YEG Fitness - July/August 2015

ISSUE 7 July/Aug 2015 WWW. YEGFITNESS .CA

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For advertising inquiries, contact info@yegfitness.ca No part of this publication may be copied or reprinted without the permission of YEG Fitness.

The fitness and nutritional information in this publication are not intended to replace professional medical advice. Readers are encouraged to consult a health professional before beginning or changing in their fitness or nutritional activities. Opinions expressed in this publication are those of the contributor and not those of YEG Fitness or its employees and associates.

Advertising in this publication does not indicate an endorsement by YEG Fitness.

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EDITOR’S NOTE Summer is well underway in beautiful YEG and there’s so much to see and do in Festival City. It’s that time of year we really get to enjoy the outdoors with family and friends. Whether it’s a marathon or 5k fun run, bike tour through the prairies or mountains, or running in an obstacle course, Edmonton has it all nearby and it’s one of the great things about living here.

We’ve been bringing our readers the best in fitness and wellness over the past year and were honored to have received the YEGGIE Award for Best in Fitness & Health for 2014.

We certainly didn’t create YEG Fitness for the awards, but it’s appreciated to be noticed for what we’re doing. There’s so much to showcase in our city and this month we bring you more great things to do in YEG.

TJ SADLER Editor tj@yegfitness.ca (780) 504 - 7428

We’ve featured a number of Edmontonians on our covers over the past year and as we celebrate our first year of the digital magazine, we revisit some of our best stories. We’ll catch you up on how past cover models like Jelena Mrdjenovic and Cody Yano have been doing. See our very own Plouffe sisters in Edmonton in August as they set their sights on helping the Canadian National Women’s Basketball Team qualify for the Rio Olympics in 2016.

This month’s cover model is none other than the voice behind the Jason Gregor Show on TSN 1260. He shares with our readers how he keeps fit and how lifting weights keeps him mentally focused to carry on all of life’s responsibilities including work and being a husband and father.

JOEL VERHAGEN Designer joel@yegfitness.ca

We’ve got an inspiring story about how one local athlete turned defeat into success. Case Francisco didn’t let a serious injury end his pursuit of fitness. It caused him to become an awesome Muay Thai Kickboxer by focusing and committing to his craft.

Summer isn’t just for the adults. There are lots of great ways to keep the kids active outdoors instead of staying in the basement playing video games all summer. The city’s Green Shack program is back offering residents programing for their kids every day during summer break. After a day in the park, why not take the kids to enjoy the city’s Food Truck scene as we check out some of the best for you and share what’s trending this year.

We’ve got great things coming as we launch into our second season of the magazine. Things are going to change in the New Year as we bring you a whole new YEG Fitness, but the one thing that won’t change are the same great stories featuring ways for you and your family to stay fit and healthy.

-TJ

CHAN RIN Photographer chan@yegfitness.ca

ACCOUNT MANAGERS

Jenise Kropp Kailey Robinson Jeff Law

Road to Conquer Cancer Aug 8-9

The 2015 Enbridge Ride to Conquer Cancer benefiting the Alberta Cancer Foundation is an epic, two-day cycling event spanning over 200 kilometers.

Join them on August 8-9, 2015 for the Ride of your life!

Register at http://ab15.conquercancer.ca/site/PageServer/?pagename=ab15_reg_now

WTS Triathlon - Sept 5-6

Open to all abilities! Come take in Canada’s premier triathlon festival, September 5-6 in Edmonton’s Hawrelak Park. Participate in the open age group races in a try-a-tri, sprint or standard distance triathlons, and stay to cheer on the world’s elite triathletes as they compete in the penultimate race on the World Triathlon Series Calendar. Try-a-tri: 300m swim, 5km bike, 2.3km run Sprint Triathlon: 750m swim, 20km bike, 5km run * *Age group National Championship, 2016 World Championships Qualifier: 10 slots per age group. Standard Triathlon: 1500m swim, 40km bike, 10km run ** ** 2016 World Championships Qualifier: 3 slots per age group.

For more information, visit http://edmonton.triathlon.org

Tour de l’Alberta - Aug 9

2015 marks the 21st edition of Alberta’s largest, most popular single day cycling event! It will be a day to enjoy a spin through the pretty Francophone towns of Alberta and the scenic vistas of rural Alberta. Last year over 1,500 people experienced the beauty of bright yellow canola fields, the gentle breeze of a summer day, and the camaraderie of their fellow cyclists and volunteers. On this day, the clock doesn’t matter - the main goal is to have fun! You have your choice of four different routes: a Family Fun Ride, 50 km, 100 km, and new this year: 160 km. Whichever one you choose, you can expect a fully supported ride with snacks and beverages at rest stops, SAG (support and gear) help if you need it, and a post-meal celebration dinner.

This year the Town of Morinville has partnered with the Edmonton Bicycle and Touring Club to organize what will be the best Tour de l’Alberta yet!

Register at http://www.karelo.com/register.php?BID=502&BT=10&Ev=15199

Canadian Track & Field Championships – July 2-5

Edmonton hosts the first ever Canadian Junior, Senior and Para Track and Field Championships. The 2015 edition serves as the selection trials for the Pan American Junior Championships (all events except 10 000m and combined events), which will also be held in Edmonton, July 31 to August 2. The Championships also serve as selection trials (all events except 10 000m, marathon, race walk and combined events) for the 2015 World Championships to be held in Beijing, China, August 22 to August 30.

For more information, visit http://athletics.ca/championnat/2015-canadian-track-and-field-championships

TrackTown Classic – July 11-12

The Track Town Classic features Canada’s best athletes in an arena where they will be competing against the best competition from around the World.

The Track Town Classic will be held on July 11 (open competition) and July 12, 2015 (invitational section) at the University of Alberta’s Foote Field. It will be the final meeting of the National Track League (NTL) Series and first major international meeting in North America after the Caribbean, Canadian and USA Championships. The World’s best will be competing in Edmonton and it will be an exciting prelude to the upcoming 2016 Olympic Games!

For more information, visit http://tracktownclassic.com

Pan American Junior Athletics Championships- July 31-Aug 2

We invite you to celebrate the Opening Ceremonies of the Pan-American Junior Athletics Championships in Edmonton on July 31, 2015. On that day, we’ll celebrate the story that is Canada, warmly greeting hundreds of international athletes, officials, dignitaries, visitors and families. We’ll celebrate the Pan-American Athletic Commission (PAC) Movement. We’ll celebrate athletic achievement. And we’ll celebrate cultural diversity and the transcendent power of sport. This invitation will have been more than three years in the making, and we are thrilled to have the opportunity to bring the Pan-American Junior Athletics Championships to Western North America for first time ever.

For more information, visit http://edmonton2015.ca

Tour of Alberta Sept 2-7

The Tour of Alberta presented by ATB Financial is Canada’s first and highest ranked professional road cycling stage race. With an international audience of over 45.5 million viewers last year in 2014, the world will be watching once again as the event enters its third year this fall. Held September 2 – 7, 2015, the Tour of Alberta presented by ATB Financial will see approximately 120 of the world’s best cyclists race across a diverse and beautiful landscape of Alberta’s urban and rural roads throughout the six-day stage race.

For more information, visit http://tourofalberta.ca

get your events listed in the pages of yeg fitness by submitting to info@yegfitness.ca

Fitset Launch Party On Saturday May 23rd, Edmonton’s community of fitness enthusiasts and adventure-seekers celebrated the launch of the Fitset Pass. Some of the city’s best fitness studios have partnered with them and were in attendance to get their sweat on with about 150 participants at the Holland Plaza in central Edmonton. Participants were invited to wear their workout gear and to be prepared to sweat and they got exactly that. It all started with a heart pumping, sweat drenching mini-mix-up sweat session to the sounds of DJ Bradley James.

Thorsby Mudslayer

On June 20, we got dirty at the 2nd annual Mudslayer event in Thorsby, Alberta. Complete with great obstacles, mud pits, and family races, this race pitted over 500 contestants against each other in what turned out to be a great weekend. If you weren’t able to make it out this year, stay tuned for next years event and register early.

SPLASH INTO OUTDOOR POOL SEASON Beat the heat this summer at one of four City of Edmonton outdoor pools.

For more information visit edmonton.ca/outdoorpools

Soak up the Summer at an Outdoor Pool Warm weather is officially here and it’s time to get out into the summer breeze.

Edmonton is alive with outdoor recreation opportunities to keep you and your families active, offering everything from parks and trails to sports fields and even four amazing outdoor pools.

Each City of Edmonton outdoor pool offers a unique experience depending on your interests. Here are a few ideas to kick your next visit to an outdoor pool up a notch.

QUEEN ELIZABETH 9100 Walterdale Hill

OLIVER 10315 119 Street

Take your swimming gear to Queen Elizabeth Outdoor Pool this summer and enjoy some sun while you get your laps in. Located next to Kinsmen Sports Centre in the heart of Edmonton’s River Valley, you can try some amazing trails when you’re done, or get a game in on the sports fields.

As the only City of Edmonton Outdoor Pool equipped with giant aquatic inflatables all summer long, Oliver Outdoor Pool is already bouncing with fun this summer. This amazing pool is conveniently located downtown and offers a sundeck, waterslide, picnic tables, and tantalizing concession.

Queen Elizabeth’s the only outdoor pool in Edmonton that features guaranteed hours, so you can be sure it’s always available to you. The pool also features a six lane, 25-metre pool with a zero depth entry, diving boards, spray and sun decks as well as a well-stocked concession.

Whether you decide to spend the whole day here or just come for a couple hours this pool will keep all ages entertained for the duration of your stay.

Bring your swim wear and go see what The City of Edmonton has to offer; we don’t think you will be disappointed!

