SportsXpress Lloydminster May/June 2014

May/June 2014 Volume 4 Issue 8

Border Blades skate towards personal bests

Split City Sonics soaring to success

CONTEST! Are you the SportsXpress Biggest Bobcats Fan? Check out page 10 for details

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thelineup

MAY/JUNE 2014 Lloydminster Edition

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editor’snote

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Welcome to SportsXpress, a magazine all about local sports — the players, teams, families, volunteers and fans. We publish real life stories on the full range of community sports and include all ages and skill levels. Every fan, parent, and sports enthusiast can participate by sharing their experiences with other fans.

We want you to make SportsXpress your magazine and www.LloydminsterSportsXpress.ca your website, by sending in your comments, story ideas, opinions, articles and photos. Get in the game with us and be connected with your local community sports!

Give us a call at (780) 871-0002 or email us at erins@lloydminstersportsxpress.ca.

– from the SportsXpress team

sportsfiles

teamprofiles

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Entertaining, informative and engaging articles on local athletes, sports and teams.

Rustlers 16U team take third in Sask. Cup Coach VanHereweghe back, alumni Harris returns Reapers rugby 10th anniversary

health&fitness

Informative articles on sports and fitness.

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Easy summer salads How to fight spring allergy symptoms Medieval torture machines or strengthening powershouses?

Pre and postnatal yoga InMotion spring update

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Profiling community sports in words and photographs.

Lakeland College Rustlers wrap up 2013-2014 LMBA Blues Softball program reaches new heights The ins and outs of the Border Blades’ season Split City Sonics stands for success Come swim with the Riptides

behindthebench

Tips, tactics and ideas are shared by athletes, coaches and fans.

17 | To finish is to win – starting out

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Lloydminster

Get in the Game!

Lloydminster and Surrounding Area

MAY/JUNE 2014 Check out our website at www.LloydminsterSportsXpress.ca Erin & Sheldon Stark erins@lloydminstersportsxpress.ca 780.871.000

PUBLISHER

Renee Papineau

EDITOR

Amy Ruston

GRAPHIC DESIGNER

Border Blades, Kathy Irvine, Lloydminster Bobcats, Lloyd In Motion, Lloydminster Minor Ball Association, Michelle Teasdale - Lloydminster & District Co-op, Midwest Food Resources, Reapers Rugby, Riptides Swim Club, Rustlers Volleyball Club, Pamela Sexsmith, Split City Sonics, To The Core Pilates Studio

CONTRIBUTORS

Border Blades, Fivepenny Photos, Kathy Irvine, Lakeland College, Lloydminster Minor Ball Association, Nicholas David Photography, Riptides Swim Club, Pamela Sexsmith, Split City Sonics

PHOTOGRAPHERS

Call your own shots!

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Editorial Contributions: Submissions are welcome from writers, photographers, athletes, coaches and individuals. Please contact the publisher. We assume no responsibility for unsolicitedmaterial. Contributors are responsible for obtaining all approvals for publication of photos and content prior to submission. All submissions may not be used. We may edit, publish, reproduce, distribute and archive submissions in any form or medium without any compensation. We are not responsible for lost or damaged submissions. Contents copyrighted. All rights reserved. Reproduction or transmission of any article, photograph or artwork in any form or by any means without permission from the publisher is prohibited. SportsXpress is published 6 times per year.

Sports ExpressMedia Inc. is committed to protecting your privacy as our customer. We may collect personal information only if it is required for the proper functioning of our business and only share this information with our business partners. The editors and contributors who write for Sports Express Media Inc. attempt to provide accurate and useful information and commentary. However the editors, contributors and Sports Express Media Inc. cannot and do not guarantee the accuracy of this information. We assume no responsibility for any actions or decisions taken by any readers based on the information provided. view & upload Photos • Video • Articles TM

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sportsfiles

Rustlers 16U team take third in Sask. Cup Article by the Rustlers Volleyball Club, Photos by Nicholas David Photography The Rustlers Volleyball Club 16U team is looking at the tail end of their season with optimism. The team, comprised of players from Macklin, Vermilion and Lloydminster, has been working hard at their three/week practices to solidify their fundamentals.

The team set goals for specific periods and decided, as a group, on the tactics to improve their play. The work is paying dividends.

The Rustlers started out the season with early 16U success at tournaments in Edmonton and Wakaw, SK, after which they turned their attention to pushing themselves at 17U Sask. Cup competitions in which they finished as Tier 2 Consolation Champions both times. Those challenges have forced the team to play at their best through entire competitions and have set them out as one of the top 16U clubs in Saskatchewan.

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match in a three set thriller. This put them into the Tier 1 semi-final to meet their rival Regina Cougars.

After going undefeated at the Camrose 16U tournament, the team returned home and hosted 22 clubs from across Saskatchewan at the 16U Sask. Cup. The Rustlers were placed in a pool with the top seeded and defending provincial champion Regina Cougars. The Rustlers didn’t let the numbers stand in their way, however, and knocked off the Cougars in two sets to come out of their preliminary pool in first place.

