IMPACT Magazine - Fall Fitness Issue 2024

Oct 26 – Nov 3 2024

FALL FITNESS ISSUE 2024

VOLUME 34, ISSUE 1

A leader in the industry for 34 years, IMPACT Magazine is committed to publishing content provided by the best experts in their fields for those who aspire to higher levels of health and fitness.

VANCOUVER • CALGARY • TORONTO

PUBLISHER & EDITOR-IN-CHIEF Elaine Kupser elaine@impactmagazine.ca

GUEST EDITOR Louise Hodgson-Jones corsa.communications@shaw.ca

ART DIRECTION & GRAPHIC DESIGN Marc Morin - Impello Inc marc@impello.com

COPY EDITORS Tom Lundteigen Emily Meyer

GRAPHIC DESIGN Michelle Gjerde michellegjerde@gmail.com

SOCIAL MEDIA COORDINATOR Michelle Clarke michelletherunner@gmail.com ADVERTISING advertising@impactmagazine.ca

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CONTACT IMPACT Magazine Head Office 2007 2nd St. S.W. Calgary, AB T2S 1S4 403.228.0605

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

CONTRIBUTORS

ANDREA CAREY

Andrea is a Canadian certified inclusion professional; leader of INclusion INcorporated, an EDI consulting firm, as well as OneAbility Foundation. Andrea has worked extensively on inclusion and improved access for Indigenous peoples, newcomers, persons with disabilities and women and girls, from Victoria, B.C.

INCLUSIONINCORPORATED INCLUSIONINC

JONATHAN DESCHENES

Jonathan is an Edmonton, AB based photographer and filmmaker. He loves crafting images with light and working with analog-based mediums. Jonathan finds inspiration for his work through literature and cinema. His work can be viewed on jonathand.media.

DACHENE_

JOHN J. DAVIS

John has been coaching distance runners for over 10 years and is a scientist with a PhD in human performance, focussing on running biomechanics. He is founder of runningwritings.com and has authored many books including Modern Training and Physiology, from Minneapolis, MN.

JDRUNS

ANDREA KATZ

Andrea is a certified integrative nutrition coach and fitness instructor with an established nutrition coaching business, Best You Nutrition. From Winnipeg, MB, Andrea guides individuals on the transformative power of food and nutrition, helping them lead happier and healthier lives. BYNCOACH

GLEN OWEN

Glen is from Newmarket, ON and has been a personal trainer for 13 years. As an exercise professional he sees people ranging from medical doctors, to CEOs and grandparents, helping them identify and strengthen their physical limitations so they can confidently enjoy life.

GLEN.OWEN.FITNESSPRO IAMGLENOWEN

JESS SILVER

Jess is an adaptive fitness personal trainer and fitness consultant, writer and disability advocate in Toronto, ON. She is the founder of the non-profit organization, Flex for Access and is driven to educate and empower through her work and perspective on life.

JESSSILVERRR FLEXFORACCESS

CONTRIBUTORS Mark Bittman, Andrea Carey, Syl Corbett, Scott Cruickshank, John J. Davis, Zita Dube-Lockhart, Blaise Dubois, Tom Epton, Jean-Francoise Esculier, Kirsten Fleming, Louise Green, Sydney Grier, Toni Harris, Louise Hodgson-Jones, Andrea Katz, Susan Kitchen, Maria Koutsogiannis, Gary LeBlanc, Ashley Leone, Iris Loots, Emily Meyer, Glen Owen, Ksenia Robson, Jess Silver, Scott Simpson, Stiva Sinanan, Geoff Starling, Lauren Toyota, Jessica Woollard.

PHOTOGRAPHY Always Occasions Photography, Burcu Avsar & Zach DeSart, Brand G Vacations, BC Lions Football Club, Jaxon Castellan, Jonathan Deschenes, Thiago Diz Racing the Planet, Guy Fattal-Tourism Whistler, Sandro Gromen- Hayes, Gokul-Gurang, Louis Hansel, Scott Harrald, Dave Holland, Pra Jna, Maria Koutsogiannis, Rosie Lee, Trudie Lee, Marco Mantovani Athletics Canada and Gate3, Allan McVicar, Emily Meyer, MNP Community & Sports Centre, NAIG Host Society, Petra Nesti, Richmond Olympic Oval, Ksenia Robson, Signe Clayton Photography, Vairdy Photography, Vancouver Bandits Basketball Club, Martin Vemodalen, Vivo for Healthier Generations, Wexford-Pembrokeshire Pilgrim Way, YMCA Calgary, Paul Zizka.

Inclusivity & Diversity

Elaine Kupser, Publisher & Editor-In-Chief  elaine@impactmagazine.ca

For over three decades, IMPACT Magazine has been dedicated to bringing you stories that truly reflect the diversity of our readership, contributors, and the communities we serve. As we step into our 34th year I am proud to continue our tradition of featuring health, wellness, fitness, and sport in ways that celebrate and embrace everyone. With this special issue we turn our attention to a theme that is essential to the future of the fitness industry and beyond: Inclusivity & Diversity. We go beyond surface-level discussions, diving deep into what it means to create a more accessible and representative space for all individuals.

The inspiration for this decision grew out of our recent 2024 Canada’s Top Fitness Trainers Awards Gala & Conference. The event was an organic, powerful reminder of the incredible diversity in our field, and it sparked a renewed commitment in me to amplify these voices. Seeing firsthand how the pros from all walks of life are pushing boundaries and creating inclusive spaces for their clients was truly inspiring. You’ll spot a few familiar faces from the Gala in this edition— I’m looking at you, Zita Dube-Lockhart, Toni Harris, and Geoff Starling.

I’m honoured to share an insightful Inclusivity in the Fitness Industry story, written by our exceptional, regular guest editor, Louise Hodgson-Jones. She interviewed a range of top fitness industry leaders who brought their perspective on the strides being made, and the challenges that remain when it comes to accessibility and representation in fitness. Her story highlights how gyms, studios, and fitness programs are evolving to welcome individuals from all backgrounds, abilities, and identities,

DIGITAL EDITION

underscoring that inclusivity isn’t just a buzzword—it’s essential to the future of fitness. It’s a must-read for anyone passionate about the transformative power of fitness and the impact of diversity within it.

I had the pleasure of talking to our remarkable cover athlete, Elladj Baldé, who is undoubtedly one of the kindest individuals I’ve ever met. After an hour-long interview, I found myself wishing we could have extended it to three. The talented Emily Meyer beautifully captures Elladj’s inspiring journey, highlighting both the triumphs and challenges he faced as a competitive figure skater and biracial athlete, and how he is now dedicated to mentoring the next generation of athletes. The world would be a better place with more people like Elladj Baldé.

This edition features a range of voices and perspectives. Through a mix of expert advice, inspiring narratives, and thoughtprovoking insights, our goal is to not only showcase the diversity that exists but to encourage positive change. Fitness, health and sport isn’t just for a select few—it belongs to everyone.

While this issue marks an exciting step forward to celebrate inclusivity and diversity, I recognize that there is still work to be done. There is so much more for us all to explore, learn, and improve upon in this evolving space. We’re dedicated to ensuring that every person feels represented and empowered as we keep driving this important conversation forward. Everyone’s journey matters.

I encourage you to have more conversations with people who experience the world differently than you. They may challenge our perceptions and inspire us to create a more inclusive, kinder world for everyone. They may even end up being your closest friends.

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

Trudie Lee Photography

• Winter Program registration begins Nov. 12 for members Scan to learn more or visit Vivo.ca

Work out Like an Olympian

Were you inspired by the amazing athletic performances from the 2024 Paris Olympics and Paralympics? And wondering which sport burns the most calories?

Dr. Donald Grant, a GP with the Independent Pharmacy in the U.K. studied the Olympic sports that did just that and went one step further by comparing them to a gym or cardio workout. Here are his findings:

Triathlon (Olympic distance): 2,500 - 3,500 calories – equivalent to 3.5-5 hour, high-intensity cardio session in the gym.

Boxing (per hour): 600 - 800 calories – an hour of high-intensity interval training or cycling.

Freestyle 1,500 metre swim: 150 - 350 calories – 30 minutes of intense weightlifting or high-intensity cardio.

10,000 metre race: 400 - 600 calories – an hour of swimming or 45 - 60 minutes of high-intensity cardio.

Breakdancing (per hour): 600 calories – an hour of rigorous cardio in the gym.

Skateboarding (per hour): 500 calories – an hour of intense weightlifting in the gym.

Surfing (per hour): 600 calories – an hour of high-intensity cardio or weightlifting.

Raising Your Performance Level

Next time you reach for the baking soda don’t think cake, think performance. Whether on the track, the roads or the pool, bicarbonate of soda, as it is properly called, is becoming a game changer for elite athletes looking for that edge. Known as the Bicarb System, Maurten, who produce sport gels and drinks, have developed an ‘advanced sports fuel’ to help athletes with their high intensity training. Research has shown that bicarbonate has some performance enhancing properties (it is used as a raising agent in baking after all); now combined with Maurten’s hydrogel and mixed with water, it has shown to produce some notable PB’s among athletes. Elite athletes aren’t the only ones who can use the sport fuel, it is also available on the mass market for purchase.

Vegan Twins Study

Avegan diet has healthier outcomes. That is the finding of a Stanford University study that tracked 22 pairs of identical twins over eight weeks, one eating a plantbased vegan diet and the other an omnivore diet. Published in BMC Medicine, it was a research project in geoscience i.e. anti-aging and by using twins, researchers were able to study how behaviours affect genes in everyday life. It was stressed that both diets were ‘healthy’ with nutritionists delivering products to both sets of twins, with those on the vegan diet losing five pounds over the test period and consuming 200 calories less. There was also a 20 per cent drop in insulin levels, and LDL “bad” cholesterol was lowered by 12 per cent. The study concluded: “Future research should explore the long-term effects of vegan diets on epigenetic health and overall well-being, considering the importance of proper nutrient supplementation.”

THE HIPS DON’T LIE

Strong hips improve balance, stability, and overall mobility

BY

Fitness specialist, group fitness instructor, corporate wellness specialist, and one of IMPACT Magazine's Canada's Top Fitness Trainers, 2024 from Toronto, ON. DIVASTEVE

Wand reduce mobility. Creating and maintaining hip strength and mobility is something we can all benefit from. Healthy hips not only make our everyday functional moves more efficient, but they also allow us more range in our workouts.

These are some of the exercises I include in my classes and do myself every week. The key is consistency. Slip some of these movements into your weekly body-movement regime three times a week and enjoy the rewards.

*Those with hip replacements, please connect with your medical care team on what hip movement patterns are best suited for you.

FROG POSE ROTATOR

3 sets, 10 reps per leg

1. Kneeling on a mat with engaged core, rest on your forearms with elbows under shoulders and widen your legs.

2. Rotate feet at ankles so the insides of both feet are facing downwards.

3. Alternating legs, gently rotate hip inward allowing the foot to leave the floor.

2

WINDSHIELD WIPERS

3 sets, 10 reps

1. Sit on the floor with your legs extended in front of you, hipdistance or wider. Bend your knees with your feet flat on the ground. Sit tall with arms behind for support, engaging your core, and keep your back straight.

2. Moving from the hips, let your knees fall to one side as far as comfortable.

3. Continue moving your legs side to side. •

HIP FLEXOR STRENGTHENER

3 sets, 10 reps per leg

1. Loop band around the front of both feet, stand tall with core engaged and feet hip-distance apart so band has tension on it.

2. Keeping your hips stable and engaging core, lift knee in front of body while actively pressing down in the supporting leg.

ROUND THE WORLD

3 sets, 10 reps per leg

Stand tall with feet hip-distance apart, holding on to pole. Lift knee in front of body and hold.

Keeping leg bent at knee, open leg out to the side.

At the hip, circle leg behind body so heel is lifted behind your glutes and then draw leg back in front of body to repeat.

BACK ON TRACK

Thoracic mobility for improved posture and pain management

BY TONI HARRIS JONATHAN DESCHENES

Co-Owner Action Potential Fitness in Edmonton, AB and one of IMPACT Magazine's Canada's Top Fitness Trainers, 2024.

TONI_HARRIS_FITNESS ACTIONPOTENTIALONLINE

Our bodies are designed to bend, twist, and fold, dynamically adjusting to life's demands. Mobility in the thoracic spine (i.e., the middle back area) is crucial for maintaining safe postural alignment. Chronic inactivity, excessive desk work, and screen use can counteract this natural design, leading to tension and leaving our backs craving relief.

Prolonged sitting and mobility restrictions caused by compressive wear place undue stress and inflexibility in the thoracic area. Over time, this results in compromised posture and can lead to back and shoulder pain. Although thoracic limitations affect everyone, they pose unique challenges for those relying on chest binders, individuals with larger bodies, and those with heavier chests. Engaging in exercises to improve thoracic mobility is vital for alleviating discomfort and promoting overall spinal health, particularly with these populations.

SEATED THORACIC FLEXION AND EXTENSION

3 sets, 12 reps

This is an excellent exercise to counteract a forwardrounded posture presentation that results from excessive sitting at a desk and working on screens. It will also help to minimize the potential harm from wearing tight-fitting compression garments for extended periods of time by stretching the muscles that will allow better expansion of the rib cage.

1. Sit with a tall spine on a firm chair.

2. Raise your arms up to your sides to shoulder height and bend the elbows to 90 degrees.

3. Bring your chin to your chest and move into flexion of your mid back while simultaneously bringing the elbows together as in a chest fly. Find as much roundness through the spine as possible.

4. Slowly return to the starting position, pull the elbows back, squeeze the shoulder blades together while simultaneously extending the mid back and allow your head to gently tip back. Be careful not to overextend the neck

ITY SEATED SHOULDER FLEXION

3 sets, 12 reps of each position

When the body is stuck in a kyphotic, roundedshoulder posture, it reduces the ability to move the arms and shoulders without movement compensations. This can lead to pain and dysfunction of the neck and shoulder complex. This exercise will improve the function, strength and mobility of the muscles of the rotator cuff and improve the scapulohumeral rhythm.

1. Sit with a tall spine, arms hanging straight at your sides, holding a 1-5 lb. dumbbell in each hand.

2. With your palms facing you, raise your arms straight overhead, creating the shape of the letter I. Return the arms to the starting position in a slow and controlled motion.

With your palms facing your sides, raise the arms up to the sides to shoulder height, creating the shape of the letter T. Return to the starting position.

With your palms facing your thighs, raise your arms overhead in a position that creates the letter Y. Return to the starting position.

5. Repeating those 3 movements in sequence. •

WALL-SUPPORTED SHOULDER GLIDES

3 sets, 12 reps on each side

This exercise uses the wall to keep the shoulders in an optimal position with scapular retraction throughout the movement. It will increase upper-body stability, shoulder mobility, core strength and improve posture.

1. Stand tall with your back pressed flat against a wall.

2. Raise your arms up from your sides to shoulder height and bend the elbows to 90 degrees. Press the arms and back of the hands into the wall or as close to the wall as possible.

3. Slowly press the arms overhead, trying to maintain arm and back contact with the wall throughout the entire movement.

4. Return the arms to the starting position and repeat.

4

TORSO ROTATION WITH SIDE BENDS

3 sets, 12 reps on each side

Torso rotation and lateral flexion are two thoracic-spine movements that are often overlooked in workouts and are not common in our day-to-day movements. This exercise can help to alleviate tightness and discomfort and will increase or restore spinal mobility after long periods of inactivity or wearing compression garments.

1. Sit on a chair with a tall spine, holding a broomstick or wooden dowel positioned on the shoulders behind the head.

2. Twist the spine about 15 degrees and tip the stick down towards the ground to your full available range of motion while keeping your bottom firmly planted on the chair. Return to the starting position.

3. Repeat this movement, increasing the twist by 15 degrees with each repetition, until you cannot twist any further.

4. Repeat in the other direction.

THE FUTURE OF RECREATION IN CALGARY’S DOWNTOWN CORE

MNP Community & Sport Centre, along with The City of Calgary and Province of Alberta, are thrilled to announce the next chapter in the Centre’s storied 40-year history: The Leisure Expansion Aquatics Project (LEAP)!

This project will add enhanced aquatic spaces and supporting amenities to the heart of Calgary, catering to individuals, families, and communities residing in and around the downtown core and Beltline area.

INCLUSIVITY IN THE FITNESS INDUSTRY

How are fitness clubs and gyms adapting to diversity and equality? Well it seems.

BY LOUISE HODGSON-JONES RICHMOND OLYMPIC OVAL

LOUISEHODGSONJONES LOUISEHODGSONJO

The ‘inclusion revolution’ – that is what Andrew Parsons, President of the International Paralympic Committee, called the 2024 Paris Paralympics in his closing ceremony speech. Lauded as the most successful Paralympics ever with over 4,000 athletes competing in 22 sports, the Games is a showcase for those with disabilities to prove to themselves and the world that adapted sports is on a par with ablebodied sports.

But behind the gold medals, the triumphs and tribulations that come with competing, there are scenes that often paint a different picture, one of non-compliance and exclusion in a discriminating world where access to sport and fitness can be challenging for special populations.

COMMUNICATION

Just as education begins in the classroom, sport and fitness—for the large part—originates in the gym, where individuals of all abilities and backgrounds should be able to train and feel welcome. Fitness facilities today are recognizing this particular demographic.

“An important element [of the organization] is to include a diverse group of people in all marketing assets to reflect all types of athletes and patrons, including gender, age, and ability,” says Brad Kahn, Manager, Fitness & Longevity, Richmond Olympic Oval. “Fitness comes in all shapes and sizes. We ensure that we are a welcoming venue for anyone seeking a safe place to participate in sport and recreation.”

It is in the area of marketing and communication that can often be the first stage in inclusion and diversity. Social media and websites, newsletters and on-site facility signage can all be effective tools to reach out to groups to make them feel inclusive.

“We aim to include diverse individuals in all our imagery. This means both people with a visible and invisible disability, a range of genders, ethnicities and cultures,” says Stacey Lund, Business Development Manager at PISE in Victoria, B.C.

