YEG Fitness - May/June 2015

ISSUE 6 May/June 2015 WWW. YEGFITNESS .CA

THE RISE of ORGANIC DELIVERY SPUD & ORGANIC BOX

RIVER CITY RUNNERS

TAKING IT TO THE STREETS

CLIMBING HIGH WITH AL HANCOCK

CLAYTON BELLAMY KEEPING FIT ON THE ROAD FITNESS

NUTRITION

WELLNESS

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Twitter : @yegfit Facebook : facebook.com/yegfitness Instagram : instagram.com/yegfitness

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.

YEG FITNESS

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g n i w s r youn with Edward Boni k c a b GETup for the golf seaso Warm

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EDITOR’S NOTE It’s that time of year again. Time to dust off the bikes and runners.

Time to pull that baseball glove and football out of the storage bins in the garage. It’s been a long time coming, and YEGGERS take advantage of every single day of it.

Summer is here and although it seems to end too soon, there is a ton going on to fill our days with outdoor pursuits that lead to a healthy lifestyle. Everything from outdoor bootcamps and Ultimate Frisbee to pop-up workouts in the river valley and running the Glenora stairs, there is so much to do that there really is no excuse not to #getYEGFit. We celebrated our second anniversary in April; two years of keeping you motivated and featuring some great local businesses. In all that time, we’re still impressed by all the ways Edmontonians stay fit and the number of great businesses that offer their services to the masses. We’ve always been proponents of people getting in shape and keeping fit whatever ways they can. Whether it be walking the dog in some of the great local dog parks, or heading out with the November Project group for an early morning workout around our great city, fitness is truly whatever you make of it.

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

This month, we’re featuring some great stories including the hardworking and talented Clayton Bellamy from the Juno Award winning band, The Road Hammers. He shows how tough it is to keep fit on the road and gives inspiration to those of us who feel our lives get too busy to keep fit.

Golf season is also upon us, and Edward Boni from the Ranch Golf Course gets us back in to the swing of things with a workout to keep you under par on the course. We’ll also catch you up with a few local businesses that keep you eating healthy local produce, and they deliver it right to your door. To make healthy eating even easier, what gets more convenient than having your meals made for you?

Orgo and Fresh Fit Foods have filled that demand nicely providing customers with fresh, high quality meals that save you time while keeping your budget in mind.

JOEL VERHAGEN Designer joel@yegfitness.ca

There is so much to do and see in YEG this summer. From our beautiful river valley trails and bike paths, to marathon and obstacle course races, there truly is something for every fitness level and ability.

All you need to do is get out there and #getYEGFit all summer long.

CHAN RIN Photographer

-TJ

chan@yegfitness.ca

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KEEP FIT WITH PLAKAS

by Paul Plakas

What are some great outdoor activities people could do during the upcoming summer months to stay fit and enjoy the outdoors?

Depending on your interest and fitness level, you can do a variety of things.

Geo Caching is something fairly new.

There are clubs in town where you do orienteering and find prizes in different parts of the city. It’s a good walk and a nice way to spend some leisure time with your family. You can mountain bike in Terwillegar Park before the city wrecks the rest of it making it too user friendly. It was my playground for the last 15 years. I maybe have one or two years left. If you love pain then running the River Valley Stair Workout from the Hotel MacDonald to Mackinnon Ravine (stairs by Peter Pocklington’s old house) and back.

About a 10km run with eight sets of stairs one way and then again back with between 110 to 220 stairs to climb on each.

People use this time of year to train for that “beach body”. What are your thoughts on this?

Of course with the warmer weather, everyone wants a better body because they are wearing less clothing.

You can’t hide behind the winter sweater or jacket anymore. It does not matter what your motivation to lose fat and get leaner is just so long as you do it in a sensible way.

Any good fitness tips to share with people who may have hit a plateau with their training.

The way you break plateaus is through a good periodization program. Your body must cycle through levels of intensity and recovery over the course of a year.

You cannot train hard every workout and you only need so much recovery.

The key is to figure out where you are at and develop a plan to the next level of intensity with weights, cardio, sleep and eating being progressively better and then build in a back off period before the next push forward.

Paul and his team at Custom Fit Personal Training Studio are accepting new clients for 2015.

Contact them at customfit.ca

Exercise IS for THE Dogs

It’s often said that dogs are a lot like people. That’s absolutely true – in more ways than one. A sedentary lifestyle is bad for people, and it’s bad for dogs too. Exercise can ward away illness and disease and keep your dog looking and feeling great. Just as there are proper and improper ways for you to exercise – the same is true for your dog. Planning a proper exercise program for your dog will help to ensure a long, happy and healthy life for your pet.

Katie Hughes and Audi running stairs in the River Valley.

WALKING

Walking is one of the healthiest and most effective forms of exercise, both for humans and canines. It’s also easy, enjoyable, and requires no special equipment.

And you’ll benefit just as much as your dog. In fact, you can consider dog walking to be one of the great perks of dog ownership.

In 2008 the Health Promotion Journal of Australia reported that dog-owning families had only half the risk of childhood obesity compared to families without dogs. And researchers at the University of Western Australia have found that 70% of dog owners get at least 150 minutes of exercise every week, while only 40% of non-owners get an equivalent amount of exercise.

To get the best benefits of a walking program for both human and pet, plan on at least 30 minutes per day of walking. Try to make it a daily routine. If you walk at the same time every day, your dog will come to expect it. If you get lazy and try to slack off, your furry friend will give you a nudge!

SWIMMING

Dogs are natural swimmers; every dog is born with the instinctive ability to swim. But that doesn’t mean that your dog will like to swim. Some dogs are wary of water, while others (particularly of certain breeds) are drawn to the water.

If your dog likes to swim, be glad – it’s a great form of exercise.

Swimming offers great aerobic conditioning, but without the impact stress of running. The low-impact exercise of swimming can be particularly beneficial for elderly dogs that may be suffering from arthritic joints.

Be careful, though, of where your dog swims. Lakes or ponds that exhibit lots of algae growth or dead fish floating on the surface may contain bacteria that could be harmful to your dog (and to you). And if your dog swims in a chlorinated pool, there’s a chance that the chlorine will irritate its skin. A quick rinse-off with a hose after swimming will eliminate that concern.

INTERACTIVE ACTIVITIES

An average of somewhere around 1 to 2 hours per day of exercise is right for the majority of dogs. But variables such as breed, age, and overall health make it necessary to tailor an exercise program to your dog’s specific needs.

Short-nosed breeds like pugs and bulldogs, for example, are far less tolerant of aerobic exercise (running, swimming, walking) than long-snouted breeds like retrievers and collies.

And just as the exercise needs of an 80-year-old human vastly differ from the needs of an 18-year-old, so too does the age of a dog affect its exercise needs. In general, an adult dog needs and tolerates more exercise than an elderly dog or a young pup.

Keep in mind that temporary factors such as a day’s heat and humidity can also impact the amount of exercise your dog can tolerate.

IT’S MOSTLY COMMON SENSE

Your dog is a unique individual, just as you are. So it’s important that you tailor an exercise program that’s suited specifically for your dog. Take into account your dog’s condition, too, when beginning an exercise program. If your dog is overweight or out of shape, it’s important to start slow and ease into the program gradually. It’s all about common sense.

Etiquette Tips for Dogs at Off-Leash Dog Parks

- Make sure your pooch is well-behaved around other dogs, people and children.

- Always keep your dog leashed outside of the dog park fence or outside of an area designated as off-leash. This includes taking your dog to the dog park from the parking lot.

- Most dog parks require that you pick up after your dog. Please do so whether it is required or not.

- Dogs may be more aggressive when with other dogs. Watch your dog at all times. If your dog is aggressive take your dog out of the park.

While the same can’t be said of people, for most dogs any type of exercise is fun. But if the exercise involves the dog’s best buddy (that would be you), the exercise is extra-special.

Activities like fetching a ball or Frisbee offer the benefits of great fun AND great exercise for your dog. These activities also offer great bonding opportunities, and can be just as an enjoyable experience for you.

NOT TOO LITTLE, NOT TOO MUCH

Just like people, dogs can get too much of a good thing. But too little exercise is a bad thing. How do you know if you’re hitting the sweet spot with your dog’s exercise program? Watch for these indicators that your dog is getting too much or too little exercise.

TOO LITTLE

* A pudgy pooch * Hyperactivity, including: * Excessive chewing * Digging * Barking * Improper elimination can be related to lack of exercise

Wayne Groth with “Sadie” – Hermitage

TOO MUCH

* Your dog starts to lag during exercise, or suddenly stops to lie down * Excessive panting, wheezing or shortness of breath * Visible signs of distress or agitation * Signs of lameness Kayla Gardiner with Declan in Wasootch Ridge

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1. Buena Vista Great Meadow

North of Laurier Park and Buena Vista Dr., south of Melton Ravine (approx. 88 Ave.); excluding pedestrian bridge access trail, Yorath property and trail north to Mackenzie Ravine.

2. Patricia Ravine

The granular hiking trail between Patricia Heights, Rio Terrace and Westridge from Whitemud Dr. to river.

3. Dawson Bridge/Highlands Hiking Trail

Dawson Park and granular trail on north side of Dawson Bridge to Capilano and 50 St. Bridges are on-leash.

4. Terwillegar Park Large multi-use Rabbit Hill Rd.

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Access from 68 Ave. and 93 St. (west side of Argyll Park) or north side of Argyll Park parking lot; only the granular trail along the bottom of ravine to Whyte (82) Ave. The overpass is off-leash.

Baxter and Gaylene Sinclair taking a winter walk

Lori Groth with “Sadie” – Hermitage

From Oil Sands to Everest, One Man’s Mountain Adventure.

By Al Hancock

Photos by Al Hancock

Canadian’s are born from an ancestry of explorers. The first Europeans that came to Canada had to face major obstacles including a harsh climate, while exploring our vast nation by foot or horseback. It is natural to assume that even after many generations, the natural call of the wild would still appeal to some.

Al Hancock, is one of those unique individuals. Al started his humble beginnings in Stephenville Newfoundland, and then moved west at 18 to discover the possibilities in Alberta’s oil sands. With a successful tradecraft now underway, Al could focus on his athletic pursuits.