They moved on to post-preliminary pool play with other top prelims pool finishers.

The Rustlers continued to work hard and came out of this pool in first place. They then continued on into Tier 1 play.

Their next match was against Waldheim who had defeated them earlier in the year in the Wakaw final. This time around it was the Rustlers who found a way to win, taking the

The Rustlers fell to the Cougars in two close sets and moved on to the bronze medal match to play the Saskatoon JCVC. The Rustlers took the match in two sets and placed third overall.

The Rustlers now head into a series of 17U competitions and exhibition matches in preparation for the Sask. 16U provincials May 2-4 in Saskatoon where they will hold the third seed. They will wrap up their season at the Western Canadian Championships in Calgary on the May long weekend.

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health&fitness

Easy summer salads Article by Midwest Food Resources

3 Bean Salad

(Serves 12)

Ingredients

Midwest Food Resources has been offering a variety of programs in Lloydminster since 1998 including Fresh Food Box, Kids in the Kitchen and Collective Kitchens. If you wish to donate or join our programs call us at 306-825-2606 or email lloyd.mwfp@sasktel.net.

RECIPE COURTESY OF Midwest Food Resources

make it

• 1 can of each: chick peas, black beans and romano beans or green beans

1. Cut up vegetables.

• 1 onion, sliced and separated in rings

3. Prepare dressing in small bowl.

• 1 pepper diced

4. Place vegetables and beans in a large mixing bowl. Toss with dressing and serve.

Dressing: • 1/4 cup vinegar • 1/4 cup of oil • 1 tsp basil

• dash of pepper

2. Rinse beans in cold water, then drain.

• optional – 1 tsp sugar and salt

Quick summer meals can be a challenge, especially if you and your children are involved in activities or sports in the evenings. Here are two recipes to enjoy that can be prepared in advance. They will keep in the refrigerator for up to a week.

Marinated Mixed Vegetable Salad Ingredients

(Serves 16)

RECIPE COURTESY OF Midwest Food Resources

make it

• 8 cups mixed raw vegetables – broccoli, green onions, tomatoes, snap peas, grated carrots, celery, peppers, cauliflower are some suggestions (Let your children help choose the vegetables and they will be more likely to eat this salad) • 1 can black or other beans Dressing: • 1/2 cup vegetable oil

• 1/2 cup white wine vinegar

• 2 cloves garlic, minced

• 1/2 tsp salt

1. Cut up vegetables.

2. Rinse beans in cold water, then drain.

3. Prepare dressing in small bowl.

4. Place vegetables and beans in a large mixing bowl. Toss with dressing and serve.

Optional ingredients that can be added when serving this salad are 1/4 cup sunflower seeds, leftover cooked chicken, or crumbled feta or other grated cheese.

• 1 tsp dried thyme

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How to fight spring allergy symptoms

By Michelle Teasdale, BSc., Pharm., Lloydminster & District Co-op Pharmacist After a long winter, spring is finally here and with it comes the promise of many hours spent outside enjoying the warm breeze… but riding on that breeze is pollen.

Many susceptible people experience symptoms of itchy eyes or nose, sneezing, stuffiness and even worsening asthma control during outdoor activities due to pollen in the air. Pollen from trees and grasses floats through the air and can end up in the nose or eyes and trigger these symptoms by releasing allergy-stimulating proteins. As we head outdoors for springtime activities, there are a few important tips to keep in mind.

WORK

When it comes to allergies, the most important step is avoidance. If at all possible avoiding your triggers is always the best measure, but this may not be an option when planning outdoor activities. Avoiding the outdoors during high pollen counts and very windy days can be beneficial, and if you do spend time outside it’s important to change clothes and wash hair before bed to reduce pollen transfer indoors.

reduce symptoms of itchy, runny nose and sneezing, but may not be as beneficial for itchy and watery eyes or nasal stuffiness.

These symptoms are best treated with prescription medications such as allergy eye drops and steroid nasal sprays. Worsening asthma symptoms generally require an adjustment of prescription medication regimen, and therefore should be discussed with your physician or pharmacist.

If symptoms occur, there are many over the counter measures available to treat allergies at your pharmacy. Medications for allergies generally work better if started before known allergy season and if taken on a regular basis. Regularly using saline nasal sprays/rinse can flush the allergens from the nose and reduce allergic symptoms. Once a day non-drowsy antihistamines can also

Allergy to pollen may not be avoidable during this time of year, but you can minimize symptoms to help you to enjoy outdoor activities. Avoidance is most important, but if symptoms do appear, over the counter antihistamines and prescription steroid nasal sprays are the treatments of choice. Don’t let allergies get in the way of enjoying the beautiful spring weather!

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health&fitness Medieval torture machines or strengthening powerhouses?

Article submitted by To The Core Pilates Studio

Pilates has become an overused word in the fitness industry. Many people use it to describe core or abdominal work done on the floor, but Pilates is much more than that.