“All our communication is crafted with inclusivity in mind,” says Jenna Doak, owner of Body Positive Fitness in Toronto, Ontario. “We avoid promoting one body type over another and steer clear of physical goal-driven language.”

Organizations such as Vivo for Healthier Generations and MNP Community & Sports Centre—both located in Calgary—work with partners such as the Calgary Adapted Hub, the Alberta Accessibility Network, CNIB and the Canadian Paraplegic Society to ensure messaging is consistent and relayed to members.

With Canada being a multilingual country and with new immigrants making the country their home, conversing in other languages is also an important communication factor. “From radio advertising in Punjabi to representation in the images we use in our marketing and promotional materials, we want our community to feel as though they see (and hear) themselves,” explains Dean Paddock, YMCA Calgary Vice President of Community Engagement.

Fyonna Vanderwerf, owner of Bees Knees at Hive Muskoka from Bracebridge, Ontario, is empathetic to new cultures and making them feel welcome. “Imagine stepping into a gym where nothing feels familiar—the language, the music, the people. If we don’t address language gaps, cultural differences, and representation, we risk shutting out people who want to be part of this community.” She has taken it a step further and is reviving her university German and learning Hebrew and Punjabi so she can communicate with her clients. •

ACCESSIBILITY

Ensuring full accessibility to facilities can be a daunting challenge for some gyms. Access can depend on its size and location: is it shared in a large building or purpose built? Is it on a ground floor where stairs aren’t an issue or in a multi-complex building on an upper level?

Both MNP Centre and Vivo recognize that large fitness centres can be loud and bright and does not suit everyone so sensory hours and noise reduction devices are available.

“We have sensory hours Monday to Thursday from 1 – 3 p.m. to support neurodiverse clients and lights around the perimeter of the pool ceiling that change colour. These all create a calmer experience for our clients,” says Aimee Johnston, General Manager, Vivo.

Larger fitness centres often don’t have that issue, offering accessible parking and a ground floor entrance. It is the entrance ways that can and must convey that welcoming feeling. Both PISE and Vivo feature T-Coil technology—where communication can be transmitted into a hearing aid—for the hard of hearing at their guest services desks. Westside Recreation Centre in Calgary is introducing ‘Loop’ technology at their customer service desk and has a barrier-free entrance. Vivo also has different textures of flooring to signal a change of use. Braille is now a common feature on signage and gym equipment in many of the gyms.

MNP Centre has always embraced inclusivity and has large expansion plans to make other areas even more accessible. As part of their LEAP project (Leisure Expansion Aquatic Project) which is a multi-million-dollar expansion, all spaces will be unified. “Embedded in this project is a lens on inclusivity, accessibility and sustainability so as we tackle these major upgrades and new builds, we need to ensure we are addressing community needs,” explains CEO Jeff Booke. “That is done with lighting, floor surfaces, signage, purposeful program planning to meet the needs of customers we may not be supporting now. LEAP is a catalyst to ensure the new build is meeting those needs.”

Many gyms and fitness centres now have universal washrooms, accessible showers, wide hallways and spaces for wheelchairs, ramps, oversized elevators and pool lifts. “We have genderneutral washrooms and change rooms with a fully accessible shower and adult change table and lift,” says Johnston.

Those who offer training facilities for sports clubs have also taken accessibility into consideration.

At the Richmond Oval: “The North Rink was retrofitted to host para-ice hockey training and games and has accessible rink viewing platforms. We also have accessible-height water fountains and court ramps to facilitate para-sport training,” says Kahn.

FITNESS EQUIPMENT

Some standard fitness equipment seen in gyms today can be adapted for those with disabilities. Cable machines, for example, have different handles and can be adjusted for height. Krank cycles are commonly seen, and free weights offer flexibility depending on the exercise. Vivo partners with Technogym, a fitness equipment provider.

“As part of our expansion, we wanted to ensure more people were able to feel a sense of belonging within our facility. Technogym specializes in fitness equipment that is built to ensure accessible experiences for people who may be new to exercising, may not speak English as a first language, and who may require adjustments to equipment in order to properly exercise,” says Johnston.

Geoff Starling, Director and Exercise Physiologist with Every Body STRONGER in Calgary, has worked well with his gym space, housed in a rental suite in a 110-year-old building. “There is space between equipment, and our benches, boxes, and accessories— risers, lifts, wedges etc.—are sourced or custom built to facilitate bodies of all sizes. We do not carry any machines without a load limit of at least 500 lbs.”

The O2 Training Centre in Lethbridge, Alberta has a 10,000 square foot facility. “We provide a non- judgement space for the LGBTQ community to feel safe and supported in our weight room, by providing assistance on how to use equipment,” says owner, Justin Tavernini.

VIVO FOR HEALTHIER GENERATIONS

Stronger Together

At YW Fitness , our mission to is make you feel good about feeling good. Opened in 2019, our modern and inclusive co-ed fitness centre welcomes all members to access the resources they need to create and maintain a healthy lifestyle.

Conveniently located in the heart of Inglewood, enjoy your next workout with neighbourhood rates and affordable memberships. YW Fitness provides a space for everyone to engage in fitness, build their confidence, and be represented in our community of coaches and members.

The YW Fitness Difference:

An Inclusive Community Fitness

• 3,500 sq. ft co-ed fitness centre

• Affordable memberships with neighbourhood rates

• Centrally located in the heart of Inglewood

• Free parking and transit access

• State-of-the-art cardio and weight training equipment

• Private change rooms, showers and individual lockers

• Free towel service

• Yoga classes available for all members

Personal Trainers For All Levels

Your journey to physical fitness starts with a judgment-free community environment. From one-on-one personal training to small group sessions, YW Fitness is a place where you can connect, engage and thrive together. In partnership with Every Body STRONGER©, we make exercise accessible for everybody, meeting you at your fitness level to reach your goals of becoming a healthier version of yourself. Every Body STRONGER© coaches offer size-inclusive, queer-friendly and trauma-informed fitness practices that include physical activity counselling, and accessible training plans.

Start Moving & Giving Back

From yoga classes to self-directed workout programs, we have inclusive fitness options for everyone. Whether you are taking the first steps on your physical health journey or training for a marathon, the YW Fitness memberships are designed to get you moving and giving back. With affordable memberships, your fees go back into the YW Calgary organization to ensure programs continue to support women and families to thrive. A commitment to wellness at YW Fitness, lets you get in shape while giving back to communities in need.

To learn more about memberships, classes and personal training, please visit ywcalgary.ca/fitness

1715 17 Avenue SE Calgary, AB T2G 5J1 403-262-0498 ywcalgary.ca/fitness @ywcalgary

MNP Centre has a range of equipment from portable aquatic lifts and steel aquatic wheelchairs to multi-functional strength and cardio equipment and adjustable-height mat platforms.

The YMCA fitness areas include wheelchair-accessible Selectorize weight machines, adaptive upright bikes, arm ergometers, and total-body cardiovascular equipment. Their pools are level-access with winch equipment/chairlifts.

ADAPTED CLASSES

Fitness classes today have come a long way over the years. Aerobics and jazzercise classes are still around but advanced fitness technology has made group training accessible to a wider range of the population. Talking to fitness centres, the majority say that classes can be adapted to suit an individual’s range of motion or disability, but specialist classes are available too.

“Westside strives for everybody to feel welcome, safe, and engaged in all classes. We offer specific classes that are adaptive and inclusive i.e. Balance, Strength and Mobility, Active Stretch, Hip & Knee Yoga. Instructors adapt the class to fit the needs of all attending whether it is props to aid in balance, getting on/off the floor, or music at a lower volume so everyone can hear the instructions,” explains Jan Bloemraad, CEO, Westside Recreation Centre, Calgary.

“We have 100 group exercise classes all structured to be adapted—standing or sitting,” says Booke at MNP Centre. “We like seeing all ages and abilities competing together.”

PISE offers Adapted Strength and Conditioning two days a week, Vivo has deep water and shallow water classes in their accessible pool and Every Body STRONGER has specialty classes for queer and trans folk.

What we are seeing is the growth of the older adult classes. “We offer special programming for gentle fitness, which is open to any age and stage but often frequented by participants from older demographics,” says Paddock from the YMCA. The Richmond Oval also has an Active Aging (55+) program to meet this growing demand, and the new Eau Claire Athletic Club in Calgary encourages active participation among its 55+ members.

“As a new club, we have the unique advantage of designing our facilities with the 70+ demographic in mind,” says Alix Williams, COO, Eau Claire Athletic Club. “We are developing fitness and social programs specifically tailored to support the wellness, connection, and longevity of our 70+ members, helping them stay active and engaged in the club community.”

It is the 55+ demographic that Fitness in Canada (FIC) predicts to be one of the fastest growing sectors in the fitness industry. FIC President Sara Gilbert says she has seen the population growth on social media with most of the engagement made by females. “When we look at health care for the over 60s, 85 per cent of the decisions are made by women.”

She says a lot of this is attributed to the loss of faith in health care since Covid. “Pre-Covid there was guidance and trust from doctors, but with so many not having access to a family doctor they turned to themselves to exercise and now proactively see what their options are. We have seen a huge shift in the thinking of this generation.”

And their goals differ from a younger demographic. “It’s about functional exercise—getting out of the bath, playing ball with grandkids. Research has shown this is far more meaningful goal of exercise than physique goals.”

TRAINING

Hiring diverse staff and being an equal opportunities employer is standard in the fitness industry. Specialty certifications are available in most disciplines. “We have staff at our facility in certain departments with additional certifications that include: athletic therapy, inclusion training, mixed ability training, swim abilities training, minors in community rehabilitation, just to name a few,” says Johnston at Vivo. •

MNP COMMUNITY & SPORTS CENTRE

Body Positive Fitness and Every Body STRONGER hire plussize, BIPOC, LGBTQ trans and older adult trainers. The Richmond Oval welcomes applications from all groups including visible minorities, Indigenous people, and persons with disabilities. “We also recognize unique styles, perspectives, beliefs and creativity that support a diverse, respectful, inclusive and collaborative work environment,” says Kahn.

Professional bodies such as Fitness Alberta supports fitness professionals in the province ensuring they have access to evidence-informed education and certification. “Our core resource manuals include information and education about inclusion and diversity,” says Gisèle Tennant, President, Fitness Alberta. “We also offer professional development at our conferences and in webinars specifically to support leaders to be able to create more accessible, and inclusive programs in their communities.”

The organization is also active in the community. “We have worked on committees with the University of Alberta's Steadward Centre, supporting their Adapted Physical Activity conference, and also provide education credits to leaders who attend events hosted by community partners, focused on DEI in the fitness sector. We will continue to look for ways to support diversity, increase access to and awareness about the benefits of physical activity for all going forward,” adds Tennant.

COLLABORATION AND RESOURCES

Other organizations also work collaboratively with the fitness industry to further educate, support and promote sport and recreation opportunities for special populations. OneAbility has 50 members across British Columbia—and other provinces— with a mandate: “to bring organizations together to connect and communicate around the delivery of sport and physical activity programs and services for individuals with disabilities.”

Similarly, the Calgary Adapted Hub has a goal of making sport and recreation more inclusive for children, youth, and families

living with disabilities. Its four core values are Collaboration: working with partners and community members; Opportunity: empowering individuals to be more active; Community: creating safe spaces, and Research: evaluating programs.

One organization that works specifically with youth is KidStrong. With three locations in Calgary they offer programs for kids with mental health challenges, such as ADHD. “We have created a curriculum that will get kids moving and allow them "reps" at certain milestone challenges through the three domains: physical, character and cognitive,” explains Scott Wildeman, KidStrong Area Developer. “They have a chance to master the monkey bars and rope climbs (physical); social greetings and public speaking (character) and solving patterns, learning sign language and anatomy (cognitive). This carefully curated curriculum allows success which creates a feeling of pride and determination.”

Resources are also available at the municipal level. The City of Calgary has developed an Access Design Standards, a guide for the design of accessible and inclusive recreation facilities. The LEAP project at the MNP Centre is one example of the collaboration. As part of the development of the Leisure Water all basins will be equipped with ramps to provide accessibility for people with reduced mobility. “These standards ensure that people of all backgrounds and abilities feel welcome and can fully enjoy the City’s recreational offerings,” explains Heather Johnson, Director, Recreation and Social Programs. “By prioritizing accessible programs and spaces, we ensure everyone has the opportunity to engage in physical activities, connect with others and enjoy the benefits of community resources.”

FEEDBACK

With clubs and gyms embracing inclusivity and adapting best practices in DEI, community support has been very positive. “We receive positive daily feedback saying that we consistently create, meet and exceed a welcoming environment,” says Bloemraad from Westside Recreation.

“We conduct regular surveys to measure the satisfaction and experience of our members and program participants and we hear overwhelmingly that people see YMCA Calgary as a safe space and an inclusive environment that welcomes them for who they are,” adds Paddock.

Kahn concurs: “Our clients frequently express appreciation for our inclusive approach. Many have shared that they feel acknowledged and supported in our community, regardless of their background, fitness level, or identity.”

Booke from MNP has received a lot of enthusiasm from their clients. “The real message we are hearing is don’t dilute what you are doing well.”

There is always room for improvement of course. Special populations face challenges daily but with the support of the fitness industry clubs and gyms can make a difference and enhance the well-being of all. As Booke says: “There is a strong support that we serve all people and an understanding that it is the right thing to do.”

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WHAT TO LOOK FOR IN AN INCLUSIVE GYM

BY GEOFF STARLING ROSIE LEE

Geoff Starling, Founder of Every Body STRONGER in Calgary, AB, a hyper-inclusive facility for people living in bodies of all sizes, ages, abilities and marginalized identities. Geoff is also one of IMPACT Magazine's Canada's Top Fitness Trainers, 2022. EVERYBODYSTRONGER EVERYBODYSTRONGER

Navigating gyms, studios and other fitness businesses can be challenging. Beyond the basics of price, location, and amenities, it is also important to check their inclusivity practices. Whether they impact you directly or not, it demonstrates an attitude to making fitness available to as many people as possible. Here are some key areas to look for in a gym.

Body Diversity: Use of diverse imagery in their marketing, social media, website and around their facility, including displaying larger bodies, age diversity, marginalised identities (queer, trans, BI POC, disabled) and other signals of allyship (flags, stickers, quotes).

Active Listening: They ask for your needs and goals instead of presuming them for you. Not everyone wants to lose weight or gain muscle, some folks just like to move! They also should be respectful of your age, cultural background, and comfort around other people and different spaces.

Unloaded Language: Use of unbiased language and avoiding terms like ‘assessment,’ ‘score/grade,’ ‘pass/fail’ or similar comparatives, and saying ‘optimized’ rather than ‘modified’ to perform baseline exercises starting with achievable versions of movements that you can build on.

Gender-Neutrality: Use of gender-neutral language including asking for and displaying pronouns, private, gender-neutral washrooms and change areas with sanitary products readily available.

Body Autonomy: If weighing or measuring any part of your body

is part of their practice (ideally it isn’t) they always ask permission first and give you the option to refuse, get consent before making any physical contact, and ensure any images are approved by you before posting/publishing anywhere.

Equipment & Layout: Equipment is accessible, easy to use, capable of supporting you, has clear signage/instructions, only has mirrors where necessary for safety and any scales or measuring equipment are in private spaces.

Accessibility: There are ramps or elevators available and handrails on stairways, at least one chair-height toilet with a support rail and wheelchair access, and ideally aids for the visually and hearing impaired.

Trauma-Informed: You are treated as an individual with your own history and experiences which has shaped your relationship with physical activity, avoiding specific language, movements, body positions or biological responses that may be triggering for you.

Neurodiversity: There is a quiet recovery area with soft furniture, where sensory barriers like headphones, gloves and loose clothing are allowed, and there is minimal use of detergents and fragrances.

KIDSTRONG – FOSTERING INCLUSION TO BUILD STRONG COMMUNITY

KidStrong is ATHLETIC PLAY that builds confidence, character and family connection through three domains: physical literacy, social emotional and cognitive development.

We meet the child where the child is at and can progress or regress curriculum to allow each child to experience success!

I AM STRONG! I AM BRAVE! I CAN DO THIS!

This is our powerful mantra that we start and end each class with. At our core, KidStrong works to build self efficacy! One’s believe that they can do this!

Our program can cater to all ability levels. So, whether your child is brand new to organized activities, or an elite athlete looking for that extra push in their training, we can help.

KidStrong works extremely well with kids who have certain mental health concerns, whether it be anxiety, depression, ADHD or ASD. The secret is carefully designed curriculum that gets kids moving, gets their heart rates up all while getting “reps” at certain tasks. Those tasks include physical (monkey bars, jumps, rope climbs etc.), character (public speaking, social greeting, teamwork) and cognitive (shape and pattern recognition, problem solving, sign language, anatomy).

When a child experiences success and is commended for that success using their names, they show a great deal of pride and dig in to conquer their next challenge! Our “Coaches Award” is given out each class to one or more children who have shown great progress in their journey. For one child it could mean being a great teammate, for another it could mean showing improved regulation.

Success can mean many different things for different children and parents. Is it to help find bravery to conquer new things at the playground? Is it to build confidence to make a new friend? Is it to take a risk by putting your hand up in the classroom, or is it simply to better regulate to finish a task?

As our curriculum focuses on reps, repetition, fun, progression and regression, kids of all ability levels can master skills!

Our age specific classes have age-appropriate milestones that we work towards. Our 3 and under programming is parented and foundational. Our 4–7-year programming is building independence with social emotional learning, and our 8–11-year programming fosters teamwork and growth mindset.

Recently, we introduced our 4–11-year-old parented program. This program caters specifically to those children diagnosed with ASD and allows them to experience success in a class with the assistance of their parent or guardian. This class is capped at 8 children and has reduced stimulus such as music volume and other classes in the facility. The programming allows for children to continue to get reps at physical, character and cognitive milestones and coaches can progress and regress those challenges based on where their child is at.

Many of these children have now built independence and have “graduated” to the age specific programming classes on the schedule. Recently, one of our students proudly turned to tell their parents “Go sit down! I can do it by myself!” What a proud moment for that family!

