FITNESS + NUTRITION + WELLNESS
MANDY TRAPP
PLANT BASED EATING, JOHN JOSEPH, RESISTANCE BAND EXERCISES + MORE!
ISSUE #35
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M A R | A P R 2020 YEGFITNESS.CA
Learning The Gift of Perspective
contents FEATURE
MA R | A PR 20 20 10 #IAMYEGFIT JORDAN HERTNER 13 RESISTANCE BAND EXERCISES 17 VEGANISM VS. PLANT BASED 20 PUNK ICON JOHN JOSEPH
23 MANDY TRAPP
COVER PHOTO BY ULA KANIUCH
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23 LEARNING THE GIFT OF PERSPECTIVE FEATURE
30 YOUR POSTURE SUCKS 36 SLEEPING FOR HEALTHY LIVING 44 EVEREST 45 MOBILITY AND BODY WEIGHT STRENGTH 48 SUPERSETS FOR STRENGTH Y EGF ITN E SS
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editor’s note “Don’t sweat the small stuff.” Easier said than done right? We all have that friend who seems to let things slide off their shoulders without a second thought as they Zen out with their matcha tea and meditation. They never seem stressed and when something happens to them that would have you losing it, they say a couple “Om’s”, take a few deep breaths and move on with life. If you’re like me, you might fall somewhere in between. I’ve learned over my 46 years that no matter how confident you are about something or how well you plan, something will always happen to throw a wrench into those plans. It’s how you respond to the stress that is important. My wife and I often joke about how we typically have three good things happen in a row and then three bad things. There’s something about the number three I learned in English class that seems to ring a bell here. For me, my mind is always thinking. That’s not always a good thing. I tend to overthink things and obsess about things I don’t have any control over. I plan for the worst hoping for the best and when that doesn’t happen, like most people, I panic. Luckily for me, I’m married to someone who allows me to vent and offers up great advice to solve problems. She lets me pour out everything I’m thinking and calmly offers suggestions for how to deal with it. But it’s important for us to be able to rely on our own abilities to deal with stress when it comes up. It’s great to have someone to rely on to talk to when you’re troubled, but it’s also important to find things that help you release that stress.
EDITOR TJ Sadler tj@yegfitness.ca CREATIVE DIRECTOR Joel Berg COMMUNITY DIRECTOR Nelson Moreno nelson@yegfitness.ca PHOTOGRAPHERS Jeffrey Paul Kelly Ula Kaniuch SOCIAL MEDIA Hannah Sadler EDITORIAL ASSISTANT Melissa Lilley Printed in Edmonton, Alberta, Canada.
When it comes to calming down, I’ve found that deep breathing is still the place to start. By forcing yourself to breathe as you do in your most relaxed moments, you trick your body into releasing calming neurohormones. The more you practice coming back to the present, the less anxious you’ll feel. For example, when I work out (which is a great stress reliever on its own) I try to shut out everything else that’s happened during the day. I give myself an hour to focus on myself and not think about the things that I’ll need to come back to when I leave the gym. No one says you have to meditate with your eyes closed. Spring time is a season all about rebirth and growth. Give yourself a challenge over the next couple months to find ways that allow you to deal with your stresses. Maybe that involves creating a list of the things that cause you stress and coming up with suggestions for what you can do to release it. Try a running class. Go for a float. Get a group of friends together for a weekly walk in the river valley (or just a walk in the neighborhood). The journey to reducing or dealing with your stress will be different for everyone, but the end goal will be the same. Enjoy the journey.
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contributors Austin Watt Austin Watt is the co-founder of MIND (S)PACE, an initiative that raises awareness for local causes through conversations about running. Held bi-monthly, these conversations highlight mindfulness, mental health, goal setting, and aim to support a healthier Edmonton run community. He is an Ambassador for lululemon, and a Run Lead with Run Collective. He has a degree in Education from the University of Alberta and is a Training & Development Manger at EPCOR. Austin is always pushing the limits on the finish lines in his mind, and endeavors to inspire all runners to do the same.
Megan Brezinski
Jordan Jeske is the owner of The PROJCT and has been in the fitness industry for the last 7 years. His focus is progress over perfection. Helping his clients build habits that serve the identify of the person they want to be. This isn’t a get fit quick scheme. It’s about creating long term sustainability and if you focus on making small 1% changes everyday, you will yield massive results in the long run.
Megan is a certified personal fitness trainer (CSEP-CPT) and a group fitness instructor. She has been training clients for a little over two years at 4 Points Health and Wellness. Megan believes in empowering people through movement and exercise. Her goal is to help her clients find their inner warrior so that they will feel strong and confident in their everyday life. She also loves to incorporate corrective exercise into her training to fix compensations and imbalances in order to enhance their quality of movement.
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Kristen has been active her entire life, but didn’t really find her calling until halfway through her Bachelor’s degree when she joined the cross country running team at Concordia University of Edmonton. After competing for NAIT while completing a diploma, she returned to Concordia as Assistant Coach for the Cross Country Running and Indoor Track teams. She continues to run competitively, while also playing on a women’s ball hockey team, and doing all the yoga her schedule will allow.
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JORDAN HERTNER PHOTOS BY ULA KANIUCH
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Jordan Hertner CTV Morning Live Traffic Specialist
It's Sunday morning, what are you most likely to be doing today? Sleeping in! A sleep in for me is around 8am these days, nothing beats waking up naturally. Then it’s coffee, ‘epic breakfast’ and a documentary in my sweats.
If you didn't do what you do for a living, what would you love to do? I have always loved to cook but as I have gotten older, the kitchen has become a place for me to really decompress and just be. I couldn’t keep up with the hustle of a restaurant chef, so maybe a home chef or a cooking class instructor. This question has me thinking of what I’ll whip up next...
What music is on repeat on your playlist when at the gym or keeping active? I may be from the country but you won’t find country music on my playlists. My go to music is old school hip-hop, rap, and a touch of reggae. Some of my favourite artists are Dre, Kanye, Busta, Em, Snoop…(ah, so much goodness). If I need more of a cardio boost I go for upbeat remixes, can’t go wrong with Justin Timberlake, The Black Eyed Peas, and Rhianna.
If we were to peek in your gym bag right now, what would we find? Please don’t, it needs some love. BUT if I am being honest, besides my shoes and water bottle there are some random bobby pins, pre-workout, a skipping rope, and probably a lone sock.
What's your favourite thing about the YEG community? The people and the views! You don’t have to look far to see and feel community in Edmonton. We have so many small grass roots initiatives that have started here just because go-getters saw a need – I’m always inspired by them. We are so lucky to have the river valley, get out and experience it! I get out and walk and do stairs often but there is so much more to experience. This winter I needed to get out of the house, so some friends and I bought wood and went to Hawrelak park for a winter campfire. It was a different but special way to spend a Friday evening.
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Where is your dream vacation destination? Oh, this is a tough one because there are so many places I would like to visit but my happiest place on Earth is at the cottage in Muskoka with my family. I would choose that 10 times out of 10.
What's your routine like for early mornings? First things first, COFFEE and of course aqua. I typically have my lunch packed and my outfit steamed, so I am out the door pretty fast. Before I was on the morning show, and soaking up every minute of sleep, I used to love to hit up 6am hot yoga, it always started my day with a fresh slate.
What is at the top of your bucket list? I really want to do a weeklong survival course. Not so glamorous but I think it would be incredible to get out in the elements and learn some new skills.
Who would you consider one of your major inspirations? A lot of my inspiration comes from my mother who has always made fitness a priority. She used to be a personal trainer and now teaches classes in her community and in the basement of her house. She has shown me healthy eating habits but also how important it is to enjoy and indulge, so a lot of inspiration has just become habit because of her.
What is your favourite way to stay fit? Group fitness classes are my go to. I live for them! My absolute favourite is body attack; I feel like I work harder and am more ‘in the zone’ when I have someone pushing me. If you ever feel like you don’t ‘fit’ in at the gym or you don’t know what to do, start with a fitness class and go at your own pace (if you need to, stay at the back). Once you get the feel for the class, you start to feel more comfortable and before you know it, you are part of your own little gym community. 12
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Resistance Band Exercises FOR THOSE ON THE GO
If you are looking to invest in your next piece of workout equipment, you should consider buying a pack of mini resistance bands. They’ve become my number one tool that I use regularly for myself and my clients. Mini resistance bands are becoming increasingly popular and for a good reason too. They are light weight and do not take up much room, which makes them ideal for travelling. I always keep a pack in my bag wherever I go. They allow me to get an effective workout in without needing much space or any other equipment. One of their best features are that they’re relatively inexpensive. You can easily find them in most fitness stores for around $10-$20. The versatility is almost ridiculous. Depending on my goals, I use them for mobility, strength training, abs and even cardio. Since there is no specific way to use them, the options are endless. One example would be using them during your warmup to help target and activate specific muscles or muscle groups. I’ll either use them to activate my glutes before leg day or to properly engage my lats and shoulders for upper body. They are not exclusive to one area; they can be used to workout any part of your body. A pack typically comes in three different levels of resistance. As you begin to build strength you can switch out the band to continue to challenge yourself. I also love the “burn” you get while using them. Since resistance bands do not rely on gravity, your muscles are constantly under tension. For example, if you perform a squat with a band placed on your thighs the legs are working against the band even at the starting position. As you begin to lower down, the band continues to force the leg muscles to engage. The constant tension on the muscles will eventually lead to the “burning” sensation in places you didn’t even know existed! Below are a few of my favourite exercises with the mini bands.
BY MEGAN BREZINSKI 4 Points Health and Wellness
EQUIPMENT NEEDED + Set of mini resistance bands + Yoga mat (optional) THE WORKOUT + Completed as a circuit + Take minimal breaks in between each exercise. + Once you complete all 6 exercises rest for 60 seconds + Repeat the entire sequence for 4 rounds
This is a fun circuit that will target your core and lower body while bringing your heart rate up for that extra calorie burn. Make sure to properly warm up for 5 minutes before starting and cool down once the workout is complete.
CURTSY LUNGE TO LEG ABDUCTION 1. Place the band above the knees on your thighs. Begin with your hands on your hips and feet hip-width apart. Step back with your right foot placing it behind and outside of your left foot. Lower your hips until your right thigh is parallel with the floor. The right knee should hover slightly above the ground. Keep the shoulders back and core engaged. 2. Come back to the starting position without touching the right foot on the ground and abduct the right leg out to the side. Return into your curtsy. That’s one rep. Repeat for 12-15 reps before moving on to the other side. **Try to perform this exercise without having to tap your foot on the ground to add extra balance. PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY AT 4 POINTS HEALTH & WELLNESS
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LOW SQUAT HOLD WITH HIP ABDUCTION 1. Keep the mini band above your knees, bring your feet hip-width apart. Begin to bend your knees and shoot your butt back and lower into a squat. Keep your core engaged, shoulders back 2. Stay in your low squat position and lift your right heel up. Rotate the right knee out to the side while pivoting on your toes. Return the knee the starting position. That is one rep. Repeat for 15-20 reps before switching to the other side.
