activated, leading to increased heart rate, blood pressure, and heightened mental alertness and attention. If the stress is chronic, these responses can become maladaptive, leading to a range of health issues, including anxiety, depression, digestive issues, immune suppression, and cardiovascular diseases. Adaptogens may help buffer this response via their influence on cortisol levels and support to the adrenal glands (Arunabha et al., 2021). Adaptogens may prevent the negative effects of chronic stress on the body by promoting a more balanced stress response. Research has shown that adaptogens may help improve cognitive function, enhance mood, increase energy levels, and support a healthy immune system. Although the exact mechanisms are yet to be precisely determined and vary between different adaptogens, the overall effect is a reduced physiological impact of stress on the body. Many common illnesses are associated directly or indirectly with inflammation. Adaptogens act as anti-inflammatory agents displaying anti-inflammatory effects, which suggests that their application may be broader than previously thought. They regulate gene expression of anti- and pro-inflammatory cytokines (prostaglandins, leukotrienes) and can modulate signalling pathways (e.g., NF-KB) (Wrobel-Biedrawa & Podolak, 2024). It is worthwhile investigating adaptogens as a strategy to combat the excessive inflammation concomitant with many disease states.
COMMON ADAPTOGENS AND THEIR BENEFITS
1. Ashwagandha: Most thought of for its sedating properties, Ashwagandha has been widely researched for its ability to lessen cortisol levels. Studies indicate that it can reduce stress and anxiety, making it particularly beneficial for those experiencing chronic stress (Slave, Pate, Debnath, & Langade, 2019). Additionally, Ashwagandha may increase energy levels,
Endurance athlete, scientist and coach specializing in physical literacy and brain health; founder of Athleticwise and Rock On, based in Calgary, AB. ROCKONCLAY | ATHLETICWISE
endurance, and cognitive function, which can be favourable in managing both mental and physical fatigue associated with stress (Guo & Rezael, 2024).
2. Rhodiola Rosea: This adaptogen is known for its ability to enhance energy and mental performance, especially in situations that demand high endurance and resilience. Rhodiola is believed to lessen symptoms of burnout and fatigue, which are often the byproducts of chronic stress. It is also renowned for increasing mental clarity, making it popular among students and professionals who need to stay sharp under pressure (Amir et al., 2023).
3. Holy Basil (Tulsi): A staple in Ayurveda, Holy Basil is revered for its calming and therapeutic effects. It has been shown to reduce levels of cortisol and anxiety, making it effective in handling stress (Amir et al., 2023). Additionally, it has antioxidant properties, which may help fight inflammation and enhance immune function (Dakshayani et al., 2021).
4. Reishi Mushroom: Referred to as the “mushroom of immortality” in TCM, Reishi is valued for its calming properties. It is commonly used to enhance sleep quality and support immune health. Reishi is specifically beneficial for those dealing with long-term stress, does not induce drowsiness, yet it promotes relaxation (Mitra et al., 2024).
5. Cordyceps: This adaptogen is frequently used to boost stamina and endurance, hence making it a favourite among athletes and those with high physical demands (Amir et al., 2023). Cordyceps may increase energy levels and may also have positive effects on respiratory health, hence favourable for individuals whose stress manifests as fatigue and breathlessness (Shu et al., 2024).
INCORPORATING ADAPTOGENS INTO YOUR DIET
There are numerous approaches to implement adaptogens into your daily diet. They are available in diverse forms, including in some cases whole foods, capsules, powders, teas, and tinctures, allowing for flexibility based on personal preference. Powders are easily added to smoothies, coffee, or food, making them a convenient supplement to a morning routine. Teas made from adaptogenic herbs offer a warm, soothing ritual, perfect for unwinding at the end of a stressful and cold day.
It is crucial to start with a low dose and monitor how your body reacts to the introduction of adaptogens to the diet. Adaptogens are most effective when used consistently over time, therefore they may take a few weeks to deliver noticeable effects. While adaptogens are largely safe, it is always recommended to consult a healthcare provider before starting any new supplement, particularly for individuals who are pregnant, nursing, or on medication.
