YEGFITNESS - May/June 2018 by YEG Fitness

ISSUE #24

M AY/J UN E 20 18 Y E G F I T N E S S . C A

FITNESS + NUTRITION + WELLNESS

K Y L E FA I R A L L

FITNESS FOR ALL PLUS

TRIATHLON TRAINING, MOUNTAIN MIKE, + MORE!

. . . E N I G A IM

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contents

may/june 18

12 KELTIE O'CONNOR

40 LEARNING TO BREATHE

14 TRIATHLON TRAINING

43 AT WAR WITH MYSELF

18 FITNESS FOR ALL

45 OBSTACLE COURSE TRAINING

24 BOXING FITNESS 32 CONQUERING GYM ANXIETY AT ANY SIZE

51 PROPER BIKE FITTING 54 MOUNTAIN MIKE

FEATURE

KYLE FAIRALL ON THE COVER: KYLE FAIRALL PHOTO BY CHAN RIN VIVID RIBBON PHOTOGRAPHY

We can help you tell your story. ADVERTISE WITH US Contact info@yegfitness.ca for more information.

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editor’s note A

fter spending all of winter cooped up indoors, it’s time to trade the treadmill for the trails, swap fluorescents for the sun, and ditch stale playlists for the sounds of rustling leaves and dirt beneath your feet.

Summer is coming. Yes, we know it has a funny way of showing itself here in Edmonton and we’ll still likely get another blast of snow after the release of this edition of the magazine, but as Edmontonians, we know how to make the best of our short summer and that involves spending as much time outdoors as possible. Research shows that spending more time outdoors may truly be the secret to a stronger, healthier body, and a calmer, happier mind. We have an innate and emotional attraction to it, so it’s no surprise that spending more time outdoors is associated with an overwhelming amount of health benefits, including lower blood pressure, reduced levels of the stress hormone cortisol, improved immunity and a longer life. Studies have even shown that a walk in the park can even boost your self-esteem Taking your sweat sessions outdoors can fire up your gains even more. We know that exercise is good for us and that being outside is good for us, but when combined, their benefits are even greater.

EDITOR TJ Sadler tj@yegfitness.ca DIRECTOR OF PHOTOGRAPHY Chan Rin CREATIVE DIRECTOR Joel Verhagen COMMUNITY MANAGER Patricia Doiron ACCOUNT MANAGERS Chris Liddle chris@yegfitness.ca John Bass john@yegfitness.ca

One of the many reasons outdoor workouts are so good for you is because they draw you away from the stressors and distractions of daily life. In fact, experts have attributed many of today’s mental and physical health epidemics, such as depression and obesity, to nature deprivation. The idea that changes in technology, increased screen time, and a fast-paced ‘get-it-done-now’ lifestyle keep us away from spending time in nature, which has real health and emotional consequences. So to get the most out of your outdoor workouts, leave your gadgets at home and unplug as much as possible when you step outside.

Meaghan Becker meaghan@yegfitness.ca

So this summer, join a run club (or make your own). Take in an outdoor bootcamp workout that you see happening on the drive home from work. Or just simply go for a bike ride in the river valley with your family in the evening and take in the fresh air and warm sunshine.

EDITORIAL INTERN Melissa Lilley

Because before you know it, you’ll be dusting off the winter jacket and snow boots again for another cold Alberta winter.

Keri Bauer keri@yegfitness.ca

PHOTOGRAPHERS Jeff Kelly Patricia Doiron

Printed in Edmonton, Alberta, Canada.

CONNECT WITH US @yegfit /yegfitness @yegfitness For advertising inquiries, contact info@yegfitness.ca

No part of this publication may be copied or reprinted without the permission of YEG Fitness. The fitness and nutritional information in this publication are not intended to replace professional medical advice. Readers are encouraged to consult a health professional before beginning or changing in their fitness or nutritional activities. Opinions expressed in this publication are those of the contributor and not those of YEG Fitness or its employees and associates. Advertising in this publication does not indicate an endorsement by YEG Fitness.

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JUDGMENT DETOX: RELEASE THE BELIEFS THAT HOLD YOU BACK FROM LIVING A BETTER LIFE By Gabrielle Bernstein

From #1 New York Times bestselling author Gabrielle Bernstein comes a clear, proactive, step-by-step process to release the beliefs that hold you back from living a better life. This six-step practice offers many promises. Petty resentments will disappear, compassion will replace attack, the energy of resistance will transform into freedom and you’ll feel more peace and happiness than you’ve ever known. The Judgment Detox is an interactive six-step process that calls on spiritual principles from the text A Course in Miracles, Kundalini yoga, the Emotional Freedom Technique (aka Tapping), meditation, prayer and metaphysical teachings. Bernstein demystified these principles to make them easy to commit to and apply in your daily life. Each lesson builds upon the next to support true healing. When you commit to following the process and become willing to let go, judgment, pain and suffering will begin to dissolve. And the miracles will keep coming. Once you begin to feel better you start to release your resistance to love. The more you practice these steps, the more love enters into your consciousness and into your energetic vibration. When you’re in harmony with love, you receive more of what you want. Your energy attracts its likeness. So when you shift your energy from defensive judgment to free-flowing love your life gets awesome. You’ll attract exactly what you need, your relationships will heal, your health will improve and you’ll feel safer and more secure. One loving thought at a time creates a miracle. Follow these steps to clear all blocks, spread more love and live a miraculous life.

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Secrets of People Who Never Miss a Workout BY MADELINE BURRY

We all have that one pal or family member that seems to consistently be working out. On social media, there are the countless check-ins at the gym and fitness studios, the #seenonmyrun hashtags, the pics of brand-new and triumphantly mud-covered sneakers, updates on calories burned, and maps of miles biked or jogged. Meanwhile, you may have meant to head to the gym—but instead, here you are, scrolling through your feeds on the couch.

Make sure you’ll pay a price for bailing Gyms and studios that charge even if you skip out on your workout are on to something. “My gym charges a $10 penalty fee if you don’t show up for a class you registered for plus the price of the class,” says Jen. C. “You could lose up to $30 for just being lazy. I can’t stand wasting money, so when I sign up for a class, I go.”

Real talk: It may not look like it, but even those avid exercisers sometimes struggle. “When my alarm goes off each morning, my first thought is often ‘urgggg,’” confesses Jessie F., an endurance athlete who’s completed three marathons, a full Ironman, and more half-marathons than she can count. But no matter what the weather—or how early her alarm goes off—Jessie never bails on a workout.

Ashley D. upped the ante and hired a running coach who crafts personalized workout schedules for her and her husband. "The accountability is huge," she says. "I don’t want to waste the money we pay for the coach, and I’m embarrassed if I don’t get in all my workouts or don’t show improvement over time, so I make sure to do all my runs and try hard. First time I’ve ever really stuck with running–and I just ran my first half-marathon!”

What keeps her so committed? We spoke to people who never miss a scheduled sweat sesh–along with personal trainers and coaches who go to the gym like, well, it’s their job–to find out their secrets.

Invest in technology Gadgets know when you hit your fitness goals– and when you slack. “My Fitbit keeps me honest and accountable,” says Deb R., who never misses a workout aside from sick days.

Make it easy—really, really easy Your workout can be gentle or challenging, but the logistics should always be simple. That’s why Pete N. skips the gym in favor of P90X. “Exercising at home saves time, so there’s never an excuse not to work out,” he says.

Cathy H. combines both friends and tech to keep her accountable. “I share my workout activity on my Apple Watch with my super-fit friend,” she says. “It may sound silly, but it keeps me motivated to hit our shared goals. We’re both in our 40s with kiddos, so even when we can’t always work out together, she keeps me motivated virtually. We text each other notes of encouragement.”

Rachel K. goes a step beyond the classic advice to pack your workout gear the night before. “If I have an early wake-up the next day, sometimes I sleep in my workout clothes to make sure I follow through," she says. "Once you have your gear on you have no excuse!” Find a tribe—or at least a buddy—to keep you accountable “My real secret is finding the other ‘crazies’ who enjoy working out at the crack of dawn,” Jessie says. “If you agree to meet your workout buddy at 5:45 a.m., there’s no way you can back out. When I did the Ironman, I couldn't have done it without finding my crew.” Not wanting to let people down is compelling for instructors too. “I became a group fitness instructor in 2016,” says Cori M. “You can’t flake out when 20 people are counting on you to show up and lead them!”

Focus on how it’ll make you feel afterward Jessie credits happy-making endorphins with keeping her committed to daily workouts. And she’s not alone. “I always know I’ll feel great after I start my run, and sometimes that’s reason enough to get going,” says Emily A. “After I had a bad breakup and was feeling so depressed, I’d remind myself that if I ran, the endorphins would make me feel better chemically. I’d make a conscious effort to remember that running would lift me up and improve my mood.” Sign up for a race—or schedule a treat A due date—in the form of a scheduled race— is motivation magic. “I started running in 2017 and part of how I got myself to run was registering for a 5K and planning to do it with friends,” says Amy M. After her first 5K in April, she

signed up for another in September and a 15K the following month. “Whether it was not wanting to finish a race dead last or just wanting to keep a commitment to friends, it helped me get out the door on the days when running wasn't remotely appealing,” she says. “By the time I registered for an 8K on Thanksgiving Day, I was doing it because I knew it would be fun and didn't need the peer pressure/embarrassment threat to get myself training [anymore].” Not into running? Other concrete, specific fitness goals–like doing 50 crunches a day–are also effective. Small incentives help too: Book a manicure or schedule another fun reward for immediately after your gym session. Make it a habit "Rut" is usually a bad word when it comes to workouts. But a predictable routine—swimming every morning, for instance—can remove that will I or won't I? deliberation. “For about 10 years I worked out six to seven days a week without fail,” says Jessica C. Exercise was originally a way to avoid the dreaded freshman 15, she says, but eventually grew into a habit. “At some point it became a part of my routine, and I no longer thought about it as something to schedule into my day,” she says. “It just was a part of my day.” Give yourself a little break Here’s maybe the biggest secret of all: Even the most devoted exercisers take days off. “To keep my workout promises to myself, I build in rest days without guilt,” says KJ L. “I allow myself to sleep in, get a massage or pedicure, take in a movie, or go on a shopping excursion. It’s a well-deserved break that deserves no self-deprecating thoughts.” Learn to tell the difference between simply not being in the mood to hit the gym and those days when you’re really better off taking it easy. “Get into a routine—but listen to your body when it’s tired," says life coach Emily R. "If you’re truly dying to veg in front of the TV for a night with a bowl of pasta, just think of it as a refueling night,” she says. “My ultimate golden rule is never miss three days in a row.”

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OUTDOOR POOLS

SEASON PASS NEW this summer, get unlimited access to outdoor pools for one great price. Child

$49

Adult

$75

Youth/Senior

$59

Available for a limited time. Pick up a season pass today at any City of Edmonton recreation centre, or outdoor pool.

Family

$199

SOAK UP THE SUMMER AT AN OUTDOOR POOL Warm weather is officially here and it’s time to get out into the summer breeze. Edmonton is alive with outdoor recreation opportunities to keep you and your families active, offering everything from parks and trails to sports fields and even four amazing outdoor pools. Each City of Edmonton outdoor pool offers a unique experience depending on your interests. Here are a few ideas to kick your next visit to an outdoor pool up a notch.

QUEEN ELIZABETH 9100 Walterdale Hill

OLIVER 10315 119 Street

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

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

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

Whether you decide to spend the whole day here or just come for a couple hours this pool will keep all ages entertained for the duration of your stay. Bring your swim wear and go see what The City of Edmonton has to offer; we don’t think you will be disappointed!

FRED BROADSTOCK 15720 105 Avenue

MILL CREEK 9555 84 Avenue

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

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

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

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

edmonton.ca/outdoorpools

Keltie O'Connor

PHOTOS BY PATRICIA DOIRON

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Keltie O'Connor

Model, Youtuber, Instagrammer (yes, I know that sounds weird) 1. It's Sunday morning. What are you having for breakfast? Pancakes, bacon, & copious amounts of coffee, ideally at an old school feeling diner. If not my girlfriends & I are at kb&co. 2. When you're headed for a workout, what's on your music playlist? Kanye West pre-2012 albums, Kendrick Lamar, Florida Georgia Line, or the Space Jam sound track. 3. If you could attend one fitness event this year, what would it be? If sporting events count, the NBA finals. For something involving myself actually participating, then I’d say I’ve always been curious about the lululemon Seawheeze race. 4. What's the best thing about the fitness scene in YEG? The community, I don’t think I ever go to a class/gym and don’t run into someone I know. I love that it has a social aspect. 5. If we were buying, what are you drinking? Before 8am an almond milk cappuccino please. If it’s after 8pm I jokingly call myself a “cheap beer connoisseur”, so whatever beers on tap, and I’ll be a happy camper. 6. What's your one guilty pleasure? Super hero movies and Reese peanut butter cups. 7. What's on the top of your bucket list? Being a Nike model on a NYC 5th Ave billboard. Also staring in a Marvel movie would be amazing. 8. Where would you like to go on your next summer vacation? My girlfriends and are spending time in Kelowna together this summer. Summers spent in BC on the lake are my favourite. 9. What's in your gym bag right now? Nike free flyknits, S’well water bottle, lululemon luxtreme hi-rise wunder unders, lululemon invigorate bra, a tangled mess of headphones, lacrosse ball, a bag of Swedish fish candies, some kind of caffeinated beverage. 10. What words do you live by? Do what you love, work hard, failure is just a lesson on how to be better, spend time outside every day, be kind to others, and laugh lots. Current favourite quote to go with that. “You must be ready to burn yourself in your own flame. How do you arise anew if you have not first become ashes”?

