YEGFITNESS - Jan/Feb 2020

FITNESS + NUTRITION + WELLNESS

LIVING A PERFECTLY IMPERFECT LIFE REINVENTING DAD BOD, DR. FARHA SHARIFF, LOCAL FITNESS DJs + MORE!

ISSUE #34

PLUS

JA N | F E B 2020 YEGFITNESS.CA

ANDREW ROSS

contents FEATURE

JA N | F E B 2020 10 #IAMYEGFIT DR. FARHA SHARIFF 14 LIVING A PERFECTLY IMPERFECT LIFE FEATURE

23 MORNING RITUALS 26 WOMEN IN SPORT

14 ANDREW ROSS

COVER PHOTO BY ULA KANIUCH

We can help you tell your story.

ADVERTISE WITH US Contact info@yegfitness.ca for more information.

30 YOGA FOR KIDS 32 A TIME SAVING HIIT WORKOUT 37 FLOWING INTO FALL 40 LOCAL FITNESS DJs 46 REINVENTING THE "DAD BOD" 48 BEST OF YEGFITNESS AWARDS 2019 Y EGF ITN E SS

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editor’s note The fitness and wellness communities in Edmonton are stronger than ever. With so many different programs to keep people active and a multitude of options to treat people when they need to work out their aches and pains, we truly are lucky to live in this city.

EDITOR TJ Sadler tj@yegfitness.ca CREATIVE DIRECTOR Joel Berg

With that in mind, we’re excited to announce the nominees that are the best in the business by combining our January edition with our Best Of YEG Fitness Awards. Our readers nominated their favourite fitness studios, trainers and wellness service providers to share who they believe are doing great things in YEG. This February, we’re announcing the winners and if you’re in attendance, you’ll be there to help celebrate with us (winners will be announced on the YEG Fitness website).

COMMUNITY DIRECTOR Nelson Moreno nelson@yegfitness.ca

Someone equally worthy of celebration is our cover model for January. Andrew Ross is a fixture in the city helping build stronger communities with Clark Builders. He believes strongly that by building a community that is supportive and connected, you can overcome any obstacle.

SOCIAL MEDIA Hannah Sadler

You’ll also recognize our iamYEGFit athlete this month. Farha Shariff has been a fixture in the YEG Fitness community for as long as we’ve been active in it. Whether she’s on a bike, or hitting a heavy bag, this kickass fit boss is continuing to build and support strong fitness tribes in the city.

PHOTOGRAPHERS Jeffrey Paul Kelly Ula Kaniuch

EDITORIAL ASSISTANT Melissa Lilley Printed in Edmonton, Alberta, Canada.

As we all know, fitness in the winter can be a bit challenging. Gone are the days of running stairs in the river valley or riding the trails on our bikes. Or are they? With a little preparation and proper gear, we can all keep up with many of our outdoor pursuits throughout the winter with the added activities of snowshoeing, skiing and skating.

So don’t let the colder weather and shorter days get you down this summer. Our city is filled with some great places to check out and some amazing professionals to help you along your way.

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No part of this publication may be copied or reprinted without the permission of YEG Fitness.

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

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contributors Brandon R. Jacobs and Heather Gazley Brandon R. Jacobs (B.Ed, BPE, RMT, AFLCA) and Heather Gazley (B.Ed. R.Ac.) are Co-founders and Co-facilitators of Yin Yoga Training through Edmonton-based Empowered Yoga. These two passionate yogis have fovund their purpose in supporting others through a healing journey both on and off the mat. Outside of their yoga life, Brandon is Co-founder and Director of Holistic Health at Park Integrative Health (PIH), a Sherwood Park clinic that integrates western medicine with eastern modalities for a patient-centred wellness experience. Heather is the Client Care Coordinator and Director of Business Integration at PIH, a practicing Registered Acupuncturist, and acupuncture teaching assistant at MacEwan University.

Brittany Miller Brittany Miller is an AFLCA certified Group Fitness Instructor and has been teaching group fitness classes in the Edmonton area for over 5 years. Her goal is to help inspire others to become the best version of themselves, inside and out, through exercise, nutritious food, and outdoor adventure. Brittany is also the girl behind the website FitByBritt.com, an online platform where she shares free workouts, fitness-related articles, and more!

Dr. Marie Claire Bourque and Dr. Darby Ewashina Limbus is a visionary health and wellness brand. With expertise and intention, its founders Dr. Marie Claire Bourque and Dr. Darby Ewashina are pushing the boundaries of mental health, redefining illness prevention and leading a global mental fitness revolution.

Limbus has been defined to help others live a purpose-driven life. With a combined 25 years-experience in sport, exercise physiology, medical and psychiatry health training, these doctors have a goal to prevent illness and create wellness in others through their proprietary foundational Limbus Method. With confidence and expertise, they see themselves as the ultimate authority on guiding others to living well-On Purpose.

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Q&A time functional dry needling

At Optimize Physiotherapy and Sports Injury Clinic our services are expanding! We now have therapists that offer Functional Dry Needling.

If you’re not sure what this treatment entails or if it’s right for you, we’ve got your back! Read below for some FAQ! what is dry needling ? Dry needling is the insertion of acupuncture needles into tight regions in the muscle tissue.

We call this an intra-muscular technique and it can be used to create a neurophysiological change to help restore function. who is dry needling for ? Most everyone! A thorough assessment is always completed to determine if dry needling is appropriate for you, but this technique can be used on a wide variety of issues, both acute and chronic. how can it benefit athletes ? Dry needling can help relax those hard-to-get spots when endless foam rolling and lacrosse ball release just isn’t doing the trick. It can also be used to facilitate improvement in range of motion and muscle imbalances. is dry needling a stand alone treatment or does it compliment other things i should do ? At Optimize, dry

needling is an adjunct to other forms of treatment such as manual therapy and exercise. We consider it to be “another tool in the toolbox” to get you moving better so that exercises become much more effective.

what are some common injuries that dry needling is effective for ? tension headaches • neck pain and tightness

• rotator cuff injuries • shoulder impingement • tennis elbow • golfers elbow • patellofemoral pain syndrome • low back pain and tightness • achilles tendonitis

780- 455- 5068 / / w w w. o pt imize physio. c om mo bilize • s t a bilize • o pt imize

DR. FARHA SHARIFF PHOTOS BY ULA KANIUCH

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DR. FARHA SHARIFF

42, Assistant Lecturer, Department Educational Policy Studies, University of Alberta Founding Coach Champs Boxing Studio, Spin Instructor

1. It's Sunday morning, what are you most likely to be doing today?

Sundays are for family. We sleep in. Naheed makes my coffee just the way I like it and we all eat breakfast together (usually crunchy peanut butter on pancakes). We then check the family calendar for who’s got soccer and when. Then it’s meal prep for the week and visits with the parents. Pretty low-key.

2. If you didn't do what you do for a living, what would you love to do?

I don’t think I was meant to do anything other than what I am doing now, but I am starting to wonder if this is it for me? I feel the itch to go back to school and take my learning in another direction. I have found myself looking into a few different programs, specifically counselling psychology. Who knows!

3. What music is on repeat on your playlist when at the gym or keeping active?

Old school Hip Hop and RnB for sure mixed with some Partyfavor, Bass Nectar, BTSM, ATTLAS, Massive Attack. My music tastes have changed over the last few years; I’m not a big fan of many new hip-hop or RnB artists with the exception of a few artists like Khalid, Blackbear, Wiz Khalifa, Jhene Aiko.

4. If we were to peek in your gym bag right now, what would we find?

2 pairs of Beats by Dre, Scivation grape-flavoured BCAAs, trainers, my Buddy Lee skipping rope, a sweatshirt (I’m always cold), and about 29 elastics.

5. What's your favourite thing about the YEG fitness scene?

Community.

I have made connections with some of the most incredible people over the past few years as a result of fitness. For me, fitness has become more than teaching classes, more than sweat, more than exercise. I’ve seen, felt and created deep connections within community that I like to call collective resilience: developing the mental strategies and the strength to face anything in your life, as a result of acknowledging your own stories, all cultivated during physical exertion. When you can show up and be real and work through things in your head and heart through movement and collective energy - it’s ethereal.

Being gifted the capacity to hold space for someone to be at their most vulnerable, authentic, real selves so that they access their capacity to move, think, dream, become… that’s the Edmonton community fitness I’ve had the privilege of experiencing.

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6. Where is your dream vacation destination?

Anywhere with bread, coffee, Nutella and culture… no schedules, no plans, just experiences and memories.

7. What do you do to take care of your mental health?

I have a very small board of advisors for my life that I talk to regularly; I am a communicator so I like to talk things out… a lot.

Spin and a pretty solid training and mobility program help me manage the nervous energy that comes with anxiety.

I also spend a lot of time with my girls and my parents which put things into perspective really quick. I also like to read to learn about things I’m experiencing. Podcasts!

I can’t get into podcasts because I like to annotate when I read, but listening to podcasts when my head is full helps to move things around.

8. What is at the top of your bucket list?

More travel. We were young parents and between growing businesses and being in school full time and working, we didn’t have a lot of time or money to spend on travel. Now that I’m out of school (for now) and our kids are a bit older, it’s time to start traveling.

I didn’t grow up playing sports or learning any musical instruments, so I’d love to learn how to play the drums and maybe join a team sport. My girls have been playing soccer for years and I still have not learned the rules of the game.

9. Who are you currently following on social media who inspires you?

Simon Sinek, Yunga Pueblo, Robin Sharma, Danielle Doby, Brene Brown

10. What is your favourite way to stay fit and healthy?

Weights and spin have always been my first love; I discovered so many things about myself through both mediums and as a woman I think resistance training and cardiovascular exercise have so many proved benefits for keeping mentally, physically, emotionally and spiritually aligned.

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LIVING A

PERFECTLY

IMPERFECT LIFE ANDREW ROSS

“I’ll start with I am the luckiest guy I know… my life is the furthest thing from perfect and that is part of what makes me lucky because without challenge I wouldn’t have the opportunity for the significant personal growth that I have had.

Without challenge life may seem simpler…But for me it wouldn’t be full.”

lacrosse…basically if it involved moving, other than hockey, he was game. His parents had to be creative to keep their children taken care of. His mom would go to the Edmonton Journal and get roll ends, lay them across the table so they could “colour on the table”. They camped a lot, fished, were involved in archery and Ducks and Trout Unlimited. His dad was always their coach in everything they did and was a huge supporter of their activities and interests.

Andrew Ross grew up in a loving, lower middle class home. He never went without, but life was far from easy or luxurious.

His parents decided to break the cycle in which they were brought up which as he’s learned and understands today, was not only impressive but progressive for the Boomer generation. They both had less than ideal childhoods and decided to work together as partners and break those patterns in their family. His dad worked a number of jobs to take care of the family financially and his mom had what is arguably the most thankless but most important role one could have. She was a stay at home parent.

“Dad loved to run, and we loved spending time with him so my younger brother and I would run with him. We started doing the Beat Beethoven race when we were probably 7 or 8 years old (we always beat him),” says Andrew.

He was very active as a child. Soccer, skateboarding, BMX, track, cross country, 16

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They were very close as a family. Andrew recalls always enjoying going to Fanny’s Fabric with his mom and aunt to pick out material for the clothes they would make for the kids… He recalls a great pair of shorts (he describes them as clam diggers and jammers) that went past his knee. His favorite toy was Lego which allowed him to be creative. He remembers laying them all out and he would design planes, helicopters, space ships…basically anything that could go fast in his imagination.

PHOTOS BY ULA KANIUCH AT ARCHETYPE

During elementary he was bullied a lot, made fun of and physically beat up regularly. On top of that Andrew had a learning disability.

“In grade 3 Mrs. Mongraw (who since passed – I attended her funeral) discovered I couldn’t read,” he says. Every morning before the house was moving, he would do various eye exercises that he thought would strengthen his eyes to get them to work together so that he could learn to read. “I never thought twice about it,” he says. “To me it was simple. It is what it took to make my life better, going to school, being made fun of, hating to stand up and try to read in front of everyone was humiliating, but it was shaping me, it helped me to develop empathy, integrity, discipline, commitment, determination, compassion, and grit.”

As life progressed and he began to realize the shaping of who he was; he recognized that he’s blessed.

That he was born this way, nurtured this way, beat up this way. He credits this for how he has become a very hard, disciplined high integrity worker, who typically set goals that are just a stretch too far as he would rather fall short of a stretch goal than achieve a reasonable goal.

Failure creates growth.

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All along the way, his parents and environment were shaping him to be responsible, accountable and most importantly operate with a high degree of integrity.