FRED BROADSTOCK 15720 105 Avenue This family-friendly pool with all new amenities is a great option for you and your friends and family this summer. Kids can play in the spray park or learn to swim in the teach pool while parents can take their laps into the sun. Stay for lunch as well. With a big sun deck and plenty of picnic tables there’s space for everyone.

Fred Broadstock outdoor pool is the perfect place to cool off this summer. Open from 11am to 7pm daily, you’ll be able to head down whether it’s after work, or right before lunch.

MILL CREEK 9555 84 Avenue Every summer this bustling outdoor pool is named an Edmonton favourite. Surrounded by beautiful parkland trails it’s easy to see why. Whether you decide to go for a hike and then cool off poolside, or you want to set up camp on the sundeck for a day with friends, this pool creates and environment that everyone is sure to love.

Located right off Whyte Avenue, this outdoor pool is easy to find and is a popular destination for people coming to visit the city. With all the amenities you could ever ask for, Mill Creek pool will be sure to help take your next outdoor adventure to the next level.

Connect with Edmonton’s outdoor pools online at edmonton.ca/outdoorpools.

Remember, your City of Edmonton Recreation Centres membership provides access to all outdoor pools.

Get Active YEG We were proud to support Active YEG this year in their initiative to build a community for people and organizations to share experiences and support each other to get Edmonton more active. The event concluded on June 6 at Constable Ezio Faraone Park with a FREE Demo Day to show participants how to add more activity to their daily lives.

LEARN MORE AT ACTIVEYEG.CA

Optimize Your Body, Optimize Your Life Physiotherapy and rehabilitation has been around in some form for centuries, and the core concept has remained relatively the same - using some form of manual therapy and exercise in order to treat injuries.

Traditionally, people would wait until they received an official diagnosis from their physician before seeking treatment from a physiotherapist. People generally took the approach that a physiotherapist’s role was to “fix them when they are broken”. This is no longer the case. The physio game is changing.

Welcome to Optimize Physiotherapy & Sports Injury Clinic. Our therapists have adapted to the new age of rehab. We understand and embrace the increasingly important role that physiotherapists play in your typical sprain/strain injuries and in optimizing athletes that are seeking a higher level of fitness.

Our facility boasts access to a 5000 square foot gym facility and equipment. This makes us capable of assessing functional movements such as the deadlift, squat, pull up, rowing, biking, running, jumping, and Olympic lifting. In the typical clinical setting, physiotherapists are unable to properly assess these movements.

This created a huge separation between high level assessment and strength training – until now. At Optimize, we have created an environment that enables a seamless transition from injury to full return to activity, at whatever level that may be.

While our physiotherapists treat a wide variety of classic musculoskeletal injuries, we pride ourselves in the ability to also fine-tune common movements and exercises. Whether you have mobility issues that are preventing you from achieving proper squat depth, shoulder pain when swinging your golf club, or pain with running or jumping – we are here to help.

We believe in maintaining high levels of activity throughout the course of your injury whenever possible. We aren’t here to take you out of the game, we are here to elevate your performance.

Together we can analyze your movement, determine your faults, and make the necessary adjustments to get you functioning at the highest level in sport, fitness, and life.

Call 780-455-5068 to book your appointment today.

Targeted Treatments. Optimized Results.

Pride Week Events Pride Week is always an awesome time in YEG and it all kicked off in 2015 with the Pride Parade along Whyte Ave. Lots of colour, lots of glitter and tons of fun.

The YEGFit team was down there capturing the highlights of the event, which included the acrobatics of the Rock Jungle Fitness group. It also featured the First Annual Pride Run & Walk. Proceeds from the event were donated to the Orlando Books Collective Entrance Award Endowment Fund through iSMSS at the University of Alberta.

PHOTOGRAPHY BY YEG PRIDE RACE, Katie Hughes and Emilia Orren

Golf season is upon us! Many of us will do whatever it takes to get a few extra yards from our swings. This usually leads to spending more money on clubs or balls, with little improvement.

Oftentimes, drastic improvement in one’s golf game can be made by looking at how the body moves throughout our day-to-day activities, and not just with one’s golf swing.

How efficiently our body moves in sequence translates to how well we swing a club, leading to more accuracy and distance…a golfer’s dream. How does this happen? Power is transferred through the body chain to the club from the ground up. The more efficiently each piece of the chain works together to transfer power, the more power is transferred from the club to the ball. If parts of the chain lack movement power will be lost and the movement becomes less efficient. This results in a poor swing, or worse, injury.

30% of golfers experience lower back pain after a round (the true % is probably much higher). Of these, at least half will have to stop golfing due to pain. Low back pain is prevalent in golfers because as we age we lose mobility in our thoracic spine and hips. This part of the spine contributes to most of our rotation. If it is not moving properly, the lumbar spine ends up over rotating to compensate. Over time this added stress leads to degeneration on the joints and discs in the lower back and results in pain and injury. Too often the rehabilitation focus becomes the lower back despite the fact that the cause of that pain is elsewhere.

A functional movement assessment is like an equipment check for your body. It examines your body’s movement patterns and determines if there are any faults. Our functional movement trained therapists can determine if this fault is due to a mobility issue (a stiff joint or tight muscle), or a movement control issue (your body has forgotten how to move properly and requires retraining).

Once these issues are resolved, a golf swing becomes much easier and efficient, with less likelihood of injury.

Propel Sports Physical has 3D swing analysis technology that allows us to apply findings of the movement assessment directly to your golf swing in real time, basically see how efficient you move when you swing. We are currently Edmonton’s only physical therapy clinic offering this service.

Combining this technology with the results of the movement assessment can improve your game, increase your accuracy, keep you golfing pain free through the entire season.

Photos: Laurie Plouffe

The Great Outdoors Await In Banff Take Your Adventure To The Rockies

Nestled amongst the peaks of the Canadian Rockies, Banff is known as a traveler’s mecca for good reason. Whether by car, bicycle, hiking boots, skis, snowshoes or canoe, in Banff National Park you can enjoy year-round discovery of the 6,641 km2 mountainous landscape. As the first national park established in Canada and a coveted UNESCO World Heritage Site, what makes Banff National Park so special is its combination of vast unspoiled wilderness, mountain lakes like Lake Louise, and the gateway to it all: the Town of Banff. Whether you’re on a camper’s budget or living it up in luxury, Banff offers a choice of accommodation, restaurants, boutique shops and activities to make your trip a memorable one. The history of this mountain town is also well preserved at a number of museums and heritage sites, while new memories are created throughout the year at world-class festivals and events. The allure of Banff is also its close proximity to the park’s incredible attractions and best-kept wilderness secrets. With 1600 kilometres of trails, two gondolas, three ski areas, an exciting heritage and more dining options and activities than you have time for, Banff National Park is a premier destination for authentic hospitality and outdoor exploration. The hiking in Banff National Park is about as good as it gets – anywhere. What Banff has to offer is variety. Choose any difficulty level, length and duration and you’ve got a multitude of options. Here you can hike along the shores of dazzling blue lakes, up to quaint mountain teahouses, through carpets of wildflowers and up high to spectacular viewpoints.

Courtesy of Banff Lake Louise Tourism Photography: Banff Lake Louise Tourism / Paul Zizka Photography

HIKING TRAILS

Moderate Explore the remote and beautiful backcountry hiking of Skoki, the breathtaking scenery of trails along the Icefields Parkway, the accessible network of trails at Lake Louise or the wonders just outside the Town of Banff. There are over a thousand kilometres of trails to explore, and no doubt you’ll want to come back for more.

Easy

Cascade AmphitheatreDistance 15.4 km return Elevation Gain 640 m Time Required 4 - 6 hours Trailhead Mt. Norquay ski area This hike begins at the Mt. Norquay ski area, crosses a bridge over Forty Mile Creek, and then zigzags its way through dense forest to the Cascade Amphitheatre. As you emerge into the amphitheatre, impressively enclosed by limestone cliffs, keep your eyes out for wildflowers. Adventurous hikers can make a full day trip of it and, with adequate preparation, tackle the summit of Cascade Mountain.

Sunshine MeadowsDistance 3.6 km return Elevation Gain 150 m Time Required 3 hours

Challenging

Trailhead Sunshine Village

Cory Pass - Mt. Edith CircuitDistance 13 km return

Rated #1 hike in Canada by Lonely Planet, Sunshine Meadows is a unique area on the Continental Divide that boasts carpets of alpine wildflowers in summer and golden larches in fall. A natural 5 km loop extension from Rock Isle Lake to Grizzly and Larix Lakes offers great views of the surrounding peaks including Mt. Assiniboine, “the Matterhorn of the Canadian Rockies.” Shuttle busses to Sunshine Village and guided hikes are available.

Elevation Gain 915 m Time Required 5 - 6 hours Trailhead The Fireside Picnic Area Cory Pass is known as one of the most spectacular and rewarding hikes in Banff. The sheer south face of Mt. Louis surprises hikers as they crest the pass and offers ample reward for the hard work of getting there. Continue the circuit upon reaching the pass by descending down the other side and around Mt. Edith, or return the way you came.

BIKING in banff national park

Banff National Park features some of Canada’s most scenic roadways and trails, making it an exciting destination to explore on two wheels. Rides here will take you through beautiful sub-alpine forest, next to sparkling waters of glacier-fed lakes and under Banff’s most iconic peaks.

Rides are available to cyclists of all kinds, from those content to pedal along scenic roads to mountain enthusiasts eager to tackle a rocky, root-laden singletrack. Go out for a quick spin or pack up your panniers for a longer tour; there’s a perfect bike ride awaiting you in Canada’s flagship national park. Whether you’re keen to ride or cheer from the sidelines, Banff National Park also hosts two large biking events each summer, Bike Fest and RBC GranFondo Banff.