ADAPTOGENS AS PART OF A HOLISTIC STRESS MANAGEMENT PLAN
While adaptogens can be a valuable tool for dealing with stress, it’s vital to remember that they are most effective as part of a holistic approach to health. Stress management should also include a balanced diet, regular physical activity, good sleep hygiene, and mindfulness practices such as meditation or deep breathing. These lifestyle factors collectively enhance resilience to stress and promote overall well-being.
Adaptogens are not a panacea, but they offer a natural, supportive way to manage stress and increase resilience. By acting in harmony with the body, adaptogens may help people navigate the challenges of daily life with greater ease, ultimately contributing to a healthier, more balanced lifestyle.
The Five-Step Secret to Meal Prep Success
A recipe for healthy living
BY ERIN ROMEO
A nutrition coach and food-preparation specialist known as the Food Prep Princess, Erin was voted one of the “Best Meal Prep Accounts on Instagram” in 2018 by Popsugar, and has been featured on Shape.com, HealthMagazine.com, Men'sHealth.com, thekitchn.com, and TheDailyBurn.com and in Oxygen Magazine. Erin lives in London, ON.
FOODPREPARATIONPRINCESS FOODPREPPRINCESS
While many people turn to meal preparation to support weight management and embrace healthy, whole-food eating, the practice offers so much more than just reaching your health goals. It’s the unexpected perks that turn this into a lifelong habit.
One of the greatest advantages is reclaiming precious hours each day—you’ll no longer spend endless time cooking and cleaning after every meal. It allows you to be fully present during mealtimes, eliminating the need to multitask. Imagine sitting down with your family without juggling stove duties, homework help, or last-minute work tasks.
Meal prep isn’t just about saving time—it’s about creating space to enjoy life, reduce stress, and truly thrive.
Step 1:
Organization
The foundation of a seamless routine starts with organization. Begin by decluttering and arranging your fridge and pantry. Place commonly used items in easily accessible spots to streamline your workflow. Invest in beautiful, airtight canisters to store your staples— this not only keeps ingredients fresh but also makes your space visually appealing. An organized kitchen sets the stage for a smoother process and builds excitement for filling those jars with nutritious essentials.
Step
2: Food Shopping
A successful session begins with an intentional grocery haul. Without the right ingredients, there’s no prep to be done! Packing your groceries in an organized way sets the tone for efficiency when you’re ready to get started.
I recommend reusable produce bags for fruits, vegetables, and more—they’re a fantastic alternative to disposable plastic bags and help reduce waste, which has been one of my recent resolutions. These versatile bags aren’t just for shopping; they also double as storage for produce in your refrigerator, keeping everything fresh and organized for meal prep success.
Step 3: Clean and Cut
Preparing produce in advance is a game-changer. Washing and cutting fruits and vegetables ahead of time ensures you’re ready to whip up meals and enjoy healthy, grab-and-go snacks throughout the week. Plus, it helps save time and money by reducing food waste—no more forgotten produce languishing in the crisper.
After your grocery trip, take your produce straight out of the bags and give them a thorough rinse using a DIY produce wash (see below) to keep them fresh. Once cleaned, slice and dice your ingredients according to recipes. For example, slice peppers for fajitas and dice veggies for salads, soups, wraps.
Step 4: Cook
Batch cooking is at the heart of meal prep, and the key to efficiency is multitasking. To save time, aim to cook as many items as possible simultaneously. Use a combination of stovetop, oven, and crock pot or Instant Pot to maximize productivity. While this method may feel overwhelming at first, with a bit of practice, it will become second nature—trust me.
If you’re using the oven to cook multiple dishes at once, remember that different foods may require varied cooking times. Keep a close eye on everything to ensure items are removed promptly when they’re done. With a little organization and practice, cooking in batches will become a seamless part of your routine.
Step 5: Portion and Pack
The final step is portioning and packing your meals. Whether your goal is weight loss, muscle building, or maintenance, using containers with appropriate portion sizes is essential. Portion control can be tricky—many people unintentionally underestimate how much they’re eating in a single sitting.
To make this step easier, consider investing in a quality set of glass containers in various sizes. A matching set not only looks great but also simplifies storage and meal organization. By portioning and packing meals ahead of time, you set yourself up for success, ensuring that every meal is balanced, convenient, and ready to go.