Founded on distinct principles that set it apart from any other exercise system, it requires 100’s of hours of training to teach and a lifetime to master. Integrating small props as well as large equipment adds not only variety to the exercises, but an increase in cardiovascular work, strength training and further enhances flexibility.

The earliest Pilates machines were created for hospital patients in the early 1900’s, and were fabricated from bed frames and bed springs used as resistance. First used for rehabilitation of wounded soldiers during WW1, the exercises were designed to use the body and mind in harmony. Today’s equipment, like the Reformer, Tower and Cadillac, are modern versions of these early machines.

The Reformer More than 100 exercises can be completed on the most popular piece of Pilates equipment known as the Reformer. Its system of springs and pulleys work the muscles while the user slides in any position on a gliding platform, making it fun to use.

The instability of a rolling carriage with the springs set at different levels of resistance provides all kinds of stability challenges that develop core strength and promote better balance. This machine gives the user a zero-impact muscle stretching and toning workout that is joint friendly, making it a great choice for older adults or anyone recovering from a joint injury.

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The Reformer offers all the famous benefits of Pilates including overall strength, flexibility, coordination, and balance. These skills lead to daily life improvements like better posture, graceful and efficient movement, and for many, relief from pain associated with physical imbalances such as back pain. The adjustable springs promote progressive resistance exercises, which develop lean strong muscles without adding bulk.

The Tower This tabletop machine is a variation of one of Joseph Pilates original apparatus.

Resembling “the rack”, there are over 80 exercises that can be done on this piece of equipment alone. Using the fixed bars, levers, springs and straps stretch the entire body, releasing muscle tension and promoting flexibility. It also challenges the core, shoulder girdle, back, arms and legs to enhance anyone’s workout from the Beginner to Advanced student. Although not as widely known as the Pilates Reformer, the Pilates Tower gives many of the same benefits during a session or workout.

While mat classes are the foundation of Tower work, the real benefits of Pilates come from working with the resistance and range of motion that the tower provides. Its springs, bar and loops add variations and allow the student to have a greater sense of utilizing stabilization and control. Through use of the Tower, students improve muscle firing patterns which can then be carried back to exercises performed on the floor.

Stability Chair Like the reformer, the Pilates chair is another of Joseph Pilates’ resistance exercise machines. The Pilates chair is basically a box with one side that can be pressed down against the resistance of springs, like a large pedal. More than 70 strengthening exercises can be done on this machine in a seated, standing or lying position. Four springs create adjustable levels of resistance to give you a

progressively difficult workout as your muscle strength increases. This machine develops neuromuscular coordination as it strengthens your lower back, abdominals, shoulders and buttocks. It’s particularly effective in rehabilitating injured or strained muscles.

Ideal for students who must remain seated or standing, the chair provides a total body workout while focusing on stability and balance of the muscular system. While stability chair workouts typically focus on the legs and torso, the split-pedal chair is adjustable to train other muscle groups as well, including arms, back, chest, and more.

As a result, users can achieve upper and lower body strength and conditioning during every Pilates workout. Plus, the chair’s smaller base of support and dual pedals allow for movement in all directions, including single or double leg or arms, as well as alternating sides. This helps improve stability and overall balance.

Ladder Barrel The Ladder Barrel looks like it belongs on a children’s playground, with a four-rung ladder extending upward parallel to a rounded half barrel. The exercises on this machine isolate and workout the deep postural muscles that don’t ordinarily get any exercise. This barrel challenges and strengthens your core abdominal muscles while increasing your mental focus as you concentrate on doing the correct movements. It also stretches the spine, which helps to relieve tension and promote relaxation. The ladder barrel allows you to exercise your core in ways you never have before, stretching out your body in ways you can’t on a mat or with a trainer. There are a variety of exercises that can be done with this unique piece of equipment.

Matwork The foundation of all Pilates exercises is the Matwork. Pilates principles include control, fluid movement, breathing, concentration, stability and postural

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alignment. Joseph Pilates was also ahead of his time in his teachings about the “powerhouse,” which we now call “core muscles.” He believed that every exercise required core engagement, which is activated by proper breathing. Pilates instructors advise students to exhale during the flexing movements phase of the exercise.

Exhalation causes the deep core muscles to press against the diaphragm to expel the

air, causing a deeper core contraction.

exercises.

If you’ve never tried Pilates, then now is the time. Improve your health and well being by creating strength in yourself from the inside out! To The Core Pilates Studio provides highly personalized, expertly specialized Pilates instruction for all of your fitness needs. Contact Donna, a trainer with over 25 years of fitness experience to care for your fitness needs. Call 780-808-4144 to register or visit us online at tothecore.ca.

The Pilates mat exercises enhance postural alignment, coordination, strength and flexibility. The technique uses a systematic approach, which sequences exercises to create muscle balance as well as balanced postural alignment. Small props such as BOSU, stability ball, toning balls and the fitness circle are added to Matwork in order to provide an additional strengthening and coordination component to the

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teamprofiles

Coach VanHereweghe back, alumni Harris returns Article by Lloydminster Bobcats, Photos by FivePenny Photos

members of last year’s roster eligible to return for the 2014-15 season.