Moderate bow falls - hoodoos 4.3 km one way STarting point: hoodoos parking lot or surprise corner parking lot trail type: mountain For incredible views of Mount Rundle and the Bow River, take the Bow Falls - Hoodoo Trail, which offers riders some challenging climbing and descending. This short singletrack can be ridden in both directions, but is best ridden from North to South. Connect this trail with the Tunnel Bench Loop for a longer ride.

Easy legacy trail east

difficult

26 km return

the toe

STARTING POINT: VERmillion lakes

7.9 km loop

trail Type: road

starting point: hoodoos parking lot or tunnel mountain campground

With 26 kilometres of paved trails and roadways, breathtaking views and picnic areas along the way, the Banff Legacy Trail is a superb option for families and cyclists of all levels of experience. From the Town of Banff, the Banff Legacy Trail provides cyclists with two options: heading East toward the Banff National Park gates, a route which parallels the TransCanada Highway and spectacular Mount Rundle, or heading West along Vermilion Lakes to link up with the Bow Valley Parkway.

trail type: mountain The Toe is a winding, narrow single-track that features exceptional views and an exhilarating mix of challenging and exposed technical terrain for intermediate and advanced riders. It offers a great extension to the Tunnel Bench Loop and can be ridden in any direction.

white water rafting + float trips

Whitewater Rafting Enjoy the perfect mix of mountains, scenery, fun and a little action on an exciting whitewater raft adventure. Surging rivers throughout the mountains give you the chance to splash your way through fast-moving rapids of various classifications. You do the work with the help of a river guide, making this a great activity to share with friends and family.

Float Trips Go where the river meets the mountains, and see Banff at its best, with only the rush of water and the wind moving in the pines as background noise. A scenic, peaceful float trip takes you by large oar-powered rubber rafts along the sweeping curves of the Bow River, past the towering presence of Mount Rundle and much more. Along the way, guides will give an interesting interpretive talk of this beautiful area.

Tracktown Canada

THIS JULY, WE WITNESS THE EXTRAORDINARY!

Allyson Felix Photo Credit: NIKE

This month, Edmonton will be the host city for an epic trifecta of track and field events guaranteed to entertain and inspire fans of all ages. This is indeed the summer of sport for our fair city! It’s all thanks to an extremely dedicated organization called TrackTown Canada. They have one clear vision: bring international focus to athletic excellence in Edmonton.

Throughout July, over 3000 athletes from Canada and around the world, their families and friends, coaches and trainers, officials, delegates, volunteers, photographers and journalists will be among the crowds convening at University of Alberta’s Foote Field for the Nationals on July 2nd to 5th, TrackTown Classic on July 11th and 12th and the 18th Annual Panamerican Junior Athletics Championships on July 31st to August 2nd.

It’s going to be an incredible month of exciting world-class competition right here in our own backyard!

Photo credit: Rob Hislop

Get ready to watch the world’s top athletes compete, vying for a chance to represent their country at the Olympics, beating their personal best, taking home a medal and ideally breaking a world record or two. The magnitude of these events is eclipsed only by its star-studded lineup of athletes.

Let’s start with Allyson Felix, the 29 year old American track and field sprint athlete, six-time Olympic medalist best known for making history in 2009 at the IAAF World Outdoor Championships when she became the first woman ever to win not one, not two but three world 200m titles! Felix proudly holds 12 gold medals in her 16 medal collection, three being from the 2012 Summer Olympics. She has the most medals any female athlete has won since 1988 and she will be competing for more of them here in Edmonton at TrackTown Classic women’s 100m on Sunday July 12th.

Photo credit: Zach Hetrick

Then there’s Derek Drouin, the high jump athlete who broke the Canadian outdoor record in 2013 with a jump of 2.36m earning him bronze at the Prefontaine Classic, Nick Symmonds who came in first place at the men’s 800m during the 2013 Edmonton International Track Classic and Marvin Bracey who came in 6th during the men’s 100m.

Also returning to Edmonton is four-time Olympic gold medalist and reality-TV star Sanya Richards-Ross, who made her debut competing at the Edmonton International Track Classic in 2013. Check out the “Glam & Gold” sprinting track star during TrackTown Classic on July 12th.

For the first time in history, the biennial track and field championship for athletes from across the Americas, the 18th Annual Panamerican Junior Athletics Championships, will be hosted in Western North America! More than 38 countries will be represented at the multi-cultured culmination of Edmonton’s season of sport!

Sanya Richards-Ross Photo credit: Getty Images

July is brimming with incredible opportunities to witness the extraordinary! The fastest, the strongest and the farthest will be listening to your cheers, inspiring us to break limits, daring us to dream of racing towards finish lines, jumping hurdles and sweating for victory.

Enjoy what three long years of meticulous planning and dedicated perseverance from the TrackTown Canada team serves up for the young and old, thirsting for spectacular spectating and venture out to Foote Field. Be sure to download the app on your way there for live results, social media streaming, exclusive picture galleries and more!

by Anton Atienza - Schif and the City Photo credit: Zach Hetrick

GREEN SHACK If you’re looking for a FREE, drop-in recreation program in your neighborhood for your children this summer, let us introduce you to the Green Shack playground program. The City of Edmonton offers residents a diverse range of activities for their children all summer long, such as games, sports, crafts, drama, nature activities, and music.

Programs are offered this summer at 180 playgrounds throughout the city.

Pop-Up Play programs, which offer similar programming to the Green Shack at playgrounds twice a week, will be offered in 37 different neighborhoods. If numbers are comparable to last year, over 160 000 visits will be made to Green Shacks.

The program is suitable for children between the ages of 6-12 years, but there are activities for participants 5 years or younger as long as they are accompanied by a parent or guardian.

The City hires over 120 seasonal employees to implement the Green Shack program, in addition to the year round team of 15 staff who are responsible for developing and delivering the City’s Community Recreation programs.

Held in July and August, this extremely popular program has been running for nearly 40 years in Edmonton and offers parents and their children the opportunity to get off the computers and iPads and take to the outdoor park areas to become active during the warm summer months.

“Activities are planned and implemented based on the interests and needs of the group in each neighborhood so activities will look slightly different from program to program, says Chris Heywood – Programs Manager for the city.

“A list of activities is posted on the side of the Green Shack each week, which is based on the suggestions made by program participants and supplemented by staff.” If you stop by any program, you’ll see a lot going on. Each program has equipment to support a variety of sports, games, crafts, music and drama.

Despite budget cuts over the years, the City of Edmonton has committed to maintaining many community programs such as this that promote health and fitness. In 2014, after the provincial budget cuts, it was feared that the program would be suspended. Instead, Edmontonians voiced their concerns and urged the city to keep the Green Shack program alive. Council approved to replace the missing funds with municipal dollars and along with financial support from community groups and Community Leagues the Green Shack program was saved.

Mayor Don Iveson is a major supporter of the Green Shack program and says it’s important to fund programs like this, especially in neighborhoods where parents don’t have a lot of options for their children to keep fit and healthy.

“We know how important the Green Shack program is,” Iveson said. “That’s why the city put more money in after the provincial funding that supported the program previously was withdrawn. Obviously our resources are more limited than they used to be, but we do believe in the program.”

Staff will often plan themed days or weeks to give a unique flavor to the activities. For example, some sites will be hosting the Flying Eagle, which gives participants the opportunity to learn more about Aboriginal cultures and heritage through games, crafts and other recreation activities.

For parents looking for something a little more structured, the city also has Registered Day Camps that offer programs focusing on a variety of different themes. Other offerings include Youth Programs and Leaders In Training Volunteer Programs. You can find more information at www.edmonton.ca/daycamps, www.edmonton.ca/youth, and www.edmonton.ca/leadersintraining For a full list of Green Shack programs, visit www.edmonton.ca/playgrounds.

The page also has a link to a PDF version of our 2015 Community Summer Drop-in Programs Guide, which lists address and schedule information for all the Green Shack programs. You can also visit www.edmonton.ca/flyingeagle has more information on the Flying Eagle Program.

discover fresh products delivered right to your door!

Subscribe for our hand picked favourite goodies from the YEGFit team! Every two months, we’ll deliver these products right to your door. Everything from passes to check out local fitness studios, to health and wellness products, we bring you an amazing selection with each box. this month’s box includes: YEG FIT PASS EVOOLUTION TAMIRI BITES THE SILK road spice merchant wild prairie soap company

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Redefining ‘Bitch’

By Elliot Rose

Photography by Vivid Ribbon

We are in the basement of the Mercer Building, having a coffee in the new Transcend location, just a few floors below Sarah Dharshi’s office. She’s decked out in all black, neo-Run DMC-attire with winterized Nike Roshers, fashionable leggings with angled seems, solid-coloured baseball jersey and a thick gold chain wrapped around her neck. Her swagger is impressive but when she begins to share her vision for Bad Bitch Mentality, I realize Sarah’s wild style is bred to the bone.

The story of Bad Bitch Mentality (BBM) began in 2011, when Sarah and a few of her friends came together to enter a charity event showcasing local talent at the now defunct Avenue Theatre, a former hotbed for both established local talent and upcoming acts. Believing their entry was more of a shot in the dark than a spot in the limelight, the young girls were surprised when they placed well and channeled their early success into what would become the strongest all-female dance groups since Fly Girls back in the mid-2000s.

Sarah was introduced to dance through the freestyle circuit, experiencing first-hand that only the strong survive in the industry. Sarah quickly identified the need for young girls to be taught proper form and the self-confidence by females, thus allowing a mutual understanding of the unique challenges women face, as well as the deeper-bond that enables them to take hold of each performance.

Bad Bitch Mentality, Edmonton’s first all-female instructor and pupil-based dance group, was born with the vision to use performance as the trajectory to redefine the word “bitch”.