Al’s passion for athletics began with bodybuilding, where he quickly achieved many awards and accolades including provincial championship titles, and going on to complete for Canada in several international body building competitions.

15 years ago, Al was ready for more excitement and adrenaline in his life. He began to train for mountaineering, taking courses in rock, ice, alpine and expedition climbing. In 2003 he began his love affair with the mountain, climbing Mount Denali in Alaska, then moving onto Mount Elbrus and Aconcagua. In 2007 Al faced a feat that seems insurmountable to most of us - he summited Everest, the world tallest peak. With this major mountain under his belt, he looked forward bigger challenges, and decided to focus on one of the biggest challenges for high altitude climbers - The Seven Summits.

The Seven Summits involves climbing the highest mountain on each of the seven continents. This is an epic task, in most cases taking many years to accomplish. Relatively few people have attempted and even fewer succeeded. Al was the 13th Canadian to ever accomplish the challenge, and the 202nd person worldwide. The peaks include Mount Denali in Alaska, Mount Elbrus in Russia, Mount Aconcagua in Argentina, Mount Everest in Nepal/ Tibet, Mount Kosciusko in Australia, Mount Kilimanjaro in Africa and Mount Vinson Massif in Antarctica.

With a climbing resume full of achievements, Al has now set forth on a goal that no Canadian has ever achieved. Beginning in the spring of 2015, Al is taking on The Big 14 Challenge. This challenge will have Al facing down the 14 highest mountain peaks in the world. With 6 of those mountains completed, the following three years will see Al attempting to summit the additional 8.

His first stop is Annapurna, a Himalayan peak that no Canadian has yet to successfully climb.

The training has been vigorous for this task. Al has been physically training, both indoors and out, focusing on strength and endurance. Prior to his March departure, he spent 4-6 hours a day in the gym. As in any sport, the physical readiness is only one part of the game. Al must also mentally prepare for the harsh conditions that lay ahead. On the mountain you are faced with stripping away all modern luxuries including hot water, accessible meals and basic needs like warmth and shelter. Safety becomes a number one concern, whether it is in lead up to base camp, when the dangers of the country itself present themselves, or to the actual mountain climb. Once departure for the task has begun, death is staring you in the face at every turn.

When asked why he does this, it’s a simple yet complex answer.

It is a calling, a passion. He is driven by the challenge and the desire to inspire. When Al is off the mountain he spends his time inspiring others through motivational speaking engagements and keynote presentations. His dream is that one day when facing a challenge of any type, a child that he has inspired will stop and think, “Well, if Al could do that, then I can do this”. It is for him about inspiring everyone to find their own mountain, face their fears, and push beyond their own comforts to grow as individuals.

For more information on Al Hancock, or to book him as a keynote speaker please visit alhancock.com

Our May edition was created prior to the devastating earthquake in Nepal. Al was climbing in the region and we’re happy to say he is safe and awaiting rescue at the time this edition was released. Our thoughts are with all those affected by this tragedy.

Sin City

Keeping Fit On Vacation In Las Vegas

Photos: Caesers Entertainment Corporation

Keeping your diet and fitness regime in check while in Sin City can be a definite challenge. With temptations such as 24-hour restaurants, dozens of buffets, rich super-size portions, and round the clock alcoholic drinks, it’s easy to take a vacation from your daily habits.

We stepped away from YEG for a little rest and relaxation and to celebrate a wedding with our good friends from Scotland in April and between the beverages, late nights celebrating and amazing food, it was difficult to get up in the morning and head down to the fitness center. For the first couple days, we kept up our fitness program thanks to a bodyweight workout from the Dailyburn personalized workout program (free trial at www.dailyburn.com).

Once the cobwebs of celebrating with our rowdy group of Scot’s ended, we were able to check out the amazing Qua Baths & Spa at Caesar’s Palace.

I’ve got to say, I was a bit surprised to see how large the fitness center was. Caesar’s is a huge resort if you’ve never stayed there before.

With 3960 rooms, it’s not that they don’t need a fitness center to compliment their guest size. I was just surprised how many people were in there using the facility when I showed up to check it out.

Seeing that this is Sin City, I had wrongly assumed that very few guests would be keeping to their workout regime, instead opting for the casinos, amazing pool or at most, burning off some liquid calories by walking the Strip.

Complete with free weights and abundant equipment, it was the perfect space to get in a good workout. Guests are greeted with 31 pieces of WiFi connected equipment, including state-of-the-art Technogym equipment such as Kinesis Trainers and Expresso HD bikes. The Expresso bikes were awesome as they allowed for interactivity where you could race other guests, or create different tours depending on your fitness ability.

Exercise is something that can easily fit into your day in Vegas.

A short but intense HIIT workout in your room, or a bit of cardio in their fitness facility is manageable while still taking in all Vegas has to offer. Those looking to make clean eating a priority will be impressed by the lighter dishes and vegan and gluten-free options offered at several restaurants.

GIADA inside The Cromwell, Nobu Restaurant and Lounge located in the heart of Nobu Hotel at Caesars Palace and Restaurant Guy Savoy at Caesars Palace are all great options to check out.

GIADA offers vegan-friendly dining including Swiss Chard Rolls with Indian spiced brown rice, tofu, raisins and pomodoro and Grilled Broccoli Rabe with Calabrian chili vinaigrette. Guests that have taken on a gluten-free diet can enjoy a wide array of dishes spread across breakfast, lunch and dinner. Favorites include the Caprese Frittata made with three eggs, fresh mozzarella, heirloom tomatoes and basil with prosciutto San Daniele, the Chopped Tricolore salad with prosciutto San Daniele, Tuscan kale, endive, radicchio, dates, walnuts and Gorgonzola dolce, or the Pan Roasted Salmon, boasting fall vegetables succotash, lentils and whole grain mustard.

Nobu Restaurant and Lounge and Restaurant Guy Savoy offer fully customized dining experiences. Guests at Nobu are encouraged to order “Omakase,” which translates to, “I’ll leave it to you,” leaving the server to create customized off-the-menu dishes, which can be specialized to accommodate food allergies and dietary restrictions.

In the spirit of creating the supreme all-encompassing experience, Restaurant Guy Savoy also offers personalized dining.

Below are some tips to help you stay on your diet while still having a good time on your Vegas vacation.

1.

Use common sense when ordering meals. This will help you stick to your diet. Avoid eating too much bread and butter, or just ask the waiter not to bring it. Avoid heavy dishes that have a lot of cream and butter in them, or ask the waiter to make it light. Fried foods should be eaten in moderation. Go for the healthier lighter dishes, like salads and steamed vegetables, but go easy on the dressing or have it on the side. Watch your portion size. Consider sharing a dish if it is large, or only eat a smaller portion and leave the rest.

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Watch the alcohol mixed frozen drinks. They look and taste great but can be as much as 800 calories each. Try to order lower calorie options like wine (110 calories average). Alcohol can inhibit your good judgment when it comes to selecting healthy food decisions so be careful how much you consume.

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If you do happen to overindulge, you can work off the additional calories by planning ahead to visit the fitness center in your hotel. They are often free or included in your resort fee. Swimming is a great way to have fun and safely burn off some of those extra calories. Another great way to keep fit is by simply walking the Las Vegas strip. At just over 5km, it might be tough to get in a run due to the congestion of shoppers and sightseers, but you can burn a few hundred calories with a brisk walk.

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If you prefer the convenience of working out in your own hotel room, you can just follow your own routine, such as jogging in place, jumping jacks, workout bands, pushups, crunches, etc. You can also bring your favorite exercise videos and watch them in your room. Another good option is to exercise using an online video service or one of the many apps available for your smartphone.

路 R E A L I Z E Y O U R M O T I VAT I O N 路 路 REVEAL YOUR STRENGTH 路

First Class is Always Free Our Services: Child minding and full service shower/change room facilities

F I N D YO U R R I D E F I N D YO U R C O M M U N I T Y 208 Sioux Rd, Sherwood Park www.spinunity.ca

T HE

F IT N E S S

CO MMU N I TY:

Changing the Way You Fundraise weating for a good cause is not a new concept.

For years we have laced up our runners or hopped on our bikes to participate in events for organizations and charities we hold dear to our hearts.

If you’re looking for something new, it may be time to utilize your fitness community.

If you’ve hosted a fundraiser, you can probably say you’ve done it all: car wash, bake sale, and the ‘oh so delicious’ hamburger/hot dog stand. Fitness studios are a great way to provide a unique and invigorating fundraising option and get your family and friends involved and active in your fundraising efforts. Whether it’s called a Karma class or a Unity class, studios across the city are providing opportunities to get your friends and family actively involved in your fundraising efforts.

When Spinunity opened its doors, we began holding Unity classes with the intent to create opportunities to assist individuals with their fundraising efforts. The goal: to fill up the class with riders using your network and ours and earn 50% of the proceeds towards your fundraising goal.

Now our mission has evolved to include hosting event nights at the studio to raise awareness for local charities.

Brospin, Brospin 2.0 and Girls Night Out were amazing successes because of our riders – it feels good to sweat it out and have fun for a good cause.

Contact us if you’re interested in hosting a Spinunity class or your own event, or look to your local studio for opportunities to make an impact.

208 Si oux Rd , Sherwood P ark · www. spi nuni ty. c a

I S R E E O H F T

Organic Delivery

The Rise of Organic Delivery

Photos: Organic Box & SPUD

After a exhausting week at work or even just slaving at home chasing the kids and tending to your daily duties, the last thing you may want to do is spend time pushing a shopping cart around your local supermarket, spending endless hours at the neighborhood shopping center. Needless to say, this is perhaps one of the primary reasons that online organic food delivery services are on the rise.

Companies like Organic Box and SPUD (Sustainable Produce Urban Delivery) have found a growing niche in Edmonton and people are falling in love with their service and products - for good reason.

Have you ever considered how much time and energy you spend shopping for food? While it may be therapeutic to stroll down the grocery store aisle for some, for most it is an absolute bore. It takes the average Canadian thirty to forty minutes per week to pick out their groceries and when we’ve got work, activities with the kids and trying to take time for ourselves, these delivery services look like a great option.

Danny Turner and his wife Miranda began the Organic Box in 2010, and since then, the demand for a weekly organic food delivery service in Edmonton grew, as did their need for a larger facility.

