YEGFITNESS - May/June 2019

FITNESS + NUTRITION + WELLNESS

AN

EDMONTON CAMP COOKING, ANTI-BEACH BODY WORKOUTS + MORE!

ISSUE #30

PLUS

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LOVE STORY

contents 10 #IAMYEGFIT 12 STEPPING INTO YOUR TRUTH 16 AN EDMONTON LOVE STORY 20 LEVEL UP YOUR CAMP-COOKING 24 ANTI-BEACH BODY WORKOUT

may/june 19 27 GET IN THE GAME

FEATURE

32 STILL A CITY OF CHAMPIONS 38 EXERCISES TO STAY INJURY FREE 45 PIYO 50 TRAIL RUNNING

16 AN EDMONTON LOVE STORY COVER PHOTO BY DES ILES

We can help you tell your story.

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

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editor’s note PRIDE. “With a positive connotation, PRIDE refers to a humble and content sense of attachment toward one's own or another's choices and actions, or toward a whole group of people, and is a product of praise, independent self-reflection, and a fulfilled feeling of belonging.” (Wikipedia) The LGBTQ2+ community is bigger than one person or one group, and sometimes it's hard to remember that. It's a whole group of people who often feel rejected and attacked for being who they are, and loving who they can't help but love. PRIDE events are about visibility and creating a sense of belonging. It's about giving hope to people who may feel that life will never get better.

We take PRIDE in the fact that we live in an age where it is encouraged to be true to yourself and not change to fit in with the status quo or what is considered the norm.

PRIDE is important for those in the community who fought to get us where we are today. They fought so that people could lead lives with the respect that we all deserve. While the fight still goes on today, that doesn't mean we shouldn't take the time to celebrate and honor the rights established over the years.

PRIDE is not for everyone and that's still okay. That doesn't mean there's anything wrong with PRIDE. As long as there are people who need PRIDE, we as a community should still continue to organize, march, and rise up to challenge those who would try to revert back to the past with their hatred and bigotry.

EDITOR TJ Sadler tj@yegfitness.ca CREATIVE DIRECTOR Joel Berg COMMUNITY DIRECTOR Nelson Moreno nelson@yegfitness.ca PHOTOGRAPHERS Jeffery Paul Kelly Des Iles SOCIAL MEDIA Abby Lilia EDITORIAL ASSISTANT Melissa Lilley Printed in Edmonton, Alberta, Canada.

Before you knock PRIDE, consider the youth for whom going to a PRIDE event is a dream because they're excited to get to be themselves without the fear of judgement. Think about the elderly gay man or woman for whom PRIDE is a reminder of how far we've come as a society in Canada. Think about these people before you think solely about what PRIDE means to you.

We’re PROUD to make the focus of our May edition each year around LGBTQ2+ issues. Love is love and we couldn’t be happier to share these stories with our YEG Fitness community.

UPDATE – With the cancellation of this year’s Pride Festival, we are working hard with members of the LGBTQ2+ and QTBIPOC communities to help facilitate and organize some great events in Edmonton.

Pride is not just about the parade and the beer gardens. It is about inclusivity and we will be working with a number of groups to support their projects. Keep an eye on yegfitness.ca and our social media pages as we will be sharing these events and celebrating the true meaning of Pride.

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

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

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Performance PHYSIOTHERAPY combining rehabilitation and athletic performance

A

n athlete’s biggest fear of injury is usually the set back it will cause to their season. Therefore, ARC by Pivotal recommends an active solution using a treatment approach that allows rehabilitation of an injury while progressing towards the athlete’s performance goals. Here are some common questions and answers, and a guide on what to expect when receiving Performance Physiotherapy treatment.

What is Performance Physiotherapy treatment?

Performance Physiotherapy is a multi-practitioner approach to managing athletes. It combines traditional practices carried out by a physiotherapist, and progressive Strength and Conditioning (S&C) carried out by a qualified S&C coach.

Written by Jack Haworth, co-owner at ARC by Pivotal

How does it work?

Treatment always begins with a joint assessment from the physiotherapist and the S&C coach to discover past medical history, identify any current injuries, and establish goals for the upcoming season.

A typical session for an athlete will be split between physiotherapy treatment, a coached S&C workout, and recovery sessions. Sessions last 60-90 minutes long depending on various factors such as the athlete’s tolerance to exercise or need for hands-on treatment.

We are confident that all athletes will reap the benefits of using Performance Physiotherapy and working with our qualified highperformance professionals.

We welcome athletes of all types from weekend warriors to pro-athletes.

Is it covered under my benefits?

Yes, under physiotherapy.

However, we always advise that our patients check with their service provider first to find out the extent of coverage available.

How do I book a session?

Call us at 780.809.3450 or fill out our online contact form at arcbypivotal.com.

You can also check us out on social media.

contributors Robyn Losh Robyn is a physiotherapist at Pivotal Physiotherapy - Northgate. She was raised in Kelowna, B.C. and moved to Edmonton to complete her BSc at the University of Alberta. During her undergraduate degree, she also completed research involving Leukemia/Hodgkin’s Lymphoma cellular changes. Ultimately, she found herself drawn to physiotherapy because of the direct impact she could have on the lives of others, which is what lead her to completing her Masters of Science in Physical Therapy at the University of Alberta.

Brandon Gruber To me, nothing in this world has the same level of impact on people as food and nutrition. The fascination and passion I have for nutrition, fueled me through a Nutrition major and Dietetic Internship at the University of Alberta. My decision to join Revive Wellness was a no-brainer; I felt I had the ability and supportive environment to maximize my impact on this world.

Melissa Stewart As an Alkaline Nutritionist and Wellness Coach, Raw Food Coach, and Vegan and Vegetarian Nutrition Consultant, Melissa has passionately pursued a life and career towards healing the body naturally. Frustrated with often being sick, yo-yo dieting, and a low immune system, Melissa turned to more natural approaches to health in order to heal herself. Her mission is to coach health conscious clients in weight management and in living healthier lifestyles. Melissa focuses on helping others optimize their health by meeting them where they are and creating an individualized plan that is specific to their needs. By incorporating more whole, plant-based foods, she can help you unlock your body's potential to heal.

June 15, 2019 • 10 AM RE/MAX Field

2 KM Walk • 5 KM Run • 10 KM Run Sign up at:

www.pride.run 8

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JOIN US AT TWO AMAZING EVENTS

Friday, June 21, 2019 Emily Murphy Park

AWESOME SWAG BAG FOR PARTICIPANTS! RunningRoom.com/Solstice5K

Wednesday, July 10, 2019

Join us at all Edmonton Running Room locations!

FREE HAT!

RunningRoom.com/20MinuteChallenge

JOHN FENNELL PHOTOS BY JÉRÉMIE BATTAGLIA 10

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I was originally born in Denver but moved to Calgary right before grade school. I came from a sports family. My dad played on the Edmonton Eskimos and took home some grey cups for the city. At the age of 10, I found the sport of luge at a recruitment camp at Canada Olympic Park. Fast forward 8 years and I am competing at the Olympics in Sochi, Russia. After Sochi, I made the choice to move to Lake Placid, NY and try my hand in the robust American program. Unfortunately, my Olympic dreams fell short in the 2018 Olympic trials. Since then, I have relocated back to Canada and I am finishing my commerce degree in Victoria.

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

When I was training and going to university, I didn’t realize how exhausted I constantly was. That said, I’ve got my sleep schedule back under control. On weekends, I wake up early, make breakfast, and then study.

Since I moved to Vancouver Island, I decided I needed a new hobby. I joined a rowing team when I got there. I’ve been fortunate to be able to row on the water every weekend since September. I genuinely don’t think there's a better way to enjoy nature.

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

Two moments made me proud to wear the maple leaf: 1) My first world championships in Whistler. I got to hold the flag and walk out during the opening ceremonies with my whole team behind me. I think that was the race where I delivered what I felt I’m capable of.

2) The second moment happened completely off the field of play. In the summer of 2014, Team Canada march in the world pride parade in Toronto. I was so proud that I got the invite. At that moment, I truly felt like I was part of Team Canada. Seeing all of the current and retired athletes coming together to make a statement like that makes me so very proud to be a Canadian Olympian. I often refer to that day as the best day I’ve ever had.

6. Where is your dream vacation destination?

I really want to go hiking through Switzerland in the summer. Give me a week, a backpack, and some vague directions-- and I’ll be a happy cat.

7. If we’re buying, you’re having…

Brunch food-- in general. I have spent an irresponsible amount of money on eggs benedict.

This is the first season that I’ve spent in a classroom instead of on the track. I made it to a few races to cheer on my old teammates. In an ideal world, I would love to come back to racing. But, that’s a long road (paved with gaining back 20 lbs of muscle).

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

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

9. What is your favourite TV show?

I oscillate between high energy pop (Kim Petras, Sofi Tukker, and Dua Lipa etc.) to really dramatic show tunes (imagine The Greatest Showman). Just never any country… or metal. I was rarely allowed to play music during team workouts.

Ohhh, I have a few. None of them are stimulating and they’re all pretty shameful. Right now, I would have to say Season 2 of 90 Day Fiancé. My Strange Addiction, Super Size vs Super Skinny are also up there. Pretty much any show on TLC...

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

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

My gym bag is a huge source of stress for me. It’s always a mess. I have yet to find a bag that keeps all my things organized. Maybe it’s me. There’s loose ibuprofen, spilled protein powder, therapy bands, a skipping rope I have used maybe twice, and my comically high-heeled lifting shoes.

Luge is a gravity sport, which meant I had to be heavier than my natural set weight. I raced at +/- 200lbs and I sit naturally around 180lbs. Because I had to lift and eat so much-- I was really put off by the gym. Now that I’m a little removed from training for the Olympics, I see fitness in a different way. I am a huge advocate for functional strength and range of motion. I like anything that challenges my mind-body connection and doesn’t overload the joints. I think rowing has really helped me grow as an athlete.

5. What's your favourite memory about representing Canada in your sport?

I want to travel through Israel. I think it’s such a different part of the world from what I am used to.

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By Emilie Iggiotti

STEPPING INTO YOUR TRUTH

I have never considered myself as a fitness photographer. But, as I noticed I had more and more “fitness” people booking me for photo sessions, I started to think about the correlation between the fitness community and how women are photographed and portrayed.

My Truth in You series started out of love for women. I felt like there were a certain number of women who were not being photographed because they were not fitting into a box that society had defined for them.

Women are photographed when they get engaged, when they get married, when they get pregnant, when they become a mother, and when they get a job and their boss needs a headshot, etc. But what if you are not fitting in any of these “roles”, or what if you are in one of these “roles" but feel out of touch with these stereotypes about what a woman should be and do? Do you become suddenly invisible to society?

The older I get, the more I find myself rejecting society’s representation of beauty in favour of the quiet, unassuming, confident, and profound beauty of a woman who’s truly lived. A woman who’s abandoned the unattainable quest for perfection and surrenders to the joyful beauty that comes with each different age, stage, and experience.

I also had an issue with the unified image of bodies in the media. We have been bombarded for years with images of one type of body and I felt like something was lacking. The way women are portrayed in ads or in boudoir sessions made me feel uncomfortable. Why were all these women photographed essentially for the male gaze when most of the customers are also women?

So when a few of my clients happened to be also involved in the fitness community, I realized there was a change happening there. Finally, there was a space for portraiture which puts women first, which takes the sex12

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ualization of bodies out of the picture (literally and figuratively).

Yes, we all know women are strong and powerful, and they can do amazing things. We all know there are teachers, instructors and role models in the fitness community. But there is still this idea that fitness women should look a certain way.

But the women I photographed for my Truth in You series were all unique and clearly stood strong and said: “this is me, this is who I am, accept me as I am.” They all have different stories, different struggles and all see fitness not as a way to become “perfect" or fit a certain box, but a way to assert themselves and become the best version of themselves.

I asked a few of my clients to tell me what fitness means to them, and how a photo session helped celebrate who they are, unapologetically. I realized these sessions and the photos had nothing to do with “looking perfect” or trying to fit into the beauty standards. It had nothing to do with looking skinny, or looking pretty in photos. But rather, it has everything to do with showing the strength they felt. It was about them stepping into their own truth. It was about self-acceptance, self-love and owning the truth in themselves.

I must say I had the wrong idea of what fitness photos were supposed to be. I thought it was about appearances and unreachable beauty standards. And these women helped me see my own bias, and learn from my own mistakes. It forced me to really check in with myself. To stop doing what society has been doing to women for years, to never put someone in a box and assume I know their story, their truth and the drive behind what they are doing. To always assume that I don’t know and that my job is to document whatever story they want to tell. To always be there when they are ready to step into their truth.