D.I.Y. PRODUCE WASH TIP
Fill a clean sink with cool water or use a plastic tub with eight cups (two litres) of water. Add the juice and rind of ½ a lemon and ¼ cup (60 ml) of vinegar. Submerge your produce and let it soak for two minutes. Then, rinse thoroughly and pat dry.
FRUIT STORAGE TIP
Once your fruits are washed, place them in containers and add a paper towel to absorb excess moisture. This simple step helps keep your produce fresh longer by preventing mold and spoilage. Be sure to replace the paper towel with a fresh one every few days to maintain optimal freshness. This method is particularly effective for berries, grapes, and other highmoisture fruits, ensuring they stay crisp and ready to enjoy throughout the week.
APPROVED PLANT-BASED FOOD LIST
Protein
• black beans
• chia seeds
• chickpeas
• edamame
• lentils
• peanuts
• quinoa
• seitan
• tempeh
• tofu
Grains (Carbohydrate)
• barley
• brown rice
• oats
• popcorn
• quinoa
• soba noodles
• spelt pasta
• whole grain bread
• whole grain pasta
• whole wheat tortillas
Vegetables (Carbohydrate)
• alfalfa sprouts
• asparagus
• avocados
• beets
• bok choy
• broccoli
• brussels sprouts
• cabbage
• carrots
• cauliflower
• celery
• corn (canned)
• cucumbers
• garlic
• green beans
• kale
• lettuce (romaine)
• mushrooms
• olives
• onions
• parsley
• peas
• peppers
• spinach
• squash
• tomatoes (fresh & canned)
• zucchini
Fruits (Carbohydrate)
• apples
• bananas
• blackberries
• blueberries
• cantaloupe
• cherries
• coconut
• grapefruit
• kiwi
• lemons
• limes
• mangos
• melon
• nectarines
• oranges
• papaya
• peaches
• pears
• pineapples
• raspberries
• strawberries
• watermelon
Beans (Carbohydrate and Protein)
• black beans
• chickpeas
• edamame
• kidney beans
• lentils
• white (cannellini) beans
Nuts and Seeds (Healthy Fat and Protein)
• almonds
• chia seeds
• flax seeds
• peanuts
• pumpkin seeds
• sesame seeds
• sunflower seeds
• walnuts
Oils / Vinegars
• avocado oil
• balsamic vinegar
• coconut oil
• extra-virgin olive oil
• red wine vinegar
Seasonings
• almond extract
• basil
• cayenne pepper
• cinnamon
• cumin
• curry powder
• garlic powder
• ginger (ground)
• Himalayan pink salt
• nutmeg
• onion powder
• oregano
• parsley
• rosemary
• sage
• thyme
• turmeric
• vanilla extract
Natural Sweeteners
• coconut palm sugar
• honey (raw and unfiltered)
• maple syrup (pure)
• stevia
Beverages
• almond milk (unsweetened)
• coconut milk (unsweetened)
• coffee
• herbal tea
• soy milk (unsweetened)
Condiments and Prepared Sauces
• vegetable broth (low sodium)
• hot sauce
• mustard
• salsa
• soy sauce (low sodium)
• tomato paste
Easy Homemade Borscht
Hearty, earthy and warming, this plant-based borscht is good for the soul
RECIPE AND PHOTOGRAPHY BY MAGGIE WYSOCKI
An organic gardener for cold climate growers, and owner of Soil to Soul in Winnipeg, MB. FROMSOILTOSOUL FROMSOIL2SOUL
Borscht is a hearty soup that is primarily made of beets along with a mix of other root vegetables, such as potatoes and carrots. The beets give it a deep, earthy flavour and its vibrant red colour.
I’ve tried to keep it as close as possible to the classic version I grew up eating with my Polish grandparents just without the beef broth and meat, of course. It’s a healthy comfort food that will give you that stick-to-your-ribs feeling while also being packed full of vitamins, antioxidants and flavour.
