YEGFITNESS - May/June 2016

OBSTACLE COURSE TRAINING 10 PREP TIPS

BODY POSITIVITY A NEW TAKE

PRACTICALLY FASHIONABLE

WITH THE FASHION GUY

It’s time to ENGAGE. We’ve built Audi Edmonton North to be Alberta’s premier Audi retailer.

With 36,683 sq. ft. of space, we offer an experience that lets you truly engage with us.

As Alberta’s newest and largest Audi Terminal, Audi Edmonton North complete transforms your experience, with a facility that includes valet service, boutique, café, a customization centre, and most importantly, a level of customer service that aligns with your lifestyle goals.

Here at Audi Edmonton North, we truly believe in fitness and health. Sport and excellence is built into our vehicle lineup, and our team engages with an enthusiasm that can only come from a passion for health and fitness.

Start your 2016 with a new goals and let us help you achieve it. Engage with us at Audi Edmonton North.

Anthony Henday & Stony Plain NW AudiEdmontonNorth.com for more details.

Audi Edmonton North 18855 Stony Plain Road NW Edmonton, AB (587) 772-AUDI (2834) local or 1 (855) 642-AUDI toll-free Dealer #4991570. AMVIC Licensed Dealer.

We have had the pleasure of working with Ron now twice. In 2008, he sold our house in 24 hours! Most recently we worked with Ron again to find both a new home for our growing family of 5 as well to sell our home. Ron delivered again.

We really appreciate his negotiating skills and his extreme patience. It always felt as though we were his top priority. He is personable, very understanding, never pushy and he gave us great professional real estate advice.

He was excellent to work with and we would highly recommend him.

Carol McBee Founder & President of Mommy Connections Powered By

P: 780-918-2635 rondickson.com

304 Windermere Rd NW Edmonton, AB T6W 2P2

contents

contributors

12 13 25 34 40

GARUDA

The intelligent way to exercise.

BY ERIN BAKER

AGE AIN'T NOTHIN' BUT A NUMBER

BY JENISE KROPP

LIKE A MUD PIT BOSS

Learn how to crush this year's obstacle races.

BY VANESSA GOODMAN

PRACTICALLY FASHIONABLE

BY JOHN CHWYL

A NEW TAKE ON BODY POSITIVITY

BY ROSALYN FUNG

MAY JUNE

2016

45 47 51 56 57

IAMYEGFIT

91.7 The Bounce radio hosts Mike Chalut & Helena Schaper

INTRODUCTORY CROSSFIT

BY CHRISTINA HERBERS

CHALLENGING STEREOTYPES

Featuring Aseef Daredia & Trish Willerton

SIMPLY SUPPER

Meal prep that works for your lifestyle & budget.

GETTING THE CREATIVE JUICES FLOWING

BY JOEL VERHAGEN

John Chwyl

Briana Botsford

Clinton Senkow

christal sczebel

John Chwyl is a popular local media spokesperson, successfully promoting real fashion for real people. In addition to his TV segments, he’s produced thousands of fashion shows and attended hundreds of public events. People know him as the “Fashion Guy”.

Briana Botsford a Naturopathic Doctor with a passion for helping people achieve their full health potential. Her focus is in the treatment of cardiovascular disease, diabetes, weight management, memory and mental health issues such as depression and anxiety. As an Ironman Triathlete, she has a special interest in sports medicine and the treatment of pain and injury as well as sports nutrition and performance.

Clinton is Founder of Connected Getaways, which is a luxury group fitness travel provider.

He also enjoys getting involved in the Edmonton community, and you can often find him interacting online, at the gym, or in the kitchen cooking with his wife Rachael.

Christal is a Certified Holistic Nutritionist and the Owner of Pure & Simple Nutrition located in Edmonton, Alberta. She is also an avid blogger at her little space on the web, NutritionistintheKitch.com. Christal aims to help others discover their best health through nourishing and balanced eating, self-love, and developing sustainable habits that last!. She is passionate about getting her clients and readers off of the dieting rollercoaster and into a place of balance and true enjoyment of whole foods. Christal lives in Edmonton with her husband and two fur-babies. She loves to stay active, eat good food, travel, host dinner parties and blog about it all!

4 YEGFITNESS MAR/APRIL 2016

YEG Fitness is also available on the web & mobile: yegfitness.ca/magazine

Editor’s Note By the time this edition of YEG Fitness hits the shelves, spring will be in full swing. The flowers are blooming. The temperatures are warming. The outdoor boot camps are beginning. It’s our favourite time of year as we shift from indoor pursuits to outdoor adventures.

EDITOR TJ Sadler tj@yegfitness.ca

It’s a time for many of us to come out of our shell and try something new. To throw aside our regular fitness routine and register for that obstacle course race or fun run. Maybe you’ve been training all winter long to prepare for one of the many local marathons, or you’ve been planning a vacation around a fitness event. With so many options available, it’s time for you to make the leap and step out of your comfort zone.

DIRECTOR OF PHOTOGRAPHY Chan Rin

You’ll notice as you flip through the pages of our May edition that the theme revolves around PRIDE. As our readers are well aware, we’re about sharing stories offering inspiration and motivation. We don’t promote fitness being a certain body size or ability. True fitness comes from within and is dependent on an individual’s ability and comfort level. It’s about taking PRIDE in oneself and making a commitment to your health and wellness, focusing on the best you possible.

Our cover models speak directly to this goal. LGBT athletes are met with many of the same stigmas regarding fitness and wellness as the rest of us. The same challenges to lose weight and fit into a certain outfit. The same desire to set a personal best for doing squats or fastest time running a 10K race. But for many LGBT athletes, the stigmas placed on them by society causes many to either withdraw from fitness or give up their sport all together.

We’ve dedicated this issue to help shed some of these stereotypes. Regardless of gender or sexual orientation, we all face pressures to meet expectations regarding fitness. With some media sources focusing on fitness being a certain size or shape, we strive to take a different stance. We want our readers to be proud of who they are. To live a happy healthy life where fitness can mean going for a walk with your partner in the river valley, or running a marathon with your best friend.

At the end of the day, the fashion magazines telling you what you should look like and the person at the gym judging you because you’re wearing a baggy sweatshirt and sweat pants don’t matter. While it’s difficult to not care about what others think, once you are able to find happiness within yourself, your view of fitness will change.

CREATIVE DIRECTOR Joel Verhagen ACCOUNT MANAGERS Jenise Kropp jenise@yegfitness.ca Ariel Zorychta ariel@yegfitness.ca Chelsea McKenzie chelsea@yegfitness.ca PHOTOGRAPHER Jeff Kelly EDITORIAL INTERN Melissa Lilley

What truly matters is how you feel about yourself. And we think you’re AWESOME…

MAY EDITION CONTEST Tell us your fitness story. What are your goals this summer? Are you entering your first marathon? Are you challenging yourself to eat better?

We want to know. Send your story to us at editor@yegfitness.ca and you could win a great GAIAM yoga prize pack.

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

SUBSCRIBE TO GET EACH EDITION OF YEGFITNESS SENT TO YOUR DOOR! Get 6 issues a year for CDN $24.99.

Bi-monthly.

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

Subscribe now at yegfitness.ca/subscribe

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.

Printed in Edmonton, Alberta, Canada.

For advertising inquiries, contact info@yegfitness.ca

YEGFITNESS MAR/APRIL 2016 5

TOP QUALITY TRAINING & NUTRITION PRODUCTS Gym Rat Training & Nutrition is excited to announce that we are opening a second location in South Edmonton in April 2016! Not only do we offer the lowest prices in town, but we will beat any competitors prices online or in-store! If you can't make it out to one of our locations don't worry we still offer FREE shipping on all local online purchases within two days. Our deliveries run seven days a week, including weekends and holidays!

Purchases are also available internationally and within Canada.

Headed to the gym? Be sure to watch out for our NEW Rat Trap pickup locations that are popping up in local Edmonton gyms. Our Rat Traps make online ordering easy! Simply place your order online and choose a pickup location that suits you and your done!

So are you ready to join the Rat Pack? Simply visit our webpage gym-rat.ca and enter YEGFIT or tell us you heard about us here and receive 10% off your first order.

Don't forget to follow us on Twitter @gymratyeg, FB, or Instagram @gymratsupplements for our official grand opening dates and specials.

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WHAT’s HAPPENING

RUN AND WALK FOR PIE – MAY 8 where: KINSMEN PARK

5 PEAKS NORTHERN ALBERTA RACE 2 – JUNE 4 where: SUNRIDGE

Run or walk for pie! This race benefits the Stollery Childrens Hospital Music Therapy Program. Every runner and walker will be rewarded with a slice of pie at the finish line! The race will start and finish at Kinsmen Park and will take participants through the beautiful River Valley.

This 5 Peaks event taking place in Sunridge features a variety of races including a 1K Childrens Challenge, a 3K Timed Kids Race, an 7.5K Sports Course and a 15K Enduro Course. Expect a mix of double and single track trails, a bunch of hills and some good times!

(www.runforpieedmonton.wordpress.com)

(www.5peaks.com)

SPORT CHEK MOTHER'S DAY RUN & WALK – MAY 8 where: HAWRELAK PARK

CITY CHASE EDMONTON – JUNE 11

The Edmonton Sport Check Mother's Day Run is an annual 5k and 10k run that happens each year on (or right next to) Mother's Day. The event is one of of Edmonton's largest running events of the year and helps raise money for local Children's Hospitals. (www.mdrunandwalk.com)

RISE UP CHALLENGE – MAY 14

The GoodLife Fitness City Chase is Canada's largest urban adventure series where teams of two people race around their city completing an array of different challenges.