Kara

Our photo session was empowering, and a reminder that fitness is a lifestyle. Fitness is something that we need to remind ourselves that we have a privilege of doing, and that rather than saying I ‘have’ to work out, I’m blessed to say that I can.

The photos represent a reminder that I am uniquely me. That my truth radiates through the confidence and body positivity that is portrayed and behind every smile - "this is me, here I am.”

Dao

To me, fitness is ultimately acquiring a level of health, and to be healthy is to be honest with what makes you happy mentally as well as physically. The portraits from my shoot with Emilie were real, raw, and easy. After all, being yourself shouldn’t be that difficult. Her portraits have depth, evoke emotion, and reveal an inner strength.

Lazina

Fitness is a huge part of my life. Getting to and maintaining a level of fitness that is healthy and sustainable for my lifestyle is what I wanted to celebrate with this shoot. My photos are a great reminder of the strength and positive mindset I now have after overcoming some significant health challenges.

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TESTOSTERONE REPLACEMENT THERAPY FOR MEN

By Dr. Ron Brown - True Balance Longevity Med Spas

Testosterone levels in men undergo a significant decline starting in some cases in the 30’s.

This decline has led to the label of Androgen Deficiency (AD). The decline in testosterone is accompanied by a rise in the hormone estradiol. As men age, they increasingly convert testosterone to estrogen in a process called aromatization. The net effect is a reduction in the overall amount of testosterone relative to estrogen which leads to a variety of unwanted symptoms. These include:

Testosterone can be administered by a topical cream, gel or injection. After more than 10 years of conducting TRT, I prefer the injection form of therapy. I have personally used testosterone for 15 years, initially with cream, but using injections for the last 8 years. A weekly self-administered intramuscular injection can provide reliable blood levels of Free Testosterone. Timing of blood collection is critical to the accuracy of levels and dosing adjustments. This method is cost effective as injectable testosterone has been available for more than 40 years and is • Fatigue/ low energy generic and therefore low in cost.

• Depression

• Weight gain In my opinion, a TRT program should monitor • Poor concentration estradiol levels and the prescription of aro• Reduced sex drive matase blockers, if indicated. TRT should be • Irritability a collaborative effort between the patient and • Loss of muscle mass physician as the physician will ensure proper • Erectile dysfunction levels and ratios of the hormonal treatment

and the patient is responsible for ensuring that More serious metabolic disturbances associatthere is an improvement in symptoms that ed with these declining testosterone levels can prompted the TRT. It can be challenging for occur including increased fat mass, reduced men to be sure there is a benefit to the treatinsulin sensitivity, increased blood sugar levels ment. I will often suggest a trial of TRT disand increased cholesterol and blood lipid abcontinuation once levels of testosterone and normalities. estrogen are optimized. Many men will not be It is still not completely understood how declinsure of a difference in how they feel as levels ing testosterone levels contribute to a rising inare gradually normalized when starting TRT. A cidence of diabetes, heart disease, stroke and stop in the TRT will often remind the man of the metabolic syndrome. It is also not yet known symptoms that had prompted the treatment in what the role of declining testosterone has in the first place. In this way, we can be sure the association with these conditions or if there benefits in symptom reduction outweigh the is just a simple association. It is possible that disadvantages of weekly injections. A return of low testosterone and these diseases are linked symptoms would prompt a restart of the TRT without a direct cause and effect relationship and ensure the patient is certain of the advanand that other factors may be involved. tages for symptom improvement. Men that no tice no difference in symptom control with TRT Part of the difficulty lies in the fact that the should not continue treatment. The health prodefinition of androgen deficiency (AD) is still motion benefits of TRT are still too uncertain to very controversial in medicine. AD can be depromote this treatment other than for sympfined purely in biochemical terms using testostom control. terone levels below the range of normal, or only using signs and symptoms. The problem with There is evidence that restoration of testosterthe first method is that not all men with low one levels in men can reduce the chances of testosterone levels have symptoms. Symptom developing heart disease, stroke and death. A questionnaires may have poor accuracy due to large 2015 study in the European Heart Jourthe non-specific nature of the symptoms assonal provided evidence for a reduction in heart ciated with AD. A combination of the blood tesattacks in men where men’s testosterone levtosterone levels in conjunction with signs and els were returned to the normal range. 80,000 symptoms to establish whether a trial of tesmale veterans with documented low testostertosterone therapy is indicated are necessary one levels were divided in to 3 groups for the greatest interpretation and treatment.

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1. No treatment.

2. Treatment without monitoring testosterone levels.

3. Treatment with monitoring of testosterone levels to ensure normalization.

Treatment group 3 showed the greatest benefit for treatment. In this group, there was a 24% reduction in heart attack, 36% reduction in risk of stroke and 56% reduction in the risk of all cause death. This study gives reassurance that TRT does not increase the risk of cardiovascular disease. It is important to realize that these study outcomes are not frequent and use of percentages to document reduction can overstate the overall benefit. I do not believe the evidence is sufficient to warrant promotion of TRT to reduce cardiovascular disease. It does give me comfort to support the belief that I am not increasing the risk of heart disease while improving the overall quality of life for patients.

Previously, TRT has been thought to be a potential cause of prostate cancer. This belief in medicine has always been strong and deeply rooted. Dr. Abraham Morgentaler, a urologist at Harvard Medical School, wrote an excellent book on the subject of TRT and prostate cancer - ‘Testosterone For Life’. It is humorous and insightful and debunks many of the myths surrounding TRT and prostate cancer. Dr. Morgentaler found low testosterone to be a significant risk factor for the development of prostate cancer and the evidence clearly shows that TRT is safe for the prostate gland.

In summary, TRT can improve the symptoms associated with andropause such as fatigue, depression, poor concentration and erectile dysfunction. I believe that a TRT program should be conducted with medical supervision and monitored with blood levels of testosterone and estradiol. TRT administered in this fashion can often improve the quality of life of men as they age.

Twist & Shout

Paloff press (anti-rotation) //

Start with your feet just inside of shoulder width. Set up with a band providing lateral resistance and hold the band with both hands at the level of your belly button. Press the band straight forward to lock out your elbows without rotating your torso. Maintain midline stability and don’t let the band pull you to the side! To increase the difficulty, narrow your stance or try standing on just one leg.

When we are treating an injury in the clinic, we always try to determine the root cause of the problem.

As with most fit people that are reading this magazine, we then try to find a possible gap in their training. A common theme is often – lack of rotational stability through the low back.

How often do we get out of bed by sitting straight up from lying flat on our backs? How often do we pick up groceries, equal weight in both hands with perfect deadlift form? How often do we travel in a perfect straight line while playing hockey, basketball or soccer?

The answer is never! There are often lateral or rotational components to regular movements which can be easily missed in our regular training and this can lead to injury, or poor performance. Strengthening these movement patterns with adequate core activation while maintaining a neutral spine is crucial for every athlete regardless of sport or activity.

Check out the exercises below to help improve your core’s efficiency and resilience with rotational and lateral movements! Try each movement with 3 sets of 5-10 reps on each side.

Side plank with leg lift and/or rotation //

Set up laying on your side with your weight on your elbow and knee. Lift your top leg straight up, and hold for 5 seconds.

To increase difficulty, add some weight with a dumbbell or kettlebell to work on rotation using your top arm.

7 8 0 - 4 5 5 - 5 06 8 / / www.opt i m i z eph ys io . c o m mob i l i ze • s t a bi l i z e • opt i m i z e

Kettlebell marching // Holding a kettlebell in one hand stand

up nice and tall and maintain midline stability (don’t lean to one side). Bring one knee up towards your chest to 90 degrees or more and squeeze your hip flexor in the front of your hip as you lift. At the same time contract your glute on your standing leg. Hold this position for 5 seconds, then switch legs to create a marching type movement. To increase difficulty, increase the weight of the kettlebell.

PHOTOS BY DES ILES

An Edmonton Love Story

Nearly three years after meeting on Tinder, Mike Chalut and Tyler Freebairn finally got serious about their dating life. Officially together for just over a year these two come from very different worlds but have found true love in our city of Edmonton and are proud to call it home.

Mike Chalut is a Canadian TV/Radio Personality who moved to Edmonton four years ago to host both City TV and 91.7 Kiss FM with his fabulous co-star at the time Helena Schaper. When their show was cancelled last May due to budget cuts, Mike wasn’t so quick to moving back home to Toronto because his heart and home was here with his new co-star in life Tyler Freebairn. Tyler was born and raised here in Edmonton is part of the GO AUTO Family .... rumor has it Tyler has the ability to get you a new car for almost FREE ... right Tyler? Calling Edmonton home, these two have started a marketing and event planning company called the MITY (Mi•Tee) GROUP helping start-ups and not for profits have a voice.... loud and proud in the YEG! What is it like being active members of the LGBTQ2S Community in our ever growing world class city? We sat down with Mike and Tyler for a real heart to heart.......

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For Tyler, coming out was probably the most common way now a days, He took the millennial route and ran straight to Facebook.

“I was basically so tired of living a lie, so I picked up my phone and was like why not make all 500 plus people aware. I changed my status to “in a relationship” to my then ex and it was history,” he says.

Tyler grew up at the time in a household were being gay was not in favor. His parents always gave him all the care and support he needed which was fantastic but being gay wasn’t really what they wanted for him. He became more open with his family after they saw him happy and in love and they slowly opened up more. Once they met Mike it was a completed shift with his parents.

“Tell me so I can tell you ...

that I LOVE YOU.” These life changing words from Mike Chalut Sr about 20 years ago when Mike Jr. was struggling not only with his identity but also with drugs and alcohol to find his place in the world. Since that day, father and son have used his media platform to spread the message that EVERYBODY is A SOMEBODY! I am sure you have heard Mike’s dad on the airwaves or seen him on Mike’s Instagram stories.

Mike and Tyler have different memories on how they first met.

“I just got out of a bad relationship with my partner in Vegas and my friend Tyler told me to try Tinder,” recalls Tyler. “I was very hesitant at first, but he helped me set it up and I gave it a chance.”

After talking to a number of the not so “crème de la crème” of guys, he came across Mike. In his display picture Mike was in a metallic pink jacket and Tyler was thinking “oh boy he’s going to be EXTRA, EXTRA read all about it.” They chatted and shared a few messages back and forth before the Tinder trolls ruined it and Tyler deleted the app.

Fast forward two days later and Tyler went to Evolution Wonderlounge and by chance ran into Mike. The first thing he heard from him was “OMG you blocked me on Tinder.” After explaining the situation with the duds he had met and deleting the app their night went well.

“He bought me my first tequila sunrise and I chugged it down before we exchanged numbers and I gave him a kiss and ran off…it was a true Cinderella moment,” says Tyler.

Mike and Tyler maintained a fabulous friendship for two years after that not jumping into a relationship because Tyler felt he was in shape ready to date. He needed to figure out his life before he could include someone else into the mix.

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S pring hassprun

Join us for healthy,

Plant-Based food to kick off your summer right!

In December 2017, Tyler sent Mike a text wanting to explore a relationship and it was history after that. “We mesh so well, and I get to date my best friend!!!!!

Who wouldn’t want that? I have finally found my prince charming, now I know how Carrie Bradshaw felt in “Sex in the City”. He’s my Mr.Big.” Mike remembers things similarly in terms of the timeline with the exception of one main thing.

“Oh boy did I chase him!!! I didn’t give up!”

He remembers the first time he looked into Tyler’s eyes. He knew right then that Tyler was the one he was looking for his entire life. It was well worth the twoyear chase as he found his best friend.

His family loves him and whenever they walk into a room together, hand in hand, everything in the world makes sense.

Aristotle Power Bowl with Carrot Keftedes

10316 Jasper Ave., Edmonton, Alberta T5J 1Y7

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“It took me until I was 39 to find the man of my dreams,” says Mike. “If you are looking for love ... DONT EVER GIVE UP!” From the moment Tyler met his “hunk of burning love” Mike has instilled in him the importance of fitness. Tyler was into staying in shape, but it was always on the back burner for him. He worked out weekly but was never a workout planner. Being with Mike pushed him to fall

in love with fitness and make it a priority. When they first started dating Mike bought Tyler a monthly yoga membership and they did that together.

“Wow is yoga amazing for your mental state and to build your relationship as a couple,” says Tyler. “We love holding hands during the practice.

They work out at least four times a week at the gym and have so much fun in the gym together and love to motivate each other and push each other to get the results they want.