WINDMILLS
1. Start with your feet wider than hip-width apart. Turn the right foot out while keeping your left foot facing forward. Loop the resistance band around your right foot and grip the band with the right hand. 2. Keeping your legs straight, arms extended into a “T” begin to lift yourself back up into an upright position using the strength of your core. Pause at the top before returning down slowly. That is one rep. Repeat for 15 reps before moving to the other side.
BEAR CRAWL HOLD WITH QUICK TOE TAPS 1. Return the mini band above your knees on the thighs. Begin on all fours in a tabletop position with your shoulders directly above your wrists and hips above the knees. Maintain a neutral neck and spine. Lift your knees slightly off the floors. 2. Keeping your knees slightly hovered, tap the right foot out to the side then quickly switch to the left foot bringing it out. Continue alternating between each foot for a total of 20 reps.
SINGLE LEG BRIDGE INTO CROSS CRUNCH 1. Keep the band above the knees on your thighs. Lay on your back with knees bent and feet flat on the floor. Bring your arms behind your head with elbows bent. Lift your right leg up into the air foot flexed. Pushing through your left heel lift your hips up into a bridge position. 2. Slowly lower your hips down while keeping the right leg extended. Once your hips are on the floor bend the right knee and begin to twist from the torso bringing the left elbow to knee then lower your shoulders back onto the floor. That’s one rep. Repeat for 15 reps on the same leg before moving onto the left leg.
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PLANK WITH DONKEY KICK 1. Begin in an elbow plank with the mini band above your knees on your thighs. Shoulders should be directly over the elbows, abs engaged towards the spine and neck neutral. Lift the right leg off the ground and bend the knee with the foot flexed. 2. Try not to twist your hips as you lift your right heel up towards the ceiling. Squeeze your glute at the top then slowly lower the bent leg down. Repeat for 10-12 repetitions before moving on to the left leg.
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Veganism vs. Plant-Based and why it’s entirely different. BY KRISTINA BOTELHO PHOTOS BY ERIC SHIOZAKI
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You may have noticed that I refrain from using the “V” word when referring to my dietary lifestyle as well as marketing my business kb&co. For a over 8 years now, I’ve been avoiding meat and dairy due to digestion and gut related issues. Because there was no cure for what the doctors diagnosed me with (IBS), I was forced to take matters into my own hands by eliminating and incorporating various foods. First it was the dairy and I felt great. Then meat, felt even better. I was forced to get creative as my diet started to steer more towards a vegan diet. But here’s the thing, I didn’t consider myself a vegan and yet almost everything I was eating was technically vegan. Most of my friends started labeling me as vegan and I was baffled. I’d say, “I’m not actually vegan” but the confusion that caused as they stared at me stunned saying “Kb, but you eat vegan so your vegan no?”. I started eating “vegan” if you will in efforts to feel better, to feel more energetic, and to cure my own gut related issues. It was my understanding that if you’re a vegan, you encompass everything that it stands for which wasn’t something I was ready to embrace at the time nor had I had any knowledge around. I believed the reason for most people who decided to go vegan was because of their compassion towards animal cruelty. And to be clear here, that is very dear to my heart but like most, we justify our eating habits by belief systems that you need to eat this and need to eat that to remain healthy. 18
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Well I was proof that you didn’t need to eat animal by-products to be healthy, but I was still confused about my own identity. Am I vegan? Around this time, I was also studying plant-based nutrition which at the time wasn’t a word that anyone I spoke to understood never mind used as a term as it predominately is today. While researching, I realized that if I were to be labeled as anything, plantbased was a label that best described how I was eating. Plant-based, by definition is to eat whole, non-processed foods which was exactly how myself and my family were eating. If my kids wanted cookies, I was going to make them cookies from scratch. Shit… if they wanted crackers, I was prepared to also make that from scratch … days on end of a home smelling of onion, tomatoes, and garlic with a hint of moldy laundry isn’t always the best of scents but hey, I’m going back to basics… look at me making my own crackers. ha-ha! I was eating plant-based…I was eating mostly whole, non-processed foods. So, here’s the difference between the two and why I feel there is a huge difference between both terms used today and why it’s not the same thing.
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“Veganism is a way of living which seeks to exclude, as far as it’s possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.” This would also explain why many vegans also don’t purchase let alone wear leather goods. But it doesn’t necessarily mean they’re eating lots of whole foods. Vegans could get by eating a lot of processed foods and snubbing their veggies just like anyone else. I say this often... chips, gummies, Oreo cookies and many of other deep-fried foods are vegan. Does that make it healthy for you? I think I’ve met more nutrient deficient, unhealthy vegans than I have healthy for the reasons listed above. A whole, non-processed plant-based diet, on the other hand, emphasizes eating whole fruits and vegetables, consuming lots of whole grains, and staying away from (or at least minimizing) the intake of animal products and processed foods for health reasons. That means that even vegan desserts made with refined sugar or bleached flour are out. It typically does not restrict their purchase to wear or buy leather goods. There are no strict guidelines or definitions for what constitute a whole foods plant-based diet other than focusing on eating lots of fresh produce and minimally processed foods. Some people on a whole foods plant-based diet don’t eat any animal products, while others will eat a restricted amount. It’s flexible in that way, but strict in its focus on eating whole foods. By increasing your intake of foods from plant sources and eating more vegetables, you’ll be upping your intake of antioxidants, fiber, vitamins and minerals. A boost in these nutrients will also impact the way you feel, and I am proof of that. Eating more whole, plant-based foods gave me increased energy, clearer skin and more clarity and hey, if you’re looking to lose a few pounds, studies have also shown that it’s effective for weight loss and weight maintenance. The list really goes on from experiencing a decrease in your overall risk of high blood pressure, type 2 diabetes to lowering your risk of obesity, heart disease, stroke and cancer. I mean, c’mon… what’s the compromise? You can start by hopping on the meatless Monday train and commit to plant-based options for just the one day. There’s also a huge influx of animal by-product alternatives on the market not too mention all the restaurants that are adding plant-based additions to their menu. Try veering off your usual and try something different. Plant-based doesn’t have to mean boring and tasteless. Kb&co proves that (in my most non-biased opinion, he-he).
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JOHN JOSEPH
THE PUNK ICON WHO HATES MEAT Oil and water. Orange juice and toothpaste. Sharks and tornados. Just a few things that we don’t think of as pairing well together. Just like punk rock musicians and plant based living. John Joseph, the longtime singer for the legendary hardcore band the Cro-Mags, is a tough guy. Tattooed and foul mouthed, he’s still touring and performing, and has raced in ten Ironmans. His secret for staying tough he says? A plant-based diet. The 57-year-old will eat a little bit of anything, and cook a little bit of anything on his YouTube channel, as long as there are no animal products involved. If you follow him on Instagram, you’ll soon realize he is all in on green and fast to share posts related to animal rights and supporting animal welfare. I met Joseph at a recent wellness retreat in Kananaskis and while the haunting stories of his childhood and rough time as a young adult stuck with me, it was his journey into plant based living and becoming an athlete that resonated the most. Over a little more than an hour we chatted about the benefits of eating green, his fond memories of cooking big family dinners with the members of Motörhead and Bad Brains, and his favorite memories on the streets of NYC and how living a plant based lifestyle and getting into fitness literally saved his life.
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You maintain a plant-based diet. How did that all begin? John Joseph: Absolutely, 100 percent organic and locally sourced as much as possible. I’ll tell you what, man, I had a really tough upbringing. I was raised in the foster system, got out in ‘77, hit the streets, and started getting into trouble for a few years. After that, I joined the Navy and met some Rastas in Jamaica in 1980. They ended up schooling me on “Ital,” which is a pure vegan diet. It didn’t really resonate with me initially, but the seed was planted. A few months later, I met the Bad Brains at a gig in Norfolk, Virginia. H.R. [the lead singer] took me aside and schooled me on keeping a positive mental attitude and eating a plant-based diet. After my tour in the Navy was over, I came back to New York, and who do I see standing on the corner of Avenue A? H.R.—he’s there with the Beastie Boys. I started hanging with them, and they got me a job in a health-food store. While I was working there, I started doing research and came to the conclusion that cutting out all the meat, dairy, and processed foods was the right thing to do. Back then, I walked around with a lot of anger. When I started to eat like this, that anger began subsiding. With all I was reading those days—different books about spirituality and such—I realized that we were ingesting the suffering of these animals by consuming their flesh. After that I was like, “I ain't ever going back,” and I never have.
It sounds like that was a pretty radical shift in your life. From where I was, yeah. People can’t even believe the stuff that I went through as a kid on the streets—I got shot at, I sold drugs, I watched someone almost get killed in front of me. Just insane stuff that no 14-year-old kid should have to go through, especially in this system with my brothers in basically an insane asylum of a foster home. You know, people may look at who I am in 2020, but they don’t understand the 40 years of work to get to this point. And I’m still a work in progress. I always feel that there’s a perception that a plant-based diet is a difficult thing to maintain. Is that your experience? Not at all. It’s second nature at this point for me. We look at everything that we put into our cars, we’re obsessed with the fine details of all those sorts of things. But when it comes to what we put in our bodies, man, if you read the label and you can’t pronounce this shit, you shouldn’t be eating it. Our body is our only vehicle to get through life. When I started doing this diet and I went on tour with the Bad Brains, we had to bring all this rice and beans and tahini on the road with us. Now, I’m 57 years old, and we’ve got health-food stores, Whole Foods, healthy restaurants everywhere. It’s easier than before, but it requires a little work on your part. But you know what? Where else are you gonna spend the time? Because if you don’t spend it taking care of yourself and eating properly, your quality of life is gonna go to hell.
I wanted to ask you about your Ironman training, which seems like a pretty grueling thing to get into. Do you think your diet helps you at all with that? Absolutely—a high-alkaline diet reverses inflammation and helps you to recover quicker. The superfoods, the chia seeds, the greens, all of that helps get you going the next day. That’s why so many athletes are going plant-based now. I’m banging out hundred-mile rides, get off my bike, and then run 15 miles right after. How are you going to come back from that the next day when you’re eating a bunch of meat that’s sitting in your gut? It’s not even just the meat either, it’s the processed foods, too. That's the key: a whole-food, plant-based diet.
Finally, as a veteran of the hardcore-punk scene, what’s one thing that keeps you going strong after all these years? Fitness, fitness, fitness. What is so punk rock about being sick in your 40s? I want to be out there kicking ass like I was in my 20s, and I still am. The real thing is to take care of yourself and be healthy. The drummer from Terror ran the Boston Marathon and then played a show later that day. If you watch him play drums, he friggin’ beats the crap out of those drums. One of the things I was always taught was “Example is always better than precept.” Basically, it doesn’t mean a hill of beans unless you’re showing others the example. You’ve got to share the knowledge with everybody else, and this is the best way to do it.
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JUST START
sounds of the river or city around you? You get to shape your route, have fun with it!
By Austin Watt
3) Gear up! Invest in a good pair of running shoes and know that ‘good’ doesn’t necessarily mean expensive. Visit a shop like the Tech Shop or Running Room and talk to a sales associate who will get you into the perfect shoes for you – for your feet and for your stride. Find clothes to run in that are breathable and light, and dress for 10 degrees warmer than the current temperature. Light layers are always a good bet, as you can adjust as needed.