“There are a couple of things that have always stuck with me,” he says. “My parents would say, never tell a lie. That way you don’t have to try and remember what you said.

My dad also shared with me that no matter what, you always do the right thing, even when it hurts and sometimes it may hurt a lot.”

Andrew started working at age 11 and in 1989 discovered snowboarding. It became his number 1 passion, which eventually got him interested in mountain biking and introduced him to wakeboarding. Over the years, he progressed and became a sponsored rider. He’s still passionate about it and it has taken him around the world. For grade 12 he moved to Jasper, with the support of his family, to snowboard, mountain bike, run and be outside. It was a very difficult but rewarding year in terms of personal growth.

When he was 18, he started working out on a daily basis; something he still does today.

“I find the social aspect and the physical challenge rewarding,” he says. “Plus, by 6:30 AM I’ve accomplished something, released endorphins and had time to reflect on the day before and plan my day ahead…its very therapeutic. The discipline to drag my ass out of bed when it dark and it’s -30 all come from the character experiences, mindset, shaping and support I had as a child.”

He considers himself to be very reflective and constantly looking to improve. He’s taken the good stuff and tried to apply it to his own children - he’s raising 2 amazing daughters who are as any proud dad would say “intelligent, hard-working, creative, disciplined, have high integrity, compassion and kindness…plus they are actually pretty funny”.

“Being a parent is my favorite role, of all the roles I have,” he says. “I am blessed to be afforded the opportunity to be a dad. I learn so much from my kids, and patience is probably one of the greatest gifts. I’ve learned how to relax (not very good at this yet) and really be present in the moment.”

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After reading, digesting and practicing living in the now (he thanks Eckhart Tolle, Brene Brown, Pema Chodron, Don Miguel Ruiz and others for their wisdom) the depth of experiences he has with his children is inspiring. One of his favorite words is “experiences.” It is the focus of how Lauren (15), Rachel (13) and he engage with each other. They don’t do material gifts, they do experiences. Time and memories and doing things together is their gift to each other.

“I would say I have always been a good dad but after my life went through a major shift in 2016 it jolted me back into focusing on being an exceptional father,” he says.

It was this disruption, as difficult and painful as it was, when he had to make a shift and curate a new life forward. He had to do tons of selfwork, healing and most importantly growth. With an incredible support network, he still had incredible panic attacks where he would black out.

Shielding the girls from his pain was difficult. He suffered from insomnia, and had significant weight loss.

“When you are in the muck, fire, shit, whatever you want to call it there is only one way out and that is through putting in the time, energy, effort, discipline, emotion, and commitment,” he says. “The other side can be very rewarding. I would even venture to say that I emerged stronger and better. Don’t get me wrong, there are always scars but the power of will, spirit and a fantastic network is what drags you through it and as it turns out the worst shit in life actually becomes the greatest opportunity.”

When he was in the “muck”, he realized that he didn’t need to be the superhero he once thought he was, and he did something; he reached out for help. His brother flew in to support him, and he opened up to a couple of his friends from the gym.

“Brett, Bill, Jordan, Jared, Raymond, John, and their families …they were all there for us… When shit hits the fan there are people who want to be

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there for you and allowing them to be there, like we are for them, is what builds love and an incredible relationship,” he says.

When he was at his worst a community of people from his fitness life rallied around him and held him accountable to his routine, provided a never ending ear to listen to, and incredible patience and unconditional love. Who would have thought that guys from the gym would become the rock and foundation to build their life forward?

On top of this another community emerged for Andrew. To deal with his anxiety, breathing through meditation and yoga became a critical component to supporting his mental wellness and a whole new family emerged. At a time when he was at his worst, he was taking on more personal growth, self-reflection, self-analysis, intense (but slow) reading, goal setting, mindfulness practice, and the physical practice of yoga.

“I’m working harder than I ever have and I’m rebuilding.”

As he began to move into the discovery of breath, yoga, community and love, he realized the growth came through vulnerability, accepting help and eventually asking for help from people like Lauren Cook and Danielle Murray, and becoming a true community member. Up to this point, other than his immediate family, he had only told one other person that he loved them, and he grew to realize that there are so many people in his life who he loves and loved him back so he now shares how he feels with his friends and support group.

“It’s fascinating how life, at least mine, is not a segmented grouping of people, experiences, and roles,” he says. “It is my life, an intertwined medley of excitement, challenge, advancement and purpose. My family, personal growth, fitness, social life and career are lived as one. I work hard at each of these and they ebb and flow as demands (and the odd injury) ramp up and down.”

From a career standpoint Andrew has spent the past 24 years with two organizations. His current organization is Clark Builders, based here in Edmonton. They are a construction company building community which is very exciting for him. Andrew believes that his purpose in life is to help others live rich lives, through experiences, personal growth, development, and advancement. He feels that he has a dream role where he can participate in enriching, growing and developing communities in our city.

He credits the advancements he has had in his career to how he was raised, the morals by which he lives, the experiences he has had, the challenges that created growth opportunities and his commitment to the community. Most have likely heard the saying “you get out what you put in” and Andrew has given a lot to our community because this is where he chooses to live and raise his family. We live in and are all part of a fantastic community, a community that supports each other, that gives to each other and that cares about each other.

“I will say I am lucky in that I was born or nurtured to have a growth mindset, and the reason I believe this to be a blessing for me is that in my mind any goal is possible. I believe that we all possess the capacity to achieve ANYTHING we want and that nothing is easy. And the harder it is the more rewarding it is. Sacrifice, community, practice, mindfulness, pain, presence, vulnerability and grit are enabling me to live my best life. It’s not a perfect life but I wouldn’t change it.

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Does Your Kitchen Need a Makeover?

BY JENNIFER ADAMS

The quiz below will help you determine whether your kitchen needs a makeover. Simply read through each question and answer either "true" or "false." Keep track of your responses as you go.

1. I have enough food in the kitchen right now to make meals for the next 2 days.

2. My knives are sharp enough to cut a tomato and big enough to cut a melon.

3. I have a big, clean cutting board that doesn’t slip.

4. I have enough room on the counter right now to make dinner without shuffling things.

5. My freezer is full of foods that can play a role in producing healthy meals.

If you answer "false" to more than one item above, then you need a kitchen makeover. We can help! Check out our tips below...

Kitchen Makeover Tips Is your kitchen ready for a makeover? These tips will make it easier for you to prepare healthy, quick, and delicious meals at home.

1. FOOD It is vital to have the right kinds of food on hand. That way, you can cook/eat on the go instead of having to drag yourself through the grocery store first. Stock up on fresh fruits and vegetables, and keep some frozen or canned options on hand too. That way you can have fruits and veggies in your meals without worrying about short shelf lives. If you do stock up on canned or frozen options, make sure they have little to no added sugar or sodium. It's also vital to keep healthful whole grains (like brown rice and 100% whole wheat bread) available too.

2. TOOLS A nonstick skillet, a microwave, and a toaster oven are three things can really make a difference to the speed and ease of home-cooked meals. A nonstick skillet is a great tool that you can use to prepare most of the meals you make. A microwave is essential for vegetables that are cooked quickly in little water. Cooking veggies in a bit of water in the microwave is a great way to preserve your patience, as 20

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well as the color and flavor of the food. Microwaves offer a simple way to reheat food as well. The toaster oven is great for browning, broiling, and baking quickly.

3. WORK How are you going to get anything done if you don't have room to work? Clear off the counters and make sure that you have room for the three key areas of your kitchen: preparing, cooking, and cleaning. These areas can overlap a little, but it is easier to cook and clean up quickly if they are totally separate.

4. SLICE Two of the most important tools any home cook needs are a good cutting board and knife? For a functional kitchen that facilitates healthy cooking, you need a few sharp knives and a good, non-stick cutting board. Serrated knives are cheap, and they never go dull. Better still are the plastic ones you can put in the dishwasher. Cutting boards are now available with nonstick corners and they also come in plastic versions that are dishwasher-safe.

5. FUN - If you have plates, cups and serving pieces that look good and are fun to use, you just might be tempted to cook more often.

Nine Heart-Healthy and Inexpensive Ingredients Now that you've made over your kitchen, it's time to stock it with healthy ingredients. In this section, we explore fantastic ingredients that you should keep on hand at all times. These items are often inexpensive, yet nutrient-rich. How many of these foods do you already have? Which do you need to buy?

1. Great Grains. You'd be surprised at how filling and healthy a plate of grains and vegetables can be. Use a small amount of protein to add flavor, rather than a large amount as the central focus of the dish. Grains offer a lot of B vitamins, minerals, and fiber, all for a relatively low price. Try store brand, whole grain pasta, brown rice, oatmeal, and low-fat popcorn.

2. Bountiful Beans. Beans are an inexpensive way to add protein, iron and fiber to any dish. Try canned beans, dried lentils, dried beans, and frozen beans.

3. Lean Poultry. Choose white meat poultry without any skin. This can make a great addition to stir-frys and grilled poultry can also top a large garden salad. Try chicken breasts, extra lean ground turkey, or a whole chicken.

4. Frozen or canned fish. Fish is a nutritious, flavorful addition to pasta or rice dishes. It's also great on its own, in sandwiches, or atop salads.

You can buy fish fresh from a fish market or grocer, but there are also alternatives that keep for a longer period of time. Small cans of fish are a great option -- they even provide portion control. Just be sure to choose fish that is canned in water, not oil or salt. You can also find fish in the freezer section of your grocery store. Select options that aren't breaded and add your own seasonings (instead of sauce packets) to keep fat and sodium content low.

5. Seasonal fresh vegetables and fruit. These foods are both economical and better tasting. Plan your meals around what is ripe, flavorful, and colorful. Remember to fill half your plate with fruits and veggies at each meal. Heads of lettuce, carrots, cabbage, bags of apples, zucchini, corn, and melons all make excellent choices (when they are in season, of course).

6. Frozen vegetables. Frozen vegetables are a shelf-stable product that needs little preparation. You can even find special deals on store brands.

Once again, be sure to skip sauce packets and choose options that are low in fat and sodium.

7. Low-calorie, high-calcium dairy choices. Choose low-fat and fat-free dairy products when possible. Skim milk, light low-fat yogurt, and nonfat ricotta are all some of the best low-fat, low-sodium sources of calcium.

8. Brewed tea. Brew your own tea to cash in on a beverage that is low in cost and chock-full of nature’s healthful antioxidants. Brewed tea is an excellent and low-priced alternative to soda and other sugar-laden beverages. Choose store brands and stock up on special offers.

9. Potatoes. Baking potatoes, especially when purchased in bulk (choose the smaller ones) make great meals and snacks. Potatoes are among the highest satiety foods, which means that they make you feel full for a longer period of time than most other foods.

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Quick Meal Preparation Tips You may think we're done with lists of tips, but we're only just getting started! Once you've mastered the five tips below, you can make additional changes to your kitchen. These changes will make it even easier to make meals at home with no fuss, no muss.

1. Clean and organize your freezer. This sounds like something your mother would say, but whenever I visit friends, I always notice that their freezer is full of things they will never eat. If you are going to start cooking ahead, you need to make room for what you create. Try to clean your freezer once a month.

2. Purchase clear, freezable, microwave-safe containers and bags. Keep them on hand for storing your food.

3. Make large batches of your favorite recipes whenever you cook. Freeze leftovers in small portions that fit your family’s needs. It is a good idea to label and date things too. We freeze cooked beans, cooked rice, lasagna, spaghetti, pasta, soups, rice, healthy macaroni & cheese and stir-fry dishes. Not all foods will freeze successfully, so you may want to experiment. Remember, you don’t have to have a cooking marathon and make all of these in one day. Simply cook in order to prepare a meal, then freeze the extras. This is a work in progress.

4. Cool quickly and efficiently. Soups, beans and other large dishes should be cooled in a shallow container in the refrigerator or in ice water right away. This will help you avoid increasing the risk of food-borne illness. For example, when I make lasagna, I chill it overnight in the refrigerator and cut it into squares before wrapping and freezing each square.

5. Reheat items quickly in the microwave. Usually you just need to add a little water and cover items with a lid or plastic wrap. Items in plastic bags should be transferred to a microwaveable container before reheating.

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Reset, grow, and make meaningful lifestyle changes with an exclusive wellness adventure in the spectacular Canadian Rockies with Evolve Retreat Co. Play hard and take it easy, fueled by gourmet clean eating and supported by an elite international team of chefs, dieticians, nutritionists, trainers, physicians and lifestyle mentors. Recharge in all-inclusive luxury, drink in the fresh air and stunning natural beauty, and enjoy our legendary Canadian hospitality.