“The fitness community here is amazing,” says Mike. “Yoga helps to clear my mind and raise my soul, while Champs Boxing allows him to knock out negativity. Orange Theory is his Church, GoodLife in the Brewery District to people watch, and Oxygen Fitness in Terwillegar to get his ass served on a platter!

If you see me dragging Tyler by his lips don’t be alarmed, we are just late for a class!”

To some, cosmetic surgery carries with it negative connotations and the use of treatments to make oneself look better is just superficial nonsense. To others, these treatments help their mental health and if you can make yourself look and feel better through fitness, why not include injections to remove wrinkles and improve your confidence.

“Botox is honestly my bestie,” says Tyler. He has been the poster child of cosmetic fillers since he was 18. He has always had harsh lines on his forehead due to genetics and when he heard of Botox, he decided to give it a try.

The amount of confidence he gained from it is incredible and he will never live without it. He also credits lip fillers as an important factor to his overall appearance. Born with thinner lips, he feels that having that procedure done has sky rocketed his confidence. I “If your appearance is not how you want it and if fillers will help your mental state then get her done. At the end of the day it’s your body and your choice. The rule to this is to not go overboard, less is always more when it comes to any fillers.”

For Mike, the feeling is the same. “Do what makes you feel good! Life is too short not to be happy so if you want lips like Angelina Jolie .... DO IT DO WHAT MAKES YOU HAPPY!” To those who call Edmonton home, we see it as a wonderful, breath taking in the city, and the people are kind and genuine. There is so much to do in this city and it’s not a nonstop hustle here like it is in Toronto or Vancouver.

with their kids, teaching them that being gay is okay.

“My beyond favorite event during Pride Week is the brunch at Central Social Hall for their “Diva Brunch”. It’s the best brunch, I brought my mom and my sister last year and they loved it. Not to mention my hunk of burning love was hosting.”

Mike is thrilled that he and Tyler will be hosting the Annual PRIDE RUN taking place on JUNE 15th .. Register today .. EVERYONE with PRIDE in their heart is welcome!

Mike has been fortunate to work in the TV and Radio world for 20 years. The stage is home for him and after their show was cancelled last year, he had a 6 month non-compete clause in his contract and now that this is up, he is looking for the next opportunity.

“What I have learned during this time off is that a new show has to best represent me and my morals and values. I am a very proud, happy member of the LGBTQ2S community, and I will always be loud and proud .... no network will change us ... we as a community will rise together and always celebrate ONE LOVE!

“We lately have been on the lookout for great dinning hot spots in Edmonton because we are the biggest foodies,” says Tyler. “There are a lot of great little hidden gems here in Edmonton”.

Mike too has taken to his adopted city. He loves the people and the fact when you want to cross the street everyone stops their car, smiles and sends you on your way.

“This city is BOOMING and there is so much opportunity to try new things! I got my driver’s license here at the age of 39 ... God Bless you Edmonton! If you need a ride ... call me!”

Case in point for the pair is Edmonton Pride Festival. Both Mike and Tyler love a good party and love the fact that during Pride Week you get to celebrate equality. They love meeting the people and hearing their stories and have made a lot of friends from it.

One of the most magical moments of Pride for them is seeing families, straight or gay,

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Level-up your camp-cooking game this summer

BY JAMES SCHUTZ, Director of Marketing, Campers Village

Camp food. It doesn’t have to be all half-burnt-half-raw smokies and jumbo bags of Doritos. With a little pre-planning and prep before you leave, you can graduate from hot-dog hoser to outdoor Jamie Oliver this summer.

At home, I’m a bit of a food nerd. When I have time, I like to cook simple but delicious meals for my family. Sous-vide steak, smoked ribs, cedar-plank salmon, and mushroom risotto are some of our favourites.

When we’re camping, we want to continue to eat well, and nutritiously, but we don’t want to fuss or spend hours cooking, and we certainly don’t take the smoker or sous-vide device with us (although an argument could be made for the sous-vide, if your campsite has reliable power.

Hmmm…).

Planning pays big dividends The more you do in your kitchen before you leave, the less you have to do at the campsite. More time for trails, sun, beer and campfires! This prep can take a few forms, like marinating your proteins in simple oil-acidherb mixtures (think olive oil, lemon and dill for fish; and oil, balsamic vinegar, basil and thyme for steak or tofu); or cutting veggies and meat up ahead of time and storing in plastic bags. You can even cook entire one-pot meals like chili or jambalaya ahead of time and freeze it in Tupperware or sturdy sealable bags.

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PRO TIP Plan your frozen meals for day two or three, and it helps cool your cooler without having to give up as much precious space to ice or cooler packs.

(Cast)Iron-Man, or Woman, to the rescue!

I can’t say enough about how cast-iron can change your camp cooking life. It’s heavy, yes, but when you’re car camping, who cares?

Set yourself up with a good cast iron skillet, a Dutch oven, and a double-pie iron and you can cook pretty much anything – on a stove, a grill, or right on top of (or in!) the campfire. There’s something seriously satisfying about cooking an entire meal using the camp fire as your only heat source. And don’t get me started on the pie iron! With the double-wide, you can cook a surprising array of items.

Grilled cheese and fruit pies, of course, but also sausages, eggs & hash browns, calzones, steak, fish, s’mores and even scones! Our family had the most amazing raspberry and white chocolate scones fresh from the fire for breakfast a couple years back (you can mix all your dry ingredients before you leave, add the raspberries and wet ingredients just prior to cooking). It was heavenly.

Let’s talk about lunch When I’m camping, I like to be busy and active for most of the day – either hiking or running trails, or paddling on the water. I’m less worried about elaborate, tasty meals, and tend to focus on packable foods with the right nutrition and enough calories to get me through the day.

Sandwiches and wraps are an easy stand-by, and good ol’ PB&J is one of the best for the trails.

You can also pre-cook your favourite taco or wrap fillings at home and just scoop some into the pie iron (or skillet) throw it on the fire to warm up while you open a beer and kick off your hiking boots, then throw it into a tortilla a couple minutes later for a quick and tasty post-adventure meal with almost zero clean up required.

PRO TIP

Spread some nut butter on both slices of bread and then add the jam to avoid soggy bread; pack your sandwiches in the top lid compartment of your backpack, and try different nut butters like almond or cashew, or add bananas for a new twist.

It can be hard to get enough veggies when camping, especially mid-day on the trail. Hummus and raw veggies is a good bet as the hummus is nutrient-dense and won’t spoil if unrefrigerated for a few hours. Choose bruise-resistant veggies like carrots, peppers and sugar-snap peas, and you’re golden. Consider making some homemade granola bars or power cookies for an on-the-go energy boost, or find some healthy pre-made bars like Picky or Pro-Bar.

More camp-cooking tips: • Squeeze bottles! Oil, dressings, pancake batter, even eggs work great in sealable squeeze bottles (old condiment bottles or even disposable water bottles will do). It makes cooking and clean up way easier.

• Bring some basic spices with you. Consider: salt, pepper, cumin, basil, thyme, oregano, garlic powder, curry powder, dill, sugar.

• Always bring a supply of aluminum foil.

• Use lids when using a skillet or Dutch to prevent splatters and spills (they can attract wildlife).

• Always lock your food up in your car. Read and follow your campsite’s food and wildlife safety precautions.

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Canada’s New Food Guide: A Step in the Right Direction

BY BRANDON GRUBER Registered Dietitian – Revive Wellness

In January, Canada released part one of the new Food Guide along with new Dietary Guidelines. As with anything new, the public has had many questions after the release of these new recommendations.

My goal is to provide some clarity on what the new Canada Food Guide is suggesting you do regarding your diet, and ultimately your nutrition and health. This article contains some of the major changes and updates that I have found most notable.

lack of direction in terms of amounts or serving sizes for different foods, but there is so much diversity within the variables of age and gender that it is impossible to capture the needs of everyone on a national-level resource. Any attempt to do so would lead to an even more complicated resource instead of what we see today, which is much simpler and more concise. Individualization beyond what the new Food Guide can provide is something better kept to personal intuition or a counseling session with a Registered Dietitian.

Re-Categorization of Food Groups

Use of a Balanced Plate

Contrary to popular belief, “dairy and alternatives” are not eliminated from the Food Guide.

These foods are simply grouped together in a category named “Protein Foods”. This category captures various foods that significantly contribute to protein intake. There are several reasons for this change, including the exclusion of industry influence from the process of creating these resources.

There have also been some smaller changes made including the removal of fruit juice as an equivalent to fruit and an emphasis of water as the drink of choice instead of fluid milk.

The recommendations also indicate plants as being the protein food of choice. While one may believe this is an effort to sway Canadians toward a vegan or plant-based diet, this recommendation is completely evidence-based.

Movement Away from Serving Recommendations

I commend Health Canada for having the confidence to move away from suggesting people (of a certain gender and age) require specific serving amounts of the different food groups.

Understandably, it may be frustrating to have a 22

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The main graphic for the new Food Guide is a balanced plate. What I enjoy about this visual is its level of simplicity and practicality: as many of us enjoy our meals on plates, the plate is a relatable and relevant surface for comparison of food group proportions. For individuals who struggle with fractions and graphs, there is a clear connection between what is seen in the graphic and how to build your own balanced plate. A balanced plate includes vegetables/ fruits taking up half of a plate, protein foods taking quarter, and whole grains completing the final quarter of the plate. When making a mixed dish, such as a casserole or stir-fry, it may seem more difficult to follow these new recommendations. However, you can apply the balanced plate concept to your recipe. Make your recipe approximately half vegetables/ fruits, a quarter protein food, and a quarter whole grains.

One critique I have of the new food categories is some of the foods in the vegetables/fruits segment are nutritionally closer to whole grains.

Foods, like potatoes or beets, are starchier and are digested by the body in a similar way to whole grains. Evidently, the line must be drawn

somewhere to distinguish the different food groups. This only strengthens the value that a Registered Dietitian can provide in guiding individuals.

Emphasis on the Food Environment

More so now than ever before, there is an increased focus on overall food enjoyment, cooking more meals, and sharing meals with others. As a collective, those within the field of nutrition spend so much time debating what the best foods are to eat, we sometimes forget about the social and psychological aspects of food. These aspects are of equal if not more importance to the nutritional aspect of food. You could be eating the healthiest food you can find, but if you are not happy with the choices you make, the food you are eating, and lack connection to what you are putting in your body, it can negatively impact your mental health in the long term. When all aspects of your food environment are working in harmony, this is where healthfulness can blossom, and I think the new Food Guide & Dietary Guidelines communicate that well!

Where to Go from Here

It is important to realize that while Health Canada can provide many recommendations as to what makes up healthy diet, health grows quicker when an individual takes the reigns of their own health, including their diet. I believe this one of the key messages that Health Canada was conveying with the updated Food Guide & Dietary Recommendations. They provided direction on the groups of foods that should make up our meals and a rough idea of the proportions we should include of each food group.

They gave us more power to make daily choices which positively impact our own lives—what health and wellness should be all about!

Y D O B TI BEACH

AN

T U O K R O W UPIDO

BY CLINT C nd Training d Nutrition a e iz Synchron

JEFF PHOTOS BY

OGRAPHY KELLY PHOT

My name is Clint Cupido and I’m the owner of Synchronized Nutrition and Training. I’ve been in the fitness industry for 17 years and in that time have seen a lot of great concepts, innovations and training methodologies come and go, and while this industry is constantly evolving some old habits refuse to die.

I am all for looking good and having a sculptured muscular body, but all that muscle is useless if with every step you feel like you’re going to pull a hamstring or throw your back out!

Having a well-rounded program is imperative for not only looking good, but also to ensure that that game of beach volley ball doesn’t end with you injured on the side lines watching in pain.

I have a list of 5 exercises that will ensure you’re moving and feeling like an athlete.

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Push up into corkscrews Perform a push up either from your knees or if you can do the regular version. When you reach full extension thread 1 leg under your body, keeping it off the floor, and lift the opposite arm off the floor, rotate the upper body and open your chest.

Repeat this process on the other side.

This exercise incorporates a basic bodyweight movement like the push up, but it also involves trunk rotation and shoulder stability making it functionally amazing.

1 leg RDL into a skater stride Standing on 1 leg perform a hip hinge by bending from the waist and keeping your back in a neutral position. Keep your supporting leg slightly bent, but do not squat, you should feel your hamstring stretch as you descend into the movement.

Stand back up by squeezing your glutes and maintaining neutral spine, once you have reached full extension bend your knee and load your supporting leg. Explosively hop onto your other leg and repeat the process on that side This is a great lower body exercise that implements a variety principle namely, eccentric contraction (lengthening of the muscle), concentric contraction (shortening of the muscle), stability and explosive power. Amazing overall lower body movement.