Sarah ingeniously decided to change the conversation, taking ownership of the word ‘bitch’ and make it into a statement of empowerment. In an industry that breeds well-defined stereotypes, Bad Bitch Mentality’s strength lies in their differences; embracing their diversity of ethnicity, body size, and occupation (for example, one of their original members, Jackie Alexander, is a carpenter!)

Ultimately, BBM is enabling women of all ages, skill levels and backgrounds to address the difficulties of balancing their femininity with the aggressive nature of contemporary urban dance. Ultimately, shifting the purpose of ‘”bitch” from an insult, to becoming a term to be earned through respect.

Bad Bitch Mentality’s ability to nurture both a sense of community, (with a 24/7 group chat – no, not on BlackBerry Messenger!), succeed in competitions while growing a demand for corporate and community events is making the group from humble beginnings a force within our city. Taking note from a Beyoncé song, I believe it’s safe to say: Sarah’s a bad bitch and her friends are, too.

Twitter: @elliotrosehere

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Melange is a Certified Green Circle Salon!

As a member of Green Circle Salons, we are part of a comprehensive recycling / reuse program that helps to significantly reduce our environmental impact on the planet The program helps us to redirect out of water streams and landfills everything once considered as garbage: hair (in 2010 Green Circle sent more than 1,000 pounds of hair to the Gulf of Mexico to help clean the BP oil spill), foils, color tubes, paper, plastics, and liquid chemical waste (most salons today simply rinse all leftover liquid chemicals into the sink and down the drain).

With today’s age of GREEN & ECO-RESPONSIBILTY, the ‘new’ buzz words in business are changing us for the better! We are very excited to take our industry in a new direction with exceptional standards of environmental accountability. The beauty industry poses many challenges to the environment, from sourcing of ingredients to disposal of packaging and products. At Melange Salon and Spa we hope to ameliorate our ecological footprint by implementing simple green changes that will make both our salon, and our industry, more sustainable. We are proud of this new partnership and knowing that Green Circle Salons is 100% traceable and fully accountable for how they handle the materials we give them.

Today, consumers vote with their dollars. People make the choices for change. With the Green Circle platform, we empower green consumers with choices that support both environmental and social progress. We can now improve the beauty of our guests and the planet at the same time.

Peace of mind knowing that your salon has taken meaningful steps to keep our communities healthy.

By supporting our salon, you contribute to local and international community development, as well as environmental research and innovation.

Did you know that currently all aluminum foils and color tubes are not being recycled and are sent to landfill?

Recycling aluminum uses roughly 5% of the energy required to create virgin aluminum from bauxite. Ninety-five percent of all aluminum can be recycled over and over again, including the foils and color tubes. From now, GCS Member Salons will take an environmentally responsible stand and ensure that all metals are properly recycled. This will help to reduce the need for more landfill space, reduce our dependence on non-renewable resources, and decrease the amount of toxins going into our landfill sites.

Did you know hair, when placed in garbage bags, will mummify and continue to fill our landfill giving off methane gas?

GCS Member Salons will now be diverting all hair out of landfill and into other more sustainable projects. GCS, in connection with various partners, is looking at ways that hair can play an important role in a number of commercial applications. It’s exciting to know that hair can be used on our oceans to help in oil spill clean up and recovery projects.

Did you know that all excess chemicals, including color, get rinsed down the sink into our water stream? This is the ugly truth of the industry. Our solution will be to send all excess color waste to a hazardous waste facility where they will be incinerated to produce clean energy!

The team here at Melange Salon and Spa is not only concerned with providing exceptional services, fantastic organic and non toxic products line but committed to reducing our environmental footprint and offering genuine green options for our customers. Come in for a visit and learn more about what we offer.

Photography by Vivid Ribbon

MUAY THAI LEARN THE KICKBOXING DISCIPLINE

About 3 months ago, our photographer Chan sent me an Instagram video of a local athlete who blew my mind with his level of athleticism. On the screen of my computer doing martial arts kicking and spinning and flipping across the mat with such skill and grace I knew we had to feature him in YEG Fitness.

After a bit of discussion about the story line, Chan said, “our readers need to see this guy”.

Born and raised in Edmonton, Gabriel (Case) Francisco has had a love for sports his entire life. Playing hockey in the winter and soccer in the summer is as normal as it gets for a kid growing up in our city. During high school, he was involved in almost every sport his school offered including volleyball, basketball, badminton and track and field. Extracurricular activities included club volleyball in which he played for both the Northern Alberta Volleyball Club (NAVC) and the FOG Griffins for several years.

Between seasons he was also involved in golf and swimming with the Edmonton Keyano Swim club and thus very active in sport.

His university education began in the fall of 2007 at the University of Alberta where he completed the Physiology and Developmental Biology specialization program with distinction in English instruction in 2011. “During this time, my athletics would take a backseat in order to focus all my efforts into my studies,” he says. “At the time, the ultimate goal was to eventually become admitted to either the Doctor of Medicine or Doctor of Dental Surgery programs at the U of A.” All this studying can take a toll on anyone.

Unfortunately, Case suffered a major sports injury after completing his degree in early 2012 that set him back from this plan and he didn’t make admission deadlines. “Upon recovery from my injury, I enrolled in a Master of Science in Medical Genetics program at the U of A in order to further my scientific career but after a year in the program my passion for science began to fall out.” To this day, he can’t say with certainty what caused this shift in mentality, but he longed for a change from that familiar academic lifestyle and this change would later give birth to his passion for Muay Thai.

When he suffered an Achilles tear in 2012 in a basketball game, he elected to have surgery to repair the damage. He was told at the time to expect rehab to take 8 months with physiotherapy to follow. However, he suffered another setback in the form of a pressure sore on the bottom of my heel near the injury site due to casting issues and this additional injury would prevent him from using his left leg for over 18 months. The recovery process was long and full of hardship and it was suggested upon recovery that he engage in low impact sports and avoid anything that could subject his ankles to extreme stress. Having grown up playing all manner of sports, he found this new reality hard to accept and took it upon himself to work even harder to strengthen his Achilles in order to participate in the activities that he loved the most.

“During my recovery, I felt a shift in my attitude towards attempting new things and found myself wanting to explore both the world and myself more,” says Case. Until that point

in his life, he realized that he was living a very calculated existence with every decision being made around familiarity and comfort. It was at this point of being able to walk and run again that he found the motivation and the courage to attempt new and exciting things and it was then that he decided to join Muay Thai.

“The idea of beginning a martial art was born of the fact that I was well aware of how fighters train due to being an avid boxing fan,” he says. “I wanted that training style and intensity to help regain and rebuild my athletic confidence.”

Originally, he was interested in pursuing the traditional martial arts like Tae Kwon Do, Kung Fu and Karate. However in his research, he discovered the ancient sport of Thai boxing known as Muay Thai and was quickly attracted to the practice and customs of the sport. “I had never been enrolled in martial arts but I knew that somehow this was what I was meant to do.”

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And so he dove headfirst into the world of Muay Thai and began training in the fall of 2014 at one of the oldest Martial Arts schools in Edmonton known as Frank Lee’s MMA, Muay Thai and Kickboxing school.

It was here that he would learn the fundamentals of Muay Thai under the tutelage of Grandmaster Frank Lee who is credited with introducing both White Crane Kung Fu and Muay-Thai kickboxing to Canada in the early 1970s.

“I trained at Frank’s for roughly 2 months, three times a week consistently and quickly established the basic techniques essential to the sport. Upon joining the gym I had never seen myself as a fighter but as my skills progressed and my confidence grew I developed an interest in one day stepping into the ring,” he says. Because of this, he began searching for another gym with a higher presence of currently active successful fighters and discovered Arashi do Martial Arts in Sherwood Park that boasts fighters such as 2014 K-1 Amateur champion Tim Lo and 2013 WKA and WTKA world champion Derek Jolivette.

The man responsible for the success of both these fighters is Arashi Do Sherwood Park head instructor Sensei Ryan Timoffee who has proven to be an un-ending source of knowledge and motivation for Case. Due to the location and the quality of training provided he made the switch permanently to Arashi Do after only a few training sessions with Kru Derrick and has been training in Sherwood Park since the winter of 2014.

Portraits, Events, Memories...

The development of martial arts requires an extreme dedication, patience and above all else time. One of the things Case loves most about Muay Thai is that

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it is an extremely rewarding sport in terms of how much work you put in and the results you receive. “Training is difficult, physically exhausting and no one is there constantly pushing you to go,” he says. “I train because I find no other experience quite as rewarding as working hard and observing my skills and technique progress.”

Typically, Sensei Ryan requires a student to train for at least 2 years before they are put into the ring. Overwhelmed by adrenaline Case found himself acting purely on instinct supported with the basics of his Muay Thai training in his first fight. “The fight exploded in a flurry of punches on both ends and resulted a clinch where I managed to throw my opponent to the canvas several times,” he says. Confident that he had won the first round, he attempted the same strategy for the next rounds but to no avail. The encounter lasted for only 6 minutes in total but during the fight he had never felt so physically and mentally exhausted in his life. Case lost the fight by decision on points but gained so much more in terms of knowledge and experience.

In late February 2015 he spent three weeks on the beautiful coast of Phuket training traditional Muay Thai with some of the best fighters in the country. Living and training in Thailand not only improved his art, it also provided him with the prospective clarity he was longing for during his years spent recovering from the Achilles injury. “Experiencing first-hand the lifestyle and mentality of the Thai people truly opened my eyes to the fortune and wealth that myself and others largely overemphasize here in North America. Most strikingly, I noticed how many of the people were always content, smiling and friendly despite not having the luxuries of our advanced society,” he says.