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Triathlon Strength Training & Endurance Performance By Kevin Clark

The Olympic games introduced a new triathlon event for the 2020 Olympiad in Tokyo. The mixed team relay will consist of (distances to be confirmed) 200-300m swim 6-8km bike and 1.5-2km run. Edmonton will host a leg of the international triathlon series mixed relay event this summer on July 27th-28th at Hawrelak Park. This change of distance is an exciting time for youth, junior, university student athletes and potential talent transfer athletes who previously would not have looked at an Olympic distance (2hr triathlon event) as a possibility to succeed against the current triathlon specialists. As a coach in Edmonton, this new distance is a great challenge and one I believe our athletes can prepare for at home without the need to train full-time and sacrifice gaining further education in the process. Youth and junior series events around the province and country are now catering to this new faster distance of triathlon. The Commonwealth Games 2018 will see Canada with a strong medal chance in the mixed relay and the individual event has been shortened from Olympic distance to a sprint distance.

PHOTOS BY CHAN RIN VIVID RIBBON PHOTOGRAPHY

How can strength training improve performance in endurance sports? Performance in most endurance sports is determined by the mean velocity an athlete can keep for a given distance. The mean velocity is a product of the athlete’s maximal capability for energy production for the given distance (i.e. V02 max), and the cost of keeping a certain speed (exercise economy). Adding strength training to a normal endurance training week of swimming/cycling and running may theoretically improve endurance performance by acting on one or more of the following factors. • Improve exercise economy (both long >15min events and short-duration events <15min). • Improve anaerobic capacity (short-duration events) • Reduce or delay fatigue during the race (both long and short-duration events) • Improve maximal speed (swim start speed, accelerations in cycling, sprints at the end of the run event) • Plyometric training can improve running economy, via better coordination and timing of ground force application and greater storage and release of elastic energy.

Short duration endurance performance (<15min) is enhanced by supra maximal intervals and explosive sport-specific resistance training including plyometrics. Longer duration endurance performance (>15 min) is enhanced most by intervals of sub maximal (anaerobic threshold) and heavy resistance strength training. Interval training achieves its effects through improvements of V02 max, anaerobic threshold and economy. Whereas heavy resistance training 5-8 rep max, 3-5 sets has its benefits mainly on economy. The ETA bike/run circuit is specific to our athlete’s short duration goals of enhancing the individual velocity of biking and running off the bike on fatigued legs for relay super sprint and sprint distance triathlons. I would recommend you start the circuit exercises without plyometrics and use leg exercises without rapid stretch shortening cycles (ex. squats, lunges, step ups ect.) unless your coach/trainer recommends otherwise. Enjoy :)

WORKOUT We use RPE scale of 1-5 (Rate of perceived exertion scale Level 1 = easy Level 5 = maximum) Cycle warm up as follows: 10 min as 2 min L1, 2 min L2, 2 min L2.5, 2 min L3, 2 min L1 1st set: warm up basic circuit exercises ( L1-L2 ) 10 squats 10 deadlifts 10 lunges 10 press ups 1 min "lying clamshell exercise" (15 sec each leg) 1 min side plank (30sec each side) Rest 1 min 2nd set: dynamic warm up (L2-L3 increase speed on movements) 2x 30 sec leg swings hip flexion/extension (15sec each leg) 10 jumping jacks 10 mountain climbers 5-10 press ups 2x30 sec skipping rope variations rest 30sec ETA Bike/run circuit (50 min total) 2 sets Bike (10 min set) 50 sec L3/10sec L5 + 1min L1 40 sec L3/20sec L5 + 1min L1 30 sec L3/30sec L5 + 1min L1 20sec L3/40sec L5 + 1min L1 2 min L1 Change quickly into running shoes. Circuit off bike (10 min set - 2x 30sec work L4 /30sec rest L0.) 1. Running high knees or walking lunges 2. Burpees 3. Skipping rope or single leg calf raises 4. Sit up variations 5. Chest jumps or jumping jacks Recovery (5 min) bike spinning to loosen legs before starting 2nd set. Cool down 10 min cycle + stretch >5 min

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Fitness For All By Mary-Helen Clark

PHOTOS BY CHAN RIN VIVID RIBBON PHOTOGRAPHY

For Kyle Fairall, fitness wasn’t just part of their life. It was an outlet of self-expression. As a non-binary gender queer, Fairall used health and wellness as a way to help them understand their body, as well as remain in a positive place. “It’s been huge. I wanted to be a personal trainer for a really long time, since I was a young child, Fairall says. “I had been involved in sports and activity my whole life, but it wasn’t until I started coming into myself as a queer person and my gender identity, I really connected with my head and my heart how important fitness was to connecting with my body.” However, like many people in the LGBTQ+ community, Fairall struggled in a conventional gym setting, experiencing what they called “non-queer friendly” experiences. Between disapproving looks from other patrons in change-rooms, to humiliating experiences with trainers, Fairall found going to the gym to be more traumatic than empowering. “I had one trainer full on ask me if I was a guy or a girl,” they said. These experiences prompted Fairall to become a personal trainer and to specialize in helping the LGBTQ+ community, complete with their own facility. “I started Queerflex at the end of 2016, and it started out with me driving my equipment to wherever my cli-

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ents were located in the city, and then driving home, and unpacking it all so my family could use it,” they said. “Then I had a friend reach out to me and say ‘Hey, I have this space in my house, it’s not much’ but it is, it’s a great space! But they told me ‘there’s a couple of dumbbells and a punching bag and you’re welcome to use it whenever you want.” With the help of donations from the LGBTQ+ community, the facility was gifted equipment and the facility was open to the public. As a non-profit organization, Queerflex offers on a sliding scale, as financial constraints are a major factor preventing many from the LGBT+ community from pursuing health and wellness, especially transgender youth. This opens doors to those who may not be able to afford a gym membership. The response to Queerflex has been overwhelmingly positive, although there have been some detractors of the space. “I was really pleasantly surprised by the positive feedback from the community,” Fairall says “One of the main criticisms I do get is that Queerflex is fitness accessibility to the LGBT community. So, our priority is for members of the LGBT community to break down barriers and access a gym. We get told we’re being exclusionary, why aren’t you open to all people? And I’ve said it before, but when every queer person or non-binary person in Edmonton can safely feel they can access every fitness space, then I can open my doors to everyone.”

However, with an over 20 person wait list, Fairall recognizes that the priority needs to be for the LGBTQ+ community. For the members of the Queerflex family, the facility is more than just a gym, it’s a place of empowerment and personal growth. “I can't imagine my life without Queerflex, even though I have only been working out with them for eight months,” said Alexis Hillyard, one of the members of Queerflex. “Queerflex has helped me come into my body and find my strength in ways that I haven't felt before. I also feel like I can be who I need to be - sad, happy, angry, joyful. It brings me great peace, energy, and happiness!” M, another member, echoed Hillyard’s sentiment. “I have been training with Queerflex for just over a year. In that year I have pushed myself harder than I thought I could; experienced results I hadn't been looking for and have been given the space to work on healing the relationship I have with my body,” M says. “There have been times when I couldn't move my body like I wanted to, and it was in those moments I was truly grateful for Kyle. Rather than push and scream and make me feel shame for how I struggled we lay together, cried together and honoured what my body was demanding of me. Queerflex isn't just a gym; it is a community. It’s a space of healing; a hopeful space, and a lot of fun.” As Queerflex continues to empower the LGBTQ+ community, Fairall hopes that the space can empower those who have yet to accept their bodies, or their identity. For those who struggle to embrace their sexuality or their gender identity, Queerflex is more than a place to work out, it can be a lifeline, especially for those who don’t have the support they need from friends and family, especially transgender youth. When you’re unhappy in your body, whether it’s because you’re accepting your sexuality, or because you’re transitioning, it’ll deepen into other aspects of your life, including interpersonal relationships, self-esteem, and job success. Queerflex offers people a space where they are accepted as individuals, and allows them to not only accept their body, but embrace it for what it can do, not what it should be, or you wish it should be. Queerflex doesn’t measure success in scale numbers or tape measure inches; success is determined by how you feel about yourself, which is so important for young people coming into themselves. If Fairall could offer some advice to the LGBTQ+ youth who may be struggling to find their place in the community, and within their bodies. “If I could say something to queer youth, it would be three fold: you deserve to feel powerful in your body; no matter what anyone tells you, your identity is valid and real; never underestimate the importance of community,” they said. “Your community will remind you of your power an validity when you forget. Your community will keep you strong and hold you accountable. And your community will be so important in understanding, navigating and being seen in those spaces - like gyms and fitness centres - where you might not see yourself reflected. And never forget how much you community needs you back!”

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When some people think of CrossFit they think about the yelling and grunting, the obnoxious chalk clouds, the scantily clad and ripped muscles glistening in sweat. These people exist, and don’t get me wrong, I love these people. They have a passion for the sport and are incredible athletes. However, this can be intimidating to someone that wants to lose weight or just come to workout and stay in shape. At CrossFit Armoury our gym is so much more than this. 4 Armoury members were interviewed, all with very different backgrounds and different goals in order to give some insight into the true variance and purpose of CrossFit: to get fit for life within an amazing community.

Walter Orb, 45 Sales and Marketing for Heavy Equipment Company, CrossFitter, Competitive Obstacle Course Racer (OCR). Been doing CrossFit for almost 2 years. How has it impacted your activities/hobbies? CrossFit has helped me become faster and stronger - something I have struggled with in the past. It is the perfect complement for running and obstacle course racing. By adding strength and flexibility through CrossFit I shattered a lot of running personal records (PR’s) last year. I had one heck of an OCR season (multiple podium finishes along with top-ten masters elite at Spartan World Championships). What is your biggest challenge with CrossFit? My nemesis from day one has been overhead squats! But, a big challenge is balancing volume of running workouts and CrossFit. For OCR there is a fine line between strength and running speed. Keeping

Chantell Brown, 34 Firefighter/Paramedic, soccer player, hiker, new mother. Been doing CrossFit for 4 years. Name 3 ways that CrossFit has impacted your life: 1. Increased my overall conditioning and fitness 2. Kept me fit throughout my first pregnancy and more importantly made for a quick recovery postpartum 3. Made lasting friendships through the gym community. How has it impacted your occupation? My work physical test scores/times have drastically improved since starting CrossFit (I no longer pass with seconds to spare but with minutes). So has my mental toughness, I’ve learned how far I can push my body while under physical stress. Learning proper lifting techniques with squats and deadlifts have done wonders for a recurring lower back injury as well.

this ratio balanced is very challenging but I find that CrossFit has helped the most as it’s just not lifting. Strength and conditioning is crucial for mature athletes and people in general as we age. I am fitter now than I was at 35, possibly even 25, and I intend to keep it this way for as long as I can. How has CrossFit affected your overall lifestyle? The biggest thing is CrossFit truly lives up to being functional fitness. I have found that it has helped me with everything fitness balanced strength throughout, endurance, cardio, mobility, and flexibility to name a few things. Sure bicep curls may make you look good, but they don’t help me much when I am running an obstacle course. It has really challenged me with movement, and continues to do so. My recovery time is quicker: as I’ve gotten stronger, I find that the daily aches and pains that I thought were normal doing other activities are now gone or at least minimized. I can workout a lot and my risk of injury is greatly reduced.

What do you like most about CrossFit? I LOVE that a class is 60 mins from start to finish with an experienced coach. I continued to go to the gym consistently while I was pregnant up until 36 weeks (my daughter was born at 38 weeks) and was able to scale the workouts safely with the help of the coaches. Also, the community: there is nothing better than having someone cheer you on as you are finishing the last couple of reps of workout. The class atmosphere is great as it encourages friendly competition that helps you push just a little bit harder. What is your biggest goal with CrossFit? My biggest goal this year was getting back in shape after giving birth to my daughter both for being a healthy and active mom and for being ready to go back to work!

Ron Ritch, 76 Retired, CrossFitter, Hiker. Been CrossFitting for 4 years. How has it impacted your general life and other activities? Since starting CrossFit I have increased my endurance, strength and flexibility. I can do more in my day to day, as well as in my extra hobbies, than I could before starting CrossFit and even as I age. My ability to recover from workouts and injury has greatly improved due to being fit from CrossFit. I recently injured my hamstring before going on a 6-7 day hiking trip in Jordan. I was able to recover quickly with physiotherapy and scaled, specific workouts before my trip because my baseline was so solid.