Expect the Best

Whether you’re looking to launch a new health regime, boost your overall wellness, or summit the highest peak, your goals are personal. Working closely with you, we’ll customize your menus, fitness challenges, lifestyle mentoring sessions, and active outdoor adventures to create a unique experience. You’ll return home from your wellness retreat with amazing memories–plus the knowledge and tools you’ll need to maintain a healthier lifestyle.

The Evolve Wellness Program is built to incorporate our four pillars to optimal health. Mindset. Movement. Nutrition. Sleep.

Health & Fitness

Outdoor group fitness classes, one-to-one training, and high-energy workouts: our results-oriented scientific approach to your health is customized just for you. We assess your physical ability to start you on an individual platform to success.

We incorporate the latest best-in-class techniques to help you push your physical boundaries, increase your skills, and improve your endurance, cardio, flexibility, and strength.

Join Canada’s most recognized and sought-after fitness coach, Tommy Europe, as he takes his celebrated fitness class to the great outdoors.

Adventure & Activities

The Canadian Rockies offers truly breath-taking scenery and provides the natural elements to your outdoor wellness adventure. Summit Rae Glacier with our certified ACMG Mountain Guide Eric Ostopkevich. Paddle the famously turquoise waters of Moraine Lake with lifelong adventurer and guide Sarah Harvie. Take in the vistas of cowboy country on horseback at Homeplace Ranch.

Enjoy unsurpassed summer adventures including hiking, biking, mountain climbing, golfing, horseback riding, canoeing, stand up paddle boarding and kayaking. Embrace winter wellness with moonlight snowshoeing, fat biking and cross country ski adventures.

Gourmet Clean Eating & Nutrition

Our chefs craft extraordinary menus that are rich in natural, whole foods and herbs and contain no artificial substances. Chef prepares all meals with seasonal, organic, locally available ingredients with no added refined sugar, salt, or cow’s dairy. Beautiful, delicious and so, so good for you—the food we serve is meticulously prepared to fuel both body and soul. All special dietary requirements are accommodated.

Workshops & Coaching

Evolve Retreat Co. is dedicated to your personal evolution. Our team of wellness experts provides workshops and education to help you achieve your health related goals. Our guest speakers and lifestyle mentors support deep inner work to facilitate lasting and real change on your mindset and perspective toward healthy living. Learn more about quality sleep, stress management, healthy eating habits and food choices with a series of workshops, interactive cooking demonstrations and private wellness consultations – the take home knowledge to sustain your well-being.

Rest & Relaxation

We invite our guests to unwind: take a walk, explore the property, read a book, journal, connect with nature and wildlife, and relax in the hot tub and sauna. Indulge in guided meditation, gentle restorative yoga, massage therapy and detox spa treatments. Immerse yourself in a mindful experience that will revitalize your body, mind and soul.

Yoga & Meditation

We understand that an integral part of learning and evolving requires a calm and receptive mind. Let our dedicated yoga and meditation instructors offer insight into how your mind and body work and how these practices can relieve stress, keep the mind sharp and improve overall well-being. Every Evolve retreat will combine a variety different approaches to the wisdom of yoga and meditation and share practical tips to help you incorporate them into your daily routine.

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CONTACT

A. 43 Dieppe Drive SW, Calgary, AB T3E 7A6 P. 1 (855) 505 5951 E. info@evolveretreatco.com evolveretreatco.com Instagram: @evolve_retreatco

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The Morning Ritual is Dead Why Rituals Win Better Wellness

BY SIMONE KRAME Take a moment and reflect on what a typical morning looks like for you. What is the first thing you do when you open your eyes?

Do you scroll through your phone and check your emails, texts, and social media feeds, or do you hop right out of bed and get the day going?

We all have a morning routine, which consists of the fairly automatic tasks we do like clockwork: the alarm goes off at 7:00, we scroll through our phones for a bit, brush our teeth and take a shower, get dressed, brew a quick coffee to go, grab our keys, and head out for the day.

Each of us may do slightly different tasks and perhaps in a slightly different order, but this is the gist of a typical morning routine. Now stop and ask yourself: at any part in this series of events, do you try to slow down and do something enjoyable for yourself? Usually, we are constantly on the go and have such important places to be that the whole morning slips away from us. So, what can we do to make the morning ours and start the day off on the right foot?

The answer may be as simple as a change of words: swap out your routine for a ritual.

The difference between a ritual and a routine is that rituals are deliberate and intentional, whereas routines are something we have to do, and usually on autopilot. Rituals are our way of making a conscious decision to carve out time and take care of ourselves, even if it’s only for five minutes.

The most widely used definition for mindfulness, coined by Jon Kabat Zinn, is: “paying attention, on purpose, in the present moment, and non-judgmentally.” For part of our routine to become a ritual, we must commit to performing it mindfully with intention and purpose–we become fully immersed in the activity as a way of saying to ourselves: “I care enough about myself to do this with patience and attention, rather than it being a means to an end.”

When we start to think this way, morning rituals can be especially beneficial because they can help set the tone for the rest of our day.

Examples Of A Morning Ritual For example, my morning ritual is to wake up, do my oil pulling and meditation, and enjoy a nice cup of bone broth and then coffee (or matcha latte if I’m feeling fancy). Having this ritual allows me to start the morning with some “metime” that I look forward to each day.

What transforms each of these activities into a ritual is that I really slow down to enjoy them and focus solely on each task at hand, rather than thinking about what’s up next or what else I have to do later in the day.

Oil pulling, which is an oral health-care practice of swishing Coconut Oil around the mouth to kill bacteria, can be very challenging if you are rushing to just “get it over with.” By bringing a level of presence to this activity and turning it into a form of meditation (i.e. focusing on the breath, feeling the oil move around my mouth, listening to the oceanic sound it creates), I have been able to engage in this practice for up to 20 minutes.

It’s amazing how even the most simple practices or necessary self-care activities (i.e. brushing your teeth) can become enjoyable if we give ourselves permission to engage. If you have to do these activities each and every day, why not actually try to enjoy them? We are so used to doing things habitually and unconsciously, that we forgot this possibility even exists.

Additionally, we are so used to serving others throughout the day (boss, children, significant other, etc.), that we run the risk of forgetting about ourselves and what we need. If we set aside a few minutes in the day (better yet, in the

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morning) that is reserved solely for ourselves, it allows us to show up better for other people and to be fully present in the day ahead.

While this may appear to be a mundane task, it can actually have a positive impact on the rest of your day, which I have experienced firsthand.

Benefits Of A Morning Ritual

No matter how the rest of your day unfolds, you can at least feel a sense of pride, accomplishment, and control over this small yet important task. Imagine coming home after a stressful day at work, where many negative things may have occurred that were beyond your control, and you see your bed is nicely made.

Right now you might be thinking: “this all sounds nice, but I don’t have time to slow down and create a morning ritual– I have places to be!!”

Yes, we all have responsibilities, but how can you fully engage and give the best of yourself throughout the day if you’re starting with three-quarters of a tank? Research has found that rituals can actually enhance performance by increasing attention, emotional stability, and confidence.

This is evidenced by many star athletes who have been known for performing the same ritual before each game, as well as many successful entrepreneurs who report having a morning ritual. So, if you don’t believe me on the importance of having a ritual, take it from the great Arianna Huffington, who reportedly meditates every single day.

You can think to yourself: “if nothing else, at least I made my bed today.” This small act can carry a lot of significance, especially if done every day, as it will create a sense of motivation and accomplishment– at least it has for me!

Creating Your Own Morning Ritual While it may seem super simple and perhaps even silly, the example of making the bed serves to highlight the fact that a morning ritual does not have to be some elaborate, large task that you try to squeeze into your morning.

My adoption of a morning ritual was inspired

by Tim Ferriss, author of The 4-Hour Workweek who interviewed the world’s top successful people and used their habits to create his own morning ritual to “win the day.”

In fact, it should fit seamlessly into your day so that it is doable, sustainable, and most importantly, enjoyable. Additionally, rituals can make us feel whole and create a sense of connection and order in our lives.

His ritual consists of five steps, and he tries to accomplish them within the first hour to hourand-a-half of the day. Among his morning ritual is a seemingly simple task: making the bed.

Now, I invite you one more time to think about your normal morning routine. Are there any daily routines you can turn into daily rituals?

Something as simple as enjoying your morning coffee, or washing your face can become a ritual by slowing down and being in the present moment. Or how about your morning shower?

It’s easy to use this time to daydream, ruminate, or project into the future, by planning out your day’s activities and imagining different possible scenarios play out in your head. But what if you took those 5-10 minutes and made them all about you, giving yourself the opportunity to practice the utmost self-care and selflove?

Try to really enjoy it, and engage your five senses: feel the shampoo on your skin, smell the fragrance, give yourself a little scalp massage as you lather it into your hair. Feel the water as it hits different parts of your body and think about how appreciative you are for them and what they do for you throughout the day.

Or, maybe your ritual could be something that you have been wanting to get into, but never really allowed yourself the time to do it. Take this opportunity to reflect on what that might be: a morning meditation, workout class, or perhaps cooking yourself a nice breakfast.

Your ritual can be any activity that you wish to do with attention, intention, and care. So today, I challenge you to either create a new ritual for yourself or turn a routine task into a ritual and engage in it every day!

Join The Festivities And The Fun The 30th Annual Silver Skate Festival is coming to Hawrelak Park February 7-17, 2020.

Silver Skate Festival is a 10-day, family-oriented festival running each February in Edmonton's scenic river valley. There’s truly something for everyone with a wide range of events and activities.

Rooted in Dutch winter traditions, the festival combines sport (especially skating), arts and culture, and recreation. The Silver Skate Festival is the longest running winter festival in Edmonton. Over the years, it has grown in leaps and bounds, from a small skating event to a large-scale, winter extravaganza.

Each year, the festival transforms Hawrelak Park into a winter wonderland with fun for the entire family. Here, you'll discover breathtaking snow sculpture, winter sports, and horse-drawn sleighs carrying families through the park. Sit in a Cree Winter Camp and cook bannock over an open fire. Compete in the winter triathlon or speed skating events.

Take in live music and theatrical performances with your friends and loved ones. Our festival activities are as diverse as the people who call our Northern community home.

silverskatefestival.org ADVERTORIAL

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Healthy Food Fast The original concept for Moo’s was designed by Valerie Locke, a former competitive athlete and science major, with the support and expertise of her husband, Richard Locke.

Having spent many years as the Canadian Representative for three of the most wellknown and respected medical testing labs in the USA, Val’s background in amino acid and protein chemistry coupled with Richard’s thirty years of health and fitness retail experience give Moo’s it’s unique combination of nutritional trust and quality service.

The concept of Moo’s arose as a result of the need to fill a niche market for those patrons of fitness and health centres, who wished to eat nutrient-rich and nutritionally balanced meals and shakes after a workout in order to speed recovery and increase mental and physical performance. The idea to continuously make Healthy Food Fast™ convenient brought about the creation of a 20g protein muffin.

Moo’s Protein Muffins are prepared using high quality and easily digestible protein powders. It is a unique offering in our evolving local food service market that was created for the client who wants a guilt-free snack while complimenting a healthy lifestyle. The protein muffin balances whey protein powder with simple ingredients. The macronutrients qualify it for both Paleo and 40-30-30 menu plans, using all-natural ingredients and no preservatives.

The protein muffin is a convenient option for an on the go snack between meals or for your pre/post workout fuel and recovery. The simple carbs in the muffins are absorbed slowly as a result of the protein content and helps to reduce carb cravings.

Moo’s Protein Muffins come in (3) three delicious flavours: Chocolate, Blueberry and Oat Bran. Ingredients such as whey protein powder, egg whites, unsweetened apple sauce and MCT oil are used, as well as other natural ingredients. For more information and nutritional facts, visit mooscanada.ca.

Moo's ADVERTORIAL

AVAILABLE AT Moo’s inside Leduc Recreation Centre 4330 Black Gold Drive Toast Culture 11965 Jasper Ave Remedy Cafe 109st, U of A CIS, Sherwood Park locations Mealkraft Online Ordering at mealkraft.ca

Join the Moovement!

Instagram/Facebook @mooscanada www.mooscanada.ca

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How Brands Can Level The Playing Field For Women In Sport

BY CHARLOTTE ROGERS

An unprecedented number of brands are jumping into women’s sport sponsorships, but are they doing enough to advocate for female athletes or just benefitting from the wave of popularity?

Women’s sport is having a long-overdue moment in the sun. Powered by the global interest in the recent Women’s World Cup, brands from food and drink to financial services and beauty are clamoring to get in on the action.

Over the past year, a host of brands have splashed out on women’s sport sponsorships, signing long-term partnerships across football, rugby and netball.