“For the last few years, we’ve been hearing loud and clear that what Edmonton needs is a food hub, and we’re doing it,” Turner said.

In the fall of 2014 the Organic Box moved into their new 17,000 square foot facility which includes a collection of cold and dry storage, freezer, and processing space that gives everyone in their food family a place to use a shared storage, distribution and marketing facilities. We visited a few weeks ago and were amazed by the space.

“This new place gives us the chance to operate more efficiently and to continue to grow our customer base,” he said.

Supporting local growers and providing international farmers with fair wages are both important parts of their business plan. They have recently formed a partnership with Riverbend Gardens, owned by Aaron and Janelle Herbert, where customers of the Organic Box can access products from Riverbend’s Community Supported Agriculture (CSA) project.

“People can get their Riverbend produce, but also their Alberta milk and eggs and so on from us, in a single bundle,” says Turner. “It’s going to give the Herberts access to the thousands of people who get food from us. And it’s a win for our existing customers who get access to all the Riverbend CSA.” Ordering requires a membership where you select the box that suits the size or needs of your family. Choose your delivery frequency, and customize your box by choosing from a variety of over 800 organic products.

Since bringing its business to Edmonton in late 2014, SPUD has been delivering local and organic goods to customers, and strengthening partnerships with local food producers, and enjoying strong support from Edmonton’s local food community. Founded in Vancouver in 1997, SPUD expanded to Calgary in 2002 and began building relationships with Alberta’s food producers, but the success they have enjoyed since arriving here has exceeded their expectations.

“The first three weeks we were open we did 40, 50 and 60 orders a week respectively and we were very excited and patting ourselves on the back and then by the sixth week we were delivering a thousand boxes a week,” says Corbin Bourree, managing director for SPUD Edmonton.

TAKE YOUR PASSION TO

THE NEXT LEVEL START YOUR CAREER AS A PERSONAL FITNESS TRAINER A trend toward healthier lifestyles and personalized fitness solutions has created a growing demand for qualified personal fitness trainers.

The Personal Fitness Trainer program teaches principles and methods of physical training and safe exercise, nutrition, health promotion and lifestyle counseling as well as business management and marketing practices.

Students may choose from in-class and online courses and may enroll as a part-time, full-time or Open Studies student.

Prepare yourself for fall studies by starting the program online in May. For more information and to see where the NAIT Personal Fitness Program can take you visit nait.ca/pft

GET STARTED TODAY A LEADING POLYTECHNIC COMMITTED TO STUDENT SUCCESS

SPUD delivers a variety of products, most of which are either local, organic or both, to customers’ doorsteps. Customers can search for and order products on SPUD’s website. Each product is displayed with a photo and will have a tag identifying whether it is local or organic. Ordering is simple and delivery is free on orders over $35.

SPUD does source from many Alberta producers including Mans Organic, Gull Valley Greenhouses, Reclaim Urban Farm and Lund’s. However, to fill out the organic produce readily available at grocery stores, countries of origin were as far away as Chile or Peru.

Local producers also include SunWorks and Olsons High Country for meat, Vital Greens and Rock Ridge for milk, Bles Wold for yogurt and The Cheesiry for cheese. Other Edmonton-based businesses that supply products to SPUD include Transcend Coffee, Prairie Mill, Honest Dumplings, Jacek Chocolate Couture, Cookie Love, La Oliva, Bloom Cookie Co., and the most recent addition, Glow Juicery.

“Our first aim is to offer both local and organic, then local, then organic,” said Bourree. “If you have mobility issues, or don’t have access to organic foods, or don’t want to seek it out all over town, we can bring it to you.”

Success comes with hard work, and so we push ourselves in our relentless pursuit of personal bests.

Drive and dedication move us to accomplish great things - but even the best athletes have the capacity for more.

No matter their level, nearly every athlete functions at a less than optimal capacity; they get hurt, get treated, return to training, and inevitably get hurt again. Or, they live with chronic issues- the tight hamstring or bad shoulder - and settle for limitations.

After years of treating and training athletes, RVH has built a system that helps athletes overcome limitation by connecting the injury management aspects of rehab to the performance side of training. The system is 43°22, and it’s changing the way we look at performance. 43°22 is named for the slope of the Red Pyramid –the first true pyramid that stood because its foundation was stable.

43°22 bridges the gap by building on a foundation of fundamental skills to ensure maximal performance and substantially reduced risk of injury. With 43°22 all levels of training are connected and skill development is strategically planned to ensure maximum results.

Fitness, strength, speed and power improve at every level and athletes see better overall results than with traditional programs.

The Base by RVH is the evolution of training in Edmonton. With one-on-one training, sport specific programs, and drop-in fitness classes, The Base makes 43°22 available to every level of athlete.

The Base is 16,000 square feet of proven injury recovery and performance and features an indoor sprint track, expansive turf and state of the art training equipment, along with fully integrated athlete therapy, sport psychology, and nutrition coaching. No other facility in Edmonton is as equipped to meet the needs of athletes.

The Base is located at 18019 111 Ave. Program and class information can be found on our website.

780-430-9224

EDMONTON OUTDOOR CLUB Free to join, and open to any adult in Canada, the Edmonton Outdoor Club (EOC) brings people together in a fun, friendly and inviting atmosphere. They offer a variety of events, with some things geared for beginners, some more challenging things, and lots of ‘somewhere in the middle’ activities while trying to keep events as low-cost as possible. A majority of their events take place in the Edmonton area, but occasionally they visit neighboring provinces or travel further away from home.

Each month you will find regular outdoor activities such as hiking, camping, biking, inline skating, canoeing in the summer, and cross- country skiing and snow shoeing in the winter. There are also social events, and “special” events such as white water rafting, and caving.

Photos: Edmonton Outdoor Club

The EOC is a volunteer-run organization for adults whose mission is to provide their members with the opportunity to participate in open, accessible and affordable activities with a focus on the outdoors. Their focus is to bring together their members to enjoy and protect the environment while sharing outdoor knowledge and experiences that encourage a healthy and fun lifestyle.

Founded in 2006, the EOC currently has over 2000 members, primarily Edmonton residents, ranging in age from 20 to 60, with half of their members falling in the 20-39-age range. Membership is open to any interested adult, regardless of his or her experience level. Members pay only for those events they attend and membership is free, although member support, in the form of both time and monetary donations, is solicited to keep the club running. Funds collected are recycled back into the club for purchases of equipment or supporting an event.

How much does it cost to join?

It doesn’t cost anything to join the EOC and there are no yearly membership fees. They do ask for voluntary donations for many of their free events to help pay for things like equipment and first aid supplies.

Do I have to become a member participate in EOC events?

Yes, participation in EOC events is open to members only.

to

How do I find you when I’ve never met you before?

If you’re new to the club and haven’t been out to one of their events before, here are some ways to find them: At our social events: A designated spot to loiter will be appointed, and the event coordinator will gather everyone in that spot.

When possible, they will wear a yellow EOC baseball cap.

At a carpool or event location: The carpool location will be described in as much detail as possible. Look for a group of

people milling around some vehicles, likely toting hiking or other outdoor gear and again, look for the yellow cap.

Can my children participate?

No, at this time, children are not permitted on EOC events. Club membership is available to adults only, and for liability reasons, they do not currently permit guests.

Can I bring my dog?

Dogs are permitted on some events. This is at the discretion of the particular event’s coordinator and whether the area in which the event occurs permits them.

I have an idea for an event that I may or may not want to organize. Who should I contact?

They are always looking for new event ideas, whether or not you’d like to organize it. Since they are a club run by the members for the members, they always want to know what exactly you want to do. E-mail their volunteer coordinator at volunteer@edmontonoutdoorclub.com to discuss event ideas.

How do I volunteer or donate to the club?

It’s easy to help out. Their website is updated with their current needs on our Volunteer & Donate page. Let them know how you’d like to help, and they’ll get you started.

Weight loss is often advertised as a quick fix. Many fad diet companies offer pills, juices, cleanses, or frozen meals so you can shed pounds fast. At Fresh Fit Foods, we know that those options are just a quick, temporary fix. We created the 21 Day Challenge as the answer to trendy, fad diets. On the 21 Day Challenge, you’ll receive 21 days of fresh, healthy meals that are prepared right here in Edmonton every day. We are your personal chef, meal planner, nutrition coach, and much more. All you have to do is pick up the meals and dig in.

The 21 Day Challenge is focused on teaching participants how to properly fuel their bodies. We’ve crafted our breakfasts, lunches, dinners, and snacks to contain heart healthy fats, lean proteins, low glycemic index carbohydrates, and high antioxidant counts, all without sacrificing great taste.

The journey to a healthy lifestyle can be difficult, but we’ve tried to make it as convenient as possible. All you have to do is select your meals online, and we will deliver them to the closest World Health location every two days. Your meals will be cooked & prepared the day before your pickup date to ensure they are fresh!

Additionally, 21 Day Challenge participants receive a complimentary membership to World Health Edmonton for the length of the Challenge. We firmly believe in the importance of how nutrition and fitness work together in creating a healthy lifestyle. This means that you can pick up your meals after your workouts. Just look for the big, green coolers!

At Fresh Fit Foods, we pride ourselves on our healthy and delicious meals. Our Executive Chef and Nutrition Coach have created a menu of over 50 meals, so you’ll never get bored of the food you’re eating. Every day you’ll be eating three meals and two snacks, to keep you feeling full and energized. So what does an average day on the 21 Day Challenge look like?

Start your morning with Steak and Eggs. What other meal plans would give you steak, cauliflower mash , and scrambled eggs for breakfast?

Dig in to some delicious Fit Cottage for your first snack of the day. It’s a sweet treat of cottage cheese and fruit to keep you going through the morning.

For lunch, try one of our most popular meals: Spaghetti Bolognese. Our whole wheat pasta is topped with lean ground beef and fresh Parmesan cheese.

Most people find themselves lethargic after lunch. Kick those midday blues to the curb with another snack, like our Protein Boost! Fill up by snacking on chicken, vegetables, cheese, and a hardboiled egg.

Our low-carb dinners are the perfect way to cap off the day. May we suggest the Pesto Chicken & CauliSmash?