KidStrong has 3 locations in the Calgary area For more information visit www.kidstrong.com

THE ART OF JOYFUL MOVEMENT

How exercise can reverse negativity and enhance well-being in our daily lives

BY ZITA DUBE-LOCKHART ALWAYS OCCASIONS PHOTOGRAPHY

One of IMPACT Magazine's Canada's Top Fitness Trainers, 2024, researcher, and educator; owner of Action Potential Fitness, and co-founder of the Centre for Trauma-Informed Fitness, from Edmonton, AB.

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For years, fitness has relied on shame-based advertising to motivate movement—focusing on what our bodies aren’t rather than celebrating what they can do. It’s been a go-to marketing strategy, as shame effectively sparks the intense momentum needed for behaviour change. But we forget—or ignore—that this burst fizzles out almost as quickly as it appears.

Researchers call this “shame-based motivation,” a pattern of motivational distress that leaves us stuck in frustration, guilt, and often exercise avoidance. Shame-driven intensity fuels unrealistic expectations and unsustainable goals. When these fail, they reinforce inadequacy, and each spark of shame grows weaker until many abandon their goals altogether.

The prominence of shame-motivation in social media may explain the rising aversion to traditional exercise programs. Statistics Canada reports that in 2023, only 11 per cent of Canadians had a gym membership, with 73 per cent preferring to exercise outside traditional gyms. Evidence suggests that current fitness promotion methods might be worsening the problem. A 2021 BMC Public Health study found that experiences of body-size stigma and fatphobia contribute to avoiding the fitness industry. Notably, many participants weren't inactive; they simply preferred exercising in safer, more welcoming spaces, highlighting a crucial insight for an industry recovering from pandemic losses.

"I think people are tired of being told they aren't good enough and that their entire existence should revolve around their body size," reflects Linden, who, after years of shame-induced disordered patterns, rekindled their relationship with exercise through joy. Today, they proudly co-facilitate “Fat, Fit, and Fearless,” a weekly fitness program dedicated to fat-liberation. "Community and support motivate me much better than shame ever did.

Joyful movement isn’t just a feel-good approach; it’s an evidence-based strategy that promotes sustainable physical activity through fostering intrinsic motivation, autonomy, and self-acceptance. Research shows that framing exercise as inherently enjoyable and empowering leads to more consistent habits, better physical health, and improved self-confidence and self-esteem. Emphasizing immediate gratification and the dopamine-heavy feelings of accomplishment and pride, joy-based movement reinvents the act of moving as the goal itself, fostering a happier, more embodied life both now and in the long term.

This shift may seem daunting for those entrenched in shamebased exercise cycles. However, small steps can lead to significant changes. These strategies are easy to implement and can quickly harness the motivational power of joy.

PROTECT YOUR SPACE

Shame has a way of unexpectedly creeping in when and where we least expect it. Take some time to remove potentially triggering sources, intentionally surrounding yourself with messages that inspire and elevate you.

BE HERE AND NOW

While physical fitness is often seen as a long-term goal, its powerful effects can be felt almost immediately. From a mood boost and increased energy to improved circulation and flexibility, physical activity provides quick benefits that enhance your well-being now. These immediate gains can motivate ongoing commitment and make it easier to fit fitness into your routine. Remember, what you do today matters, so make every day count.

FOCUS ON WHAT YOU LOVE

Contrary to popular belief all movement contributes to a healthier life. Everyday activities like walking the dog, playing with your kids, or dancing solo at the kitchen table can create a joy-filled, healthier day. Increasing the frequency or duration of these activities leads to immediate physical and mental benefits.

CAPITALIZE ON CONNECTION

While group-based exercise can be intimidating, support is key to staying motivated. Think outside the fitness “box” by exploring clubs, new hobbies, or virtual options. Invite friends to join you or create a sense of social connection from the comfort of your home.

PAUSE THE PROMPTS

While tracking can be useful, joyful movement encourages you to leave the smartwatch and scale behind. Instead of counting steps, set an hourly alarm for a “body scan” to check if you need to walk, stretch, drink, or eat. Replace heart rate monitors with self-checks on your work intensity, aiming for a seven or eight out of 10 during vigorous activities. Focus on how you feel rather than tracking minutes. Swap fit-scrolling for gratitude journaling. Responding to your own cues boosts intrinsic motivation, which is more powerful than external metrics.

BE GENTLE WITH YOURSELF

Remember, deconstructing harmful beliefs is a non-linear process. If you notice yourself falling back into shame-filled patterns, remind yourself that setbacks are part of the journey, and each step forward counts.

THE MEANING OF INCLUSIVITY

Now is the time to embrace diversity and inclusion in all its forms so special populations can feel a sense of belonging

BY ANDREA CAREY, CCIP

NAIG HOST SOCIETY, VANCOUVER BANDITS BASKETBALL CLUB, BC LIONS FOOTBALL CLUB

A Canadian Certified Inclusion Professional; leader of INclusion INcorporated, an EDI consulting firm, as well as OneAbility Foundation; co-chair National Para Sport Collective, from Victoria, B.C. INCLUSIONINC

EDI. IDEA. DEI. DEIB. EDIA. JEDI. The many acronyms of equity, diversity and inclusion have created a layer of mystique around this work in parallel with its rise to the forefront of society over the past four years.

In February 2020, when I launched INclusion INcorporated, if you had told me that the world would shut down, and then we would have an emergence of social justice issues in such startling and profound ways, I certainly wouldn’t have believed any of it. While I have spent most of my career undertaking social justice and inclusion work in a range of ways, much of that time has been spent needing to explain the “why” of EDI work, and why these shifts in awareness of social justice topics moved us to action, albeit some of it turned out to be performative.

A PLACE OF BELONGING

As I leaned deeper and deeper into these spaces, a few key learnings emerged for me: we have forgotten that sport and physical activity are about people, and sport at the highest levels has dehumanized the people it was built to serve. Fitness, sports, recreation and physical activity should be places of belonging. For people to feel like they belong, they need to feel like they are welcomed for who they are, supported in how they need and want to show up, feel safe in their experience, and build connection with the program, place and people.

We were approaching different populations in isolation, and as a problem to be solved for (which is a dehumanizing approach), but also is not reflective of the intersectionality of people’s experience. Intersectionality is a term coined by Black feminist Kimberlé

Crenshaw and describes the overlapping of our identities and how those intersections either provide advantages (privileges) or challenges (oppressions) based on how society and the structures we operate in are set up.

PROGRAMS FOR ALL POPULATIONS

Many of our systems and structures around sport and recreation were designed with the rise of more sedentary jobs around the mechanical revolution and continued with increased urbanization. These spaces and programs were purposefully developed for men who found themselves at desks and needed alternatives to their previous physical roles to stay in shape. What that has meant over time is that we have created a series of programs and services that were designed for straight, white, able-bodied men, and as we try to expand to additional populations, we end up creating “additive” approaches to introducing other populations to fitness, sports, recreation and physical activity.

The result of this is that we have ended up with several parallel systems which can be witnessed by segregated environments and programs for different populations. Special Olympics and Paralympics for people with disabilities; the North American Indigenous Games and corresponding Indigenous sports bodies as well as specialized programming such as N7 from Nike or FitNation from ISPARC in B.C. to support Indigenous participants; the Gay Games for the 2SLGBTIA+ community; as well as newcomer programs and many other organizations who are supporting racial and or religious participants who haven’t had safe places to play. These parallel systems are amazing AND each

of these examples speaks to how these communities have found their own places and ways to participate and play—because they did not have a safe, welcoming or inclusive space in the existing programs and services in our fitness, sports, recreation and physical activity sector.

MOVING FORWARD

Ultimately the acronym that is used to describe, equity, diversity and inclusion work doesn’t matter. What matters is the understanding of what the work means—and a recognition that it has taken us generations to get here, and it will take time to shift. However, we each have an opportunity to build different, and more inclusive ways forward.

One challenge we also encounter with acronyms is that the meaning of each of the words within the chosen acronym is lost as we rattle off the pithy phrase. Here is a brief definition for each:

• Equity is about understanding what each person needs to be able to be successful; each person will need different things.

• Diversity includes the various dimensions of who people are.

• Inclusion is what people need to be successful in environments.

• Accessibility includes the factors that will support people to be part of the spaces and places and is about minimizing or eliminating barriers.

• Justice is about removing barriers (structural or systemic) to allow for access to whatever has not been historically available.

• Belonging is the feeling of being part of something—you can show up as you are and know that this place and space is for you. Our demographics in Canada are rapidly shifting. Here are a

few quick stats to ground ourselves in the reality of why we also need to be thinking about and planning for the diversity of who our population is:

• 27 per cent identify as having a disability, and with an aging population people tend to acquire disabilities as they age. With increasing rates of mental health-related challenges this number is likely to continue to increase.

• 26 per cent of the population are from racial backgrounds that are not white, and with over 450,000 newcomers migrating to Canada each year we can expect that the racial backgrounds of the Canadian population will continue to increase that percentage.

• 5 per cent of the population identifies as First Nations, Metis or Inuit.

• For the first time our latest census asked about gender identities beyond women and men, and we learned that 0.1 per cent identify as non-binary.

There is a dual bottom-line reason to engage in the work of equity, diversity and inclusion—from a financial perspective, a lot of the population haven’t felt welcomed, safe or included in our fitness, sports, recreation and physical activity sector, so they are potential clients. From a people bottom-line, we know the power that being active together can have, and the relationships that are forged through playing or connecting in our spaces, and this is a tremendous opportunity to support that social connection across communities. With this background hopefully you feel set up with the WHY of EDI. I will leave you with this last thought: what does belonging look like and feel like for you in fitness, sports, recreation and physical activity? How can you play a role to facilitate that for another person who doesn’t feel that yet?

EXERCISE BENEFITS THROUGH A WEIGHT NEUTRAL LENS

Focusing on our

fitness—not our body size—leads to realistic goals and positive health outcomes

BY LOUISE GREEN VAIRDY PHOTOGRAPHY

An award-winning coach, author and educator. She is the Founder of Big Fit Girl Coaching and the Size Inclusive Training Academy, certifying fitness professionals around the globe, from Vancouver, B.C. Louise was one of IMPACT Magazine's Canada's Top Fitness Instructors, 2021.

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For many years, I struggled to gain any consistency with exercise. My weight-loss journey had been one of failure and because exercise was tied to that mission, fitness had also been a very negative experience. Until my goals became something other than weight loss they never materialized.

I was a frequent flyer at most diet programs, never having any lasting traction at long-term weight loss, confused why I just couldn’t get it. In 2006, during another attempt to lose weight, I met my running coach, Chris. She had a larger body like mine, and focused on the athleticism, not the aestheticism. This was before the days of regular social media so seeing a representation of a woman in fitness leadership with a larger body was unheard of. Chris changed my life.

After I trained for my first 5-kilometre race with Chris, I went on to run many more, then progressed to 10-kilometres, 15-kilometres and half-marathons. I eventually entered triathlons and long-distance cycling completing five consecutive Ride to Conquer Cancer events cycling over 250 kilometres from Vancouver to Seattle.

I did it all without losing one pound.

I eventually started leading people in 10-kilometre training, and this led me to my calling. I left my successful career as a talent agent and started a fitness business dedicated to people with larger bodies. Fast forward 18 years and over 40,000 coaching hours under my belt, I have learned a great deal about sustainable fitness from a weight-neutral and size-inclusive approach.

If you have struggled with your weight for a long time, here are some things you should know:

• Non-scale goals can lead to more consistency. For some people weight loss is much more complex than a simple equation of calories in and calories out. Tethering weight loss to your fitness goals can cause inconsistency in exercise when weight loss becomes a challenge.

• Weight loss, hunger and satiety are tied to metabolic rate, endocrine response, hormones and genetics and are sometimes more out of our control than we think.

• Studies have shown that most people do not achieve long-term weight loss and that repeated cycles of weight loss and gain cause metabolic adaptation that makes it easier to gain body fat and more difficult to lose body fat in the future. Knowing this now, explains my struggle and my body’s physiology.

• Weight cycling that is commonly observed in people who struggle with weight has been associated with having a negative impact on both physical and psychological health.

• The research also shows that a strong weight bias exists among health professionals, likely because many of them haven’t struggled with metabolic conditions and lack the actual experience of repeatedly trying to lose weight.

For some people weight loss is much more complex than a simple equation of calories in and calories out.

• The research also shows that when people with larger bodies experience weight bias they are less likely to continue to show up, and self-isolate from exercise.

• Often, bigger bodies can look like a lifestyle problem, or a motivation issue and this is why we have a fitness industry working hard to get people leaner. Knowing the complexity of the issue, this is out of the scope of practice for most fitness professionals to prescribe.

• The data strongly shows that people who regularly exercise, regardless of their body size, have better health outcomes.

• It can be challenging to move our behaviours away from the scale. With my clients it’s often the unlearning of diet culture that poses more difficulty than the physical coaching.

HERE ARE SOME THINGS YOU CAN START TO DO:

• Do your due diligence in finding weight-neutral fitness professionals who focus on the fitness, not your body size, and you may see your relationship with movement drastically change.

• Stop using the scale as an indicator of success and start focusing on non-scale goals. How far did you go? How much did you lift? Start celebrating what your body can do instead of focusing on what it isn’t doing.

• Start following larger-body fitness accounts, trainers and athletes on social media to normalize the representation of ‘normal’ bodies.

• Do the inner work for deeper body acceptance. One small thing you can do is to end your day with a gratitude statement that includes your body. Example: “Today I was so proud of my body for completing the hike, my legs felt really strong.”

• Try to see things for what they are. We are a thin-driven society; try to move away from buying into anything that presses on the pain points of not meeting the societal ideal. In many cases, the weight of our bodies is not as controllable as we think. What is in our control are our health behaviours and attitude. You can achieve fitness success in the body you have, right now. I see it all the time.

THE ICE ON INCLUSIVITY

Canadian figure skating icon Elladj Baldé is on a mission to make figure skating more inclusive

BY EMILY MEYER  PAUL ZIZKA

s a young boy climbing the ranks of professional skating, Elladj Baldé dreamed of Olympic glory, but little did he know his legacy in the sport would be something much greater.

Some might say that skating was in Baldé’s blood. His mother had been a skater in Russia in her youth, and so had his older sister, who was eager to one day teach him how to skate. Tragically, she passed away from leukemia at the age of seven, before she ever got the chance.

Born in Moscow to a Russian mother and a Guinean father, Baldé moved to Montreal with his family when he was just two years old, shortly after the loss of his sister. When Baldé turned six, his mom took him to an outdoor rink where he discovered his own love of skating, following in her footsteps and those of his late sister.

“I felt very comfortable very quickly,” he recalls. By the time he was six-and-a-half, he was already competing. He had a Russian coach to push him hard and the weight of the world on his small shoulders. “It was ingrained at a very young age—you skate in order to be the best. It’s not just for recreation. It’s not just for fun.”

As the 34-year-old explained, a lot of Russian people took their families out of poverty through skating, so the pressure to perform was immense from the onset. As a result, he immediately hated competing and would pray for delays on the way to competitions, hoping they would arrive too late to participate.

It all changed when he discovered jumping. He had a unique ability to land jumps that kids his age couldn’t match. When he incorporated these jumps into his performances, he started to win competitions. With each victory, his belief grew: this could be his path. He was destined to be a champion—an Olympic champion.

“That’s what I believed I was going to be and nothing less. A silver medal would have been devastating,” he says. “That’s a lot to carry as a kid who is just starting to skate.”

Through the years, the pressure continued to mount. His love of jumping—and his natural ability to do it well—carried him through the categories of the sport. Although he had medalled in and won competitions, none of that mattered to Baldé. It was to be Olympic champion or nothing.

He can clearly see the mental health implications such a mindset had through his pivotal years, but he also believes he needed that mindset to push himself and get the job done. Eventually, however, that mindset wasn’t enough.

Baldé had his first shot at the Olympics in 2014. It wasn’t just any Olympics though; it was the Winter Olympics in Sochi. It would have been perfect. Baldé would return to the country of his birth for the first time to compete for glory. He would finally reach that pinnacle of skating he had worked so hard to achieve.

But he didn’t make the Olympic team.

“My entire self-worth and validation were built around this idea that I was going to be an Olympic champion, and when I started to realize maybe that wasn’t my path, things got pretty dark,” says Baldé.

The turning point in his life came after he competed in the 2015 Canadian Tire National Skating Championships. Not only did he place sixth, losing the competition he was confident he would excel in, but he didn’t even place high enough to make the national team.

At the same time, Baldé’s father was encouraging him to come to Africa to meet his 99-year-old grandfather, who was in ill health. After the loss at nationals, he decided to make the trip—a decision he says transformed his life.

He went to Africa, vowing not to step on the ice again until he found a deeper reason to perform. He skated to please his mom and his coaches. He skated to win. He skated to feel validation, and he skated to become an Olympian. But there was no motivation coming from within. That all changed on his trip.

Being around his family, he recognized their unconditional love and their connection to each other and to nature. Witnessing that deep connection in the mountains of Guinea, far from the world he knew and far from a cellphone signal, Baldé's perspective changed. He realized there was something so much more important than his own goal of winning. No longer would he skate solely for the results. He would skate to tell his story and let his authentic self be free.

As a biracial skater, Baldé says he was forced to fit into a box during his career. He couldn’t dance to his favourite hip-hop music. He couldn’t wear the clothes he wanted to wear. He recalls he was told to cut his hair short because the judges wouldn’t like “curly, nappy hair.”

“I was giving parts of myself away for the sake of success.”

Now settled in Calgary, Baldé has found an outlet to share himself with the world. With the help of his now wife, Calgary native and professional choreographer Michelle Dawley, he has become a sensation on social media, expressing himself with the moves he wants in the place he feels most free—under the wide-open sky on the majestic frozen lakes in the Rocky Mountains.

“It opened me up in ways I never expected. It started to heal my relationship with skating,” he says.

Baldé faced another pivotal moment in 2020 after the murder of George Floyd. He connected with Black skaters around the world, and they shared their experiences in the sport. What they found was that regardless of where they came from—Australia, France, South Africa, Canada—they all shared similar stories of racial oppression.