I struggle with providing advice when asked how to get started with running, because to me, there isn’t a right or a wrong way to begin. If one foot is moving in front of the other, you’re on the right track. So, in an effort to make sure I was compiling comprehensive and runner- tested tips, I turned to Instagram for help: I created a poll asking my running friends what advice they would provide to a beginner, and they didn’t disappoint. The following tips represent the best and most helpful results of our brainstorming. This is not a how-to guide on beginning to run, just a few tried, tested and true pieces of advice from about 100 people on Instagram: 1) Take walk breaks! Not only are they allowed, they’re important. Ten people will give you ten different pieces of advice when asked how to start running, but the consistent theme is that you should be patient, start slow, and build from there. For your first few runs, it’s okay to keep them short - even if they’re 10 minutes long. Nobody is judging you for walking, and nobody is handing out medals when you get home. 2) Don’t over think it! This is supposed to be fun! There is no ‘right way to run’ when you’re starting out, so don’t think about how your feet are hitting the ground quite yet, just think about forward motion. You can refine later. Focus on the parts you can enjoy. Do you like running downtown? In the river valley? With music, or with the 22
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4) Find a buddy or join a run club! Accountability makes all the difference and running with people you enjoy makes the run more fun. There are a ton of awesome running and fitness groups in Edmonton that have run leads for all paces and are happy to help support you in your run goals! Run Collective, November Project, RunWest, and the Running Room are all great places to start - and it’s never too early to start. The amount of times I’ve heard someone say that they’re waiting until they’re more fit to join a group is staggering - nobody cares if you’re red or if you’re breathing heavily, we’re all just happy you showed up. 5) Listen to your body, and don’t get caught up in what other people are doing or saying! It’s easy to compare yourself to others, and to believe that you should be faster or more fit, but the beginning of your journey will look different than the middle of theirs. Trust the process, stick with a pace you’re comfortable with, and bank the runs; it all counts. Once you start to feel stronger, try testing yourself and you’ll find out how resilient you are. A common misconception is that it will get infinitely easier as you continue, and it does in certain ways, but your body is conditioned to tell you to quit 100 times. The more you get out there, the better you’ll be able to determine what is your mind vs your body limiting you. Running is a deeply personal journey, as you’ll inevitably spend a great deal of time alone with your thoughts. There is no recipe for creating a perfect runner. Whether you’re a seasoned runner or a beginner, remember that how you run 2020 is up to you. Listen to your body, enjoy the run, engage the community, and have fun. Running is for you.
PHOTOS BY PATRICIA DOIRON
When people talk about starting to run, it’s important to remember that running is a different journey for every single person. What comes naturally for one person can be significantly more difficult for another. So, before you read any further, acknowledge that this is your running journey, not anybody else’s. Own your run, and if a particular piece of advice doesn’t resonate with you - acknowledge it and move on. Fact is; in order to run, you only need two feet and a heartbeat. There are a hundred other things that can be added into that equation, and we’re going to tackle a few of them, but know that if you can walk, you can run. If you can run, you’re a runner.
MANDY TRAPP
Learning The Gift of Perspective
PHOTOS BY ULA KANIUCH AT LIFESTYLE MEDITATION
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A natural born teacher, Mandy Trapp has been inspiring others to live happier and healthier lives for the past two decades. She began her career as a personal trainer, but it wasn't long before she began to explore a more holistic approach to wellness. Growing up in a super athletic family, she was steeped in sports for as long as she can remember. Friendly competition amongst her family was a normal part of their Sunday night dinners. From the time that she could walk, Mandy was kicking a ball, and as soon as she could catch a ball, she was throwing it right back. It was no surprise to her family then, that she went to school to become a Personal Fitness Trainer. Mandy spent her younger years as a gymnast developing a relationship with time and space and as a result, she feels much more comfortable in the world upside down than she does right side up. Those formative years were critical in building self-confidence and trust in knowing what her body could and couldn't do, but that's not all. “There is something wonderful that happens when you spend a lot of time upside down,” she says. “You get a whole different perspective on life. And at just 13 years old, I had no idea just how important that perspective would be.” Fast forward 10 years and she is knee deep into her Personal Training career at a top private studio in Edmonton. She had a packed schedule as a trainer, was leading yoga and Pilates sessions for athletes...and she was pregnant. On one hand, Mandy felt excited and delighted by the surprise news that she and her new husband had just received, but on the other hand, she felt blindsided and wondered what her future would hold. “There comes a point, where the natural instincts of the body kick in and override the mind chatter that seems to have its own set of preferences around how things should be,” she says. “I remember a very distinct and defining moment around that time where I was taking a yoga class in California with 300 other people during a big event that I was at. About halfway through the class we were all instructed to move into child's pose and when I got there, I struggled with finding a position that was comfortable enough for my bursting belly, and all of the pressure in my back that resulted from carrying that weight. It seems that one of the teachers was also watching me struggle and at some point, she found her way through the sea of bodies, to me, and gently placed her hand on my back. But it wasn't the kind and nurturing gesture that broke me down that day, it was what she said to me. She leaned down and whispered in my ear, "it's okay. If this is too difficult for you, you don't have to participate." Mandy knows now that her invitation to withdraw was sent from her heart with utmost love and care, but for her, the fires of anger, frustration, and shame were blazing a trail of their own. She sobbed for the rest of that
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practice, but it wasn't just a pound of tears that she left on the mat that day... She also left an important part of who she thought she was, and who she thought she had to be. There's a saying that goes "To be who you really are, you must first let go of who you thought you were." She has no idea who said it, or where she first heard it, but now, at 41 years old, it makes so much sense to her. Down on the mat that day, Mandy was given the gift of perspective. Had she not been taken down by the discomfort of what (or who) was growing in her body, it would've been another normal day on the mat. There would've been no separation between her and the rest of the class, no way to know where each one of them ended, and where Mandy began. That “a-ha” moment took her back to the gym and catapulted her to where she is today. Now, a mom to 3 teens, a wife, a teacher, and the Founder and Lead Educator at Lifestyle Meditation, she is by nature a deep and contemplative person, but also super playful and loves to play practical jokes on people. “I am a conundrum in the meditation world as I am obsessed with the science of mindfulness and am neck deep in the research but am constantly falling down the rabbit hole of quantum physics while looking for life within the matrix,” she says. Mandy began meditating when she was very young. She had some traumatic experiences as a child and the practice of meditation was very intuitive for her. She knew how to find the peace and stillness inside herself, although it was never shared with her, nor was it modelled. It wasn't until she took her first yoga teacher training when she was 20 that she was stunned to see a photo of a beautiful Indian woman sitting with her legs crossed and focusing her thoughts. She remembers staring at the page and thinking, "Wait, what? so this is a thing?" Her world was instantly changed. After seeing that first picture, she was hungry to learn more. And as synchronicity would have it, Mandy met a woman that was very good friends with Dr. Deepak Chopra, and she invited her to learn all about meditation from her. She signed up for a weekend course and within the first hour, she knew that she was where she was meant to be, and that meditation was what she was meant to teach.
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The approach was simple and extremely relatable. It didn't compete with what she had already known, but rather, it gave it greater meaning. Now, instead of knowing that stress and unhealthy behaviours have a negative impact on overall wellbeing, she knew what to do about it. For five years, Mandy would go back and forth between Edmonton and San Diego and she would bring all of her new learning home and integrate with everything she was doing in the training studio. She was seeing noticeable differences in what her clients could do with their bodies, but it was what they were able to do with their minds, that amazed her. Whether someone believed in the meditation practices that she was taking them through or not, every single person noted a change in how they felt about themselves, how they felt about others, and how they felt about the world around them. And it was this shift in perspective that has been studied, to have the greatest impact on every level and measure of health. “My eldest daughter is just about to graduate from high school,” she says. “She is a highly creative and a very talented musician and what often comes with such an expansive mind is a lot of anxiety. We began to notice OCD tendencies when she was two where she would twirl and pull out her hair when she was nervous. We hoped that she would outgrow the behaviour (which she did), however, her anxiety took on other forms.” The funny thing for Mandy is that while she would be paralyzed in fear when it came to taking a math test, she could easily step onstage in front of a few thousand people like it was a walk in the park. If there is one thing that Mandy has learned about anxiety is that the symptoms are often misguided creativity. Therefore, if there is nowhere to channel the active imagination in a way that feels creative, the imagination will make up all sorts of things to think and worry about.
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Meditation has been invaluable in her daughter’s life and she has learned how, when, and where to guide her focus. In part, this has been made possible because she has a meditation practice, but it is also a result of the ongoing dialogue that Mandy and her husband have with her around acknowledging her stress and what, if anything, can she do about it. As much joy as the past few years brought her, they have also been her hardest. Three and a half years ago, Mandy opened the Lifestyle Meditation Centre, which was the first of its kind in Canada. It felt very exciting, but as a new concept in a new industry, she held a lot of doubt as to whether or not they would be able to succeed in accomplishing their goals. To make the stress of it worse, she began suffering with chronic back pain. As physical pain was something that she had always been able to "shake off", Mandy grinned and bared it for over three years. There weren't a lot of people that knew what was going on but when, just this fall, she was teaching in California and her legs went numb, she realized something was really wrong. “Within just a few days I had very limited feeling and sensation from the top of my ribcage all the way down to my toes,” she says. She went to the doctor a few times as well as physiotherapy and chiropractic treatments and, the consensus of most was that she just had tight muscles. However, after beginning to explore the severity of her symptoms with her neighbor who is a Neurologist, it was quickly decided that she needed immediate help. One week later, under the recommendation of another Neurologist, she paid to fast track an MRI and she feels that decision is the only reason that she is walking today.
“The results were in and I had a fully manifest meningioma tumour in the middle of my spine compressing my entire spinal cord,” she says. “The surgeons could not believe that the woman they watched walk in was the same woman as in the MRI scan that they were looking at.” Why Mandy wasn't in a wheelchair or already paralyzed was beyond them. But for her, she has to believe that it wasn't how it was meant to be. “I think that it was hard for my husband, my children, my parents and all of my friends to see me that way,” she says. Afterall, it was Mandy who was always the one carrying everyone else and now she had no choice but to let them carry her. “People always ask me if I was scared and to be honest, I had no fear about it at all,” she says. “Something in me knew all along that everything would be fine. But that same inner wisdom also knew that there was a great opportunity amidst the chaos. And that opportunity was support.” By the time she had come out of surgery, she already had over 3,000 messages on her phone. It was overwhelming for her to see the outpour of support. She thought to herself, "how in the world could I not see how supported I've been this whole time?" She spent so many years feeling like she had to do it all alone - had to be the mom alone, the teacher alone, the business owner alone. And now, here she was, definitely not doing this very tough thing alone. It made me think back to that moment on my yoga mat over two decades earlier, where she was laying down, eyes full of tears, fully supported by the ground beneath her, and taking in the sea of bodies around her. Only this time, those hands that were reaching for the sky, were now reaching for her.