Marketing Director, and will be very handson with the team’s hockey camps, alumni programs and community initiatives, among other tasks. Harris played 176 games collecting 133 points for the Bobcats over three seasons, and was named the team’s MVP in 2010-11 and 2011-12.

Moving forward, VanHereweghe will be making decisions regarding his 2014-15 hockey operations staff in the coming months. Associate Coach Kyle Tapp is stepping away from the Bobcats to pursue other hockey interests. Trainer and Equipment Manager Kim Fleming will also not be returning for the 2014-15 season. The Bobcats would like to thank both of these individuals for their success and commitment to our organization, and wish them both the best of luck in their future endeavours.

Coach Garry VanHereweghe is returning as Head Coach and GM for the 2014-15 season The Bobcats are pleased to confirm that Garry VanHereweghe will be back as the team’s Head Coach and General Manager for the 2014-15 season.

VanHereweghe’s return comes on the heels of a very successful turnaround season that saw the team go from a last place finish in 2012-13, to a third place finish in 2013-14 and a Game 7 playoff elimination by one of the CJHL’s top-ranked teams. VanHereweghe will return for his second season with the team following a nomination for AJHL Coach of the Year in his first season, and has 17

For information on how to get your company involved in the broadcast, please contact Malcolm at 780.871.0900. Fans are reminded that season tickets are now on sale. Please visit lloydminsterbobcats.ca for more information.

The Bobcats are also excited to announce that alumni Kyle Harris will be rejoining the organization in a marketing role that will see the former assistant captain handle play-by-play duties for the Bobcats.

Harris, who graduates from NAIT’s Radio & Television Program (specializing in radio), will lead the team’s new partnership with 95.9 Lloyd FM to broadcast all Bobcats’ regular season and playoff games on-air through the radio station in 2014-15. The former league all-star will also join the Bobcats as the team’s

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teamprofiles

Lakeland College Rustlers wrap up 2013 – 2014 Article and photos by Lakeland College Rustler Athletics The door has closed on the 2013 – 2014 Lakeland College Rustlers athletic season.

The year culminated with Rose Valley Saskatchewan product Ashley Lange being named the Lakeland College Female Athlete of the Year for a second consecutive season, and Basketball standout Emmanuel Jones taking away the Male Athlete of the Year honors.

In total, 187 student athletes competed for the Lakeland College Rustlers in the sports of curling, cross country running, volleyball, basketball, soccer, futsal, rowing and rodeo over the athletic season. Student athletes from Ontario to British Columbia, the United States and Mexico, as well as a number of local student athletes, represented the Rustlers in their chosen sport.

The Rustlers found success in competition in the 2013 – 2014 season as the rodeo program returned home with four championship buckles, as well as the top cowboy and cowgirl in the Canadian Intercollegiate Rodeo Association.

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The women’s Novice 8 rowing crew once again won not only provincial Gold, but Western Canadian Gold as well. The men’s and women’s Futsal teams both returned home with provincial silver medals, and the majority of the other Rustler teams made the playoff rounds in the extremely competitive ACAC. In his opening remarks at the annual awards night, coordinator of recreation and athletics Alan Rogan noted that the Rustler student athletes had been successful in the classroom, competition and community. This includes 40% of student athletes with at least a 3.0 GPA in the first semester, as well as athletes receiving Provincial and National recognition awards. Rogan made a point of commending the athletes and coaches for their efforts in the surrounding communities where they spent over 2,200 contact hours volunteering in schools, teaching camps, coaching youth teams or just speaking with young children about the importance of applying themselves to whatever they do in life.

With the competitive season over, the coaching staff have turned their attention to recruiting student athletes for the 2014 – 2015 season and spending a significant amount of time talking with a number of student athlete prospects. Rustler athletics staff are busy planning events for the upcoming year including; • May 10 - Lakeland Runaway in Vermilion: includes a half marathon, 10 km run and walk, 5 km run and walk as well as a 2 km kids run.

• July and August – Summer sports

camps (Basketball and Volleyball) in

both Vermilion and Lloydminster.

• October 24 – 26, 2014 – Lakeland

College will be hosting the ACAC

Men’s Soccer Championships in Lloydminster.

More information about Lakeland College Rustler Athletics can be found at www.gorustlers.ca.

LloydminsterSportsXpress.ca

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teamprofiles

Reapers rugby 10th anniversary Article by Jo Tischowsky 2014 marks an important year for the Lloydminster Reapers RFC, as the club has achieved 10 years as a rugby club. An Anniversary Celebration is planned for the weekend of June 21, 2014 to commemorate the last decade of Rugby.

The activities begin with casual golf Friday night. The Saturday events will follow the mini rugby windup, and start with some fun women’s and men’s rugby games open to all past and present Reapers. The day will conclude with a supper, program and dance at Rolling Green Fairways.