Overhead Med ball slams Use a medium to heavy medicine ball, raise it above your head and slam it as hard as you can into the floor. Using proper squat ad lifting form repeat this process for a desired amount of reps.

You want a simple exercise to increase explosive power? This is your move! Simple, effective, challenging and will leave you breathless.

Chin ups/pull up Find a chin up/pull bar and use an underhand grip that is a little wider than shoulder width apart. Pull yourself up to the bar by squeezing your shoulder blades together and keeping your chest high.

This the king of bodyweight strength exercises try switching your grip from underhand to overhand from time to time and targeting different areas of your back and including your biceps into the movement.

DB thrusters Grab a dumbbell in each and start with them resting on your shoulders. Proceed down into a squat trying to go deep enough so that your hips pass you knees. Explosively stand back up and drive the dumbbells above your head.

A full body movement where your upper and lower body will have to work together to get that weight above your head.

Incorporating squats and shoulder press into one smooth move, this should be a staple in your functional program.

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A lot of men are afraid of cosmetic procedures because they fear that it will make them look feminine. This is why a lot of them shy away from cosmetic filler. There are however more masculine techniques out there that can help you to look younger with ease. The key is to use a much lesser amount as this can give you a very natural undertone. It can also be used to create a very youthful look as well. If you use the treatment around the eyes then this will prevent dark circles and it will also stop you from having that “tired” look.

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More men are now opting for laser hair removal now when compared to ever before. The treatment began for women who had leg hair, but men opt to have it done on their ears, between their eyebrows and even on their back. It is also possible for you to have it done on your chest as well. The technology for hair removal has really advanced over the years and there are many alternatives for you to choose from as well. If your hair is not black however then you may have a problem getting this done, so do keep that in mind.

So, there are many options available if you want to get a procedure done and you would be surprised at how easy it is for you to get the perfect body and without any compromise.

Book Your Free Consultation With Us Today

Dr. Rao will take the time to listen to your concerns and create a treatment plan tailored to suit your goals, skin, and budget. Contact us today at 780-437-7189 or by email at info@raoderm.com

Get In The Game Are you having a tough time balancing your love for video games with the maintenance of your health and fitness? We all enjoy escaping into a video game every once in-awhile. but for some of us this escape has separated us from the real world and is now leading to some negative health effects.

We are certainly not suggesting that you have to toss your PlayStation out the window to preserve your health! There is a long list of benefits found to be a result of video game use, including: improved coordination, improved attention and concentration, improved processing speed in the brain, enhanced memory and problem-solving skills, and even the improvement in social skills with some games!

Now before you read this and go full-tilt into a full evening of Fortnite in an effort to improve your problem-solving skills for that big project you have due on Monday, it’s time to remember what Mom always said.

“Everything in moderation.”

BY LUC MERCIER Body Architects PHOTOS BY JEFF KELLY PHOTOGRAPHY

As usual, Mom was right. Balancing video games with healthy fitness and nutrition habits is the key to getting all of the benefits out of gaming, without any of the consequences that arise from video game addiction (obesity, depression, struggle maintaining relationships, poor daily performance, and decreased quality of sleep.)

But don’t you worry! We’ve come up with an easy little fitness program that can be done from the comfort of your living room and are paired with some nutrition and health strategies that will have you optimizing your well-being with the best of both worlds!

Our suggestion is that you incorporate 3 sets of this quick bodyweight circuit into a routine prior to sitting down for a gaming session.

Bodyweight Squat

(x20 repetitions)

The squat is one of our most functional movements as human beings and is the first movement pattern we address at Body Architects. If you struggle to perform a full-depth squat without lifting your heels off the ground, then it is time to PRACTICE! You’ll see that in the photos Luc first establishes correct posture and foot position before establishing external rotation torque between his feet and the floor, driving his knees laterally, and squeezing his butt real tight! As he begins to lower himself to the floor, Luc continues to maintain the same muscle engagement and not allow himself to shift his weight into his toes. When he has reached full depth (without sacrificing body control) he drives through his feet and returns to a full standing position. This is one repetition.

If you struggle with the squat, you can scale the movement down by using the inside of a doorframe for support!

Push Up

(x10 repetitions)

Just like the squat, the push up is a fundamental favorite that everyone should have in their tool belt!

Begin in the High Plank position as shown. Before beginning the push up, establish external rotation torque, this time between your hands and the floor. This will lock your shoulders into a stable position. As Luc begins his push up, he focuses on maintaining torque through his hands, maintaining a tight core, and aligning his elbows approximately 45 degrees from his torso. At full depth he drives through his hands (keeping that tight core) and returns to the starting position for 1 repetition!

To scale back the push up, do not brace from your knees! When we brace from our knees, we lose out on important core control involved in the push up and we get that much farther away from those beach abs. Instead, Brace your hands on an elevated surface like a couch, stairs, or sturdy railing!

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Single Leg Romanian Deadlift

(x10 repetitions/leg)

We love teaching this move at BA because of its multiple benefits on hinge control, posterior chain activation, hip control, and core strength!

Balance yourself on one leg with the knee only slightly bent (easiest when on a hard surface). With your core and shoulders locked into a stable position, hinge forward at the hip of your stance leg while extending your free leg toward the wall behind you. Free coaching cue, pointing the toes of your free leg toward the floor will help you to maintain square hips throughout the hinge! When you feel the hamstring of your stance leg tighten up this is your end range of motion, squeeze your butt as you push your hips forward to return to a standing position! 1/10 reps done!

Scale this move back by using the inside of your doorframe again for balance as you lower yourself toward the floor.

W-Y Superman

(x10 repetitions)

Looks easy… but you’ll see ;) Great move to work on posterior shoulder control and improve posture!

Start with your chest on the floor, arms out to the side to form a W. Begin this move by pulling your shoulder blades together and lifting your arms and hands off of the ground, pushing your knuckles toward the ceiling (keep your feet in contact with the floor for now). Hold this position for 3-5 seconds before extending your arms straight overhead into a Y shape. Imagine reaching for the wall in front of you while still squeezing your shoulder blades together. Hold the Y for another 3-5 seconds before returning to the W and starting again! This is one repetition.

Scale this move back by taking a quick 3-5 second rest between each rep. As you get better, aim to get through all 10 reps without allowing your arms to fall!

NUTRITION AND LIFESTYLE STRATEGIES • The Canadian 24-Hour Movement & Activity Guidelines recommend that adults aged 18-64 include a minimum of 2 days involving exercises that incorporate muscle and bone strengthening, in addition to 150min of moderate to vigorous activity each week. This circuit is a terrific tool to easily involve some bodyweight strengthening exercises and movement into your weekly routine. However, we would also suggest that you adopt resistance training into your weekly schedule! This can be done with the weights gathering dust in your basement, or by

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reaching out to a local trainer for some support in coaching you through effective movement or developing you a full online program that can be done at home!

• Limit your screen time if possible, to 2-3 hours maximum each day. Or invest in blue-light reflective glasses!

• Have a screen time curfew 1-2 hours before you go to bed to improve the quality of your sleep.

• Incorporate healthy nutrition habits into your daily routine such as intermittent fasting, daily greens, a morning smoothie loaded with nutrient-dense goodies (blueberries, blackberries, MCT oil, almond milk, greens, flaxseed, etc.) and so many more options that are available to keep you living longer and happier!

The Rise of Canadian Tennis

By TJ Sadler

Let’s face it. The weather in Canada has never been conducive to playing tennis outdoors. As a kid, I waited patiently for the snow to melt off the outdoor rink that doubled as a tennis court each spring.

I’d often bring a shovel with me to clear a space beside the court where there was a hitting wall with a line painted on it to represent the height of the net just so I could get a jump start on the season. I dreamed of playing against McEnroe and my idol Lendl and the only person close to a Canadian player worth cheering for was our local tennis pro who would sometimes come out to hit with me (probably when he was tired of having me hangout in the clubhouse watching tennis on TV).

Kids are the same today. If they’re not into hockey or skiing and love picking up a racquet, they are outdoors at those same outdoor rinks or tennis courts waiting for the snow to melt so they can pretend to be their favourite tennis stars.

The difference today is that they don’t need to look up to the stars from another country. They can now pretend to be their idols from right here in Canada.

Tennis in Canada has taken off dramatically over the past decade. It all began with the rise of superstar Milos Raonic in 2011 when he made it all the way to the fourth round of the Australian Open as a qualifier.

With his monster serve (only bettered by John Isner in terms of speed) Raonic quickly shot up the rankings to reach as high as number 3 in the world in 2016. His win at Wimbledon in the semi-finals 30

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that year over arguably the world’s best male tennis player of all time Roger Federer was the stuff of legends for Canadian tennis fans and was only prevented from claiming the most coveted prize in tennis by Andy Murray in the finals.

Not to be outdone by her male counterpart, Genie Bouchard had a breakout season in 2014 where she reached the semi-finals at both the Australian and French Open before making it all the way to the finals at Wimbledon. I still remember that game as we held a “Breakfast at Wimbledon” event at the Hotel MacDonald early that Sunday morning only to watch Genie lose in straight sets to Petra Kvitová. Unfortunately for Genie, she hasn’t been able to recapture her play from 2014 falling out of the top 50.

The best part for Canadian tennis fans has not been merely having players from Canada to cheer for.

It’s also been about the attention tennis has finally received in the country. In record numbers, Canadian kids are playing tennis — and the rise in participation rates just happens to coincide with breakthrough performances by Raonic and Bouchard on the world stage.

According to Tennis Canada, 161,000 boys and girls under the age of 12 played tennis on a frequent basis in 2016 — meaning at least once a week over an eightweek season. That number represents an 8% increase from 2015 and a 23% jump from 2014.

“It’s also globally a golden era of

tennis with Serena Williams hitting milestones — Roger Federer, Rafael Nadal, Novak Djokovic, Andy Murray, Maria Sharapova,” says Hatem McDadi, senior vice-president of tennis development for Tennis Canada. “There’s been tremendous excitement at the highest level and interest in the sport.

And that’s translated to families and kids at the grassroots.”

Development dollars from corporate sponsorship and government funding has helped many of these young players develop their potential at home. A new crop of players is starting to make a name for themselves proving that tennis is here to stay in Canada and that Raonic and Bouchard weren’t one hit wonders.

19-year-old Dennis Shapovalov recently cracked into the top 20 and while he is still trailing Raonic in points and achievement in tournament finishes, this young player has all the talent needed to be inside the top 10. His style of play is reminiscent of Andre Agassi with an all-out attitude and risk-taking game play that makes his matches exciting to watch. Edmontonians we’re fortunate to catch a glimpse of this star at the Davis Cup matches against India in 2018 when he had yet to crack the top 50.

“Denis truly captured the hearts of Canadian sports fans this year, and it has been a joy to watch him grow into a budding star,” said Michael Downey, president and CEO, Tennis Canada. “He has the spirit, desire, and work ethic to be among

the elite athletes in our sport and we look forward to seeing what’s next for him.”

Félix Auger-Aliassime is just a year younger than Shapovalov and poised to do as well, if not better than his compatriot. Currently ranked number 33 in the world, Auger-Aliassime has a lot of development still ahead of him and you can still see this in his play but if the start of 2019 is any indication of where his play is going, it’s looking like it will be a great year for him. He recently made the semi-finals in Miami before falling to American John Isner.

Probably the most surprising has been the play of Bianca Andreescu. Perhaps it’s due to the shadow cast by all the attention on the play of Bouchard over the past four years (both good and bad) but it has been a blessing in disguise for Bianca. Without the spotlight and pressure to perform by the fans and the media, she has been able to develop her play shooting up to number 23 in the world after winning the Indian Wells tournament in March over world number 4 Angelique Kerber.

Like Gretzky for my generation and McDavid of todays, most of us will never reach the same skill level that they have. The same can be said of players like Raonic for today’s tennis plating youth, but he serves as a role model for any Canadian kid with a dream of playing tennis.

The future looks bright Canada.

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Our programs are tailored to meet your individual needs and can be customized to suit your budget, goals or maybe you would like to train with a significant other. Whatever it is we’ve got you covered!

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STILL A CITY OF CHAMPIONS We may no longer showcase to those entering Edmonton via the QE2 that we are a “City of Champions”, but we well and truly are. And while you might assume that national and international level athletes reside in typical athlete centers like Vancouver or Toronto, you’ll be proud to know that Edmonton is home to many women who rank among the best in Canada and the World, on bikes.

for their successes, they also lead very normal lives, crave all sorts of non-training-friendly calories, experience everyday challenges and frustrations, and consider themselves just as normal as you and me. Each of these normal women, with extraordinary achievements, are some of YEG’s most humble and kind citizens who simply want to encourage other women to set extraordinary goals for themselves.