Pepper Harlton, 32 Owner/Operator Shift Happens Bicycle Repair, CrossFitter, competitive cyclist, trail runner, snowshoer and Nordic skier. Been doing CrossFit competitively for 3 years. How has crossfit changed your overall lifestyle? I have a greater work capacity for daily tasks, both physically and mentally. I have improved body awareness from a movement quality perspective. And I have greatly expanded my social network. I’ve met a lot of really incredible people through CrossFit. They are inspiring and influential which helps create the perfect conditions for personal success. How has it impacted your activities/hobbies? Aside from feeling

What do you like most about CrossFit? The instructors and the culture. The instructors at CrossFit Armoury are incredible at getting people to move well and pushing their limits. Even though I’m older than everyone here I am never left behind and never left out. Everyone says hello and respects each other. The workouts themselves are always different, always scalable and adaptable to anyone’s abilities. What is your biggest goal? To keep me active and keep my mind and body in great shape! What do you like least about CrossFit? Nothing, you make it for what you want to make it! physically prepared for almost anything, CrossFit has improved my mental edge. It’s made adventures more fun because I’m not worried about something being hard or difficult. The more adverse it looks, the more appealing it is to me. It has also made my bike racing more tenacious, too. I can put way less hours on the bike than my competitors and still be really tough to shake. I recover well in between hard efforts and have an improved tolerance for pain or discomfort associated with those hard efforts. What is your biggest goal with CrossFit? To be better than your average bear and extremely well rounded. I was fortunate to make the Armoury Regional team last year. This season I’ve put in the work to make another full attempt at helping Armoury qualify again as part of the team.

mybalancedbox.com

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PHOTOS BY CHAN RIN VIVID RIBBON PHOTOGRAPHY AT PANTHER GYM

Boxing Fitness It’s Not Just For Fighters

There's a reason why boxing is the workout of choice for so many celebs and fitness models. Not only is it a strength and cardio workout rolled into one, but it's also the best way to get in tune with your inner badass. If that's not enough to convince you to add boxing to your regimen, these five punching perks will have you itching to put on a pair of gloves.

You'll sculpt every muscle.

A two-for-one cardio and strength workout, boxing improves overall fitness. In addition to boosting your strength and cardio, boxing improves a number of skill-related parameters of fitness, including balance, coordination, reactivity, and agility. How else do you think you're going to dodge and counter punches at lightning speed? If anyone tells you that boxing is predominantly an upper-body workout, they're doing it wrong. If you do it right—once you've learned how to fire everything with proper form—you're getting a full-body workout. While, yes, your arms extend for each punch, you're actually driving power from your hips and legs. You'll also work your back, shoulders, and core.

You'll burn major calories—fast.

The main physical benefit beginner boxers will see is cardiovascular. Boxing improves your resting heart rate and muscular endurance which can give you in edge in your other workouts. Plan to punch away anywhere from 200 to 400 calories (for a 140-pound individual) per half hour. Thirty minutes of boxing in a ring torches 400 calories; 30 minutes of punching a bag burns 200 calories; and 30 minutes sparring with a partner blasts 300 calories.

You'll relieve stress like never before.

Whatever's got you ready to snap, boxing will help you calm down. The number-one thing that sets boxing apart from other workouts is the degree of stress relief. It's unlike any other workout. Not only is hitting something a healthy and productive way to help you let go of tension, the rush of endorphins will make you happier too. A recent study found that people who engaged in high-intensity workouts for an hour released significantly more endorphins than those who spent an hour on moderate exercise.

You'll improve your coordination.

Hand-eye coordination is key for boxing. Punching a bag or sparring requires focused movements and amazing recall, challenging your muscles and your mind. Muhammad Ali didn't "float like a butterfly" for nothing.

You'll never stop learning.

It's easy for your fitness routine to become “routine”, but boxing will keep you on your toes. Boxing requires complete focus, which makes the time fly by and unlike running on the treadmill, there's always something new to learn, so you have serious incentive to keep training.

What the CUP? BY ANNA STEEN

ver since Michael Phelps showed up at the 2016 Summer Olympics with dark circular “bruises” on his back and shoulders, cupping has blown out of the water. This has led many people around the world to give this ancient Chinese healing technique a try. Cupping has only recently become very mainstream; however, this technique has been around for over 5000 years. As a massage therapist, I am finding that a lot of my clients have heard of it because of the Olympics, and some have tried it and loved it while others have been apprehensive to try it because they have heard that it doesn’t really work or don’t want to be left with “bruising” Let’s address “bruising” and get that out of the way. Cupping does not actually leave bruising. The science behind it, is that the suction caused by the cups causes the capillaries to break when the cups are left on the skin for a certain length of time. It might look very familiar because it reminds you of something your girlfriend or boyfriend gave you in jr. high and you had to wear a turtle neck for a week to hide it. That’s right, it’s basically the same thing as a hickey. Except this time around, you won’t have to hide it from mom and dad. I started learning about cupping back in September after I bought by first set of cups, testing them out on friends or myself but wasn’t sure or didn’t really see much of a difference. After taking a dynamic cupping course at the end of September and learning how to use them effectively, I’ve seen them make a huge difference in certain clients’

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treatment plans. Some clients will try it once or twice but prefer traditional massage techniques while others swear by it and ask for it every appointment. I had never really heard of it until I was in my second year at the Alberta College of Massage Therapy, and I have been getting regular massages for the last fourteen years. This tells me that its only recently becoming mainstream and the demand for deeper treatments is increasing. Depending on your pain tolerance cupping can be quite uncomfortable and leave some undesirable marking, however it will make the effects of your massage last longer and give you the feeling of a deep tissue massage without the deep pressure associated with it. How does it work? There are a few different types of cups to use such as glass, silicone and cups with a pump attached. Since I use silicone cups in my practice I am going to use those as an example. With the silicone cups, I like to warm up the skin first. I put the cups on the skin much lighter then I would if I was keeping them stationary and then I glide them around. This brings the blood to the surface, it allows the cups to create more suction and makes for an overall more effective treatment. When gliding the cups around the area, sometimes you will feel the cups “sticking” in an area. That is a tell-tale sign that you should leave the cup on that area because it most likely needs to be treated. If I have a client who is new to cupping or it is their first time, I will usually only leave the cups on for a minute or so. The more you do cupping, the less it hurts and the less it will mark as well.

The negative pressure caused by the suction and the cup lifts up the tissue and allows fresh blood into the area, which leads to improved circulation. It also pulls excess water from the skin and pulls toxins out that are lingering in the tissues.

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Let’s talk about the marks. Cupping marks usually range from bright red to dark purple and can last anywhere from three days to three weeks. The rule of thumb is that the darker the mark, the higher concentration of toxins and stagnation in that area that is being pulled out. Staying hydrated and drinking water after your session will help clear the marks quicker than if you do not. I also like to flush the area with massage after taking the cups off because it can help to clear the marks as well. Benefits of cupping Cupping has been shown to help pull toxins and symptoms associated with a chest cold and dry cough. It’s great at releasing fascia (connective tissue that covers every muscle and organ), helps with poor circulation, helps to relieve muscle aches and pain, helps to reduce cellulite, and breaks up scar tissue.

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You shouldn’t use cupping if you are pregnant, or have heart disease. Cupping is also not suitable on open wounds or over body acne and is not entirely effective when used over a lot of body hair. But don’t just take my word for it, try it for yourself if you haven’t already and see how cupping works for you!

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ADVERTORIAL

Your Journey to Health and Wellness Begins Here PARK INTEGRATIVE HEALTH Our hope is to support you in living the life that you would love.

At Park Integrative Health, we are changing the vision of healthcare. Everything that we do is guided by our founders’ four values:

To create opportunities for you to be heard. To be seen. To be nurtured. To be cared for and about. Our team of health and wellness providers have mastered the art of listening and work with your needs at the centre of their minds.

• Integrity • Empathy • Collaboration • Client-centered care

Our work – our passion – is to invite you to be the agent of your own experience.

We take great pride in the pristine environment and unique experience we have created and continue to refine. Our medical examination rooms, treatment rooms and counselling rooms were created with your experience in mind. Gone are the days of travelling around the city in search of multiple services and the best providers.

Our founders wholeheartedly believe that there are multiple avenues in the pursuit of health and wellness and they created an environment where professionals from complimentary disciplines could work together. Imagine a place where your physician can collaborate with your acupuncturist and counsellor to ensure that you receive the best care personally tailored to your individual needs. There is immense value in seeking out an organization whose team members are your greatest advocates. We want to empower you. We want to champion for you. Our practitioners believe in you – in your capacity to heal and be well. At Park Integrative Health, you are the expert of your own journey to health and wellness. Our practitioners use their expertise to guide and support you.

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They are all right here.

ADVERTORIAL

When you arrive at Park Integrative Health - you will be right where you need to be. As our business grows, we are committed to exploring and incorporating services to meet the needs of those we serve. Currently, we provide the following services: • Routine medical services with two female physicians (accepting new patients) • Internal medicine physicians (accepting patients by referral) • Acupuncture • Massage Therapy • Counselling • Dietetic and Nutritional Counselling • Reiki • Guided Meditation We would love to start building a relationship with you. Our practitioners will be present at our open house in June to provide information and answer your questions. We cordially invite you to join us at Park Integrative Health and consider beginning your journey towards wellness:

Open House June 16, 2018 12:00 – 3:00 PM

Unit 970, 3890 Sherwood Drive Sherwood Park, AB 780-570-8480 Refreshments Complimentary treatments http://pihealth.ca

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MICRO CHANGES,

MAXIMUM BENEFITS

Dr. Greg Wells offers simple secrets to reach your peak potential. Whether you’re lacing up for the big race, putting the finishing touches on your presentation, meal planning to fuel your body for a busy week, or seeking out new adventures to challenge yourself, you’ve got your sights set on great achievements. No personal success, achievement, or goal, can be realized without the fundamental building blocks of a healthy lifestyle. You’re committed to reaching farther and setting yourself up for success every step of the way. From providing the right fuel for your mind and body, to staying active with a range of exercises, or absorbing all you can from the latest podcasts, videos, and blogs, you’re determined to bring your best to the table, every day. But you’re also committed to making the most of your time. In your drive to greatness, your focus is on working smarter, not harder to achieve results. Of course, understanding exactly how to get the most out of your time requires a strong understanding of the science behind high performance. Should your focus be on nutrition or exercise? Mental performance or stress management? It can be overwhelming to sort through all the information in a manner that’s customized to your own needs. We recently sat down with Dr. Greg Wells, physiologist and exercise

medicine researcher at Toronto’s Hospital for Sick Children, to learn more about the best ways to maximize your efforts. Author of Superbodies and The Ripple Effect, Wells has dedicated his career to understanding what makes high performers—think endurance athletes, Olympians, and noteworthy CEOs like Richard Branson and Steve Wozniak —thrive. Through years of extensive research studying the effects of extreme conditions on the human body, he has found that the secret to success doesn’t lie in fad diets, workout trends, or even supplements. “If there's one thing I learned from interacting with people who are legends in their field, it’s that building a great lifestyle that enables you to be healthy, to perform at your best, and to reach your potential is absolutely the way to go,” he says. The key, he notes, is simple: eat, sleep, move, and think better.

“We really don't need to overcomplicate things,” says Wells. “I often just begin with making sure that people sleep well.”

THE CONFERENCE November 19-21, 2018 Delta Lodge at Kananaskis

Ignite 360 is a world-class summit designed to propel fitness professionals, health-and-wellness enthusiasts, athletes, and those inspired by proven results to reach their highest levels of performance.

“We really don't need to overcomplicate things,” says Wells. “I often just begin with making sure that people sleep well. A substance called growth hormone is released when we sleep and it works to repair the tissues inside the body that get broken down when you get stressed or do a hard workout. Sleep also regulates other hormones that control your appetite and how full you feel after eating. If you want to eat better and feel better, you absolutely have to start with sleep.” Proper rest, nutrition, and exercise are all key to helping boost your cognitive health and mental performance. And while this list of focus areas may seem daunting at first, Wells also notes that greater, long-lasting gains don’t start with major lifestyle changes. “What sets high performers apart is a commitment to being just a little bit better each day,” he says. “I don't want people to make massive changes all at once just because it seems like everything's so simple. I want to see micro changes over time.” Similar to how a business might focus on small improvements to boost productivity and profits, Wells advocates for an approach centered on one per cent improvements to daily habits and behaviors. A one per cent change might not seem like much, but smaller gains every day add up, and will amplify your success over time.

Through informative keynote speeches and interactive workshops, leading professionals in sleep science, fitness, nutrition, cognitive health, and psychology will share their research and advice to enhance your physical and mental performance, while working alongside you to put theory into practice.

SPEAKERS & SESSIONS Ignite 360 features informative and interactive sessions with leading authorities in functional fitness, nutrition, cognitive health, psychology, and high-performance living. Learn with an impressive list of experts like:

MICHOL DALCOURT Founder and CEO, Institute of Motion

DR. KAREN MACNEILL

Registered Psychologist, Copeman Healthcare Centre

SIMON BENNETT

“One per cent of your day is 15 minutes, so try 15 minutes a day of meditation, 15 minutes of walking, go to bed 15 minutes earlier,” he says. “If you stick with these micro changes over the long term, they’ll completely revolutionize the way that you live and set the stage for world-class results.”