Teams are given clue sheets that give them locations around Edmonton dubbed ChasePoints. They have to get to ChasePoints using their own two feet or public transit and complete various challenges. Once teams complete a certain number of ChasePoints they race back to the start line as fast as they can. (www.goodlifefitnesscitychase.ca/events/edmonton)

Rise Up Challenge: Crossroads promises to take you on a 15+ km obstacle course through the city of Edmonton, test your cardio, physical strength and muscular endurance, as well as your ability to handle adversity. (www.riseupchallenge.wordpress.com)

SHOPPERS RUN FOR WOMEN EDMONTON – MAY 28 where: SIR WILFRID LAURIER PARK You know how much fun it is to be ‘just us’ when you’re with your best girlfriends? Now imagine that feeling and multiply it by 1000, and you’ve got the ultimate race experience. We’ve got races in 12 cities, and we can’t wait to get to yours! Run for Women is about sisterhood and how our friends make us laugh, motivate us, and keep us going!

EDMONTON PRIDE RUN & WALK – JUNE 11 where: EMILY MURPHY PARK

5km Run/Walk The Edmonton Pride Run & Walk is a non-profit event promoting access to inclusive fitness and highlighting the diversity of the LGBTQ community. This event is truly for everyone. Whether you are an advanced runner or just want to enjoy a leisurely walk in the river valley with family or friends, we want you to participate! (www.pride.run)

submit your event listings to info@yegfitness.ca

NEW BIZ IN TOWN SunnySide Fitness

SunnySide Fitness will include training equipment such as dumbbells 5lbs100lbs, squat racks, bench press, incline press, benches for free weights, an area for stretching, and an assortment of plate loaded machines that will train your upper and lower body.

We want to be able to give Edmontonians a chance to train at a gym outdoors that provides the same equipment that their current indoor gym offers. Local businesses will have the opportunity to also reserve SunnySide for their parking lot, so their employees can escape the office and enjoy fresh air and a good workout. The same goes for personal trainers that wish to reserve SunnySide for group training and or special events.

There are many possibilities that can come from a fully equipped, mobile gym and SunnySide is excited to offer that to Edmonton and surrounding areas. www.sunnysidefitness.ca

(www.runforwomen.ca)

Pretty Happy:

Kb & co

Healthy Ways to Love Your Body Author: Kate Hudson I didn’t just wake up one day understanding how to take care of myself. I had to learn how to do so over time, and I continue to learn—each and every day.

This is a process, and my body is constantly changing. So is yours.

And when I learned how to accept that I will always be like this, I relaxed. Our bodies do not stand still for time.

When you understand yourself and connect to how you can become body smart, you realize pretty quickly that the perfect, the ideal is not the goal. Instead, the goal is feeling good in your body. That’s what leads to confidence, to feeling and looking fit, and being pretty happy. Doesn’t that sound great? I think so!

In almost every interview she gives, Kate Hudson is asked the same questions: What do you eat? How do you stay so fit? What workout do you do?

What’s your secret? Well, the secret is that the sound bites the media loves so much don’t tell the story, and the steps you need to take to have a healthy, vibrant and happy life can’t be

captured in a short interview.

The key to living well, and healthy, is to plug into what your body needs, understanding that one size does not fit all, all the time, and being truly honest with yourself about your goals and desires.

Like everyone else, Kate is constantly on the move, with a life full of work, family, responsibilities and relationships. In Pretty Happy, Kate shows how she honors her relationship with herself through exercise, making the right choices about what she eats, and constantly going back to the drawing board and starting fresh, instead of holding herself to unrealistic standards of perfection and giving up when she falls short.

Full of questionnaires to help you assess your Body Type and your stress levels, advice about cleanses and keeping your diet and body balanced, and plenty of interactive Drawing Board exercises, Pretty Happy is a beautiful, insightful, and personal look at health from the inside out, an authentic plan for an authentic life from a woman who truly lives what she speaks.

Kb & co is a fast casual plant-based café opening this spring in Fox Towers on 104 Street in downtown Edmonton. We are dedicated to providing fresh, delicious and wholesome food that nourishes and energizes without compromising flavor. We serve a variety of superfood smoothies, boxed greens, warm bowls, and sweet treats. Our menu is free of meat, dairy, egg, and soy products and contains no added preservatives and/or artificial flavors. Kb & co is committed to using seasonal and locally sourced ingredients whenever possible. www.kbandcompany.com

Navina Yoga

Navina Yoga is excited to be servicing the Windermere community with the mission to guide your journey to health, happiness and success both on and off of your yoga mat. With our wide range of classes our goal is to make this transformational practice accessible for everyone. Navina Yoga offers drop in classes that are suitable for all levels in Vinyasa, Core, Yin and Nidra Yoga. We also offer a wide range of pre-registered classes that cater to more specialized groups such as pre-natal Yoga. The inspirational team of teachers at Navina Yoga is all about changing lives one vinyasa at a time through our regular scheduled classes, our exclusive 40 Days To Personal Transformation program and our Karma Yoga project. Check out our website for further details and like us on Facebook to receive your first class for free! www.navinayoga.ca

YEGFITNESS MAR/APRIL 2016 7

BUST A MOVE They kickboxed, squatted and did their best downward facing dog all in the name of cancer research at this year's Bust A Move event at the Edmonton Expo Centre. The sweated for six-hours to raise funds in support of the clinical trials unit at the Cross Cancer Institute.

This year, over $330,000 was raised by participants. YEG Fitness was a proud sponsor of this event again this year.

July 30, 2016 REGISTRATION OPEN NOW! Please visit: www.canadiandeathrace.com

GAIAM YOGA ESSENTIALS This summer, freshen up your yoga experience with Gaiam. The company is dedicated to providing positive solutions that connect, renew and inspire the most seasoned or beginner yogi. Their latest collection of yoga mats and accessories feature functionality as well as stunning designs. Below is an overview of what's new from Gaiam this summer.

5mm Reversible Yoga Mats

Tailor your yoga practice by mixing it up with this reversible yoga mat. The mat features a different print on either side and is extra thick for added cushioning and support. The textured, "sticky" non-slip surface helps to keep you in place during any pose. Made of PVC and without the six most harmful phthalates (chemicals used to make plastic more durable) make this mat a healthier choice for both you and the planet.

Downloadable yoga practice included.

MRSP: $39.99

On-The-Go Yoga Mat Carrier

The On-The-Go Yoga Mat Carrier has the ease of a sling, with essential storage space. The internal elastic band holds the mat secure with hidden snap closures for a streamlined look.

An external zip pocket holds your yoga necessities. Made from cotton canvas for easy cleaning.

MSRP: $22.99

3mm Classic and 5mm Premium Printed Yoga Mats

Gaiam has a variety of yoga mat designs and thicknesses so you can select which one will work best for your practice. The 3mm Classic Printed Yoga Mat is lightweight and durable while the 5mm Premium Printed Yoga Mat is extra thick for added cushioning and support. Both feature a textured, non-slip surface, and are ideal for those with latex sensitivities. These mats are also made without the six most harmful phthalates, and are a sustainable, eco-friendly choice. Downloadable yoga practice included.

MSRP: 3mm Classic print: $26.99. 5mm Premium print: $39.99

Yoga Mat Bags

This fashionable and functional, 100% cotton bag features a roomy design that fits most mat sizes. The sizable front pocket can carry all your yoga class essentials, and the MP3 player pocket has an ear phone slit for accessibility. The Yoga Mat Bags come in two colour options, a fun hot pink with flower burst design and a camouflage print. The strap is adjustable for a customized fit.

MSRP: $32.99

Instavit: A Little Spray To Start The Day Instavit, the pill-free approach to supplements, recently announced that the full product line is now available at Rexall stores in Canada, offering consumers an entirely new solution for boosting energy, sleep, immunity, and more.

Utilizing oral spray technology, doctor-formulated Instavit offers a more convenient alternative to traditional pill supplements. The product line includes Instant Energy, Sweet Dreams, Immune Strength, Daily Health, Vitamin D, and Vitamin B12.

“We are thrilled to be sharing this amazing new product line with Canada’s Rexall patrons,” said CEO of Instavit North America Tom Morse. “No one enjoys swallowing pills, and carting around a bulky pill bottle is always an inconvenience. With Instavit, customers can now receive the vitamins and energy boost they require in a pocket-sized, zero calorie oral spray that tastes great. This is most certainly the new generation of energy, sleep, and health supplements.”

Unlike traditional supplement pills and energy drinks, Instavit allows individuals to customize and/or pace their intake according to their individual needs. Plus, because of its sophisticated formulation, all of its products are free from unnecessary fillers and binders.

Whether it’s a dose of your daily vitamins, or an on-the-go immunity boost, Instavit is inspiring an entirely new category of energy and health supplements.

Instavit got its start after Dr. J. Joshi sought a smarter and more reliable alternative to the traditional pill supplements he was taking to treat his Crohn’s disease. Leveraging the fast delivery, purity, and portability possible with oral spray technology, he formulated Instavit. In its effective delivery of micronutrients, Instavit puts an end to the bulky, bad tasting, and hard-to-swallow supplements of yesterday. Both made by doctors and used by doctors, Instavit introduces a fresh, effective, and medically backed approach to energy, sleep, and health supplements.

10 YEGFITNESS MAR/APRIL 2016

Healing & Renewal From the Canadian Coast Looking to the ocean for its abundant therapeutic resources, Melange is adding four Body Treatments, Cellulite Treatments, Facials, and Anti-Aging Treatments to the menu. Our supplier is proud to be one of the only product developers using raw unadulterated forms of indigenous coastal ingredients to create the formulas and protocols for these exciting new treatments!