With vegetarian and gluten-free options available, we’ve got something for everyone. If you’re taking the important steps to a happy, healthy lifestyle, why would you opt for frozen meals and unnatural meal replacements?

Do things the fresh way, and reward your body with wholesome ingredients!

KEEPING FIT ON THE ROAD

A veteran in the country music industry with a career spanning nearly 20 years, Clayton Bellamy is a true renaissance man. He’s an award winning musician, family man and has an upcoming TV show on CMT called Ice Racer Showdown airing this October.

Originally from Bonnyville, Alberta, Clayton is no stranger to the world of country music having received numerous accolades including multiple awards such as a Juno for Best Country Recording and is a four time Canadian Country Music Award winner. He has performed at the Grand Old Opry, which is every country singer’s dream, and is best known for his rock n’ country style.

He is an artist who believes in the statement that actions speak louder than words. This holds true throughout his successful career as both a solo artist and notably, a member of the award-winning band The Road Hammers who were recently nominated for a 2014 JUNO Award for Country Album of the Year for their record “Wheels”.

“If you don’t stand for anything in your life, then your music won’t stand for anything either”, says Clayton.

Living a life on the road as a member of the Road Hammers is something that can be quite tough. It is difficult leading a fit and healthy lifestyle while touring, but this is one man who has been able to balance both.

“Life on tour is unpredictable,” says Clayton. “You are on a tour bus with 10 other guys driving across the continent usually on little sleep and eating bad food. On a typical day the bus will roll into a town where you have early morning media with the local radio or TV then run to sound check. Then you run to afternoon media, a fan meet and greet then clean up and hit the stage. You’re constantly moving.”

Fitting fitness into such a busy lifestyle proves to be a challenge for most of us, but Clayton takes it in stride. He is constantly moving; adapting to changes in the band’s schedule and his environment.

“If there is no gym then I run. If it’s raining I work out in the hotel room. It all comes down to how bad you want it,” he says. For him, it’s not only about looking good and feeling good. “My job is very physical, and running around on stage for 90 minutes a night can’t happen if I am not in great shape. I have had nights where I have almost passed out from running and singing and the heat of the stage. So staying in shape means doing my job well.”

A fan of lifting weights in the gym, Clayton knows how important cardiovascular endurance is to his ability to perform night in and night out. “I would much prefer just lifting weights in the gym but because of the air needed to run around and sing all night I always have to incorporate cardio into my routine,” he says. “A typical day at the gym when I am on the road is all about total body movements. I try to hit as many large body parts together as I can and of course at least a mile or two of flat out running.”

If trying to incorporate fitness into an already busy schedule wasn’t enough, trying to maintain a healthy diet has its difficulties as well. “Every night there is food after the show and eating at 1am is not great for a flat stomach,” says Clayton. He tries to stop eating after 8pm and if he needs something after the show, he’ll opt for a protein shake or some fruit. “For me, I always double down on the water intake and hit the protein shakes after workouts and after shows,” he says. The rest of his band mates respect the fact that fitness is a priority for him. “I know Jason and Chris both try to eat right and stay fit and I’m always pretty hard on them! We gotta look good.”

Being a man who lives an extremely busy lifestyle gives him the wisdom to be able to tell others who use the excuse of “I don’t have time to work out” a thing or two. “If you only make it to the gym for 20 minutes you’ve still won,” he says.

“Only you can decide that you want to change and that means working around the things in your life and making fitness a priority.” He suggests mixing it up to avoid things becoming dull and tiresome. “Workout at home one day, run at lunch at work the next, go the gym on the weekends and the hard work will pay off.”

Clayton’s Workout This is my on the road no gym available work out. This also includes a 1-5 km run as well. Of course if I have time to I always try and hit the gym. Designed by Cory Sherratt - member of the Guelph Ontario SWAT team.

1. Burpees

6. Dips - triceps

2. Spider-man push-up

7. Air squats

3. Handstand push-up

8. Split squats

4. Chin-up - back

9. Abs

Total body exercise and great warm-up with an element of cardio and strength building.

Overall main chest as well as core.

Overall shoulder.

5. Resistance band bicep curls OR KB curls

Depending on if we decide no equipment workout just using what is available or with minimal equipment.

Again If we don’t have that available we can do diamond push-ups depending on location.

Quads, hams, and glutes.

Quads, hams, glutes, and calves.

Leg raises off a bar or depending on what’s available V ups, mountain climbers and planks (60 sec hold).

KENDALL BARBER LULULEMON AMBASSADOR

There are plenty of stylish people here in YEG, but not many compare with Kendall Barber. Kendall is the co-founder of Poppy Barley who along with her sister Justine built one of the greatest fashion businesses to come out of Edmonton.

When she’s not busy running her business, she’s running marathons and taking to the local trails with her fellow Lululemon ambassadors with the Run Collective and recently launched River City Runners.

We were fortunate to catch up with Kendall to chat fitness, and find out some of her favorite places and activities in YEG to keep herself grounded and maintain her wellness while leading a busy life.

FavoUrite ways to keep fit?

I’m a runner. I run marathons and half marathons – both road and trail races. On a weekly basis, I run 70-110km plus hit the gym 2-3 times (HIIT and personal training) and attend one yoga session.

To put in the mileage to compete in marathons, I need the cross training to stay healthy. I love training and racing.

Exercise in the gym or head outdoors?

Outdoors – being outside is a big reason I love running all winter long. During summer months, I prefer outdoor yoga and boot camp classes.

Why did you become a Lululemon ambassador?

Being a Lululemon ambassador is an opportunity to elevate your community and sport by having the support to do what you do best. As an ambassador, you bring vision, commitment and passion, and Lululemon surrounds you with big hearts and brilliant minds to help make it all happen.

FavoUrite Edmonton trail to run?

The Bird House Trail (just off the paved trail that runs along 98 Avenue. The entrance is marked with a small wooden birdhouse). It’s a bit hidden and only available during some months of the year. You run right next to the river and forget you’re in the city.

What age did you start getting into fitness?

Shortly after walking, I was on skis and competitive swimming by 6 years of age. I played soccer, volleyball and basketball as a teenager. When I was 16, I started to workout at the gym (loved it!)

I started running in my early twenties.

How do you find time to stay fit while running Poppy Barley?

For me, the question is the opposite – how could I run a business without running? I prioritize my fitness because it keeps my head straight. Typically, I wake up at 5:30am to be working out by 6am. If a morning workout can’t happen, I schedule it into my day – I make an appointment with myself in my calendar. Our team is used to seeing me in my running gear.

What’s on your plate if you could have anything to eat?

Salad with grilled fish and a chocolate chip cookie.

Best way to spend the weekend.

Friday night HIIT/Run + Beer at Blitz Conditioning followed by long run (25-35km) on Saturday mornings. Saturday night is for friends, food, wine and fun. On Sundays, I’ll either run or do yoga, and hangout with my husband. In the summer, I love riding our bikes through the river valley and stopping for gelato at Rosso’s.

FavoUrite fitness or wellness related book you’ve read.

My favorite fitness related books are cookbooks. I love the inspiration to prepare healthy meals packed with lots of fuel. Good ones include Racing Weight Cookbook by Matt Fitzgerald, Thug Kitchen and It’s All Good

by Gwyneth Paltrow.

Coolest fitness destination you’ve travelled to and why.

Skirting the cliffs of the Amalfi Coast in Italy, the Path of the Gods connects all the towns along the Mediterranean Sea. The running is very technical and challenging but the views are spectacular. At the end you can run down to the sea and jump in for a swim.

Keep up with Kendall on Twitter @kendallbarber Instagram @kendalljbarber

Bust A Move For Breast Health Hundreds of people packed the Edmonton Expo Centre for Bust a Move this year. The six-hour fitness extravaganza raises funds for breast cancer research at the Cross Cancer Institute.

From barre and zumba to HIIT and yoga, participants at this year’s event had their work cut out for them; but all their hard work was for a great cause.

This year, participants raised $435,000 for the Alberta Cancer Foundation.

RIVER

CITY

RUN NERS

by Nick Keyko PHOTOS BY VIVID RIBBON PHOTOGRAPHY

We meet up to 5-6 days a week to train together. Many of us are putting in up to 100 kilometers each week and chasing some pretty big goals. RCR provides us with the opportunity to reap the benefits of training together, from both a performance and social perspective. In May, a bunch of us are heading to Vancouver to race the Vancouver half marathon. It’ll be our first race as a crew, so we’re all pretty excited.

In February of this year, we organized a 24-hour treadmill challenge to support Hope Mission’s Kids in Action program. Together with the Edmonton running community and our incredible sponsors, we raised over $31,000 for the program. We were blown away by the support we received from the Edmonton fitness community. From Blitz Conditioning’s treadmill craziness to November Project’s dedication, we realized how amazing this community truly is.

The rest of 2015 is looking awesome for River City Runners. In June, we’re excited to support the YEG Pride Run and to hopefully host the first RCR beer mile. In July, we have RCR men’s and ladies’ teams running the Sinister 7 Ultra in Crowsnest Pass. Finally in October, it looks like most of the crew will be taking on the Toronto Marathon.

If you see us on the trials don’t hesitate to say hey and give us a high-five! If you’re interested, check out www.rivercityrunners.ca for days and times that we run.

We’re always open to new runners coming out! We also run with Lululemon’s Run Collective on Wednesday nights. We head out from Lululemon Whyte Ave at 6:30pm for an easy 8-12k run and everyone is welcome.

You can follow us on Twitter @rcrcrew and on Instagram @rcrcrew.

Spring time means getting outside!

Nice weather is finally here! This means more and more people heading outdoors for some physical activity. Running is definitely the most common, easiest and most convenient form of exercise that we can do; all you need are your shoes. It is a great form of stress relief as well as exercise, but nothing can be more frustrating than having to stop because of pain or a nagging injury.

Human bodies are designed to run; it’s quite amazing how we are built to work. Using our joints and muscles at their maximum efficiency can make running feel easier and prevent those dreaded injuries. Here are 5 tips to make sure you keep running injury free, enjoy every minute of it and who knows… maybe even make you faster.