It was then that Baldé and several of his skating colleagues founded the Figure Skating Diversity and Inclusion Alliance (FSDIA). The organization was founded to create a safe space for Black athletes and hold the sporting organizations accountable for their promises of inclusivity.

With the dream of bringing about even more change, in 2021 Baldé and Dawley created the Skate Global Foundation, a not-forprofit organization focusing on equity, diversity and inclusion (EDI), mental health and climate change.

“Those are three things Michelle and I are extremely passionate about,” says Baldé, explaining that most of the projects have so far focused on EDI. “That’s where I feel I can have the most impact right now.”

One of the foundation’s first projects was partnering with a construction company in Calgary to refurbish an outdoor rink in an underserved community. The foundation is now working on a project to provide grants to competitive skaters of colour to alleviate the sport’s financial burden. As Baldé explains, it’s easy to get priced out of skating, and it often happens to families of colour. Grant applications closed in August 2024, with recipients to be selected in the coming months.

Baldé and Dawley have big ambitions for the Skate Global Foundation, and they want to expand operations to support more athletes. Baldé admits they have to be patient as they continue to build, as the kind of exposure and support they need won’t come overnight.

“This is important, so we’re going to start small and keep building and building,” he says.

Another passion project of Baldé and Dawley’s is the Art of Performance, their training camp for figure skaters. The camp touches upon the technical side of skating—the jumps, the spins, the skating skills—but the deeper intention is to create a safe space for young skaters to develop themselves as artists and allow them to tell their own stories.

The Art of Performance teaches skaters to embrace discomfort, helping them learn to cope with the pressures of competing in a judged sport. “You’re constantly in your head about what people are thinking. You constantly feel like you’re not good enough,” says Baldé about the toll competing can take on mental health. “We encourage [the skaters] to believe in themselves.”

The camp will be back at Winsport in Calgary in May of 2025 for the second year in a row, thanks to an incredible partnership with the Canadian Sport Institute Alberta (CSIAB), who teach the skaters off-ice essentials like nutrition, proper warm-ups and cool downs, mobility, strength and conditioning, and body positivity.

“The Art of Performance showcases how performance is not just about technical skill but also about emotion, creative storytelling, and expression,” says Kelly Quipp, exercise physiology lead and sport physiologist at CSIAB. “Elladj uses the Art of Performance to share his talent of pushing the boundaries of performance and inspires others to do the same.”

Baldé might not have set out to be a role model for skaters of colour but by shining the spotlight on inclusivity and mental health in the sport, he’s inspiring many and sparking big change in the world of skating.

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STANDING OUT

At 7’2’’, Paralympic shot putter Greg Stewart towers above the competition. The secret to his back-to-back gold medals? Vulnerability.

BY JESSICA NATALE WOOLLARD ALLAN MCVICAR

An award-winning freelance writer and communications professional based in Victoria, B.C. JRWOOLLARD

When Greg Stewart stepped into the shot put circle at the 2024 Paris Paralympic Games, he was throwing not just for himself, but for anyone who has ever felt different. Standing there alone, with all eyes on him, he embraced the discomfort, knowing that his presence tells a story larger than his seven-foot, two-inch frame.

“Whether you're able-bodied or disabled, I think we're always trying to figure out who we are,” Stewart says. “I think I'm on this earth to create support, to create a sense of belonging. To help people recognize that no matter who they are or what their outcomes are, they are good enough.”

The 38-year-old from Kamloops has stood out from the crowd his whole life. He was born without the lower part of his left arm, making him eligible to compete in the F46 classification in para sports. But it’s not his arm that Stewart considers his disability.

“To me, a disability is something that impacts you on a daily basis and impacts the environment around you,” he says, adding there’s very little he can’t do with one arm. “My disability is my height. I can't go anywhere without ducking under a doorway, without people staring at me. There are so many things about my height that impact me daily.”

It was after this newfound acceptance that the opportunity to throw shot put presented itself, when Stewart was 30 years old. A conversation at a Christmas party prompted him to begin training with Dylan Armstrong, Canadian Olympic bronze medallist, who coaches athletics in Kamloops.

Success came quickly. In Stewart’s rookie season in 2018, he was ranked number one in the world in F46 shot put. The following year, he set a Canadian record and won silver at the IPC World Championships. At the 2020 Tokyo Paralympic Games, he clinched the gold and a world record with a massive 16.75-metre throw.

My disability is my height. I can't go anywhere without ducking under a doorway, without people staring at me.

At age 14, Stewart was six feet, eight inches tall, making him a shoo-in for the sports at which tall people frequently excel—basketball and volleyball. While completing a degree in human resources, he joined the WolfPack at Thompson Rivers University and played five years of U Sports basketball. He was twice selected Canada West Defensive Player of the Year, in 2010 and 2011. Stewart also played on Canada’s national para volleyball teams, both standing and seated, for nearly 12 years. On the latter team, he won three world titles.

Despite his success in team sports, Stewart says he struggled to feel fulfilled, which, upon reflection years later, he attributes to not truly knowing who he was. He needed to reckon with himself. In his mid-20s, he embarked on a personal journey of discovery and acceptance, working with a counsellor to assist his growth and healing. It was during this time that he came to see himself as disabled, something he had never fully accepted. The acknowledgement of his disability was a positive step.

“I am disabled,” he says, “and that's perfect. [Being disabled] is a portion of me, a part of me.”

Then Stewart announced his retirement. He was physically sore and hurt, and after more than a decade of competitive sport, he wanted a change. But sport is in his blood, and retiring didn’t stick. He returned to the field, and in the 2024 season won silver at the World Para Athletics Championship in Kobe, Japan, and Paralympic gold in Paris, becoming the only Canadian shot putter to win back-toback golds in the Olympic or Paralympic games. In this new era of competition, his goals have shifted, Stewart says. Certainly, he wants to continue to excel and push the boundary of his abilities, but he also wants to use “the platform [of competitive sport] to support other people.”

He left his business in the automotive recycling field and now works as a motivational speaker and workshop facilitator, inspiring people with his vulnerability.

“I'm a 7-foot-2, 360-pound disabled man,” he says. “I can walk into a room and own it without even opening my mouth. I think because of that, and because I’m willing to talk about vulnerability, I can create an incredible platform to support people.”

In May 2024, he released an autobiographical children’s book co-written with author Sean Campbell. The book—Stand Out: The True Story of Paralympic Gold Medallist Greg Stewart chronicles his story and delivers an inspirational message about the strength that comes from believing in yourself.

“I think we're so caught up on what a winner looks like, that we don't actually see the whole picture,” he says. “The reality is we're all winners, as cliché as that sounds. Your best is your best.”

THE TRAIL BLAZER AND ADVOCATE

Anita Cardinal harnesses her passion for Indigenous rights through trail running

BY SCOTT CRUICKSHANK JONATHAN DESCHENES

A Calgary, AB writer covering all levels of sport for websites, newspapers, and magazines all over Canada.

SCOTTCRUICKSHANK BYCRUICKSHANK

Anita Cardinal has reached the lowest point of her race. Gamely, she's made it through half of the Grizzly Ultra Marathon's 50-kilometre race, but now she is spent, emotionally and physically.

Tears running down her face, Cardinal wants to quit.

Until she meets "this really cool lady." The kind stranger joins her on the trail and the two walk quietly for a spell. Then her new friend tells Cardinal an uplifting story about how once, when she was struggling on the course, people stayed with her and provided encouragement. Choking up, she relays to Cardinal their sound advice: "Don't stop unless you're proud."

The words resonated. Now, a decade later, they continue to inspire Cardinal.

"When I'm in that place, I remember," she says. "That could mean many things, right? I've been in situations when I've done everything I can and said: ‘This is as far as I can go. I wish I could finish.’ But being proud is different for everybody. It's very personal. It's subjective. The important thing is that self-love."

That day in Canmore, Alberta, Cardinal missed the time cut-off in what had been her first ultramarathon attempt. The following year? You know she crossed the finish line.

The moving message has spirited her through many offroad experiences, including last year's Javalina Jundred 100-kilometre race in Fountain Hills, Arizona, which she calls her biggest accomplishment in the sport.

Away from the trails, too, the attitude serves her well.

For instance, when Cardinal decided to pursue her childhood dream of becoming a lawyer, she was relentless. In 2022, at the age of 46, she graduated from the University of Alberta's law school.

"I just keep going, keep going, keep going, and I don't look up to see what I'm doing till later," she says. "Don't stop unless you're proud, right?"

Running and law make up only part of the remarkable story. Heroically, she's meshed those elements to further her true passion—Indigenous advocacy and justice.

"It's been braided together," says Cardinal, who is Nêhiyaw (Cree) and a member of Woodland Cree First Nation, which is situated on Treaty 8 Territory in northern Alberta.

Determined and generous, she's been revealed as a leader, a force. There's no better way to describe Cardinal.

Back when she was chipping away at a bachelor's degree with night courses, she watched a video in sociology class about the forced sterilization of Indigenous women in Alberta. "I remember feeling so numb, so shocked," she says. "That was a profound moment in my life."

The next morning, she brought the issue to the attention of the law firm where she worked full-time as a paralegal. A classaction lawsuit was opened on behalf of those affected, including her mother, May, who became the representative plaintiff.

"That's what really got me saying, 'Okay, I am for sure going to apply to law school.'"

Four years ago, Cardinal laid the groundwork for the Orange Shirt Day Run/Walk, which is held September 30, the National Day for Truth and Reconciliation, in Edmonton. Registration continues to increase, and the event has expanded to Saskatoon and Peace River, Alberta.

"Our hope is that more people feel comfortable to participate in events because of the Orange Shirt Day Run/Walk," she says. "Running brings people together, forwarding that dialogue about residential schools and the harm—and the continued harm. It's a way to heal because movement is medicine and running is ceremony."

Running has never felt like a super-inclusive sport. That's why it's super important to represent.

As founder of the Indigenous Runner club, Cardinal issued a social media "beacon" to welcome runners, to let them know they weren't alone, to foster a sense of community. "Running has always been a source of joy, communication, sport—all kinds of things—for our ancestors," she says. "We're continuing to honour them."

Through Cardinal's initiatives, money has been collected for grassroots organizations, such as the Orange Shirt Society. Thanks to fundraisers, two Indigenous teams had their costs covered at this year's Canadian Death Race.

"Running has never felt like a super-inclusive sport," she says. "That's why it's super-important to represent."

Which is what happened at the Servus Calgary Marathon in May—females wore ribbon running skirts, while males tied ribbons to their hydration packs.

She recently coined the term, "Run Concili-Action," to make obvious the desire to do more than talk. It's a notion she exemplifies. On top of advocacy projects, race and club

commitments, lawyer duties and volunteer shifts, Cardinal finds time to hit the trails.

Preparing for two races in Arizona, the Black Canyon Ultra in February and the Antelope Canyon Ultra in March, she enjoys exploring Edmonton's river valley.

She refers to the network of paths as her "place of refuge" and the demanding pastime as her therapy.

"That's one of the things I love about ultra running," says Cardinal. "You really, truly come to this raw place. You face yourself—your good, bad and ugly—and you come through it a better person. Because you're strong and you realize your strength.

"In that weakness, you discover your own strength. That's the beautiful part about it and why I love it so much."

Photographed with permission on the kihcihkaw askî-Sacred Land, Whitemud Park, Edmonton, AB.

WINTER GETAWAYS FOR BODY AND MIND

Choose adventure this winter with these wellness and fitness destinations

BY EMILY MEYER  ANDRI-KLOPFENSTEIN

Freelance writer, fitness and travel enthusiast in Calgary, AB. EMILY.MEYER.TRAVELTALES EMILYMEYER287

WINTER ESCAPES

LA FORTUNA, COSTA RICA

EMILY MEYER

Costa Rica is known as a paradise the world over. Although many people are attracted to the destination for the white sand beaches and incredible surf, if you’re on a mission to find the country’s fitness paradise, look no further than La Fortuna. The small town is in the northeastern highlands of Costa Rica at the base of the Arenal Volcano.

La Fortuna itself is a quaint, laid-back haven with great local eateries and plenty of yoga studios where you can find your Zen. But if you’re looking for some adventure, you don’t have to go far for amazing hiking— with many trails allowing you to explore the base of the Arenal Volcano. Hike and swim at the waterfall sharing the same name as the town, try your hand at canyoning and waterfall repelling and get an added boost of adrenaline from whitewater rafting. Basically, if you can dream it, you can do it in La Fortuna.

TAGHAZOUT, MOROCCO

LOUIS HANSEL

Chances are, if you aren’t an avid surfer, you’ve never heard of Taghazout, Morocco. However, even if you aren’t an avid surfer, we think you’ll fall in love with this village.

Boasting year-round waves, there is a reason that this southern Moroccan fishing village has made a name for being a surfer’s paradise. But don’t get discouraged if you’ve never surfed before. Taghazout is a great destination no matter your skill level. If you’re a beginner, sign up for a surfing camp and become a pro in no time.

There is more to Taghazout than just surfing. You’ll find an array of yoga studios in the village and surrounding area, stunning snorkelling opportunities with vibrant reefs to explore, and visitors are only a short drive from the Paradise Valley, a spectacular area of the Atlas Mountains that hosts breathtaking hiking. •

WELLNESS

LAPLAND, FINLAND

MARTIN VEMODALEN

You may be a little surprised to see Lapland, Finland on this list. After all, how could heading to Finland’s northernmost region in the middle of winter be good for your well-being? That’s easy —the Finns invented the sauna. For more than 2,000 years, the Finns have been using saunas, and although the sophistication of them has come a long way, they have remained integral to the Finish culture.

Saunas have a host of wellness benefits beyond relaxation. Emerging evidence suggests that sauna use could reduce the risk of high blood pressure, cardiovascular disease and inflammation as well as treat the common flu, various skin conditions, headaches and more.

There are some wonderful resorts and accommodations in Lapland offering sauna experiences (and cold plunges if you’re feeling brave!), and since winter is Finland’s darkest time of year, it’s the perfect opportunity to catch a glimpse of the Northern Lights as they dance across the night sky.

DEAD SEA, JORDAN BRAND G VACATIONS

Jordan may already be on your bucket list because of the world-famous archeological site of Petra, but there is another reason we think you’ll love the Middle Eastern country. People flock to the western side of the country to experience a wellness phenomenon like nowhere else. The Dead Sea is nearly 10 times saltier than the ocean, and with that saltiness comes some impressive wellness benefits.

The water of the Dead Sea contains ample minerals such as calcium, magnesium, and potassium, that are beneficial to the skin. The minerals are said to help reduce inflammation, while the salty water helps to detoxify the body.

As Eric Poole, director of marketing at Brand g Vacations, LGBT+ tour and cruise operator put it, the resorts surrounding the Dead Sea are also something to behold. “[There are] stunning 5-star resorts that front the sea—like the Kempinski Ishtar—offering large mounds of dark gray clay that you can apply to your face and body to remove toxins.”

WINTER FUN

WHISTLER, BRITISH COLUMBIA

TOURISM

WHISTLER - GUY FATTAL

Not everyone wants to run from winter. After all, we are Canadians, and braving the snow is in our blood. Whistler is a unique place in that it is a phenomenal destination all year long. When the soft, clean snow blankets the mountains, the town doesn’t sleep. It comes alive. After all, there is a reason the 2010 Vancouver Olympics chose Whistler as its spotlight. With endless winter activities, you won’t want to hide away inside.

Hit the slopes for some adrenalineboosting skiing and snowboarding or try your hand at something new. Did you know you could learn to ice climb? An expert instructor will teach you how to climb on ice formations.

If you’re looking for something a little more traditional, take in the fresh mountain air and spectacular views on Whistler’s snowshoeing trails. You can even go winter ziplining in the old-growth forest. Back in the village, skate under the wide-open sky in Whistler Olympic Plaza.

NISEKO, JAPAN

JAXON CASTELLAN

If you’re looking for a winter getaway that offers both outdoor adventure and an unforgettable cultural experience, look no further than Niseko, Japan. Located on Japan’s northernmost island of Hokkaido, Niseko is famous for its powdery, white snow—and is even said to have the best powder snow in the world. As they claim, Niseko snow is the perfect combination of quality, quantity and consistency. With the fluffy powder typically covering the mountains from November to March, this may just be the dream location for ski and snowboard enthusiasts.

You’ve spent the day powering up your muscles at Niseko’s four interlinked ski resorts, now it’s time to relax and experience traditional Japan. Visit one of the many onsen around Niseko. These public bathing facilities and hot springs are an integral part of Japanese culture. Experience the benefits of “toji,” the practice of relaxing in the geothermally heated, mineral-rich water. •

YOGA

AHANGAMA, SRI LANKA

PRAJNA

If you’re looking to feed your inner yogi, look no further than Sri Lanka. Neighbours to India, the birthplace of yoga, Sri Lanka has its own rich history in the spiritual practice. Sure, many of your yogi friends have probably gushed about their yoga retreats in Bali, and we can see why the lush, tropical vibe might be attractive. Well, we’re here to tell you that you can have all that in Sri Lanka too, but with a fraction of the tourists.

The truth is, Sri Lanka isn’t short on towns, cities and villages where you can indulge in a yoga practice. However, Ahangama is arguably one of the best. Ahangama is a small beach town on the southern coast of Sri Lanka with amazing restaurants, shops, views and activities. Also famous for its surfing, the town boasts an impressive number of yoga studios offering expertly led classes, courses and retreats. The relaxed atmosphere and tranquil seaside setting will help you dive deeper to absorb the full benefits of your practice.

RISHIKESH, INDIA GOKUL-GURANG

There are arguably hundreds of cities all over the world with incredible yoga retreats bound to inspire your most Zen self. But it wouldn’t seem right to write about yoga destinations and not mention Rishikesh, believed not only to be the birthplace of yoga some 5,000 years ago, but is also considered the yoga capital of the world today.

Rishikesh is located on the Ganges River in northern India. With its proximity to the Himalayan Mountains, you’ll want to visit not just for the yoga but for the breathtaking views as well. With stunning views and peaceful vibes as well as countless yoga studios, retreats and ashrams offering a range of yoga and meditation styles, you’ll feel right at home here. In keeping with the wellness theme, Rishikesh is a completely alcohol-free and vegetarian city—with plenty of delicious, local vegan food on offer too!