Integrifolia Pacific Kelp

Pacific seaweed rich in vital nutrients, micro minerals, fatty acids and essential amino acids, Vitamins including B12, and naturally occurring anti-oxidants is harvested from the remote areas of Northern British Columbia Canada. It is one of nature’s oldest and most powerful nutrient rich superfoods.

In addition to the raw indigenous ingredients, we’re also incorporating proven anti-aging actives, plant and herbal extracts, natural plant oils and essential oils into the formulas.

Also contains:

Canadian Glacial Clay

• Mannitol – made up of sugars and sterols, helps to draw moisture into the skin

Formed hundreds of thousands of years ago, this clay is found only in Canada and has been used for centuries by Frist Nations for healing & wellbeing. What makes this clay so unique and therapeutic in comparison to many other clays/muds, is its superfine colloidal particles and the ionic nature of these particles. The ionic particles deeply penetrate to attract oppositely charged bacteria and toxins and draw it out through lymphatic drainage points.

This clay is rich with over 30 identifiable minerals and is a pH of between 6.5 and 7.3 making it ideal for skincare. It is detoxifying, re-mineralizing, anti-inflammatory with natural anti-bacterial properties.

• Alginate – the seaweed stalks contain a gel which is rich in polysaccharides and helps to soothe and heal the skin.

• Fucoidan – helps to heal and protect the skin tissue works well for signs of age including wrinkles.

All harvesting is conducted under strict guidelines supporting First Nations interests and government harvesting policies to ensure that no negative impact to the environment occurs. In areas where the clay and seaweed are hand-harvested no shipping channels exist: helping to keep the area well protected and pristine.

Watch our website (www.salon-melange.com) for promotions as we debut these beneficial and therapeutic new treatments.

PHOTOS BY DONNA LYNN PHOTOGRAPHY

BY ERIN BAKER OF TRUE MOVEMENT

Garuda

The Intelligent Way To Exercise

I

n Indian mythology, the Garuda is a sacred mythical bird that changes shape according to its function. It’s a fitting name for our new exercise system, which is unique in its versatility, flexibility and precision of movement. Garuda’s results are striking. Increased strength, flexibility, co-ordination and endurance, with a greater sense of ease and well-being. Garuda offers a cardiovascular workout while drawing deeply on mental focus and teaching the sacred principle of relaxation within movement. The result is a stronger, leaner body, improved posture and true ease of movement and mind. The routines and exercises are limitless and work every area of your body. The classes are designed to be challenging and fun. Since the syllabus is so broad in scope the routines range from beginner/elementary to advanced/professional. All of the exercises are systematically devised to bring your mind back into exercise while making your body the leanest, strongest and most flexible it has ever been. There are several components to the Garuda movement system, allowing for a wide variety of classes. Garuda incorporates the barre, foam roller, apparatus and mat work into its syllabus.

James D’Silva has designed a contemporary barre workout using the idea of pulling and pushing and standing out of your legs. Here the Garuda standing mat work is explored, and vigorous arm and legwork using resistance bands is brought in to establish length and strength in the body. This is functional strength training and challenges endurance, flexibility and balance.

Chakra, foam roller, is the defining word that aligns our newly produced foam rollers with the workouts we have created in opening, lengthening and strengthening our form. The word aptly described as the energetic wheel, allows us to challenge ourselves proprioceptively, while engaging our mental and physical prowess.

Made exclusively to our own specifications. James has incorporated the Garuda repertoire and cleverly devised the movement material in making it as simple or advanced as needed.

Chakra is the wheel of discovery, the energetic wheel that engages your physical, mental and spiritual well-being. It is the longest and widest roller on the market printed with Garuda logo at each end and embossed Garuda on one side. At 122cm long x 18 cm wide, your clients will love the full spinal support and quality of this beautiful product.

James D’Silva created a single versatile, multi-functional device: the Garuda Apparatus. What’s particularly amazing about the Garuda apparatus is that it uses a single space saving piece of apparatus.

Traditional exercise machines are very restricted in what they can do, so James worked closely with engineers to create a single hybrid

12 YEGFITNESS MAR/APRIL 2016

exercise device with almost limitless possibilities. With its large split platform, chair attachment, increased range of movement within the framework and adjustability of the pulleys, ropes, stability sling, bars and straps, it takes exercise, body conditioning and rehabilitation to another level. The Guarda apparatus becomes your workout playground as exercises continuously flow from one to the other, effortlessly integrating different attributes of the equipment.

The seated/standing mat work focused on strength, stability, balance and joint mobility. The movements heal & rejuvenate, working intensely within the fascial lines of the body. At the same time the limbs are constantly challenged through functional training, complex moves committing the core to supporting the frame.

True Movement is proud to be able to offer all of these classes, as well as being the host certification centre for Canada, with Master Trainer Erin Baker. We have a great working relationship with chiropractors and physiotherapists, who also quickly realized that our movement methods could help their patients. We ensure our clients receive the most beneficial, innovative knowledge to help them achieve a strong, pain free, open body. Regardless of age, and fitness level, our studio is for everyone. When we can create more space in your body, it allows you to move more at ease, taking the compression off your spine. It lets you perform your favourite tasks more efficiently, whether that is a professional sport, or regular day-to-day activities. The body responds extremely well and results are seen quickly.

Age Ain’t Nothin’ But A Number A little reminder is necessary every once in a while—as clichéd as it may be—age isn’t anything but a number. The only thing stopping you from you getting out there and doing whatever you really want to do is, well, you. We recently has the pleasure of meeting three extraordinary women proving that finding your way of staying active will keep your body vibrant, your mind quick, and your life filled with joy!

BY JENISE KROPP | PHOTOS BY VIVID RIBBON PHOTOGRAPHY

The Ninja: Elaine Butler, 72, Sherwood Park, AB. Retired and part time ninja at Iron Goddess Sherwood Park.

Growing up on a farm and riding horses all her life, Elaine was always active. A short stint of some jazzercise 20 years ago, and always enjoying a good bike ride or walk, Elaine never really had a regular exercise routine. A few years ago she saw her daughter join a local fitness and kickboxing group. Not only did she see her daughter experience weight loss results but she also saw how much fun she was having and the awesome new friends she made. Elaine thought “I feel good, I could give this a try, why not?”

Starting off slow and steady, Elaine quickly learnt how amazing and powerful her body was becoming. She kept going and going, and for the first time in her life she was consistently going to the gym.

Who says there’s an expiration age to get fit? It’s never too late! Her trainer Rhonda Karisse, made it fun, informative, and created an environment that was supportive and encouraging. Not only was she becoming more connected with her body, gaining more strength and confident in her skills but connecting and growing with an amazing diverse group of women.

Her confident, assured, and caring presence is an absolute delight to encounter. Boxing at Iron Goddess has not only made her stronger then ever before but as she says “punching something couldn’t be more fun and stress relieving.” As long as she’s still swinging she's still thriving.

Elaine’s health secret: Move, move, move! Something is always better than nothing. Find something you enjoy and just have fun.

14 YEGFITNESS MAR/APRIL 2016

The Warrior: Rhonda McLeod, 61, Edmonton AB. Accountant and partime cross fit bada**.

Two years ago Rhonda was unhappy, overweight, completely inactive and looking to make a lifestyle change. A friend told her about a cross-country bike road trip she was doing and it stuck with Rhonda.

She thought about again and again and couldn’t shake the idea. She was inspired and saw a golden opportunity to take the leap and make a dramatic change in her life. Rhonda decided she was going to get active, set a big goal, and seize the opportunity to see the country she loves in the best way possible. Love in Motion is a cross country tour bringing support and hope to vulnerable and hurting across Canada. Vancouver to Halifax, summer of 2017, 9 weeks, 63 days, 7500 kilometers. Dream big, go big!

To begin, Rhonda enrolled in a cross fit gym and quickly built a relationship and friendship with her trainer Rich. She struggled in the beginning, often wondering what she got herself into but continued and worked very hard to lose over 60 pounds in 18 months. In little more then a year, Rhonda went from completely inactive to now squatting 135 pounds and competing at the Battle of the Border. She keeps pushing her limits, one day at a time, improving everyday. She blows away her own expectations while showing all those around her what amazing perseverance and will she holds.

Now a regular at CrossFit Armoury Edmonton, she has found an energetic and crazy supportive group of “young punk friends.” She often is touched and surprised how many people have reached out to her telling how much she’s inspired and pushed them to do better and be better.

Never before has she been around such a positive and supportive group that has in a way healed her. Rhonda has overcome obstacles, pushed her limitations, learnt more about and how much others cared for her and how much she cares for herself.

Rhonda’s health secret: Don’t take everything so seriously, relax, and embrace opportunities. Let your boundaries down and people in, you never know what you can learn. Find a fit and supportive community cause it will invigorate your life.

YEGFITNESS MAR/APRIL 2016 15

The Dancing Yogi: Geha, 60, Edmonton, AB. Owner, founder and inspiring leader of Wellness on Whyte.

Her day job involves creating a zen, relaxing, healing environment for all of her clients. She practices acupuncture, energy and spiritual healing and helps others learn to apply nutritional info into their everyday lives. Geha is a wealth of knowledge, over 20 years experience of mentoring, educating, and guiding others to live their best lives. She possesses a calming presence, an infectious passion for life, helping others and most importantly having fun.

An active yoga student, you can often find her at her favourite spot - Sattva School of Yoga. Practicing has been a part of her life for over 20 years, taking her all around the world.

She grew up as a very sick child, troubled with asthma and severe allergies. She wasn’t able to be very active. Geha graduated with a degree in movement and as a young adult, moved to New York to practice and embrace her passion for interpretative dance. To this day, dance is her favorite pastime. After a long day of work she often will go home blast some music and dance to her heart’s content.