Using your body the way it was designed

The most intriguing part of the body’s set up is the foot and ankle and how it contributes to running. Think of how a spring works. That’s essentially how your lower leg/ankle and foot work to move you forward when you run. On the back of your lower leg is your calf made up of your gastrocnemius and soleus muscles. These connect to your heel via the Achilles tendon. That little tendon can cause a lot of grief if it gets sore! On the bottom of your foot there are four layers of muscle. They comprise your arch and connect onto the heel via the plantar fascia. Also an area of lots of pain for many people. Working together the Achilles and the plantar fascia work like a spring to propel you forward, storing and releasing up to 40% of energy from step to step. This elastic energy provides 40% of work you don’t have to do to move! (Good news, less work!)

Try this…run on the spot. Feels easy right, bouncing from foot to foot…Now try the same thing but make sure you put your heels on the ground…not so easy. You lose that elastic spring when your heel hits the ground and have to work way harder to get from foot to foot. Proper running technique is really important to ensure you use this elastic energy system. A comprehensive running assessment by one of our trained physical therapists will get you set and teach you how to run your best.

Make sure your body is moving well with a Functional Movement Assessment A functional movement assessment is a newer approach at looking at our body and the way it moves and how it is supposed to move and Propel Sports Physical Therapy is proud to be the premier physical therapy clinic in Edmonton to specialize in it. In brief, it’s a comprehensive assessment of total body movements that are then broken down and evaluated to determine whether the body may have a mobility problem (a problem that needs hands on treatment to improve) or a motor control problem (the body may be able to move but we need to train how to do it properly) By determining if there are any restrictions and what they are, we then implement an individualized treatment plan and corrective exercise program in order to improve and restore proper movement. This simple preventative step can make sure your running is successful and injury free.

Even though humans are designed to run it is still imperative that you are moving well before and during any activity to prevent injury. All the running technique training can’t offset poor movement patterns. When we start as babies, our movement patterns are pure and proper, build on good stability.

Life, injuries and repetitive postures lead us to compensate a lot and move wrong. We are built in alternating sections of mobility and stability (for example your foot is stable, your ankle has lots of mobility, and your knee is stable) When we stop moving well in a segment that should be mobile, the adjacent section has to compensate and move a little more than it should. (a tight hip can cause the knee to take a bit more stress and be sore) Over time this can lead to pain and injury.

At the same time if you don’t have existing injuries a functional movement assessment will help determine how well your body is moving in sequence and identify any potential areas of injury. Since running is a fairly repetitive motion it can lend itself to many repetitive stress injuries to those areas in the body that are not moving the way they are intended to. We work to prevent them by identifying the faults and correcting them before they lead to injury.

Wear the proper footwear

As a general rule, less is more in the case of shoes. In order to ensure you are using the elastic spring system in your lower leg and to ensure your movement patterns are correct the proper footwear is important. One myth about shoes is that they have to be replaced every 6 months or so many miles…Good

business plan by the shoe companies but not necessarily true (pretty sure I’m getting hate mail if there are any shoe companies reading this) The primary reason for this is the technology and cushioning in fancy shoes breakdown and need to be replaced.

Footwear should enhance your natural movement patterns, not change the biomechanics of how your body wants to move. By providing too much cushioning and support many running shoes actually alter the neuro-proprioceptive reflexes in your feet that assist with your motor patterns, essentially how your foot hits the ground and how your body reacts to it. Ideally your footwear should feel comfortable and be minimally cushioned or padded on the bottom. A shoe like this won’t need replacing often as there is no “technology” in it to wear out. Using a minimal shoe allows you to use your body to move naturally and provide its own cushioning. Proper transition from a highly supportive or cushioned shoe to a minimally cushioned one is also important to allow your body to adapt. Our running programs allow for proper body adaptation to technique and footwear by gradual load increases.

Work on your mobility and flexibility

As mentioned previously in the section on functional movement assessment, many people tend to have mobility and flexibility issues as a result of repetitive posture in daily life. These restrictions can alter the way you move, making it less efficient and causing added stress to parts of the body that have to do extra movement because other areas aren’t moving well. This is the biggest cause of overuse injuries, because the wrong part of the body is being overused to compensate for the parts that aren’t moving well, and can happen with all of our activity. Simple mobility work with a foam roller, yoga, joga and a corrective exercise program can assist in improving mobility. Focus on mobility in the spine, hips and ankles as these tend to be the parts of the body that stop moving as well as they have to, leading to problems in other parts such as knees, feet and lower back. A corrective exercise program individualized to your specific restrictions is the goal of our functional movement assessment.

Follow a reasonable program

Starting something new can be intimidating, especially if you do too much on line research to see what others are doing. Running can be as easy as 20-30 min a few days a week, and adding some walking breaks in. Depending on your goals there is usually no need to be spending hours slugging it out on the trails. When we do our running assessments and make changes in the way people run, we start them on an easy beginner program in order to allow them to adapt. It is a similar program we use for return to running during/after an injury and works well for beginners. Total running time is not too high to start, the most important thing is to get out there and move well.

A general rule for increasing your volume and distance is the 10% rule. Don’t increase volume (time or distance) more than 10% a week. This allows proper adaptation to running without overdoing it, leading to fatigue and poor form which eventually can lead to injury. As always listen to your body: if you are feeling sore, tired or worn out take time off. If you want to run, I like the 10minute rule – go for 10 minutes and if you don’t feel better at that point stop. If you feel better at that point continue.

Maybe you’re a seasoned runner, or maybe you are just starting, either way it is a great way to burn some energy and enjoy our beautiful city. Edmonton has many miles of beautiful river valley trails, as well as many fun run events. Get out and enjoy them, we will be here to make sure you continue to succeed.

the

ART of the SHAVE Barber Ha

Photography by Vivid Ribbon Photography

Barber Ha opened in King Edward Park in June 2011 and their motto from the start has always been to provide a relaxed environment for men to come get clean cuts and straight shaves with the intent to cater to the growing interest for straight shaves in Edmonton in a male friendly environment.

The straight razor was a necessity during our grandfather’s (30’s/40’s) time as that was the only tool to shave with. Straight razoring took a lot more time, care and attention. The introduction of the electric shavers and disposable razors during our fathers time (50’s) really led to the dwindling popularity of the straight razor, mostly out of convenience. For some purists straight shaving has never gone away. In the last few years, with shows like Madmen and Boardwalk Empire, there has been a greater interest in the old ways of doing things, forums like Straight Razor Place started gaining popularity and straight shaving was once again a skill that men wanted to acquire and practice.

Straight shaving is a ritualistic practice that takes time, care and attention. There are more steps involved that are crucial in order to achieve a close shave with your straight razor. A straight razor is just that, a Straight blade that does not bend with your face therefore, you must master the different strokes to get your straight shave but also to prevent cutting yourself. Once someone becomes proficient with straight shaving, you end up with a much

closer shave and can avoid irritation and ingrown hairs altogether.

Using a disposable razor allows you greater flexibility as the new technology of disposable razors bend with your face and have multiple blades, thus minimizing the time and care required to complete a shave. This may be an advantage to some as it takes the required thought out of shaving and requires almost no skill at all. The disposable razor not only moves with the curve of your face but also if you miss a spot, you have two or three back up blades to catch any hairs you missed. The disadvantage with using a disposable razor is the lack of consideration for growth patterns and when you are in a hurry, most men end up shaving their beard in all different directions, sometimes going against the grain, which causes irritation and ingrown hairs. Also, if you knick yourself, depending on how many blades are on your disposable razor, you’re going over that knick, a second, and possibly a third time, adding to the irritation. Because of these common irritations/ingrown problems that a lot of men experience while using disposable razors, they associate these problems with shaving in general and end up keeping a short beard or don’t shave at all. Unfortunately, if their work requires them to shave, it leads to further research to prevent these irritations and ultimately it leads back to using a straight razor or a safety razor.

Barber Ha Tips For a Good Shave

by Linda Ha Warm the face. It is best to shave right after you get out of the shower, if that is not possible using a hot towel to warm the face will help to soften the hair and skin on your face making it more malleable for shaving.

Use a pre-shave lotion or cream and massage into the face.

A pre-shave will help to exfoliate, moisturize and help prepare the hair for shaving. As hair grows out of your face, it tends to grow downwards, if you are shaving in a downwards motion, without prepping the face first you end up leaving tiny barbs on the face thus not getting the closest shave. A pre-shave also helps to lubricate the face to allow for better glide when shaving and preventing tugging on the face which can make shaving painful.

Apply shaving soap using a good quality shaving brush.

Applying your shaving soap with a brush will not only help you build the richness of foam you desire, it will also further help to straighten out the hairs allowing for a closer shave and help to further exfoliate your skin in preparation for your shave.

Using either a safety razor or straight razor, shave your face with the grain of your hair growth as to avoid irritation.

Never shave on the bone and hold skin taught to avoid cutting yourself.

If you feel your skin can handle it, lather up once again with your brush, this time mixing a slightly thinner consistency of foam, and shave across the grain. Some guys are good with just the first pass, but others with coarser beards will feel the need to do the second pass. If your skin is tough and you’re used to the straight shaving you can go against the grain with your second pass, but I only recommend this for guys that have tougher skin and are not prone to sensitivity.

Once you are happy with your shave you want to close your pores with a very cold towel. Run a towel under the coldest water you can handle and apply to the face.

After the cold towel, you can use your choice of a good quality aftershave. Aftershaves come in an array of varieties depending on preference and skin type. Using an aftershave is important as it helps to prevent ingrowns and irritations, further close the pores, and wakes the skin back up after a cold towel.

Barber Ha is located in Old Strathcona at 202, 10011 82ave barberha.com Twitter : @barberha

Lastly, you can finish your shave with a good moisturizer. Some aftershaves come in the form of a lotion which doubles as a moisturizer, which allows you to skip this step. If you like to have both a good sting from a liquid aftershave and apply a lotion afterwards, you can do that too. Regardless of whether you shave or not, I always recommend a moisturizer anyway. Moisturizers help to replenish any moisture lost from the skin from just day-to-day activities, and also help protect the top layer of your skin. Shaving does a lot to remove moisture from the skin so to me it’s always important to moisturize afterwards.

THE SHAVING KIT PRODUCTS Razors ~ Merkur 23001 $56 –› The Merkur 23001 is one of the most widely recognized and bestselling safety razors in the world. Featuring a long 4” handle with diamond-pattern knurling and a chrome finish, this razor uses the Merkur Classic head and is the standard Merkur 3-piece design.