Podium success of this calibre sounds reserved for those in the 10,000 training hour category, or at the very least for those who live and breathe nothing other than cycling - but that just isn’t the case. While each of these women have worked hard

While their achievements are impressive, their motivations are more so. None are known to toot their own horns, so we thought we’d do some of it for them.

Here’s what makes our YEG (and honorary YEG) women so normally-awesome:

Caitlin Callaghan Newer to racing than many of her competitors, Caitlin’s recent success demonstrates her flexibility and managing training around full-time permanent nights and oncall hours as an RN. With every medal color on her mantel, Caitlin’s accomplishments in 2017 and 2018 are impressive: Gold (2017) and Bronze (2018) in the Canadian National Cyclocross Master A Championships, silver in the 2018 Canadian National Mountain Bike Master A Championships, and 4th in the Pan American Cyclocross Master A Championships.

As a Critical Care Nurse, Caitlin doesn’t take her health for granted. She has seen physical abilities taken away from patients in a blink of an eye, or in contrast, from years of unhealthy living, and is so appreciative for her ‘healthy engine’ that she is motivated to see how high she can rev it! Training around shift work has been challenging (she worked permanent night shifts for 8 years) but cycling (and now cross-country skiing) are her outlets for the stresses of the job. Everything she has experienced (and some things she wishes she could unexperience) has made every second on the bike feel like a gift. And racing is just the icing on top of it all.

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Devaney Collier You may not think that success on the world Track stage at a young age comes to normal types, but through all of her training and accomplishments Devaney has considered herself nothing more than just a normal person who works hard. Occupying the first and third podium steps at World Cup, Pan-American Championships and Japan Cup team track events in 2017 & 2018 Devaney has tasted international racing success and is looking forward to building on these successes in the coming season.

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For her, sport is a form of self expression. Some people paint, some play an instrument, some write, and she rides bikes. Fast. But what she doesn’t do is run, at all. A 200km bike ride is just another training day, but ask her to run 200m and she’s on the ground. Her advice: “just believe that every day makes a difference, even when you don’t see the results as quickly as you’d like. I promise, you’ll get there”.

If I didn’t know Sarah so well, her stellar success in just her second season of cyclocross racing might seem akin to beginner’s luck, but having witnessed her skill, hard work, and dedication I know that her achievements are anything but. Having monopolized podium spots in every Alberta race this cyclocross season, Sarah’s first place success in both the 2018 Pan American and Canadian National Cyclocross Master A Championships didn’t surprise many, and certainly thrilled those cheering for her from home.

Motivated to work hard to achieve her goals by the pure joy of exercising, and if she’s honest also by her love of guilt-free dark beer and chocolate, Sarah is known in the YEG cycling circle for traveling with her own cheering squad - her 3 ½ year old twin girls. She’s the first to assure you that she’s a very normal person who struggles to squeeze in workouts while juggling two small children with the help of her supportive husband. She also might have to ask you to help her find her wallet/phone/ keys…like many, she can’t seem to keep track of those pesky items!

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Sarah Gilchrist

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sweat, lifestyle, monthly subscriptions + events

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Bridget Linder Entering a Masters Cyclocross World Championship, as a self-titled ‘milk factory’ with a 6-month old baby sounds like a normal decision, right? Even Bridget didn’t think so, but having just moved from Alberta to Germany, only 2.5 hours from the championship race course in Switzerland, she couldn’t pass up the chance to throw her seemingly unfit hat in the ring.

With a long list of racing endeavors and success in Canada, her World Championship win perfectly demonstrates that sometimes all you have to do to win is start! As the only one to finish in her age category, she took the top step and title of Masters World Champion. And while she doesn’t necessarily see this as a major achievement, she does feel good knowing she put in her best effort at the time. She remains motivated by her desire for her boys to know that women are strong and can have the same competitive spirit as men and she is the first to admit that the struggle of juggling an active family, work, a love of beer and sweets, and training is real.

Even if you don’t think you are fit/strong/fast/whatever enough just show up - you never know what might happen!

Sidney McGill If there’s someone up and coming to watch on knobby tires, it’s Sidney McGill. Barely out of high school, Sidney’s national and world cup achievements are a testament to the calibre of junior athletes that YEG develops. The top podium step is a familiar place for Sidney, standing there for the 2015 Canadian Mountain Bike Championships (U17), 2016 Canadian Cyclocross Championships and Mont Tremblant Canada Cup, and 2016 and 2017 Pro XCT - Missoula XCO. Internationally she took 4th in the PanAm Continental Cyclocross Championships.

Motivated simply by her love for cycling, she always looks forward to getting out on her mountain or cyclocross bikes with good company. And while her preference is for muddy and/or technical terrain, last year in the span of 4 months she broke both her wrists and dislocated both shoulders in 3 different crashes! Goes to show that even the experienced crash sometimes!

Kelsey Mitchell Given her recent achievements it is hard to believe Kelsey is actually quite new to the sport of track cycling. With first and 2 third place finishes in different track events at the 2018 Canadian National Track Championships and first, second, and fourth place finishes in international track events in Portugal and Switzerland, Kelsey is proof of Edmonton’s continuing tradition of developing the best track cyclists.

Perceiving her newness as something of a disadvantage to her competitors, she tries to focus on things that she can control, one being primarily her worth ethic. Prior to cycling Kelsey played university soccer and her only cycling experience was a handful of spin classes she liked to attend.

Through the help of RBC Training Grounds and Juventus Cycling she was able to transition from a self-termed “washed-up” soccer player to a member of Cycling Canada. Promising herself to never be outworked, it looks like she’s keeping true to that promise and has proven that it’s never too late to find and excel in a new passion.

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Avoiding Gastric Distress During Runs and Races

BY MITCH GALLOWAY

Most of us have faced stomach cramping or the urge to find the nearest secluded tree while running. In training, this can be uncomfortable, embarrassing and a hindrance to an effective workout (and it can irk your training partners if it happens often enough.) When racing, a pit stop can be downright disastrous, as Deena Kastor, who lost the lead pack at last fall's Chicago Marathon when she stopped at a portapotty, can tell you. Why are so many runners so prone to these intestinal issues, and what can we do to avoid them?

In addition, while you're running, working muscles take priority; blood is diverted from your digestive tract, and it functions less efficiently.

There's also an increase in those gastric hormones that help things move along. In general, the harder you run, the more these effects are amplified. Anything from a little gas and cramping on up to nausea and diarrhea can result.

EAT AND RUN

After you eat, the meal must be broken down in your stomach and small intestine for it to be absorbed and utilized. The meal's size, solidity, fiber content, and mix of macronutrients (carbohydrates, protein, and fat) all influence how quickly the food is absorbed.

To minimize on-the-run stomach pain and pit stops, the first step is to be well-hydrated. Dehydration leads to even less blood flow to the digestive tract, slowing your body's ability to empty and absorb what you put in your stomach. As a result, constipation can develop, making it more difficult to empty your bowels before heading out for a run.

Take, for instance, a simple carbohydrate-based snack of a banana and crackers. Such a snack would leave your stomach quickly. Mix the banana with a serving of nonfat yogurt, and the time to digest lengthens because of the protein in the yogurt. Spreading peanut butter on the crackers might make the snack more satisfying but also adds fat, which lingers in the stomach the longest.

Dehydration also challenges your body to absorb the fluids, gels, and other forms of fuel you might take in during a run. This can lead to further dehydration and developing GI distress, especially during long, intense events such as a marathon. Go into all runs well-hydrated and stick to a hydration regimen during long runs to facilitate ideal absorption under each given circumstance.

To help process, absorb, and clear the banana and crackers from your digestive tract, blood flow is diverted from areas of the body with less need and increases in the direction of the stomach and intestines. There's also a secretion of hormones that support intestinal movement and the release of digestive enzymes. It's a whole progression of mixing and moving of digestive juices and food into smaller particles from the stomach through your intestine.

Proper hydration supports the absorption of gels, but be wary of taking sports drink with your gel. Doing so can create a too-concentrated intestinal environment that makes digestion difficult. Take at least 6-8 ounces of water with every gel packet. If you're also drinking a sports beverage, do so no less than 20-30 minutes from taking the gel.

The snack is finally digested as nutrients that are absorbed through the intestinal walls or waste products, like undigested fiber, that are pushed along into the colon and eventually expelled with a bowel movement.

FEELING GRAVITY'S PULL

Why does running conflict with the digestive process? Imagine trying to run on a sidewalk with a buddy nudging you along the way. It might get frustrating after a while because the nudging would make it a lot harder to stay on the sidewalk. Your gut feels the same when you're running. When your body has food to digest, the running motion nudges your digestive tract, making it harder to control the course your food wants to take.

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Tolerance as to the timing of meals is very individual. It's best to give your stomach and intestines time to clear most, if not all of a meal before running. Although some people can seem to finish their breakfast on the way out the door for a 10-miler, most runners do best by leaving three to four hours between a meal and a run.

Sensible snacks can be eaten one to two hours before a run. The last meal before a run should be relatively easy to digest and shouldn't leave you feeling overly full or bloated.

Keeping in mind the way diet consistency influences how quickly food is absorbed, aim for a less complex pre-run meal that: • Is low in fiber • Is low in fat • Contains a moderate to low amount of easy-to-digest protein • Isn't overly concentrated with sugar • Is reasonable in volume Fiber can be effective in promoting regular bowel patterns. If, however, you're not used to regularly eating high-fiber foods, then that's all the more reason to avoid them soon before a run. Even if you regularly eat high-fiber foods, consider limiting fiber in your pre-run meal and possibly the day before a race.

If you know you're sensitive to lactose, limit or avoid dairy products soon before a run. As with fiber, they're part of a well-balanced diet, so be sure to include dairy products at other times of the day when they're less likely to interfere with your running.

A little caffeine or a warm beverage might do the trick in assisting with a pre-run bowel movement. But if you botch the timing, they might very well accelerate any on-the-run pit stops. Consume such bowel stimulators with ample time to use the restroom before your run or avoid them completely.

POTENTIAL TRIGGERS FOR GI DISTRESS

• Degree of hydration • Timing and consistency of diet • Increase in running intensity relative to current level of fitness • Preexisting conditions such as lactose intolerance or irritable bowel syndrome • Stress, excitement, nervousness

WAYS TO LESSEN RUNS ON THE RUN

• Test sports drinks, gels, and other fuel sources during training runs before using them in races • Stick with familiar foods on race day • Write down what you eat to identify potential food triggers • Avoid sorbitol, a sugar alcohol found in sugar-free foods and candies that can have a laxative effect • Consider training at a different time of day • Experiment with pre-run liquid meals

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What is integrated health?

Integrative health is all about collaboration and communication between allied health care professionals. The idea is to provide complete, overall treatment for patients through a variety of professionals who practice in the eastern and western medical traditions. Integrated health is unique for the sharing of information between professionals who are experts within their respective fields, and the establishment of a comprehensive treatment plan for each patient — most uniquely, a treatment plan that focuses on a combination of traditional and holistic healing modalities. An integrated treatment plan will often use modalities that focus on healing the physical, psychological, and social needs of a patient.

Who benefits from integrated health care?

The benefits of integrative health care aren’t just for the patient — although the benefits to the patient are significant.

Integrative health also benefits the health care professionals by providing them with a collaborative team of practitioners who can offer differing opinions, approaches, and information when assessing a patient’s situation. Integrative health further benefits the overall health care structure by helping to alleviate strain on the system. Because integrative health takes a proactive approach, health problems can be reduced or solved before they get too severe and require serious medical intervention.

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Integrative health care is truly a unique, modern day approach to medicine, and one we wholeheartedly believe is worth exploring. Making the shift to an integrated approach to your health requires finding the right team of practitioners who are willing to work together on your behalf. At Park Integrative Health, we’ve built an incredible team of traditional and holistic professionals who are here to collaborate and provide patients with alternative, more holistic options for getting to the root of health care concerns. We invite you to come visit our space for a tour and get to know how we can take a well-rounded and integrative approach to your health.

If you would like to learn more, or book a tour of our facility and meet our team, please reach out to our Director of Holistic Services, Brandon Jacobs at bjacobs@pihealth.ca.

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Accessory Exercises To

Stay Injury-Free While Powerlifting

BY JASON DYCK, Physical Therapist

Full disclaimer - I am not a competitive powerlifter and I don’t coach athletes how to prepare for powerlifting competitions. I am a Physical Therapist; and what I do best is help athletes stay injury-free and recover from training-related injuries. Usually when an athlete seeks out my services it’s because he or she has a nagging injury that won’t go away. It becomes my job to determine WHY these injuries occurred and design a recovery plan to get my athlete back to the competition floor strong and healthy.