Yearning to dance, letting her hair down whether it be classical, salsa or hip-hop she allows herself to disconnect and let her body be free. Her mantra is to let go, find endless reasons to laugh and enjoy yourself.

Apart from keeping her body moving, a vital part of her health is her mental wellbeing. Meditation allows her to keep her stress levels down, her mind sharp and her spirit high. As a health practitioner, Geha knows that a balanced healthy lifestyle isn’t just keeping active but also taking time to connect your mind with your body and remembering the power of using food to fuel and heal yourself.

Geha’s health secret: Take 30 minutes every day to do whatever you love that keeps you moving to the point of exhaustion. Always remember no matter your background, genetics, fitness level or nutritional challenges know that with the proper changes and attention you can change your health dramatically.

16 YEGFITNESS MAR/APRIL 2016

A battle between the Kings of Cardio: The Air Assault bike vs Schwinn’s new AD Pro

The Airbike has been around for what seems to be forever. It’s just now finally getting the recognition it deserves as an elite piece of training equipment. We decided to pit the two top dogs against one another in order to find out who has the best Airbike on the market today.

When it comes to cardio equipment the big three are most often what comes to mind: the treadmill, stationary bike and elliptical. While all three are great options, unfortunately the King of Cardio or better known as an Airbike is all too often overlooked. It may be the lack of multimedia, old fashioned looks or even lack of user settings but what it lacks in appeal it more than makes up for in performance!

Traditionally the “big three” offer choices. First you turn on the TV, set the resistance & elevation then decide how long and how hard you feel like training for. On an Airbike, no choices, you push and the bike pushes right back. With the combination of using both your arms and legs it most definitely is a full body assault!

We placed both The Air Assault Bike and The Schwinn AD Pro in two local gyms over the past month and had their members compare the two and provide feedback. The first location was BodyRox Cross Training Center in Leduc. They felt that the Schwinn AD Pro or “Devils Tricycle” as they named it was overall a more solid unit. With it being a belt driven unit vs. chain drive it has a much smoother feel with greater noise reduction. Overall they gave the Schwinn AD Pro a 9/10 and The Air Assault Bike a 7/10.

The second location we placed the bikes was in Ponoka, AB at Gun it CrossFit. They felt that The Assault bike had a few superior features. Hand location and seat positioning among the two most mentioned. All in all, everyone agreed that both bikes are killer and by far the best cardio workout around!

Overall, the intensity and resistance created by both The Assault Bike and The AD Pro has no comparison, either way you are getting the undisputed King of Cardio!

If you have any questions or just want to give one of the two bikes a whirl please do not hesitate in contacting or dropping by your Local Flaman Fitness Dealer.

BY STEVE TAYLOR, BRANCH MANAGER Flaman Fitness Wetaskiwin

Follow Flaman Fitness on Instagram: @Flaman_fitness

Sport Specific Strength and Conditioning Off Season HOCKEY At Performance 104, an evidence based approach guides our youth training philosophy.

We focus on the following principles: • Avoid and prevent injury.

• Focus on quality movement including agility and mobility training & strength, power, and energy system training.

• Provide developmentally appropriate training (kids respond better to certain kinds of training depending on their developmental age!)

• Make training fun!! Athletes will work harder when they understand and enjoy their training.

7121 104 Street Edmonton, AB T6E 4B7 780-758-P104

Performance 104 Off Season Program Schedule runs weekly Monday to Thursdays starting May 2.

See performance104.com for full schedule.

YEGFITNESS MAR/APRIL 2016 17

When that client and I read the note from bottom to top, the new message changed our lives.

Attitude is everything, change yours.

Accepting new clients now. wevivefitness.com

Trail Running in the Rockies

BY CLINTON SENKOW Living in Alberta you get a vast outdoor playground to adventure in, everything from mountain biking, hiking, and camping in the summer to snowshoeing and ice skating in the winter. This really is a great place to live if you like enjoying the outdoors all seasons of the year.

One activity that isn't well known but has a tremendous number of options in Alberta is trail running. Trail running through the endless amounts of valleys, mountains, and foothills seems like a no-brainer for the large portion of people who enjoy running.

However this is still a relatively new activity that a local Edmonton entrepreneur has decided to tap into.

We were lucky enough to come across Mountain Stride Fitness, a company that offers coaching and plant-based nutrition counseling to runners in Edmonton. In the summer months they run trail-running retreats in the Canadian Rockies. The company was started by NAIT graduate, Patrick Sperling who saw a need for specific running coaches and trainers that worked with runners in the Edmonton fitness community. He decided to expand on this need by offering trail running retreats in the Canadian Rockies as well. Patrick is also a passionate vegan who likes to share a plant-based nutrition diet with his clients.

Throughout his childhood Patrick was focused on volleyball, and then in his early twenties he started playing in a band. When he was in the band he started to go down a dark path that led him to using drugs and alcohol. Mix that in with a poor diet, and he noticed he was headed to a bad place.

One day he woke up put on his shirt, and went for a run. This is the moment when he decided he needed to make a change to his lifestyle. He wasn’t this gifted runner from an early age. It was inspiring to hear him mention that he would simply “put a sweat suit on like Rocky in the winter, while being barely able to run around the block.”

Coming from a non-running background he now boasts an impressive resume having competed in college cross-country events, and placing well in mountain ultra races across Canada. His story truly is inspiring and shows that anyone can become a runner.

Here are a few tips from Patrick for aspiring trail runners:

1. SHOES

Getting specific trail running shoes is important for beginners, and will help you adjust better to your surroundings. Patrick recommends Fast Trax Run Shop in Edmonton because they will be able to help you with what shoes will work best for you.

2. SENSE OF ADVENTURE

You need to have a sense of adventure. You don’t need to be an expert. You just have to be willing to try the experience.

3. PACE

Trail running is different than road running so your pace isn’t as important. The trail is usually hilly and bumpy, so running with your momentum and just going by effort will give you a much better experience.

4. IT’S OK TO WALK

Doing a brisk walk or hike up a section is allowed and usually the better way to do it.

Don’t feel like you have to run the whole way, and doing a walk in a steeper section can actually recharge you to go faster during a flat section or downhill.

5. DOWNHILL RUNNING IS A SKILL

You are going to encounter some downhill stretches so it’s important to focus, and practice going downhill. It’s not easy and takes skill, so try and work at this, as it will make trail running more enjoyable.

For more information on services offered by Mountain Stride Fitness and the locations of their running retreats in 2016 make sure to check out www.mountainstridefitness.com.

Photo by Patrick Sperling

PHYSIOTHERAPY MASSAGE ACUPUNCTURE NUTRITION

For a lot of us in ou

r busy world stayin g in shape means goin g to the gym and lifting weights . We all have our favourite worko uts and muscle groups to h it u (chest, arms and ab p s, duh).

As fun as it is to ju st lif ever y time you step t heavy into the gym, it is just as im portant to constantly isolate and build those stabilizer m uscles

These strength en help to establis ing exercises h stability and en d ynamic su movements ar res our e completed us in the appropriat e muscles to m g ove efficiently and pr The problem w otect your joints. ith these exerci ses is they tend to be can be conside challenging and red boring due to required focus on control. So let’s isolation and ge the way right off t that out of will likely not be the bat – these your favourite

exercises to do , bu and get them do t get over it n In this article w e! e are going to show four of our favourite accessor y exer cises that are gr eat to work into an y help to cover se program and will ve exercises will di ral joints. These rectly improve stability of the jo help with over ints and will also all ability to m ove and lift heavier weights.

h t g n e r t S r u o Y e z i m i t Op optimizephysio.com // 780-455-5068

Eccentric Glute/Hamstring Lowering Starting on your knees with your feet securely supported using a GHD machine, or with help from a workout buddy.

Keeping your feet anchored, slowly lower yourself, as controlled as possible until you are laying on your stomach.

Push yourself back up to into the starting position, and repeat 15 times.

This will improve: squats, deadlifts, lunges This will improve: spinal position and stability with any weighted lifts!

Hollow Body Rocks While laying on your back with your arms in an overhead position - lift the arms and legs and reach away from the body keeping your core muscles engaged

While maintaining the same angle in your hips and shoulders rock your body back and forth like a rocking chair.

Repeat 2 sets of 15-25 reps.

Banded Squats Place a thick band around your knees and arrange yourself in a squat position with feet shoulder width apart.

While maintaining tension on the band by pushing the knees laterally, go into a full squat trying to get your hips lower than parallel.

Return to the starting position keeping the tension on the band and repeat 25-40 reps.

This will improve: squats, pistol squats (single leg squats), running.

This will improve: shoulder press, split jerk, pull ups.

Turkish Get�Ups Starting on your back lift the kettlebell off the ground allowing it to rest on your forearm.

Keep the elbow straight and ensure you maintain focus on the kettlebell at all times

Bend the knee on the same side that the kettlebell is on.

Rotate onto your opposite elbow, and push up onto your hand.

Lift your hips up off the ground by performing a bridge.

Bring your other leg back underneath the body so you’re positioned on your knee and slowly stand up.

The finishing position is standing with the kettlebell locked straight up overhead.

Reverse the steps to go back down into a laying position.

Switch the kettlebell to the other hand and repeat 10 alternating get-ups per arm.

Fish oil is most known for its anti-inflammatory properties and support for cardiovascular health and brain function. But did you know that it can also be beneficial for depression, menstrual cramps and is incredible for your skin? So why aren’t you taking it?

It contains Essential Fatty Acids (EFAs) that your body cannot create on its own so you need to get them from either food or supplementation.

The most common excuse I hear people use as to why they don’t want to take it is because of its fishy aftertaste. They feel like the fish smell comes back to haunt them and this can be deterring.

Have no fear! Here are some options for you to help prevent a fishy aftertaste:

STOP MAKING EXCUSES,

• Try a fish oil supplement with a coating on it that prevents repeats.