PILGRIMAGES

AUSSIE CAMINO, AUSTRALIA PETRA-NESTI

Where better to go on a “pilgrimage” than the land down under, famous for the “walkabout.” The Aussie Camino, also known as the Mary MacKillop Way, is a 250-kilometre track from Portland, Victoria to Penola, South Australia. Unlike the famous pilgrimages you might find in Europe and Asia, this route isn’t abundant in modern comforts like accommodation or food stops, meaning booking a guided tour is a good option if you’re new to long treks. This is a great way to meet and connect with like-minded trekkers too.

One of the benefits of an off-the-beatenpath-style pilgrimage like this is the opportunity to disconnect from the busyness of your life and reconnect with nature. Cherish tenting along the way as you sleep under the stars and enjoy trekking through Australia’s natural wonders—from white-sand beaches to towering, rocky cliffs and then inland through farms and forests.

WEXFORD-PEMBROKESHIRE PILGRIM WAY, IRELAND AND WALES

WPPW

There are many famous pilgrimages that attract people from around the world. We’re talking the Camino de Santiago in Spain or the Annapurna Circuit in Nepal. But since we’re on the lookout for the “off-the-beatenpath” fitness and wellness locations, there is a newly rediscovered trail that should have your attention. The Wexford-Pembrokeshire Pilgrim Way is a 260-kilometre trail from Ferns, Ireland to St. Davids, Wales. If you’re good at geography, you might recognize that the Irish Sea separates these two locations. What’s special about this pilgrimage is that it is separated into nine stages with a ferry journey to the Pembrokeshire Coast in the middle.

This epic path exposes travellers to the rugged wilderness and rich cultural history of Ireland and Wales. Although your body will get a workout, your mind will relax in the natural beauty.

THE MYTH OF STRETCHING

How reverse stretching and resistance training is effective in maintaining a greater range of motion

BY GLEN OWEN, BA KINESIOLOGY, CMSS

An exercise professional for people ranging from medical doctors, to CEOs and grandparents, helping them identify and strengthen their physical limitations so they can confidently enjoy life, from Newmarket, ON. GLEN.OWEN.FITNESSPRO BIAMGLENOWEN

Have you spent countless hours stretching, only to feel tight and stiff again the next day? You’re not alone. For years, exercisers believed that stretching is the key to being flexible and mobile.

What if I told you that stretching is not the best way to create sustained mobility and flexibility? I’m not saying that it’s bad. But there’s a better way to build mobility that lasts—and it doesn’t involve trying to “loosen” tight muscles.

MUSCLE CONTRACTION

Contrary to popular belief, muscles don’t actually stretch. The vast majority of muscle is made up of proteins and tissue that allow for rapid contraction and relaxation of muscle tissue. So this begs the question, “If such a miniscule portion of muscle has any kind of elasticity, why can I stretch them?”

Think of your muscles like Velcro shoes. Just like fastening and unfastening the Velcro to have the shoes fit snugger, your muscular cells unstitch and restitch at incredible speeds to create movement of your joints.

Here’s where we got it wrong for years: the sensation you get when you are moving through a deep “stretch” is your muscle contracting near its limit, telling you that you are getting close to your tolerable end-range of motion. It’s your body putting on “the brakes” on movement so you don’t exceed the excursion your joints can move through and damage your tissues. As the “stretch” gets deeper, your muscles contract harder, so the “stretch” sensation becomes more present, telling you to be careful.

IMPROVING MOBILITY AND FLEXIBILITY

So, if muscles don’t stretch, what creates mobility? It’s the beautiful union between the muscles' ability to contract (your strength)

and your brain's neuroplasticity (ability to learn). Your brain is the great regulator of movement. It receives information about joint health and muscular strength thousands of times per second. It takes that constant flow of information and creates a blueprint for how to move your muscles based on what you are asking your body to do.

Using that blueprint, it sends signals back out through your body to create smooth, precise movement. Like a feedback loop, your brain will continue to update your movement blueprint with the new information coming to it on a millisecond-by-millisecond basis.

This next part is crucial; if you have the strength to move into a position, your brain will allow you to move there. If you try to move into a position and you don’t have the strength to do so, your body will shut down your range of motion. You’ll feel your muscles tighten up to restrict you from moving yourself into a compromising position. It’s not tight muscles stopping your range of motion from opening up…it’s the weak ones! If you want to have more mobility and flexibility, the best thing you can do is get your joints and muscles stronger in end-range positions.

It’s one of the reasons yoga works to create mobility for so many people; yogis visit all sorts of endrange positions with their joints and challenge them there. This increases their strength and endurance in those positions, so they can have more freedom of movement even when they aren’t practicing yoga.

This is also why resistance training is effective at improving mobility; you can perform exercises to challenge your muscles in end-range positions to meet your mobility needs. Resistance training has the added benefit of being progressive—you can add reps, time, sets, load—which means you can continue to challenge your new-found mobility and have it carry over to real world circumstances.

REVERSE STRETCHING

I advocate reverse stretching to improve mobility, rather than trying to “stretch” the body to open up. This method of “reverse stretching” (credit to my colleague Brandon Green for coining the term) takes advantage of a neuromuscular phenomenon called post-activation potentiation (PAP).

PAP is like giving your muscles a "wake-up call." After doing a short- to moderate-length muscular contraction, your muscles become more alert and ready to perform better. This makes your next movements stronger, faster, happening through a greater range of motion.

Imagine putting on a new pair of snug jeans that feel a bit restrictive at first. Instead of forcing quick movements that could tear or ruin the fabric, you start with slow, deliberate actions—carefully bending and holding at the limits of your mobility. The fabric becomes more forgiving and allows you to move more freely.

Similarly, PAP uses controlled muscular contractions at the far ends of your joint positions, gradually preparing your muscles to move fluidly and easily, much like how the jeans become more comfortable and flexible with each measured increase in motion.

Reverse stretching flips the technique of traditional stretching. Instead of focusing on holding a stretch to relax tight muscles, you actively engage and contract muscles on the opposite side of the body that would pull you into a deeper range of motion. This approach utilizes PAP to improve both your strength and mobility by priming your muscles to work at their limits of range of motion.

Let’s look at a quick example:

Traditional Stretch: In a typical hamstring stretch, you might sit on the floor with your legs straight in front of you. You’d reach toward your toes, gripping them with your hands, and forcing yourself deeper by pulling forward to passively lengthen your hamstrings. Reverse Stretch: You’d sit in the same position, but instead of just reaching forward and holding, you’d contract your muscles. As you lean toward your toes, moderately contract your quads and core while squeezing yourself gently forward using your muscles. Hold this contraction for a few seconds, then release slightly, and repeat three to five times. This controlled contraction at the end-range helps activate the muscles, increasing their strength and allowing them to "learn" how to move through a wider range of motion.

You can literally take any passive stretch and turn it into an active reverse stretch.

Utilizing PAP, reverse stretching, and resistance training will teach your neuromuscular system to learn and maintain greater ranges of motion far more effectively than passive stretching. It's simple, safe, effective, and backed rigorously by science. Give it a try for a week, I guarantee you will notice the effects instantaneously.

Harnessing Fall’s Momentum

How to win the battle between motivation and friction

BY GARY LEBLANC

Life Engineer and motivational speaker, author of Find Your Superhuman, host of the Quiet the Noise podcast, and CEO/Co-Founder of Zero dB in Toronto, ON. DRINKZERODB

It never fails. Once Labour Day and Thanksgiving are behind us, temperatures drop, and we shake off the summer slumber. Fall, like New Year’s, can spark a sense of renewal—a chance to reenergize and envision a productive autumn. Yet, all too often, that initial enthusiasm peters out, and before we know it, we’ve missed an opportunity to create meaningful change.

So, why do we falter? What holds us back? The answer is simple: the constant battle between our motivation and the friction in our way.

LIFE IS A SERIES OF MICRO-DECISIONS

Each day presents us with countless micro-decisions, each reflecting a tug-of-war between motivation and friction. When we choose the path of least resistance, it’s usually because friction— the unseen weight of doubt, hesitation, or overwhelm—pulls us away from our goals. Ideally, we would make decisions that lead to growth, fulfillment, and vitality. But when friction feels like a mountain, motivation alone isn’t always enough to scale it.

And while we’d love to believe we can simply talk ourselves into becoming more motivated, motivation is a stubborn force, deeply rooted in every experience and impression on our conscious and unconscious minds. This inertia is powerful and shifting it can feel like trying to turn a ship in the middle of a storm.

FRICTION ISN’T ALWAYS WHAT IT SEEMS

Interestingly, friction isn’t always an external force. Often, it’s internal, rooted in habits, old fears, or limiting beliefs we haven’t fully faced. Friction shows up as noise—the mental clutter that tells us we can’t, we shouldn’t, or we’re not ready.

But here’s the twist: friction is something we can chip away at. While motivation is like an immovable rock, friction is more malleable, more manageable. History is full of people who faced overwhelming odds yet found a way to succeed.

Take Beethoven, who lost his hearing but adapted by feeling the vibrations of sound. Or Steve Jobs, who returned to Apple in 1997 and streamlined the product line, reducing complexity to focus on just a few models. Even Marie Kondo’s method simplifies life by decluttering, removing the friction caused by too many choices. Richard Branson delegates tasks outside his strengths, eliminating friction by simplifying decision-making.

These stories aren’t just about success; they’re about understanding that friction can be reduced strategically. It’s not always about pushing harder—it’s about removing obstacles.

THE POWER OF SMALL NUDGES

In previous pieces, I’ve shied away from focusing purely on goals. Grandiose targets can work against us when trying to build momentum. Goals matter, but sometimes set us up for disappointment. What works better? Nudges—small, intentional actions that compound over time.

Let’s shift away from the overwhelming desire to “crush our goals” and instead focus on tiny, deliberate steps that move us forward. Here’s how:

1. Pick one annoying thing to change: Start with one area of your life where friction shows up. Maybe it’s something small—a cluttered desk, a pile of laundry, or a habit of skipping breakfast or a run. The key is to choose something that has bothered you for a while but feels manageable.

2. Visualize success: Close your eyes and imagine what success looks like when this friction is gone. What does your life feel like when this change has taken root? Envision the relief, the ease, and the joy that comes with conquering this friction. Anchor that feeling in your mind. This is your new reality.

3. Break it into nudges: Rather than tackling the whole problem, break it into five to 10 tiny nudges. At least half should focus on making it easier to succeed. For instance, if your

goal is to have a nutritious breakfast every day, don’t start by overhauling your entire diet. Instead, buy the ingredients, prep them in batches, and rearrange your kitchen to make it easy to grab what you need in the morning.

4. Schedule the first nudge: Put it in your calendar. That first small step is all you need to focus on. When it’s done, schedule the next one. Let these small nudges build on each other until you’re living the vision you imagined.

5. Repeat until you win: Keep at it. As you chip away at the friction, you’ll notice motivation becomes less of an issue. You’ve made it easier for yourself to succeed, and with every step, the distance to your goal shrinks.

MASTERING THE ART OF SMALL STEPS

The beauty of this approach is that it doesn’t rely on fleeting bursts of motivation. Instead, it leverages small, sustainable actions that reduces friction bit by bit. With each nudge, you bring yourself closer to success without the overwhelm.

Remember, life isn’t about grand gestures. It’s about mastering the art of small steps that lead to lasting change—the proverbial tortoise and the hare.

And when in doubt… pause, breathe, and Quiet the Noise.

BREAKING BARRIERS FOR ADAPTIVE ATHLETES

How running events can enhance accessibility for all abilities

BY KIRSTEN FLEMING DAVE HOLLAND / SIGNE CLAYTON PHOTOGRAPHY

Relentlessly curious and passionate about community, the strategic executive director who has been driving transformative change at Run Calgary and Calgary Marathon since 2012. KEFLEMING KIRSTEN-ELLEN-FLEMING

One of the great gifts running will give you—if you allow it— is the people who enter your orbit, who you may never have otherwise met.

I could name hundreds of fantastic acquaintances who have enriched my life over the last 19 years, most of whom would have remained unknown to me had we not connected over this common thing we love. I have friends in their late 80s and early 20s. I run with people of all colours and religions and once belonged to a club in Dubai that boasted members with 40+ languages. Occasionally, I get to move with some of my favourite humans, who happen to be adaptive athletes.

Running shorts and long runs are the great equalizer, and humanity is at its finest when we share a common goal.

“I love being part of the race environment and challenging myself just the way that the runners do. I’m able to focus on what I can still do,” Andrea Lytle Peet tells me.

I met Peet in February 2023 at Running USA, an industry conference, when she was awarded an emerging leader scholarship. She had just celebrated living with ALS for 10 years. Yes. Celebrated! She continues to defy odds after being diagnosed in 2014. Also known as Lou Gehrig’s disease, most people don’t make it to the five-year mark. But in the past decade, Peet has participated in 56 marathons on her three-wheel tricycle, wrote a book, made a documentary and inspired many a community with her story in the time since her diagnosis. But not every race has welcomed her to the start line.

“I understand when races say no because of narrow trails with two-way traffic, off-road sections, curbs, or other terrain issues, but I hope that more races will start from a place of inclusion—as in, how can we accommodate this participant?” she says.

“I know it’s a little extra legwork, but it means so much to have the experience of reclaiming my identity as an athlete.”

In recent years, there have been notable strides in improving accessibility from neighbourhood five-kilometre runs to the Majors, but as an industry insider, I believe we have a long way to go.

Routes are only as accessible as the cities we reside in and unfortunately neither are designed, or modified, to accommodate

different needs. This would include ensuring that routes are wheelchair accessible, providing ample space for guide runners and in some cases, service animals, and making sure that aid stations are equipped to assist participants with disabilities.

Organizers are increasingly aware of the need for accessible facilities and providing training for volunteers to assist participants with special needs.

After a year of consultation, Calgary Marathon recently launched resources for adaptive athletes, and included a drop down in the registration page for participants to self-identify if they would benefit from additional resources like sign language at the start or connection to a guide. It’s a work in progress and we are adding to it as we learn more.

“I don't bother signing up before I have the thumbs up,” Chris Koch explains, “I don't want to go through the embarrassment of being told it's not okay to participate.”

Koch has participated in 17 marathons on four continents since 2016 using his longboard which is his primary mobility, because he was born without arms and legs. Despite his willingness to educate and work with organizers, he’s been turned down a lot. “It’s been various levels of trying to convince race directors of my abilities,” he says.

Koch always starts with the back of the pack, wears brightly coloured clothing, stays wide on uphill and downhill and says the toughest part for him has been that a lot of races finish on grass, It's good resistance training but after a marathon pushing in the soft grass is a bit of a challenge.”

It's these types of special considerations race organizers have a difficult time accommodating—even after we become aware of them. We rely on participants to behave in a specific and largely uniform way to execute a safe event at a high level. It’s difficult to make an exception and find resources to support them—and we don’t want to over promise on something we aren’t sure we can deliver. But many of us are trying.

“I am just there for my medal and my own personal achievement,” says Koch. “It doesn’t impact the other participants who are trying to BQ [Boston Qualifier] and has no [negative] impact on other runners.”

Increasing the visibility of athletes with disabilities normalizes their presence and inspires others. Highlighting stories like Koch racing around the globe and Peet’s achievement of 50 marathons in 50 states is incredibly empowering to others.

“If I can do some of these big races, my hope is other people with disabilities are inspired and see it as something they can do,” says Koch, who has raised over $50,000 for a variety of charities through his participation.

Big races like the New York Marathon. Both were accepted through the special accommodation program and are in training for one of the world’s largest races, that takes place on November 3rd.

Despite advancements, there is room for growth and these are some of the ways Run Calgary is working to make our events more inclusive: comprehensive training including understanding different types of disabilities and how to assist effectively; conducting accessibility audits to identify areas needing improvement; acting on feedback from participants with disabilities, and inclusive design when launching new events.

Creating accessible and inclusive events is about fostering a culture of respect, equality, and celebration. Let’s strive to ensure that every individual, regardless of their abilities, can take their place at the starting line and cross it with pride.

“I just want to feel like the athlete that I am, racing to the best of my abilities,” says Peet.

Chris Koch, completed the 2016 Calgary Marathon in 4:28:38

Andrea Lytle Peet has completed 53 marathons since her ALS diagnosis

FOR RUNNERS

Studies reveal a new dimension of fitness for the marathon and ultramarathon

BY JOHN J. DAVIS

Coach, writer, and scientist; PhD in human performance and founder of runningwritings.com from Minneapolis, MN. JDRUNS

Many runners fear “hitting the wall” which is a sudden slowdown in pace in the late stages of a marathon or ultramarathon. Hitting the wall was traditionally blamed on running out of carbohydrates, yet many runners find they still fall apart even when they take plenty of gels and sports drinks.

New scientific research suggests that fading at the end of a marathon or ultramarathon is better thought of as a weakness on a new dimension of fitness: resilience. Resilience represents your body’s ability to resist deterioration in fitness over the course of a long race.

RESILIENCE AS A NEW DIMENSION OF RUNNING FITNESS

Traditionally, physiologists quantified fitness for the marathon and other long races using three key metrics: VO2max, lactate threshold, and running economy. The combined effects of these three dimensions of fitness were first highlighted in a 1991 paper by Michael Joyner, a doctor and physiologist at the Mayo Clinic. Joyner was interested in the fastest possible marathon achievable by a human. He recognized that the product (in the literal, mathematical sense) of VO2max, lactate threshold, and running economy gave an estimate of the fastest aerobically sustainable pace that a runner could achieve.

After poring over data on elite runners, he identified the highest recorded values for all three of these dimensions of fitness. Combining them into a “best possible athlete,” he came up with a prediction of 1:57:58—quite a bold take, given that the world record was only 2:06:50 at that time.

Years later, these same dimensions of fitness served a key role in the physiology testing done as part of Nike’s Breaking2 Project. Testing done at the University of Exeter, U.K. and the Nike Sport Research Laboratory, Oregon—as published in the Journal of Applied Physiology in 2021—revealed something astonishing: many of the 16 athletes had better lab values than Joyner’s 1991 predictions.