Being an amateur fighter, his training back in Canada is invested in cardiovascular and conditioning sessions to be ready for his next opponent. Typically, a Muay Thai gym will host 2-3 classes a week in which all levels are welcome and reserve another 2-3 classes a week upon which the advanced or fighters will attend. At Arashi do, the fundamental classes for beginners to intermediate students consists of an hour of work which includes a mix of high intensity interval training in the form of pad work, sparring, technical instruction in partners as well as strength building in the form of resistance training. The advanced fighters class consists of many of the same training techniques, but is 1.5 hours long and faster paced. Assuming the advanced students are familiar with the technique, the instructor and students can achieve more within the allotted time.

When Case is training for a fight he is in the gym 6 days a week for a total of 13 hours. Monday and Wednesdays consists of two sessions, while Tuesdays and Thursdays have one. Friday evenings and Saturday mornings are for open mat in which he will almost exclusively spar for over an hour and Sundays are reserved for rest and recovery.

A typical training session consists with 5-10 minutes skipping, followed by 5-10 minutes of stretching, 3050 minutes of instruction which can include pad-work,

bag-work, partner technique drills or even sparring followed by 10 minutes of cool-down and stretching.

To show why Case is such an inspiration and motivational athlete, we leave you with this quote.

“I’m not one to subject my life entirely to fate but I do to some extent believe that many of the events in our lives happen to us for a particular reason. While some will argue that these reasons can be good or bad I prefer to look at such events as an opportunity to grow. What I want to emphasis is not the fact that these events occur in the first place, but the fact that we are able to draw choice from these life changing events and that choice should always be to better yourself. As tough as it is, we must not fall victim to the cruelties of life rather we must overcome and carry forward to our goals. I am excited to wake up and live my day because I love what I do and I do what I love. That being said, take a risk on something you love, least you spend a lifetime wishing it were so. If nothing else, take it to heart when I say it is not enough to simply have dreams, you need to go out and live them!”

JASON GREGOR

working out with the voice of sports

Photography by Vivid Ribbon

You know him for his endless amount of fire in the afternoons on TSN 1260 as he makes your drive home entertaining every weekday from 2 to 6 pm. Jason Gregor has had his finger on the pulse of the Edmonton sports scene since 2001 hosting some of the biggest names in sports on the Jason Gregor Show. He’s also the play-by-play man for the Edmonton Rush Lacrosse Team, writes for the Edmonton Journal and OilersNation.com and supports numerous charities in the Edmonton area.

Radio, unlike television is one of those mediums where we’re barely familiar with the people that we’re listening to, yet spend more time listening to them daily than most other media sources. They become part of our daily routine in the morning and evening as we head to and from work. Jason’s show resonates with his more than 50,000 daily listeners as they consider him part of their extended family.

After graduating from NAIT’s Radio and Television Arts program in 2001, he went on to work with John Short, a sports radio host he’d admired as a teenager and established his own business Just A Game Productions in March 2005. Even with the time it takes to run a successful business and host and write for numerous programs, he has always tried to make time for fitness.

“I played soccer in high school, junior hockey, not at any high level, and then men’s league and slow pitch into my mid to late 20s,” he says. “When I got into radio I stopped playing hockey because I missed too many games. I wasn’t active regularly, other than working at my farm and slowly I felt I got out of shape.”

He started Crossfit classes in 2007 in an attempt to regain his fitness. “I did it regularly for almost five years.

I was going five days a week, but then I moved to the west end of Edmonton and it was too far to drive plus my shoulders were always sore.”

It was then that he started working with Jeff Woods and Paul Plakas at Custom Fit and recently began to introduce some movement training at The Base with Danny Diaz.

“I’d say now I’m a lifter. I lift heavy weights with Jeff, I train a mixture of weights and cardio with Paul and at

The Base I work with Danny on proper movement and functionality,” he says. “Danny got me to use my lats, core and glutes properly and now I’m lifting more and feel great. It allows Jeff and Paul to push me harder in our training sessions.”

Like most of us, Jason has had to change some of his habits, as he’s gotten older. “Like most, I’ve had to change my eating habits,” he says. I ate pretty decent before I started my quest for a six-pack, but I have a really bad sweet tooth and so does my wife, so I had sweets too often. I changed that.”

Both Jason and his wife are in great shape. She likes to run, while Jason likes his training in the gym. They’ve always been fairly active so haven’t had to make any major lifestyle changes, other than eating better and he now lifts. “Lifting weights helps me mentally. I can release some stress and I find I get much more out of it than if I’m just doing cardio.”

Jason and his wife walk a lot in the river valley and he bikes outside occasionally, but most of his biking happens in May and June as he prepares for the MS Bike Tour, which he’s participated in for the past six years.

“I stay fit by eating healthy and now chasing my 17 month old around. He keeps me in shape.”

Jason’s Workout

By Jeff Woods – Custom Fit Program goals * Reduce AB girth, improve strength and improve body composition.

Action plan * Develop sustainable nutritional plan with Lalitha Taylor RD. * Develop periodized training model with built in load progressions to improve strength + body composition

* Model consists of 3 x 4 week training phases with 5 days off in between to prevent injury and optimize adaptations.

Weekly structure looks like this

4 day strength training split. One form of interval training for a total of 5 workouts per week. Each workout runs 60 min including warm up... No more! Less is more! Intensity focus!

Reps, loads , lift cadence, number of sets vary depending on phase of training.

Example * Phase 1 Fail @ 12-15 reps x3 sets 60 sec rest between sets * Final Phase Fail @3-5 reps x5 sets 180 sec rest between sets

Example of 4 day split * Day 1 Dead lifts, Bulgarian split squats, posterior delt flys

* Day 2 Bench press, Tricep dips, Chest flys * Day 3 Squat variations (Back, Front, Box, Goblet) Shoulder press, medial delt fly

* Day 4 Barbell high pulls, Lat pull downs, Anterior delt raises

Success Begins in the Mind Thinking about a goal will bring it into your mind; accepting it will bring it into your reality. So why is it so hard to accept you can be perfectly healthy, have an awesome physique, excel in training/sport, and stay on your diet; all while feeling balanced, loving yourself and enjoying the journey? The main reasons are because of negative conditioning and emotional blockages that have been created through your experiences, choices, and belief systems.

The “negative ego” is the voice that lies to you, gets you to be negative and justifies not accomplishing your goals (daily or on a grand scale); it convinces you that you aren’t good enough to succeed, maybe you’ll succeed to some extent, but not certainly not to the level you dream of.

If your thoughts are not pure, positive, and empowering it is very difficult to succeed with anything in life, your fitness goals are no different. The only known way to heal and release these conditionings, and introduce new positive patterns is with meditation. Hypnotherapy is a powerful meditation technique that can create miraculous changes in short amounts of time to your consciousness. I recommend all people to experiment and research meditation and hypnotherapy for possible consistent, immediate, and permanent success!

Clinton R. Johnson is a powerful and loving Spiritualist Healer and Hypnotherapist. Also a certified nutrition coach and INBF natural bodybuilder, he has dedicated himself to serving others.

ClintRayJ@eternalhealth.ca www.eternalheath.ca 780-293-5722

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The Importance of Proper Exercise AND Nutrition

We often receive feedback from clients that although they are able to see a difference in their cardiovascular health, as well as their strength and stamina, they are lacking a consistent change in their physical appearance or when they step on the scale.

Think of exercise as the building blocks for a strong mind and body. Consistent exercise improves muscular strength and tone, skeletal density and strength, helps combat health conditions and diseases, boosts energy and promotes better sleep patterns among other mental benefits.

But the question always comes back to this: what are you putting into your body? Many people are surprised to hear that the slim, toned physique they desire is the result of 10% exercise, 10% genetics and 80% nutrition or “what you put in your mouth”. If you want to reshape your body, changing your diet is the most practical and effective way.

What does nutrition do for your body?

From good nutrition your body gets energy, amino acids, calcium, fat, vitamins, minerals, phytochemicals, and antioxidants.

All of these are necessary for a healthy lifestyle, and when you exercise you need to be sure you are getting all of your nutritional requirements in order to build lean muscle, burn calories and to have energy to expend.

Eating foods high in nutritional value but low in caloric content such as fresh fruit, cruciferous vegetables, lean proteins and dense carbohydrates can help create a caloric deficit, yet still fuelling the body with the proper nutrients it needs for high function. Eating small meals, each macronutrient portioned accordingly, five to six times per day will help your metabolism function at a higher rate, thus burning calories all day.

How do nutrition and exercise complement each other?

Nutrition and exercise not only complement each other but (work simultaneously). Food provides your body with energy and you need energy to exercise. After you exercise you need proper nutrition to restore your energy and the best energy comes from glucose, which your body extracts from dense carbohydrates.

Even if you eat a perfectly balanced diet, exercise is key to achieving a healthier, stronger body and will be more beneficial in the long run, rather than only a clean diet.

Spinunity is proud to announce that we now offer nutrition consulting and meal planning in studio. Rebecca Liedtke and Tricia Peckham are both nutrition specialists and can work with you to find the right balance between your health and fitness goals.

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Your CRAVING days are over.

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As the temperatures in Edmonton begin to rise, so does the chance of pathogens (bacteria) forming in your food! Experts warn that perishable food shouldn’t be left at room temperature for over an hour, and with the summer sun beating down, that time drastically reduces.

Food safety is a topic that all food service companies are aware of, but many companies favour quantity of production over quality of production. At Fresh Fit Foods we are proud to say that food safety is our top priority! We believe that our brand new, custom commercial kitchen allows us to be an industry leader on the matter of food safety and preservation.

Our commercial kitchen located in West Edmonton has three unique environmental controlled areas to eliminate the risk of perishable product being held at room temperature, or the cross contamination of raw and cooked product.

- Walk-In Cooler Units - Refrigerated Preparation Room - Cooking Line We house a large walk-in cooler to store perishable foods, such as dairy, fruits, and vegetables. In addition to our walk-in cooler, we have an additional cooler for all of our raw protein to ensure that there is no cross contamination from the raw meat to the perishables contained in the walk-in cooler.