Director of High Performance, Edmonton Oilers

This November, you can hear more from Dr. Wells and immerse yourself in a unique, transformational, mind and body experience at Ignite 360, a high performance living summit designed to propel fitness professionals, healthand-wellness enthusiasts, athletes, and those inspired by proven results to reach their highest levels of performance. Also educating are high performance leaders such as Simon Bennett, Michol Dalcourt, Dr. Karen MacNeill, Jelena Mrdjenovich, and many more. For more information on the conference, and to register, visit ignite360.ca.

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JELENA MRDJENOVICH

8X Boxing World Champion Owner, Champs Boxing Studio

Founder and Lead Educator, Lifestyle Meditation

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Conquering Gym Anxiety at Any Size BY LOUISE GREEN

here was a time when I struggled to make fitness a consistent part of my life. I had a repertoire of excuses that seemed totally legit at the time: I was too busy, I had to work late, I was too tired, or fitness was just too expensive. I now realize that my “reasons” for avoiding fitness were just a front and a mask that concealed my own fear of fitness. But what was I afraid of? And why is engaging in fitness so scary for some of us? I had fear of judgment. None of the gym advertising or websites I visited showed anyone who looked like me. To me, this sent a subconscious message that I wasn’t really invited and I felt I would be judged. I thought I needed to be thinner or fitter before I was deemed worthy enough to enter to the gym. What the hell? I had fear of failure. At the time there were seldom women of my size represented in fitness mediums and I didn’t have any role models who looked like me, so how could I truly know that someone of my size was actually succeeding at achieving their athletic greatness? It left an element of the unknown, so subconsciously I avoided it with my go-to excuses. What I didn’t realize is that I was amongst thousands of women who felt the same way. Gym anxiety is real. Sport England did an extensive study of women for the popular fitness campaign “This Girl Can”. Their findings revealed a huge difference in the number of men and women playing sport. And it's wasn’t because females didn’t want to get active. Millions of women and girls were afraid to exercise because of fear of judgement. My excuses served a purpose: They protected me from stepping outside of my comfort zone. But what they really kept me from was living to my greatest potential. Through a lot of trial and error, I’ve learned strategies for managing my fear and I’ve coached thousands of women to do the same. If you relate to any of this, it’s time to kick fear to the curb and get in the game. So, are you ready? 1. The Know Before You Go Strategy Being prepared isn’t just for the Girl Scouts. Implementing the know before you go strat32

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egy can level fear to a mere flicker. I recommend doing some in-depth research so you know what to expect before attending a gym or fitness class. I’d even go as far as touring the facility, viewing where you will be working out, and meeting the trainers. The more familiar you can be before you start, the better. 2. The Fitness Fit Strategy Finding fitness that fits your ability, needs and your version of health is vital to reducing fear. If you have never exercised, or you haven’t exercised for 20 years, intimidating or intense fitness programs will only amp up the fear factor. If you are smothered with too much fear before you even start, it becomes difficult to sustain and people often quit. Start slowly, allow yourself to get (re)acquainted with exercise, build your confidence and then move on to more. This is all about fear management and biting off what is palatable, step by step. Rather than jumping into a high-intensity interval training class (HIIT), maybe you want to start with walking or jogging in the park, or using the stationary bike at the gym and doing stretches and bodyweight work on the mat. 3. The Breathing Strategy Even now, I still have fitness fear. I can remember waiting to get into the pool at a triathlon and my heart was racing, my fear amplified. I didn’t have a great swim because my heart rate was too high and I went out of the gate too fast. I now implement breathing to combat the prerace jitters. Find a quiet corner, close your eyes and just breathe. Deep breaths in through nose, out through the mouth until you feel calmer. 4. The Jive With Your Tribe Strategy When I first started running I was terrified to join a run group, but when I arrived on the first night my run leader was a plus-size woman with a body type just like mine. Everyone in the group was a beginner runner, just like me and I immediately felt like I belonged. Their likeness to me took my fear from a 10 to 3 in a quick second. If you see a fitness group or class that resonates with you, find out more—finding your tribe truly changes everything! 5. The Feel It and Do It Anyway Strategy When we are trying something new there will likely be some degree of fear. I now see fear as a part of the athletic process and I no longer allow it to rule my life. Someone once told me that fear is just energy very similar to excitement and that helped me diminish its power.

We must remember that our instinctual fight or flight reactions to danger are ingrained in us because in ancient times our lives were often at risk. However, I am happy to report that when I’ve joined a gym or entered a race I didn’t die or combust. Remember, part of athleticism is feeling the fear, managing it, and doing it anyway. Harness that energy and use it in your workout! 6. The Positive Mind Strategy Often fear can erupt when we’re not feeling worthy and sometimes we have to fake it till we make it. I recommend daily mantras. Similar to physical training, mental training is key for dissipating fear. Maybe you’ve heard the saying "If you think you can, you can." When we have a strong sense of self-efficacy, our fear is lessened greatly. Here are some of my go-to mantras: I am an athlete. My body will do whatever I train it to do. I am strong and capable of anything I put my mind to. Find some phrases that feel authentic to you and chant them till the cows come home! 7. The Expectation Strategy If you have been away from fitness for a long time, I would recommend having very little expectations around physical performance at first. Disregard what you used to do in high school, or even two years ago, and embrace where you are today. If you enter the game with high expectations it beckons our fear of failure and sometimes we’re defeated before we have even started. Remember, take it slow and go! It takes great bravery to step forward and take control of your health. I always ask my clients, What is the worst thing that can happen? You might have to walk during the run, you might have to stop and catch your breath or you might have to sit down for a moment. But I can assure you, you won’t explode or combust during fitness. Just knowing that can give you the power to bust through your fear, rock it out, and do it anyway! Louise Green is a plus-size trainer, founder of the fitness program Body Exchange, and author of Big Fit Girl: Embrace the Body You Have.

HOW TO PACK A SALAD IN A JAR Lunchtime at work can be annoying at times. Some colleagues want to go to the Italian restaurant with the unfriendly staff and their super heavy pasta dishes again. Others want to grab something from the supermarket. But it’s a little expensive and not exactly satisfying either. Yes, we’re in dire straits. And that’s why I want to show you how to make a salad in a jar (also known as mason jar salad)! Of course, bringing your own lunch to work is not the newest idea in the world, but this way of doing it is healthy, time saving, money saving and really tasty. In theory you could prepare lunch for the whole work week in about 45 minutes on a Sunday. The only thing you need are 5 jars (or lunchboxes) and enough space in the refrigerator. The idea is pretty simple: start with filling a dressing into a jar and then layer various ingredients like greens, veggies, rice and cheese on top. Keep those jars in the fridge until you need them. Grab a bowl and empty the jar. The dressing will then cover the whole salad. Done. Sounds easy? Well, it is!

HERE IS HOW TO MAKE A SALAD IN A JAR Layer 1: Important! First add the dressing into the jar. You can take any type of dressing. If you add the dressing later, ingredients that you’d much rather stay dry might get soggy. We don’t want that. This is particularly important when you prepare glasses for several days. Alternatively you can keep the ingredients for a quick dressing at work and just prepare right before you eat. Here are my favourite three dressings to get you started: Refreshing sweet and sour dressing (enough for 2 jars): • ½ lemon • 1 tbsp. honey • 5 tbsps. olive oil • Pinch of cumin • Pinch of salt • Couple of chili flakes (or dried cayenne pepper will do the trick nicely)

Honey Mustard Dressing (enough for 2 jars): • 4 tbsp. olive oil • 3 tbsp. vinegar • 2 tbsp. mustard • 2 tsp maple syrup (or honey for non-vegans) • Salt and pepper to taste Asian Style Peanut Butter Dressing (enough for 2 jars): • 1 tbsp. peanut butter • 1 tbsp. soy sauce • 1 tbsp. honey or maple syrup to make it vegan • 1 tbsp. vinegar or lemon • 2-3 tbsp. water • A pinch or two of chopped or grated ginger (dried is fine) Layer 2: Now enter crisp ingredients such as tomatoes, cucumbers, red onion, asparagus, celery, peppers, carrots into the jar. This level is important to “protect” the other ingredients from getting soggy. Best are vegetables that you can imagine pickled in vinegar. Layer 3: This level is for ingredients that should not necessarily swim in dressing, but it’s also not a drama if they do get wet. Some ideas would be mushrooms, zucchini, beans, lentils, peas, corn, broccoli and so on. Layer 4: More delicate ingredients such as hard-boiled eggs and cheese (feta, gouda, cheddar etc.) can be added now. Layer 5: Now it’s time to add something more substantial! From rice over pasta to more exotic ingredients like quinoa or couscous, use anything you like to “seal” the jar. Layer 6: Finally we’ve arrived at the last level with ingredients that are less palatable when wet (cool word, eh?). These include nuts and greens such as lettuce, spinach or arugula. SAVE Now just close the jar or the lunch box and place it in the refrigerator. Each morning, pick one and off you go to work. The variations for salads in a jar are as endless as the universe. Also, heretics are welcome: no need to follow these 6 levels religiously! Think of it rather as an entry-level guide.

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Our Team • The team here at Optimize Physiotherapy are

dedicated to providing rehabilitation services in west Edmonton with a focus on optimizing human physical potential. Our physiotherapists are proud to create a positive environment, with a professional yet laid-back atmosphere ensuring strong patient relationships and the best care possible. We ensure our clients have the knowledge and tools they need to improve their body in any capacity!

Our Facility • Our clinic maintains an open concept, with a

welcoming, warm environment. Our physiotherapy treatment plans typically combine skilled manual therapy work (joint mobilization, joint manipulation, deep tissue massage, stretching, trigger point release etc.), along with an individualized exercise program. We also offer massage therapy and nutrition counselling with a registered dietitian to give you a holistic approach to your care and get you functioning at the highest level possible.

• Fitness is constantly evolving and so is the potential for injury. As clinicians we can no longer rely on just our typical physiotherapy assessment.

• Optimize is connected to CrossFit Armoury and

we have access to an enormous gym space with a variety of equipment including: Olympic barbells & weights, pull-up bars, kettlebells, gymnastics rings, Concept 2 rowing machines, Assault bikes, weighted sleds, GHD machines, climbing ropes and much more!

• Our many years of experience in exercise therapy

allow us to make full use of this facility when working through your functional strength program.

1731 7 105 Ave. / optimizephysio.com

780-455-5068

WITH CONSTANTLY VARIED TRAINING METHODS BEING INCORPORATED IN ALL LEVELS OF ATHLETICS, WE MUST ADAPT OUR ASSESSMENT AND TREATMENT TECHNIQUES ACCORDINGLY. THIS ALLOWS US TO ANALYZE PAIN, MOBILITY ISSUES, AND POTENTIAL AREAS OF BIOMECHANICAL INEFFICIENCIES WITH SPECIFIC FUNCTIONAL MOVEMENTS.

Our Technology • As a nice addition to manual therapy and

exercise-based treatment, we will often use cutting edge, research based techniques such as Shockwave Therapy, Mechanical Traction/ Spinal Decompression, or Air Relax compression therapy. These tools help us ensure you leave the clinic after each physiotherapy session feeling less pain with improved mobility!

Our Collaborative Approach Our Philosophy • At our clinic we take a very active approach

to rehabilitation. Whether you are having discomfort with a specific movement at the gym, pain following the big game, or have suffered a more significant injury, our therapists can help get you back functioning at an optimum level. We will help you eliminate pain, restore full range of motion, and ensure your strength is at 110% when you are discharged from physiotherapy. As a result of the dedicated time our therapists spend with you in each session, you will leave the clinic with all the necessary tools to ensure your performance in life has been Optimized!

• Massage therapy is a crucial step in the

rehabilitation process. Patients who come for regular physiotherapy treatments will often be referred to one of our massage therapists. At Optimize, we have three registered massage therapists that work together with a team of practitioners to create a collaborative environment. Massage therapy can be an important part of your health plan. Many massage benefits include:

• Reducing or eliminating pain • Improving joint mobility • Improving circulation • Improving lymphatic drainage • Reducing muscular tension Massage Therapy can also be used as part of a preventative health plan. This includes sports training, injury prevention, ongoing stress management, and more. As an Optimize patient you and your practitioner team will develop a treatment plan based on your needs using all the services Optimize has to offer.