Prep Time – 25-30 minutes
Cook Time – 40 minutes
Serves 6
INGREDIENTS
• 6 small-medium sized red beets, diced
• 2 onions (red or yellow), diced
• 3 cloves garlic finely diced
• 2 carrots peeled and grated
• 1 1/4 cups baby golden potatoes, or two large potatoes finely diced
• 1 can of rinsed kidney, pinto or mixed beans
• 6 cups water
• 1 heaping Tbsp. of vegetable bouillon (or sub 4 out of 6 cups of water with vegetable broth)
• 1/4 cup vegetable oil (I prefer olive or avocado oil)
• 1/4 cup tomato paste
• 1 tsp. sugar or maple syrup
• 2 tsp. apple cider vinegar or lemon juice
• 1 tsp. salt
• 2 tsp. pepper
Nutrition facts per serving Calories 303; protein 9 g; fat 10 g; carbs 48 g.
DIRECTIONS
1. Wash beets and then cut off both ends, removing the leaves as well as the end root tip.
2. Put beets in a steamer basket and place it on top of a pot filled halfway with water. Cover steamer. Bring stove to high heat and once water begins to boil, let beets steam for 10-12 minutes.
*Note: This step speeds up your overall cooking time as it pre-boils and softens your beets before they’re added to the soup. You are not fully cooking your beets here. You can choose to skip this step and instead boil beets in soup for longer, but it may result in your other veggies being mushy.
3. While beets steam, finely dice your onions and garlic. Add to a large soup pot with vegetable oil and sauté for 5-8 minutes or until translucent. Reduce heat to medium-low to gently simmer.
4. Return to the beets, remove from steamer and set aside to cool. While beets cool, dice potatoes and grate carrots to add to the onions and garlic mixture. Stir to combine. Add in 1/2 cup of water to keep vegetables from sticking to the bottom of the pot.
5. Beets should now be cool enough to peel and dice. If they are still hot to touch, use a pair of tongs to hold the beets in place while you peel. Otherwise, you can use an old dishtowel to hold in place, but keep in mind it will easily stain with red beet juice. Once diced, add beets to soup pot.
6. Stir in 5 cups of water, saving the last 1/2 cup to whisk in the vegetable bouillon. Whisk until completely combined and no chunks remain, then stir into soup along with the tomato paste.
7. Increase stove heat to high and bring to a boil. Keep an eye on your soup, stirring often and being careful it doesn’t boil over. Let boil for 5 minutes, then reduce to a low heat. Cover and let simmer for another 20-25 minutes, stirring occasionally.
8. Once beets are tender and can easily be pierced with a fork, turn off heat. Keep soup on element to stay warm.
9. Stir in apple cider vinegar, sugar, salt and pepper.
10. *Optional: To thicken soup and intensify red colour, remove 1 cup of soup (liquid and vegetables) and blend in a high-powered blender, such as a Vitamix for 10-15 seconds or until puréed. Then add back into soup pot and stir to combine.
11. Ladle soup into serving bowls and garnish with fresh dill and additional salt and pepper to taste. Serve with fresh bread. And enjoy!
Navy Bean Tuscan Kale Soup
A hearty and nutritious dish, combining tender navy beans, vibrant kale, and aromatic herbs in a comforting, savoury broth
RECIPE DR. MINDY PELZ, IN COLLABORATION WITH CHEF LESLIE ERIN KUNKEL
A world-renowned women’s health expert and best-selling author on a mission to empower women to believe in their bodies, from San Jose, CA.
DR.MINDYPELZ DRMINDYPELZ
This soup is not only satisfying but also packed with vitamins and minerals. It's perfect for a cozy meal on a chilly day, providing both warmth and nourishment in every spoonful. Legumes of all kinds give the female body two key resources: they help with progesterone production, and they are rich in protein to promote muscle building. If you’re looking for less of a blood sugar spike, drizzle your favourite healthy oil on top of this soup.
Serves 6
INGREDIENTS
• 3 Tbsp. extra-virgin olive oil
• 1 cup diced yellow onion
• 1 cup peeled, sliced carrots
• 1 cup sliced celery
• 6 garlic cloves, chopped
• 1 tsp. dried oregano
• 1 tsp. dried thyme
• 1 pinch to 1 tsp. dried red pepper flakes (optional)
• 3, 15-ounce cans navy beans, drained and rinsed
• 6 cups vegetable broth, preferably homemade
• 3 cups chopped Lacinato kale, centre ribs removed
• Kosher salt
• Freshly ground black pepper
• 1/4 cup pine nuts, toasted, for serving
Nutrition facts per serving Calories 303; protein 9 g; fat 10 g; carbs 48 g
DIRECTIONS
1. Heat the olive oil in a large pot over medium-high heat. Add the onion, carrots, celery, and garlic and cook until the edges of the veggies are soft, about 10 minutes.