We hope that all previous members will join in the party to reminisce with teammates, coaches, referees, sponsors, and club supporters. Tickets are $25/each, and the Alumni committee requires your RSVP along with payment by May 31. Please contact any executive member or Cathy Bolton (cathy.mitchell77@gmail.com) to get your tickets or for more information.

The Reapers Rugby club gladly invites anyone, whether new to the sport or a seasoned veteran, who wishes to join in on all of the fun we have planned for this year.

Lloydminster

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Last year was an interesting one with the highlight being a trip to VEGAS 7’s where we competed in the invitational, as well as cheered on our fellow Canadian Players in the international level tournament.

In 2014 The Reapers women continue their efforts to help further Rugby camaraderie within Lloydminster and the surrounding area. So far this year we have visited Lethbridge for their annual Trolls fest tournament and plan on competing in tournaments in Edmonton, Calgary and BC. We continue to grow our relationships built in previous years in games against Lashburn Lucky (the fabulous Lashburn Highschool team we are very proud to support in travelling to New Zealand in the following season!), Cold Lake Penguins, and Saskatoon Kirin both home and away. We also look forward to rooting on some local players who plan on trying out for the national level Manitoba/Saskachewan team this year, and wish them all the best.

meeting in the offseason, the men have decided to withdraw from the North Saskatchewan League for a year to focus on increasing player numbers which were diminished by the end of last season. This doesn’t mean the men don’t still plan on fielding a competitive squad this year, but feel that development of young and new players would be more easily accomplished through playing exhibition games and social tournaments.

An influx of new players has already started with various levels of experience as the men and women’s squads ran some indoor trainings. With outdoor training now starting, the men are hoping to see more interested and eager new faces show up to give rugby a shot and play in their 10th season.

The upcoming 2014 season for the Lloydminster Reapers men is one of rebuilding and development. After a lengthy

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LMBA Blues Softball program reaches new heights Article by the LMBA Blues Softball program brought out an increase in the Blues

competitive program where, for the first time, the Blues will field a second rep. team in both the U10 and U12 age groups.

These new squads will join the U10, U12 and U14 “A” teams on the fields as well as the U16 “B” team.

The Lloydminster Minor Ball Association’s Blues Softball Program is bursting with activity this spring. With unprecedented growth in the program, particularly in the younger age categories, the future is bright for softball in Lloydminster. The Blues have been hard at work indoors since February, and will add at least a sixth City League team in the U10 Division as well as a third team in the U12 Division. Those numbers have also

The U12 and U14 “A” teams will take part in the Girls Prairie League starting in early May with a stop in Lloydminster on the May 31st weekend. The U16 “B” team will take part in the Lloydminster Ladies League and four tournaments. The U10 Blues teams will participate in tournament and exhibition play. All Blues competitive teams will take part in their respective Alberta provincial championships in July. Many of the Blues players already hold provincial championship medals and will be looking to add to their collection this summer.

A number of Blues players will also form part of the Zone 7 team at the Alberta Summer Games in Airdrie in late July.

This is the most depth in numbers and talent the LMBA has fielded in quite some time, bolstered by the likes of 2013 GPLS all-star U14 pitcher Lauren Pollard, U16 second base player Bailey Kohlman, U10 “A” provincial champion pitchers Emma Minish and Erin Willard and many more.

The program wouldn’t be where it is today without the hard work of a large number of volunteer coaches and organizers at all levels with the City League, Blues Competitive Program, Fall Ball, Winter Camp and other special events. These volunteers put in many hours to make sure that the teams are well prepared, well equipped and look great out on the field to represent the Midwest’s largest softball program.

Many of the coaches grew up playing ball with the LMBA and are now bringing their children back to the organization that gave them their love for the game. Having former National Team members, like Shelley (Thiessen) Revering, sharing their knowledge with the coaching staff brings out the best in the players.

The Blues players can’t wait to leave the confines of indoor training and head out onto the fields in early May when City League play with the surrounding communities kicks off and concludes with the Universal Industries tournament on the June 21st weekend. The Blues rep. teams will start play in early May as well, and the season will conclude with the U14 “A” Blues hosting the best in Western Canada at the Legion Ball Park on the August long weekend.

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teamprofiles

The ins and outs of the Border Blades’ season Article and photos submitted by the Lloydminster Border Blades Speed Skating Club The first three months of 2014 for skaters with the Lloydminster Border Blades Speed Skating Club began in January at the Canada Cup #2 in Calgary where both Jenna Merth and Ryan Dodyk set personal records. Jenna also competed in the North American Championships later in the month.

The Alberta Indoor Long Track

Championships also took place in Calgary during of this frosty month. For Calista Ehle, Rayel Green, Shaye Holzinger, and Kyra Williamson, it was the first time setting a blade on the fastest ice in the world.

Sarah St. Marie posted personal bests in all four distances, and Ryan Dodyk set the second fastest 100m opener (the first 100m of the 500m race) at 10.88s.

Jade Langenfurth represented the Border Blades in Saskatoon during the Canadian Junior Long Track Championships, rounding out an action packed month with a personal best for her 1500m.