Perhaps most notable is Barclays, which signed an eight-figure deal to become title sponsor of the Women’s Super League (WSL) until 2022, a record investment in UK women’s sport. Finalized in March, the partnership is thought to be worth more than $15m over the next three seasons.

Meanwhile, Visa recently signed a seven-year deal to become the main partner of the Women’s Champion’s League, the first UEFA sponsor dedicated to women’s sport. The same month Guinness became the first official commercial sponsor of the Women’s Six Nations.

On International Women’s Day (8 March) Lucozade Sport made its first foray into women’s football through its partnership with the Lionesses and promptly rewrote the lyrics to England football anthem Three Lions in their honour. Then in April, Boots signed a three-year deal to sponsor women’s football in the UK and Ireland, Jaffa Fruit signed on as Netball World 26

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Cup sponsor and Coca-Cola and Channel 4 teamed up on a weekly women’s football show.

All this is good news, but decades of under-investment in women’s sport has only widened the gender gap, so what are these brands actually doing to advocate for female athletes?

First and foremost, support should be unconditional. Women’s World Cup kit sponsor Nike found this out the hard way when it was exposed by female athletes for reducing sponsorship payments during their pregnancies because they failed to hit “performance-based targets”.

Nike has since said it will waive targets for pregnant athletes over a 12-month period.

Brand must also find their niche and understand where they can add the most value. Laura Weston, Women’s Sport Trust board director and former managing director of Iris Culture, is wary of brands seeing women as a “marketing trend”. Instead she argues brands should decide what they stand for and how they can translate that into sport in a meaningful way.

Alternatively, a brand might be able to use its insight to build a more detailed picture of the audience or help improve the visibility of the athletes by amplifying their stories. Ultimately, investment is needed to ensure women can play sport at a professional level and translate the excitement around big tournaments into domestic fans week in, week out.

Brands have a crucial part to play in building sustainable foundations for women’s sport that mean future success is not reliant on money generated by the men’s game.

The investment made by Barclays means the WSL will have prize money for the first time, with £500,000 divided among the teams according to their league position.

Kelly Simmons, Football Association (FA) director of the women’s professional game who helped broker the deal, explains the WSL players are less focused on closing the gender pay gap and more concerned with developing the league’s long-term viability.

“They’ve all got these brand values and they love talking about them in PowerPoints, so it would be nice if they actually did something.

Don’t say it, do it,” urges Weston.

“If you said to me now, how are you going to crack equal pay when you think about the level of pay men receive compared to women, it would be in bitesize chunks,” she explains.

She points out that women’s sports partnerships have to be sophisticated, because they need to work on multiple levels. For instance, fueling participation could be a good fit for a brand with customers across the country that can get involved with local activations, whereas others could use their expertise to help a club rev up its match day experiential marketing.

“Our first priority in terms of equal pay is to make the WSL sustainable so it’s not reliant on whether a chairman of a club or owners decide whether or not to invest in women’s football and enable the game to be professional.”

Over the next five to seven years the FA wants the WSL to generate enough revenue to stand

on its own and enable the clubs to use commercial broadcast revenue to compete at the right level based on how they do on the pitch.

the FA has the right approach in terms of making the league sustainable, so it isn’t effectively subsidized by the male game,” Corbett adds.

With the Women’s World Cup generating an unprecedented buzz, Simmons can only see the WSL benefiting from the likes of Nike, Boots and Lucozade taking an interest in the Lionesses, as raising the profiles of the individuals should carry over to the league once the tournament ends.

Barclays, which is in the process of signing three or four ambassadors across women’s football, is clear that a multi-year partnership is the only way to drive real change.

Based on its involvement in women’s sport over the past three decades, Mastercard is adamant investment in female athletes should never be seen as a “one-time activity” brands can use to their advantage.

Head of sponsorship Tom Corbett says: “We want to see the development and we want to change perceptions of women’s football. We want to create accessibility and that’s going to take a number of years to achieve. We’re putting in place measurement and we’ll be tracking that over a period of time. One of the big drivers for us is around the confidence of young girls.”

While he applauds brands that have made a financial commitment to women’s sport, because in a sport like football investment is needed to professionalize the game, he urges companies embarking on a sponsorship deal to think about how they can help the sport achieve a sustainable future.

“It’s also important that the rights owners think about how they’re using that money and I think

“If you are just doing it to tactically take advantage of a particular event it gives you a temporary return, but it doesn’t really do justice to your business model, nor to your brand in the long haul,” states Raja Rajamannar, Mastercard’s chief marketing and communications officer.

Mastercard has allotted a “decent” chunk of its marketing dollars over recent months to a “sizeable number” of new brand ambassadors, including Lyon striker and Champions League winner Ada Hegerberg, and retired Arsenal and England international Alex Scott.

With competition for assets across women’s sport heating up over the past three years, Rajamannar believes women’s sport has reached a “point of inflection”, shifting from an emerging trend to a genuine sign of society moving in a different direction. This is where brands come in.

“Marketers have got significant dollars and those dollars can significantly influence the outcomes. So, if you work with a team and you

show you are putting your solidarity behind certain areas like gender balance, I think social and cultural change will happen,” argues Rajamannar.

Drawing attention to sport’s stark gender pay gap is one way brands can drive change and progress is being made, however slowly.

FIFA is doubling the prize money for the Women’s World Cup from $15m to $30m, marking the first tournament where the female players are paid to take part. However, to put that into context, the total prize money the men’s 2018 World Cup in Russia was $400m, with the champions France receiving $38m.

On a brand level, Adidas has gone some way to redressing the balance by committing that all its sponsored athletes on the winning World Cup team will receive the same performance bonus as their male peers.

While this is a step in the right direction, Weston points out that the sportswear giant had the opportunity to be at the forefront of this push for parity and is consequently a “bit late to the game”.

Giving female athletes a platform to raise their profiles and appear on an equal footing with men is an important role for any brand. Brands should understand how they add value and how they can benefit the sport, says O2 head of sponsorship, Gareth Griffiths.

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light without the luxury of high-profile sponsors on speed dial.

Reigning Women’s World Cup champions, the USA, are a prime example. In March, the squad filed a lawsuit against its own governing body alleging years of “institutionalized gender discrimination”.

The team is seeking equal pay to its male counterparts, who failed to qualify for the 2018 World Cup. The US Soccer Federation’s own figures show the women brought in more revenue than the men over the past three years.

Then there is Ballon d’Or winner, Ada Hegerberg, who will be a notable absence from the World Cup following her decision in 2017 to stop playing for the Norwegian national team due to issues around the way women’s football is treated in the country.

Brands can only tap into the athlete-driven push for change if they share the same ideals, cautions Owen Laverty, director of fan intelligence at sports agency Ear to the Ground.

“It’s dangerous when [brands] come in and it’s just a bit of a badging exercise, or they come in because something is popular and credible without understanding what their role is,” he states.

O2’s role within England women’s rugby is all about the fame it can bring to the sport and the players by improving attendance at games.

The telecoms giant lobbied the Rugby Football Union (RFU) to ensure that England’s women – known as the Red Roses – could play separately to the men in smaller capacity stadiums, which would be fuller and therefore offer a better fan experience. O2 then promoted the fixtures through its Priority customer loyalty program.

While the brand runs its joint #WearTheRose advertising campaign when men and women play in the same tournament, such as the Six Nations, O2 has developed Red Roses-only creative, which will be used to support the women’s team on their four-part summer series in America.

O2 has also supported the call for female rugby players to be given full-time contracts, crediting the success of the Tyrell’s Premier 15s championship for creating an elite level of club rugby that feeds into the England team and shows the next generation they can turn pro.

“You see these role models on TV and think ‘I could be a professional rugby player. I could earn a living playing for England’,” Griffiths notes. “That would undoubtedly get more people playing at the grassroots and that’s really important for us from a brand perspective.”

Ultimately, it is crucial for brands to understand that activism is at the heart of women’s sport, following years spent outside the media spot28

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This means brands must have a strong track record of advocating for gender equality and pay parity, which is reflected within their own organization. And they must be prepared to “go to war” with the athletes on the issues that matter to them. One such cause could be gender neutralizing the naming rights of competitions, Laverty suggests.

“We talk about the 2019 Women’s World Cup and the 2022 World Cup. Why are we automatically giving a second rating to the Women’s World Cup by making it a sub-set of the men’s tournament?” he asks. “Should brands not be looking at issues like that and holding rights holders to account?”

Brands may also be keen to tap into the passion of fan sub-cultures such as female football fan community This Fan Girl or creative football collective Romance FC. While brand interest helps these counter-culture groups gain recognition, Laverty insists that businesses cannot dabble in that space and think that means they’ve done something great for women’s football.

“As a business you can’t have massive issues with your gender equality and parity in terms of pay, in terms of senior female leaders in the business, and then think that you can back a small female football collective and that makes you a business that’s all about gender equality,” he explains. “That does not work and it will get called out.”

It is imperative that any brand getting involved in women’s sport understands its role in driving long-term change. It is not enough to simply plough money into a sport and hope to benefit from the halo effect in the pursuit of short-term gains. Brands will be judged by what they do to advocate for female athletes and those that fall short will be found out.

G Y M V M T. C O M GYMVMT

Yoga For Kids – Calming Little Minds

BY KATARINA GUZZO

PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

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Stress and anxiety are two terms that have become a part of everyday vocabulary for children. They are exposed to many different stressors of daily life, all of which vary from school stress all the way to family dynamics.

As a grade six teacher, I often hear children complaining of lack of adequate sleep and feelings of extreme fatigue.

As if the pressures of growing up weren’t enough, kids are forced to experience all of the demands that await them outside of the classroom as well. Yoga can help children navigate the stressors of everyday life in a positive and healthy way.

Yoga is a practice of self-care, and the best part is, that it can be done from the comfort of your own home. Yoga is so much more than a balancing act. It is also a restorative practice for both the body and mind. Kids are presented with such busy schedules that it can be difficult to find the balance. As a teacher, I am guilty of asking my students to “pay attention!” but it is important to remember that there is so much that they need to pay attention to. We need to provide the children that are around us with the necessary tools to help filter through all of their thoughts, so that they can then pay attention to the appropriate things at the appropriate time.

When it comes to maintaining a healthy, balanced life, yoga plays an important role. Yoga truly is a way of life, a beautiful masterpiece that you get to create with your body. Regular yoga practice brings about many positive changes for the person applying the principles. Aside from increased flexibility, yoga also works on quieting the mind from daily stressors. Mindful movement at an early age can help children maintain a healthy weight, a positive self-image, and provides them with a physical activity that requires no competitive edge. The self-care practice also promotes self-connection, mindful interaction, as well as a stronger appreciation for the simple things such as an after school snack.

Many studies have shown that yoga can specifically help students better their concentration, teaches children how to use their breath, and provides them with the tools to help calm their minds. According to Henningsen.

“The beauty of yoga is that its benefits are available to students of every school-age group.” Yoga truly is for everybody!

An important question that you might be asking yourself is “how can we get the buy in needed so children experience the benefits?” Yoga does not need to be traditional.

Yoga should be fun and interactive for kids. Through song and dance, students get to experience mindfulness in ways that are meaningful to them.

If you are looking to get the kids in your life started on a yoga routine, I highly recommend starting with the following poses.

1. Warm up with “Cat-Cow.” Cat-Cow pose allows the child to warm up their bodies while incorporating mindful breathing. Staring on hands and knees, they will take a full breath in while arching their back, then pulling the shoulders down and looking up towards the sky/ceiling.

This is Cow pose. As the child begins to breathe out, they will then begin to round the back and looking towards their stomach. This is Cat pose. This should be repeated anywhere from 3-5 times, and then returning to neutral. (flat back)

2. To build strength, warrior poses are a great place to start. Warrior 1 begins at the top of the mat, and then taking a large step backwards with either the left or right leg.

The back foot should be completely flat on the ground.

Once the foot is flat, the child can begin to bend their front knee and reaching their arms straight out front. After 3-5 breaths, you can switch to complete the same posture on the opposite side.

3. Boat Pose also helps to build strength throughout the entire body. To get into this posture, you will start seated with your knees bent so that the feet are flat on the ground. You will then want to sit up nice and tall and be sure to relax the neck and shoulders. Next you will lift the feet off of the ground, bringing the shins parallel to the ground. Stay in the pose for 5 breaths. This can also be a fun partner posture that kids can complete with a friend.

To do this, they will simply connect their feet together and hold hands.

4. To find some balance, Tree pose is an excellent choice.

This pose has the individual starting at the top of their mat, feet together. Make sure you find something that you can look at to help maintain balance. After you have a spot to rely on, start to slowly lift either your right or left foot off of the ground. You will then want to bend the knee and turn it out to the side so that you can then place the sole of your foot either on the calf or above the knee and resting on the thigh. Again, slowly bring your hands to hear centre, and when ready “spread your branches” overhead.