2. Add the oregano, thyme, and red pepper flakes (if using) and mix well. Cook for 1 minute.
3. Add the navy beans and vegetable broth and bring to a boil over high heat. Decrease the heat to low and let simmer until everything is soft, 15 to 20 minutes.
4. Transfer 2 cups of the soup to a blender and blend on high speed until smooth. Pour the pureed mixture back into the soup in the pot and mix well.
5. Add the kale and stir until it wilts, 2 to 3 minutes.
6. Taste and season with more salt and pepper as desired.
7. Ladle the soup in bowls and sprinkle each serving with pine nuts. Serve warm.
8. Store in an airtight container in the fridge for up to 4 days, and freeze for up to one month.
Jackfruit Bourguignon
The ideal dish for entertaining guests or savouring on a cozy evening during chilly weather
RECIPE AND PHOTOGRAPHY BY DEVORAH
BOWEN
Originally from Montreal and based in South Florida, Devorah Bowen is the creator of The Yummy Vegan. She has been creating plant-based / vegan recipes and sharing them digitally for over 10 years. Her goal is to share the ease and deliciousness of plant-based foods, showcasing recipes that are not only comforting but also healthier. THEYUMMYVEGAN THEYUMMYVEGAN
This hearty vegan bourguignon features tender young jackfruit, which mimics a meaty texture while effortlessly soaking up the bold, deep flavours of the dish. Slow-cooked with aromatic herbs, robust red wine, and a medley of savoury vegetables, this plant-based twist on the classic French stew is both comforting and indulgent.
Serves 4
INGREDIENTS
• 14 oz (400 g) young jackfruit pieces
• 1 lb (468 g) whole mushrooms cut in half (white or baby bella)
• 2 carrots, sliced thick
• 1 small onion, sliced
• 10 oz (284 g) pearl onions
• 3 cloves garlic, minced
• 4 Tbsp. vegan butter
• 3 Tbsp. flour
• 1 ½ Tbsp. tomato paste
• 1 ½ tsp. dark soy sauce (for colour)
• 1 ½ cups Burgundy wine (Beaujolais, Pinot Noir or Burgundy)
• 1 ½ cups vegan beef-less broth
• 1 ½ tsp. thyme
• 2 bay leaves
• 1 Tbsp. parsley, chopped (plus more for garnish)
DIRECTIONS
1. Melt 2 Tbsp. of vegan butter on medium heat and sauté the pearl onions for about 5 minutes or until they soften and have browned a bit. Remove them from the pot and set aside.
2. In the same pot, sauté the mushrooms with ½ tsp. of thyme until they start to break down, about 3-5 minutes. Remove them from the pot and set aside.
3. In the same pot, add the additional 2 Tbsp. of vegan butter, sliced onion, carrots and remaining thyme and cook for about 5 minutes. Add in the jackfruit and garlic and continue cooking for another few minutes until the garlic becomes fragrant. Add in the flour and mix until everything is well coated. Continue cooking for 1-2 minutes to remove the raw flour taste.
4. Add in the broth, wine and use the liquid to scrape up any brown bits that have formed while cooking. Add in the tomato paste and mix until dissolved. Add the bay leaves, mix well and then cover the pot. Turn the heat to low and allow it to simmer for 20 minutes.
5. Once the mixture has simmered add in the cooked pearl onions, mushrooms, dark soy sauce and parsley. Allow everything to heat through and reduce slightly, about 8-10 minutes.
6. Top each portion with additional fresh parsley and serve with French bread. Additionally, the bourguignon can be served with mashed potatoes or buttered noodles.
NOTE: If you’d like to omit the wine then use equal parts red wine vinegar and red grape juice, or double the broth and add ¼ cup red wine vinegar.
Nutrition facts per servin
Calories 383; protein 8 g; fat 12 g; carbs 48 g.