Making Healthy Choices Easier for Alberta Kids

romoting healthy eating among children and youth is a serious public health challenge in Alberta and across the country. We know that diets rich in vegetables and fruit, whole grains and plant-based proteins help promote healthy childhood development and reduce chronic disease risk (Health Canada, 2017). Unfortunately, many Canadian kids are consuming high amounts of processed foods, high in calories, sugar and saturated fats, putting them at increased risk of chronic conditions (Health Canada, 2017, Heart & Stroke, 2017). Recent research commissioned by Heart & Stroke found that Canadian children and youth are getting more than 50% of their daily calories from energy-dense, nutritionally lacking products (Moubarac, 2017). Once upon a time, we thought healthy eating simply meant making “good” food choices. As a parent, this might mean encouraging kids to eat more vegetables, limiting sugary foods at home and keeping the water jug full. These actions are important, but more and more, we are realizing that making healthy food choices is not that simple. Our eating habits and the habits we set for our kids are also influenced by the settings where we live, work and play. From hot dog school lunches and sport team pizza specials, to fast food advertisements on TV and sugary drink ‘snap chat’ filters, one thing is clear: junk food is at kids’ finger tips everywhere they turn. And sophisticated, edgy marketing urges them to want and eat more (Heart & Stroke, 2017). A quick scan of the various places young people spend their time – from where they learn (schools), play (recreation facilities), relax (social media, TV) and socialize (malls, stores, and festivals) – it’s

Additional Details The Benchmarking Food Environments Project Drs. Kim Raine (Primary Investigator), Candace Nykiforuk, and Katerina Maximova from the University of Alberta received funding from Alberta Innovates Cancer Prevention Research Opportunity (CPRO) for the project "Impact of Benchmarking Food Environments on Policies and Actions to Promote Healthy Eating for Reducing Cancer Risk". Funding will enable

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apparent that very few community settings are immune. Added all up, it’s not surprising that healthy choices are difficult, for kids and adults alike. Parents could use some extra help. The good news is that a lot can be done to make healthy choices easier for young people. Significant progress will, however, require more than simply urging kids to eat their vegetables! We need a culture shift that makes the healthy choice the easy (or default) choice. This requires improving the settings where we live, work and play so that they support healthy food choices, and limit unhealthy options. That’s where Alberta’s Nutrition Report Card comes in. Released annually by researchers at the University of Alberta, Alberta’s Nutrition Report Card examines food environments in Alberta to provide a snapshot of whether Alberta is making healthy choices easy for children and youth, where we are succeeding and where more work is needed. For 2017, Alberta received an overall “C” grade. Although an improvement since 2016, the report found that many policies are still failing youth (aged 12-17). According to Dr. Kim Raine, lead investigator of the Report Card and professor at the University of Alberta, strategies put in place a decade ago to protect younger children are beginning to have an impact. Rates of overweight and obesity among children (aged 2-11) in Canada are on a slight downward trend (Statistics Canada, 2017), though still far too high. Despite some improvement, more action is

By Kayla Atkey, MSc Policy Analyst Alberta Policy Coalition for Chronic Disease Prevention, University of Alberta Ashley Hughes, RD Communications and Community Engagement Coordinator Centre for Health and Nutrition, University of Alberta

required, particularly to protect youth (aged 12-17), among whom rates of excess weight are still increasing (University of Alberta, 2017, Statistics Canada, 2017). For example, about half of schools in Alberta have a nutrition policy, but there is a need to extend these policies to all schools so they reach older children through to Grade 12 (University of Alberta, 2017). To help create healthier settings for both children and youth in Alberta, examples of additional recommendations from Alberta’s 2017 Nutrition Report Card include: • Calling for zoning to decrease fast food outlets within 500 meters of schools • Encouraging recreation facilities to bring in vending contracts that supply healthy foods • Supporting national efforts to restrict unhealthy food and beverage marketing to children and youth Everyone has the potential to make a difference in their community by encouraging healthier food options. Both parents and young people can use their voices to create change! Here are some ideas to take action: • Order healthy options when they are available (show businesses the consumer demand!) • Talk to your school or recreation facility about providing healthy options, and ask if they have a healthy eating policy in place • Support national efforts to restrict unhealthy food and beverage marketing. To learn more, visit: stopmarketingtokids.ca • Tweet or share information about Alberta’s Nutrition Report Card on social media To learn more about Alberta’s Nutrition Report Card, visit the Centre for Health and Nutrition: www.uab.ca/nrc

the annual production of Alberta's Nutrition Report Card, and assessment of current food environments and nutrition policies in Alberta through 2021.

knowledge user on Alberta’s Nutrition Report Card.

The Alberta Policy Coalition for Chronic Disease Prevention (APCCP)

The Centre for Health and Nutrition (CHaN) is an Institute of the University of Alberta housed in the Faculty of Agricultural, Life & Environmental Sciences in partnership with the School of Public Health. It’s vision is optimal health through food and nutrition. CHaN provides communication support for Alberta’s Nutrition Report Card (2017-2018).

Housed at the University of Alberta, the APCCP is a coalition of organizations that have come together to coordinate efforts, generate evidence and advocate for policies to reduce chronic diseases in Alberta. The APCCP is a

Centre for Health and Nutrition

Fighting Allergies and Asthma with Exercise BY DR. LIZ SALADA

pring is (finally) here, but while we’re recovering from the wrath of colds and flu, hay fever season is fast approaching. It’s common for people to blame sniffles and sneezes on allergies when in fact it may really be a cold; it usually isn’t until later, when your entire family is coughing and congested, that it becomes apparent that you’ve all gotten sick. According to the National Institute of Allergy and Infectious Diseases, here are some easy differentiators: Allergies are not accompanied by a fever, aches, and overall body pain. A cough and sore throat are occasionally found with allergies, but almost always appear with a cold.

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Does Exercise Help Allergies? Regular physical activity helps to decrease allergy symptoms by improving blood flow in your body, which promotes the removal of allergens. The most common allergy symptoms that make us feel so miserable include itchy eyes, runny nose, fullness in the ears, pressure in the sinuses and overall fatigue. Although you can’t exercise away your allergies, working out regularly can certainly minimize your symptoms because the improved blood flow that results from exercise helps to prevent the delicate tissues surrounding your nose, mouth and lungs from being inflamed. The best part is that the exercise doesn’t have to be intense or challenging – all you need to do is just get your blood pumping!!

Try not to overexert yourself, though, because that may actually aggravate your symptoms.

How to Work Out When You Have Allergies To start with, don’t forget to warmup. The American Academy of Allergy, Asthma & Immunology indicates warm-ups help reduce allergic symptoms. Spend approximately ten minutes stretching and boosting your cardio for full benefit. Consider using a decongestant, antihistamine, saline spray, or Neti Pot prior to your workout. For those with asthma, the use of an inhaler might be necessary. This will aid in clearing the nose to help with breathing during exercise. Nose breathing warms and filters air and prevents a

dry, sore throat. It also acts as a purifier to remove allergens, irritants, and pollutants from entering your lungs and bronchial passageways

exhilarating exercise program without triggering symptoms. Unless you have a specific allergy to chlorine, taking a dip might clear the air.

If you are planning to exercise outdoors, take note of your surroundings. For someone allergic to weeds and grass pollens, stay away from open fields. If you suffer from molds, avoid walks around bodies of water like lakes. Try wearing a mask to filter pollen and pollution for those outdoor walks. Sunglasses protect eyes from airborne allergens as well as ultraviolet rays. Check the daily pollen and mold counts for your area on the Weather Network or your local TV news report. Don’t schedule outdoor activities around the peak times that allergens circulate.

Focus on exercises like yoga and Pilates that promote proper breathing. Perform workouts that strengthen your heart and lungs. Resistance training and stop-and-go forms of exercise are preferred, especially if you suffer from asthma. Be careful, though, because extreme cardio routines can aggravate asthma.

Avoid outdoor excursions on hot, windy days, which literally blow countless allergens through the air. Beware of thunderstorms; asthmatic reactions tend to peak after these for some sufferers, according to research based on hospital emergency room treatments. Avoid exercising around factory fumes and car exhaust. Pollution can trigger or exacerbate allergy symptoms. Stay well hydrated while exercising, especially when taking allergy medication, which can cause dry mouth, or if you’re breathing through your mouth instead of your nose. Aquatic exercise, through both classes and training, provides an ideal workout environment for allergy sufferers. The humid, warm air helps clear sinuses and is gentle on lungs. Those with allergy and asthma accomplish an

It is also important to remember that most people are allergic to dust mites, pet dander, seasonal triggers, and insect bites. A clean, filtered environment allows an allergy-free workout. Working out in a controlled environment and temperature also reduces the likelihood of extreme allergic reactions common to hot weather workouts, such as exercise-induced anaphylaxis. After a workout, hit the steam room or indulge in a steamy shower followed by cooler water. This temperature shift further loosens mucus in the sinuses and bronchial tract for the ultimate cleansing breath. Although millions suffer from allergies every day of the year, you don’t have to sacrifice your workout. With the right fitness program, you can feel your best and maybe even minimize your sneezes. As always, check with your doctor about what might be best for you.

Badass Therapists Superior Technology Ridiculously Fun Get Well • Move Well • Live Well www.integralphysio.com

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Learning How To "Breathe”

reathing is automatic, so we don’t pay much attention to it. It just happens. Becoming more aware of our breath can offer a few significant health benefits. When we aren’t aware of our breath we tend to automatically shallow breathe from the chest. When we are under stress, breathing improperly can create more physical tension, stress and anxiety. In Yoga, breathing exercises are called Pranayama, which means breath control. They are used to help keep you calm and grounded no matter what life throws at you. Breathe before you react! Breath work can help us focus, calm a racing mind and create mental clarity to make better decisions. It can also help to calm the nervous system, reduce anxiety and insomnia. Plus it aids in detox and certain breathing techniques even help to tone the abdominals! The Key to Good Breathing Technique The key to good technique is learning how to breathe from your diaphragm, which is the major muscle of respiration, located below the lungs. We want to focus on letting the breath come from the lowest place in your belly and taking long, slow inhales and exhales.

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When Should You Do These Exercises Ideally you should make this a daily practice, but life gets busy so use these exercises as tools to help you when life gets hectic. We are always thinking of a million things at once, so focusing on the simplicity of the inhale and exhale allows you to focus on one thing, clearing the mind. If you find yourself waking up overwhelmed, take five minutes in the morning to sit quietly and focus on your breath. It’s a great way to set the tone for a calmer, more focused day. If you have trouble turning the mind off before bed, same thing, sit quietly and just focus on the breath to help you slow down and unwind from the day. You can also do this lying in bed on your right side, which puts your body into rest mode.

6 Breathing Exercises to Keep You Calm and Collected

BELLY + CHEST BREATH 1. Place your right hand onto your chest and inhale into your hands. Exhale slowly. 2. Place hands onto the ribs and inhale into your hands. Feel the ribs expanding. Exhale slowly. 3. Place right hand onto your chest and left hand onto your ribcage, breath into your right hand and now your left. Pause, hold the breath and slowly exhale. 4. Place hands onto your belly. Inhale into your hands and feel your belly expand like a balloon. Exhale slowly. COMBINE CHEST + BELLY 5 COUNT 1. Place one hand on the belly and one on the chest. 2. Breath into the belly for 5 3. Breath into the chest for 5 4. Breath into the belly then continue to breath into the chest for 5, pause hold the breath for 5, exhale as one unit chest and belly, slowly for 5. 5. Repeat as many times as you like. You can alternate where the breath starts, chest first then belly or belly then chest. Benefits: • Simple exercise to start to create awareness to the breath and learning the difference between a chest and belly breath. • Helps to increase breath volume. • Helps to clear the mind, create mental clarity. • Creates sense of calm + relaxation • Helps to ground your energy if you feel stressed and overwhelmed. UJJAYI BREATH 1. Sit up tall, take an inhale through the nose and exhale through the mouth making a “ha” sound repeat a few times. 2. Inhale through the nose and repeat the same exhale making a “ha” sound but keep the mouth closed. Start to breathe in and out, through the nose, with a slight constriction at the back of the throat — creating an ocean like sound or like Darth Vader! Benefits: • Heat building breath, creates internal heat in the body helps to promote detoxification of the internal organs. • Traditional Yoga breath, used commonly in a Vinyasa practice where we are combining breath with movement. • Creates energy. • Improves concentration, brings calmness to the mind and body. • Help to boost the immune and digestive system.

KHAPALBHATI 1. The focus of this breathing technique is on the exhale, will automatically create inhale responses. 2. Come to sit tall. 3. Place a hand on the belly to create awareness to the exhale. 4. Take a full inhale, release halfway and then begin by contracting the low belly with short, powerful, bursts of exhales, through the nose. This is an energetic practice of the abdominals and a method of detoxification, the less food in the stomach the better. Otherwise can just be really uncomfortable, it’s like doing crunches right after a big meal! Benefits: • Tones the abdominals. • Boosts the immune system. • Helps to clear sinus congestion and mucus. • Improves blood circulation, stimulates digestion. • Creates energy. NADI SHODHANA 1. Sit up tall. 2. With your right hand, bring your pointer finger and middle finger to rest in your palm. Thumb and ring finger are free. 3. Close your right nostril with your thumb. Inhale 4, exhale 8. 4. Inhale through your left nostril, then close it with your ring finger. 5. Open and exhale slowly through the right nostril. Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. 6. Repeat 3 to 5 times, and go back to normal breathing. Benefits: • Helps to balance right and left sides of our brain. • Depending which nostril feels blocked will determine the imbalance in the body. • If your right side blocked means you may be tired and have low energy, focusing on just the right side can help increase energy. • Left helps to calm you down when we feel chaotic, overwhelmed and have trouble falling asleep.