Next is our industry leading refrigerated preparation room. This room allows us to maintain the food safe temperature throughout the entire process of production. When paired with our refrigerated delivery, this allows us to maintain the food safe temperature from our kitchen to you. This room is used solely for ready-made product, produce food preparation, meal creation, and order assembly. During the production process we employ a coloured cutting board system –each colour for a specific type of food preparation. This provides another level of assurance to remove cross contamination within our facility.

Our cooking line is segregated from the remainder of the facility and utilizes an entirely separate make-up air unit. The “hot side” is solely used for the preparation of raw protein and hot cooking. It is maintained at room temperature as it houses our entire cooking lineup of energy efficient combination ovens and cooking equipment.

After the meals are prepared and assembled, they go directly into our refrigerated and insulated van to be delivered! The transportation of fresh meals can be difficult, especially in the summer months when the temperature inside a vehicle can skyrocket. When choosing a provider of fresh, healthy meals it is extremely important to question the safety of not only food production, but of transportation and delivery!

To finish off the delivery process and maintain the food temperature chain we currently have eleven pickup locations (all World Health Edmonton locations and Orangetheory Fitness Riverbend) outfitted with pickup coolers – and we remotely monitor the temperatures at each location.

Whether you’re prepping food for an outdoor BBQ or just getting dinner ready, you should always be conscious of food safe practices. There are a ton of simple things you can do to help eliminate the opportunity for bacteria to grow!

- Always store coolers out of direct sunlight.

- Make sure any container storing perishable food is kept at a brisk 4 degrees Celsius.

- Store any raw meat in a separate cooler or fridge compartment to ensure no raw juices leak onto other food. Never store raw meat above exposed produce!

- When prepping food, make sure to thoroughly wash hands, utensils, and cooking surfaces before and after.

- If you know you won’t have access to running, clean water during preparation, consider washing and prepping foods like fruit and vegetables at home.

Our commitment to helping you live healthier and happier means that we have a commitment to safe food handling. We believe that food safety is just as important as food quality; meaning we never cut corners on the way we prepare, handle, or deliver your meals!

Get Your Bike In Gear This Summer

By Michael Macfynn - Revolution Cycle

Photography by Vivid Ribbon

Now that bicycle-riding season is in high gear, cyclists should take a few easy steps to ensure that their bike is performing at the level it should be while minimizing any unpleasant surprises on the road or trail. If your bicycle hasn’t had a tune-up in a number of years and has been ridden a lot in recent seasons, a trip to your local bike shop might be in order. If the chain and sprockets look dirty, greasy or rusty and the brakes and shifters don’t work as well as they used to, this would indicate that it’s time for a tune up.

Now if your bicycle is quite new or if it’s been tuned up recently, there are still a number of things that need to be checked on a regular basis. The most overlooked ongoing maintenance issue BY FAR is tire pressure. Low tire pressure is the cause of most flats and contributes to premature tire wear, and rim damage as well as slowing you down. Tire pressure should be checked before every ride on a road bike because of the high pressure needed for optimum performance and safety. The skinny tires of a road bike generally take between 100-120 lbs. of pressure. A quick “thumb test” might lead you to believe that there is adequate pressure when in fact there might be only 60-70 lbs. in the tire. A pressure gauge is a must for an accurate reading which is now standard on even the least expensive floor pumps.

Mountain bikes, with their much larger tires run much lower pressure but should still be checked often. Some mountain bikers like to run lower than recommended tire pressure for better traction off road, but in doing so run a higher risk of getting pinch flats. Mountain bike tires generally run between 35-60 lbs. of pressure. All tires are marked with a pressure range on the sidewall so check to see what is recommended for your bike. Inspecting the tire for any cuts, unusual bulges or embedded glass and metal is also a good idea.

The best way to keep the drivetrain running quietly and shifting smoothly is to keep it clean and well lubed. A clean chain and sprocket set will also last much longer as the dirt and sand that get picked up will act like a grinding compound and will wear down these parts more quickly. There are chain-cleaning devices that do a very good job and there are products that will clean and lubricate at the same time by simply spraying on and wiping off with a rag.

Shifting performance can often be maintained very easily by using the adjustment barrels on the shifters or derailleurs to fine-tune the cable tension. Any mechanic and most salespeople can explain this in more detail and of course the internet is a great resource for this. Most road bikes feature brake systems that can be adjusted in the same manner, but with hydraulic disc brakes becoming standard equipment on most mountain bikes, it’s probably best to let a qualified bicycle mechanic work on these.

Inspecting cables and hydraulic lines for cracking, fraying and other signs of wear will alert you of potential problems with shifting and braking systems. Many suspension components are air-sprung and must be checked regularly and adjusted for the rider’s weight,

riding style and type of terrain. A shock-pump is necessary to make these adjustments and your bike shop can give more tips on suspension set-up.

Keeping your bike clean and shiny will keep the love affair alive. Using a water hose to clean the road and trail debris that stick to your bike is fine, but avoid pointing high-pressure streams of water at the areas that house the bearings. Although most are well sealed, this can still push the mud and crud into the bearings.

An ounce of prevention is definitely worth a pound of cure…. Especially when you’re stuck a long way from home with a disabled bike. At the very least, have a spare tube and means to change it with you at all times.

Enjoy the ride!

By Michael Macfynn Revolution Cycle revolutioncycle.com

wevivefitness.com fitwithpassion.com Twitter/Instagram - @wevivefitness Facebook - Wevive Fitness info@wevivefitness.com 780-761-1860

Paint with your Heart

Wevive is excited to announce our second officially annual charity event Paint with your Heart. The event takes place August 22nd 2015 beginning around 7 PM and will be hosted in our studio raising funds for the WIN House. Giving back is something our studio takes pride in. These are opportunities for us to have fun, be part of the community, and really enforce our family concept by taking care of each other. The WIN House is a children’s and women’s shelter creating a vision where “women and children are safe and free from abuse in their environments and relationships”. This value is one that we hold in high regard. Every person that walks through our doors becomes family but really, nobody should ever feel unsafe or alone. That’s why we’re here. That’s what we do this for. That’s what this is for.

For tickets or more information please call 780-761-1860.

Wevive’s Summer Special

For a lot of people, fitness can be intimidating. It’s the first step to changing their lives, a concept that seems inconceivable. As trainers, we’ve heard it all. I’m too broke, I’m too busy, and I have this injury or this pain which means I actually can’t exercise in that way. Here at Wevive Fitness; we get you. We’ve been there before, we see it every day, it’s totally normal and it’s okay to be nervous! What if we told you we could help? We are here to make this dynamic change less terrifying.

Step 1: make it fun! Join our family doing group fitness and make some friends. We laugh together, grunt together, and make immature jokes all too soon. We don’t try too hard to prove that we are a family, that’s just the way it is.

Step 2: make them an offer they can’t refuse! This is one of those things you have to experience to really be able to appreciate. Listen its summer and its hot, you’re going to be sweaty anyways. Come play outside and we’ll take 15% off the top of your first month. That’s a $17 bootcamp!

In the words of Nike, “Just do it.” Or if you’ve seen the Shia LeBeouf monologue, “JUST DO IT!”

5 Ways to Stay Fit This Summer

by Rachael & Clinton Senkow Photography by Vivid Ribbon

The weather is starting to warm up in Canada, especially here in Festival City. If you are anything like us that means road trips, weddings, socializing with friends and family and spending as much time outside as possible! You may find yourselves over-indulging in delicious BBQ food or a night out at the patio with friends instead of keeping up with your usual fitness routine. We want to give you some ways that you can still enjoy yourself this summer, but also help you stay motivated and keep off those extra pounds so your summer bod is still in check!

1. Stay Hydrated

Drinking water is so important for our bodies, helping to push out toxins and nourish us. It doesn’t matter if you are sitting in the office, going out for supper, or enjoying the outdoors, drinking water is essential and something that can fit easily into your daily schedule.

Tip: Try something as simple as drinking a full glass of water before every meal. Not only will this help you stay hydrated, it will also help you to not over eat during your meals. What we like to do is cut up different fruits or vegetables and put them in a jug filled with water and ice. This creates a subtle taste of whatever you decide to put in, making drinking water attractive. We suggest trying cucumbers, mint, lemon, and limes infused in the water. Go wild; try whatever combination you want and we bet you will be drinking more water this summer because of it.

2. Get outside!

This is something that probably doesn’t come as a shock but when it’s nice outside you should head outside. Whether it’s a walk around your neighborhood, or a jog in our beautiful river valley, there are so many outdoor activities you can participate in. If you’re really ambitious try running the Glenora or Fox Drive stairs and push yourself to set new personal bests!

Tip: Instead of socializing with friends and family over beer and wings, try registering in one of our many local walk/runs this summer. Believe it or not, being active outside can be just as fun as sitting on that patio. Here is a list of some of the local races and outdoor activities taking place this summer in Edmonton. http://www.runguides.com/edmonton/runs

3. Incorporate HIIT training to minimize time in the gym

If you’re like most people you would much rather spend the summer months outside instead of in a hot sweaty gym. We completely agree! However, you shouldn’t make this an excuse to not stay healthy and fit during bikini season. One way to en-

joy the best of both worlds is to minimize your time in the gym and fit your workout into a 30-60 minute HIIT session, you don’t want to let all the hard work you put in during the rest of the year fall down the drain.

Tip: If you need some extra motivation or a group of trainers to keep you in check and give you results, we recommend checking out Vox Conditioning as they truly kick your butt in the best of ways! They are located just behind Grant MacEwan University downtown so if you work downtown or live in the central core this is a great place to try out. Check out their feature workout at the end of this article.