Updating the “best possible athlete” prediction with data from the 16 Breaking2 athletes gave an astonishing marathon prediction of 1:55:05. While one of these athletes (Eliud Kipchoge) did end up running 1:59:40 at the Ineos 1:59 Challenge, the suggestion that nearly five more minutes were left on the table seems implausible—something must be missing in the traditional model of fitness.

In 2023, Andrew Jones, a professor at the University of Exeter, U.K. published a paper proposing a new, “fourth dimension” of fitness.

Jones, who was the lead author on the Breaking2 paper, noted that endurance athletes differ from one another not just in VO2max, lactate threshold, and running economy, but also in their ability to resist the deterioration in these three components of fitness over time.

It is this fourth dimension of fitness—resilience—that determines whether you can finish a marathon strong or whether you stagger through the final miles.

WHY FITNESS DETERIORATES IN LONG RACES

All three traditional components of fitness (VO2max, lactate threshold, and running economy) likely deteriorate over the course of a marathon, but the strongest evidence to date points to deteriorating running economy as perhaps the biggest culprit.

A remarkable 1991 study had 10 runners complete a marathon on an indoor track—twice—to study how running economy deteriorated over time. The average runner’s economy deteriorated by five per cent, but individual responses were quite variable: some lost barely any economy, while others lost up to 10 per cent— enough to turn a 4:00 kilometre into a 4:30!

There are a few explanations why running economy deteriorates. First, muscle damage: long, continuous runs cause muscle fibres to rupture, and clearly a damaged muscle will struggle to produce the same amount of force. The effects of muscle damage are particularly bad when running downhill: just 30 minutes of downhill running can damage running economy by four to seven per cent, which explains why marathons with a downhill start, like Boston, are so notorious for being difficult in the final miles.

Another contributor is glycogen depletion , both in muscles as a whole and at key junctions within muscle fibres. As glycogen gets depleted, especially at these key fibre junctions, you need to recruit more muscle fibres just to produce the same amount of force, which drives up the metabolic cost of running.

The third is central fatigue: a gradual inhibition of your brain’s ability to send signals to your muscles. The precise mechanisms

behind central fatigue are still a mystery, but, according to a 2007 study published in Experimental Physiology, it seems to be rooted in your brain's perception of the local environment within your working muscles. Again, greater central fatigue means more fibre recruitment to maintain the same speed, which hampers running economy.

TRAINING TO BOOST RESILIENCE

What kind of training interventions actually boost resilience? Hard data is lacking, but we can use the root causes of resilience for guidance.

To condition your muscles to resist damage, you can use long runs through large, rolling hills.

For delaying glycogen depletion, aggressive fueling with at least 60 grams per hour of carbohydrates will help, as will doing long, fast workouts at speeds within 10 per cent of marathon pace— slower speeds rely more heavily on fat and won’t tax your glycogen stores enough.

Long, fast workouts are also helpful for resisting central fatigue: progressively exposing your body to more running at race-specific speeds should help stave off central fatigue, even if these exact causes of central fatigue remain a mystery.

With these kinds of targeted interventions, you can go from struggling in the final stages of long races to having plenty left in the tank for a strong finish.

Re-printed with permission from John J. Davis: https://runningwritings.com/news.

THE ENDURING VALUE OF PROVEN TRAINING METHODS

The

Lindy Effect explains why "old" training methods stay relevant and are often more effective than chasing new fads

BY TOM EPTON

Elite triathlete and principal data scientist at PyTri Ltd, a consultancy specializing in applying data science techniques to performance sports and healthcare, from Southampton, U.K.

TOM_EPTON TRAININGPEAKS TRAININGPEAKS

Endurance sport training is awash with new ideas, bandwagons, and phenomena. It’s not uncommon to see athletes and coaches lurching from one new concept to the next. Some examples of these recently have been low volume/high intensity, the Norwegian Method, Zone 2 training and ketones.

None of this is to say that stuff does or doesn’t work, but the attention these methods receive can lead athletes and coaches to change their approach on a whim. So how do you know whether a training method is worth trying or not? The Lindy Effect is the philosophical antidote to this.

WHAT IS THE LINDY EFFECT?

The Lindy Effect is a concept that suggests the life expectancy of non-perishable things, like ideas, technologies, or cultural phenomena, increases with age. The idea boils down to the sentiment that the longer something has been around, the longer it’s likely to continue. It’s a heuristic rather than a hard rule commonly called the “rule of thumb.”;

Inspired by the Lindy Effect, let’s look at some of the oldest training methods out there.

MIHÁLY IGLÓI METHOD

Iglói was a distinguished runner in the 1930s before becoming a coach earning multiple Hungarian championship titles. He competed in the 1500 metres at the 1936 Summer Olympics in Berlin, but failed to advance past the heats. In 1950, Iglói became the coach of Honvéd Budapest, the Hungarian army club, where he significantly enhanced the performance of his athletes.

Iglói’s training methodology focused primarily on intervals. The forum on LetsRun.com from 20 years ago has many contributors who were (or at least claim to be) coached by Iglói. They describe a system of short intervals and a lack of planning. The workouts depended on how the athlete felt on a given day, where they were in their training cycle, and their particular event.

“I was coached by Mihály Iglói for about 20 months (1965-66). The majority of my training was either on the grass infield of a 440-yard track or on an extension of that oval that was about 660 yards long. I was interested in marathon training. I did sets of repetitions from 100 yards through to 1000 yards. The pace on any given day could be a mix [of] anything from easy to very hard. As the seasons changed and as the athlete’s shape came up, the intensity and mix changed. All workouts were tailor-made for the individual athlete. It was complex.”

“He would give you one set at a time, and you never knew how much more you were doing that day. He set your workout as you went along based on how you reacted to each part of the workout. He had an uncanny knack of knowing how you felt and how much you could do.”

The pillars of the Iglói Method included:

This graph represents the Lindy Effect, showing the probability of survival of an idea, technology, or training method increasing over time. Don’t misunderstand this as dismissing anything new—everything old was once new. Instead, see it as the accumulation of stress over time reducing the fragility of ideas.

Interval Training: Frequent, short intervals with varying paces. Adaptability: Adjusted intensity based on the athlete’s condition and recovery.

Focus on Technique: Encouraged maintaining good form throughout intervals.

While the specific method of running intervals almost exclusively is not common, aspects of his method are practised by world-class coaches today. For example, Dan Lorang (coach of Anne Haug, Jan Frodeno, and Performance Director at World Tour team Bora Red Bull) puts a lot of emphasis on technique during the early phase of his athlete’s training cycle and adaptability is usually preferred over a rigid plan.

ARTHUR LYDIARD METHOD

Lydiard guided New Zealand through a golden era in world track and field during the 1960s, sending Murray Halberg, Peter Snell, and Barry Magee to the podium at the 1960 Summer Olympics in Rome.

Under Lydiard’s mentorship, Snell secured double gold at the 1964 Summer Olympics in Tokyo. Prominent athletes later coached by him or influenced by his methods included Rod Dixon, John Walker, Dick Quax, and Dick Tayler. Unlike Iglói, Lydiard had no notable achievements in elite running, with a marathon PB of “only” 2 hours and 54 minutes.

Lydiard pioneered periodized training with the philosophy of base training, hills, anaerobic, sharpening, and tapering very similar to the base, build, peak, and taper phases built into many training platforms today.

Lydiard believed in extremely high volume during the base phase, insisting runners did 100 miles per week and 22-mile long runs on hilly terrain.

Base Training (long, slow distance):

Emphasised high mileage at low intensities to build aerobic capacity.

Periodization: Structured training into phases (base, hill training, anaerobic, tapering).

Pace Judging: Encouraged athletes to learn to judge their pace accurately.

Many aspects of Lydiard’s system are still practised today, but the primary surviving idea is periodization. Many coaches saw how Lydiard’s athletes would always be in their best shape at the competition.

These are just two of running’s great philosophers, but the fact that their methods are so familiar to us demonstrates the Lindy Effect: the longer an idea has survived, the more likely it is to survive further.

Endurance sport is an industry that’s fragile to fads. Coaches must resist completely changing their philosophies and instead focus on what works. That’s not to say they should resist all new ideas, but only implement these in areas where the risk of departing the tried-and-tested ideas is worth the reward.

This article has been edited for length and reprinted with permission by TrainingPeaks – www.trainingpeaks.com.

Treating Injuries

ACL injuries are common in sports but can be prevented with specific exercises

BY IRIS LOOTS AND SCOTT SIMPSON

Physiotherapists at Saanich Physio+; former high-level athletes who continue to cherish exploring the roads and trails, from Victoria, B.C. SAANICHPHYSIO SAANICHTONPHYSIO

When we hear of an “ACL injury” we might think of our favourite all-star athlete sidelined for several weeks or months due to some affliction to their knee. The ACL (Anterior Cruciate Ligament) plays an important role as a stabilizer of the knee connecting the lower (tibia) and upper (femur) leg bones. Think of it as a seatbelt that prevents the lower leg from sliding forward.

CAUSES OF INJURY

Many ACL injuries occur with non-contact movements in sports that involve rapid changes in speed and direction. These activities can increase the load on the ACL, and potentially lead to a sprain or rupture—the seatbelt can only take so much force! Because this injury is related to motions such as rapid deceleration, jumping/landing, and pivoting it is a common injury in sports like soccer, football, basketball, and skiing. ACL injuries can also occur in contact sports due to a direct blow to the lower portion of the knee from behind.

An injury to the ACL is often accompanied by an audible “pop” sound, as well as sudden pain and unsteadiness in the knee. The area can also experience enough swelling within the first few hours after injury that range of motion in the knee can become limited. Each year, nearly a quarter of a million North American athletes experience ACL injuries. Female athletes are three times more likely to be injured than male athletes due to differences in anatomy, hormones, neuromuscular control, and ligament laxity (similar to flexibility, but for ligaments).

The risk of an ACL injury is also influenced by factors such as a history of a previous ACL injury on the same or opposite leg,

returning to sport too soon (less than nine months) following a first ACL injury, and higher levels of competition. In addition, sport surfaces, such as artificial turf, and cleated footwear contribute to higher forces being transferred to the knee during dynamic movements in sport, increasing risk of injury.

Thankfully however, our seatbelts are not the only restraints. Like modern cars have braking sensors and airbags that contribute to safety, our knees have mechanoreceptors that cue muscle control, and other ligament restraints (e.g. posterior cruciate ligament) that all work together to make the knee strong. This in part is why not all ACL injuries require surgery. So, whether preventing injury, recovering from an ACL injury, or recovering from an ACL surgery, an appropriate prevention/rehabilitation program can help reinforce the seatbelt and heighten the sensors to lower the risk of a knee injury.

EXERCISE AND PREVENTION

Research strongly supports preventative exercise programs that merge strength and balance throughout the lower extremity. It's hard to drive a Ferrari on skinny bike tires! There are numerous tests that can be performed to look at this concept. These are dynamic tests that integrate hopping, jumping, leg drops or balance. One of our favourites, because of its practicality and validity, is the Star Excursion Balance Test. This test involves standing on one foot and reaching the other foot in different directions as far as you can without losing your balance. It is also a great way to find directional limitations and track your improvements with practice.

Specific exercises can help develop lower extremity strength. Combining this with muscle activation and coordination is like putting sticky racing tires on your Ferrari so you can get the power to the ground efficiently. Other effective exercises integrate exercise bands and unstable surfaces in sport specific patterns. We want to make your body resilient to any forces, including lateral, torsional and particularly shearing forces which can lead to ACL injury.

RESUMING EXERCISE

Even if a tear occurs, only about 35 per cent of people will need surgery. The evidence suggests that, as opposed to copers (people who get back to full function without surgery), non-copers have deficits in quadriceps strength, size, activation and coordination. In other words, they likewise need more strength and stability. There is compelling evidence that running long term is actually good for your knees, even if you have a preexisting injury. Even if surgery is required, running can be resumed at the right time after rebuilding functional attributes. In a sense, every step you take you are building the system, lubricating the joints and tuning the sensors. There are parallels between the strength and stability required to safely drive a car at speed, and the strength and stability required to safely use your knee to its full potential. Fortunately, the human body has a built-in redundancy (just like modern cars with sensors and airbags). It also has the ability to adapt, becoming even more resilient. By thinking of the risk factors and your running context, you can integrate key exercises to reduce your chances of an ACL injury.

Clayton Heights Sports & Therapy

Dedicated to Diversity, Inclusivity and Your Recovery Journey

David Balfour’s journey to founding the Clayton Heights Sports & Therapy Center is a testament to resilience and inclusivity. Once a marathon runner, scuba instructor, soccer player, and rock climber, Balfour’s life took a dramatic turn in 2003. A head-on collision left him hospitalized for a month, enduring 23 surgeries and facing life in a wheelchair until he could learn to walk again. Five years later, another accident caused four broken vertebrae, forcing him to put his athletic pursuits on hold and focus on rehabilitation.

After years of traveling across British Columbia, Alberta, and Washington to seek specialized therapy, Balfour envisioned creating a center that brought together “the most passionate therapists, the ones who really want to help people” under one roof. In 2011, that vision came to life with the establishment of the Clayton Heights Sports & Therapy Center in Surrey, B.C. His goal was to create an inclusive environment offering a broad range of treatments and diverse expertise.

The center reflects Balfour’s belief that healing requires a personalized approach. It offers a variety of medical services such as physiotherapy, massage therapy, and chiropractic care, along with alternative treatments like acupuncture, cupping, and cranial sacral therapy. This mix of practices ensures that patients receive tailored care suited to their unique needs. Balfour emphasizes, underscoring the importance of having a diverse team of specialists.

Clayton Heights Sports & Therapy Centre

Diversity at Clayton Heights extends beyond its services and prioritizes inclusivity in every aspect of its operation. Balfour has built a team of practitioners from around the world, making the center relatable and accessible to a wide range of clients. The clinic’s global team and comprehensive range of services ensure that patients from all walks of life feel welcome and supported. “Everyone’s body is different and responds to different treatments,” Balfour explains. “Whether clients are recovering from injuries, managing chronic conditions, or aiming to improve athletic performance, our collaborative approach helps them find what works best for their bodies.”

“It’s important to have a diverse team of specialists,” says Balfour. “One of the serendipities of having a diverse and multicultural team has been our ability to grow our connections with more people than my circle possibly could. Without our team, there would be communities that would have been untouched or un-serviced. Bringing people together, helping them help themselves and merging paths of togetherness is one of our clinic’s best highlights. We’re all about celebrating love, diversity and inclusion every day.”

This inclusivity has garnered Balfour recognition, including nominations for leadership awards in diversity, equality, and inclusivity, such as one from Kwantlen Polytechnic University for Excellence in Universal Access Design. His personal journey through injury and recovery has shaped his commitment to helping others in a space where patients can genuinely enjoy the process of getting better.

604-579-0105  claytonphysio   Claytonheightsphysio www.claytonheightsphysio.com

SOFT TISSUE INJURIES IN NEED OF

PEACE AND LOVE

New sports medicine acronyms emphasize healing & care

BY BLAISE DUBOIS

President and founder of The Running Clinic, avid runner and coowner of PCN physiotherapy clinics, from Quebec City, QC. THERUNNINGCLINIC BLAISEDUBOIS

BY JEAN-FRANCOIS ESCULIER

Clinical researcher at the University of British Columbia, and research and development lead with The Running Clinic, from Kelowna, B.C. JFESCULIER

ehabilitation of soft-tissue injuries can be complex. Over the years, acronyms guiding their management have evolved from ICE to RICE, then on to PRICE and POLICE. Although widely known, these previous acronyms focus on acute management, unfortunately ignoring subacute and chronic stages

Our contemporary acronyms encompass the rehabilitation continuum from immediate care (PEACE) to subsequent management (LOVE). PEACE and LOVE outline the importance of educating patients and addressing psychosocial factors to enhance recovery. While anti-inflammatories show benefits on pain and function, our acronyms flag their potentially harmful effects on optimal tissue repair. We suggest that they may not be included in the standard management of soft-tissue injuries. Immediately after injury, do no harm and let PEACE guide your approach.

or acupuncture, early after injury have insignificant effects on pain and function compared with an active approach and may even be counterproductive in the long term. Indeed, nurturing an external locus of control or the ‘need to be fixed’ can lead to therapy-dependent behaviour. Better education on the condition and load management will help avoid overtreatment. This in turn reduces the likelihood of unnecessary injections or surgery and supports a reduction in the cost of healthcare (e.g. due to disability compensation associated with low back pain). In an era of hi-tech therapeutic options, we strongly advocate for setting realistic expectations with patients about recovery times instead of chasing the ‘magic cure’ approach. After the first days have passed, soft tissues need LOVE.

L FOR LOAD

Unload or restrict movement for one to three days to minimize bleeding, prevent distension of injured fibres and reduce the risk of aggravating the injury. Rest should be minimized as prolonged rest can compromise tissue strength and quality. Pain signals should guide the cessation of protection.

Elevate the limb higher than the heart to promote interstitial fluid flow out of tissues. Despite weak evidence supporting its use,

FOR AVOID ANTI-INFLAMMATORY MODALITIES

The various phases of inflammation help repair damaged soft tissues. Thus, inhibiting inflammation using medications may negatively affect long-term tissue healing, especially when higher dosages are used. Standard of care for soft-tissue injuries should not include anti-inflammatory medications.

We also question the use of cryotherapy. Despite widespread use among clinicians and the population, there is no high-quality evidence on the efficacy of ice for treating soft-tissue injuries. Even if mostly analgesic, ice could potentially disrupt inflammation, angiogenesis and revascularisation, delay neutrophil and macrophage infiltration as well as increase immature myofibres. This may lead to impaired tissue repair and redundant collagen synthesis.

External mechanical pressure using taping or bandages helps limit intra-articular oedema and tissue haemorrhage. Despite conflicting studies, compression after an ankle sprain seems to reduce swelling and improve quality of life.

Therapists should educate patients on the benefits of an active approach to recovery. Passive modalities, such as electrotherapy, manual therapy

An active approach with movement and exercise benefits most patients with musculoskeletal disorders. Mechanical stress should be added early, and normal activities resumed as soon as symptoms allow. Optimal loading without exacerbating pain promotes repair, remodelling and builds tissue tolerance and the capacity of tendons, muscles and ligaments through mechanotransduction.