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UDDIYANA BANDHA 1. Stand with your feet slightly apart, torso rounded forward, knees bent, hands resting on your knees. 2. Inhale deeply through your nose, then exhale quickly and with force, also through your nose Contract your abdominal muscles fully to push as much air as possible out of your lungs. 3. Then relax your abdominals. 4. Expand your rib cage as if you were inhaling, but don't actually inhale, this draws the abdominal muscles in and hollows the belly. 5. Hold the bandhas for five to 15 seconds. Then slowly release the abdominals and inhale normally. Perform three to 10 rounds. Benefits: • Tones the abdominals. • Stimulates detox • Purifies the lungs. • Stimulates blood flow to the brain, mental focus. COOLING BREATH 1. Part your lips slightly and curl your tongue up so it's resting behind your top teeth. 2. Breathe in slowly through your slightly open mouth. 3. Hold the breath for a few seconds and then exhale slowly through your nose. 4. Repeat this until you feel cool, calm and collected. Benefits: • Used for times when you feel irritated or hot and bothered and you need to calm down or chill out. • Also good for when you feel hot, think of this as a the same way dogs pant to cool themselves down.

Chocolate Cashew and Almond Bars Now tell us this doesn’t look like dessert. Dates and cashews make up the base of this bar, while cocoa powder, unsweetened coconut and vanilla add decadence (without all the guilt). If you have trouble finding moist, soft dates (oftentimes they’re pretty dry), soak them overnight in water before tossing in the food processer. And don’t forget to remove the pits if they’re still in there! INGREDIENTS

Take and Go Snacks For Outdoor Adventures Energy bars are a convenient, on-the-go snack to toss in your gym bag, but they can be full of added sugar and other not-so-desirable ingredients. Plus, they’re not exactly cheap. This recipe is healthy, quick (all it takes is a quick spin in the food processor) and mostly no-bake. Freeze your homemade creations — with a variety of nuts, seeds, fruit and grains — for a later date, or pack the freshly made bars in a Ziploc bag for a portable breakfast or mid-morning snack.

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2 Cups (300g) Moist Medjool Dates, pitted and chopped 2 Cups (280g) Raw Cashew Nuts ½ Cup (60g) Raw Almond (without skin) ¾ Cup (75g) Cocoa Powder A Pinch Of Sea Salt ½ Cup (40g) Unsweetened Shredded Coconuts 2 Tbsp. Vanilla Extract 2 to 3 Tbsp. Cold Water Equipment: Food Processor 11 ½ x 4 ½ inches (29 x 12 cm) Loaf pan, lined with aluminum foil METHOD 1. Combine chopped dates, cashews, almonds, cocoa powder, and sea salt in a food processor. 2. Pulse and process all the ingredients together until the texture is coarse. 3. Then add the shredded coconut, a quick pulse, and add the vanilla extract and a little water at a time until it reaches a dry but moist dough consistency. 4. Scrape the dough mixture into the lined pan, press evenly with a rubber spatula, and chill for about an hour before serving.

I At War With Myself:

remember the pivotal moment when my body became an object of constant critical self-evaluation and social comparison. It was fifth grade; I was barely 10 years old. Our entire dance class was lined up, ready to practice our jazz number when it suddenly occurred to me that my legs looked a lot wider than any of the other girls. Next I noticed my hair was frizzier… then, how my teeth were more crooked. We were all wearing the same black bodysuit and matching shorts- our studio’s attempt to make us look more in unison at rehearsals, yet I felt as though I couldn’t have stuck out more.

The not so linear path to overcoming my eating disorder.

BY SARAH JOHNSON Bachelor of Kinesiology Student - University of Alberta Social Director - Kinesiology Games 2018, University of Alberta

PHOTOS BY JEFF KELLY ARCHIVE FOUR FORTY FOUR PHOTOGRAPHY

It didn’t take long after that for me to realize that being slim was unanimous in society for being more desirable. Looking in magazines and on TV while also absorbing every conversation I overhead the women in my life talk about, the logical conclusion for me to, just maybe, become enough, was to have an admirable body. Not only had the media told me that losing weight would make people like me, but that somehow changing my body would also make me happier. From that point on, I began buying into a viscous cycle that has carried me into my young adulthood: loose weight, be happy. I put myself in a constant battle against my body. The thing people don’t talk about with eating disorders is the psychological warfare that goes on. My thoughts were constantly bombarded by internalized messages of needing to lose weight or die trying. Years of damaging my body went on and no one caught on. There were so many red flags, and yet I managed to fly under the radar. If my body was changing, I was running and going to the gym enough that I could simply excuse my loose fitting clothing or pale face on a couple hard workouts. I knew what I was doing to my body was wrong, but I didn’t think it was enough of a problem to seek help. So I battled it alone. It wasn’t until I began volunteering with an organization called the Eating Disorder Support Network of Alberta that I realized I needed to make long-term changes if I was finally going to kick my eating disorder. The first place I wanted to start was by changing my fitness motivation. That’s when I stumbled upon SVPT Fitness, and where I would say my true recovery began. At SVPT, it was never about what my body looked like - and always about how it felt. I was open with my trainer about my previous unhealthy relationship with exercise and the anxiety I found when I began keeping a consistent exercise routine and had goals

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focused on my strength (we call the summer of 2016 the Summer of Tire Flips), my desire to binge and purge dissipated. I was definitely far from the smallest I had ever been but I didn’t care. Getting into weight lifting and enjoying general fitness was the first time I found I could stop caring about how I looked because I was beginning to develop a sense of pride for my abilities, not my appearance. It seemed like my body and I could in fact, be on the same side. Then I had a few really, really rough months and suddenly I was sucked into a void so deep I still do not know how I got out of it. When I realized that a relapse was on the way I decided to finally commit to recovery the right way. There were too many people who loved me and I was finally beginning to enjoy being in my body. I wasn’t about to let an internal monster take that away from me without putting up a fight. I still got sick, but this time I had a doctor, psychologist, psychiatrist, and dietician to help me through my struggles. This was paired with an incredible support network of family and friends who helped me along the way. While I did not choose to have an eating disorder or experience another relapse, I decided that this time I was going to take my recovery seriously. I went on medication, kept my family in the loop with my ups and downs of treatment, and started a recovery blog as a form of accountability. I realized that by being openly vulnerable about what I was going through, I had no option but to commit to recovering because everyone knew what was going on. My hard work at SVPT had really changed how I viewed my body paired with openly speaking about what I was going through put me in a stronger, more determined place than ever. There were moments (read: weeks) of weakness where all I wanted to do was give up, but every time I got close, another piece of my support network was there to help me through the rough patch. That’s the thing about recovery- it’s not a linear process. My doctor and dietician agreed that I was allowed to keep weight training even though I was really struggling nutritionally because it gave me something “normal” to hold on to. Around this time, I also walked into my first spin class and was immediately hooked. Suddenly, I had two great things in my life that gave me motivation to eat and get healthy because I couldn’t keep doing what I loved without

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giving my body the energy it needed. Even on the days where I fell into my old habits of lying to everyone and pretending that I was totally fine like I had been doing for years - the bike and barbells would call me out. It was one thing to lie to my dietician about what I had eaten that day or week, but trying to push a sled when I was barely absorbing anything into my body was a completely different story. It became very apparent that if I wanted to get better at the things I loved, I was going to have to completely cut out what was holding me back. This was not an easy process. Rewriting my brain to develop a positive relationship with food took time, with my motivation often stemming back to being able to sweat and enjoy myself without the fear of almost fainting. Small wins like hitting my caloric intake for the day or going for a number of days without purging started becoming my new normal. Without realizing it, the accumulation of my defiant acts of resilience against my eating disorder was allowing me to train better and live a happier life. It has been close to a year since the last time I purged. While I still struggle with maintaining an appropriate nutritional intake for the amount of energy I enjoy expending, I am a completely different person who has renewed appreciation for life and sense of gratitude for my body. On average, it takes a person seven years to recover from an eating disorder and I’m just over the eight year mark. At this point of recovery, my primary focus is on maintaining healthy behaviours. I have regular check ins with my professional recovery team and know that when things start to look like they’re getting bad again, I have the tools in place to get back on track. When I look at my body, I no longer see one that is large or small. It’s not about the fact that I’m not enough because I know I am. I admire my body’s ability to carry me through spin classes. One that helped me backpack around Europe. A body that is still learning new things, like jerks and cleans even after I’ve taken a break from the gym. The thing I’ve realized is that food is forever- but fitness can be too if I take care if my body. This is the happiest I have ever been, and I can only image that the longer I distance myself from my past, the more exciting life is going to be.

Obstacle Course Racing Not Your Typical Adventure BY ROXANNE BOUCHER

Run up steep hills, jump over pits of fire, crawl through lakes of mud. These are just a handful of the activities runners might perform during obstacle course races which have exploded in popularity the past few years.

PHOTOS BY JEFF KELLY ARCHIVE FOUR FORTY FOUR PHOTOGRAPHY AT MAN MADE STRENGTH AND CONDITIONING

Each year, thousands of participants take to obstacle courses around the country to challenge their athleticism, toughness and determination on miles of dirt paths, in muddy water and past semi-insane obstacles. And each year, participation numbers continue to grow. It’s easy to not be present when you're sitting in a meeting and you're texting on your phone, but when you're crawling under barbed wire covered in mud, you're very “in-themoment”, which is extremely meditative for people. When you cross the finish line, it’s tough to put their finger on it, but you know this was a different experience. Part of what makes it different from a typical road race is the camaraderie, participants and organizers say. Unlike, say, a marathon in which how well you do is up to you, obstacle course racers typically find ways to conquer the barriers with the physical and emotional support of those around them.

Still, such a sense of empowerment isn't without risks. The Spartan Race's participant waiver, for example, states that "the risk of serious injury and/or death ... is significant," and warns that sprains, burns, hypothermia, animal bites, contact with poisonous plants and paralysis are all possible. Most of the injuries people experience occur because of poor planning and preparation. Strains, breaks and muscle tears are particularly likely among people who haven't properly stretched, he says. Still, the fear of getting hurt isn't a good enough reason to write off obstacle course racing for the many who participate in multiple races each year. Tempted? Consider these pro tips before signing up:

1. Weigh your options

Not all obstacle course races are the same. Some include dozens of obstacles over under 5 kilometers, so would be great for beginners. Spartan, on the other hand, has a range of distances and levels of difficulty – from its 3-mile "Sprint" to the "Ultra Beast," a course that's more than 26 miles and includes more than 60 obstacles.

2. Train your body

While most obstacle course race spokespeople say their events are for everyone and anyone, there are ways you can make them easier on yourself: namely, by practicing bodyweight movements like planks, squats, pullups, pushups and burpees, and by boosting your endurance by being more active in daily life. If you create a body that's athletic and versatile, it will afford you the best opportunity to succeed. We recommend stretching thoroughly and sleeping well the week prior to the race, as well as hydrating more and eating more carbohydrates those final 24 hours. This will prep your body for the fluid and energy reserves you will need to perform and recover.

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3. Pack your bag

If you're doing a shorter distance, don't bother bringing your own water since the race will supply it and added baggage can get in the way of obstacles. Longer distances may require water and fuel, and all of them call for clothing and shoes you can move and get dirty in. Look on the race websites for specific tips about what to bring. Some races also collect shoes at the end to donate to those in need.

4. Prepare your mind

Racers and organizers agree: The real challenge – and appeal – of obstacle course racing is mental. Organizers aren’t putting a 7-foot wall in front of you because we want to know if you can climb a 7-foot wall; they want to know if you can conquer something you weren't expecting. Chances are, with proper preparation you will. Roxanne Boucher I am a 51-year-old week-end warrior, masters athlete and a grandmother of 6. I was born in Calgary AB, and moved to Edmonton in 2003. My fitness journey started right after I got married in the summer of 2009. At that time, I focused on having a certain type of “body image”. That all changed when I started a Warrior Training Class in January 2012. This class had all sorts of fun stuff like, flipping tires, jumping hurdles, throwing medicine balls, and doing endless burpees. It was difficult and I loved it. It was in this class when our trainer mentioned we should all do

a Spartan Race. I had never heard of it so as soon as I got home that evening I searched it up on Google. I will never forget the fear that came over me watching the Spartan Race video. I knew this was not for me. There was no way I could do this race, and this is exactly what I told the trainer the following class. He said “Roxanne, if the race was this week-end, you are ready.” Those words of encouragement had me at “ok, I will do it”. Not only did I sign-up for my first OCR but I also signed up for the Elite Heat. My first OCR will always be my most memorable, The Edmonton Spartan Sprint June 29, 2013 at Rabbit Hill. I had such a great experience that it paved the way to many OCR’s, friends and ongoing memories. For myself, training consists of strength and conditioning which I do consistently 2x a week with my personal trainer Melissa Chatigny. I have been training with Mel for 2.5 years and on my own I do short and long distance running. In the past, I learned OCR techniques and the importance of wearing proper footwear. I am so happy I had the opportunity to have learned from the best. I have a few goals this year, one is to beat my current record of 4 laps (20km) of the Rise-up Challenge in June another is to get podium of my age group in the 10km of the Edmonton Marathon. I was just seconds away from 3rd place last year with the time of 00:51:42. In the near future, I want to earn a Battle Axe from the X-Warrior Challenge Race Series. That would be an accomplishment for me.

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SPORTS SERVHETDS 7 NIGEEK AW

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The Outer Limits

Have you become so familiar with Edmonton’s popular cycling routes that you know exactly how long it takes (to the second) to bike around Hawrelak Park and have become tired of always yelling “on your left, no your OTHER left” as you cruise through the River Valley? Or maybe you know your urban routes so well that you can navigate the wheel-swallowing pot-holes with your eyes closed and are desensitized to drivers who routinely disregard your personal space bubble.