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YOUR POSTURE SUCKS
but it doesn't have to
6 WAYS TO MAKE IT BETTER WHILE AT WORK BY JORDAN JESKE Owner of The PROJCT
We've all been told at some point in our lives “Sit up straight and stop slouching!” Waking up in the morning after a weekend of binge watching Netflix you get up to go to the washroom out of necessity and can barely straighten your back without grunting, moaning or calling your mom to make you homemade soup because you threw your back out. We've heard the phrase “Text Neck” and how all the sitting, texting and computer work we do is destroying our spines. We need to start checking ourselves before we wreck ourselves! There are a lot of “posture correctors” out there with the intention of helping people pull their shoulders back and sit up straighter. Even though I would rather someone do something versus nothing, most of these devices are only passively putting our bodies into a position it deems acceptable with no awareness of where we actually should be. Chairs with lumbar supports, straps we wear over our shoulders or a device that buzzes when we slouch to remind us to pull our shoulders back. What we need is to actively train the right muscles to do that work. As soon as we take those support systems away, our body will almost always revert back to where it was, not knowing how to support itself on its own. I know you don't like to hear it, but you have to put the work in if you’re going to fix years of bad posture and create lasting change. You don't have to live with pain and it's sad to hear how many people feel like they have to. I've trained hundreds of people over my career, mostly in the 50+ age range, and when I see someone walk in that is 50 years old but looks and moves like they are in their 80’s it breaks my heart. This won't be something we fix overnight but if they are willing to put in consistent work, we can slowly make progress, eventually getting them moving, feeling and performing better on a daily basis. One of my fitness philosophies is “Progress Over Perfection”. People feel like if they can't get an hour of work in at the gym then there is no point in going but making small 1% changes over time yield massive results. So, if we are going to try and build new habits and routines, we need to make it easy for you to plug into your current lifestyle. Complexity kills execution and we can only improve a habit once we have created it. So, with that said here are 6 of the easiest and most effective ways to make progress with your posture while at the office or anywhere in the world!
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PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY AT THE PROJCT
Pelvic Tilts We always have to find the low hanging fruit when it comes to movement efficiency. Meaning at the base level what is the number one thing we have to understand and control before we start adding layers and complexity. Pelvis control is one of the biggest game changers in creating lasting postural change. When the majority of people sit up tall, they extend from their back and lose their rib position, meaning they crank into their mid/low back and lose any sort of core control. This position isn't sustainable, and they often find themselves slouching again in a few seconds, going through this tug of war with their spine. We as a society need to be more Hip Driven. We create too much movement from our spine through poor flexion and extension patterns and if we can learn how to move and generate more of our movement through our hips, we will save our spine over time. Let me explain. Try this, sit on a chair and slouch for me. Instead of extending through your back and lifting your chest, roooolllll your pelvis forward. Try putting your hands on your hips and feel yourself rotating your belly button downward toward the front of the chair, like tipping a glass of water. Rep it out a few times by slouching and rolling forward. Try and feel the difference between extending and rolling. By rolling your pelvis forward, you are able to maintain core position without flaring your ribs. You are now protecting your spine, will feel taller and are allowing the muscles that are supposed to support you to do their jobs. You are strengthening your lower back muscles and hip flexors by actively holding them in place. It won't be easy but once you train yourself and can hold this position, you'll find your back feeling better after a long day at your desk or when traveling in a car or plane.
Elbow Curls - 20 reps Maintaining the same position in your chair, bring your knuckles to the sides of your head. With palms facing forward and pelvis in position, curl your elbows forward, trying to touch them together. Then bring them back as far as you can behind you. Complete 20-30 reps
Hip Thrusters - 20 reps WARNING (Be careful where you do this next exercise, If you make eye contact with someone walking by your office or the gym it could be traumatic for the both of you or a little intriguing, depending on what kind of vibes you are wanting to send out) When we think about posture, we don't always think of those 2 big muscles underneath us. Especially since our glutes are off most of the day while we sit. In general, most people’s glutes are weak and when we get up to move around, they aren't as stable as they should be, potentially putting more pressure on our low back and making compensations up our spine. Find a chair and slide down so that the edge of the chair is right under your shoulder blades. Make sure your feet are far enough in front of you so that when your hips are fully extended in the air your knees are at 90 degrees or just past. Make sure to engage your entire foot but push your weight through your heels. This will strengthen your hamstrings and glute max and build that booty.
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Wall slides with Low Back Press - 10 reps Wall slides are such a simple but effective exercise to do for better posture. These are usually done on the ground but taking into account an office setting, doing a half wall sit will allow you to also press your low back into the wall helping to maintain good spine and pelvis position. Bring your arms up into a “W” with your palms facing away. Make sure there is no space between the wall and your back. Take a deep inhale through your nose and while you exhale, slowly start straightening your arms up into a “Y” position while pressing the back of your palms into the wall. Exhaling while you lift will help bring your ribs down into position, counteracting any arching your body wants to do. Inhale as you bring your arms back down and repeat for 10 reps. At the top of each rep really focus on locking your elbows out and pull your shoulders down and back. This one is tougher than it looks.
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Wall Knee Push - 30s Stand beside a wall with your feet shoulder width apart. Get into an athletic position (bend your knees, butt back). Lean into the wall with your shoulder and bend your knee back keeping the front of your leg perpendicular to the ground. Keeping your hip off the wall, push your knee into the wall with about 50% effort for 20-30s. You will feel your glute med (side of your butt) working on the outside leg. This is a great exercise to waken up your lower body before any sort of activity especially for all you runners out there. Repeat on both sides.
Pull Aparts – 15 reps These can be done in a chair, against a wall or when standing. Make sure to keep your core engaged as most people flare their ribs as they pull across their chest. Using any sort of resistance band, grab it at either end and adjust your grip once you start depending on the resistance of the band. Once your core is braced, keep your arms straight the entire time. Pull the band below your chest across your sternum or nipple line. Make sure not to shrug and think about pulling your shoulder blades down into your back pockets. These will strengthen your posterior shoulders and upper back. Based on the reps given above I would do 3 sets of everything. Remember however, doing something is better than nothing and if you only have time to do 1 of the exercises or only a few reps of each then you made progress that day. You can only improve a habit once you have created it so get used to doing 5 reps of each every day until it becomes second nature. Then add 5 reps or 2 sets etc. Progress over Perfection and you will eventually be moving, feeling and performing better! Have fun!
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How to Choose the Right Running Shoe For You! BY SEAN PETERSEN
Looking for a running shoe can be very overwhelming if you don't know what you are looking for. There are so many different running shoes with so many different types of technology, each built for different foot types. I often get the same question by my clients; "what is the best running shoe?" Well, my answer is always the same. The best running shoe is the shoe that feels the most comfortable on your foot and fits your foot the best. So how do you go about finding that perfect shoe? I have outlined 6 simple steps for you to follow.
kle does not have the ability to stabilize the body properly. This is typically someone with a flat foot or severely low arch. The best shoe type for an overpronator is a motion control shoe.
Step 1: Understand Pronation
3. Neutral: If you have a neutral gait, the middle/slightly outward part of the heel strikes first and the foot rolls inward slightly absorbing the shock. Someone with a neutral gait normally has a medium arched foot. The best shoe choice for a neutral runner is a neutral cushioning shoe.
Pronation is the rolling of the foot from heel to toe through the foot strike. A proper or neutral foot strike pattern is initially striking with the outside of the heel and moving up to the ball of your foot evenly. This is how your foot reduces the stress of impact. Overpronation is what it is called when you roll too much to the inside of your foot during your foot strike cycle. This normally happens when you have a low arch or flat foot. Underpronation (supination) is when your foot rolls too much to the outside. This typically happens if you have a high arch.
Step 2: Determine Your Foot Type
2. Mild overpronation: This is when the outside of the heel strikes first and the foot then rolls inward slightly absorbing the shock. This is typically someone with a low to medium arch and they should choose a stability shoe.
4. Underpronation (supination): Someone who supinates, strikes the ground with the outside of their heel first and instead of rolling inward, stays on the outside of their foot through the entire foot strike. This inhibits the foot's ability to absorb the impact of the foot strike. This is typically someone with a higher arched foot and should choose a neutral cushioning shoe as well.
Step 4: Choose the Right Running Shoe for You!
In order to determine your foot type, the easiest way is to check your arch height by taking the "wet test"
Now that you have established your arch type and gait, you are ready to find a shoe that fits your particular needs. In the last step I mentioned the three types of shoes and which ones are good for each arch type/gait. So, how do you know which shoe is what?
To do this, wet both feet and stand on a paper bag for about 10 seconds. Then step off of the bag and observe the imprint your foot made on the bag.
There are two ways to determine the type of shoe. First, look at the shape of the shoe.
You have a normal arch if there is a distinct curve along the inside of your foot with a band a little less than half the width of your foot connecting the heel and toe. You have a low arch if the imprint shows most of your foot and there is not much of a curve along the inside of your foot. You have a high arch if there is a very noticeable curve along the inside of your foot and a very thin band connecting your heel and toe. If you have a really high arch, you may not even see anything connecting the heel and toe.
Step 3: Determine Your Gait Now that you know your arch height, you can use this information to determine your gait; which is really just a fancy way of saying the way your feet behave when you run. Determining your gait is a very important step in this process because you want to choose the shoe that best accommodates your gait type. There are four basic gait types: 1. Severe overpronation: This is when your heel strikes the ground first and then rolls inward excessively. When someone overpronates, their an34
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Motion control shoes: These shoes are built on a straight last. Turn the shoe over and look at the bottom. If it has a wide, straight shape it is a motion control shoe. If you have a flat foot and overpronate, this is the shoe you want. This type of shoe will prevent you from rolling in too far. It will give your foot maximum support and offers the most control. Stability shoes: Stability shoes will have a semi-curved shape to them. If you have a normal arch, and pronate only slightly, choose a stability shoe. Stability shoes offer a good balance of cushioning and support. Neutral cushioning shoes: Neutral cushioning shoes will have the most curved shape to them. If you have a high arched foot and supinate, you should choose a neutral cushion shoe. Cushioned shoes absorb the impact that your foot does not naturally absorb. Along with looking at the shape of the shoe, there is one other "cheat sheet" that the shoe itself offers. To gain stability in a shoe, not only do the manufactures use a wider last, but they use a dual density foam on the inside of the shoe to prevent you from rolling in and keep your foot at a neutral stride. If you look at the inside of the shoe, you will see either a darker color or speckled foam. If the discoloration is just in the middle near the arch, it is a mild stability shoe. If the dense foam starts at the beginning of the arch and wraps all the way around to the back of the heel, it is a motion control shoe. Finally, if there is no dense foam on the inside, it is a neutral cushion shoe.
Step 5: Go to Your Local Running Store
Step 6: Try on and Ensure Proper Fit
Now that you have an idea of what type of shoe you are looking for, it is time to hit your local running store! Here are some tips that will make your trip a little easier..
Trying on the shoes is the last step. Different companies use different technologies to achieve the same goal, so try on a few different pair to compare the feel.
1. Take your old shoes to show the salesperson 2. Wear or ask about buying the right kind of socks to run in (Good socks make all the difference) 3. Do not just buy the latest and greatest shoe. Find what fits YOU the best. 4. Have the salesperson measure BOTH feet. One foot is almost always slightly bigger. You want to fit the bigger foot so you don't lose toenails on your run.