February turned to short track as skaters competed in the Alberta Winter Games in Canmore. The weather was not a deterrent for fun and laughter though, especially when many huddled together on the podium to collect their bling. Congratulations to Jade

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Langenfurth, Kyra Weidmark, Emma Stephens, Paige Jory, Shaye Holzinger, Kyra Williamson, Brooke Jory, and Lisa St. Marie for your excellence in teamwork during the relay. It was also an extra treat to have his Hon. Richard Starke, present the medals to these fine young skaters.

Next on the competition list, 12 skaters from Lloydminster headed down to Calgary for RU Fast. Gabe Wennekamp got his first taste of competing in an out of town meet, and walked away with silver for his division.

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1000m times from January. The times for their 500m races qualified them for the 2014-2015 Alberta LT Development Team.

Our club wrapped up the season with our final mini-meet. The club also bid farewell to the most senior member of the club, Ryan Dodyk, who will be off to the University of Alberta in September. The meet ended with a slip and slide, where kids skated as fast as they could and dove into a pool of water on the ice. Great fun!

The season wrapped up with eight skaters going to the Canada West Short Track Championship in Lethbridge at the end of March. Emma Stephens took home bronze for her division.

Many skaters also had an opportunity to get their picture taken with Olympian Denny Morrison. Denny had just recently returned from Sochi, and everyone greatly appreciated the time Denny took to stop and

talk with our young aspiring skaters.

Ryan and Jenna returned to Calgary in mid-March to compete in Canada Cup #4.

Both of them took almost 4 seconds off their

For more information about the highlights of our season and upcoming events, please visit our website at borderblades.ca or follow us on Twitter @borderblades

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behindthebench likely to run out of gas too soon. A quiet, controllable, horse with less talent for speed may get you further in the long run.

To finish is to win – starting out Article and Photos by Kathy Irvine Horse riders look forward to spring and the rituals that come with it. Shedding blades come out, saddles are dusted, and all the toys bought on-line over the winter are finally to be used.

While recreational trail riders are peeling off winter clothes so they can swing into the saddle, endurance riders have been facing the elements for weeks. A big arrow on their calendar is aimed at the first ride of the season, which sets the stage for their training program.

This scenario tends to be discouraging

to some who may want to try out the sport.

That, and the fact that they must own and Arabian horse that they have to ride far and fast until both horse and rider are exhausted and sweaty. In reality, many experienced endurance riders have never done those things. While it’s true the “race” is about fitness, there are other considerations.

Let’s say competition day has arrived and you are about to take on your first Novice (<40km/ 25mi) or Limited Distance (>40Km /25 mi) ride. If you have a horse that “pulls your arms out of their sockets” and think he might be a good prospect, you might be interested to know that horses that sweat excessively from stress or speed are

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Train your horse to camp overnight. This is not as hard as it seems. Practice at home goes a long way to help both of you have a restful night. Some containment systems include panels, electric fence, hi-ties, tie to trailer, etc. Preparation is the best tool to find what’s best for you and your horse.

The most important nutritional requirement is water. Encourage your horse to drink at every opportunity in camp, on the trail and at the vet checks. Let him drink until he is satisfied.

Exercising horses need roughage to help get the gut going. A veterinarian will be checking your horse for gut sounds.

Gut sounds can be kept up by grazing occasionally along the trail. At a 40 km ride, all the energy (calories) he needs will be in the grass. At the vet stops, a nice treat like beet pulp or a sloppy mash with carrots will tempt him and keep up moisture levels.

Teach your horse to stand quietly for the vet. The vet will go through several checks to assess hydration (skin pinch), heart rate (stethoscope), capillary refill (gums), jugular refill, and soreness in back and loin area, sometimes even take temperature. This all can be done in a few seconds if your horse is used to being handled.

Teach him to trot for the vet. A good trot-out allows the vet to accurately assess lameness or stiffness. The trot lane is about 125 feet long. It’s a good idea for the rider to be fit enough to trot his horse out and back with some energy and with a loose lead.

Look after yourself! Take a water bottle or two and start drinking soon whether you feel thirsty or not. If you mix half with your favourite sports drink it will better absorb into your system and encourage you to drink more. Your hydration is vitally important at the end of the day when you still need enough energy to take care of your horse.

These basic tips will help you to make your first Endurance competition a satisfying experience.

If you want to discuss any aspect of endurance riding contact me, Kat Irvine at kirvine@mcsnet.ca.

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health&fitness

Pre and postnatal yoga Article and Photos by Pamela Sexsmith

Prenatal yoga Prenatal Yoga is a great alternative to a regular fitness program. Safe, effective stretches, along with deep breathing and relaxation techniques offer an ideal way to stay in shape during your pregnancy for you and your growing baby. Sharing a prenatal yoga class and this unique life-journey with other pregnant women is an intensely rewarding experience. In Prenatal Yoga we have a saying, â&#x20AC;&#x153;what happens in yoga, stays in yogaâ&#x20AC;?. This translates as a safe space where pregnant women can really open up, share emotional highs and lows, ask questions and enjoy each others company.