EAT YOUR FISH!

• Take your fish oil right before a meal.

BY TANYA WEST

When choosing a fish oil, you want to look for a high quality supplement and it will say on the bottle if it prevents aftertaste. Some are even specially flavoured and surprise—they taste great! If you are still not convinced, there are some Omega Supplements out there that are Vegan and provide similar health benefits. Do your research and ask questions!

• Keep the capsules in the freezer to prevent breakdown.

Extra Fit Tip: If you are into weight training, you should consider this anti inflammatory supplement support as you are putting extra stress and inflammation on the body.

As with any new supplement, talk to your doctor before trying something new.

22 YEGFITNESS MAR/APRIL 2016

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BY VANESSA GOODMAN PHOTOS BY VIVID RIBBON PHOTOGRAPHY

A

nkle socks made from bamboo fabric seemed like an ideal choice. And they were, until I trudged through the first mud pit. Now drenched and dirty, my socks were sliding off faster than the lid of the peanut butter jar at the 3pm energy lull.

With soggy, bunching socks jamming in the toes of my shoes, I still had three quarters of the race to go.

I cursed my bamboo ankle sock fail, and wondered why I didn’t seek advice on attire for my inaugural obstacle course race.

Here are a few key tips I wished I knew about attire and prep in general. They’re crowdsourced from first timers to elite competitors, and will help you tackle those mud pits like a boss.

1. REGISTER YESTERDAY

Pick your race(s) and sign up as early as possible. Prices often increase as race day approaches, and the best heat times fill up the quickest. Many people prefer earlier heat times to minimize the number of racers on the course and the amount of mud on all the obstacles.

2. FIND YOUR FOOTWEAR

If you plan to run even a couple races each year it’s worth purchasing a pair of shoes designed for obstacle racing. The extra grip provides better traction and sheds mud easier than regular running shoes. And the drainage ports allow water to easily escape. But if your style involves fluorescent tights and matching t-shirts for a once-a-year fun mud run with friends, a regular pair of running shoes will certainly get you to the finish line.

3. PULL UP YOUR SOCKS

Bamboo ankle socks need not apply. Many people go with knee high compression style socks. They help provide protection when crawling, sliding, and climbing. Thankfully, once you pull them up, they stay up, even when drenched and dirty.

4. CHOOSE YOUR CLOTHES

There are places mud should and shouldn’t be. Preventing mud from getting into the shouldn’t-be places involves snug fitting, moisture wicking, skin-protecting, pocket-less attire. Though a cotton tee is a great look for many occasions, it’ll do far more chaffing than wicking when wet.

5. OPT FOR SPRINTS

While training for the obstacles is far more enjoyable in my opinion, this isn’t American Ninja Warrior.

Running is an essential part. The great news is that you can skip the lengthy cardio sessions and opt for sprints. Races are basically short running segments from obstacle to obstacle. So format your training in a similar way. Try a 400 metre sprint, and then an activity (climb, jump over, crawl under, lift) and then sprint. If you can incorporate hills into those sprints, your legs will cringe at the time, but you’ll be thankful on race day.

26 YEGFITNESS MAR/APRIL 2016

Models: Vanessa Goodman + Janni Hussi Makeup Artist: Elina Dunn of Beauty by Elina - bbelina.com Location: The Base by River Valley Health

6. MUSCLE UP

Here’s the other essential part—the obstacles. I’ve raced against people whose forte is clearly running.

They fly from obstacle to obstacle. But they lose a ton of time, and have trouble completing some obstacles altogether, because they didn’t ramp up their strength and agility. So grab some weight, and push, pull, drag, hoist, throw, carry, squat, lunge. Then drop it and do 30 burpees. Kidding. Not really. Do them.

7. GET A GRIP

Clearly your feet have the majority of the responsibility. But your hands, and particularly their grip, are key on certain obstacles. Monkey bars, rope climbs, horizontal walls— they all require grip and forearm strength. Among varying methods, simple ways to increase your grip strength include a plate pinch or hanging from a chin up bar, and increasing the duration each time. Eventually, you’ll show up your competitive seven-year-old self in a monkey bar duel.

8. COMBINE TECHNIQUE WITH STRENGTH

For some racers, the goal is to complete rather than compete. But if competing is where you’re at, then learning proper obstacle technique will save you valuable time and potentially penalties. Consult a local trainer or gym who offer obstacle training sessions. You CAN muscle your way through inverted walls and rope climbs; however, using strength AND technique is often a faster and safer way.

9. BRING ON THE WIND AND RAIN

Who doesn’t enjoy a sweat session in an air conditioned gym, or a 5k run on a warm summer’s day? Yup, this girl. Chances are, though, race day conditions won’t be quite so ideal. If you can, take your training to a local rugged, hilly running trail. In windy, rainy drizzle. Without your earbuds.

10. SHOP LOCAL

No need for a long road trip to become a mud pit boss this season. Within an hour or two of YEG, you’ll find a great selection of well known races along with events organized by community groups or gyms.

Pick a race (or two). Snag the classic before/after pic for Instagram. Tag #yegfitness in your mud pit boss conquests.

Thanks to those obstacle racers near and far who provided their favourite tips for this top 10.

Vanessa Goodman is an OCR enthusiast, lover of healthy habits, communications consultant, and mom of three boys.

YEGFITNESS MAR/APRIL 2016 27

2016 OBSTACLE RACES IN THE YEG AREA MAY 14 - RISE UP CHALLENGE CROSSROADS 16KM - EDMONTON JUNE 4 - THORSBY MUDSLAYER 3KM AND 6KM - THORSBY JUNE 11 - STORM THE FORT 5KM - FORT SASKATCHEWAN JUNE 18 - WOMAN TO WARRIOR 5KM - EDMONTON GARRISON JUNE 18 - SPARTAN SPRINT 5KM - ST. ALBERT JUNE 25 - FOAM FEST 5KM - RED DEER JULY 23 - ZOMBIE SURVIVOR 5KM - COCHRANE AUGUST 5-7 - MUD HERO 6KM AND 10KM - RED DEER AUGUST 6-7 - TOUGH MUDDER 16-20KM - DRUMHELLER AUGUST 13 - DOWN AND DIRTY 5KM - EDMONTON SEPTEMBER 3-4 - SPARTAN SUPER / SPRINT 12KM / 5KM - RED DEER SEPTEMBER 10 - ALBERTA NINJA CHALLENGE OBSTACLES ONLY - FORT SASKATCHEWAN OCTOBER 1 - RISE UP CHALLENGE BLACKOUT 16KM - EDMONTON

Pride Ru ton n o

n

2016 E

a lk &W

CELEBRATE EDMONTON’S DIVERSE LGBTQ COMMUNITY WITH AN INCLUSIVE 5K RUN & WALK

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*All distances are approximate. Visit individual race websites to confirm dates, details, and to register.

JUNE 11, 2016 • 10AM • EMILY MURPHY PARK ww

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Why You Should Stand Up Paddle (SUP)

BY SEAN NICKERSON, OWNER OF WATERMAN5 Stand up paddle (SUP) boarding has been increasing in popularity around the globe and has become a great recreational sport for just about all fitness levels. SUP-ing gives people the ability and opportunity to enjoy local bodies of water. Investing time to enhance your SUP skills will open up whole new realms for you to explore—imagine packing up a wetbag with your camping gear and taking a trip across a mountain lake at 10,000ft of elevation.

However, SUP requires some basic knowledge just like any other outdoor activity. It’s important to understand many of Alberta’s lakes, rivers, and reservoirs do not warm up until late August. Cold water (less than 70° F or 21° C) can cause hypothermia. The human body cools 25 times faster in cold water so be prepared to fall in.

This means wearing a lifejacket or personal flotation device (PFD) and a leash is important. According to Transport Canada (TC) there must be one Canadian approved lifejacket or personal floatation device (PDF) on an SUP and available for immediate use at all times.

Transport Canada supports the use of a leash, but not as an alternative to a lifejacket or personal floatation device.

SUPs Can Be Used Everywhere: Like most people, I plan my vacations around coastlines. I love camping, but I can't function without water.

SUP-ing has emerged as a great way to enjoy all parts of the world’s waterways and bodies of water. Along with the ocean, people are riding SUPs in rivers, lakes, harbours, streams, reservoirs, etc. By paddling around on a SUP, you will get to enjoy a body of water and the sun while getting a whole new perspective.

Selecting the Right Board: Once you’ve been bitten by the SUP bug, you’ll soon want to buy your own SUP. While one board is never enough in my opinion, most people have to find the right one, think about the type of paddle boarding you'll be doing.

Fun and fitness SUP-ing: This includes leisurely outings and fitness sessions on flat water and catching small to medium-size waves in the ocean. Most beginners will fall into this category. The Surftech Universal Coretech (available in 9’6”, 10’6” and 11’6”) meets all the needs of a novice SUP-er with room to grow. At 32” wide this light, super stable and playful board can be used for fitness, fishing or a casual paddle on the lake with or without your dog.

30 YEGFITNESS MAR/APRIL 2016

Your primary considerations when choosing a SUP for all-around use and surfing are stability and manoeuvrability.

Touring or racing: This type of paddling involves covering long distances and reaching high speeds. Your primary considerations when choosing a SUP for racing/touring are speed and efficiency in the water. The Surftech Sabre (available in 12’0 and 11’0) can go from backcountry expeditions to weekend race series. These boards are equipped with front and rear tie downs for equipment and is priced just right. This board was named in Outside Magazine Gear of the Year Award for 2015.