The majority of injuries I encounter in these athletes are overuse in nature, such as a tendinitis or a muscle strain, as a result of excessive stress being placed on the (now) injured tissue. There are several underlying causes for why these overuse injuries may occur, including reduced mobility and excessive training volume. An area that often gets overlooked is the relationship that strength imbalances play in injury. When an athlete has one limb that is significantly stronger than the other, often a compensation occurs elsewhere to make up for the asymmetry. Take for example a powerlifter whose force during a deadlift is produced 55% by their right side and 45% by their left side. Over months, or even years, this powerlifter’s right side will experience significantly more training stress than the left side and could

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eventually lead to an overuse injury to the right hip or lower back.

While everyone tends to have a dominant (i.e. stronger) side, when these differences become excessive the risk of injury increases.

How great does this discrepancy need to be before there is an increased risk of injury? The research is inconclusive on this question, but my clinical experience is that anything greater than a 5-10% difference left to right is problematic. In other words, if you are able to overhead press 50 lbs with your left arm, but only 40 lbs with your right there is an increased chance of experiencing a shoulder injury in the future.

Two common body parts that powerlifters complain of are their shoulders and lower back.

No amount of passive treatment or rest is going to make up for a strength imbalance in these large muscle groups. Therefore, the majority of powerlifters I treat are prescribed ample unilateral exercises to target these body parts. My favorite functional exercises to target these two areas are 1) single leg box step ups, 2) one-arm farmer carries and 3) one-arm overhead kettlebell carries.

SINGLE LEG BOX STEP UPS This is a relatively simple, yet humbling, exercise for many athletes. The goal of this exercise is to isolate and strengthen the glutes unilaterally. To perform this exercise, the athlete should pick a box height that is above their knee cap when standing beside the box. Perform 5-10 repetitions on one leg, then repeat on the opposite side and note any differences between the two sides. Ideally, the athlete is aiming for the leg on the box to perform 90% of the work, with the leg on the ground assisting only 10%. If an athlete can perform 10 repetitions on each leg with proper form, then either a dumbbell or barbell can be held for additional resistance.

I often prescribe this exercise to my patients once per week, with the goal of progressively decreasing any strength discrepancy between the left and right side.

SINGLE ARM FARMER CARRY This is one of my favorite ways of building abdominal, lower back and glute strengh in one extremely functional exercise. As with the box step up, we are assessing for any significant difference between left and right. To perform this exercise simply pick up a heavy kettlebell (or farmer’s carry handle if available) in one hand and start walking, focusing on maintaining an upright posture. I usually instruct my athletes to work up to a weight that they can carry for 30m unbroken, with the goal of trying to add 10m each week. Once the athlete can complete 100m on each side, I increase the weight to something that is again challenging for 30m.

SINGLE ARM OVERHEAD KETTLEBELL CARRY Although powerlifters aren’t required to press or hold weight overhead in competition, ensuring adequate rotator cuff strength and stability is vital to avoiding a shoulder injury. The single arm overhead carry is a great exercise to simultaneous target all aspects of the rotator cuff and scapula. To complete this exercise, simply press a dumbbell or kettlebell overhead with arm fully extended and walk for the prescribed distance/ time. As with the farmer carry, I encourage my athletes to build up to a heavy weight, one that they can only carry for 30m on each side, and then follow the same progression as the farmer carries.

These three exercises are great to add to your powerlifting routine as a way to keep your shoulders, back and hips strong and healthy. Accessory exercises are all too often treated as “extra” or “complementary” to the main workout. However, if you approach your accessory exercises with the same mindset as you do with your deadlift, squat or bench press (i.e. you try to improve each week), you will see steady improvements and avoid future injury.

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Running Smart to Build Endurance

BY JEVIN MONDS

How can I run longer and faster? The answer most commonly heard is- run more!

However, to optimize performance, running smarter, and not necessarily harder or more frequently will take your running to the next level. When runners start to set goals to build their endurance a common error is to increase mileage, frequency and quality all at once. This formula increases the likelihood of injury and other negative training effects.

A guideline to running smart to build endurance:

1. BUILD A BASE

Whether you are an elite athlete or new to running a solid base of mileage is needed before you can progress. For novices, start out running nice and easy 20-30 minutes 3-6 times a week depending on current fitness.

For experienced runners this may be closer to 60-70 minutes 3-6 times a week. Maintain your mileage for 3-4 weeks to allow the body to adapt to the load. Then gradually increase your mileage for the next 3-4 weeks.

Depending on experience, this can increase 5%-20% through frequency (number of runs in a week) or the duration of individual runs. Pick one but not both to help minimize the risk of injury. When planning a running schedule 6-8 weeks should be allotted to build a base. Allow for a minimum of one complete rest day (no running) each week, as the body needs recovery in order to adapt.

2. LONG RUNS

Once you have established a good base the next step is to increase duration. This can be done through a long run, commonly done on Sunday in the running community. A good goal here is to achieve 25-30% of your total weekly mileage through this run. The long run is a major player in the development of your aerobic capacity, muscle strength, endurance and respiratory function. Add long runs into the mix during week 6-8 of your base phase.

3. TEMPO WORK

Once you have established a good base and introduced a long run into the program the next step is to introduce threshold work. A common way to do this is through a weekly or bi-weekly tempo run. This workout can be done by time or distance and is targeted at running comfortably hard.

It is not race effort but is hard enough that you do not want to talk while doing it. These workouts can start at 5-minute intervals all the way to 2030k depending on race distance. Remember this is not race effort, but a tool to help improve your lactate-threshold pace.

4. RECOVERY RUNS/RECOVERY DAYS

It is important once you have added intensity into the mix to schedule recovery runs and recovery days into the program. After a hard intensity 40

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workout, you have stressed the body to a point that without proper recovery you will start to see diminishing returns in your hard work. After these hard efforts it is good to schedule either a complete day off, a recovery run (nice easy run, conversation pace) or a day of rest with active recovery (yoga, easy bike or swim).

5. ADDING INTENSITY OR SPEED

After you have developed a solid base and incorporated a long run and tempo work into the mix you are now ready to add speed. This can be done through interval training. Interval training helps develop your anaerobic capacity, which makes you a more efficient and faster runner. Start with adding in one speed or interval session per week. These sessions should be short and fast, such as 400m repeats to 1-mile repeats with 1-3 minutes rest between intervals. Total volume starting out should be around 1-3km worth of work at faster than your goal race pace.

6. STRENGTH AND TREATMENT

One of the most neglected but an extremely important part of training for runners is to incorporate strength and treatment into their routine. Not only will this be beneficial in developing power and running efficiency, it will help decrease the risk of injury. You should aim to build in 1-2 strength sessions per week. These can be done on your higher intensity running days to allow you to take recovery days as true recovery. Massage and Chiro are great ways to help promote recovery. A maintenance routine goes a long way in keeping the body moving.

In summation, when building an endurance plan only increase one of following three pieces at a given time; intensity, mileage and frequency. For example, if you increase intensity, mileage and frequency should either remain the same or decrease. A common practice amongst runners is to increase mileage through frequency. This is acceptable but be aware of your recovery days and take them easy. Increasing two factors may increase your risk of injury.

When it comes to building endurance there are scientific approaches that have proven results, but each athlete will respond differently to training and a custom approach is often the most successful. A coach is a great way to learn what works best for you as an athlete, helping you navigate and develop a plan. It takes away the stress of planning workouts and the guess work of what to do. This allows runners to focus on what they love most, running!

For more information on how to improve your endurance feel free to reach out to runlabtrack.com See you on the roads and trails.

Living My Best Life

By Simmy Saran In 2006 my life took a dramatic turn. I slowly started to lose feeling on the left side of my body. It started from my foot and within 3 days it went all the way up to my chest. It was then that I finally went to the University of Alberta hospital where I was given a battery of tests which included several spinal taps and MRI’s. I was then diagnosed with Multiple Sclerosis.

This was such a shock for me and my family!! MS??? Was I going to need a cane at the age of 21? Even worse - a wheelchair???? That’s all I knew about MS. After working with my neurologist I was diagnosed with Relapse Remitting MS, which means my body flare ups or attacks come and go. He gave me a lot of information which basically went in one ear and out the other. At the same time I was diagnosed, I received my degree in criminal justice. My dream had been to join the Edmonton Police Service. At the time, EPS had very few East Indian women on the force and I wanted to be there to help since I could speak fluent English and Punjabi. Obviously now, that wasn’t going to happen. My dreams were shattered.

As time went on, I was able to manage my MS, with only a few minor attacks that lasted a few days. I was optimistic that this would not hinder my quality of life. Through the next few years I would travel to India, as our family had built a tennis academy in a village for unprivileged kids to train for free to help acquire the skills needed for employment, scholarships or maybe even to become professional tennis players. They were given

clothing, food, training, education and I found the love and bond that I developed with these children whose families literally made $1 a day, made me realize that I should be grateful for what I had.

In November 2017, I had another attack however. This wasn’t just the regular attack I’d had many times before. It didn’t go away, I wasn’t getting better.....actually I was getting worse. My nightmare had finally come true, as I had to use a cane, and I had to place a disability placard in my vehicle as both legs were unstable due to lack of muscle control.

After my neurologist received my news, there was only one word I can remember them saying - “WHEELCHAIR”. I gave myself one week to feel sorry for myself, lie in bed, and sob. But I looked at my little girls and realized I’m was not going to let this disease take over my life. After receiving a brand new drug which involved an 8 hour infusion, I started to feel better. There was no guarantee, but mentally I knew when I was better I was going to be stronger, fitter and healthier than ever.

I researched everything to learn how to use certain foods to repair the lesions in my brain and to took up sports like boxing to help with my reflexes.

In Dec 2018 a new set of tests were done. In one year I had lost 40 pounds but it wasn’t the weight that was a concern for me. I was mentally, emotionally and physically stronger than I had ever been. Acquaintances became true friends whose positivity, encouragement, love, compassion and support helped me every step of the way. The YEG Fitness community was there for me, and I will forever be grateful to this group.

“Resilience is knowing that you are the only one who has the power and the responsibility to pick yourself up”- Mary Halliway

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NO SWEAT: MAKING SURE YOUR SKIN DOESN’T GET A WORKOUT AT THE GYM

By Sarah Tallisker

Perspiring in saunas or hot baths has long been used to purify skin. But breaking a sweat can cause the opposite to happen—irritation and redness, acne flare-ups and clogged pores—when you leave the salty stuff on your face to dry. And by looking around the yoga studio and the gym, most people do.

“Research shows that most gym-goers don’t shower after a workout,” says New York City dermatologist, Debra Jaliman. “So they’re literally sitting in bacteria both on their bodies and on their skin.” Should you wash your face after a workout? Absolutely!

BEFORE YOUR WORKOUT

A lot people exercise in makeup, says Dr. Jaliman. This is huge skin-care no-no. “You need to wash your face before you hit the gym or yoga class, otherwise the bacteria combined with the dead skin on your face (we all have it) will clog your pores.”

AFTER YOUR WORKOUT

Wash your face immediately after your workout—before you leave the yoga studio, the gym, spin studio, or wherever you break a sweat. It’s one a few skin-care rules that you should never break. You don’t want a cocktail of dirt, oil, and bodily fluids clinging to your skin, affecting its pH, and clogging your pores. No sink is no excuse!

Bring cleansing facial wipes with you if there’s no running water (like in the park), or you know you won’t be able to get to a sink promptly.

How to wash your face after a workout: The main thing is to get the dirt, grime, and sweat off your skin. The rest is icing!

Use a gentle cleanser. Stay away from cleansers that contain sodium lauryl or laureth sulfate, an ingredient that can overly dry skin. Try an anti-bacterial cleanser with tea tree oil in it, a cooling gel-based face wash, or a gentle milky one that contains calming chamomile or lavender extracts.

Try tepid water. And end with a few splashes of cool (not cold) water. The lower temp can cool your skin, of course, but it can help close your pores, which dilate to help release sweat.

Pat, don’t wipe, your skin dry with a towel. Sometimes toweling off can irritate skin, particularly if your face gets really red when you workout.

In fact, don’t dry your skin completely. Get it 90 percent of the way there, then let it air-dry. Somehow this helps curb an otherwise tight and overly dry feeling. (Though a milky cleanser helps.)

Calm your skin down with a face mist or toning spray. It’s like running through a sprinkler. Dr. Jaliman likes Arcona Triad Pads, laced with an antimicrobial cranberry toner.