When trying on the shoes there are a few things to look for.
Before you even try on any shoes, the salesperson should ask you, at minimum, the following questions. a) How long have you been running? b) What have you run in in the past? did you like them? c) Where do you do most of your running? d) How many miles a week would you say you average? e) Are you aware of any foot problems (ie. overpronation, flat feet, high arch, etc)
1. Make sure you have enough room in the toe. A good general rule is to have about a thumbs width between the top of your toe and the end of the shoe. 2. Make sure there is enough room in the width. You want the shoe tight enough that your foot is not sloppy in it, but you want enough room for your foot to spread out and allow for swelling when you run. 3. Run on a treadmill or do a few laps around the store to make sure there are no hot spots or slipping in the heel. If you follow these simple steps when looking for a new running shoe, not only will you avoid an overwhelming shopping experience, but you will have a shoe that fits your specific needs and will make running that much more enjoyable!
Based on your answers to these questions, the salesperson will be able to direct you to a few models of shoes that fit your specific needs.
Receive $25 off your first service!
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Sleeping For Healthy Living 36
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The Casper Casper is a well-known mattress and bedding accessory company in business since 2014. We recently had the opportunity to test out The Casper, which is the brand’s flagship model. The Casper is a mixed-foam mattress made with comfort layers of polyfoam and memory foam. Other features include a polyfoam transitional layer for added cushioning, a 7.5-inch support core of high-density polyfoam, and a removable and washable polyester cover. It has a medium feel that balances gentle body conforming and even support. The cover can be unzipped and removed for cleaning. Casper recommends spot cleaning with mild detergent, then air-drying. Mattress owners can contact Casper if a replacement cover is needed. We recommend going with the mattress protector if you have pets or enjoy a latte in bed on a Sunday morning to keep it protected from those spills or stains. The Casper’s medium feel is best suited to sleepers in the lightweight and average weight groups. Heavier individuals may experience a bit of sagging, particularly around the shoulders and hips, which can lead to added pressure, and interfere with spinal alignment. For those of you who share a bed with your partner, it’s important that there is little to no motion transfer in the mattress for a good night sleep. When my spouse and I tested The Casper out, neither of us noticed any transfer whatsoever. When unpacking the Casper, we noticed moderate off-gassing smells. When testing the mattress a few days later and could still detect some odor but we don’t believe excessive long-term off-gassing will be a major issue for most owners, but those who are sensitive to smell may notice odor for some time after the mattress is unboxed. I tend to sweat when I sleep and noticed that the Casper offers good temperature control. The comfort layers absorb some body heat, but overall the mattress sleeps noticeably cooler than competing foam models. This can be attributed to above-average breathability in the top comfort layer. Overall, we’d highly recommend The Casper. A great, affordable mattress that is quick to set-up and care for offering high quality sleep for all body sizes and sleep styles.
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Hush Blankets I’m in love with everything about the Hush Classic. The outer shell features a texture that melts over your skin for unbeatable softness and comfort. The inner layer is comprised of microfibers using a blend of cotton and polyester that’s filled with non-toxic sand glass in deep pockets to ensure even weight distribution across your entire blanket. There are plenty of weighted blanket brands, but a major difference that sets Hush Blankets apart from its competitors is that they don’t fill the inner contents with more fabrics. They’re durable, soft, and deliver high-performance. They also happen to be very practical for every season and work wonders to help get you the best sleep possible. Whatever reason you may have for not being able to sleep well, Hush Blankets may just be your answer. From the original collection, the classic weighted blanket with a duvet cover is what made Hush Blankets. The Hush Classic serves as the brand’s signature product line and is everything you could ask for. Whether you’re suffering from stress, sleep anxiety, or insomnia, the weighted blanket could be the cure. The superior level of comfort, softness, and flexibility does everything it’s supposed to – have me not wanting to leave my bed.
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Breaking The Silence Around Urinary Leakage by Christy Amason
It’s time to break the silence surrounding the surprisingly common issue of urinary leakage. Have you ever gone for a run, lifted something heavy, jumped, coughed or sneezed and felt a leaking sensation? Do you discreetly wear a pad every time you work out? Do you sneak off to pee during your workouts, just to make sure your bladder is empty? Have you been told that this is normal or something that you “just have to deal with?” You’re not alone. Stress Urinary Incontinence (SUI) is estimated to affect one in four women over the age of 18. SUI means urine leaks due to force or pressure on the bladder and urethra. Pressure can come from any activity--not just at the gym. It most often happens during exercise, sneezing, laughing or coughing. Pelvic floor muscles act as a support and sphincter; if these muscles aren’t functioning properly, they are unable to effectively hold in urine. Leakage can range from a few drops to enough urine to soak through your clothes. While this article focuses primarily on the female experience, I want all of you men out there to know that this topic is not just for the ladies. Guys can experience urinary leaking and pelvic floor dysfunction too. SUI or any other form of pelvic floor dysfunction--while common--is not something to ignore, even if it only happens once in a while. 30 percent of women who are continent now will become incontinent five to seven years later. Common does not equal normal. This is why I believe that we should speak openly about urinary leaking. The more awareness we can bring to this topic, the more women we can help by creating a proactive response instead of a reactive one. As a pre/postnatal fitness specialist, one thing I love about my job is being able to EMPOWER women to put the power of their bodies back in their hands--by teaching them how to assess, understand and take action when they are experiencing symptoms. So often, we feel disconnected from our body when we begin to have symptoms like leaking, pain or prolapse, 38
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and may even feel like our body has failed us. While this failure couldn't be further from the truth, it's a common experience that many women share, especially during pregnancy and postpartum. If 25% of women are experiencing urinary leakage, why aren’t we having more conversations in every gym, fitness centre, dance studio and athletic club? Why isn’t it a standard topic on intake forms or during personal training sessions? Some women are avoiding exercises completely or pushing through symptoms and potentially making them worse--simply because no one asked them about their symptoms. In turn, lack of exercise has been shown to influence a decrease in strength and resiliency, and an increase in obesity, depression and anxiety--all factors that can worsen urinary incontinence. In my experience, I’ve noticed a few reasons why many people don’t speak openly about this topic: 1. Feelings of shame or embarrassment: Many of us do not want to admit that we experience urinary leaking. We’ve been taught to keep “hush-hush” about our bodies and how they work. Speaking openly about fluids and our “private parts” can be challenging for many. 2. The new normal: We may have been told, “this is just what happens after you have a baby!” There are many people who still believe there is nothing that can be done for symptoms if you’ve experienced pregnancy and/or delivery. This is poor advice that may have been a reality for earlier generations but is simply not true now. 3. Little or no education: The average fitness professional or coach receives little or no education on pelvic health. Most are not equipped to handle clients’ common symptoms like incontinence or pelvic organ prolapse. We (the coaches) have to seek out resources and pay for ongoing education to learn about this important topic. Unless someone tells us about their concerns or we experience it first-hand (which was my experience), how do we know there is more to learn?
Now that we are talking openly about incontinence, what can we do to improve current symptoms and reduce the risk of leaking? Here are the tips I recommend to my clients: Seek out an experienced pelvic floor physiotherapist. They are trained in everything related to the pelvic floor, will determine the cause of your symptoms and inform you of future risks. The answer is rarely as simple as needing more Kegels in your life! There are many factors and reasons why leaking may be happening. A pelvic floor PT should always be the first line of defence. Guys--this goes for you too! Pelvic floor dysfunction affects men and women in a variety of ways and it’s important to be proactive about your health. Discuss your concerns with your coach or trainer and ask the following questions: - Do you have education or experience working with pelvic floor dysfunction? - What were the outcomes of those experiences? - Are you willing to learn more about how to support these concerns? - Do you have a network of pelvic health specialists you can refer to? If they aren’t capable or willing to help, seek a coach/trainer who can give you what you need. A good coach can often help you make improvements in only a few sessions. Now that you are on the path to understanding your symptoms and risks, the biggest piece to this journey is to KEEP THE CONVERSATION GOING. We need to share our story with others, ask our friends if they have experienced urinary leakage, talk about what you’ve learned and help create a new normal in women’s (and men’s!) health. We all deserve a life that feels strong, resilient and confident--in and out of the gym.
From 5k to Ultramarathon: 8 Supplements to Get Runners Started off on The Right Foot BY RYAN WHITMAN
PHOTO BY VIVID RIBBON PHOTOGRAPHY
Unlike high-intensity workouts such as weightlifting, running is all about endurance. Sure, you can put one foot in front of the other, but unless you can keep putting one foot in front of the other at a decent pace for miles on end, you’re probably not getting the most out of your regimen. Running takes your body to the limit of its endurance capabilities and then takes it even further. Of course, that means that once you’re out there on the path, you need enough energy in reserve to keep pushing those limits. The right running supplements can help. Supplements for runners give your body what it needs to keep going mile after mile, hour after hour. By focusing on nutrition for endurance, you can run confident in the knowledge that you’re putting the most into your workout, and getting the most out of it. Take a look at our quick guide to essential supplements for runners, and see which endurance supplement options you should be incorporating into your diet and training plans. BCAAs If you’re running regularly, you may actually be burning calories faster than you can take them in. And while that may sound like the exact opposite of a problem if you’re trying to lose weight, the truth is that when the body needs energy, it’s not always discriminating about where it gets it — breaking down muscle tissue rather than focusing on fat reserves. Branched chain amino acids (BCAAs) help offset this muscle loss while promoting protein synthesis (muscle growth) throughout the body. BCAAs have been shown to be effective endurance supplement options, staving off fatigue in athletes. Additionally, BCAAs also reduce muscle
soreness and speed up muscle recovery. Runners who take BCAAs promote the building of lean muscle mass. Whey Protein Another way to offset muscle loss through supplementation is by incorporating whey protein into your diet. Whey protein (particularly hydrolyzed whey protein) is absorbed directly into strained muscle tissues, almost entirely circumventing the digestive process, and put to work repairing and strengthening. Drinking whey protein causes an increase in blood amino acids including BCAA’s and promotes muscle recovery and the building of lean muscle mass. It is recommended to consume a serving of whey protein in the morning for runners in order to keep their body on its muscle building trajectory. Protein is the building block of muscle tissue, so make sure to have enough in your system to keep your muscles happy while you run. Multivitamins Vitamins play a key role in nutrition and running supplements, but they are also a part of nutrition for endurance. Vitamins C and E are antioxidants that fight free radical damage, delaying muscle fatigue (while also fighting muscle damage and promoting cardiovascular health). Vitamin B-12 combats fatigue and weakness, while also helping runners make more efficient use of other vital nutrients. Vitamin D3 is essential for maintaining healthy bones. Additionally, Vitamin D3 plays a key role in a number of processes that are key for optimal athletic performance - muscle contraction, nerve stimulation, immune system, and improved anti-inflammatory response. An effective multivitamin will help you maintain your endurance levels and your muscle health while you run.