Rigid or inflatable board: Technology has come a long way since the start of SUP and with that the “inflation nation” has slowly taken over. Benefits of inflatable board include; easy storage, ability to travel, and perhaps the most enticing is that they can take a lot of abuse. Surftech’s new Transport Air Series (available in 10’0, 11’0, and 12’6) features progressive outlines and the most advanced technology to create a lightweight inflatable board.

Edmonton has a diversity of different locations and shops to get you started. For a complete selection of boards and accessories check of one of Canada’s biggest shops, the Easy Rider or Mountain Equipment Co-op (MEC).

Looking to try SUP-ing? First of all, I would encourage you to take a course through a certified organization like Paddle Canada. This will help you get off on the right foot in a safe and friendly environment.

Waterman5 is located in the southeast of the city and offers certified courses and training on a weekly basis throughout the summer. They also have a wide variety of boards and paddles that you can test on location.

As you learn more about SUPs you'll find that there are actually a few sub-genres of SUP including: touring, white-water, racing, fishing, and ever popular SUP fitness. The more types of boards and activities you try, the more fun you'll have and you might just find the right genres. You'll never know if you don't try.

Practically Fashionable _

by John Chwyl, THE FASHION GUY Apparel Photos – Onzie Available at Elevate Activewear

I

t was during one of my first yoga classes, while in table top preparing to extend my right leg straight out and directly behind me, that I realized it DID matter what you wear to exercise class. Even though I had been talking about fashion for several years and have done multiple features on athletic styles, I truly believed it would be okay to skip buying yoga shorts and just wear my casual unlined shorts. I'll save you any more of that visual, but suffice it to say, as I carefully lifted my leg behind me, I knew it did matter!

Regardless of the type of activity you're doing, you will find, and should find, the perfect athletic apparel to keep you moving, playing and working out in the most practical and fashionable way. If you need to stay dry, keep warm or need to stretch and want to look good doing it, it's out there!

The marriage between practical and fashionable athletic clothes, so called athleisure, has been enormously successful. According to research, in 2014 U.S. consumers spent $14 billion on apparel, footwear, and accessories. That’s a whole lot of money dished out on sweatpants, t-shirts, yoga shorts, sneakers, and accessories and all of them are designed to make us look good and feel good while working out. Much of this increase in popularity can be attributed to those super moms who seem to do it all—raise kids, keep a house, work a full time job outside the house, and still find time for some exercise. Who can deny, or would want to deny, a comfy pair of sweats or leggings, a tank top or even sneakers as part of your hectic day?

The line between gym clothes and street clothes has been blurry for years. You had to know that when sweat pants are paired with a suit jacket on the fashion runways, gym fashion had come a long way. The biggest reason for the big shift in mainstream fashion was that companies figured out they could design and deliver quality and functional clothing that looked really good! Fashion and sweats together—who would have thought it? A lot of the credit for the change came because women especially, wanted workout clothes that were more than just work out clothes. They wanted style to go with comfort!

Comfort in athletic fashion ultimately begins with the type of fabric you choose. If you look at the label on most athletic styles, you will find a blend that has been designed to do it all. Technology and advancements on fabrics have taken the idea of practical to a new high. Compression fabrics have been adapted to enhance workouts with increased blood flow for good muscle-oxygenation. I’m not going to pretend that I understand all of that but I can tell you they sure look good on a well-trained body.

34 YEGFITNESS MAR/APRIL 2016

Basically deciding what fabric or blend is best for you and your workout will boil down to two principles. Natural fibres such as cotton tend to love water. It absorbs moisture. Synthetic fibres, like polyester, do their best to avoid or repel water.

When you do want to get moving, style and design are the next consideration. You will want the best possible fabric and style for every possible situation and you'll want it in that one piece. There is a reason running shorts are a certain length or why a golf jacket is designed for a full range of motion. And as I found out, there is a reason men's yoga pants have an insert in the shorts. You will find in addition to good looks, the new styles for specific sports are designed to enhance your activity, while making the necessary movement as unrestricted as possible. Advancements in garment construction ensure movement and safety are the primary concern.

Changes like flat-seam stitching for chafe-free comfort ensure your workout clothes feel good, protect your body, wear well to enhance the total exercise experience.

Have a look in your closet. It might be time to update every part of your workout style. Check out all the new blends of natural and synthetic fabrics. Update your workout clothes with practical and fashionable pieces designed for your specific exercise program.

Baggy cotton and worn t-shirts should be replaced with new colorful t-shirts that are both moisture wicking and structured. Especially hot for ladies this season are "strappy" bra type tops. Those thread bear stretched out leggings should be replaced with the new sleek, boldly printed or leather-like, capri length leggings. Let's not forget about those worn out sneakers! It might be time to check out a new pair of colourful, impossibly light, high tech performance runners. Every part of your entire workout wardrobe might be ready for an update with any of this season bright and bold new and advanced styles.

Long ago, designers recognized practical could still be fashionable.

Consumers have embraced each new season of style and have adapted those looks to fit within their everyday casual lifestyle.

Gone are the days when you packed your gym bag full of your workout clothes. Today's men and women wear their workout clothes to the gym and then simply add a few fresh layers, such as a stylish top or jacket, and head out for a drink with friends after.

I have always talked about how important comfort is when choosing your fashion wardrobe and athletic clothes are the perfect example of this belief. Do I still believe that you can go too far when you cross over from athletic styles to mainstream fashion? You bet I do! The newest styles and trends are making the crossover line blurrier than I've ever seen. The line between practical and fashionable is clearly the same. But don’t let that discourage or confuse you. Regardless of whatever you finally choose, working out in the proper clothes will ensure you feel better. And feeling better leads to you confidence and looking better! As far as I am concerned that's all any of us can strive to achieve.

YEGFITNESS MAR/APRIL 2016 35

OUTDOOR POOLS

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

Child

$49

Adult

$75

Youth/Senior

$59

Available for a limited time.

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

Family

$199

SOAK UP THE SUMMER AT AN OUTDOOR POOL Warm weather is officially here and it’s time to get out into the summer breeze. Edmonton is alive with outdoor recreation opportunities to keep you and your families active, offering everything from parks and trails to sports fields and even four amazing outdoor pools.

Each City of Edmonton outdoor pool offers a unique experience depending on your interests. Here are a few ideas to kick your next visit to an outdoor pool up a notch.

QUEEN ELIZABETH 9100 Walterdale Hill

OLIVER 10315 119 Street

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

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

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

Whether you decide to spend the whole day here or just come for a couple hours this pool will keep all ages entertained for the duration of your stay.

Bring your swim wear and go see what The City of Edmonton has to offer; we don’t think you will be disappointed!

FRED BROADSTOCK 15720 105 Avenue

MILL CREEK 9555 84 Avenue

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

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

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

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

edmonton.ca/outdoorpools

Pride Run & Walk

Healthy Bodies, Minds and Relationships In Our Community

BY JOSHUA BERGMAN My partner and I had an idea last year to organize a 5K Run & Walk during the Edmonton Pride Festival. Well, that idea actually happened, and the first Annual Edmonton Pride Run & Walk included over 400 participants, numerous volunteers, and spectators.

We contributed $8,100 to The Orlando Books Collective Entrance Award Endowment Fund, which provides a LGBTQ scholarship to students at the University of Alberta, all thanks to the incredible community support here in Edmonton.

We are now busy organizing the second Annual Edmonton Pride Run & Walk and I wanted to share a bit of my inspiration for this event, how it came together, and why it is so important to me.

Over two years ago I showed up to a free, outdoor, inclusive, and community-minded fitness movement in Edmonton called November Project Canada. That first day in November 2013 was one of those pivotal moments in my life where I now look back and can say, “yep things changed for me that day.” Through November Project, fitness, running, and very early mornings became a significant and necessary part of my life. And more importantly I became connected to a community of people who were diverse and welcoming and shared these same interests and goals, including my run crew, River City Runners.

Fitness and running have given me so much beyond just physical health—new friends, new experiences, new goals, a new connection to the city I live in, and increased confidence. Around the time of introducing fitness and running into my life I wanted to be more actively involved in Edmonton’s LGBTQ community—my community.

Having attended the Edmonton Pride Parade and other events during the Edmonton Pride Festival over the last few years, I became increasingly inspired by how Edmonton’s LGBTQ community and its allies were embracing this event. It is now one of Edmonton’s largest summer festivals.

We wanted the Edmonton Pride Run & Walk to be another unique part of the Edmonton Pride Festival and another opportunity for access to inclusive and fun fitness options in Edmonton, to highlight the diversity of the Edmonton community, and to contribute to the LGBTQ community in a positive way.

Our event is a 5K run or walk that starts and finishes in Emily Murphy Park in Edmonton’s beautiful River Valley. It is a challenging 5K race for experienced runners but at the same time accessible for families and those who have never run or walked that distance before. We have kept the registration fee low and offer subsidized race registrations for youths, seniors, or those that are unable to afford it. I believe we are one of the first races in Edmonton to have inclusive gender registration options beyond just male and female.

We have had to approach and rely on the community to support, promote, and sponsor the event and the response has been incredible. We have been fortunate to have some key community leaders get behind the run including Dr. Kristopher Wells from the Institute for Sexual Minority Studies and Services at the University of Alberta, and Andrew Ference of the Edmonton Oilers and November Project. Their public support was instrumental in getting the run off the ground last year.

The proceeds from the event are donated to a scholarship endowment fund, the other part of the event that is very personal for me.

Growing up in modest circumstances, education has played an important role in my life and has afforded me many opportunities I never could have imagined. I was fortunate enough to receive a few scholarships and bursaries that allowed me to complete my University education. I am hoping this event can help create those same opportunities for others.

On June 11th, 2016 we are hoping to build on the success of last year and have a goal of registering 500 participants and raising $10,000 for the Orlando Books Collective Entrance Award Endowment Fund.