While city riding has its place, there are cycling routes outside our city’s limits (some a little further than others) that offer endless exploration, fewer potholes, and in some cases trade the danger of vehicles with the (less frequent) danger on 4 legs/paws. If you’re tired of the traffic, congestion, and frustration that comes with YEG riding, check out these alternatives that will help to lower your blood-pressure and fill your lungs with fresher air. BY TIFFANY BAKER

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Elk Island National Park is popular with Edmonton and area cyclists as it offers beautifully smooth pavement that winds its way through an oasis of nature amidst the endless farms and surrounding parkland. From park gate to park gate, this gently rolling out and back route is just shy of 50 km round trip. You’ll want to keep your wits about you for the first 5-ish km of the ride though, as you might end up sharing the road with the park’s bison depending on what time of year it is. While they deserve your respect, they generally ignore cars and cyclists. I say generally because I once had to use a car as a shield to get around a bison who seemed to be quite content to occupy whichever side of the road I tried to use to pass. For some added miles you can continue on past the northern gate to Lamont, where you will be met with a visual oddity of vertically arranged limousines and a Stravaworthy climb as you head back towards the Park. Park at the Visitor’s Center, get on your bike, point it north, and ride. There are also endless options to explore here via mountain or cross bike and even a secret entrance to the land of Narnia, or so I am told. The more you explore here the more you are rewarded!

Pigeon Lake is a bit further outside our city’s limits but affords a great day of riding with diverse views of some central Alberta ecosystems. You can circumnavigate the entire lake in about 70km, although there are a myriad of ways to lengthen or shorten the ride. Starting in Ma-Me-O Beach you can choose to head clock, or counterclockwise in a tour around the lake that offers generally gently rolling terrain with a few climbs thrown in along the way to keep it interesting. If you head out in the summer, make sure to pack your bathing suit and a picnic and spend the entire day in the area breathing in the fresh air and soaking in the sunshine. If you’d prefer to leave the pavement in the city and find some true ‘Albertan Pave’ (aka compact gravel), there are thousands of kilometres of gravel roads around Edmonton that are ready to be explored. One hidden gem is the Battle Lake area just west of Pigeon Lake. Battle Lake is the headwaters of the Battle River, which runs east eventually draining into the North Saskatchewan River. In pre-colonial times the river was the boundary between the Cree to the North and the Blackfoot to the South. The name seems to allude to occasional battles that would take place between these two nations. On the shores of the lake is a campground operated by Wetaskiwin County which can act as a starting point for exploring the many gravel roads in the area. Take the road north along the lake to Yeoford Corner, continue north on Range Road 31, and then simply pick a direction and keep turning until you find a road that leads back towards the campground. The going will be slower, but the scenery and stillness are worth the effort, and you will find yourself reconnecting with the joy and freedom that comes from riding and exploring for the fun of it.

If you don’t have a full day to commit to your bike, there are still great riding options that connect our city’s outer limits to those of neighboring towns. Starting in the west end there are several routes that connect us to Devon, and more specifically to the orgasmic ally delicious donuts from Frickin’ Delights Donuts. Or you can continue the peaceful riding a little further southwest for delicious bakery goodies from the quaint Calmar Bakery. This ma-and-pa storefront has a real yesteryear charm. Scrounge up your loose change (plastic is too modern for this establishment) and be prepared to stuff yourself and your jersey pockets to the brim! Alternatively, starting in south Edmonton there are various ways to enjoy country riding that include stopping for an amazing crepe and/or milkshake from Beaumont’s Crepe and Shake. Sensing a theme? Part of enjoying the serenity of riding in the outer limits always includes some sort of decadent small-town treat.

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But if you truly want to leave any semblance of YEG behind, you are just hours away from memorable riding no matter which way you point your vehicle. From ambitious day-trips to weekend escapes, here are some of my favorite go-tos: The Dinosaur Trail Loop, Drumheller. If you haven’t explored the Drumheller area on twowheels you are missing out. This 48km loop offers everything and the prehistoric kitchen sink: kilometers of flat valley floor riding with eye-level views of mesmerizing sedimentlayered canyon walls, long climbs out of the canyon that crest into breathtaking birdseye views of the ragged coulees, thrilling fast descents that make the climbs worth every lung-busting gasp, Instagram selfie-worthy points of interest (Horseshoe and Horsethief Canyons), panoramic golden views spanning the Wheatland County, and even a ferry ride on the Bleriot Ferry as you cross the Red Deer River. It’s on this ride that I’ve simultaneously hit my fastest (84km/hr) and slowest (5 km/hr) speeds on two wheels. In fact, so Garmin-autopausingly slow are some of these climbs that on one particular 21% struggle, a helpful motorist offered me a ride to the top which I kindly but laboriously declined. Thank goodness they are at least relatively short. With innumerable combinations of gorgeously smooth asphalt and vacant gravel roads there is nowhere in Alberta with riding quite like this. Banff offers so many different riding options that it can be hard to know where to start. If you’re new to riding in the Rockies and are looking to get the lay of the land, then the logical place to start is the Legacy Trail connecting Canmore and Banff. Just shy of 50km round trip, with stopping points along the way, it is a perfect option for everyone, although in peak season this corridor connector can get busier than a YEG commuter bike path. For an added challenge tack on the Minnewanka Lake Loop, Tunnel Mountain Loop, Norquay climb, Vermillion Lakes Road, Sunshine Ski Hill climb, or even continue on down the 1A towards Castle Junction. Hint: Canmore to Banff is slightly uphill, so starting in Canmore means you can enjoy the added help of gravity on the way back. The same tip holds true when riding from Banff to Lake Louise (about 100km round trip). Don’t be discouraged by your speed and perceived effort as it is almost entirely false-flat along the 1A towards Lake Louise - so much so that you’ll be wondering where you picked up an e-bike motor as you fly back towards Banff and Vermillion Lakes. Highwood Pass before June 14 offers uniquely vehicle-free riding through the scenic Peter Lougheed Provincial Park culminating in climbing up to the highest paved point in Canada. Topping out at 2200 meters, this ride/ climb isn’t for the faint of heart, but if you can time your ride between when the snow melts at the top (which is later than you might think) and when the road open to cars (June 14th this year) you get the entire highway to yourself. Which means for those who join me in the love of highspeed descents, the only limit to your speed coming back down is you! Oh ya, and the bears. They might slow you down... or speed you up, depending which way you’re going! 50

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Jasper caters a little more to the road riding enthusiast and offers a little less hustle and bustle compared to its neighbor to the south. Nestled at the base of the Rockies, the majority of riding involves varying levels of elevation gain, but every climb provides some sort of reward (in addition to justifying the ginormous treats from the famous Bear’s Paw). The 100km scenic Maligne Lake out and back offers snacks overlooking two majestic lakes, and as is usually the case, the trip back is generally downhill but not without its surprises. The climb up to the Miette Hot Springs allows for a relaxing recovery soak before enjoying the descent back down. The mesmerizing ride up Edith Cavell rewards you with a beautiful view of Angel Glacier and its accompanying tarn, not to mention the thrilling ability to go faster than any of the cars on the way back down (assuming negotiating the odd hairpin corner at speed is your thing). The rolling loop to the Athabasca Falls via the secluded 93A takes you right to one of the most beautiful points of interest in the area. The grind up to the Marmot Basin Ski Lodge...I’m sure has a reward? Depending on when you go, there’s food at the top! And the steep, short ascent to the Jasper SkyTram does reward you with a breathtaking view of the broad Athabasca valley. Breathtaking in both scenery and in the surprising gradient to get there. A word of advice, although seemingly short, the Tramway Climb deserves your respect and shouldn’t be used as your ride’s ‘warm up’ unless you’d like to sabotage the rest of your riding for the day because you destroyed yourself in the first four kilometers. It sounded good at the time...

Cypress Hills

located southeast of Medicine Hat, is a hidden Southern Alberta gem that tops out at an elevation similar to that of Banff! Rising sharply, it offers sweeping vistas of the prairies hundreds of meters below. Admittedly more of a mountain or cross bike destination, (the local cycling club organize a yearly off-road triathlon) there are still some terrific paved routes to explore. One such 50km road ride to Reesor Lake might just leave you feeling like you’ve been transported out of province to a land where yodeling is commonplace and Julie Andrews is still singing ‘the hills are alive’. (I seriously couldn’t get that tune out of my head for days.) With an inviting beach offering surprisingly good swimming, camping that doesn’t require hiding all your food for fear of unwanted 4-legged visitors, and excitingly diverse mountain, gravel and road riding options, we’ll definitely be back to investigate other cycling routes. I’d highly suggest that you do the same!

Routes for all of these destinations can easily be found on Strava, however if this term sounds more like a different language to you feel free to shoot me an email and I can give you more info. Or hit up any local bike shop, they’ll be able to point you and your bike in the right direction as well!

By Tiffany Baker Women’s Cycling Manager, ERTC women@ertc.org

What’s the Proper Bicycle Fit for You? BY CALVIN BERUBE Photos by Kristi Pfeiffer

uying a new bicycle has to be the best feeling at any age. It could be your first set of wheels since childhood, adding to your bike collection or even looking to shave time off your ‘personal best’. This excitement, however, can quickly fade to disappointment and discomfort if your new bicycle doesn’t fit you properly. When a cyclist comes into my shop, the first thing I do is ensure they have the right bike for their goals and riding aspirations. I do this through a short prefit interview, while making a few notes. From there, we will usually address the following three principles as we conduct their fitting: 1. Body history 2. Fitting needs 3. Contact points Your body’s history comes before the bike’s geometry. In the pre-fit interview, I begin by asking a few guiding questions such as age, previous injuries and goals for the bike. For example, if you broke your ankle on your growth plate, the likelihood of having a symmetry issue is pretty high. This means your fitting will need to compensate for a slightly shorter leg, rotated hips and asymmetrical palm-contact position on the handle bars. Whether you want to survive your first 100-kilometer fundraiser ride or simply join the kids for a cruise to the ice-cream shop, it all matters. As a former BMX Racer and bike shop owner for 15 years, I know bikes, but it’s you as a cyclist, that I need to assess and fully understand before you even get on your bike. The approach to fitting your bike is based on one of three purposes: comfort, endurance or performance. Once I know what your goals are, I then begin to fit you to your bike based on comfort, endurance or performance. These factors will change the way the bike should fit to you, not the other way around. I have a client who regularly rides from Canmore to Drayton Valley, which is over 340km. Given his goal was endurance, I once had him pedal for four hours in the shop before even getting started on addressing his discomfort issues. Adversely, when fitting World Champion and Olympian Tara Whitten back-in-the-day, she was after elite racing performance gains on a very specific TT bike. Her fitting was all about making minor adjustments for high-speed racing and aerodynamics. Your body’s five contact points with the bike need to be addressed individually in accordance to how they make the bike feel to you. A bike has a symmetrical design while your body does not. A proper fitting bikes is achieved when your hands, feet and pelvis are in that perfect bull’s eye placement. Using the unique architecture of your body, I will usually work in the following order to get each connection point in it’s ideal place.

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1. Adjust the height, angle and/or type of saddle – Your legs should be almost fully extended when at the lowest point of the pedal stroke (between a 27° to 40° angle, depending on the type of bicycle you are riding). For example, a bent over road racer will have a different body position compared to a downhill mountain biking demon. What’s key with your saddle adjustments is achieving maximum power in your pedal stroke, while targeting the ideal angle of your pelvis. This is so that we minimize hand, elbow, and tricep discomfort, as well as shoulder pain.

3. Adjust the bike’s handle bar setup – I do this first by addressing the length of the stem connecting the handle bars to the bike’s headset. In a general, you should have a slight bend in your elbows when seated in the proper riding position. If you are ‘reaching’, I will install a shorter stem and bring the handle bars closer to you, and vice versa. Next, I may adjust the height, width and rotation of the handle bars, as necessary. Again, for a rider with symmetry issues, I may fine tune the angle of each brake hood differently so that the rider feels equal weight distribution between both hands.

Your bike fitting will change over time. As you acclimatize to your bike, improve your technique, develop increased/decreased flexibility, become more aware of the ‘feel of riding’ and also set new riding goals, your fitting will require adjustments. I tell this to my clients, so they are aware of this before leaving the shop. 2. Adjust the contact of your feet to the pedals – Some people argue that this is the most important contact point with you and your bike. The pedal spindles should sit under the 1st and 5th metatarsal bones of the foot, with even contact on the inner and outer portions. At times, I may have to install pedal spacers and/or cleat wedges for medial/lateral alignment and pronation issues, respectfully.

Your best bet is to book an appointment with a certified professional bike fitter. My job as a BikeFit certified professional is to ensure that you are not returning to my shop with injuries due to overuse but returning to share stories of your amazing rides. This is a very personal and thorough process which can take anywhere from 15 minutes to three hours. For the beginning rider, I’m dedicated to helping you understand how comfortable a bike should fit, while on the other hand with the competitive cyclist, I’m here to help fine tune them and their machine as they strive for marginal gains. Come feel the difference!

Calvin Berube is a Bikefit Certified fitter and Owner of Giant Edmonton, the official Giant Store in Edmonton.