‹– Merkur 34001 $75 The Merkur 34001 (or 34C) is a heavy, thick-handled double edge safety razor featuring Merkur’s advanced 2-piece head design and a beautiful chrome finish. The shorter 3” handle ensures excellent control.

Merkur 701001 $117 –›

The Merkur 701001 safety razor (also known as the Merkur Futur) features a unique snap on head design and an adjustable handle to control the blade gap, allowing you to fine-tune the closeness of the shave. The Merkur Futur is one of Merkur’s most famous and popular highend razors, featuring a high-gloss, chrome finish with a 4 ½” handle.

Shaving Brushes ~ Vie-Long 14080 $40 −› The Vie-Long 14080 shaving brush is made from horsehair with an acrylic handle. Its harder bristles make it perfect for exfoliating dryer skin and helping to better lift thick or coarse hair.

‹– Omega 46751 $50 The Omega 46751 shaving brush is a synthetic bristle brush with a beautifully coloured multilayer wooden handle, which is form fitted to be comfortable in your hand. This brush is perfect for those individuals who don’t use animal products.

Kent BLK2 $100 –› The Kent BLK2 shaving brush is a silvertip badger brush, known as being the highest quality in shaving brushes.

The hair comes from the neck of the badger and is soft, full, and has high water absorbency, making it perfect for obtaining a better lather.

Shaving Cream ~ Taylor of Old Bond Eton –› College Collection (150g/5.3oz) $23 This shaving cream features a beautiful and masculine fragrance with dominant citrus lemon notes combined with fruity citrus notes of orange and mandarin. All this is blended with gentle floral notes that rest on a base of warm patchouli. Contains Lemon oil and Patchouli oil.

‹– Kent (125ml/4.2 oz) $30

The Kent Luxury Shaving Cream with cooling menthol is classically luxurious; creating a thick, barbershop lather that creates a protective barrier for your skin during your shave. Its fine fragrance combines patchouli, calming lavender, refreshing pine and clove, all blending with its spicy base of nutmeg, cedar wood, sandalwood, vanilla and musk.

Castle Forbes Lime Essential Oil (200ml/6.8oz) $49 –› Castle Forbes Lime Essential Oil Shaving Cream is a luxuriously thick and creamy shaving cream. It creates the most comfortable shaving experience with its rich lather that conditions and moisturizes the skin. Made with lime essential oils that protect and lubricate, and are deliciously fragrant and nourishing.

All products available at The Shaving Kit

theshavingkit.ca

INTRODUCING

IRON GODDESS STUDIOS

se ography s i r a K ot onda bon Ph

By Rohgraphy by Vivid Rib Phot

During my 25 years in the industry of managing and instructing health and fitness, I’ve seen a lot of trends that have come and gone, leaving behind only those fitness approaches that seemed to truly resonate with women. Observing this, it was a natural next step to create a seriously badass fully comprehensive fitness and transformation environment for women! Although we offer couples kickboxing and yoga ‘date nights’ at Iron Goddess, we are otherwise women’s only. Women are supportive, compassionate, encouraging and of course social. At Iron Goddess, we foster an environment where women cheer each other on towards the next level of achievement and something unique happens. You no longer have a gym or a studio that is just a place for women to go to get fit and strong, you now have a place where women of all ages, sizes, backgrounds and fitness levels can feel like they are really a part of something. As much as fitness and taking care of your health is an individual journey, it’s strength in numbers at Iron Goddess.

I have a great deal of passion for helping people, specifically using my love for fitness and nutrition to motivate and inspire them to live and thrive! Helping people to create a lifestyle that makes them feel strong, look great and take life by the horns and say I’m going to… “LIVE LIKE I MEAN IT” is what I created Iron Goddess to achieve. Designing the model for the business allowed me to take my dreams for my community, apply them on a grand scale and reach out to help women of all ages. One of the ways we do this is through our Pay It Forward (PIF) membership, providing women who may be struggling on a limited income an opportunity to incorporate healthy living into their

lives. In return for 2 hours a month of community service, we tailor a program for a deserving member. We have arrangements with a number of organizations that will provide our volunteers opportunities for their 2 hours of service. However, we are also open to the PIF member offering their ideas for volunteer opportunities that resonate with them.

The inclusive, community minded club mentality is the pulse of Iron Goddess and extends far beyond the PIF memberships.

I believe getting in shape and transforming your lifestyle is great, however part of being a well-rounded, truly healthy individual involves giving of yourself. Growing our compassion often makes us want to do more, to reach for that next level in life. What a gift! So after our kick boxers reach 4th Blade level in about 3 years, they will be testing for Iron Goddess level. Before they are permitted to go to test, they will need to have submitted 10 hours of community volunteer service prior to test. As well, our 10-15 year old Demi Goddesses will be doing outreach and cleanup initiatives as part of their kickboxing program. In addition, we also set aside a portion of our profits to our member empowerment fund to bring in specialists to come in one evening per month and educate and inspire the members, staff and management. And finally we have a Karma class for food bank donations that one lovely instructor donates her time to teach each week. As we grow and evolve as a club, we will be always looking for ways to be active and involved, to root ourselves firmly in our community. We are a company that cares and encourages our members to grow.

We have a lot under one roof here at Iron Goddess, and more to come as every month we add elements of our full business model. We may be the newest fitness ‘kids’ on the block here in Sherwood Park but the variety and comprehensiveness of our program separates us from the pack. We are very excited to have over 35 classes per week on our schedule including the Iron Goddess Kickboxing program, a variety of yoga styles and strength classes suited to all levels of fitness. Iron Goddess embodies the ‘double-edged sword of fitness’. Efficiency in holistic training, offering it all under one roof so all aspects of training are easily accessible to our members. They can go from hammering it out with boxing gloves and paddles to ‘zenning’ out in the yoga studio just by walking across the hall!

We like to think of ourselves as edgy and progressive. We get some of that edge from thinking outside of the box and maximizing efficiency. We will have a full service spa on site, offering clinical and aesthetic services. In addition, we are excited to be partnering with a naturopathic physician and psychologist as coaches in our Trinity Transformation Program – we can truly make change happing through a holistic approach to nutrition and wellness. Our goal for our opening year is to completely round out our offering of services and outreach programs. My hope is to provide the Iron Goddesses of the world a one stop shop for fitness, health and personal care.

I frequently tell my clients “the hardest part of your workout is… getting through the front door”. The second hardest part is finding a place that inspires you to keep going!

Our doors are open, so whether you are looking for a high intensity, butt kicking workout or you’re just getting started, Iron Goddess is here for you!

Come let us cheer you on!

For more information about Iron Goddess, check their website at irongoddesskickboxing.com

FRESH FOOD TO GO

FRESH FIT FOODS & ORGO

You stumble in the front door at 8 p.m. after a long day at work, and the last thing you want to do is spend an hour making a mess in the kitchen. In a perfect world, dinner would always be pre-planned and pre-prepped, and cooking and eating it would cure the day’s stress, not cause it. Luckily, there are some local companies that have your back. From pre-packed dinners delivered to your front door, to customized meal plans for the entire week, they have something to make healthy cooking easier for everyone.

Fresh Fit Foods recognizes that a big part of maintaining a healthy body is putting the right stuff in it. By taking the fuss out of eating right and losing weight, they do all the work and you just have to pick it up and dig in. Combine that with an active lifestyle, and you’ll see the results you’re looking for.

They were founded on the belief that eating right is the key to a healthy lifestyle. It’s a simple concept in theory, but life often gets in the way and they wanted to make healthy eating as easy and convenient as possible. Their delicious and nutritious meal options provide their customers with the right ingredients to properly fuel their bodies at an affordable price. At Fresh Fit Foods, you’ll learn proper portion control and healthy eating habits to help shed those unwanted pounds.

Food produced in their 2100 square foot custom kitchen is always fresh and never frozen. They pride themselves on using whole ingredients, full of antioxidants and lean proteins. Their kitchen features a unique cold prep and order assembly area, which extends shelf life and ensures maximum food safety. 8 to 10 dedicated staff give up their comfort to work in these cold conditions to ensure they produce a high quality product for their customers.

They cater to a variety of clients including those who are simply busy and want to set healthy eating habits to those who take part in their 21-Day Challenges to lose unwanted pounds. People can order meals online (either the 21-Day Challenge or individually through their A La Carte program) and have their meals delivered directly to one of the local World Health Clubs. You don’t have to be a member of World Health to participate, however, all 21-Day Challenges come with a 21 day membership to World Health.

Photos: Fresh Fit Foods & Orgo

Orgo Meal Delivery has a vision to bring not only more time and convenience to the individual, but to positively impact them through providing them with chemical and pesticide free, fresh, restaurant quality meals to enjoy on a daily basis. Attention to freshness and cleanliness of food preparation from the time it enters their kitchen to the time it’s on their clients doorstep is of utmost importance. Ingredients are never frozen, locally purchased and organic.

Kaylor Betts and Vanesa Flynn know that taking care of your body is a full time job. As personal trainers and fitness enthusiasts, they have dedicated their careers to health and fitness, and to inspiring people to live their best lives. As busy professionals themselves, they know first-hand the demands of a full schedule and appreciate the availability of convenient nutrition.

“We want our costumers to experience 100% convenience,” says Kaylor. “We don’t believe this is accomplished unless we bring your meals to the comfort of your own home. All you have to do is reheat our meals, and enjoy.”

Whether it is between fitness and weight, delicious taste and healthy foods, time and money, or effort and results, Kaylor and Vanesa’s top priority is to help each and every client achieve a healthy balance. That’s why, together, they created Orgo.

Pairing great taste with top quality ingredients, each meal is perfectly balanced for anyone trying to eat healthily without missing out on life’s best flavours.

The Orgo chefs pour their hearts into creating delicious, restaurant quality recipes that are cooked from scratch with only the freshest ingredients.

Meals from their downtown Edmonton location are highly nutritious, low calorie, gluten free and all ingredients are organic or from local farms.

So whether you’re simply a busy person, or someone aiming for a lifestyle change of healthy eating and fitness, Fresh Fit Foods and Orgo offer their customers something we all could use a little more of. Time.