But most importantly, we want this event to be a welcoming, special, fun, and memorable day for all those who decide to participate, volunteer, or spectate. The Edmonton Pride Run & Walk is an event where you can celebrate who you are, what you love, and the beautiful Edmonton community.

For more information on the event including registration, volunteer, and donation details go to www.pride.run.

PHOTOS BY EG ORREN AND KATIE HUGHES

38 YEGFITNESS MAR/APRIL 2016

MEAL TIME //

JERK CHICKEN & SIMPLE VINAIGRETTE SLAW TACOS GLUTEN & DAIRY FREE Jerk chicken tacos. Yes, I know, not the most likely combination! I’m pretty much combining two totally different cuisines with this one—but seriously people, trust me, it so works!

Jerk chicken is always amazing. When the hubby and I were in Costa Rica a few years ago, we stayed in this little town called Peurto Viejo that had this amazing Jamaican restaurant. They served the most delicious jerk chicken I’d ever tasted in my life. We ate there at least 5 times in the week we were there— and every now and then I still get a crazy jerk chicken craving!

Like, last weekend for example. I found a great recipe for a homemade jerk chicken seasoning blend and then, as usual, the wheels started turning. I was thinking of what I could serve with my delicious jerk chicken that wouldn’t throw me off my diet plan. A delicious vinaigrette slaw seemed like the perfect accompaniment.

I raided my pantry and fridge and came up with some simple yet delicious ingredients to make the slaw. Kale (my new love), cabbage, and carrots, mixed with a Dijon cider vinaigrette that I sweetened with stevia, and then added some celery seed and coriander for crunch and that good ol’ slaw flavor.

Although I’m a little unsure about my carbohydrate choice being acceptable for my diet plan, I decided to go with taco shells just this once. But, in my defense, the shells I used are locally made with clean, natural ingredients and no additives or preservatives.

So, I made a little exception, and only had two.

And wow, all I can say is yum!

The spicy jerk chicken, the cool, sweet, slaw, all wrapped up in a warm, soft, corn tortilla, with a drizzle of hot sauce—perfection!

Healthy, clean, and delicious!

Oh, and not to mention, a serving of 3 of these tacos (if your shells are around 50 calories each like mine were) topped with about 1.5 ounces of chicken and 1/4 cup of slaw, on each taco, only sets you back about 380 calories!

That’s pretty darn good since tacos you’d find out at a restaurant— or heaven forbid— fast food, would set you back closer to 800 to 1,000 calories, at least!

This recipe is definitely going to be a remake!

Even without the tacos, the jerk chicken would be amazing with rice and peas and the slaw, or even on a sandwich, or as the topper on a filling salad. Which is exactly what I did the next day with my leftovers. I mixed the remaining slaw with a bunch of lettuce, and threw in the jerk chicken and some quinoa. Delish!

So if you are feeling like jerk chicken and tacos lately, morph the two into this delicious, healthy dish. Oh, and don’t be intimidated by the length of this recipe. It’s pretty much all spices and actually incredibly easy to put together!

PREP TIME: 1 hour COOK TIME: 30 mins TOTAL TIME: 1 hour 30 mins

INGREDIENTS

INSTRUCTIONS

For the Jerk Chicken: 4 6oz chicken breasts 1 teaspoon thyme 1 teaspoon chili powder 1 jalapeno pepper, cored, seeded, finely chopped 2 cloves of garlic, pressed 1 teaspoon ground ginger ½ teaspoon nutmeg ½ teaspoon cinnamon 1 teaspoon freshly ground black pepper Pinch of sea salt 1 tablespoon lime juice 1 tablespoon olive oil ½ teaspoon ground cloves

Combine all of the spices for the jerk chicken seasoning with the lime juice and olive oil and rub over each chicken breast to create a good coating. Marinate for at least 30 minutes in a baking dish.

Meanwhile assemble the slaw. Whisk together the mustard, olive oil, vinegar, stevia, celery seeds, coriander, salt and pepper.

Place the kale in a large bowl and massage lightly with a sprinkle of salt until slightly wilted. Add in the cabbage and carrots.

Pour the dressing over the slaw and mix well to combine. Put in the refrigerator.

Preheat oven to 375. Put marinated chicken (in the original baking dish) into the oven and bake for 20-25 minutes or until done. Let cool slightly then shred chicken into strips or chunks.

Warm corn tortillas shortly in the oven or microwave and top each with about 1½ oz of jerk chicken and a ¼ cup of slaw.

Drizzle with some hot sauce (optional) and enjoy!

For the Slaw: 2 cup kale, massaged with salt to wilt slightly 1 cup shredded red cabbage ½ cup shredded green cabbage ½ cup shredded carrot 1 tablespoon Dijon mustard 1 tablespoon extra virgin olive oil 2 tablespoons apple cider vinegar 1 packet stevia (or 1 tablespoon honey) ½ tsp ground or whole coriander (I used whole, and crushed it slightly) ½ tsp celery seeds dash of salt and pepper 12 small soft corn tortillas

NUTRITIONAL INFORMATION Serving size: 3 tacos with 1.5oz chicken and ¼ cup slaw each Calories: 377kcal Fat: 11g Carbohydrates: 40g Sugar: 2g Fiber: 5g Protein: 34g

Christal Sczebel is a Certified Holistic Nutritionist and the Owner of Pure & Simple Nutrition located in Edmonton, Alberta. She is also an avid blogger at her little space on the web: nutritionistinthekitch.com

YEGFITNESS MAR/APRIL 2016 39

YEG Food & Body Image Psychologist Goes On a “Diet” to Show You

A New Take on Body Positivity

BY ROSALYN FUNG

PHOTOS BY JEFF KELLY

What?! Roz is going on a diet!? Huh!?

Ok, ok, for those of you who know my work as a Registered Psychologist, I successfully help people break free from dieting and body image struggles. So why am I hiring Nadine Dumas, a Fitness Nutritional Coach, to “diet” me? Because in the world of Body Positivity, I strongly believe it is missing a voice in the specific area of Body Transformation and Self-Love.

Body positivity encourages people to be okay with how they look and feel today. It is about taking on the attitude of accepting your body, regardless of your shape, size or weight.

Body Positivity is about throwing away the notion of being “perfect” and instead, knowing “beautiful” exists in and from your own body.

Body Positivity is to accept yourself, exist as you are, without fear or self-criticism.

I want to take it one step further and emphasize that body positivity is also about your attitude not only towards your body image, but also towards your emotional, mental, physical, spiritual and social health – the 5 pillars of what make up my company, Holistic Body Love.

A pattern I’ve been noticing with my clients, and in social media regarding body positivity is that as people are in the process of learning to love themselves, they tend to go through a rebellion stage from the dieting mentality. I call this the pendulum effect, where dieting mentality is based on fear of fat, not feeling good enough, and self-loathing. Then as people are breaking away from dieting mentality, they swing to the other side of the pendulum, which I coined rebellion mentality. This is when individuals tend to indulge in foods that they were not allowed to eat while in dieting mentality.

How this differs from the restrictive/rigid eating, binge, guilt/shame, then self-punishment cycle is that now, these individuals are in the process of self-love so it’s coming from a place of learning to appreciate, respect and eventually love yourself while breaking food rules that ran their life for years! This is a very necessary, healthy and normal part of learning to break out of diet mentality and find freedom with food. It’s not uncommon to go overboard at first on these foods because they are learning to work through breaking rigid, restrictive and limiting food beliefs.

However, the problem is that people can get stuck in the rebellion mentality, which includes continuing to over eat foods that may not actually nourish their bodies and health. Many chronic, yo-yo dieters have damaged their metabolism from the years of dieting, they may actually have health issues such as low energy, high blood pressure, diabetes, high glucose levels, poor cardiovascular health—and the list goes on. Even if an individual may not have serious inner health issues, they may feel unsatisfied with their excess weight because it gets in the way of them functioning better in their life.

The problem I’ve noticed is that people believe “If I want to transform my body, then I can’t really be loving myself” or they are fearful of swinging back into the dieting mentality, so they stay stuck in rebellion mentality or feel ambivalent about being there. This is fantastic—now the individual is ready for the next step, which is moving towards flexibility, balance and moderation. Now, the pendulum swings in the middle, notice it is still swinging, as it’s not ideal to be stagnant, and this is the place where the foundation is Unconditional Self-Love and Self-Worth.

YEGFITNESS MAR/APRIL 2016 41

People always inspire me so in return, I love inspiring people and although I do not believe I need to transform my body because I love it unconditionally, I believe I have the right to transform my body. This is the ideal place to be in regards to experimenting with making tweaks to your body, because you are already comfortable inside with who you are. Because old core beliefs of not feeling ‘good enough’ have shifted to knowing you are ‘good enough’ and that your worth is not tied to your body’s size, shape or weight.

Changes on the outside will not shake those old limiting core beliefs. You’ll still have positive self-talk and even more patience with results. I will not feel like I’m more worthy of a person when my body has transformed into a different shape after these tweaks.

The outside gains may be muscle, strength, power and athletic performance, however, the inside gains will be a deepening of perseverance, joyful discipline, confidence in taking on new challenges, and self-love.

As a project to demonstrate and inspire others, I want to show people how to transform their body (whether that’s fat loss, muscle gain - some kind of body composition change) and have their relationship with food in the background and self-love in the foreground.

Diet mentality fails to include some vital ingredients: mindfulness, self-compassion, emotional regulation, positive self-talk, self-worth, inner confidence and self-love. It’s the main reason people cannot maintain their weight loss once they’ve achieved their goal. They got there by beating themselves up, being constantly anxious and obsessed with food and their body. I know this to be true, because I personally have been there. I was someone who chronically tried to perfect my body for over a decade, going so far as to do a bodybuilding competition in 2008. I had my perfect body, and yet, I was the unhappiest and most anxious I’ve ever been. After that show, I did lots of self-work and healing, and today, this lead me to truly live in one of my purposes to empower people in their relationship with food, body image, weight loss, and health.