Inspired by Hatha, Restorative and Flow Yoga, we focus on opening the hips and stretching the lower back, helping to ensure a smoother pregnancy and an easier childbirth. Yoga teaches focused breathing techniques that can help you cope during the physical demands of labor and childbirth, delivering an optimum supply of blood, oxygen and nutrients to the developing baby. With prenatal yoga, you become more flexible, your muscles more

toned, and your balance and circulation greatly improved.

Prenatal yoga poses help reduce swelling of the legs and ankles, and tends to speed up labor by strengthening the muscles of the pelvic floor. Muscles that are kept strong through your pregnancy will have the ability to return to normal far more quickly after childbirth.

Postnatal yoga Postnatal Yoga offers a unique opportunity to bond and have fun with your baby, while regaining strength, tone and flexibility after childbirth. It also allows you to connect with other new moms, share ideas, stories and information. Best of all, you can create new friendships with other young women who have everything in common with you.

Gently easing into a postnatal yoga practice (especially if you took prenatal yoga) helps heal the physical, emotional and spiritual stress associated with pregnancy and birth.

Doctors recommend that you wait six weeks (eight after C-section) before starting

your first postnatal yoga class.

Having just gone through childbirth (the mother of all experiences), new moms deserves all the help and support they can get. They often spend so much time and energy focusing on their babies that they tend to neglect themselves.

Encouraged to relax and refocus on your own needs during a gentle, supportive yoga practice helps you to refocus, relax and heal.

Feeding, changing, bathing and carrying a newborn around (especially in a heavy car seat) can further strain the shoulders, upper and lower back.

New moms are encouraged to focus on strengthening the core, realigning the spine and opening up the shoulders with warmups, stretching and Sun Salutations.

A new mom also has to deal with the stress of around-the-clock feedings and a total lack of sleep. Taking time for Savasana (a complete relaxation at the end of class), is a good way to rediscover balance in your body, mind and spirit. A great postnatal yoga class will send mother and baby home, relaxed and rejuvenated.

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teamprofiles Split City Sonics stands for success Article and photos by Split City Sonics The Split City Sonics track and field club had a very successful 2013-2014 indoor season. With a record number of athletes in the main club and in our younger Run, Jump, Throw club, athletes were busy training and attending meets in Edmonton and Saskatoon.

Training started in October and wrapped up with Provincials in March. Kennedy Larre and Mackenna Leslie were honoured at an Athletics Alberta banquet as two of the top PeeWee and Bantam athletes for the 2013 season.

hurdles; Bailey Steier: 1st in Shotput, 3rd in Long Jump, and 5th in the 150m; Brodee Miller: 1st in High Jump.

The outdoor season is now underway, and athletes are preparing for their school, city championship, district, zone and high school provincial meets. Athletes are also gearing towards many Athletics Alberta meets in St. Alberta, Calgary, Sherwood Park and Edmonton.

We will also have a number of athletes competing for Zone 7 at the Alberta Summer Games in Airdrie at the end of July. In addition to provincial Athletics Alberta meets, some of our athletes are vying for spots on Team Alberta to compete at the Western Canadian meet as well as Legion Nationals in August.

We will be hosting our annual Hershey track and field qualifier meet this spring,

open to all kids from Lloydminster and surrounding districts. Athletes must place in the top three in at least one event to earn a spot to qualify to compete at Hershey Provincials, June 21st in Edmonton. Please check our website for more information on the meet date and how to register. This meet is free of charge and is open to kids ages 9-14.

For more information on the club, please visit the website: http:// splitcitysonics.com/ or email the club at splitcitysonics@gmail.com

Our head coach Karl Meissner, and assistant coaches Robyn Milne and Aaron Rawlake, were working hard to prepare all age groups in their various track and field events.

While emphasizing personal bests for all athletes, we would like to also acknowledge some notable Alberta provincials rankings for the indoor season. Nicole Torpe: 2nd in Alberta, 9th in Canada in Long Jump, 6th in 60m hurdles; Caitlyn Anhorn: 6th in Shotput; David Erasmus: 3rd in Shotput; Bailey Tyler: 1st in Alberta, 8th in Canada in High Jump; Taylor Wilson: 2nd in Long Jump; Dayenera Ewen: 2nd in Pentathlon, 5th in High Jump; Mackenna Leslie: 1st in 60m hurdles, 1st in Shotput, 2nd in high jump, and 2nd in Long Jump; Kennedy Larre: 3rd in 60m hurdles, 3rd in Long Jump, and 4th in the 60m; Gavin Miller: 4th in High Jump, 6th in the 60m

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Come swim with the Riptides Article by Lloydminster Riptides Swim Club The Lloydminster Riptides is a competitive swim club dedicated to assisting children and young adults in obtaining their goals in competitive swimming.

The Club has been around for many years, and has undergone several changes throughout that time. It has grown from a club of 10 dedicated souls wanting to swim fast, to a club of over 40 who still want to “swim fast”.