Glutamine Although it’s not much use as an endurance supplement, glutamine does play a key role in runner health. This is because running (or any other endurance exercise) has a way of depleting glutamine levels in muscles and in the blood stream. As glutamine acts as fuel for immune cells, when those levels get too low, the immune system can’t function optimally. Simply put, if you’re not getting extra glutamine, you risk getting sick. L-Carnitine L-Carnitine is a popular weight loss supplement that also has an honored place among supplements for runners endurance. This is because L-Carnitine burns fat so effectively that it provides runners with a boost of additional energy, while also protecting muscle from being broken down. Runners who use L-Carnitine thus enjoy better endurance and improved lean muscle growth. Fish Oil or Krill Oil We really can’t say enough good things about omega-3 fish fatty acids. Also called fish oil, this supplement offers a range of health benefits. But where runners are concerned, the top advantages of fish oil are that it fights inflammation and reduces lactic acid build up in the muscles. That means less soreness, longer runs, and quicker recovery. This makes omega-3 fish fatty acid one of the most important supplements for runners available. Krill Oil is vastly superior to Fish Oil for delivering these omega-3s to the body. Calcium No list of supplements for runners would be complete without calcium. Running puts a lot of stress on your skeletal structure. Repeated impacts to feet and joints, step after step, Y EGF ITN E SS
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mile after mile, can even lead to stress fractures and other injuries. But just like how muscles need protein to repair and maintain themselves, your bones rely on calcium. Calcium supplements can help ensure that your healthy bones are strong enough to withstand the rigors of running. Minerals Zinc and Magnesium Nutrition for endurance can give runners the edge they need to keep going, which is why the minerals zinc and magnesium are so advantageous. Magnesium helps transport energy to your muscles and also assists in muscle contraction. Zinc, on the other hand, helps you metabolize energy (so you can put it to good use). Both of these minerals are essential, and both can be depleted quickly during runners endurance exercises. In these cases, a little supplementation can go a long way. Iron Supplement Adding in an iron supplement for runners might be wise. Runners tend to have low iron because of the repetitive impact which contributes to muscle loss and the destruction of red blood cells. Iron supple-
ments will improve physical performance, stamina, and muscle recovery for endurance athletes such as long-distance runners, cyclists, bodybuilders or swimmers whether they are anemic or not. Nitrates Nitrates in vegetables are beneficial to your health and may even boost your running performance. Dietary nitrate, found in certain fruits and vegetables, has been found to improve blood flow, thus delivering more oxygen to the muscles and enhancing athletic performance. Foods that are high in nitrate are - spinach, mint, arugula, celery, and beetroot juice. Running tests the limits of your body’s endurance, but with the right running supplements, those limits can become unlimited. Supplements for runners empower endurance athletes to keep going, one foot in front of the other, for training that makes a real difference. From 5k to ultramarathon, as long as you have the nutrients your body needs, you’ll always make it to the finish line.
Energy Bites Recipes for On-the-Go Snacking Whether it's first thing in the morning or midafternoon, we all need an energy boost at some point during the day. Coffee is one solution; a sugary energy drink another. But when you need something with more sustenance, we recommend reaching for energy bites. With recipes like the ones below, who can blame us? These balls are loaded with nutrients to keep you focused and going strong no matter what life throws at you. Even better, they're simple to make: Most require combining a few ingredients in a food processor, then rolling right up. Just stash them in the fridge and take a few with you for when your tank nears “empty.”
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Lemon Vanilla Energy Balls
INGREDIENTS 1 cup raw almonds 1 cup pitted dates 1/2 cup vanilla protein powder 2 tsp. maca powder (optional) 1/2 tsp. sea salt zest, 1 lemon juice, 1/2 lemon INSTRUCTIONS 1. Add almonds to a food processor and process until it reaches a crumbly consistency. 2. Add in dates, protein powder and maca powder and process until combined. 3. Add in sea salt, lemon zest and juice and continue processing until mixture comes together into one big sticky ball. 4. Break up into 20 pieces and roll pieces into balls. 5. Store in refrigerator for several weeks or longer in freezer.
it’s time we start the conversation about your
pelvic health what is pelvic health physio ? A pelvic health physio is specially trained to rehabilitate the pelvic floor muscles. They help to increase mobility and strength and reduce pain with manual techniques, gentle stretches and exercise. This involves an assessment of the muscles, joints and connective tissues of the pelvis, low back and hips.
what conditions respond well to pelvic floor rehabilitation ? • Stress incontinence (urine leakage with laughing, coughing, exercise) • Urgency and frequency of urination • Pelvic pain • Post partum recovery • Diastasis recti • Birth Preparation • Pelvic Organ Prolapse
how long should i wait after giving birth to see a pelvic floor physio ? You can see a pelvic floor physiotherapist following your 6 week check up with your OB/GYN and they have cleared you to start physiotherapy.
can i still exercise while going to pelvic health physio ? Yes! We may modify things at the beginning to decrease risk of leakage, but we will always be working towards your personal goals. If you have a race in the immediate future or a competition you’re hoping to attend, we’ll work together to come up with a plan that will allow you to be successful in your goals while also working on your pelvic floor rehabilitation.
do you need to be a mom to benefit from pelvic floor physiotherapy ? No! There are several other factors that can affect pelvic floor function in women of all ages, regardless if they have been pregnant or not. Common compaints include urine leakage with exercise, pain with intercourse, urinary frequency and/or urgency, all of which can be helped by pelvic rehabilitation.
what are some common signs and symptoms that would suggest pelvic health physio is for me ? • Any kind of urine leakage whether it is when you laugh, sneeze, run, jump, if you really have to go, or just throughout the day
COURTNEY VON WACKERBARTH pelvic health physiotherapist mscpt, bsc
• Difficulties with a sense of urgency or frequency of urination • Pelvic pain • Return to exercise post partum
shouldn ’ t i just do my kegels ?
Kegels are not always the best exercise for every pelvic floor problem. A lot of times women assume that they are leaking because the pelvic floor muscles are weak, but a large portion of women’s leakage or urinary urgency is caused by pelvic floor muscles that are overactive and don’t ever fully relax. Another important thing to note is that a large proportion of women perform kegels incorrectly! A proper “kegel” is an isolated contraction of the pelvic floor muscles, but most women do too much and contract their abs, glutes, and inner thigh muscles in an attempt to kegel, which increases the intraabdominal pressure. This means when this woman feels a sneeze coming on and tries to kegel in an attempt to avoid leakage, she is actually increasing the pressure on her bladder and making her likelihood of leaking higher. So it’s really important that we teach proper contraction and full relaxation to train these muscles properly.
if YOU HAVE ANY qUEsTiONs, OR WOUld liKE TO BOOK iN fOR AN AssEssmENT, CAll THE CliNiC OR EmAil COURTNEY@OpTimizEpHYsiO.COm!
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780- 455- 5068 / / w w w. o pt imize ph y sio. c om mo bilize • s t a bilize • o pt imize Y EGF ITN E SS
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Dear Exercise, Are you Free Later? BY CORY DONALD R. Psych. FORWARD Psychology & Wellness
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Perhaps you have experienced this: Self: “I can’t wait to go to the gym today!” Internal Self: “Wait, … I can’t wait to go to the GYM?” If so, you are not alone! Exercise has a way of sneaking up on us, and even slight lifestyle alterations can lead to remarkable results, both physically and mentally. In fact, through regular activity, you may be outsmarting your brain, tricking it into liking exercise through repeated exposure. It is hypothesized, that even slight physical improvements in fitness may increase the sensitivity of dopamine in the brain which means that, over time, exercise feels rewarding! Long-time exercisers are collectively saying “of course”, while those newer to it are lamenting, “I sure hope so!” Overall, it is wonderful to see an increased focus on mental health, the determined emphasis on decreasing stigma around supports, and the authentic inclusion of psychology and mental fitness as an impactful and integral component of our overall wellness goals. Mental health is no longer viewed as a side project, it is a cornerstone piece of the puzzle, and a requirement for holistic wellbeing. While it took us a bit longer to do so in the west, as compared to some of the eastern cultures, it is now generally accepted that one cannot separate mental and physical health; indeed, inactivity is no longer an alternative when it comes to mental health and overall well-being. The benefits of exercise on our mental health abound, studies and subsequent scholarly articles expound data declaring the correlation. Ongoing research on the subject of brain-body connection, and specifically the benefits of exercise, continue to reveal strikingly positive conclusions and direction. The science tells us that movement makes us better in several key areas, including the development of a healthier brain at any age, overall better mood, clearer thinking, better focus, in-
creased sex drive, greater sense of control and personal empowerment, just to highlight a few. Further, prolonged exercise has demonstrated similar, if not greater effectiveness in the treatment of mild depression as taking antidepressant medication. Mental health professionals are increasingly suggesting clients expand their physical activity endeavours, adding physical activity to treatment plans for anxiety and other mental health challenges. While treatment of specific mental health conditions is not the focus of this article, the relative strength of exercise in supporting the treatment of mental health conditions is noteworthy and should not be overlooked as we continue to see increases in diagnosed depression and anxiety across age groups. What we are learning about the brain and exercise is remarkable, and new discoveries continue to elucidate exciting correlations. Dr. Wendy Suzuki, Professor of Neuroscience and Psychology at the New York University Center for Neural Science, posits that exercise is quite possibly the most transformative thing we can do for our brains. Her research suggests that exercise positively affects key areas of the brain including the prefrontal cortex (personality, focus, attention and decision-making) and the hippocampus (memory). Dr. Suzuki notes that the effects of exercise are felt both long and short term. In the short term, a single workout has been shown to increase dopamine, serotonin and noradrenaline – feel good chemicals that can also help with attention and focus for at least 2 hours afterwards. Long term, we see increases in neuroplasticity (generating new neural pathways and connections) and an overall better ability to form and recall long-term memories. Academia aside, ask anyone who is regularly active how exercise affects them, and they’ll typically share some of the positive symptoms we have outlined. From a mental health-based perspective, it is increasingly understood that movement is medicine. Why is that?
Let us consider our relationship with exercise. Exercise is in if you are. Exercise does not care about who you are, what you are into, where you grew up, how much money you make, the education you have, the religion you practice or your political stripes. While barriers may exist, seeking creative solutions is possible. Some forms of exercise may require financial resources; however, it is typically possible to find ways to move without money. For those working multiple jobs, or balancing work and family life responsibilities, sometimes finding ways to sneak in a walk or take the stairs is a place to start. Exercise will not judge you. Exercise is in, and when you start your relationship with it, it triggers a multitude of beneficial, multi-dimensional repercussions that are available to everyone. Socially, exercise brings people together, creating relationships and connections. Sweating together has been described as warriors uniting, decompressors commiserating humans de-stressing, coming together to push themselves, against themselves. Exercise has the power to unite. While we do see immediate short-term effects, expecting the full -power results of exercise instantly would be a mistake. Like all new behaviour patterns, exercise requires some time before revealing the multitude of long-term benefits it offers. We are wired to resist, and it is typical that as we move through the initial stages of our relationship with exercise, we may feel compelled to give up. Consistency, creativity and commitment to exercise opens the door to a wonderful long-term relationship with incredible benefits. Stick with it. One remarkable and somewhat counterintuitive pattern that frequently presents itself during times of stress is the abandonment of exercise when we get busy or overloaded. Exercise, it would seem, despite the benefits outlined herein, is often abandoned when we are stressed. Exercise is often one of the first things to be eliminated when we are overwhelmed. While, deceptively, this behaviour may feel helpful, truthfully, we see the opposite as true; when we are overloaded and overwhelmed, that is when we need exercise most. Perhaps this is where we begin to look at exercise as a partner in wellness? Life can be stressful; everyone is busy and stress feeds on inactivity. There are multiple opportunities to ghost in our relationship with exercise, but when stressed, we need physical activity most. And while keeping active matters during these challenging times, we are always free to adapt our activities so as to ensure we are able to keep going. Exercise promises a long-term growth trajectory that trends upward over time. Exercise is not asking for much, just a few sweats per week so that it can help you realize your holistic wellness goals and often connect with humans in real life. Exercise is offering an enormous number of benefits for a relatively small investment.