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Best Hikes in California Out of the fifty United States, California is perhaps the most well-known primarily for its beautiful scenery and temperate weather. Whether one loves it, or hates it, chances are no matter where you are in the world; you will meet someone who knows about it. California is not just a name; however, it is an area with amazing natural features, from high mountains, pristine beaches, desolate deserts, and everything else in between. As the third largest state in area, it has innumerable hiking and backpacking trails that crisscross all of these wilderness areas. While some of these trails are household names – such as the John Muir Trail (“JMT”) and the Pacific Crest Trail (“PCT”), others are more obscure. From South to North, we’ve compiled a list of California’s best trails to day hike. Some of these trails are for hikers of all skill levels and some of these trails are for experienced hikers only; but irrespective of your skill level, all of these top ten hikes feature amazing scenery and amazing views of the Golden State. Broken Hill, Torrey Pines State Reserve, San Diego Torrey Pines State Reserve is home to the rarest pine tree on the North American continent, the pinus torreyana, which only grows in the park’s confines and on some of the Channel Islands off the coast of California. The park is also home to some of the best Southern California beach views. The best place to see what Southern California used to look like hundreds of years ago is from atop Broken Hill. This two-anda-half-mile loop consists of two trails, the North and South Broken Hill trails. The best part of this hike is the viewpoint at the midpoint of the hike. From this vista, the visitor has a stunning 360-degree view of the area. On a clear day, to the East, Mount San Jacinto can be seen; but on any day, the view to the West is spectacular, from the eroded sandstone formations and cliffs; to the iconic Torrey Pines; or to the endless blue of the Pacific Ocean. This is a spot where one can relax for hours and not know that they are in the middle of civilization. Smugglers Cove, Santa Barbara Island, Channel Islands National Park One of the little-known facts about California is that the best beach hike can’t be found on the mainland but is present in the Channel Islands. The Channel Islands are a group of eight islands that are located off of the coast of California. Five of the eight islands make up Channel Islands National Park; and the best beach hike is located on Santa Barbara Island. In order to hike to Smugglers Cove, visitors will have to catch a boat from either Ventura or Oxnard. From the Scorpion Landing, the trail ascends along a grassy plateau that provides great views of the Pacific Ocean and the other islands, before winding down through a scenic olive grove to a stellar beach that reflects both the blue sky and the water and provides complete solitude. This hike is a moderate eight-mile roundtrip hike that is guaranteed to make a person feel like they have traveled abroad, even though they have not left California. Lost Palms Oasis, Joshua Tree National Park Joshua Tree National Park is one of the most wellknown rock climbing destinations in California; but is also a location with great hiking. One of the most remote and scenic hikes in the park is the Lost Palms Oasis. This hike offers stunning views; and a variety of terrain for all types of hikers. The hike gradually ascends from

the Cottonwood trailhead for one mile before leveling out along a slight plateau. It is worth noting that at that one-mile mark, the trail has a junction for Mastodon Peak, which is a small mountain located a half mile to the North. Experienced hikers will want to take this detour either on the way in or way out of their trip to the oasis to have a great view of the surrounding area. From the one-mile mark onward, the trail to Lost Palms has a number of features for all levels of hikers, including nearby boulders to explore; and sandy washes and slot canyons to traverse. The payoff of this hike is the Lost Palms Oasis – the only stand of fan palms in the park, as well as stellar views of the desert, including the Salton Sea to the South. This hike is a moderate seven miles roundtrip; although in the summer months, it is a route that should be attempted by experienced hikers only. Mist Trail, Yosemite National Park While there are many great locations in California, Yosemite National Park is popularly known as its unofficial crown jewel. While Yosemite is always in danger of being loved to death during the summer months; its reputation is well deserved year-round. Like Yosemite, the Mist Trail has a reputation that is well deserved. Unlike most of the hikes on this list, the Mist Trail is a popular trail year-round; and one where solitude is hard to find. But, having said that, the Mist Trail is an iconic hike in Yosemite; and despite the crowds, offers a once in a lifetime experience to walk alongside - and partially underneath a waterfall. This trail departs from the Happy Isles trailhead in Yosemite Valley; and while its three-mile roundtrip distance may not sound daunting, this trail is all uphill, as it departs from the Yosemite Valley floor. The trail winds up a series of switchbacks, before crossing a bridge over the Merced River. At this point, hikers will get their first real view of Vernal Falls – the waterfall that provides the “mist” on the trail. From the bridge, the actual Mist Trail begins, heading up alongside the Merced River, before ascending a series of steep (and wet) steps next to Vernal Fall. Hikers should be aware that they will likely get wet during this portion of the hike. The payoff is a great view from the top of Vernal Fall, and as I noted above, the once in a lifetime experience of walking next to/under a waterfall. For those experienced hikers, the trail from the top of Vernal Fall to Nevada Fall is a great addition to the standard Mist Trail excursion. Bumpass Hell, Lassen National Park California is also a state with an active geologic history. This means that if you visit California, you may experience an earthquake. It also means that in certain places of the state, you can also experience active volcanism. The best place to do this safely (and without a great deal of strenuous activity) is the Bumpass Hell Trail located in Lassen National Park. This moderate hike departs from an elevation of eight thousand feet in the Cascade Range, and winds up and over a series of switchbacks before descending into the Bumpass Hell region of the park. Here, visitors will find active hydrothermal pools, and an environment that appears better suited for another planet. The Bumpass Hell region features bubbling mud pots; and the Big Boiler – all of which can be safely viewed from the boardwalk that the National Park Service has installed in the region. This out and back trail is a mere three miles; and contains great views of the volcanic nature of the region in addition to the fantastic geothermal features present in the Bumpass Hell.

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MOUNTAIN MIKE

A Life Filled With Adventure BY MICHAEL DIETRICH Over the past few years, the mountains have become a huge part of my life. What started off as a couple of trips a year quickly turned into a weekly occurrence. The physical and mental benefits were adding so much value to my life that I needed to purse it more. In YEG we are only four hours away from the Rockies and I don’t think that we take advantage of this nearly enough. If you spend a day in Banff, you’ll quickly see that people travel from all over the world to visit this incredible place that we are so lucky to call home. I am fascinated by pushing my physical and mental abilities and through my visits to the mountains, I fulfill both. When was the last time you let your thoughts run free with no interruptions? No notifications, no vibrations, no noise. At home we are busy with so many external stimulations, we never allow our minds to run free. When I am in the mountains I am able to completely disconnect with the outside world and reconnect with my mind and body. While I am surrounded by fairy-tale like scenery and the silencing sounds of nature I am able to completely let go. The physical demands that I have experienced while back country camping is some of the most challenging moments of my life. While battling through steep elevation gain, your legs ache, lungs burn and you fight the overwhelming fatigue. That’s the easy part however. The most physically demanding part is the duration of a multiday trip. Trekking through the bush for hours and hours with a heavy bag on your back is only the start. When you finally reach your checkpoint for the night, it’s time to set up camp. You must seek out to gather and chop wood to start a fire, find a source of water and make or catch food for the night. Every part of your day can be exhausting, and it makes you realize how easy we have it back home.

PHOTOS BY JEFF KELLY ARCHIVE FOUR FORTY FOUR PHOTOGRAPHY

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At some point during a multi-day hike you might find yourself battling the voice of the devil on your shoulder telling you that you are too tired, too sore, too hungry or too cold but I believe that the most personal growth comes from those areas of discomfort. There have even been times when I ask myself “why am I doing this”? Then I look up into the night sky as I am huddled in next to the fire that I’ve worked hard to build and maintain, I see the most magnificent display of stars. With my puppy in my lap I sit back in awe as I watch the northern lights dancing over the peaks I had conquered earlier that day. It’s that feeling of accomplishment after reaching your desired destination that makes every part of the struggle worth it. Once I get home and back into my daily routine, I find myself dreaming of my next adventure and reflecting back on all the feelings and obstacles that I had experienced. There is always something to change or something more to prepare but you never know until you put yourself out there and try. This level of extreme certainly isn’t for everyone. There is a fine line between choosing something challenging for yourself and something that is too much. I recommend starting off with something a litter easier that is within your comfort zone and ability. Hike with a friend or with a group and choose a hike that is more popular. As you become more experienced you can begin to push those boundaries and challenge yourself a bit more. My first overnight backcountry hike was with a friend on a familiar trail that I had day hiked into before. It was only 2 hours, about 8km long. Fast forward a couple years and I have done 100+ km alone with multiple summits and lakes along the way all during both the summer and winter months! If any of this interests you but you don’t know where to start here are a few personal recommendations: All Stones Lake: Just past Nordegg, Alberta. This is one of the closer hikes to YEG and it is incredible. You get a summit and a mountain lake all in a half day hike. It is much less populated than areas around Canmore and Banff. It is a steep and progressive climb so make sure you have a good fitness base, but it can easily be done in an afternoon. HaLing Peak: Ha Ling is a gorgeous summit that overlooks the town of Canmore. It is very popular during the spring and summer but is a great way to build and gauge your fitness in a safer environment with a great reward at the top! Smutwood Pass: This hike was so breathtaking I could not believe what my eyes were taking in. Hold off on this one until your base fitness is up a little bit and you feel a little more comfortable in the back country. Maybe make this a goal for the end of the hiking season during Autumn when the larch’s turn yellow for a real treat. (carry bear spray, this area is notorious for Grizzly Bear encounters) The mountains are real, they are powerful and make you feel a way that is hard to put into words. Always prepare for the worst, respect the environment and live in the moment. It’s easy for me to talk about my own experiences but the best advice I can give is to take action and create your own memories and stories for yourself; you won’t regret it!

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The Best New Gear For Outdoor Adventures YEG Fitness picks the 9 coolest products for 2018 Arc'teryx - $200 – arcteryx.com Norvan LD Shoe Men’s

Duer - $139 – duer.ca

The Norvan LD is specifically designed for all-day comfort on extended trail runs. With lightweight construction, functional support, and a Vibram® Megagrip outsole for versatile grip on technical trails, the Norvan LD’s material choices and geometry ensure longdistance performance and comfort while delivering the protection and durability required to move with speed and confidence across unpredictable terrain. We took this for a test on a Maligne Canyon Ice walk in March and they were outstanding. Grippy, yet lightweight. Perfect for trail runs or walks in the backcountry.

No Sweat Jogger – Tobacco The No Sweat Jogger in Tobacco feels just like athletic gear, yet looks so good you can wear them anywhere. Constructed from our ridiculously comfortable N2X™ fabric, this slim-fit design is equipped with a drawstring waistband, elastic ankle cuffs and a hidden zippered pocket for versatile performance from morning meetings to weekend adventures.

Osprey - $90 – osprey.com Daylite Plus

Roots - $70 – roots.com Edith Cuffed Dress

The Daylite Series started out with humble beginnings, a simple accessory to attach to our larger packs. However, its lightweight, simplicity, durability, comfortable carry and price has proven to be wildly popular, and today their popularity is undeniable. While the Daylite and Daylite Plus continue to serve well as add-on packs for traveling and more, they shine on their own with incredible versatility and are now available in an even more robust color palette than before.

Perfect for the warmer weather, our Edith Cuffed Dress is easy to throw on and go in comfortable french terry. This dress is styled with cuffed sleeves, an unfinished hem and side seam pockets.

Icemule Coolers - $59 – icemulecoolers.com The ICEMULE Classic ™ Medium

The ICEMULE Classic™ Medium soft cooler has a 15-liter capacity and is the most flexible size of The Classic. Whether you're planning a full day at the beach or an afternoon hiking the trails, it can easily accommodate everything you need and anywhere you go.

Goal Zero - $450 – goalzero.com Yeti 400 Portable Power Station

Whether you need power while camping in a tent or trailer, or looking for a reliable emergency power supply, the Goal Zero Yeti 400 Portable Power Station helps you keep all your essential devices charged up and ready.

Exmat - $165

DownMat Lite 5 Sleeping Mat Exceptionally warm, comfortable, and compact! This down filled airmat is amazingly comfortable and warmer and lighter than any comparable mat. Because nothing compresses better than down, it packs extremely small and tight. The integrated pump makes inflation swift and simple. The DownMat 7 is the mat for all seasons.

Marmot - $125 – marmot.com Air Lite Jacket

The start of the next training cycle brings lots of early morning runs, and when you're hammering up hills you can feel every extra ounce you're carrying. The stretchy and breathable Air Light Jacket, at less than four ounces, takes lightweight weather-resistant protection to a new level. This featherweight Pertex Quantum® fabric is wind- and water-resistant while also allowing breathability to keep your body temperature regulated in indecisive weather. This athletic fitting jacket has an attached hood, partial elastic bound hem and cuffs, and the ability to pack down into its own pocket for seamless portability no matter how far out you get.

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Serengeti Eyewear – $239 - serengeti-eyewear.com BORMIO

Frame that will accompany you with style and sophistication to your greatest sporting feats! Serengeti Photochromic lenses technology joins ultra-sleek and light frame to make the most of your outdoor adventures.

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June 9 & 10, 2018 b msbike.ca Use promo code YEGFITNESS18 to receive a $10 registration discount. *Discount not applicable towards dorm accommodations.

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