4. Set realistic goals for yourself

It doesn’t matter what you are doing, goal-setting is an important tool to get you where you want to go in life. Many people tend to lose motivation to workout in the summer which is why it’s so important to set realistic goals. Hitting the gym 6 days a week during the summer months may be realistic for some, but not everyone is the same. You have to make sure you set realistic goals and don’t compare yourself or your goals to other people. Setting realistic goals will give you something to work for that is actually attainable and once you achieve these goals you will be even more motivated to continue on your fitness journey even through the summer months! For example, setting a goal of losing 10lbs in a week just in time for your vacation is not realistic or healthy and when you don’t hit that goal you may lose your motivation all together.

Tip: Try buying an agenda from your local Chapters (or somewhere else that sells agendas), it is a proven fact that when you write down your goals or “list of things to do” on paper you are far more likely to complete them. What I like to do (Rachael) is get my cardio done in the morning before work. I find that when I write it down and add it to my calendar I am far more likely to stick to it.

5. Choose Healthier Options/Plan Ahead

Food

We enjoy cooking the majority of our meals ourselves at home, this way we know exactly what is in the food going into our bodies. However, this isn’t always possible as life happens and you can’t be completely anti-social when you get invited out. One of our tricks if we know we will be eating out is to look up the nutritional information before you head out to the restaurant. Many restaurants nowadays have their nutritional information easily accessible, as people are becoming more and more health conscious. You would be surprised at how some of the advertised “healthier” options on menus aren’t actually that healthy. That salad could have as much fat and calories as a steak, so check their website before you go or ask in person.

Tip: Instead of eating out, head to a neighborhood farmers market and buy fresh local ingredients you can take home and cook yourself. This way you are supporting local Edmonton food producers as well as putting delicious organic ingredients into your body, sounds like a win-win.

Here is a list of some local Edmonton Farmer’s Market’s to check out: http://www.swefm.ca/ http://osfm.ca/ http://city-market.ca/wp/ http://stalbertfarmersmarket.com/

Clinton & Rachael’s HIIT Workout REVERSE LUNGES

Stand straight up with your legs shoulder width apart. Take your left foot and step backwards about 2-3 feet. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Keep your weight on your front leg and push off your front leg to return to standing position. Once completed repeat but alternate legs.

WIDE STANCE PUSH UPS

Get in a push-up position but have your arms slightly wider than your shoulders. Start with your arms extended at the top of the push-up and then lower to 2 inches off the floor keeping your core engaged throughout the whole movement, then repeat.

CORE PUSH UPS

Start in an extended plank position - instead of your hands directly underneath your shoulders as in a normal plank your hands should be extended further in front of your body. Stay in this extended plank position and slowly lower only your forearms to the ground then push back up to the original plank position. Repeat.

SINGLE LEG DONKEY KICKS

Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips. Brace your abdominals and keeping your knee bent lift one leg up and extend behind you until it is in line with your body and your foot is parallel to the ceiling. Lower back down to the starting position and repeat all reps on one side before switching legs.

WALKING LUNGES

Begin standing with your feet shoulder width apart holding dumbbells by your side. Step forward with one leg, drop your hips and lower until your rear knee is hovering the ground and knee is bent at 90 degree angle keeping your weight on the front leg. Drive through the heel of your front foot to raise yourself back to standing. Step forward with your back foot, repeating the lunge on the opposite leg now.

STRAIGHT LEG HIP THRUSTERS

Lay on a mat on your back with your legs extended and your feet resting on top of a medicine ball. Then lift your hips towards the ceiling, keeping your legs extended straight and squeezing at the top. Your hips and back should be straight and your core should be engaged. Hold for 3 seconds and then lower back to the ground. Repeat.

Each exercise for 30 seconds and repeat 5 times Workout courtesy of Tyler Malone - VOX Conditioning Photographed at Vox Conditioning

Does the thought of spending our short summer months in the gym to stay fit trouble you? Then take your workout outside this year and enjoy the weather at the same time.

There are plenty of “pop-up” outdoor fitness activities running throughout the city including free yoga sessions sponsored by lululemon athletica at Emily Murphy and Ezio Farone Parks. But for those of you looking to use exercise equipment, the options are out there – if you look for them.

Companies like Peak Play Environments have installed a number of new outdoor fitness circuits including the one in Lion’s Park in St. Albert — complete with everything from an elliptical trainer and leg press to a chest press and pull-up station.

“When people first decide to make a difference with their physical fitness, they go for a walk,” owner Trevor Zahara explains. “And to have these fitness pieces beside a path that they happen to be walking by, people are a lot more apt to get on them and do a little bit of exercise.”

The Lions Park circuit features 13 pieces of equipment to allow users to target balance, strength, flexibility and cardio.

Each workout station also includes a QR code for users to scan with their smartphone to see an online video providing instructions on how to perform the exercise.

While the outdoor equipment seen in city parks may not be of the variety found at places like Venice Beach in southern California, it’s certainly nice to see city administrators including these projects in their budgets. Obviously with the type of climate seen in Edmonton with our long winters and hot summers, it is tough for council to spend a great deal of money on equipment for these park areas, but Mayor Iveson and council members including former Harry Ainlay Phys-Ed teacher Bryan Anderson see the value in having these facilities.

Last year, we approached councilor Anderson regarding having more of these facilities included in future park plans and are talking with community members to see how best to include some fitness equipment and exercise programs in city park areas. What’s important to note is that while equipment is nice to have in the city parks, there are a lot of body weight workouts people can do in the parks without the need of any equipment at all, or by using the existing equipment we all played on when we were kids.

Alison Mould, Community Recreation Coordinator with the City of Edmonton tells us that the trouble with building these projects is often the ability to obtain permits due to weather issues with equipment not being able to withstand to temperature extremes. “The city offers funding up to $250,000 for these projects and additional funds can be obtained at the provincial and federal level,” she says. But the major issue faced is making people aware that the facilities exist, and before the city will fund the projects, they need to see that existing facilities are being used.

“These projects are often grassroots initiatives that allow people to pick the equipment they want in the parks and get a group together to build the structures,” she says. With the projects being volunteer driven, it promotes a sense of community pride while the city is available to support the projects by providing project management services.

Regardless of whether your local park has the equipment or facilities to keep active, the important thing is to get outdoors and stay active. Don’t let your kids have all the fun at the playground this summer. Show them how important fitness is in your daily routine to encourage them to live a healthy active lifestyle.

For more information on the city’s Neighborhood Park Development Program, visit http://www.edmonton.ca/programs_services/funding_grants/neighbourhood-park-development.aspx

City Parks Featuring Fitness Equipment Canora This is older, static equipment around a running trail.

10425 152 Street NW Sudor Greens Park This is a newer fitness area - again, the equipment is static but provides instruction for beginner-intermediate exercises for each piece of equipment.

213 Street and Sudor Greens Drive Grandview Again, a newer park that has the “moveable” pieces that allow for cardio and strength training.

124 Street and 63 Avenue

Body Weight Workouts

by Mel Veroba & Kevin Wong

Pushups on Balance Disk -Start in a push up position with your hands placed on either the top or the sides of the balance board, keeping your back straight and your core tight.

-Lower your body until your elbows are at 90 degrees and pause.

-Raise your body back up to the starting position while maintaining a solid bridge and repeat.

Lower leg lifts

Lie flat on your back with your legs stretched out in front of you.

Your legs should just be a toe’s width apart. Hold onto the handles at either side of your head. If you experience lower back pain, you can place your hands under the arch of your back, just above your hips instead of using the handles. This will help protect your back. Contract your abdominals to push your lower back into the floor; there should not be any gap between them. This helps you target the abdominal muscles while protecting your spine. Keep your gaze up to the sky so you take tension off of your neck. With your abdominals contracted, keep your legs straight and raise your legs towards you. For an added squeeze, use your lower abdominals to bring your pelvis off of the bench. While keeping your abdominals engaged, slowly lower your legs back to the starting position.

Sit-Ups

Lie on your back with your knees bent and your feet tucked under the board. Place your finger tips behind your ears and pull your shoulder blades back so your elbows are out to the side. Brace your abs and then raise your body up towards your knees, shoulders should be lifted off the floor. Keep the head looking straight, do not tuck your chin or pull on your head with your hands. You should have enough space between your chin and your chest, that you could fit an apple in there. Roll back down to the starting position.

Dips off of bench (beginner)

Sit up straight on the edge of the bench. Your legs should be slightly extended, with your feet flat on the floor. Place your hands on either side of your body on the edge of the bench facing the same direction as your body, with fingers down Bring your glutes off of the bench and slowly lower yourself until your elbows come to a 90 degree angle. Elbows should be tucked by your side pointing directly behind you. Now from here, push yourself back up to the starting position.

Parallel Bar dips (advanced)

Raise yourself up onto the bars and place your grip directly below the shoulders for optimal alignment. Keep your elbows locked in tight at your sides throughout the entire movement with a full lock out at the top . With a contracted core, knees bent and feet together, lower yourself as deeply as you’re comfortable. This should be until upper arms are roughly parallel with the ground, or slightly deeper if your flexibility and comfort allows. Now raise yourself back to starting position straightening the elbows.

Keep your shoulders stabilized throughout the full range of motion, making sure you are not shrugging them at any time.

Chin- Ups

The chin-up utilizes a palms facing grip or supine grip and targets the lats and upper back muscles while adding in some extra help from the biceps. The addition of the biceps makes the chin-up a slightly easier movement than the pull-up.

Grip the bar, hands facing you and shoulder width apart. While keeping your core tight contract your back and biceps and lift your torso up towards the bar. Your chin should pass over the bar.

From here, lower your torso back to the starting position with arms fully extended.

Lateral Bench Squat Jumps

-Start in a squat position with one leg starting on bench.

-Spring yourself up and over the bench maintaining a tight core with your chest up.