> ENERGY BITES CONTINUED
Peanut Butter Mocha Energy Bites INGREDIENTS 1 cup old fashioned oats 1/4 cup flax meal 1 tsp. espresso powder 2 tbsp. unsweetened cocoa powder 2 tbsp. unsweetened shredded coconut Pinch of salt 1/2 tsp. vanilla extract 5 tbsp. creamy peanut butter 1/4 cup pure maple syrup INSTRUCTIONS 1. In a large bowl combine all of the ingredients. 2. Whisk or stir with a spatula until everything comes together. 3. Cover and place the mixture in the fridge for 30 minutes to chill. 4. Once chilled scoop out tablespoon sized portions and roll into a ball. 5. Store the energy bites in an airtight container in the refrigerator for up to a week.
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EVEREST BY LEANNA CARRIERE
Like a shot gun went off, I woke up and looked at the clock. It was 1:30am and my sister called. “He died”. I heard her deep breaths on the phone and my heart sank. We were both speechless and miles apart. In 2019 Kristyn Carriere’s partner decided he would face his biggest life goal of conquering Everest. I remember hanging out with him previously and he was confident. “I see it, I feel it, I am going to summit. I just know it’s in me,” he would say. Robin and Kristyn loved going on adventures together. They would climb, run, and ski together pushing each other to achieve great things in their lives. We would follow their journey through social media and be in awe of what they set out to achieve together. I remember the last chat I had on the phone with Robin, where we joked that when he returned to base camp, he might run the Everest Marathon if he was feeling okay after summiting. I said “Robin, you are crazy. But you’re out there anyways, so you might as well run it”. Over the weeks whilst on the mountain, Robin prepared for his summit attempt by acclimatizing to each of the high camps, practicing his skills, using his sheer grit to survive each of the challenges he faced. He was intelligent and everything was well-planned. On May 25th, Robin Fisher did accomplish his goal of summiting Everest. Unfortunately, on his way back down, 100m from the top, he collapsed and never woke up again. At this point, my sister’s life blew up. Along with our other sister Nadia, we immediately went to be with Kristyn and helped her move back home to Edmonton. She maintained her composure throughout, still achieving her personal goals that she had set out for herself that year. Her goal was to qualify for the Boston Marathon, and at the Edmonton Marathon, she did. 44
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I had taken over her training program to get her Boston Qualifying Time (BQ) at the start of 2018 when Kristyn committed to the goal of obtaining her Abbott World Major 6-Star Medal after completing the Berlin Marathon in 2017. It took her until the 2019 Edmonton Marathon for her to achieve her major milestone, with adjustments for health set-backs along the way. … It’s hard to talk about marathon training without talking about grit. Grit is being able to dig deeper than you ever though you could. Grit is what I saw when I watched my sister, Kristyn run in Edmonton. There were two moments that I witnessed during the YEG Marathon demonstrating grit. I was a half-marathon participant, and Kristyn was in it for the BQ. The 3:30 marathon pacer crossed my path and Kristyn wasn’t far behind at what would have been the 27km marker for the marathon runners. I thought “holy crap! she’s on pace!”. We epically high-fived as we crossed paths on course. Being on the back half of the race myself, I finished the half-marathon portion of the race and was able to get back on the marathon course to cheer her in. This decision came after a quick round of calculations where between myself and other family members cheering Kristyn on, worked out that she was running a fine-line in terms of actually obtaining her BQ. Perhaps the panic was stronger in me than it was in Kristyn, but I made sure that I was in a visible distance at the last mild uphill kilometre to ensure she reached her goal. I shouted at the top of my lungs “every second counts” as Kristyn ploughed through to the finish, obtaining what would be a Boston Qualifying time for 2020. As big of an achievement it is for some to obtain their Boston Marathon entry, because of Robin’s passing, we were motivated to push our boundaries to another level. Naturally, the 2020 Everest Marathon was the new goal post. Myself, Kristyn and our new, yet running-experienced recruit, Kate joined the challenge
The preparation for this event is an excellent exercise for me as an athlete and a trainer. We looked up past Everest Marathon results, the terrain, and set a goal of breaking the 8 hour mark. How in Edmonton where we going to train for this? We fortunately all have running backgrounds. I was the newest to the longer events, but have raced 70.3 Ironmans. My sister has a wealth of altitude experience, and Kate is a runner who loves to run 24/7. With Jasper and Canmore on our doorstep, we are also taking advantage of the mountain running each month in the run up to the Everest Marathon. As a trainer, there are a few things I need to make sure of over time. 1. We have the endurance capability to go for 9 hours plus … even if the goal is under 8 hours for completion, you never know! And preparing the body for more won’t hurt! Get strong and build mobility. Mountain terrain is unforgiving. There are big ups and downs. Your hips move through all ranges of motion. Your core needs to be so strong to support the uncomfortable bounces you will confront on the journey. 2. I have no doubt that Kate and Kristyn will finish as they have both a great VO2 capacity and endurance ability over time. I want to make sure they finish strong with nothing left on the table. What does this mean? Let’s go back to grit. My job is to push them beyond what they thought they could do, so when they race, and race in the moment, they will drop a faster-than-expected time and feel empowered by everything that surrounds them. My goal is just to survive and support. Ha!. Here are our focus areas while training for an event like the Everest Marathon: - Build VO2 as much as possible - Get strong in every range of motion - Believe no matter what! Left-Right-Left-Right will get you to the finish!
Mobility and Body Weight Strength DICTATE PROGRESS, PREVENT INJURIES
BY STACEY PETRIE
Achieving specific training goals and reducing the risk of injury will depend on range of motion in joints and muscles, as well as body strength. Mobility and Strength are keys to fitness success and are often neglected. If you are looking to get your first strict pull up, to squat heavier, increase body awareness, and reduce injuries, complete mobility and strength exercises need to be performed regularly. Strength training, also known as resistance training, uses a variety of exercises to preserve and enhance muscle mass while using external weights such as bands, dumbbells, kettlebells, barbells, or your own body weight. Mobility refers to the joints moving through a range of motion. Flexibility is the muscles stretching through a range of motion and holding the stretch for an extended period of time. Popular types of training like Olympic lifting, gymnastics, and yoga, all require flexibility. Performing these movements properly will enhance your training, increase strength, and keep you healthy. Common gym mistakes can be identified in four essential foundational movements: the squat, push ups, pull ups, and overhead press. We can use these movements to assess individual movement patterns.
CORRECT MOVEMENT PATTERN
COMMON MECHANICAL ERRORS
Squat
Lifting up heels trying to reach full depth, knees caving in, only using quads
While maintaining a neutral spine, achieve a minimum 90-degree depth using lower body strength Front squat: bar rest across shoulders and collarbone, elbows are up in-line with bar Overhead position: lock arms overhead (shoulders stable, elbows straight) where the bar is comfortably positioned vertically over your traps with minimal shrugging Single leg squat aka pistols: maintain a neutral spine, achieve a minimum 90-degree depth using single leg strength
Front squat: unable to rest bar on shoulders. Elbows are close to body Overhead position: unable to lock out overhead with limited shoulder flexion (if you brought the bar straight down, it would land on your head) Single leg squats aka pistols: unable to perform or get depth because of lack of ankle/calf/hip mobility. Lack of glute/hip flexor strength and balance Relying on weightlifting belts or Olympic lifting shoes, especially in WODs
Push ups/Plank:
Unable to maintain neutral spine or go through full range of motion when pushing own body weight
Pull ups
Unable to maintain neutral spine and/or go through full range of motion while performing a body weight pull up
Overhead press/movements:
Unable to maintain neutral spine and/or unable to lock elbows out over shoulders.
Maintain neutral spine while descending to a hover, and press back through to a high plank, using upper body strength
Using upper body strength, pull up to get chin over bar while maintaining neutral spine *hollow body positioning*. Squeeze shoulder blades down and back, activating lats - your largest back muscle!
While maintaining a neutral spine, press from shoulders to locking arms out overhead. Being stable overhead - either in a press or in a handstand - requires upper body stability, strength, and mobility
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Strength Exercises & Target Areas for Mobility *Our abdominal muscles are used to stabilize and protect our spine and pelvis. Core strength is essential for each of these movements. Core exercises like a deadbug, plank, tabletop plank, and leg raises are a great place to start*
Squat
Push up/plank
STRENGTH - Lower Body: variety of squats (goblet/back/front/overhead). Include single leg bridges, squats, deadlifts.
STRENGTH - DB bench presses, overhead presses, static holds MOBILITY - chest, shoulders, wrists
MOBILITY - calves, ankles, hips
Pull Up
STRENGTH - Strict/Tempo pull ups with or without bands, single arm rows, TRX/ring rows. Build lat strength!
Overhead Movements
STRENGTH - Dumbbell or barbell presses, handstand holds MOBILITY - lats, shoulders, biceps, forearms, traps, t-spine, wrists
MOBILITY - lats, shoulders, traps, biceps, forearms
Mobility and strength exercises can be done anywhere, anytime, so make them a habit. You will feel better, look better, and perform to your fullest potential.
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The Effects of Poor Posture By Ashley Todd, BSc. DC With our current work force having such a strong computer sitting element, and the majority of people with a cell phone in their hand, postural issues have become a much too frequent reason for visiting our clinic. The typical patient that comes in to our office for these postural issues complains of having pain as well as tight and sore upper backs. Often, they will say they feel so stiff that they cannot straighten up any more or that they are starting to have pain running down into their shoulders. Even in more extreme cases they start to have so much tension in the upper backs they complain of muscle tension headaches that have been getting worse over time. We explain to the patient that these are all common symptoms that are brought about by having poor posture. Poor posture tends to place extreme undo pressures on the muscles of our upper back, neck and spine. Once this area of our body becomes over stressed the muscles and spine tend to become irritated and as a result become stiff and painful. Our bodies love to be in motion and it’s the lack of motion from sitting at our desk or being on our phone that cause the back to stiffen up and become painful. “Once a patient starts to lose their mobility and flexibility in their backs the issue worsens and needs to be corrected with some type of manual hands on therapy.” Dr Monge states. “I like to work on and adjust the spine to regain the mobility into it and then I send the patient to one of our physiotherapists for IMS needling to eliminate trigger points within the muscles as well as massage therapy.”