CREATE YOUR OWN COMEBACK We not only treat injuries but help people lead healthy, active lives by showing them how to move better and train smarter.

Our clinic is a gym. We analyze movement, predict injury risk, improve movement, performance and overall health.

We train as much as we treat with exercises that improve alignment, stability and mobility.

EXPLORE OUR FIT PROGRAMS AT SHERWOODPARKPHYSIO.COM

214A 2000 Premier Way, Millennium Place, Sherwood Park www.sherwoodparkphysio.com

PushUps4Prostates For those who have only heard of it, the prostate gland has 2 functions. Due to its proximity, part of its function helps control the flow of urine. Its second function is the production of fluids. PushUps4Prostates began as a spin on our original event Burpies4Boobies when we realized there was a need to address all taboo organs. We chose push ups because they are: difficult; a full body compound movement; and a little alliteration never hurt anyone!

As trainers, our job is very much about what we have to give. Through PushUps4Prostates we offer the use of bodies, pushing our limits to raise money for our community and inspire others to get involved. We believe in good health and fitness and prostate health go hand in hand. Really this is a program for everyone - any gender, age, and all physical fitness and health levels. We do this as a team.

Raising awareness is something that has always been important in our gym. We each make a commitment to perform one push up in ratio to every dollar donated. Often even if we haven’t ALL been successful in reaching our admirable goals, we perform 1000 repetitions as a team in support and good faith of the cause. Inclusivity and team work is why we do what we do.

It seems to me that since we’ve started B4B in October of 2012, many have expanded on it. You can Google Burpies4Boobies and you’ll find places as far as fitness studios in Texas participating. Similarly last year fellow colleagues in the training community and a supporter of our events, Steven Csorba, followed suit; taking inspiration and joining arms with iHuman to raise $1 000 000 000 and do a combined total of 1 000 000 000 push ups. Their goal was to break a world record. Clearly this concept is making an impact. The fitness community is a close one and we aren’t the only community trying to give back.

Fit with Passion We began as P.H.A.T Training and considered ourselves the “people’s trainer”; the layout and creation of the gym inspired by the playground. Today our sister company Wevive Fitness carries that passion forward into our community with the concept that “We – live”. In our gym, every person that walks into the studio becomes family and walks out with a welcoming hug.

Recently we’ve decided to spread the cheer. As Personal Trainers it’s pretty easy to assume that we are passionate about what we do. I could chirp at you and lecture all day about how great fitness is and the value it brings to your life and overall wellness. That’s not how we roll here though. We are a no pressure zone and understand that everyone comes in on their own terms. Today, the only advertising we use is word of mouth. Spread from our friends and clients, to their friends and various influences. There is so much more to be said when a person allows themselves to be vulnerable and share their own experiences, in hopes to inspire others. T here are many reasons that represent the intimidation people feel coming into the gym. Fit with Passion is meant to help eliminate some of those barriers and provide opportunities to get in the door. Moving forward, Wevive Fitness will match the generosity of a gift (someone buying sessions for someone else) with a 25% discount off the services.

Truly though, it’s not about the dolladolla bills. It’s the experience we’re looking to share. For our clients in the gym, it’s the experience of a lifetime and as they would say, priceless. For our trainers, it’s more than just a paycheque. In fact we pour time, energy, and a piece of ourselves into each person outside of the individual hours we spend training in the gym; that my friends, is what we’re about.

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

Is your exercise routine working for you? There is a good chance it’s not given the industry of diet and fitness filled with a plethora of gimmicks and false hope.

A year ago I did my weekly CBC Radio Fitness segment on New York Times writer Daniel Duane. He wrote about his journey to get fit. He talked about complex wobble boards, stability ball workouts that left him dazed, confused and gasping for air like he just had the workout of his life. He would go home to hit the shower and pause for a quick look in the mirror and think I look pretty good... One exhale later he thought... hmmm... I don’t look that good! IT WAS A WAKE UP CALL! Nothing had changed! Refer to Fitness Crazed.

A client once asked me how difficult it must be to train a professional elite level athlete with all the complicated tools and methods out there. On the contrary I said, results come pretty easy for someone that eats well, trains 12-20 hours a week and is genetically blessed with incredible motor skill ability.

The average personal training client trains 1-3 hours a week, eats poorly with inhibited motor learning ability. A critical overview I know, but a harsh reality, sorry! See where I’m going with this? It’s difficult to get results with limited time.

Make the best use of yours and do things that matter!

So it begs the question, what matters? Here are few things for your consideration. As we age, many typically become more sedentary. We reduce physical task oriented behaviours. The result is a loss in bone density and muscle mass leading to increased injury risk. Making us less likely to stay self-sufficient in old age.

STAYING STRONG MATTERS!

Strength training before all else may have greater long term significance on many age related deteriorations. Most IMPORTANTLY mobility, balance and abdominal girth. There is a direct correlation to many chronic diseases and increased abdominal girth. LOWER THE GIRTH! LOWER THE RISK! My best advice when it comes to strength training - perform multi joint exercises like squats, upper body presses and pulls. They are more duty and life specific. Use free weights (dumbbells, barbells) and maintain ground contact while lifting, this provides superior leverage that will help you realize your greatest strength potential. Learn to challenge yourself with loads that force failure between 8-12 repetitions. This basic tried and true approach works to build and bank muscle mass that you can draw on later in life.

Refer to Weight training appears key to controlling belly fat Let’s examine why the gimmicky wobble boards, stability balls fall short. These training aids were first introduced in physical rehabilitation circles. Slowly these ‘UNSTABLE SURFACE TRAINING’ (U.S.T) platforms made their way into mainstream exercise prescription with the notion that performing exercise from an unstable surface would create greater stability in our body. Some validity, but at a very minor level and plateaus come quickly. ‘CHRONIC’ use of unstable surface platforms impair the “stretch shortening cycle’ (S.S.C.) when we participate in physical activity our muscles lengthen and shorten with quick reactive force. Exercising from an unstable surface trains the muscles to be slow, less reactive increasing the risk of injury. One of the most important exercise training principles is specificity, which states training should be specific to need. I can’t think of too many activities where you need to be slow and injury prone. Remember TRAIN SLOW! BE SLOW! Refer to BOSU BALL: The Good, Bad and Ugly

Photos: Shutterstock

To be clear, I’m not against using the unstable surface training from time to time. Great stuff if you’re planning to join the circus! Not really life, duty or sport specific.

A more effective evidence based approach to treating tendonopathy is application of the M.E.A.T protocol, which encourages:

On to the most oversold time suck in the fitness industry ‘STRETCHING’ is not a complete waste of time, but close. Let’s examine the role of our muscles, fascia and connective tissues.

These soft tissue systems work together to absorb shock and generate force like springs. When we chronically static stretch for excessive durations of sixty seconds and beyond we make that normal spring response impossible, impairing the already discussed ‘stretch shortening cycle’. Imagine if you kept stretching an elastic band every day for a year, over time it would be very difficult for the band to return to its original shape. This is why static stretching will not reduce injury risk as most people think. It actually increases the risk!

MOVING - As soon as possible to reduce scar tissue formation.

EXERCISE - Prescribed rehab movement patterns to strengthen weak tissues.

ANALGESIC - Measures to manage pain.

TREATMENT – Various treatments to aid recovery administered by a physiotherapist.

A better approach to ready your body for physical activity would be a series of choreographed callisthenic style movements that mimic the duty or sport you’re about to engage in.

Refer to The Unstretchables and Is Stretching Useful?

Moving on... you have been working hard! Performing all your high intensity unstable surface workouts, teaching those muscles and tendons to be slow and unfortunately not very reactive. PRESTO! You now have some form of ‘TENDONOPATHY’, which is a general term to diagnose inflammation of over used weak tendons and ligaments.

The general excepted treatment for such injuries was application of the R.I.C.E. protocol (REST, ICE, COMPRESS, ELEVATE) the strained or inflamed area. Hate to be the bearer of bad news... pretty much a waste of time again. Connective tissues already get a reduced flow of blood. Icing these tissues also vaso constricts blood vessels further inhibiting blood nutrient to the infected area and prolongs healing time. Chronic icing can leave tissues weak and more susceptible to re-injury.

Refer to Why Ice Delays Recovery In closing it’s fair to say getting results with your fitness plan is difficult at the best of times. Applying details outlined in this article will help but understand before all else - diet and nutrition is number one! You cannot out exercise a bad diet. A good exercise plan starts in the kitchen. There is no one best diet, but the evidence is pointing in one direction. Regardless of whether you are an elite athlete or not, a diet rich in vegetables, fruit, quality proteins from a variety of sources (nuts, seeds, beans) with reduced sugar, sodium and no processed or fried foods is best.

Keep it simple!

JEFF WOODS Owner, Custom Fit Personal Training CBC Radio, Health and Fitness Columnist Twitter @jeffwoodsfit and @customfityeg American College Sports Medicine Photos: Shutterstock

A Diva’s Guide to Fitness Competitions

By Elina Dunn

Photography by Vivid Ribbon Photography

About a year and a half ago, a girl named Samantha Robyn escaped the snow-laden fields of Edmonton and landed in the sandy beaches of Mexico. As she walked off the plane she looked around at all of the people and then at herself and thought “I wonder how I’m going to look and feel on the beach?” While she was there Samantha enjoyed the warm weather and the food but was hounded by critical thoughts every time she changed her outfits or put on her bikini that didn’t fit “right.” She felt very self conscious, and left remembering her negative thoughts more than the experiences of the trip itself. On the day she left, Samantha decided she would not let her lack of confidence inhibit her from enjoying her life experiences anymore.

Although Samantha arrived in Edmonton with a new goal in mind, this hadn’t been the first time that she’d committed to a fitness goal. Samantha’s emotions and disappointments about her body had haunted her for years. She had struggled with eating disorders from a young age into adulthood. Her eating habits fluctuated from binge eating to forgetting to eat for most of the day. There had been many times that she had attempted to go to the gym and even to change her eating habits, but had failed to be consistent. In this new attempt Samantha changed her approach by adding more structure to her life and planning her fitness and nutritional goals.