5. Child’s pose is a great option right before final rest.

Coming onto the hands and knees, you will then sit the hips back onto the heels of the feet and fold forward to have the chest laying overtop of the thighs. Knees can be kept together, or spread apart. Arms in front of the face, or resting at the sides. The kids can stay here as long as they need while taking big belly breaths.

As a teacher and kids yoga instructor, I hope to see many of you on the mat soon.

Namaste, Katarina Guzzo

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A TIME-SAVING WORKOUT HIIT

BY BRITTANY MILLER

Have you ever heard the saying that a 1-hour workout is only 4% of your day? Yup, only 4%! Yet, many of us (including me) struggle to find time to fit in a 1-hour workout. If you are short on time, well, I have a solution for you! High-Intensity Interval Training (HIIT).

HIIT is a training technique in which repeated bouts of high-intensity exercise is followed by a short, sometimes active, recovery period. This type of training gets and keeps the heart rate up and helps you burn more calories over time through the process of EPOC (Exercise Post Oxygen Consumption).

There are many variations of a HIIT workout, and this type of training can be completed at the gym on a treadmill, spin bike, with weights, or at home with your body weight.

To ensure you get the most benefits from a HIIT workout and maximize the afterburner effect, you want to PUSH yourself for the entire duration of the high-intensity exercise.

I am excited to share with you a quick, 20-minute workout that can be performed at the gym or at home. Take about 5-minutes to warm-up before you jump into this time-saving HIIT workout.

EXERCISE 1: Lunge to Squat Combo (Bodyweight only) 1. Start with your feet about shoulder-width apart. Keeping your chest up and back in a neutral position, begin to squat by sending your hips back and bending your knees.

2. Ensure your knees track in the same direction as your toes and be mindful that your knees are not turning inwards.

3. Squat down as far as is comfortable, and then return to the starting position, squeezing your glutes at the top.

4. Then step back into a reverse lunge stance dropping your back knee down towards the ground. Sink low, keep your chest up and your weight centered.

5. Return to the starting position.

6. Squat, and then go into a reverse lunge with the other leg.

7. Repeat for 45 seconds.

Modification: Increase the intensity by replacing the squat with a squat jump.

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EQUIPMENT NEEDED: - Two Medium Weight Dumbbells - One Medium Resistance Loop Band - Two Small Towels (or sliders / paper plates if performing the move on carpet).

Note: All exercises below can be completed without any equipment

THE WORKOUT: Work time is 45 seconds per exercise.

Take a 15-second break between exercises.

After completing all 5 exercises, take a 1-minute break.

Aim to do 4 rounds in total.

PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

EXERCISE 2: Alternating Wide to Narrow Row (Two Medium Weight Dumbbells)

1. Start with a dumbbell in each hand, palms facing towards your thighs.

2. Bend your knees slightly and bring your torso forward by hinging at the waist. As you hinge, make sure to keep your back straight and to tuck your tailbone to prevent any hyperextension in the lower back.

3. Keep your torso stationary, lift the dumbbells toward your chest, elbows out and up in a wide arc. At the top of the lift, squeeze your back and return to the start position.

4. Now, perform a narrow row by keeping your elbows close to your body as you lift the weight, focusing on using the back for this movement.

5. Continue alternating between a wide and narrow row for 45 seconds.

EXERCISE 3: Banded Skaters (One Medium Resistance Loop Band) For many individuals, the glutes often remain inactive during a workout.

This exercise helps to fire up your glutes in an effort to strengthen them.

1. To start, place the band around your thighs just above your knees.

2. From a standing position, begin by jumping laterally on one leg to the right, landing softly, with your hips and knees slightly bent.

3. As soon as you land, use the power from your glutes to perform the same movement on the opposite side.

4. Repeat for 45 seconds.

Modification: This move can be completed without a band OR by stepping side to side instead of jumping.

EXERCISE 4: Sumo Squat to High Pull (Two Medium Weight Dumbbells or One Kettlebell) 1. Start by standing with your feet past hip-width.

2. Hold a dumbbell in each hand, palms facing towards your shins.

3. Bend your knees, push your hips back, and squat down with the weights hanging between your legs.

4. Drive through your heels and stand up while shrugging your shoulders and pulling the dumbbells up towards your chin, elbows high and flared out to the side.

5. Squeeze your shoulder blades together and then return to your starting position.

5. Repeat for 45 seconds.

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EXERCISE 5: Towel Mountain Climbers (Two Small Towels or Gliders / Paper Plates) 1. Place the two small towels underneath each foot and then go into a plank position keeping your shoulders stacked over top of your elbows and wrists. Engage your core.

2. Keep your core and upper body still, then quickly pull one knee in towards the chest, sliding the foot along the floor.

3. Continue to alternate feet as fast as possible, maintaining a strong plank position the entire time.

4. Repeat for 45 seconds.

Take a 1-minute break after completing all 5 exercises.

Aim to do a total of 4 Rounds.

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1-800-AB-CROSS | ab.bluecross.ca ®*The Blue Cross symbol and name are registered marks of the Canadian Association of Blue Cross Plans, an association of independent Blue Cross plans. Licensed to ABC Benefits Corporation for use in operating the Alberta Blue Cross Plan. ® Blue Shield is a registered trade-mark of the Blue Cross Blue Shield Association. IP18-021 2019/05 †

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PHOTOS BY DES ILES PHOTOGRAPHY

Hive Fit Co. At Hive Fit Co, we offer game-changing fitness classes in cycle, row, yoga and intensity (HIIT) - all under one gorgeous roof on Jasper Avenue. Each week our class schedule varies from day to day, allowing our clients to switch up their routine often without ever getting bored of their workouts. Throughout the week you can find a variation of classic cycle, row, HIIT and yoga classes along with a few other combination-style classes.

What continues to set us apart from other boutique fitness options in YEG is that we’re the only studio in town that offers rowing classes – which are highly sought after. Row is a killer full-body class that jumps between rowing and body weight exercises off the machines; whereas Row & Flow is a perfect mix of of 30 minutes of rowing followed by 30 minutes of yoga.

Other classes in our lineup include: Cycle classes that are 45-minutes of ride together, music focused, intense cardio. On the weekends we tack on an extra 15 minutes for our Legacy ride. Our Yoga classes include two styles; Flow & Focus, which offers a unique take on a traditional class that starts with a few vinyasas and ends with floor postures.

Our Revive and Restore class is the only non-intense class on our roster and focuses on slowing down and stretching deep in a warm candlelit room. Our latest addition, Intensity, is the PERFECT cross-train for cardio enthusiasts as it’s a full body strength workout that incorporates weights into your routine.

Snuggled into the middle of downtown Edmonton, our team is supportive, passionate and determined to help you succeed. Whether you’re in for a day or committed to years of sweating with us, we’ve got exactly what you need. We understand that we all have different goals and we believe in finding balance. We know that fitness isn’t just about the body. It’s about the mind too. We live by the simple truth that it’s always better when we’re together.

20% off class passes for YEG Fitness Readers using code “YEGFIT20” at registration.

CONTACT HIVE FIT CO 10343 Jasper Ave getsweaty@hivefitco.ca 780-428-8180 @hivefitco hivefitco.ca

ADVERTORIAL

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Winter Recipes To Keep You Warm In 2020 Do you find that around late January your winter go-to meals are getting a little repetitive?

No matter what part of winter we’re in, we still yearn for something delicious and hearty that will warm us up. Oftentimes, that means fatty, creamy and rich dishes that might taste good, but are not good for you.

So here are our favourite winter dishes that will warm the cockles of your heart without clogging your arteries.

Warm roasted cauliflower salad INGREDIENTS 1kg cauliflower, trimmed and cut into florets 3 tablespoons olive oil 2 red onions, chopped into medium sized wedges 1/3 cup almonds, chopped 3 cups rocket Dressing: 2 tablespoons tahini 2 tablespoons lemon juice 4 tablespoons warm water 1 tablespoon parsley INSTRUCTIONS 1. Preheat oven to 180°C. 2. Place cauliflower on a lined baking tray, drizzle with 2 tablespoons olive oil. Roast for 20-25 minutes or until golden and cooked.

3. On a separate lined baking tray, place wedges of red onion and almonds. Drizzle with 1 tablespoon olive oil and roast for 10-15 minutes or until golden.

4. To make dressing, combine tahini, lemon juice, warm water and parsley and whisk to combine.

5. In a large salad bowl gently toss roasted cauliflower, red onion, almonds, and rocket and drizzle with dressing.

Serve warm.

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Baked Eggs With Grainy Toast INGREDIENTS Spray olive oil 1 brown onion, finely chopped 4 cloves garlic, peeled, sliced medium red capsicums, halved, seeded, thinly sliced length-ways 1 tablespoon ground cumin 1 tablespoon ground coriander 2 teaspoon paprika 4 ripe tomatoes, finely diced 300g can no added salt kidney beans, drained, rinsed 2 cups baby spinach leaves 4 eggs 2 tablespoon parsley, to serve 4 thick slices multigrain bread, to serve INSTRUCTIONS 1. Preheat oven to 180°C. 2. Spray a large non-stick frying pan with olive oil and set over medium-high heat. Add onion and garlic to the pan cook for 1-2 minutes, or until just softened.

3. Add capsicum, cumin, coriander and paprika and cook, stirring, for 2 minutes.

4. Add tomato, kidney beans and spinach and cook for 5 minutes.

5. Divide tomato, capsicum and kidney bean mixture between 4 large ramekins.

6. Use a spoon to create a well in the centre of each ramekin. Crack 1 egg into each well.

7. Bake for 10 minutes or until egg white is set and yolk remains soft. Sprinkle with parsley and serve with grainy toast.

VOTED ONE OF THE TOP 5 SPIN STUDIOS IN YEG

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flowing into fall

BY BRANDON JACOBS AND HEATHER GAZLEY

Flow or Vinyasa is a style of yoga that links conscious breath with movement. It is important to focus on how you feel in each posture rather than on how you look. Setting a clear intention to focus on function over aesthetics will support a deeper connection with your Self.

The information below includes “big-line” cues designed to help you create the general shape of the pose with your body. It is important to remember that your body is unique. Some cues will work, and some will not, and that’s okay. As you deepen your awareness, you will naturally attune to adjustments that are best suited to you.

Downward Facing Dog Big Line Cues 1. Place your hands shoulder distance (this will vary) 2. Place your feet hip-bone distance (this will vary) 3. Bend your knees (degree of bend will vary) 4. Lift your bottom toward the sky 5. Draw your navel inwards and upwards The Experience 1. Envision creating an inverted “V” with your body 2. Seal in through the edges of your palms (you may even grip your mat with your fingertips) to feel more freedom through your wrists 3. Press down, away from you, and wide with your palms (like you’re trying to pry your mat apart) to feel strength 4. Create an uplifting feeling through your hips and descending feeling through your heels 5. Set your gaze between your feet, shins, thighs or towards your navel 6. Try 5 – 10 deep, expansive yogi breaths on for size Modifications • Move to your forearms • Bring yourself onto your knees • Place your hands on blocks • Place a block between your thighs (at any width) PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

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Chaturanga

(Transition from high or low plank) Big Line Cues 1. On an inhale, bring your heart as far forwards as your wrists allow 2. On an exhale, bend your elbows and carve them in toward the sides of your body as close as they naturally go (Tip: This will depend on the twist of your bones!)

3. Bend your elbows to roughly a 90-degree angle or slightly above 4. Pause at 90 degrees and then lower your front body to the floor The Experience Tip: To build more strength lower slowly Tip: Squeeze your shoulder blades together to feel expansive through your front body Modifications •Lower knees to the floor •Bend your elbows to a smaller angle

High Plank Big Line Cues 1. Start in Downward Facing Dog 2. Inhale to shift forward to a “push-up” position The Experience 1. Press your palms down and try to pull them wide to engage through the sidelines of your body 2. Flex your thighs and glutes to feel engaged towards your midline 3. Tug your hips towards your ribs to feel containment through your core 4. Bring space to the back side of your body by pulling your shoulder blades apart (A slight rounding to your upper back will occur) 5. Hold for 5-15 breaths Modifications • Lower your knees to your mat • Bring your forearms to your mat (dolphin plank)

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Back Bend

(Transition from Chaturanga) Big Line Cues 1. Continue your exhale from Chaturanga to lower yourself to the floor 2. Untuck your toes 3. Press the shoelace side of your feet into your mat 4. On an inhale, lift your head, chest, and ribs off your mat 5. On an exhale lower back down to the ground 6. Inhale to move through tabletop 7. Exhale to land back in downward facing dog The Experience Squeeze your shoulder blades together and downwards toward your hips to expand through front body Modifications • Skip the back bend!