Plant-Powered Chili
A hearty dish the meat lovers will beg for!
RECIPE LINDSAY PLESKOT JANIS NICOLAY
Registered dietician and mom of two, Lindsay helps you spend less time in the kitchen and more time enjoying nutrition-and flavour-driven food with your family. Lindsay resides in Vancouver, B.C.
LINDSAYPLESKOT.RD
There is something so comforting about a bowl of chili. It’s also a great batch-prep meal, with the flavour only getting better over time. Throw everything into a big pot or a slow cooker and let it do its thing! You can rest easy knowing that beans have your back—they’re one of the most cost-effective and nutrient-dense protein sources, packed with soluble fibre (known for its blood-sugar-balancing properties and cholesterol-lowering potential), B vitamins for energy metabolism, and minerals such as iron, zinc, and magnesium. You’ll love the slightly sweet addition of roasted sweet potato, but feel free to skip this step if you want to speed things up.
• 1 Tbsp. avocado oil or other high-heat cooking oil
• Salt and freshly ground black pepper
• 2 Tbsp. extra virgin olive oil
• 1 red onion, diced (about 1 cup)
• 1 ½ lb. veggie ground round
• 2 cans (each 28 oz/796 ml) diced tomatoes, with juice
• 1 can (19 oz/540 ml) kidney beans, drained and rinsed (about 2 cups)
• 1 can (19 oz/540 ml) mixed beans, drained and rinsed (about 2 cups)
• 1 can (10 oz/285 g) sliced mushrooms, drained
• 1 can (5.5 oz/156 ml) tomato paste
• 1 ½ Tbsp. chili powder
• 5 dashes hot sauce
NOTE: Store cooled chili in an airtight container in your fridge for up to 5 days, or in your freezer for up to 3 months. To serve, thaw, heat and serve with optional toppings.
A slow cooker may produce the best flavour, but if you don’t have one simply use a large pot and let it simmer on the stovetop for at least 30 minutes or up to 2 hours.
DIRECTIONS
1. Preheat oven to 425° F.
2. Line a large-rimmed baking sheet with parchment paper.
3. Place the sweet potato on the prepared pan and drizzle with the avocado oil. Season generously with salt and pepper, toss to coat and spread out in a single layer. Roast for 40 to 45 minutes, stirring halfway through until fork tender.
4. Meanwhile, in a large frying pan, heat the olive oil over mediumhigh heat. Add the onion and cook until translucent, 3 to 4 minutes. Add the ground round, breaking into large pieces, and cook without stirring for another 5 minutes allowing it to brown. Flip and break into smaller pieces and cook for another 3 to 4 minutes until the other side is browned (it doesn’t have to be fully cooked through, as it will finish cooking in the slow cooker).
5. Transfer the onion and ground round to a slow cooker (or see the tip for stovetop cooking instructions). Stir in the roasted sweet potato, tomatoes with juice, kidney beans, mixed beans, mushrooms, tomato paste, chili powder and hot sauce. Cover and cook on low for 8 to 12 hours or on high for 4 hours.
6. Ladle the chili into bowls and, if desired, top with optional toppings.
Nutrition facts per serving Calories 332; protein 24 g; fat 8 g; carbs 43 g.
Key Lime Pie
A healthier twist on key lime pie with a naturally sweet crust of coconut, pecans, and Medjool dates
RECIPE BY JULIE DANILUK
WALKER JORDAN
Julie is a registered holistic nutritionist, best-selling author, TV host, and public speaker from Toronto, ON.
JULIEDANILUK JULIEDANILUKNUTRITION
This pie is the ultimate healthy gourmet treat. You’ll wish you could turn back time with the last bite of this pie—proof that nutritious food can taste good. Avocados are packed with vitamin B6, which supports your liver in metabolizing and balancing certain hormones such as estrogen. It’s the perfect non-chocolate rescue for PMS!