Samantha’s initial goal had not been to enter a fitness competition, rather she wanted to feel and look amazing in her bikini for an upcoming trip to Mexico. First, Samantha started by changing her environment and surrounded herself with people who exercised and lived a healthy lifestyle. At the same time, she started lifting weights regularly and changed her eating habits. She eliminated processed foods and refined sugars and included more fruits, vegetables, lean proteins and complex carbohydrates into her diet. After six months had passed, Samantha was extremely happy with her weight loss, but she knew that she had hit a plateau. She had lost a substantial amount of body fat, but lacked muscular definition.

She decided she wanted to start a new journey of building more muscle and learning more about nutrition.

After exploring a variety of options, she learned about “Macro Counting” and found ‘If It Fits Your Macros’ (IIFYM). IIFYM is a form of eating that allows a person to be more flexible with the food and nutrients in their diet. The basic concept of counting macros is that a person can calculate the number of calories and macronutrients (proteins, fats and carbohydrates) that they should eat, based on their fitness goals. This type of eating is known to be less restrictive on the types of foods that can be eaten, meaning that a person

can eat an Oreo if it fits their macros. After doing extensive research on IIFYM, Samantha first used a free online calculator on the IIFYM website to figure out her personal goals, and entered her daily food intake into the MyFitness App (a free application available for download online). IIFYM allowed Samantha to continue practicing her healthy eating and to find a balance in her diet that she had never had before.

In addition, Samantha’s outlook on measuring her fitness goals also changed. At first she weighed herself obsessively but soon found that losing body fat was more complex than the numbers on the scale. She then realized she needed to focus on nonscale victories and began to hold herself accountable by weekly weigh-ins, progress pictures and measuring herself by inches lost. She began to track her progress on her Instagram account, @_SamanthaRobyn, in hopes that sharing her story with other people would keep her more accountable. Here, she started posting before and after pictures, various recipes, and shared advice with friends and followers in addition to connecting with the local and international fitness community. It was during this stage of her life that Samantha decided she was going to begin training for her first WBFF Bikini Fitness competition. She had finally reached a place in her life where she was proud of her body, and wanted to partake in a new challenge. She no longer looked at herself with negativity, and was proud of her accomplishments, which she wanted to share with the world.

Part of what makes Samantha Robyn unique (besides her sassy personality, bright blue eyes and bold red hair) is that she’s very open and honest about her journey. She shares relatable stories of her daily struggles as well as accomplishments. Although she juggles a busy life and competition preparation, she still finds time to answer questions and gives advice to friends and followers. It is her passion to help others succeed and this passion has pushed her to share her journey to the WBFF stage with YEGFitness and to give a guide to women who are thinking of stepping on the stage.

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Step 1: Research Fitness Competitions There are a variety of competitions that are available, and so it is very important to research them thoroughly in order to select an option that suits a competitor’s needs, wants and personality. Samantha was interested in the ABBA (Alberta Bodybuilding Association) and the WBFF (World Beauty Fitness & Fashion Inc.) in the beginning but she decided to compete in the Bikini Fitness category of the WBFF in Montreal, April 4, 2015. She felt increasingly excited as she found out more about the WBFF, and liked the fact that she could combine beauty, fashion and fitness all into one. Women who compete in the Bikini Fitness category of the WBFF get to show off their personalities on stage through picking a unique bikini (remember: it is fashion related), as well as an evening gown that compliments their physiques. If a fitness and fashion competition sounds exciting to you then it is a perfect federation to join. The road to the stage prepping can be a difficult one, so you want to make sure you pick a show you will be looking forward to!

Step 2: Find a Coach After choosing the correct federation to participate in, the next step is to find a coach (preferably) with experience in that particular federation. You’re also going to want to find someone who has similar views and values regarding nutrition and training to ensure that you two will work well together. Samantha searched for an Edmonton-based coach online by using search engines and social media tools.

She reached out to the head-coach at Vox Conditioning, whom she felt was someone who matched her values and who was knowledgeable about her particular federation.

Further suggestions in finding the proper coach include attending different competitions and networking with different trainers and coaches when possible. Finally, whether finding a coach in person or online, it’s important that the coach has the appropriate educational background in order to offer advice about training and nutrition.

Step 3: Practice Posing Posing is very important on stage. Most coaches will offer posing instruction as part of the package they offer for competition preparation. In some cases, they will hold one on one and/or group seminars to help clients. In addition to basic classes, Samantha’s coach was able to invite a WBFF Pro to instruct a posing seminar in order to show the future competitors posing tips and tricks. Many coaches are also available online and can help a client practice their posing via webcam and Skype.

Step 4: Find a Competition Community If you ever feel as though you need support, you can find various fitness groups on Facebook and Instagram (as well as other social media sites). However, a big part of your support system will come from the people that you are introduced to once finding a coach and a federation. It is good to have like-minded individuals to share your experience with.

Step 5: Find Appropriate Attire The details for necessary attire for a competition will be outlined on the website of the particular federation. However, coaches can also provide tips and ideas in regards to appropriate clothing and bikini’s/trunks for the stage. It is a good idea for a competitor to begin researching fashion trends through social media and online videos as soon as they decide that they want to compete. It is extremely important to decide on attire as soon as possible, as this will allow the competitor to tailor their attire and prevent any unnecessary last-minute surprises.

Step 6: Tanning, Hair and Makeup Some federations, such as the WBFF, offer full services for tanning, makeup and hair. Once a competitor registers, they will start receiving emails in regards to the competition and will be able to log into their account and access private information about the show. Here, they will find contact information for the services that are offered through the show, as well as information on photographers and locations. Once the vendors have been contacted by the competitor, the vendor will send a message back with the details for availability.

However, in some federations, only tanning is offered.

Therefore, the competitor would need to look into booking hair and makeup independently, or consider doing it on their own. Samantha recommends researching professionals and finding people that suit the style and personality of the competitor, as they will have a much better idea of what looks appropriate on stage. Booking a professional to do hair and makeup for the show can ease the stress before the competition.

Step 7: Educate Yourself Prior to stepping on stage, a competitor should make sure that they research what is expected from the judges. Your physique, posing and stage presence are all very important, and the expectations will differ depending on the category that is chosen. Researching and educating yourself with online videos of various competitions, as well as attending different competitions, can be helpful to someone who may want to compete in the future.

Step 8: Connect with the Community Finally, it is important to network and meet people inside and out of the fitness community while on the road to the stage. Finding new friends, support systems and business partners can lead to more opportunities for growth and exposure. It can be helpful to build an image or “brand yourself” prior to stepping on the stage. Exposure prior to a show can help to build an excellent reputation as a competitor and individual in the fitness community, and may make you someone to watch for on stage. Judges and peers will notice the effort and the positive contributions that a competitor makes to the fitness community.

Samantha’s Final Advice:

While prepping for a competition, a competitor should make sure that they are always only competing with themselves.

This will allow them to focus on their goals and accomplishments rather than stressing about the competition or about what other people may be doing. It is also important for them to work with others who are positive and who will bring out the best in them. Finally, competitors should remember that every step is a learning experience and even though prepping for a competition can be tough, it is important to remember to enjoy the experience and to never give up.

with Edward Boni

Photos by Vivid Ribbon Photography

Welcome to the 2015 golf season. My name is Edward Boni; I am the Teaching Professional at The Ranch Golf & Country Club We opened Saturday April 11th, much earlier than usual. I managed to play 18 that afternoon and I can attest that the course wintered very well, and that we are open on all 18 permanent greens.

Whether you are heading out for your first round of the season after a long winter layoff or playing a round in mid season, it is extremely important that you do a warm-up before each and every round you play. Warming up not only allows you a chance to get the most from your golf swing; it is also vital in injury prevention.

My warm-up routine takes under 10 minutes and is easy to do.

1 Take the longest club in your golf bag, the driver.

Hold the club at each end, and stretch the club over your head. This benefits your arms, wrists, elbows and shoulders. Hold this position for 10 seconds.

It is Important while doing any kind of warm-up to move slowly. While holding the stretch make sure that you are doing yoga type breathing, inhaling through your nose and out through your mouth. Feel your breath actually assist your muscles to stretch.

2 Next, while keeping the club stretched out above your head, bend to your left side and position the club perpendicular to the ground, hold for 10 seconds. Repeat to your right side. Hold here for 10 seconds. Remember your yoga breaths. This is a great stretch that benefits your rib cage, obliques and shoulder blades.

While still holding the club at either end, lightly rest the club on your neck behind your head. Rotate your body to the left, hold for 10 seconds. Turn to your right and hold for 10 seconds. Again, let your breath allow your muscles to stretch and get activated.

3 Continuing on, holding the driver at both ends, place the club in front of you with your arms stretched out at about waist height. Slowly turn as far to the left as you can, hold and breathe for 10 seconds.

This has great benefits for your lower back, hips and glutes. Keeping the lower back healthy is extremely important for a good golf swing.

4 Next, place the club behind you, while holding one end above your head and the other reaching around your lower back area. This is very beneficial for your shoulders and rotator cuffs. Always remember to hold and breathe for 10 seconds.

5 Finally two more stretches to complete your warm up. Place the club over your head, stretching your arms out. Crouch down slowly as far down as you can comfortably go, just like reading a putt. Continue to hold the club above your head and hold and breathe as usual.

This is great for your shoulders and building strength and flexibility in your quads and hips.

6 Lastly, holding the club in front of you still holding both ends, bend over like you are going to touch your toes, trying to keep you legs straight. This stretch will benefit your hamstrings, lower back and quads.

Following this warm-up routine, you are now ready to begin hitting some golf balls. Start with a small club like a pitching wedge or 9-iron. Without a golf ball, make at least a half dozen practice swings. Swing easy, working on tempo and smooth movement through out the swing. Now hit a few golf balls. Hit easy shots focusing on tempo and making solid contact. Hit 5 to 10 shots then move on to a mid iron, like a 7 iron or 6 iron. Repeat the same, and then move on to a hybrid and finally the Driver. The key to hitting shots before your round is to swing smooth and make solid contact.

For more information or help with you game contacted me at The Ranch Golf & Country Club.

THANKS FOR READING

Stay tuned for our next issue Featuring: Jason Gregor Best of the Past Year (Cover Stories) Muay Thai Kick Boxing Training Tomorrow Champions – Youth Athlete Training YEG Is Tracktown Canada Take Your Adventure To The Rockies

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