• Sphinx pose (forearms on the ground) • Baby cobra (hips and belly remain on the ground) • Full cobra (arms are straightened) • Upward Facing Dog (arms are straightened, and hips and thighs are off the ground

Crescent Lunge Pose Big Line Cues 1. From downward facing dog, step your right foot forward between your hands 2. Drop your back knee to the floor 3. Root down through your front foot to lift your torso into the air with your shoulders on top of your hips and chest square to the front of the room 4. Lift your arms into the air 5. Soften your shoulders away from your ears 6. Hold for 5 – 15 breaths 7. Bring your hands to the ground on either side of your front foot and step back to downward facing dog 8. Repeat on your other side The Experience 1. Draw in through your core by tugging your hips toward your ribs 2. Feel your feet ground down while your torso, arms and crown of the head expand upwards Modifications • Lift your back knee to create high lunge • Place a soft object under your back knee • Untuck your back toes • Choose an arm variation (arms up, bent, intertwined behind you, palms on your front thigh, palms on blocks) Remember that your practice is all about connecting with your Self, noticing how you feel and moving through an experience.

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Music To Get You Pumped Music and fitness go hand in hand. Most of us would never consider hitting the gym without our Beats by Dre or Airpods plugged firmly into our ears enjoying our favourite mixes while getting in a sweat session.

There is a growing trend these days to forgo your personal device and instead listen to the live beats dropped by a local DJ during the class. They have been part of the fitness culture for a while now but more and more studios are mixing in live music during your spin or yoga class to help motivate and encourage their members to push through their workout plateaus.

This month, we’ve checked in with a few of our readers favourites. These are the movers and shakers that help you move and shake to get YEGFit.

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PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

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Brad Dawson (aka DJ Bradley James) Instagram: @djbradleyjames and @bradleyjamesentertainment Soundcloud: soundcloud.com/dj-bradley-james Mixcloud: www.mixcloud.com/bradleyjames/ Spotify: Bradley James Brad Dawson, aka DJ Bradley James, is an Edmonton-based DJ and entertainment entrepreneur. Getting his start in an amateur DJ competition over a decade ago, he has now become a fixture in the local community with recurring gigs all over the city and current residencies at Central Social Hall, Boston Pizza Ice District, and the new Midway bar. Brad is also on the DJ roster for the Oilers Entertainment Group and a part-time DJ for 91.7 KiSS FM on their 5 O'Clock KiSS Mix. In addition, he is the owner and operator of Bradley James Entertainment, which offers comprehensive wedding and event services for over 40 events per year.

Music Genre: It's hard to nail down my music preferences but I generally like jams more than bangers. Stuff that sounds good in your ear. Tracks that are feel-good, funky, crunchy, melodic, and flow well. To give you an idea, I'm a big fan of artists like Kygo, Matoma, Don Diablo, Cash Cash, Galantis, and Sam Feldt. One of my favourite YouTube channels for new music is called Proximity.

What drew you to music as an occupation: I was quite into music growing up. I enjoyed listening to my dad's old tapes and dancing around the house. I also took music in school and played several instruments. Most notably, I played the piano and took music theory for many years which gave me a good foundation to become a DJ. In university, EDM (Electronic Dance Music) was becoming extremely popular. DJs like David Guetta, Calvin Harris, and Deadmau5 were starting to make a name for themselves in mainstream music. When I heard these songs and saw these DJs perform, something lit up inside me. I wanted to be up on that stage. I wanted to make people dance. I downloaded software and began messing around on my laptop in my bedroom, dreaming of the day where I could play in front of a crowd. Now, almost 10 years later, I get to do it multiple times a week at some of the biggest and most popular venues in the city!

Top 5 Songs On DJ Bradley James’ Playlist At A Fitness Event: 1. “'Till I Collapse” - Eminem 2. “Bring Em Out” - T.I. 3. “Welcome To The Party” - Diplo, French Montana & Lil Pump ft. Zhavia Ward 4. “Heaven To Me” - Don Diablo ft. Alex Clare 5. “Save A Piece Of Your Heart” (Sammy Boyle & Melodie Rush Mashup) - Meduza

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Girls Club DJ’s Jaclyn Panylyk & Suzy Kenny Instagram: @Girlsclubdjs Soundcloud: www.soundcloud.com/Girlsclubdjs Spotify: Girlsclubdjs Website: www.girlsclubdjs.com Jaclyn and Suzy are co-founders of Girls Club Entertainment, an Alberta based DJ collective and booking agency. They represent and showcase talent with a strong dose of femme. For almost ten years, Girls Club has been elevating the DJ landscape in Western Canada. They started as a club night in August of 2009 at a legendary Edmonton venue, Halo now known as The Bower, and have since performed and created events in cities all over. They’ve worked with over 200 brands, event planners, and promoters to-date.

They’re passionate about giving back to the Edmonton community in a unique way. Jaclyn and Suzy both have over 10 years of experience DJing on top of pursuing careers outside of the entertainment industry; Jaclyn in Human Resources and Suzy in Commerce and Digital Marketing. As avid members of the fitness community, they are actively working towards a healthier Edmonton. Their business continues to grow and with it, so does their passion for inspiring and mentoring women in their community.

Jaclyn Panylyk Music Genre: Bass House/Indie Rock/Hiphop Ways you keep yourself active: Running, Yoga, The Movement, Hiking What drew you to music as an occupation: I've always loved music, since I was a little kid, grew up listening to classic rock with my dad. He plays the guitar. I took piano lessons for 7 years. And then fell in love with electronic music after attending a few music festivals. It's the best job in the world.

Your personal take on music and fitness: They go hand in hand.

Music builds a vibe, brings energy and can motivate you on the days you just aren't feeling it.

Suzy Kenny Music Genre: Disco/bass house with a pop twist Ways you keep yourself active: Yoga, Cycling, Running, Hiking What drew you to music as an occupation: The joy of watching people come together and bond over the shared love of music paired with a lifelong obsession of discovering new music and dancing.

Your personal take on music and fitness: They go together like chips & dip! Music has the power to move you, physically and emotionally. The playlist can make or break the class - the right playlist will help people get into a flow state and leave them feeling lifted!

Top 5 Girls Club DJ Songs On Their Playlist At A Fitness Event

1. “So Real (Warriors)” - Too Many Zooz, KDA, Jess Glynne 2. “Spread love (Paddington)” - Bostun Bun feat DVNO 3. “Low Rider (DJ Kue remix)” - War 4. “Bring the Funk Back (remix)” - Nicolas Haelg 5. “Venus - sunshine people mix” - Cheek

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Thomas Scott (DJ Thomas Culture) Website - www.thomasculture.ca Instagram - www.instagram.com/thomasculture/ DJ Thomas Culture has been working in arts and entertainment for over 30 years and has played throughout North America and Europe. He is an avid spin enthusiast and loves to be active especially behind the decks giving it his all. Known as the merchant of nostalgia, retro dance parties are his speciality and can throw down a mix of classics and current floor bangers.

Keep positive and be kind.

Music Genre: I am an open format, get down, four on the floor, dance party DJ. I DJ all styles and formats of DJing.

I have been doing this for 30 plus years now.

Ways you keep yourself active: I am an avid spin cyclist and love to freestyle dance.

What drew you to music as an occupation: I have always had an interest in music and entertainment. I used to DJ raves and events in the 90s and it evolved into event production and promotion. It is a full time business and occupation.

Your personal take on music and fitness: Music is key to motivation. It is so individualistic to the instructor and if done right elevates any class to the next level pushing everyone to excel just a little bit further then they did before. And it is just down right FUN!

Top 5 Songs On DJ Thomas Culture’s Playlist At A Fitness Event 1. "Hold on 2.0" Grandtheft & Sleepy Tom 2. "Not Going Home (feat. Gia Koka)" DVBBS & CMC$ 3. "Best Friend (feat. NERVO, The Knocks & Alisa Ueno)" Sofi Tukker 4. "Another Life (feat. Mark Asari)" KREAM 5. "Technologic (Extended Mix)" Kevin McKay, Marco Anzalone

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Physique Fitness Physique Fitness, Alberta’s premier retailer of fitness equipment since 1962, delivers all your fitness needs right to your door. Whether you’re someone who likes to workout in your home, or a corporation that recognizes the benefits of healthy and happy employees, Physique Fitness has the product selection and professional staff to make sure you meet all your fitness needs within your budget. It’s that extensive knowledge of the fitness equipment industry that sets us apart from other retailers. With two locations in Edmonton and over 50 years of experience in the fitness industry, Physique Fitness offers the city’s best selection of cutting-edge cardio, strength training, CrossFit equipment and accessories.

SOUTH LOCATION 6304 Calgary Trail NW Edmonton 780-436-0409 WEST LOCATION 10604 - 170 Street NW (Located next door to Kal Tire) Edmonton 780-444-9076 physiquefitness.com info@physiquefitness.com

Carlsen Carlsen was a Norwegian National Gymnast Champion who brought his gymnastic background to Edmonton pioneering a leadership & gymnastics program at the YMCA. Along with his wife Dagmar Carlsen they created the Edmonton Gymnastics Club in 1960 which at its peak had over 1500 students. While working as an electrician during the day and teaching gymnastics at night he saw a need for a home-based fitness equipment store opening his first location on Jasper Avenue. Most of the equipment was imported from Europe which was ahead of the fitness game worldwide in the 1960’s. The difference between Mr. Carlsen and others was his interest in fitness which he loved to talk to people about. Come in for some weights and you’d probably get involved in an interesting conversation about your training and what you were doing more than just a sales pitch. At Physique Fitness it’s that interest in educating our customers in not just what to buy but also the differences in quality and benefits in the various pieces that sets us apart.

In 1996 their daughter Britt Carlsen and her husband Craig Standen bought the business and today their son Kieran also works for the company. Our Edmonton manager since 2000, Chris Folkinga with his many years of experience can answer all your questions.

Physique Fitness strives to have the latest equipment in stock and guarantee fast delivery so you can start or continue to reach your fitness goals. With three generations behind Physique Fitness Stores, this local, family-owned and operated business prides itself on helping you find the equipment that best suits your fitness needs — and your budget.

We welcome you to visit one of our two in-store locations or browse through our selection online. physiquefitness.com

ADVERTORIAL

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Reinventing the “Dad Bod”

BY TONY NGUYEN (FEATURING KAIYAM MERALI NGUYEN)

Hey fellas, To start, I want to say congratulations to all the new fathers out there. If you’re like me, since the birth of my son, Kaiyam, my life has changed for the better in numerous ways. He’s the first and last thing I think about when I start and end my day. He brings so much happiness that I can’t even imagine life without him, despite him being born just 4 months ago. Life seems to revolve around him, and I couldn’t be happier. But with that comes sacrifice and compromise in different areas of my life. Things that came naturally before his entrance have taken a backseat, which include simple things like sleeping in or late nights hanging out with my friends.

As most of us know, adequate sleep, proper nutrition and regular exercise are essential in maintaining a healthy lifestyle. However, with the competing priorities of fatherhood, those things can fall to the wayside, and possibly lead to what is referred to as the “Dad Bod”. This buzzword is used to describe men who have developed some extra weight, specifically in the midsection after becoming fathers.

Gaining midsection weight can happen to the best of us, especially when our sleep patterns change, our exercise routine becomes inconsistent and our stress levels fluctuate while adapting to change. However, the major concern comes with the inherent risks that are associated with carrying extra weight in the form of fat around your abdominal area. This extra weight surrounding your internal organs can be more harmful to your health than you may think. Regardless of your overall body weight, carrying excess amounts of belly fat can increase your risk of heart disease, hypertension, colorectal cancer, insulin resistance and type 2 diabetes.

So, although the phrase “Dad Bod” may be used in a playful and light-hearted way to describe a dad’s physique, I would be saddened to see any fathers end up with health concerns that could impact or jeopardize their quality of life.

PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY

Although I can’t help you sleep more or force you to eat healthier, I’ve developed a weekly workout routine that has really helped me stay active during the busy week and I hope you’ll be able to use it as a guide or starting point in your efforts to stay active. These workouts are designed to improve strength, balance and cardio so that when your kids start to motor around, you’ll have plenty of energy to play and keep up with them.

Your kids are your top priority, but don’t forget to prioritize your health so that you can be at your best for your kids. Give these workouts a try this week!