Treat inflammation. If you have sensitive skin, apply a green tea or resveratrol-based gel, serum, or light moisturizer to soothe inflammation, says Dr. Jaliman. Then apply your sunscreen and makeup.

Save serious treatment products for bedtime. Even normal skin can be more sensitive right after a workout, so you may want to wait until redness dissipates or bedtime to use your super-active acne or anti-aging treatment products.

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Finding Health Through Yoga Samantha Dubinsky began practicing yoga at the age of 14, inspired while vacationing on Hornby Island and watching a couple dressed in white clothing practicing on the beach. Soon after she bought white clothing herself and received a yoga mat for her birthday.

Stemming from a love of nature, hiking, kayaking, tennis and being a former half marathon racer, yoga seemed to mold it all together. Her childhood included issues with test anxiety and stuttering throughout school, so the practice of yoga seemed that much more attractive as a way to cope.

Since the age of 3, Sam was a passionate singer and was quite involved with competition and singing events which she thanks her former coach for the wonderful experiences and relationship. Additionally, professional theatre and film and television auditions formed much of Samantha’s childhood routine until the age of 16.

It was then that she took an interest in competitive racing, generally being fairly athletic throughout school.

Quickly though the infatuation with extreme training and exercise took over her life without any knowledge of proper nutrition and overall balance between the two. This resulted in severe weight loss and an unhealthy obsession with exercise in what is called Orthorexia.

Looking back, she admits she was in deep denial that she had a problem and was overwhelmed by the thought of healing.

It was then that she turned to internationally recognized teacher and studio owner Kavita Maharaj of RED DOOR YOGA in her hometown Nanaimo BC for one-on-one power yoga. Kavita was her first teacher and helped Sam see how yoga can be of great value to one’s life but in the state Samantha was in, learning about yoga was of utmost importance for her health.

Thankful for such a strong family support network, Dubinsky their love and support in helping turn her life around. This support network also included multiple therapists whom she felt strongly connected to.

By 2009 she felt her strongest as tennis, running, hiking allowed her to focus and left her love of acting and singing in the dust. To this day she holds the record for women 19 years and under for the Victoria BC Half Marathon in October 2009.

Soon after this half marathon, Dubinsky’s health quickly deteriorated again as she felt as though she missed the boat in life and deep depression set in affecting her own self-worth. By November of that year, she was receiving daily calls from her doctor ensuring that she was drinking enough fluids to stay awake. Sam knows how scared her family was during this horrific time, yet she understands now, how helpless they must have felt dealing with their daughter.

Sam made weekly visits to the Nanaimo hospital where she had stayed for a couple weeks the first time she suffered from Orthorexia back in 2007, but the Nanaimo Regional General Hospital didn’t have anyone on staff who specialized in treating eating disorders.

Forward to the following year, she put her small time of teaching yoga on hold once she was eventually admitted to St Paul’s Hospital in Vancouver

by February 2010 during the Olympics.

Samantha was on the medical ward after she cleared emergency after her heart rate had plummeted to a deadly 15 beats/minute and a weight drop of 74 lbs. She was coined the “worst case in Canadian history” according to one of the emergency nurses.

After 2 weeks in the medical ward being revitalized with a feeding tube, she was sent to 4 Northwest, the eating disorders program unit until April 7th.

“The worst month of my life saved me,” she admits looking back but to this day, it’s still quite surreal that Dubinsky battled anorexia that severely at all.

The process of stabilizing the body to a safe point where she was discharged felt never ending. The last week she was in hospital, Sam recalls how driven she was to get better on her own and without a doubt, it was the refeeding that helped her gain mental stability to find a positive mindset.

She went back to training with her dad at the gym, and the following Fall of 2011 she flew to Costa Rica to pursue another 200hr month intensive yoga teacher training.

“It isn’t negative, it’s brutally raw and real when I say that my eating disorder screwed me over, but it’s constantly being aware of my thinking habits, and what suits me positively in all forms, how I choose wisely whether it be food or exercise that will give me that optimal life. Simply seeking balance is a constant practice,” she says.

It was during that major downward spiral in 2009 that she stopped eating meat and became what is a common orthorexic behavior - infatuation over health: studying, living a vegan/gluten free/raw diet.

Currently she is a pescatarian, eating grains, vegetables, and fish - particularly salmon, halibut and mahi mahi, thanks to her father Byan Dubinsky who fishes.

Samantha has shared her story in schools, and as had the honour of teaching yoga for those in alcohol and drug rehab, old folks homes and elementary and high schools. This is her way of giving back and to share the healing power of yoga practice.

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Dubinsky, still living in Nanaimo, met her boyfriend John from Edmonton, online in August of 2016.

In a cute but bittersweet nutshell moving to Edmonton was never a thought that had crossed her mind. Yet, to establish the relationship she went for it and became an official Edmonton resident in October of that year.

Landing full time work with Goodlife Fitness, Sam’s passion for teaching grew immensely. Moving provinces was certainly a struggle.

“I didn’t move across the world but moving away from my love of the mountains and ocean was a big deal for me and felt totally out of my element”.

Since being here, her fitness has intensified yet her struggle with food has mellowed.

“The food issues won’t go away,” she says. “I catch myself stressing over what to eat and can go quite some time without food in my system, but the path I’m on currently shows me that I’m doing just fine. I need to remind myself how hard I train my body and that it needs to be refueled”.

Samantha will never forget something a past psychiatrist Dr Laird Birmingham said to her. “You train like a Ferrari, and Ferrari’s need optimal fuel”.

“He was the guy. He listened and truly respected me. Yet after a few visits, I told him that ultimately, I’m the one that has to turn my illness around. I can listen to you for hours every week but it’s up to me to put in the work if I want to get better”.

Sam cannot imagine life without yoga.

It was her first teacher, Kavita, who helped open her eyes to the healing yoga can offer. And thanks to the support from her Mother and Stepfather Peter Wolski, Sam attended numerous workshops in Vancouver at her favouite studio YYOGA. It was there that she confirmed, that yoga was her calling.

She still enjoys mad tennis games with family, long walks with her boyfriend and long road cycling in the summer.

“What is something I can say to those battling an eating disorder and depression? Recognize the problem and seek help to turn it around. Speak up! A cry for help is not a failure or something to be embarrassed of like I thought it was. IT’S OK TO ASK FOR HELP! We can bottle stuff in, and nothing gets resolved and we slowly disintegrate, but I firmly believe the yoga mat also saved me.”

Piyo.

By Chase Addison

The Love Child of Pilates and Yoga Offers The Best Of Both Toning Workouts The Pilates versus yoga battle has been hard-fought and long (like, almost 100 years long). But one workout style called PiYo—invented by the sweat lover’s behind Beachbody—claims to fuse the two together for one ideal, butt-kicking exercise.

Side lunge, lower lift, reach and pull: Step the right foot out to the side, bending the right knee lower, and lift two times into the right leg. Repeat the motion two more times, with the left arm reaching overhead and pulling down to the side with the right. Repeat on the left leg.

According to its description, “PiYo isn’t like standard Pilates and yoga classes that make you hold long, intense poses, or lead you through dozens of repetitive, microscopic core movements. Rather, PiYo speeds up everything—including your results—by introducing you to dynamic, flowing sequences that can burn serious calories at the same time as they lengthen and tone your muscles and increase your flexibility.” Doesn’t sound too shabby, right?

2. Heat building—repeat twice Sun salutations: Begin standing tall with your feet positioned directly below the hips. Inhale and sweep your arms up overhead. Forward fold by hinging forward at the hips, then flattening your back for a half-lift with your hands on the thighs or shins. Release and transition to a plank with wrists and elbows aligned directly under the shoulders, creating a body line from the top of the head to the heels of the feet. Keep the navel tucked in, and the glutes activated.

Erin Scott, a PiYo Instructor and Master Trainer with Beachbody LIVE, adds that the exercise also fulfills your cross-training needs by upping your performance and keeping injuries far away. “Consistent practice in PiYo increases core strength, overall strength, stability, and flexibility,” she tells me. But, like any method that gets your heart racing, the love child of yoga and Pilates does have limitations. The biggest, says Caleb Backe—a personal trainer for Maple Holistics in New Jersey—is that PiYo alone isn’t the most effective way to burn fat. “While PiYo workouts are fast moving, they don’t incorporate enough cardio to be the only source of your fat-shedding,” he explains. “So to amp up your PiYo class, he recommends tacking on 5 to 10 extra minutes to standard 20- to 45-minute PiYo routines or sprinkling in runs and strength-training sessions to your routine.

If you’re feeling vintage-chic, try the classic PiYo DVDs (after you dust off the proper tech hardware). But to skip the shipping charges, the on-demand option might be right for you instead. Below, Scott runs you through exactly what to expect from a PiYo sesh.

Scott explains that a typical PiYo class includes a mix of five themes: heat building, lower body, full body fusion, power flow core, and more stretch and strength. If you follow the natural progression of the program, you’ll have some days dedicated to lower body, some entirely to the core, and so on. As a small taste, try out her mini sequence: 1. Warm-up—repeat three to four times Sun salutations: Begin standing tall with feet positioned directly below the hips. Inhale and sweep arms up overhead. Forward fold, then hinge forward at the hips and alternate right-knee bends and left-knee bends from the hinged position.

Do chaturanga by bending your elbows at your side in a high-to-low plank. From here, come into an upward-facing dog by turning the toes so the tops of the feet make contact with the floor. Keep your hips lowered as you extend your bent elbows to lift the upper body away from the floor.

Move into down dog by curling your toes under, drawing in your hips to the ceiling and your heels toward the floor.

While inverted, draw your upper body up and back until your ears align with your shoulders and biceps. Lower the hips, step one foot in under the chest to low-lunge, then step the other foot in to meet. Lower heels and rise to standing. Repeat the sequence.

Repeater lunges: From a standing position, step one foot back into a split lunge. Then tap the foot back in to standing position. Repeat four times on each side.

3. Power—repeat three times Traveling bowlers: Stand with your feet about shoulder-width distance apart, toes pointing forward. Lower the hips down into a wide squat and step the right foot behind the standing left leg into a bowler lunge. Chest should be lifted, with both knees bent directly over the ankle of the front leg. Rise out of the bowler lunge and step wide into the wide squat. Repeat wide squat. While in the lowered phase of the squat, step the left foot behind the standing right leg into a bowler lunge. Return to the wide squat, and repeat four times.

Power squats: Hop the feet out wide and lower into a wide squat. Hop feet together twice. Repeat this motion four times times.

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Chocolate Peanut Butter Macaroons

BY MELISSA STEWART

Dense, fudgy and loaded with chewy oats and coconut make this a tasty and healthy snack recipe for busy families! No fuss, no bake, chocolate, peanut butter, oatmeal, and coconut macaroons. Great for freezing! (Vegan & Gluten friendly)

INGREDIENTS 1 cup 100% pure maple syrup 1 cup Extra virgin coconut oil ¼ cup Cacao powder ½ cup Natural peanut butter 5 cups Oatmeal (gluten free optional) ½ cup Unsweetened shredded coconut INSTRUCTIONS 1. Combine the syrup, coconut oil, peanut butter and cacao powder in a saucepan and melt ingredients together over medium heat, stirring frequently.

2. Once melted and warm, remove from heat and add remaining ingredients. Do not let it come to a boil 3. Stir until all combined and let sit for 10 minutes 4. Spoon out onto a pan or plate with a tablespoon and allow to set in the fridge for 2-4 hours.

5. Enjoy!

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Creamy Vegan Mushroom Alfredo

BY MELISSA STEWART

The creamiest vegan mushroom alfredo sauce without the cream! Guilt-free with a punch of flavourful mushrooms, this dish is perfect for a romantic night in, or even as a quick weekday dinner for the family. Only 15 minutes to make!

Quick, healthy, and delicious.

INGREDIENTS 1 ½ cups Cashews 1 ½ cups Boiling water 2 ½ tsp Onion powder ¼ tsp Garlic powder 1 ½ tsp Sea salt 2 tsp Fresh lemon juice 1 tbsp Tahini 2 tbsp Olive oil 2 cups Mushrooms ½ cup Fresh parsley, chopped ½ cup Green onion, diced ¼ cup Nutritional yeast 1 bag Fettucine noodles (gluten-free optional) INSTRUCTIONS 1. Bring a large pot of water to boil and throw in your pasta. Cook for 1-2 min less than the time suggested on the package – or until al dente. Reserve 1 cup of the pasta water for the sauce and drain the rest. Once drained, be sure to rinse the pasta well with cold water. This stops the cooking process and prevents the noodles from sticking to each other. Set aside.