O FOR OPTIMISM

Optimistic patient expectations are associated with better outcomes and prognosis. Psychological factors such as a catastrophe, depression and fear can represent barriers to recovery. Beliefs and emotions are thought to explain more of the variation in symptoms following an ankle sprain than the degree of pathophysiology.

V FOR VASCULARIZATION

Cardiovascular activity represents a cornerstone in the management of musculoskeletal injuries. While research is needed on dosage, pain-free aerobic exercise should be started a few days after injury to boost motivation and increase blood flow to the injured structures. Early mobilization and aerobic exercise improve physical function, supporting return to work and reducing the need for pain medication in individuals with musculoskeletal conditions.

E FOR EXERCISE

There is a strong level of evidence supporting the use of exercise for the treatment of ankle sprains and for reducing the prevalence of recurrent injuries. Exercises help to restore mobility, strength and proprioception early after injury. Pain should be avoided to ensure optimal repair during the subacute phase of recovery and should be used as a guide for exercise progressions. Managing soft-tissue injuries is more than short-term damage control. Like other injuries, clinicians should aim for favourable long-term outcomes and treat the person with the injury rather than the injury of the person. Whether they are dealing with an ankle sprain or a hamstring strain, give PEACE a chance, because perhaps all soft-tissue injuries need is LOVE.

Originally posted in the British Journal of Sports Medicine blog, and re-printed with permission of authors Blaise Dubois and Jean-Francois Esculier, www.runningclinic.com.

Caffeine and Sports Performance

The pros and cons of caffeine consumption is a hot topic, with research regarding caffeine and exercise evolving

BY ASHLEY LEONE AND SYDNEY GRIER

Runner, sports dietician and owner of Gazelle Nutrition Lab in Toronto, ON. GAZELLENUTRITION ASHLEY LEONE

Can’t go a day without your morning brew? You’re not alone. Approximately three billion cups of coffee are consumed worldwide each day. In Canada, coffee is the most consumed beverage among adults, even more than tap water! The $6.2 billion Canadian coffee industry continues to boom as many rely on this drink to get through their busy daily endeavours.

Caffeine is the super stimulant responsible for all the buzz. Although coffee is the most popular way to consume caffeine, chocolate, teas, soda, and energy drinks are also sources.

HOW DOES YOUR BODY RESPOND TO CAFFEINE?

Caffeine is a naturally occurring chemical that stimulates the central nervous system to elevate mood, blood pressure, and metabolism. It is rapidly absorbed by the body and broken down in the liver. Caffeine enters the bloodstream within 15 to 45 minutes of consumption and interacts with all cells.

However, not everyone responds to caffeine in the same way. This variability is mainly due to genetic differences, particularly in the CYP1A2 enzyme, which metabolizes caffeine in the liver. People with a slow-metabolizing variant of this enzyme may experience prolonged caffeine effects, leading to jitteriness, anxiety, or disrupted sleep even at lower doses. Slow metabolizers also do not reap a performance benefit from using caffeine. These individuals should be cautious with caffeine intake, especially before exercise, to avoid adverse side effects. How do you know if you are a slow metabolizer? Genetic tests are available, but the easiest way to figure it out is to experiment with caffeine in training. If caffeine does not make exercise easier or performance better, you may be a slow metabolizer.

CAFFEINE FOR SPORTS PERFORMANCE

Research strongly supports caffeine’s role in enhancing sports performance in most people. Caffeine improves performance across endurance, high-performance, and strength-training activities and appears to most consistently enhance performance in aerobic endurance exercise. Research finds caffeine improves performance by two to four per cent in activities involving aerobic endurance like cycling, running, swimming and cross-country skiing. In strength sports, preliminary research suggests that caffeine may enhance velocity and power performance. In addition to physical benefits, caffeine enhances focus and cognitive performance. Because exercise improves mental performance, pairing it with caffeine can amplify these effects. Most adults drink coffee, whether they lead an active lifestyle or not. Moderate coffee consumption should not hinder your athletic performance if you tolerate caffeine well during daily tasks. But if you are sensitive to caffeine and experience overstimulation, consider avoiding it or trying alternative forms of energy.

CAFFEINE BEFORE AND AFTER EXERCISE

As mentioned, it takes approximately 15 to 45 minutes for caffeine to have a stimulating effect on the body. It takes about three to six hours for caffeine to clear the bloodstream, though this can vary depending on individual metabolism.

Pre-workout/Workout:

The long-lasting effects of caffeine can significantly enhance performance for several hours. A study found that caffeine improved performance in prolonged exhaustive exercise lasting up to two hours. The optimal caffeine dosage for endurance

athletes is between 3 - 6 milligrams per kilogram of body weight, taken about 60 minutes before exercise. The minimal effective dosing level appears to be 2 milligrams per kilogram. This dosage range has been shown to enhance endurance performance without causing severe side effects in most individuals. Larger athletes should limit their total caffeine intake to 3 milligrams per kilogram to not overshoot the 400 milligram daily maximum amount of daily caffeine recommended by Health Canada.

For those looking for a more controllable source of caffeine, consider taking it in an anhydrous (dry) form. Research suggests that caffeine in this form provides a more consistent and potent effect on endurance performance. Athletes may use a range of caffeine sources including chewing gums, gels, chews, sports drinks and mouth rinses.

Recovery:

The prolonged effects of caffeine can interfere with sleep, a critical component of recovery. Be mindful of caffeine consumption in the afternoon and evening to avoid sleep disturbances. The timing of your last caffeine intake should be adjusted based on your individual metabolism.

CAFFEINE AND CARBS

Caffeine can be paired with carbohydrates to boost pre-workout fuel. Research has shown that caffeine may enhance the absorption and usage of carbohydrates during exercise. When combined with glucose, caffeine produces enhanced activity compared to glucose alone. Although more research is needed, this combination could benefit you if you tolerate caffeine well.

CAFFEINE CONTENT IN COMMON SOURCES

HOW MUCH IS TOO MUCH?

The optimal amount of caffeine varies widely among individuals. Health Canada recommends no more than 400 milligram/day, but some may experience jitteriness, anxiety, or headaches at lower doses. Higher doses beyond what you typically tolerate are unlikely to provide additional benefits and may lead to adverse side effects. It is also important to note that caffeine can increase anxiety in those athletes who experience high levels of performance anxiety. So, in a nutshell, when using caffeine to fuel physical activity, it’s crucial to understand your body’s tolerance and your competition day mindset before incorporating it into your routine.

A NOTE ON HYDRATION:

Contrary to popular belief, caffeine does not dehydrate you. It does not significantly change sweat rates or water loss or directly affect fluid balance.

THE VERDICT

Most current research supports the use of caffeine in diets to enhance exercise performance. As long as you avoid overstimulation from excess caffeine, it can be a valuable tool for improving performance. It’s practical to experiment with caffeine first to ensure you’re comfortable with how it affects your body.

This article has been reprinted with permission from Ashley Leone www.gazellenutrition.com.

Fasted training for endurance athletes

BY SUSAN KITCHEN

Sports dietitian, a USA Triathlon and IRONMAN-certified coach, a lifelong endurance athlete and founder of Race Smart, from Chapel Hill, NC.

RACE.SMART RACE-SMART-LLC

RUNNING

Fasted training sessions and intermittent fasting are creating quite the buzz with the promise of weight loss and performance benefits. And seemingly everyone is doing it, so what could be the harm? If you’ve ever jumped out of bed for an early morning workout without eating and didn’t grab a banana or bar, then you’ve done a fasted workout. Some athletes consciously forgo eating since they feel better training on an empty stomach, while others claim pre-fueling isn’t high on their priority list.

Scientific literature defines fasted training as not eating within 10 to 14 hours before a workout. For most athletes, this applies to their morning workout or to someone who eats breakfast then goes all day without eating and then works out.

Some experts say exercising on an empty stomach is the bestkept secret, yet others warn against it. So, let’s sift through the chatter and find what works best for you.

WHAT’S THE BENEFIT OF RUNNING ON EMPTY?

The allure of fasted workouts hinges on the promise of burning more fat as fuel, weight loss, a leaner physique, and enhanced performance. However, because our glycogen stores are limited, fasted training forces the body to utilize fat. Over time, with adaptation, the body will learn how to burn fat, versus glycogen, providing sustainability during longer aerobic runs. Reliance primarily on fat for fuel versus carbohydrate (carbs) delays the immediate risk of bonking and helps reduce reliance on supplemental fuel. All this to say, the theory of burning fat over carbs supports weight loss and a leaner physique. Collectively, the research is clear; training in a fasted state

However, beware—the body is smart! In a fasted state, training the body to burn fat will promote intramuscular fat storage, and overtime this plan will backfire.

THE RED FLAGS

Although fat is the primary fuel source in fasted, aerobic workouts, depending on the workout intensity or duration, the body will select the best fuel sources (fats, carbs, and protein) for energy production. In non-fasted endurance training, protein contributes approximately five per cent of energy. However, in a fasted state, the amount of protein breakdown in muscles is double. Breaking down muscle tissue leads to a decrease in resting metabolic rate, a reduction in strength, poor performance, and ultimately can lead to injury.

Training in a fasted state to delay or avoid bonking may sound like a good idea, but research warns it’s a major physiological stressor for the body. Athletes who train under-fueled experience elevated cortisol levels, deep fatigue, poor recovery, abdominal fat storage, and systemic inflammation. Breaking the fast by eating just enough to bring cortisol levels down will allow the body to access carbs and free fatty acids so you are physically able to hit top-end efforts in training and thus enhance fitness.

Athletes tend to underestimate caloric needs and sacrifice carbs in our carb-phobic world. Training under-fueled can signal restricted eating and may lead to disordered eating or a full-blown eating disorder. Relative energy deficiency in sport (RED-S) or low energy availability is rampant in the athletic population from

RUNNING ON EMPTY

Finally, research suggests the consequence of negative energy availability among female athletes comes at a higher price than their male counterparts. Not to suggest fasted training is appropriate for male athletes, but females are different due to their hormonal makeup. In the female monthly cycle, there is the follicular and luteal phase, low and high hormone, respectively. In the luteal or high-hormone phase (day 15 to 28), both estrogen (anabolic) and progesterone (catabolic) are elevated. Estrogen promotes fatty acid oxidation and spares glycogen. Therefore, the female athlete is an efficient fat burner since this occurs monthly for 35+ years. Progesterone dampens the body’s ability to store glycogen, so in the high-hormone phase, the body instinctively leans on fat over carbs for fuel. In this phase, fueling needs change depending on the intention of the session.

WHEN IS IT OKAY TO RUN IN A FASTED STATE?

If you can’t stomach eating before a run, it’s okay to go into the session fasted—some of the time—as long as the effort is easy, 60 minutes or less in duration, and you are adequately hydrated. However, topping off blood sugar after an all-night fast boosts blood glucose and energy, improves mental clarity and mood, allows the body to better access carbs and free fatty acids, and hinders muscle breakdown during the session.

During high-intensity sessions and those over 75 minutes it’s best to top off blood sugar with approximately 150 calories made of 20 to 25 grams easy-to-digest carbs, low fat, and fibre, with sodium and some protein.

Examples include applesauce, white bread, banana, non-sweetened

During the session, fuel with a sports-hydration beverage and possibly supplemental fuel. Fueling during a session provides an opportunity to test drive race-day fueling/ hydration and train the body to digest at higher efforts.

On long runs, it would be wise to simulate race day with a “pre-race” breakfast within a one-to-three-hour window before you head out. Why wait until race day to simulate how you fuel for the race?

Prioritize a post-workout snack within 30 minutes after high intensity, long, and strength-based workouts, or if you can’t eat a meal within that time aim for 25 grams of protein with some simple carbs, low in fat and fibre. Examples include whey protein shake, Greek yogurt, protein bar, chocolate oat milk.

THE FINAL BITE

When in doubt, always go back to the basics. Ask yourself, are you eating enough carbs, protein, and fat to meet energy demands, maintain health, and optimize performance? Is this an eating regimen you can or should keep for life? And, if it’s not sustainable, then what’s the end goal?

Here’s a concession, if you want to include a “fast” in your dietary regimen, consider fasting from right after an early dinner until the pre-run snack or breakfast the following morning. That will deter mindless night snacking, likely void of nutrients and help shed those unwanted pounds.

Simplifying Food Choices

Making small changes by eating nutrient-dense foods can result in better health in the long term

BY ANDREA KATZ

Certified integrative nutrition coach, fitness instructor and owner of Best You Nutrition, from Winnipeg, MB.

BESTYOUNUTRITIONCOACH BYNCOACH

We need to simplify how we think about food. Things are getting complicated.

Every month there seems to be a new diet pill, shake or plan we need to follow. Whether it is the latest trend to lose weight, balance hormones or to better your metabolism, there are big promises with short timelines when it comes to our health and nutrition.

If we all ate the same food and did the same workouts, we would still have different bodies. There isn’t a magic program or plan that is going to work for everyone.

As an Integrative Nutritionist, I am here to tell you we need to simplify our thinking about food and how it nourishes our body, mind and soul, to have life-lasting changes that benefit our health forever.

We need to focus on eating nutrient-dense food. Period. But what does that really mean?

Nutrient dense food is food that is high in nutrients and relatively low in calories. Nutrients include vitamins, minerals, fibre, protein, complex carbohydrates and healthy fats. When a food item is high in these areas and relatively low in calories, it benefits our health and wellness in various ways. Overly processed foods which have high amounts of saturated fats, sugar and salt have a negative impact on our health.

Whether you are shopping at the grocery store, doing your food prep for the week, or deciding what to have while out for dinner, a simple way to think about it is this: will this food help me towards my health and wellness goals or hinder them? If 90 per cent of the time you help your health, you’re doing exceptionally well. We don’t need to be perfect…everyone wants a piece of cake or a cocktail at times.

A few other questions you may want to ask yourself are:

• How am I going to feel after I eat this? Am I going to feel energized and nourished? Or will I feel sluggish with an upset stomach?

• Will eating this food help support a strong immune system? My goals in the gym or on the court?

My desire for more energy and better sleep?

When we reach for nutrient-dense food, the answers will be yes.

Now that we know why we want to eat nutrientdense food, what are the best ones to add to your weekly grocery list and why?

1. Blueberries — help control bad cholesterol, blood pressure, blood sugar, body weight, diabetes and inflammation. Also strengthens the immune system and cancer defence system. They are noted as one of the top five foods for brain health due to their potential for increasing neurological function.

2. Red pepper — loaded with vitamins and minerals, red peppers have 169 per cent of your daily needs for vitamin C, making it excellent for immune support (www.healthline.com).

3. Broccoli — exceptional for reducing inflammation, stabilizing blood sugar and strengthening the immune system. May also protect against certain types of cancer.

4. Walnuts — may help reduce heart-disease risk, walnuts also reduce inflammation and are one of the top five foods for brain health.

5. Turmeric — health benefits to both the brain and the body, risk reduction for Alzheimer’s disease, arthritis, depression, heart disease, while improving brain health and slowing down the aging process of the body.

6. Green tea — from digestive-health and brainhealth support and blood-sugar management to reducing inflammation, this one tops the list for teas.

7. Kimchi — with active probiotics, kimchi offers digestive support, weight-management help, inflammation reduction and supports a strong immune system.

8. Spinach — this powerful leafy green reduces cancer risk, slows the aging process and can help regulate blood pressure.

9. Avocado — for improved cognitive function and excellent for cardiovascular health, avocados also benefit overall digestive health.

10. Olive oil — best to top your food with hearthealthy olive oil for its numerous health benefits including reduced risk of Alzheimer’s disease and stroke, anti-cancer benefits, reduced inflammation.

I would encourage you to simplify your process when it comes to nutrition. Measuring and weighing our food is not sustainable long-term, and really takes the joy factor out of the equation.

Ask yourself ‘how can I make this meal one step healthier?’ to help you take your meals from good to great. Perhaps it’s topping your salad with half an avocado, using pumpkin seeds for added crunch and topping it with olive oil. Or having a small bowl of kimchi before dinner and sipping on green tea when it is through.

These small changes to our meals add up to big change over time in our health. The goal should truly be to feel your best at any age.

Diet and Brain Health

Research is showing how foods containing polyphenols can significantly aid age-related brain health

BY DR. SYL CORBETT

Endurance athlete, scientist and coach specializing in physical literacy and brain health; founder Athleticwise and Rock On, based in Calgary, AB. ROCKONCLAY / ATHLETICWISE

Currently, longevity is a popular buzzword and goal for brain health and overall vitality. Those seeking eternal health sometimes go to extremes to achieve a longer life and even do their best to 'reverse' their biological age. Fortunately, there are effective strategies that research is unveiling that are easily incorporated into daily life and have audacious effects particularly on the brain.

Polyphenols have gained attention for their potency and antiaging effects. They are micronutrients ubiquitous in the food supply, including plants and, to a lesser degree, animal sources. Polyphenols are structurally classified based on the number of phenol rings and their binding to these rings. They include phenolic acids, flavonoids, stilbenes, and ligans.

Polyphenols have been found to be beneficial in combating aging by affecting important cellular processes, including metabolism, energy balance, redox equilibrium, proteostasis, cell signaling, inflammatory response, and oxidative stress and gene-expression control. They are well known for their antioxidant properties, which counteract the negative effects of aging and cellular damage caused by the aging process. Polyphenols may achieve this by counteracting, at the molecular level, the signaling pathways responsible for the chain reactions involved in aging.

Oxidative stress is a significant factor in the aging and neurodegenerative processes within the brain. Polyphenols, by virtue of their ability to scavenge free radicals, can help alleviate this damage and maintain the integrity of brain cells. The significance of food polyphenols in safeguarding the aging brain is contingent upon their capacity to permeate the bloodbrain barrier, a highly selective barrier that restricts the entry of metabolites, nutrients, and drugs into the brain.

Inflammation is another characteristic of brain aging. It is also implicated in the pathogenesis of diseases that involve the brain, e.g., Parkinson's and Alzheimer’s Disease. Polyphenols may have the potent capacity to counter the effects of neuroinflammation. These anti-inflammatory effects may help to create a healthier environment for the brain.