Their need for speed and swimming fast has led members to not only local meets, but also to various levels of provincial and national meets. We are extremely proud to say that our swimmers have been in the pool competing with future Olympians!

week. This escalates to 5 swim times a week of 2 hours a day, plus additional dry land training. The progression through the club to the highest levels is not dependent upon age, but rather on development and desire of the individual swimmer. Not only do they have to exhibit willingness in the pool to train and excel, but also at the meets where they challenge their own skills against other clubs.

The swimmers competing at the provincial and national level are often competing against swimmers who have twice the “pool time” and dry land training time that our swimmers have. The fact that our swimmers are challenging these other clubs is a true testament to the quality of the swimmers themselves and the quality of11:43 the coaching.

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To obtain this level of competitiveness, there are several factors. First and foremost is an incredibly dedicated coaching staff.

This has grown and changed over the years with retired Riptides coming back to coach.

Our coaches themselves have competed at national and international levels. Their dedication is not only at the pool, but also at the 25 or more weekend meets in a year away from home. This is to help the swimmers to continuously improve.

They also attend educational seminars to hone their coaching skills and provide the swimmers with the best opportunities available. We then add to this lesson planning for each swimmer and personalized individual coaching focusing in on each child’s needs, personalities, skill set and level of desire. Our coaches show strong leadership both on and off the deck.

We then must turn to the swimmers themselves. The programs start for swimmers as young as 7 until young adults.

The initial swim time is two swim sessions a

None of this of course occurs without a vibrant parent group who supports and encourages all swimmers in their goal. This parent group has continued to expand the opportunities for the swimmers. This year that expansion included the first ever team bus trip to a meet. The success of the club has been noticed on the provincial level with invitations to national and overseas training camps for the swimmers.

The club is dedicated to providing to all swimmers who want to “swim fast” the opportunities, training times and coaching needs to achieve their dreams!

If you are interested in joining our Club, please contact us at this email: lloydriptides@hotmail.com

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Phone: 306.820.4532 LloydminsterSportsXpress.ca

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health&fitness

InMotion spring update Article by Lloydminster In Motion

After school program wraps up for the year Another successful year of the in motion After School Program wrapped up at the end of March. Around 140 kids in grades 1 – 6 from Lloydminster Public School Division participated in the 18 week program.

The After School Program has run for the last 4 years as a partnership between the Lloydminster Public School Division and Lloydminster in motion. The program is based on evidence that keeping kids active during after school hours is essential to keeping them healthy.

The program starts as soon as the kids arrive at the Servus Sports Centre from each of their elementary schools, chauffeured in style on a LPSD bus. The kids are provided with a quick snack to ensure they are able to enjoy their time in the field house without being hungry. Once the kids are done their snack, they go to the change room designated for their school and grade level to drop off their backpacks and jackets.

The next stop is the field houses.

Encouraged by volunteer activity leaders, the students are active for an hour through organized recreation such as; cooperative games, parachute activities, sports, or

spontaneous free play.

This year the students were offered the opportunity to learn rugby and hockey thanks to the Lloydminster Rugby Mini’s Club and the Lloydminster Bobcats. Thank you to both organizations for their support.

The students who attend the after school program pay a fee to attend, however the fees collected do not cover all the costs associated with the program. The 2013/2014 program was financially supported by the Community Initiatives Fund. Without the support of programs such as the CIF, the after school program would be unable to run.

Return of puddles to run & jump in Spring offers a variety of opportunities to be active, so make sure to find some time each day to be so. A quick poll suggests the top five ways to be active in the spring are: 1.

2.

3.

4.

5.

Bike riding Jumping in puddles Cleaning the yard Playing in neighborhood playgrounds Walking in neighborhood parks

What is your favorite way to be active this spring? Let us know on twitter @ lloydinmotion

So many great events to keep you active Are you looking for a new challenge to get you excited about being active? The Midwest offers a multitude of events designed to get you moving. There are so many great events right in our region, so there’s no need to drive to larger centers to be part of the action! Here is a brief highlight of a few of your options:

• Lloydminster Muck Run – a 5KM route with obstacles and muck to keep you moving and challenged! (Facebook: Lloyd Muck Run) • Lashburn Prairie Bog Jog – a 5 KM route with obstacles, mud holes and a mud slide that will guarantee you a muddy good time. Also offers a 2 KM Jr. event for kids 10 – 16 years old. (Facebook: Prairie Bog Jog – Lashburn) • Hillmond Zombie Mud Run – a heart stopping race through the obstacles and mud while being chased by zombies! (Facebook: Hillmond Zombie Mud Run) • Lloydminster Triathlon – for the first time in Lloydminster! The event has a Kids of Steel, Sprint and try-a-tri events. (http://lloydminstertri.ca/) • The Color Within 5K Run – a 5KM run that includes color bombs that will make the run a burst of color around every turn. (www.beafisher.com)

Fast Fact: The after school program uses between 30 – 40 volunteers throughout the duration of the program. Most are LCHS students and many attend every day of the program. This program would not be successful without them!

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