2. In a high-speed blender, make your vegan cream by adding in cashews, water, onion powder, garlic powder, sea salt, lemon juice, tahini and olive oil and blend until smooth.

Set aside.

3. In a large sauce pan on low-med heat, add a little olive oil and sauté the mushrooms for 2-3 min.

4. Turn off the heat and stir in the cooked pasta, sauce, parsley and green onions. Allow the sauce to warm up the pasta before serving.

5. Garnish with a sprinkle of nutritional yeast and ground black pepper and enjoy!

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HEADACHES AND HOW TO PREVENT THEM FROM CONTROLLING YOUR LIFE

BY ROBYN LOSCH MScPT Physiotherapist - Pivotal Physiotherapy

H

eadaches can be challenging to prevent and get rid of. What many people don’t know is that there are different types of headaches and although some of their causes and preventative measures overlap, each type does have their own unique triggers and presentations.

Cervicogenic Headaches

In this era of technology, phones, computers, and binge-watching Netflix can play a big role in causing what are called Cervicogenic headaches.

Cervicogenic headaches are caused by neck dysfunction and along with neck pain, generally are felt as pain or tension in the neck and back of the head. This can be a result of habitual slouched postures, such as your common desk job or use of technology but can also be commonly found in weight lifters or those who have suffered from whiplash and concussions.

Tension Headaches

Stress is another common culprit that can cause headaches, specifically one classification known as tension headaches. These types of headaches, which generally begin in your early 30’s and can sometimes last multiple days, tend to be relatively less intense than other types of headaches and the pain will present at the front of the head.

Migraine Headaches

A third common headache type is the migraine. Migraines can involve a cluster of the following symptoms: nausea, vomiting, pulsating, light sensitivity. They are known to be only on one side of the head and can often make it difficult to carry on with daily life when they attack. There are a number of causes of headaches including but not limited to genetics, activity levels, stress, and diet.

Treatment and Prevention

What many people also don’t know is that physiotherapy can help with headaches! First, physiotherapists help to rule out a more serious cause of your headache such as a stroke or tumor. Once the more emergent causes have been ruled out as a cause of your headache, physiotherapists can be beneficial in helping to prevent and alleviate some of the types of headaches mentioned above and their resulting symptoms.

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Physiotherapists can assess your posture or movement patterns and determine if certain muscles or joints are tighter than they should be. From there, your physiotherapist will design a personalized exercise program to help alleviate any tension and strengthen the opposing muscles. Generally, the areas targeted include the neck, jaw, upper back, and shoulders. Depending on the therapist, they may offer other supplementary treatment to help facilitate the exercise program such as hands on release, dry needling/IMS, or acupuncture to name a few.

Some causes and symptoms of tension headaches and migraines cannot be treated by physiotherapists directly; however, there is evidence that aerobic exercise can decrease the number of days per month spent with migraines. Research also suggests that increased physical activity has been proven to decrease stress levels which can precipitate both tension headaches and migraines. Additionally, there is evidence that neck pain and dysfunction can be a cause and a symptom of migraines and a symptom of tension headaches.

A physiotherapist is a professional who can not only help treat neck dysfunction but can also advise on exercises and an activity level that is appropriate for you.

When should you see a physiotherapist for headaches?

You should try physiotherapy treatment for your headaches if you are looking for a long-term solution to pain, stiffness, or headaches either before trying medication or to supplement the other types of treatment you may be using. You’d be surprised how muscle tightness and/or restricted joint movement, even in other areas of the body, would impact the likeliness of experiencing headaches. Some physiotherapists are certified in acupuncture, IMS, or dry needling; therefore, patients may also experience the added benefit of receiving multiple treatment techniques in one session. Furthermore, physiotherapy treatment is typically covered by most extended health benefit packages. This can be helpful in maintaining a treatment plan over time.

Trail Running

BY BRYAN SAUNDERS – UNITED SPORT & CYCLE Are you thinking of going trail running in Edmonton’s River Valley this summer? We turned to Beto Bustos, trail running specialist at United Sport & Cycle and championship runner, to see what you should be looking for in a shoe before hitting the trails.

He started by explaining to us the difference between a trail running shoe and a regular running shoe: “With trail running, we start by looking at what you need to protect your feet. Trail running shoes are different from regular running shoes, in that they have a plate in between the cushion of the shoe, to protect you from hard rocks and sharp branches— because you never know where you’re going to land.”

In terms of cushioning itself, Busto went on to say, less is more.

“People come into our store thinking that having a huge thick cushion is going to help them. But it’s the opposite: when people know they have a lot of cushion, they land hard—they don’t think about how they are going to land. Less cushion, being lower to the ground, as close as possible, it allows your body to utilize your own natural cushioning system. You’re not going to land hard, because it’s going to hurt. You’re going to land more cautiously, and you’re also going to land lighter.

Bustos explained that rather than a lot of cushion, what you really want in a trail running shoe is a wider platform. This lets your toes move around more, and also helps you develop more ankle strength.

He added that when customers come in, he asks them lots of questions about what kind of trail running they’re planning to do.

“Are you just running in the summer when the weather is dry, or are you running when it rains and snows too? Are you running up and down a lot of steep hills? How long are you going to be running for at a time? 20 minutes? An hour? Two hours? In the fall, the trail running shoes you’ll use will be a bit different than your summer shoes: they have a kind of double layer, and a bit more water resistance.”

With all that said, here are a few of Bustos’ top summer trail running shoes for women and for men.

For Women “Everyone likes a different fit, but for a beginner, I’d maybe start with a Nike Air. It fits around the foot very well. I’m not sure that it’d be great for super long distances, but it has a great grip and good protection on the toe. It also breathes very well.

“Another shoe would be an Inov-8. It has a wider platform to give your toes a bit more room, but a less cushion than the Nike, for those who like to be close to the ground. The good thing—is with this shoe— you still don’t feel much impact.

“Now, if you’re running a very long distance, you’ll probably want something like the Altra, this shoe is narrow on the heel and is wider on the forefoot which allows the metatarsus and the toes to be able to move and not be cramped up.

This protects you from blistering and allows you to run for longer. It has a very soft cushion on the shoe, but you’re still incredibly well protected.”

Altra

Inov-8

Nike Air

For Men “A lot of road runners who like New Balance also want to run in New Balance when they start trail running. Me, I run in a New Balance Minimus, which has a zero drop. But we also have a New Balance Summit which is very popular. It has an 8mm drop, so it is good if you’re running downhill a lot. It’s hard to land on your heel if you have no protection.

Then, we also have the Inov-8 and the Altra for men. These both have a nice wide platform, which lets your toes move around and keeps your feet from blistering. If you’re going to be running a very long distance, you’ll probably want something like the Altra.

New Balance Minimus

Inov-8

Altra

Final thoughts Bustos finished off with one last thought for selecting a good trail running shoe:

“Have conversations with other runners! Find people who are running in the same spots and conditions that you’re running, and see what’s working for them.”

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Take Your Fitness Outdoors This Spring

BY KEVIN MASTERS Director of Sport Performance at Propel Performance Institute

With the changing temperatures and the longer daylight hours, more and more of us are wanting to spend less time inside the gym and still maintain our fitness.

While hitting the gym for a workout is great for building our strength and taking in a boxing class helps our cardiovascular endurance, the call of the great outdoors in upon us. That doesn’t mean however, that we need to forgo our health and fitness by skipping the gym. Here are a few ways you can keep fit outdoors this spring in and around the Edmonton area.

Running / Trail Running Why It’s Good For You: Jogging and running are superior forms of cardiovascular conditioning, while providing the benefits of socializing and getting outside for some much-needed Vitamin D after a long winter.

Ways to Prepare / Prevent Injury Those that save their running for the nice weather need to be sure they hit the trails with a progressive mindset in order to avoid injuries. Build up your time slowly and be sure to include some strength training to help your joints and muscles prepare for the impact.

Variations Edmonton has some of the best options for running because of our amazing river valley. One can stick to the paved trail system which extends from southwest Edmonton in Terwilligar stretching east into Sherwood Park. For those looking to get more in touch with nature however, Edmonton has spectacular trails that span just as far and offer a wide variety of terrain.

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Cycling / Mountain Biking

Stair Climbing Why It’s Good For You: Stair climbing provides a great cardiovascular and leg strength workout with a means of easily creating various intensity levels.

Why It’s Good For You: Getting on your bike in the spring is a great cardiovascular and strength development activity while eliminating any impact on the body’s joints.

Ways to Prepare / Prevent Injury Stairs are great as they can provide beginner to advanced levels of intensity but with much less impact than running. This can decrease the likelihood of impact causing injuries as well as a great activity for those with problematic knees or back injuries. One can prepare simply by starting your stair training at a walking single stair level intensity.

Ways to Prepare / Prevent Injury: Make sure your bike is in good working order. Be sure to select appropriate clothing, such as a wind proof jacket and warm gloves as riding can bring about a little more wind chill, and with that in mind, one does not want to wear baggy jackets or pants as they create unnecessary drag.

Variations Edmonton’s river valley has created the need for many stairways throughout the valley which provides a variety of lengths, steepness and locations. Simply by adjusting walking or running, number of stairs at a time and length of stairways one can begin their spring training with lighter intensity and simply progress by using the mentioned variable to increase intensity and make for easy progressions to one’s fitness challenges

Canoe/Kayak/Rowing/ Stand Up Paddling Why It’s Good For You: Paddling is a non-impact activity that provides varying levels of intensity. It can be a nice gentle paddle down the river, or an intense fast paddle up the river. With most paddling options there is usually the opportunity to do it with a partner or a group of friends.

Ways to Prepare / Prevent Injury Mobility is a big part of paddling as one is restrained to a kneeling position, seated with your knees bent, or in kayaks, seated with your legs straight out. Working on hip, spinal and shoulder mobility would be very beneficial prior to paddling at the start of the spring season

Variations Edmonton has an extremely long and scenic paved trail system for those who would like to keep their tires on asphalt. But for those who are a little more adventurous, the river valley also provides some of the best mountain biking trails in the province. Drop into your local bike store for both paved or off-road recommendations.

As the majority of paddling taking place in some form of a seated position, much of the work is placed on our upper body and torso.

It is also quite repetitive, so if an area in the upper body is not strong or stable it may start to wear down over time. Working on shoulder, arm and back strength and stability would provide you a nice solid foundation to safely power yourself through the water.

Variations There are lots of options when it comes to paddling. One can simply canoe up or down the river and this would be the least technical of the paddling options. Kayaking is another option but requires a little more balance and flexibility in order to sit comfortably inside the narrow design of a kayak. Some may also enjoy the Learn to Row program with the Edmonton Row Club. A fast-growing activity is stand up paddling or SUP. One must stand up and maintain their balance on a surf board while paddling. SUP is great for balance and acquiring abundant core strength.

Hiking Why It’s Good For You: Hiking is a low impact form of cardiovascular conditioning, that can be done with a group. Unlike running its easier to combine a variety of fitness levels within a hiking group which tends to keep the group together.

Ways to Prepare / Prevent Injury Be conservative in both duration and mileage if you were fairly sedentary through the winter months. Although there is much less impact than running, your muscles and joints will still require time to adapt through a nice progression of time or distance. There are some that like to carry packs, either for the added challenge or possibly have a set goal of a larger hike in the mountains.

Progress your pack weight in the same conservative manner you would your time and mileage on your feet. Understand that carrying weight puts more strain on your knees, shoulders and back. The best form of winter preparation for hiking would be to include some strength training in order to increase the body’s ability to provide support to all the joints. If carrying a pack is a goal, then including some upper body strength training would also be of large benefit.

Variations Hiking is usually something thought of as being a little more rugged and being off the beaten path. If you’d like to enjoy the same benefits but keep your shoes clean, then you have Edmonton’s shared paved pathway system with stairs interspersed throughout.

Golf Why It’s Good For You: Get active guidelines list walking as one of the best aerobic activities for adults. If you walk the course, most 18-hole courses equate about 10 km or more of aerobic activity. Golf is also a fantastic activity for socializing with friends and giving you a mental break from your hectic regular schedule. Edmonton and the surrounding area have both public and private courses that are open through the spring-fall months.

Ways to Prepare / Prevent Injury As the snow melts and courses prepare for the new season, one could visit their local driving range to hone their golf swing. It is a great time to get the body used to some powerful rotational movements. Just jumping into a 9 or 18 hole game could make one very stiff /sore with 55 plus or 110 plus swings in a single game.

Variations There are chip and putts around Edmonton as well as nine-hole golf courses which tend to have shorter fairways and are great for less experienced golfers, or parents with younger kids.

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