Polyphenols are also widely recognized for their ability to stimulate brain plasticity, which encompasses the brain's capability to adapt and reorganize itself by establishing novel neural connections. This process may be facilitated by the modulation of gut microbiota and microbial metabolites, which has been shown to reduce cognitive decline.

Compounds that promote blood circulation in the brain have been identified and reported in various studies. It has been demonstrated that polyphenols, specifically, can enhance

cerebrovascular health and lead to the development of functional foods targeted towards improving brain health by improving vascular health. Maintaining cerebral blood flow (CBF) is essential for delivering a constant supply of oxygen and glucose, as well as removing waste products. The potential for improving brain function through increasing blood flow, and the prospect of increasing CBF through the consumption of dietary polyphenols, is highly promising.

Be mindful of not consuming foods that counteract the polyphenol activity. Foods that contain an enzyme polyphenol oxidase will decrease the bioavailability of the polyphenols. For example, bananas and beet greens that are high in the compound polyphenol oxidase and are nutritional powerhouses on their own but ingested with e.g. berries (as mentioned high in polyphenols), may lower their flavanols.

In conclusion, polyphenols present an encouraging means of protecting against age-related brain health decline. Their potent antioxidant, anti-inflammatory, and neuroprotective properties, as well as their capacity to positively influence brain plasticity and cerebrovascular health, make them valuable allies in the battle against cognitive decline. By incorporating a diet rich in polyphenol-containing food, and combining them mindfully, it may be possible to preserve brain health and maintain cognitive function even as one ages. As research in this field continues to expand, polyphenols may play an increasingly significant role in strategies to promote healthy aging and possibly stave off neurodegenerative diseases.

TOP FOODS THAT ARE HIGH IN POLYPHENOLS INCLUDE:

• Apples

• Berries

• Cocoa

• Coffee

• Dark Chocolate

• Grapes

• Green Tea

• Nuts

• Olives and Olive Oil

• Onions

• Pomegranates

• Soybeans and Soy Products

• Spices and Herbs

Cheesy Breakfast Tacos

Everybody loves vegan breakfast tacos, but they're even better when they're extra cheesy!

RECIPE AND PHOTOGRAPHY BY LAUREN TOYOTA

Creator of Hot for Food blog and cookbook. One of IMPACT Magazine’s Top Vegan Influencers, vegan chef, content producer and author based in Los Angeles, CA.

HOTFORFOOD HOTFORFOODBLOG

This recipe is incredibly convenient, thanks to the use of frozen hash browns and a classic and delicious tofu scramble. It brings together all of our favorite ingredients, like savoury vegan sausage and plenty of melty vegan cheese, for a dish that’s irresistibly ooey-gooey and packed with flavour. Perfect for a quick and satisfying meal, this dish is sure to hit the spot every time!

Prep Time – 15 minutes

Cook Time - 30 minutes

Serves 8

INGREDIENTS

Hash Browns

• 2 cups frozen hash browns

• 4 Tbsp. avocado oil or neutral vegetable oil

• ½ tsp. garlic powder

• ½ tsp. sea salt

• ¼ tsp. ground black pepper

Scramble

• 1 cup vegan sausage crumble

• ¼ cup finely chopped shallot (about 1 shallot)

• 1 cup crumbled medium or firm tofu (about ½ a brick)

• 2 Tbsp. nutritional yeast

• ½ tsp. turmeric

• ½ tsp. smoked paprika

• 2 cup finely chopped kale, stems removed

• 2 Tbsp. finely chopped pickled jalapeño

• 1 cup vegan cheddar shreds

Tacos

• 8 (6-inch) corn tortillas

• 1 vine tomato, finely diced

• 1 green onion, finely chopped

• ½ cup vegan sour cream

• 1 lime, cut into wedges for serving

DIRECTIONS

1. To make the hash browns, add oil to a large non-stick pan over medium heat. Once hot add the frozen hash browns, garlic powder, sea salt, and ground black pepper and toss to coat evenly. Toss occasionally for 10 to 13 minutes or until evenly golden brown and crispy. Remove from the pan onto a plate and set aside. Keep the pan over medium to medium-low heat to make the scramble.

2. To make scramble, add crumbled vegan sausage and shallot and cook for about 4 to 5 minutes until shallot is cooked and sausage is browned. Add crumbled tofu, nutritional yeast, turmeric, smoked paprika and toss to combine well cooking for about 2 to 3 minutes. Toss in kale and jalapeño and cook for about 2 to 3 minutes until the kale is just wilted. Lay out the scramble in an even layer in the pan, top with an even layer of the hash browns and then the cheese shreds. Turn heat to low if it’s not already and place a lid on the pan for 2 to 4 minutes until the cheese is very melted. Turn heat off and keep the lid on the pan until serving.

3. While the cheese is melting or once the heat is turned off the scramble mixture, warm and grill the tortillas over an open flame on a gas stove. Turn the burner to medium-low and place one tortilla at a time on the grate of the stove top. Watch very closely so it doesn’t burn. Once one side is slightly charred, flip to do the other side. Remove tortillas onto a clean tea towel and wrap loosely to keep warm. Assemble tacos with a generous amount of the scramble, sausage, and cheese filling, top with diced tomatoes, green onion, and a dollop of vegan sour cream. Add a squeeze of lime just before eating if desired.

4. Leftover scramble can easily be reheated in a pan or microwave.

Nutrition facts per serving Calories 289; protein 8 g; fat 18 g; carbs 26 g.

Chickpea Flour Muffins

These savoury muffins are high in protein, vegan & gluten-free!

RECIPE AND PHOTOGRAPHY BY MARIA KOUTSOGIANNIS

Recipe developer & food blogger at FoodByMaria, and winner of Guy Fieri’s 2023 Food Network’s Flavourtown, from Calgary, AB.

FOODBYMARIA FOODBYMARIAOFFICIAL

When you're rushing out the door, this recipe makes for the ideal snack or quick breakfast. For those constantly on the go, preparing meals or snacks isn't always the most convenient option, leading you to grab junk food that neither satisfies nor nourishes. That's where this recipe steps in—a delicious, wholesome alternative, and one of my favourite ways to use chickpea flour, perfect for staying fueled without sacrificing nutrition.

Prep Time – 15 minutes

Cook Time – 30 minutes

Makes 12 Muffins

DRY INGREDIENTS

• 1 1/2 cups chickpea and fava bean flour

• 3 Tbsp. nutritional yeast

• 1 tsp. sea salt

• 1/2 tsp. black salt, optional

• 1/2 tsp. black pepper

• 1 tsp. baking powder

• 1 tsp. onion powder

• 1 tsp. oregano

• 1 tsp. dried basil

WET INGREDIENTS

• 1 1/2 cups of water or oat milk

• 1 Tbsp. olive oil

• 1/2 cup shredded vegan cheddar

• 1/2 cup red bell pepper, finely chopped

• 1/2 cup jalapeno pepper, finely chopped

• 1/2 cup fresh tomato, finely chopped

• 1/2 cup fresh spinach, finely chopped

• 1/2 cup fresh corn

• 1/4 cup green onion, finely chopped

• 1 garlic clove, grated

• Garnish: Black salt, hot sauce and fresh chopped avocado

DIRECTIONS

1. Preheat oven to 375° F and grease a muffin tin well (no need to grease a non-stick muffin tin).

2. To a large mixing bowl, add all the dry ingredients and stir until completely well-combined.

3. To the bowl, add the water and stir until your mixture becomes pancake-batter-like. Add more water if your mixture is a bit too clumpy; only add 1 Tbsp. of water at a time.

4. Add the remaining ingredients to the bowl and stir until well combined. Do not over-stir.

5. Using a 1/4 cup measure, begin dolloping the mixture into each muffin tin.

6. Bake for around 30 minutes and remove from oven. Let cool for 10 minutes before removing from tins.

7. Enjoy with more black salt, hot sauce and fresh avocado!

NOTE:

This vegan recipe is incredibly versatile. You can swap out any of the veggies I used with the ones you have available on hand. You can also switch up the recipe flavour themes. For example, my version is a bit more Mexican-inspired, but why not make these with an Italian twist by utilizing tomatoes and fresh herbs like basil. You could also go to Greece by adding olives. Get creative!

Nutrition facts per serving Calories 100; protein 3 g; fat 5 g; carbs 11 g.

Mostly Vegetable Vegan Quiche

Discover a delicious, plant-based twist on the classic quiche

RECIPE BY MARK BITTMAN BURCU AVSAR & ZACH DESART

Mark Bittman is the author of more than 30 acclaimed books, including the How to Cook Everything series and the #1 New York Times bestseller VB6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health . . . for Good from New York, NY.

MARKBITTMAN MARKBITTMAN

Tofu is the obvious vegan stand-in for many recipes, but here a tart made mostly of vegetables is held together with just a little chickpea batter, which itself is delicious.Perfect for breakfast, brunch, or a light dinner, this quiche proves that comfort food can be wholesome and entirely plant-powered.

Serves 8

INGREDIENTS

• 1 recipe Savoury Vegan Pie Crust (below), fitted into a 9-inch deep-dish pie pan, chilled

• 2 Tbsp. olive oil, + more for top

• 1 onion, sliced

• Salt and pepper

• 1 1/2 lbs. chopped cooked vegetables (like broccoli, cauliflower, asparagus, mushrooms, corn, potatoes, or a combination)

• 1 cup chickpea flour

• 2 1/2 cups veg stock, or water

• 1/4 tsp. ground turmeric

SAVOURY VEGAN PIE CRUST

INGREDIENTS

• 2 1/4 cups all-purpose flour, plus more for dusting

• 1 tsp. salt

• 3/4 cup olive oil

• 8 Tbsp. ice water, plus more if necessary

DIRECTIONS

1. Prebake the crust (see the Pie Crust recipe). Start the filling while the crust is in the oven. When the crust starts to turn golden, set the oven temperature to 400°F. Cool the crust slightly on a rack.

2. Put the oil in a large, deep skillet over medium heat. When it’s hot, add the onion and some salt and pepper. Turn the heat up to medium-high and cook, stirring frequently, until the onion is soft and lightly browned, about 10 minutes; adjust the heat so it doesn’t brown too much or crisp up. Add the vegetables, stir, turn off the heat, and let cool slightly.

3. Whisk together the chickpea flour and 1 cup of the stock in a medium bowl. In a medium saucepan, bring the remaining 1 ½ cups stock to a boil with the turmeric. Slowly stir in the chickpea flour mixture. Once all the flour mixture has been incorporated, set the heat to low and continue to stir continuously until the mixture becomes thick and glossy, 2 to 3 minutes. Remove from the heat and stir in the vegetables.

4. Put the pie pan on a baking sheet. Spoon the filling (it will be very thick) into the crust. Bake until almost set, 15 to 20 minutes. Remove from the oven, brush with oil, and return to the oven until the top is golden brown, 3 to 5 minutes. Cool on a wire rack; serve warm or at room temperature.

DIRECTIONS

• Put the flour and salt in a food processor and pulse to combine. Add the oil and pulse until it is just barely blended and crumbly. If you prefer to make the dough by hand, combine all the dry ingredients in a large bowl. Use your fingers to work the oil into the flour mixture until it’s just barely blended.

• Add 8 Tbsp. ice water. Process for about 5 seconds, or mix by hand, just until the dough begins to clump together, adding 1 or 2 Tbsp. more ice water if necessary (or a little more flour if you add too much water).

• Divide the dough in half and put each half into a quart-size plastic zipper bag. Press the dough into a disk, taking care not to overheat, overwork, or knead the dough; use just enough pressure to hold it together. Freeze the dough for 10 minutes or refrigerate for at least 30 minutes before rolling. If you’re making a single-crust pie, freeze one disk for another time; wrapped tightly, the dough will keep for several months. Defrost it overnight in the refrigerator before proceeding.

• Sprinkle a clean work surface with a large pinch of flour. Sprinkle a bit more flour on top of the dough. Use a rolling pin to firmly and evenly roll the dough, starting in the centre and working outward, rotating a quarter turn each time to make an even circle. If the dough is too stiff, let it rest for a few minutes. Sprinkle a bit of flour on the dough and rolling pin as needed to prevent sticking.

NOTE: See this recipe at impactmagazine.ca for tips on how to prebake a pie or tart crust.

Nutrition facts per serving Calories 464; protein 9 g; fat 26 g; carbs 46 g.

• When the dough circle is about 2 inches larger than the pie plate and less than 1/8 inch thick, it’s ready. Roll the dough up halfway onto the pin so it’s easy to move, then centre it over the pie plate and unroll it into place. Press the dough into the contours of the dish without squishing or stretching it. Trim the excess dough to about 1/2 inch all around.

• If you’re making a single-crust pie, tuck the edges under themselves so the dough is thicker on the rim than it is inside; if you’re making a double-crust pie, leave the edges untucked for now. Put the pie plate in the fridge until the crust feels cool to the touch before filling or prebaking (see note) at least 15 minutes.

Recipe from How to Cook Everything Vegetarian: Completely Revised Tenth Anniversary Edition.

Hearty Harvest Stew

Packed with plenty of seasonal veggies, this hearty harvest stew is delicious and satisfying

RECIPE AND PHOTOGRAPHY BY KSENIA ROBSON

Recipe creator and passionate vegan lifestyle advocate at veganinyyc.ca in Calgary, AB.

VEGANINYYC

Warm up with a bowl of this autumn veggie stew, a comforting dish that celebrates the best of the season. Brimming with a colourful medley of fresh, seasonal vegetables, this satisfying dish is not only packed with flavour but also is nourishing and wholesome. Whether you're cozying up on a chilly evening or looking for a fulfilling meal, this is sure to leave you feeling perfectly satisfied.

Serves 4

INGREDIENTS

• 3 cloves garlic, minced

• ¼ cup vegetable oil (avocado works well here)

• 1 medium sized red onion, diced

• 1 large carrot, diced

• 2 celery stalks, diced

• 1 large parsnip, diced

• 8-10 baby potatoes, quartered

• ½ cup shelled peas (baby peas are best)

• ½ cup shelled corn

• ¾ cup white wine (sub veg stock if alcohol-free)

• ¼ cup flour

• 4 cups chicken-style vegetable broth

• Chopped fresh parsley, for garnish

• Croutons, for garnish

• Extra virgin olive oil, for garnish Nutrition facts per serving Calories 526; protein 8 g; fat 26 g; carbs 60 g.

DIRECTIONS

1. Heat a large soup pot over medium heat. Add the garlic and 2 Tbsp. of the oil, and wait for the garlic to cook, maybe a minute.

2. Add the onions, and cook until translucent, deglazing with a splash of white wine if needed.

3. Add the celery, onion, parsnip, potato and the rest of the cooking oil, mixing well to coat all ingredients. Continue to cook over medium heat until potatoes are fork-tender, about 10-15 minutes, stirring occasionally. As you continue to cook, ingredients will start sticking to the bottom of the pan, and as they do, continue to deglaze with the white wine.

4. Once potatoes are fork-tender, dust the flour over all ingredients, then stir well to incorporate. Continue cooking until flour at the bottom of the pan starts to brown, 3-4 minutes. Add vegetable stock in ½ cup increments, stirring well each time to prevent lumps.

5. Once all stock has been incorporated, continue to cook for a few more minutes, then remove from heat and cover. Serve immediately or allow to sit for a few more minutes if you prefer it a little thicker.

6. Serve garnished with plenty of fresh parsley, croutons, and a drizzle of extra virgin olive oil.

The Nuances of Training

Understanding the fitness journey of special populations

BY JESS SILVER

When most people train at the gym, their motivations often revolve around improving their physical health, strength, or confidence in their appearance. However, for individuals with disabilities—whether visible or invisible—fitness serves a much deeper purpose. For many, their training isn’t just about physical improvement but about sustaining both their physical and emotional well-being. The challenges they face in training and competition equip them with resilience that extends far beyond the gym.

Special populations often encounter mental health struggles and can feel isolated in gym settings, particularly when faced with discrimination and misunderstanding from able-bodied individuals because they may move or look different. Additionally, they must navigate exercises in ways that are suitable for their bodies, which may require modifications to typical movement patterns. For example, having to focus on compound relaxation techniques and motor recruitment to perform two simultaneous tasks, like sitting upright in a wheelchair while maintaining shoulder alignment during a modified snatch, can require complex adjustments. These exercises often come with additional dexterity challenges, such as learning new grip techniques. Moreover, the way others perceive them can impact their performance and self-esteem.

Many individuals with disabilities hold the belief that mainstream fitness and sports aren’t accessible to them. However, it’s precisely this perception that also motivates them to defy the odds. For these athletes, fitness becomes a path of self-discovery and renewed purpose—not only for themselves but for those around them. Through training, they realize that their limitations are often surmountable, and their strength can inspire others.

In the gym, those with physical challenges can turn adversity into strength, both physical and psychological. They often develop innovative ways to perform conventional movements. Take the seated deadlift, for example: wheelchair users must learn to engage their core, arms, and shoulders while holding a barbell or dumbbells, often adjusting their grip to accommodate their unique needs. For these athletes, working out becomes a creative process—one that requires them to trust their bodies, understand their limits, and continuously push the boundaries of what they can achieve.

Often individuals from special populations feel a responsibility to educate others, including fitness professionals, about the importance of movement and how it plays an important role in their overall health and quality of life. They aim to reshape how disability is viewed within the fitness industry, emphasizing that adaptive fitness is not just a necessity, but a path to a healthier, more fulfilling life.

The inclusion of these athletes training in mainstream facilities is vital—not only for their personal growth but for fostering community and driving societal change. By training alongside others, they can influence the improvement of adaptive equipment, the development of specialized programs, and challenge preconceived notions about disability. In doing so, they contribute to a more inclusive and accepting fitness culture that benefits everyone.

Adaptive fitness personal trainer and consultant, founder of Flex for Access, writer and disability advocate from Toronto, ON.

F IN D YO U R

training, self-guided workouts or both, Connexus people. Our endlessly configurable design can stand alone, in multiple bays, in back-to-back arrangements and beyond to fit your unique space and goals.

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