There are many forms of therapy that can really help to alleviate these symptoms once they begin to become problematic. We find in our office a combination of Chiropractic care, Physiotherapy and massage therapy can be tremendously beneficial in helping to eliminate these problems. Some hands on therapies that we use in the office are Active Release Therapy, IMS needling and Graston therapy to break up trigger points and adhesions in the muscles to help established proper length and allowing proper motion to the injured area. The reason that manual therapy works so well on these issues is that the muscles become so tight and irritated that they need to be manual worked out and trigger point’s needs to be eliminated. Another important aspect to helping with postural issues is prevention. Foam rolling is a great preventive treatment that can be done at home to help alleviate the negative effects of sitting. It’s a simple activity that with only a few minutes a day can make a significant impact on how we feel. Simple lay perpendicular with the foam roller on your upper back and start rolling back and forth. I find the more painful the area the more work it needs, so do not shy away because it hurts. Foam rolling will help to manual break up the trigger points within the muscle tissue and also help to regain some of the lost mobility in your spine from poor posture. Preventative measures at work should also be done because some people spend a majority of their day at work sitting. Another great trick can be to set a timer on your computer. Every 30 minutes the reminder goes and alerts you to get up, walk around, touch your toes, and work on retracting shoulder blades back and forth for about 30 seconds to get the blood flowing again in your upper back. Building these simple activities into your daily routine can have a huge impact on your overall posture and health. Finally, we often talk to patients about the ‘eight-hour/one-hour rule’. “For every eight hours of sitting a person needs to do at least one hour of physical activity to combat all the negative affects that sitting has on our bodies.” We try to encourage patients to implement a few of these preventative measures into their daily routine as it will help significantly.
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BY KRISTEN HANSEN, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms + SHARA VIGEANT, BA, NSCA-CPT*D, CFSC SVPT Fitness & Athletics
Supersets aren’t just for bodybuilders; they can be an effective way to take your strength to the next level. Supersets are, at their most basic, two exercises done back to back with minimal rest between the exercises. Don’t confuse supersets with circuit training. Supersets differ from circuit training in that a circuit typically contains more than 3 exercises in a row, while supersets are typically done in groups of two alternating exercises. Why supersets? Simple – it’s a time saver and you can increase training density (amount of work done each session). In today’s hustle and bustle, getting more bang for your buck in the gym is always welcomed. The truest type of superset pairs two exercises that work opposing muscle groups and are most ideal for building strength. This classic pairing allows for maximal work of the muscles you are training, and recovery of opposing muscle groups. This allows you to lift a little heavier and get more effective reps. An example of agonist / antagonist (opposing) muscles include chest/back, biceps/triceps, hamstring/quad. If you wanted to complicate further, you could consider pairing opposing movements – push vs. pull muscles. Another common type of superset is the lower body / upper body superset. You simply pair a lower body movement with an upper body movement. Again, this type of superset allows for the same maximal work and recovery as opposing muscle groups. However, the intensity might be a little higher using this superset as any work that involves the lower body tends to be more taxing on body. Be sure to rest until fully recovered after completion of each superset. When working on strength, full recovery is important. You want to be fully recovered to be able to push heavy load effectively and safely. Below are examples of opposing muscle group supersets and lower body / upper body supersets. Perform each exercise in each superset pair with minimal rest between exercises for 4-6 reps and 3-5 sets resting 90-120 seconds between sets, or until fully recovered.
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PHOTOS BY JEFFREY PAUL KELLY PHOTOGRAPHY AT SVPT FITNESS & ATHLETICS
Supersets for Strength
Superset 1 (Opposing Muscle Groups)
1a
1a) Dumbbell Floor Chest Press Slowly lay back while keeping the dumbbells close to your chest and bend your knees to roughly 45 degrees and move your feet up slightly. Press the weights to full extension by contracting your chest and triceps. Slowly lower the weight until both elbows touch the floor then press both dumbbells back to the starting position. 1b) Dumbbell Batwing Row Start face-down on an elevated bench. Your upper body should be at about a 45-degree angle with the ground. Start with arms fully extended and pull the dumbbells toward your shoulders. Try not to heave the weights up using the bench as support, but rather a controlled pull. Keep the shoulders relaxed, not shrugged and focus on squeezing the shoulder blades together.
1b
Superset 2 (Lower Body/Upper Body)
2a
2b
2a) Barbell Sumo Deadlift Begin with a wide stance and toes flared slightly to the outside. Hinge from the hips keeping a flat back, think about bringing your glutes to the wall behind you without bending the knees. The chest should be in line with the bar at the bottom of the hinge and arms fully extended and grab the bar inside the knees at a shoulder width distance. Brace your core and with your weight in your heels, lift the bar in a straight line keeping the bar as close to your legs through the lift as possible. The lift is finished when you are in an upright standing position. From this position, slowly lower the bar back down to the ground maintaining the same neutral spine position as throughout the lift. 2b) Half Kneeling One Arm Dumbbell Shoulder Press Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Press the dumbbell overhead, extending the elbow until the arm is straight but not locked. Lower the weight to beginning position. Keep core and glutes engaged to secure balance.
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NE W BAL ANC E - FOR H ER
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N EW BA L A N C E - FO R H I M
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lu lu l emo n - FO R HI M
lu lu lemon - FO R H E R
PHOTOS BY TJ SADLER AT RUNAWAY WORKOUT CLUB
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Grieving as “A Man” in 2020 A Letter to My Dad BY BRANDON JACOBS
There is a lot of buzz in the health and wellness industry around men’s health. I have been a strong advocate for men’s health since the early 2000s. In particular, I am deeply connected to men’s mental health as a result of my own personal health and wellness journey. I grew up in a time when individuals who identified as “men” did not speak about their emotions. I feel called to acknowledge that we are becoming more conscious as human beings as a whole. Modalities and practitioners are recognizing that emotional experiences are a significant source of disharmony in mind, body, and Spirit. Moreover, collectively we are honouring this is a human struggle – one that does not recognize sex, gender, race, ethnicity, or social class. Those individuals who identify as “men,” myself included, navigate complex emotional, mental, and spiritual challenges. They cry. They feel. They, too, need space to express and heal. Recently, in a yoga class (an environment once unchartered by men in the Western world) I was exposed to an excerpt titled, “The Train:” “At birth we boarded the train and met our parents, and we believe they will always travel by our side. As time goes by, other people will board the train; and they will be significant i.e. our siblings, friends, children, and even the love of your life. However, at some station our parents will step down from the train, leaving us on this journey alone.” At thirty-nine, on July 1, 2019, my Dad stepped down from The Train. Eight months later, I’m now riding along on the Train of Life learning to live what I call: Life After Dad. I’ve had some very difficult days since his passing. Nothing prepares you for the moments leading up to and after significant loss. Nothing prepares you for the intense longing – the intensity of the emotional pain. The emptiness. Of late, I’ve found deeply profound healing in writing about and sharing memories, stories, and my feelings about my Dad and his passing.
Dear Dad, This is not a letter I thought I would have to write – at least not so soon. I am grieving. Hard. I am doing everything I can to take care of myself, like you would have wanted me to. It’s 2020 now Dad, and I am speaking openly about my feelings. I am talking about what the world is like without you. I am setting boundaries and making sure I can be the best version of myself. You see, my Dad and I, we came from different worlds. My Dad grew up in a time when “men just don’t talk about their feelings.” Dad, I know sometimes you were uncomfortable when I talked about my feelings and my mental health. I appreciate now more than ever that you always listened anyway. I don’t think I would be here if I had tried to go at it alone. I’ve started writing about you and sharing it through social medial channels. It’s helping me and I think I am helping other people too. It has helped me not to keep things bottled up, like I used to do. It’s 2020, and as “a man” I am learning to grieve. I am embracing my vulnerability. Vulnerability, for me, has replaced what it looks and feels like to be a “strong man.” It’s about time we disrupt and completely disband that stereotype. Dad, I think you would be proud of the inner work I am doing to heal. I am still actively speaking with Dr. Kanodia from Ohio as my general family physician. I am still going to therapy. I still have nightmares (and daymares) about our short time in the hospital. I am holding on to the good memories we had in there. The last two football games we watched. The last conversation that we had on June 27, 2019. I am holding on to those good memories, but I will never forget the last time I walked out of the room and said good-bye.
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2:19 A.M. That time will be forever emblazoned on my soul. The time when Mom had to phone me to let me know that you were gone. Grief smells of rain at the close of autumn when leaves have begun to fall. It tastes of bittersweet chocolate mixed with the subtle note of coffees no longer to be. It stalls in the smallest places – the throat and narrow chambers of the heart. Grief mists the eyes until you’ve forgotten that you can still see. I see you in everything, Dad. Every sunrise and sunset. Every football game. Every street in Sherwood Park. I wonder, will our baby be a reincarnation of you? Sometimes, massage and acupuncture help with the longing and the loss. Some days I carry around the large burden of being the one who told you about your terminal diagnosis. I am still going to the gym, swimming and practicing yoga. Some days that just isn’t enough. I hope you think I made the right choice, as difficult as it was for me to do. I still crave your support, Dad. The impetus for writing this piece extends beyond sharing my story. I want to expose this aspect of Men’s Health that I find under-represented in the health and wellness area. I want men experiencing challenges such as grief, loss, depression, anxiety etc., to know that their experience is true and valid and real. I thought you’d like to know that we are still seeing Dr. Kevin for chiro – it helps my body release the emotions that get stuck in certain places. He was really sad when I told him the news. He said he always appreciated your sense of humour, your candidness (I think he meant sarcasm), and your kindness. You were kind and you taught me to be kind. The most recent modality of healing I have embarked on in the wake of your passing is Shamanic healing. Heather and I see someone every month. It’s some of the only times I get to talk to you. I still want to feel close to you. My healer told me you wanted me to know that you are safely on the other side and that you are okay. There are so many more options available to help us heal these days — options that seem to be more mainstream and accepted than perhaps they were only a few years ago. I think increasingly people realize that we
can’t hide it. We can’t do it all on our own. We need to reach out for help from others. And over here – well, we are as okay as we can be. We all struggle from time to time. I don’t know if you really realized what a huge impact you had on people’s lives. There were close to 400 people at your celebration! And there were dozens that sent their condolences about not being able to make it. Talk about a life well lived. I always admired that about you. It must have been so hard to hear me tell you, “…it’s cancer…pancreatic cancer”. I know that you were in your own personal hell when you had your first stroke. I/we made the decision you would have wanted, and that was to go into surgery to get the clot removed. The entire team was so proud that they removed it. Western Medicine most certainly has its place. It saved your life – more than once. Who would have known that it was just your time? You taught me how to live. How to mow the lawn. How to put up crooked pictures. How to sort-of fix things. How to do renovations fast and not perfect. You and Mom taught me how to try to show up in this world. How to try to give back. I would like to think that the work we are doing at Park Integrative Health would make you proud. You already know that Integrative Medicine saved my life. I think we are doing that for many other people too. I know that will be our legacy. I want you to know that I will continue to speak out about my journey in the hopes that it can help other people. I promise that I will teach our future child about the values and lessons that you and Mom taught me. I promise you that I will continue in your honour to live a life that you would be proud of. I love you, I miss you, and I’ll be seeing you. Your son, Brandon Grief is challenging for anyone. Whatever complex challenges you or someone you know might be facing, my hope is that you will read this article will reach out and connect with others — men included — they need to be seen too.
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