You can try these 3 different 30-minute workouts at home with your kids or during their nap time or after they have gone to bed for the night:

Workout 1: Lower Body

Workout 2: Upper Body

Workout 3: Full Body

Circuit 1: 1. Goblet Squats x30s 2. Chair Sit Hold x30-45s 3. Reverse Lunge x30s per leg 4. Rest 60s, repeat x3

Circuit 1: 1. Standard Push Ups or Knee Push Ups x30s 2. Chair Dips x30-45ss 3. Elbow Plank Holds x30s 4. Rest 60s, repeat x3

Circuit 1: 1. Jumping Jacks x60s 2. Tuck Jumps x30-45s 3. Pike (shoulder) Push ups x30s 4. Rest 60s, repeat x3

Circuit 2: 1. Single Leg Pistol Squat (to chair) x6 per leg 2. Single Leg Glute Bridge x15 per leg 3. Mountain Climber x60s 4. Rest 60s, repeat x3

Circuit 2: 1. Burpees x30s 2. Dive Bomber Push ups x30-45ss 3. Superman’s x60s 4. Rest 60s, repeat x 3

Circuit 2: 1. Squat Jacks x60s 2. Tricep Push ups x30-45s 3. High Plank Holds x30s 4. Rest 60s, repeat x3

Tabata Jump Squats or Air Squats - 4 mins (20s on, 10s rest)

Tabata Bicycle Crunches - 4 mins (20s on, 10s rest)

Tabata Burpees - 4 mins (20s on, 10s rest)

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Mountain Climber

Goblet Squats

Elbow Plank Holds

Tricep Push Ups

Reverse Lunge

Single Leg Pistol Squat

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AND THE NOMINEES ARE…

BEST OF YEG FITNESS AWARDS 2019 The nominees are in. With another record number of votes cast we’ve been working hard to get the list ready to share. We know many of you have been waiting to see if you made the list and others are interested to see if others feel the same way about their favourite studios.

Our readers have spoken and here is the list of the top 5 nominees in each category. They are listed in alphabetical order and the winners will be announced at the Best of YEG Fitness Awards Night in February being hosted at The Station on Jasper.

Best Boutique Gym

Best Multi Location Gym

Favourite Personal Trainer

Favourite Fitness Instructor

Favourite Crossfit

Favourite Yoga Studio

Favourite Spin Studio

Favourite Boxing/Martial Arts Studio

Archetype Little Sweat Shop HIVE The Project XTHERAPY

Krysta Dorton Brandon Jacobs Becky Robinson Farha Shariff Andrea Yacyshyn

Cyclebar Hive Spinunity Truride YEG Cycle

Evolve Strength Goodlife Orangetheory Snap GYMVMT

Black Tusk Capital City Athletics Crossfit Armoury Forged by Fire Crossfit Spark Sport Conditioning

9Round Champs I Love Kickboxing Little Sweat Shop Panther

Simon Bennett Jordan Jeske Chris Liddle Shelly Montemurro Tony Nguyen Shara Vigeant

Bliss Yogaspa Empowered Yoga Metta Hot Yoga Modo Yoga Yogalife

Favourite Alternative Fitness

Favourite Free Fitness Group

Favourite Community Supporter

Favourite Race/Fun Run

Favourite Spa/Medi-Spa

Favourite Chiropractor

Favourite Physio

Best Massage Therapist (Individual)

Favourite Holistic Practitioner

Best Massage Therapist (Business)

Favourite Healthy Restaurant

Favourite Farmers Market

Aradia Fitness CircoFit Sculpt Barre Solid Base Acro Studio B Fitness

Chris Liddle Farha Shariff F.R.E.E. Fitness Jordan Jeske Park Integrative Health

Bliss YogaSpa Crave Beauty Lab Park Integrative Health True Balance Longevity Institute Urban Retreat Day Spa

Integral Physiotherapy & Sports Clinic Optimize Physiotherapy and Sports Injury Clinic Pivotal Physiotherapy River Valley Health The Bridge Sports Therapy & Training

Amber Kupina Brianna Botsford Celine Sandberg Heather Gazley Nicole Broadhurst

Café Mosaics Glow Juicery DOPPIO ZERO Pizza by Kanu KB & Co The Moth Cafe

City Yoga X F.R.E.E. Fitness Run Collective November Project The Projct

Colour Me Rad Edmonton 10k Edmonton Marathon Great Canadian Fitfest Spartan

Baseline Chiropractic and Wellness Centre Flex Chiropractic & Performance River Valley Health Sherwood Park Sport & Spine Watson Family Chiropractic

Andrea Yachycisin Brittany Bouma Deeyana Baydala Dustin Ring Reese Miranda

Bliss YogaSpa Knots In Knead Park Integrative Health Wellness on Whyte Wellness Within

Bountiful Farmers’ Market Edmonton Downtown Farmers’ Market Old Strathcona Farmers’ Market St. Albert Farmers’ Market Sherwood Park Farmers’ Market

The Brain-Gut Connection

BY DR. BRIANA BOTSFORD

“I’ve got this gut feeling”, we often say to describe the connection between our digestive system and our brain. Science is catching up with what we’ve been describing all these years. The digestive system has it’s very own brain called the enteric nervous system. Many people will experience the effects of stress in the digestive system due to the connection between the gut and the brain. The bacteria that live in the digestive system are responsible for the production of many of our neurotransmitters (brain chemicals). Simple lifestyle changes can improve your digestive health and subsequently your mental health. Understanding the relationship between the gut and the brain can help you lead a healthier and happier life.

can impact the bacteria that live in our guts (our micro biome). The bacteria in the digestive tract are responsible for many functions.

Overgrowth of unhelpful bacteria can cause digestive distress including heartburn, diarrhea, bloating and other uncomfortable symptoms.

Certain bacteria can damage the intestinal epithelium (lining of the digestive tract) and as a result of the damage, inflammation occurs. Cytokines are chemicals that talk to the immune system throughout our body. When these chemicals are released in the gut, they can impact other parts of the body including the nervous system. Beneficial gut bacteria help to maintain digestive and immune health throughout the body.

The vagus nerve is the main parasympathetic nerve that influences many of our functions including digestion. The parasympathetic nervous system is our “rest and digest” state.

Many of us live in the sympathetic nervous system state also referred to as “fight or flight”.

When you’re functioning in “fight or flight” mode, you cannot optimally activate your digestive processes. Taking time to sit down to eat and focusing on your meal can improve your ability to digest and absorb the benefits of your food. Eating in a rush, at your desk or while on-the-go doesn’t allow your body to get into a parasympathetic state. Mindfulness practices around mealtime can also help you to activate the parasympathetic nervous system. Deep belly breathing and/or meditation can get your body into a “rest and digest” state.

The beneficial bacteria that live in our gut are also responsible for the creation of neurotransmitters including serotonin and GABA. Serotonin is our happy and calm neurotransmitter. Many drugs that treat depression work on keeping serotonin around in the brain to provide more of its pleasant, mood-boosting effects.

GABA is short for gamma aminobutyric acid, an inhibitory neurotransmitter involved in calming the brain and decreasing nervous system activity. Serotonin and GABA are both important neurotransmitters that impact depression and anxiety. The bacteria in our gut also impact digestive function. Certain strains of bacteria can protect against illnesses like travelers’ diarrhea and can be used in combination with medications to treat severe bowel infections like C. difficile. Taking care of the bacteria that make up your micro biome can contribute to optimal mental and digestive health.

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To maintain a healthy bacterial balance, it’s important to fuel the bacteria with foods they like.

Fibrous foods help to maintain a healthy micro biome by acting as a prebiotic. Consuming vegetables, fruits and whole grains provides a good amount of fibre. Fibre and prebiotic supplements are available, but many people react to prebiotic isolates with gas and bloating.

Check with your health care provider to find out what is right for you. There is limited evidence regarding the consumption of fermented foods to benefit colonizing bacteria. Things like kimchi, kombucha and sauerkraut may provide some beneficial bugs but because the types of bacteria and volume can vary in these foods, the data to show their effect remains mixed.

Probiotic supplements can be used for both gut health and mental health. Specific strains are chosen for unique individuals. Check with your healthcare provider for what type of probiotic supplement may be best for you.

The connection between the gut and the brain is a two-way street. Stress impacts the digestive system through blocking the impact of the vagus nerve and preventing us from entering a “rest and digest” state. Stress also alters the bacteria that live in the digestive tract. These bacteria are responsible for many functions including the production of neurotransmitters like serotonin and GABA. Maintaining gut bacteria through consuming a variety of vegetables and fruits can help foster healthy digestive function. If you suspect your digestive system is impacting your mental health, or stress is impacting your digestive system, visit your healthcare provider to investigate ways to improve the balance between the gut and the brain.

Making Hockey More Inclusive Hockey has often been an intimidating sport for LGBTQA+ athletes. Stereotypically masculine cultural associations and homophobic slang guised as “locker room talk” have often been the culprits.

Although inclusiveness in sport has improved over the past few decades, ongoing stigma (both real and perceived) continues to be a barrier for LGBTQA+ individuals, particularly when it comes to being out and proud athletes. Challenges in hockey have been well known for years, but for Edmonton, it wasn’t until July 2019 when Brett Stamm decided to tackle them head on by creating Edmonton Rage - a safe space both on and off the ice.

Edmonton Rage is Edmonton’s first hockey team that strives to bring LGBTQA+ athletes and their allies together with the mission of providing safe, inclusive spaces for Edmonton athletes. Particularly, to derive the

benefits of exercise and camaraderie through their chosen sport of ice hockey. The team joins the ranks of Calgary’s ‘Pioneers’, Vancouver’s ‘Cutting Edges’, Toronto’s Gay Hockey Association, Montreal’s ‘Dragon’, and the Halifax ‘Mussels’ in a growing movement towards improved LGBTQA+ representation in the sport.

At first, Edmonton Rage was just a handful of forward-thinking players with a common vision of inclusive hockey and a goal of breaking down barriers to increase accessibility to the sport. Over time, their roster grew to include an enthusiastic set of spares, inspiring the potential for its collective to be more than just a hockey team.

The group began to attract top-tier corporate sponsors, including West Edmonton Mall, Evolution Wonderlounge, McDonald’s Canada, Pride Tape, Westcan Bulk Transport, and Decal Doctorz - each has contributed to the team’s positive community impact.

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Eventually, Edmonton Rage expanded its mandate to encompass community outreach initiatives both on and off the ice. At home in West Edmonton Mall’s Mayfield Ice Palace, the team hosts free community skates, which include helmet/skate rentals and even open shinny games.

Their initiatives encourage all players of backgrounds and skating abilities to participate, giving back to the community and introducing Edmonton to the team’s LGBTQA+ inclusive mission.

Off the ice, Edmonton Rage has numerous events in the works, including a much-anticipated Battle of Alberta scheduled for February 1st 2020, where they’ll take on the Calgary Pioneers at West Edmonton Mall and then host an after-party at Evolution Wonderlounge.

Since its inception, Edmonton Rage has managed to connect players of any background with an athletic community that is free of discrimination or intimidation. The team hopes to continue their efforts by attracting an even greater diversity of athletes. Edmonton Rage President Brett Stamm notes that the team has brought together all types of players since its inception: new athletes, those who had not felt comfortable on traditional teams, and players who had even quit hockey because of their previously unwelcoming experiences. Stamm hopes that as inclusive awareness continues to grow, Edmonton Rage will be a source of strength and diversity within the hockey community; a safe and bully-free space where anyone is welcome. Without a doubt, the team’s recent successes and growing support are a sign that Edmonton Rage will continue to build on their mission of equality and inclusivity in sport.

Edmonton Rage can be found on Facebook (@EdmontonRageHockey), Instagram (@edmonton_rage), the web (www.edmontonrage.ca), and on Team Edmonton’s website (https://www.teamedmonton.ca). This fantastic organization facilitates connections between athletes and their sporty allies for curling, badminton, water polo, and more.

Be sure to check out their upcoming events, including ‘Outdoor Ice Takeovers’ (coming soon)!

February 1st, 2020 Battle of Alberta, vs. Calgary Pioneers 9:15 PM at West Edmonton Mall, Ice Palace February 1st, 2020 Jersey Party 11:30 PM at Evolution Wonderlounge March 1st, 2020 Community Skate 8:30 – 10:30 AM at West Edmonton Mall, Ice Palace April 18th, 2020 Open Ice Shinny Game 9:15 – 10:30 PM at West Edmonton Mall, Ice Palace

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Just Can't Make Yourself Meal Prep?

These Expert-Approved Tips Will Help

BY SARA MCGLOTHLIN Meal prepping—it's one of those things we all know we should do but often don't. On one hand, a proper meal prep session gives you the tools you need to eat healthy throughout the week, letting you save money and energy down the line. On the other hand, there are Netflix shows to be watched and weekends to be enjoyed! Not to worry—we asked some of the healthiest people around for their absolute best meal prep tips.