-Land back in a squat position with one foot on the bench on the opposite side. Now repeat back to the other side.

Summer Flavors

Have a Picnic In The Park Hey there summer. We’ve been waiting for you to show your beautiful sunshine. It’s been a while and we’re ready to get outdoors to enjoy the long summer nights. It’s that time of year to pull out the picnic basket, grab a Frisbee or ball glove and have a day out in some of the parks in Edmonton’s river valley.

Edmonton’s river valley is the largest stretch of urban parkland in North America, extending 25 kilometers along both banks of the North Saskatchewan River.

Containing 22 major parks, 11 lakes and 14 ravines, there is plenty to do and many great ways to enjoy all they have to offer. Here are some of YEG Fitness’ top spots for having a picnic while keeping active with friends and family:

1. The ‘Ledge’ as it’s known to the locals is one of

those places we’ve all spent a lazy summer afternoon enjoying the weather. With its walking and bike trails and plenty of open, lush green lawn areas, you can enjoy your picnic and toss a Frisbee at the Alberta Legislature grounds then cool off in the wading pool.

2. Emily Murphy Park is on the south bank of the

North Saskatchewan River. Adjacent to Groat Road, it is nestled in the beautiful River Valley. Here, you’ll find 30 picnic sites complete with a playground and small craft boat launch for those who want to get out and paddle on the river. Walking trails are abundant to work off some of the healthy treats you packed in your picnic basket.

3. Louise McKinney is the front door to the river

valley parks system and a gateway to trails throughout the city. It is a vibrant venue for special events and river-based activities. It doesn’t have any designated picnic sites so pack a blanket and claim your spot early for a great view of the downtown skyline. Enjoy your picnic then go for a stroll in one of the many gardens or toss a football on the Oval Lawn.

4. Located in the northeast part of the river

valley, Rundle Park features large, open fields, man-made lakes, multi-use trails, a variety of amenities and sports and recreation facilities. A paddling center, disc golf, beach volleyball and tennis courts are just a few of the amenities offers. 6 picnic sites are available for reservation.

5. William Hawrelak Park is a 68-hectare park in the

river valley featuring a 5-hectare lake and open grassy areas, which are great places for a game of soccer.

The park hosts several major festivals and events throughout the year and is a fantastic location for all Edmontonians and visitors to explore. There is great access to biking and hiking/running trails and even paddle boats for rent on the lake.

Soba Noodle Salad Rolls INSTRUCTIONS PREP TIME 15 mins COOK TIME 5 mins TOTAL TIME 20 mins Serves: 5 1. For Rolls: In a large pot, heat 4 cups of water to boil and cook noodles according to package instructions. Run cooked noodles under cold water and drain. Mix in 1 tbsp soy sauce and 1 tsp sesame oil with noodles. Set noodles aside.

2. Fill a shallow dish with warm water. Place one sheet of rice paper in dish until it is submerged, soak for 1 minute or so until it becomes soft, carefully set on a clean surface, such as a cutting board, and make sure the sheet does not bend or fold.

3. Place about 2-3 tbsp of cooked soba noodles in the middle of the rice paper sheet, top with a few slices of carrot, pepper, onion, a few sprigs of cilantro, and a couple leafs of lettuce.

4. Fold the top of the rice paper sheet over the filling, then fold in each side, then roll until the opposite end has closed the roll, put on a plate and repeat the process until you have ten salad rolls! (Learning this process may take a little patience, but after the first couple rolls you will get the hang of it! :)) 5. For Sauce: Combine all ingredients in a food processor, or mix together by hand.

6. Serve with cold rolls, enjoy!

NUTRITIONAL INFORMATION Serving size: 2 Rolls & 2 Tbsp Peanut Sauce Calories: 323 kcal Fat: 8.7g Saturated fat: 1.6g Unsaturated fat: 6.5g Trans fat: 0 Carbohydrates: 56.7g Sugar: 6.2g Fiber: 3.6g Protein: 9.5g

INGREDIENTS Rolls: 10 sheets rice paper 6.5oz soba noodles 1 carrot, peeled & julienned 1 bell pepper, julienned 2 green onions, cut into strips small bunch cilantro small bunch lettuce 1 tbsp low sodium soy sauce 1 tsp sesame oil Peanut Sauce: ¼ cup creamy peanut butter ½ lime, juice 1 tsp sesame oil 1 tsp rice vinegar 1 tbsp soy sauce 1 tbsp pure honey 1 clove garlic, minced 1 tbsp fresh ginger (optional) ¼ cup water (add more if you prefer a thinner consistency)

Roasted Vegetable & Balsamic Chicken Wrap INSTRUCTIONS Serves: 2 1. Preheat the oven to 400 degrees.

2. Place all the vegetables on a baking sheet and toss with olive oil, 2 tbsp balsamic vinegar, and ½ tsp Italian seasoning, salt and pepper.

3. In a bowl, toss the chicken breast with 2 tbsp balsamic vinegar, ½ tsp Italian seasoning, and the basil.

4. Place the chicken on the same or a separate baking sheet.

5. Place everything in the oven and roast for 20 minutes.

6. Remove from oven and let cool slightly.

7. Once cooled, sliced chicken and assemble wraps with roasted vegetables!

INGREDIENTS 1 tbsp olive oil 1 cup sliced mushrooms 1 zucchini, cut into thick slices 1 cup cherry tomatoes, halved ½ red onion, sliced 2 cloves garlic, minced 1 bell pepper, sliced 2 - 4oz chicken breasts 2 + 2 tbsp aged balsamic vinegar 1 tsp italian seasoning 1 tbsp fresh basil (I use Gourmet Garden fresh basil paste)

NUTRITIONAL INFORMATION Serving size: 1 wrap Calories: 396.6kcal Saturated fat: 1.8g Unsaturated fat: 6.6g Carbohydrates: 40.2g Sugar: 3.2g Fiber: 7.5g Protein: 32.7g

salt and pepper 2 whole grain tortilla wraps (or GF wraps if needed)

Avo-Chicken Bell Pepper Boats

INSTRUCTIONS

INGREDIENTS

PREP TIME 5 mins TOTAL TIME 5 mins Serves: 1

4oz cooked chicken breast

1. Dice chicken into small pieces, or shred with a fork.

salt and pepper

2. Mash the avocado in a bowl and season with salt and pepper.

1 bell pepper

3. Add the chicken to the bowl and mix and mash until well incorporated with the avocado.

4. Cut the bell pepper into 3 segments and fill each segment with the avocado chicken filling. Top with sprouts and enjoy!

½ avocado

½ cup sprouts

Pecan Blueberry Cobbler - GF INSTRUCTIONS 1. In a food processor pulse pecans, buckwheat groats, and rolled oats until the pieces are uniform in size and have a rough but even texture.

2. Add in chopped dates and process until the dates are blended well into the mixture (you may have small chunks of date, which is fine) 3. Add in six packets of stevia (or 3 tablespoons raw honey), cinnamon, and salt and pulse until combined.

4. Transfer mixture to a bowl and add in the chilled coconut oil (or butter) and ‘cut’ it into the mixture with a knife or pastry cutter to create large crumbles. (Basically, you want to combine the dry mix with the cold fat — coconut oil or butter — until the texture is well mixed and crumbly.)

5. Place mixture in fridge for 30 minutes.

6. Meanwhile, heat a small pot or pan over medium to high heat on the stovetop.

7. Add in blueberries and two packets of stevia (or 2 tablespoons raw honey) and bring blueberries to a slow boil.

8. Mash the blueberries with a fork while heating.

9. Once blueberry mixture is bubbling reduce heat to low and simmer until mixture thickens and reduces slightly. Transfer blueberry sauce to a bowl and chill in the refrigerator for 20 minutes.

10. Once both the pecan mixture and the blueberry sauce have chilled, it’s time to serve!: In four small bowls or jars (or one large serving dish) layer the pecan mixture, then the blueberry mixture, then more pecan mixture, and another dollop of blueberry mixture to top. Chill in the refrigerator for 1 hour.

11. After the cobbler has chilled, serve alone or with some regular or vegan ice cream!

INGREDIENTS ½ cup raw pecan halves ¼ cup buckwheat groats ¼ cup rolled oats ½ cup chopped dates 1½ tsp extra virgin coconut oil (chilled or chilled butter) 1½ cups fresh blueberries 8 packets stevia (or 3 tbsp plus 2 tbsp raw honey)

Not So Evil Deviled Eggs INSTRUCTIONS PREP TIME 15 mins TOTAL TIME 15 mins Serves: 1 1. Boil the eggs for 6-8 minutes until done and run under cold water, then remove the shells.

2. Cut each boiled egg in half and remove the yolk.

3. Save 1 yolk and discard the others (or save for another use) 4. In a bowl mash together the yolk and hummus until smooth.

5. Fold in the kale and bell pepper.

6. Scoop the hummus mixture back into the hollowed egg white halves.

7. Sprinkle each with salt, pepper, and paprika.

NUTRITIONAL INFORMATION Calories: 204 kcal Fat: 10g Carbohydrates: 8g Fiber: 4g Protein: 21g

Christal Sczebel has an undeniable passion for good food and health. She began her practice as a Holistic Nutritionist in 2010 called Pure & Simple Nutrition. She shares her love for nutrition and wellness on her blog, Nutritionist in the Kitch.

All Food pics are from her website Nutritionist in the Kitch

INGREDIENTS 4 large free-range organic eggs 2 tbsp prepared hummus 1/3 cup kale, chopped finely ¼ cup bell pepper, chopped finely salt and pepper pinch of paprika

THANKS FOR READING

Stay tuned for our next issue Featuring: Shannon Szabados – Team Canada Women’s Hockey Evolve Strength Workout Back To Work/School Fitness Skateparks In YEG Northern Alberta Basketball Training Becoming a certified personal Trainer

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