Serves 8
INGREDIENTS
CRUST
• 1 cup unsweetened shredded coconut
• 1 cup pecans
• ¼ tsp. unrefined grey sea salt or pink salt
• ½ cup pitted Medjool dates
FILLING
• 3 firm avocados, pitted and peeled
• ½ cup lime or lemon juice
• 1 tsp lime or lemon zest
• ¾ cup coconut whipping cream (see NOTE)
• 1 tsp. Stevia liquid, or ½ tsp. monk fruit extract, or ½ cup raw honey
• Pinch unrefined grey sea salt or pink salt
OPTIONAL GARNISH
• 1 or 2 lime slices
• Coconut flakes
NOTE: If coconut whipping cream is unavailable, chill a can of full-fat coconut milk in the fridge, then scrape the thick cream off the top; you’ll need ¾ cup. You can omit this ingredient if unavailable.
DIRECTIONS
1. Place the coconut, pecans and salt in a food processor and process until coarsely ground.
2. Add the dates and process until the mixture resembles breadcrumbs and clumps together.
3. Using the back of a spoon or your fingers, press the crust mixture into the bottom and up the sides of a 9-inch pie plate or in individual ramekins.
4. Place the crust in the freezer for 15 minutes.
5. Place all filling ingredients in a food process and process until smooth.
6. Pour the filling into the pie crust. Allow to set in the refrigerator for 20 minutes.
7. Garnish with lime slices and coconut flakes, if desired. Store, without the garnishes, covered in the refrigerator for up to 3 days or in the freezer for up to 3 months.
Nutrition facts per serving Calories 363; protein 4 g; fat 31 g; carbs 28 g
Finding Strength in Stillness
When grief and gratitude can co-exist
BY KAYE PEÑAFLOR PASCAL LEE
One of IMPACT Magazine’s Canada’s Top Fitness Instructors 2023 and the owner of Ashtaerial in Toronto, ON. Kaye continues to inspire and empower, fostering stronger, healthier relationships with oneself.
KAYEPENAFLOR
Being named one of Canada’s Top Fitness Instructors was an honour and privilege I will forever cherish, and it couldn’t have come at a more meaningful time. That call from Elaine Kupser came just as I was navigating one of the darkest moments of my life. In that split second, everything I had worked on—my yoga studies, my personal growth, and the relentless effort I poured into my journey—came together to anchor me in that polarizing moment.
The morning I received the call from IMPACT Magazine remains etched in my memory. It was December, 2022 and I was visiting family in Las Vegas. Cozy on my niece’s big couch, wrapped in a soft throw, I was taking a moment to process my emotions. Life, as it often does, had handed me a mix of joy and sorrow.
That morning, I had just confirmed the reality of symptoms I’d been dreading: I was going through a miscarriage. It’s strange how life’s pivotal moments collide. As I sat there, trying to make sense of my emotions, the phone rang.
“Hi Kaye, this is Elaine from IMPACT Magazine…” Cue tears of joy. I will never forget the surge of light that brightened what could have been a profoundly dark day.
Three weeks earlier, my period was late. At 44, I knew the chances of pregnancy were slim, and I wondered if menopause might be the explanation. To ease my mind, I bought two pregnancy tests. The first showed a faint line. By morning, two clear lines confirmed it:
I was pregnant. Overwhelmed with emotion, I shared the news with my cousin, my niece, and a close friend. There was joy, but also the quiet awareness of how fragile this moment was.
Travelling to Las Vegas for the holidays, I carried this little miracle with me. Sitting beside my parents on the plane, I felt a quiet elation. A week into the trip, things took an unexpected turn. It felt as though my water broke, and I realized I was losing the baby. My best friend’s words echoed in my mind: “Kaye, no one tells you that when you go through a miscarriage, your body still goes through labour.” Over the next nine days, I felt each symptom fade away. On Christmas Day, the loss became undeniable.
Amid this sadness, the call from Elaine reminded me of life’s duality. Pain and joy can coexist, and both deserve space. This recognition by IMPACT Magazine was more than just an award; it was a beacon of hope, a symbol of resilience, and a reminder that light can pierce even the darkest moments.
I share this story to normalize conversations around miscarriages and to remind anyone experiencing loss that it’s okay to feel joy amidst sorrow. Embrace every emotion—the pain, the joy, the gratitude—because they are all part of the gift of life.
Thank you to the entire IMPACT Magazine team, for recognizing the work we do as fitness professionals and for giving us a platform to share our passions. Your “impact” is profound and far-reaching.
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