Here's what they said.

1. Make a base that can last for a few days My best tip for making meal prep easier would be to use a base that can last for a few days, such as a whole grain. You can use the grain in several different ways to prevent burnout from eating the same meal throughout the week, and it will last in the refrigerator for three to four days.

2. Embrace leftovers Make extras for lunch or dinner the day before! This is the easiest meal prep tip. Making food for the entire week ahead can seem daunting...so don't do it! Stick to the basics and just think about the next day or two in advance. Pair whatever leftovers you have from the day before with a few handfuls of mixed greens and enjoy!

3. Put it on your calendar If the meal prep struggle is more mental, put it on your calendar and give yourself the option of breaking it into smaller prep sessions if blocking out a whole hour or two doesn't seem doable. Meal prep time is also a great time to catch up on your favourite podcasts, binge-watch a TV show, or listen to music.

4. Mix in some store-bought items Meal prep doesn't have to be completely homemade! For example, you could get some raw ingredients if you're making a salad and combine some store-bought rotisserie chicken. I do this all the time. I use lettuce and some cut-up veggies, and bought salmon and some pre-roasted squash to add on top for my salads this week!

5. Make it fun Drink some wine and put on great music or your favorite podcast. Turning meal prep into a fun activity will take the dread out of it.

6. Upgrade your tools Meal prep becomes far less daunting when you have the right tools to use

in the kitchen! These days there are tons of fun kitchen gadgets on the market that make meal prep pretty seamless. If slicing an avocado isn't your thing, there's a specific slicer for it! If you avoid chopping onions because they make your eyes tear, there's even a gadget that will chop the whole thing for you, at one time. Set yourself up for success ahead of time and let meal prep be something you look forward to versus something you dread.

7. Make one large batch meal A lot of people get overwhelmed with meal prepping partly because they believe they need to have a huge variety of elaborate meals with multiple ingredients. That couldn't be further from the truth. To streamline meal planning, I like to make a large batch of one meal that can be easily portioned out for an entire week. A meal that can be made in the crockpot makes it even easier. Even if you just prep some wild-caught fish, pair it on top of a bed of dark leafy greens, add an avocado, and you have a simple easy lunch that can be made in one sitting.

8. Utilize your freezer I am a huge fan of keeping your freezer stocked with items like frozen veggies, frozen grains, sauces (i.e., basil, marinara sauce, etc.), nuts, and proteins like meatballs, turkey burgers, chicken sausages for a quickie heat-and-eat meal.

9. Rely on pantry staples Meal prep sounds like a great idea but it can be hard to actually get your routine up and running. If you struggle with this, the key is to keep it super simple. I rely on a few pantry staples to help make batch cooking easier for all kinds of meals. Oats, honey, and chia seeds can be used to make batches of overnight oats. Combine equal parts rolled oats and milk of choice (cow's milk or plant-based) with a few teaspoons of honey and chia seeds; mix well and transfer to jars; cover and refrigerate overnight; top with fresh fruit before serving. Make large batches of brown rice in an Instant Pot and use for rice bowls, burritos, and fried rice. Canned beans are also a quick and easy way to add protein to an otherwise less satisfying salad, pasta dish, or quesadilla.

10. Break it up into baby steps I believe the thought of meal planning and all that goes into it can be perceived as overwhelming to people with busy schedules (the people who probably need to meal plan the most!). But if you break it up into baby steps, and even designate those steps to different days, it becomes more manageable. For example, maybe on Friday you peruse recipes and make your grocery list; Saturday is your shopping day; any actual food preparation happens on Sunday. This way, not everything has to happen in one fell swoop, and you get into a good flow, eventually forming a new habit!

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Set yourself up for SUCCESS! A wellness plan that ACTUALLY works

BY MC BOURQUE AND DARBY EWASHINA

New year new you, right? We tend to get caught up in thinking that just because it’s a New Year, we have to reinvent our core selves and take on lofty resolutions. What if you already have everything it takes to live the life you want right now? With a little bit of introspection and a sprinkle of behavioural shifts, achieving the life you want is not hard.

Connect: To Others.

As humans, we have a biologic and evolutionary need to connect to others in a real way. Think about it, our ancestors formed actual TRIBES. Yes, they did it to stay safe and get food and procreate (if you didn’t have a tribe, you were eaten by a sabre-toothed tiger), but it’s also necessary for our happiness.

Although the risk of getting eaten by a wild animal has decreased significantly, there’s nothing that’s changed about our evolutionary needs. We need other humans; real humans, not social media humans.

Loneliness and social isolation (aka lack of connections to other humans) has been found to be a significant risk factors for early death.

Despite being able to “connect” to anybody or anything anywhere in the world via social media, we are lonelier than ever.

The average person will spend more than five years of their life on social media. This puts daily usage of social media around 2 hours and 22 minutes per day and the average user scrolls though 300ft of content every day. There have been studies that link excessive passive screen time with a decline in well-being and life-satisfaction along with increased rates of depressive symptoms and suicidal thinking. There is a tendency to get caught up in comparison and in thinking that we need to be a different version of the person we are. Plus, being on our phone or device means we are likely MISSING actual connection to people right in front of us. Connecting to others via social media DOES NOT replace actual human connections.

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media and screen use for one week, making NO changes. Then ask: where can I cut my screen time?

What is this costing me? What else could I be doing instead of scrolling through social media? There’s nothing wrong with active use of social media platforms that you find inspiring or educational. The key is mindfully tuning in to when you’re passively scrolling the height of the Statue of Liberty and stopping it. Maybe you try substituting screen time for connection in the here-and-now and monitor what happens to your mood.

Challenge: Your mind.

As we pursue our goals in life, we’re all going to come up against challenges that may SEEM bigger than what we can manage. We may experience discomfort at the thought of potential failure. Our programmed biology under threat is to run, distract and avoid the perceived threats. We all do it.

What if you started to examine the ways in which you deal with challenges and tried noticing what maladaptive patterns you consistently engage in. Instead of being reactive and entering into automatic problem-focused coping, what if you considered the alternative; non-distraction, emotion-focused coping.

Here, you have to pause and fight any urge to react right away or go into fix-it mode. Plus, you have to actually tune into the thoughts you’re having. There’s no room for passive avoidance or numbing away the problem with Netflix, substances or a shopping spree.

This form of coping invites the opportunity for cognitive restructuring or “reframing” the challenge.

Try this: The next time you have a significant challenge at work or in a relationship allow yourself time to pause. Make a list of what thoughts or ideas you have about it. Listen to what your thoughts might be falsely telling you about the challenge.

Are there common patterns of automatic thoughts (aka the instant

thoughts your brain has in response to a stress)? Common unhelpful thinking styles can include:

• All or nothing thinking: ex: “I’m either going to succeed, or fail.

There’s no in-between.”

• Fortune telling: ex: “What’s the point in trying, I know I’m not going to get the promotion anyway.”

• “Should” or “Not as good as” statements: ex: “Everyone else is better at sales, I shouldn’t even be in this profession.”

Ask: • Is there another way to look at this situation?

• Do you have proof that what you’re telling yourself is true?

• What would you say to a friend who was thinking this way? If it differs than what you’re telling yourself, why?

Play: In body.

When was the last time you played?

As in played to the point where you felt wild and silly and open and FREE (from judgments of yourself or others)? If you can’t think of the last time, the good news is that you’re not alone. The bad news is that you’re not truly living, and things need to change. We suggest SCHEDULING PLAY BREAKS. If you think you don’t have time to schedule fun, we say think again. Fifty-five to seventy percent of our waking hours are spent sitting. Sitting time has increased by one hour per day over the past 10 years. Plus, for every hour spent sitting, mortality risk increases by 5.9% independent of your time spent physically active. If that’s not enough, research shows us that for every two hours of tv watching (think of the sedentary behavior that accompanies this activity) we increase our risk of obesity by 23%. YIKES! So now that we’ve got your attention, you can understand how serious we are about play.

Try this: Every hour, get up, put on that favorite go-to song and walk it out, shake it out, sing it out or twirl

it out. Just MOVE and invite in an opportunity for FUN. We urge you to make time for more things that arouse sensations of joy while reaping the physical health benefits. As you’re doing it, tune-in. Ask: Where do I feel joy in my body?

Grow: On purpose.

What do you want your life to stand for? How do you want to live your life?

This brings us to Values. Getting clear on values is some of the most important work we may ever do.

When we know our values, we can take action to live in accordance with them.

Our values are things we place importance on, and what we want our life to be about. It’s what we want to take into consideration when making big decisions. They are not to be confused with goals, or specific achievements we accomplish in the service of a particular value. Values guide our behavior, actions and decisions in life. They do not get rid of difficulties and stressors in life, but they can help up navigate the hardships with more clarity.

Try this: Start thinking about what your top 3-5 values are. Attempt to shift away from morality, and what you think you ‘should’ care about or were told to care about. Try to avoid choosing values that look good, or appeal to your desired self-image.

We want to get clear on what matters most to us and what drives us to keep going despite the hardships and setbacks of life.

Remember, this is your life, and you get to choose your wellness path.

Be compassionate with yourself as you begin to shift from passively existing to actively living your life, on purpose.

This content is informational and educational, and it does not replace medical advice, diagnosis or treatment from your health professional. We encourage you to speak with your health-care provider about your individual needs.

Eating Out Mindfully

BY SHANNON HORRICKS

The clock struck midnight on December 31st, 2019 and you have made a promise to yourself to improve your nutrition in 2020. Things are going really well, then you are faced with the inevitable - eating out. Navigating eating out while trying to eat better can be a challenge. Food is an important part of our lives. In fact, it is life. It gives us energy to take on our day, live an active life but it also contributes to our social and emotional needs. Food is woven into the social aspects of our life. A common trap people fall into is thinking that eating out can’t work into having a healthy balanced diet. Rather than avoiding these social situations or throwing up your hands and eating all the food, let’s talk about how eating mindfully can help you successfully navigate eating out.

Before we dive into the tips to eating out mindfully, let’s define what we mean by “mindful eating”. With our busy lifestyle, eating can be an afterthought. Something we grab quickly while running between activities.

Then the times we do sit down for a meal, how often is it distraction free?

I’ll just check my emails quickly which leads to Facebook notifications.

Suddenly your food is all gone and you barely register eating anything.

Mindful eating is about developing awareness of your experiences, physical cues, and feelings about food.

Mindset When thinking about nutrition, most people think it’s just about the food.

The most powerful tool you have for making and sticking to healthy choices is your mindset. Before you go, decide what is really important to you. Is it having a glass of wine? Great, choose that. Is the pasta made fresh daily? Awesome, choose that. Is it both wine and pasta? Perfect!

Enjoy. Decide what matters most to you and then truly enjoy it.

It’s important to note that removing language around food being good or bad is foundational. There is no food that is good or bad. Food is just food.

It’s neutral. It’s like your couch. Your shirt. Your table. Completely neutral.

This also goes for your choices; you are not a good or bad person based on your choices. Labelling food with morality leads to shame and guilt.

Your self-worth is not determined by your food choices. Mindful eating encourages changing the way you think about food and removing negative emotions by replacing them with awareness, feelings of self-control and positive emotions.

Slow Down Now that you have taken the time to decide what matters most to you, it’s time to really enjoy it. For a lot of people, this means slowing down.

So often we enjoy the taste of the food so much that we inhale it like it’s our job. Between bites put your fork down. Chew your food. Take a breath between bites. Focus on the taste, texture and the smell. Slow down so you can truly enjoy your food.

Be Present Eating out is meant to be a social experience; food is the means to gather. Focus on connecting with those around you when eating out. Allow the conversation to wander. Share stories. Laugh together. Although you have gathered around food, focus on the experience connecting with those around you. This includes removing as many distractions as possible. Put away your phone so you can connect to yourself, your food and your surroundings. This will allow you to leave the meal feeling satisfied physically but also emotionally.

Eat Until You Are 80% Full Part of eating mindfully involves checking in with your body and what it’s telling you. Now that you have slowed down and are present, this will allow you to listen to your body’s cues to tell you that it’s satisfied. Stopping when you are 80% full is just barely satisfied. You are no longer hungry but not “full”. If after waiting for a bit, you feel like you are still hungry, go ahead and have a bit more.

One Last Thought Although food is what gives us life, it’s more than that. It is a ribbon that runs through our social and emotional needs as humans. It is also a celebration of connection and culture. Mindful eating allows us to remove morality from food, to connect to ourselves and make choices that are best for our health and overall wellness.

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