So I want to inspire and empower others as they are working towards unconditional self-love while transforming their body inside and out.

42 YEGFITNESS MAR/APRIL 2016

3 Tips to get started on body transformation and self-love: 1.

Engage in joyful discipline: Setting up your life to succeed and live in alignment of that intention. An exercise I often suggest to clients is that every morning before getting out of bed, focus on your intention for the day that will bring you happiness, and check in with yourself a few times throughout the day to see if you’re still living in accordance of that intention. If not, adjust so that you are, by asking yourself, “What is one small thing I can do right now to align again with my intention?”

2. Work on having self-compassion for your inner critic: We all have

an inner critic! Notice how much self-talk is positive vs. negative.

Catch yourself when you engage in negative self-talk and interrupt it by saying, “Be kind to myself”. This interrupts the neural pathway in your brain that’s set up for this negative self-talk, and creates a new neural pathway for positive self-talk instead!

3. Feel into your feelings, no matter how uncomfortable they are:

Acknowledge your feelings and honor them by engaging in selfcare activities that will help those feelings shift. Journal about your negative feelings and keep a gratitude journal to acknowledge the positive shifts too.

My Fitness Coach, Nadine Dumas and I are going to blast the Diet Industry with a Massive Dose Of Self-Love! Follow us on my blog, Pausitivity, which you can find through my website at www.holisticbodylove.ca!

Rosalyn is founder of Holistic Body Love and a Registered Psychologist in general private practice at Aspirations Inc. Counseling & Training Center. She has a unique specialization in Holistic Nutritional Psychology, and a Masters in Marital and Family Therapy. She empowers people in their relationship with food, body image, and weight concerns.

THE CARDIO TRAP

For All That Moves You

BY DR. BRIANA BOTSFORD

BREWERY DISTRICT LOCATION OPENING S

june 2016

logging out kilometre after kilometre on the treadmill after eating three donuts your coworker brought in for her birthday? Do you use cardio as ‘punishment’ or to ‘earn’ your calories? Guess what, it’s a trap.

Sure, cardio burns calories. We consume calories when we consume food. We can use cardio to create what is called an energy deficit, also known as more calories out (expended in exercise) than calories in (intake from food). Unfortunately, low intensity, steady-state cardio, because it burns so many calories, can actually make your appetite increase.

Carbohydrates are the primary fuel source for your body during low intensity steady state exercise (any elliptical, bike, or running activity over about 20 minutes in duration).

When your body depletes its carbohydrate stores, it will ask you for more. Your body can actually crave more carbohydrates after cardio. At some point you will give in to these cravings—by eating three donuts, or two cupcakes or a bowl of pasta or whatever.

Then you feel guilty, which you shouldn’t, but that’s a whole OTHER issue, and you head back to the cardio machines to burn off these evil calories you’ve consumed. See how it’s a trap?

Please don’t misunderstand. Cardio is great. It’s good for your heart and lungs, but you don’t need to be doing hours every day for your body composition goals. If fat loss is your goal, you’re better off doing high-intensity interval training (HIIT) using cardio and weights. Focus on lean proteins, vegetables, fruits and healthy fats in your nutrition and your carbohydrates will happen all on their own.

If you’re an athlete and you're training for a marathon, triathlon or some other endurance event then yes, you need to do longer bouts of cardio to train for your sport and that is A-OK. I often recommend that athletes with body composition goals focus on their sport for a duration of time (the ‘on-season’) and then take some time to focus on their body composition, if they want changes, for another duration of time (the ‘off-season’).

It can be difficult to train for an endurance event and achieve a fat loss goal at the same time simply due to the effect of training on your appetite.

Low intensity steady-state cardio can have an impact on your hormones. Most specifically, it can impact your stress hormone, cortisol, and the boss of your metabolism, your thyroid gland. Exercise makes our cortisol increase, because exercise is a stress on the body. Stress is defined as any change in your life or your body from a resting state.

Exercise is a good change from sitting on the couch binge-watching Netflix day in and day out, but it is still a change. If you have a lot of stress in your job, family or life in general then adding long bouts of cardio may do more harm than good for your fat loss goals.

When your adrenals, your stress glands, are in high gear from periods of stress, cardio places an added burden on them. When cortisol is out of balance, the body can store more fat. Reducing the duration of your exercise and increasing the intensity decreases the impact of exercise on your adrenal glands. This is one reason why HIIT works so well for fat loss.

Bottom line, if fat loss is your goal, excessive long bouts of low intensity steady state cardio might not be your friend. If running a marathon is your goal, GO FOR IT! But if you’re running a marathon in an attempt to lose fat you may want to reconsider. Of course, every person is unique and will have an individual reaction to training, nutrition and exercise. That’s why finding a health professional who can assist you in achieving your goals is so important. Get out of the cardio trap and get results today!

44 YEGFITNESS MAR/APRIL 2016

Current Locations FORT SASKATCHEWAN 8700 84 Street (Dow Centennial Centre) 780 992 1400 NORTHGATE CENTRE 2002-9499 137 Avenue NW 780 473 1461

pivotalphysio.com

PHOTOS BY JEFF KELLY

iamYEGFit

Mike Chalut & Helena Schaper 91.7 THE BOUNCE RADIO HOSTS

The last to arrive at the party and the last to leave, Mike and Helena are the best tinder date you’ve never been on. From quirky Broadway tunes to obscure cat facts, they’ve got you covered on your drive home with 91.7 The Bounce. Together they’ll battle those hard-hitting questions like: Will Lindsay Lohan ever get it together? or Why doesn’t Winnie the Pooh wear pants? But seriously… why doesn’t he??

They’ll also keep you up to speed on what’s happening in YEG. Consider it an opportunity to feel better about yourself every afternoon from 3–7… love, manners and judgment included.

YEGFITNESS MAR/APRIL 2016 45

Ages:

5. Wine or beer?

Mike Chalut: due to a court order ban this information is no longer public knowledge.

Helena Schaper: 13 going on 30.

Both: All of the above, everything, yes, thank you.

1. Favourite fitness activities These 2 spend a lot of time together walking the streets of #yeg as neither of them know how to drive. Up to 10 KM a day rain or shine! Mike is constantly walking to the beat of Madonna, while Helena is motivated by the sound of purring cats. They also kick start every day with an intensive one hour circuit workout at Orange theory Fitness.

After their show on The Bounce, Helena heads home by foot where her loving girlfriend and two feline friends—hamburger and hot dog— wait for her to watch the newest episode of Orange Is The New Black.

Mike spends his post radio time living for love at Be Hot Yoga on 124th street. #namaste

2. Best stress reliever

6. Coolest race/fitness event you've tried Pride run! 5 km running for the gays, can't get much better than that! (Mike did not actually run but burned calories with his motivational hosting skills at the finish line) He will be running this year!

7. Athlete you'd love to train with Helena: Jillian Michaels (only if she talks dirty to me) Mike: Jane Fonda (he still has the tapes)

8. Future Fitness goal Helena: tone down my child-bearing hips and be able to run 10k without passing out.

Mike: is forever chasing an abdominal muscle, just one—he's not greedy..

Vodka soda and a long walk.

9. FavoUrite thing about Edmonton:

3. Where are you going on your next vacation?

Both: The festivals! Sometimes there are just not enough hours in the day to enjoy each and every special event. The river valley—CAN’T GET ENOUGH. I make sure whenever anyone visits they see it.

Helena is heading home to the East Coast this summer and Mike is always on vacation because he lives life in a very gay bubble of constant pleasure.

4. What's your food vice?

Helena: anything that arrives in a bucket Mike: Poutine, sauce, dips

46 YEGFITNESS MAR/APRIL 2016

10. What's in your gym bag right now?

Helena: garbage, receipts, smelly towel Mike: make up, Fiji water, Helena's garbage, Tom Ford cologne

INTRODUCTORY CROSSFIT

BY CHRISTINA HERBERS

Y

ou've probably heard people talking about CrossFit, but what is it? According to Wikipedia, CrossFit workouts incorporate elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman, and other exercises. Athletes aim to complete high intensity daily workouts (otherwise known as a "WODs" or "workouts of the day"). This sounds intimidating, but after a few months of thinking about it, I finally decided that this January would be a perfect time to complete the introductory Crossfit sessions. I chose Edmonton CrossFit's St. Albert location, as I have a good friend that coaches there.

My goals after these sessions were to learn some new CrossFit workouts and incorporate at least one CrossFit session into my weekly workout regime.

The introductory, or intro classes, were explained to me as six one hour classes, held over the course of a two-week period at 8 p.m. on subsequent Mondays, Tuesdays and Thursdays and the classes are coached by a certified CrossFit instructor. Beginners are coached on form, movement, technique, and proper alignment. But I secretly wonder how am I really going to learn how to do CrossFit in only six sessions?

During my first intro class, we are introduced to the other students, or athletes, as they refer to us on the white board. My class consists of three women and two men, and our coaches were also women— so good odds so far. Generally, in my experience, gym culture, especially the weight area, is dominated by men, and can be a bit intimidating. But this space felt really welcoming.

Over the next six classes, we are coached through skills including skipping, dead lifts, and body rows. We are taught about the importance of stretching and warming up. We are introduced to WOD's, and a whole slew of other acronyms like AMWRAP, as many reps as possible, and DU's, double unders with a skipping rope. It's akin to learning a new language, and so far, I’m loving every minute of it.

The coaches made a big effort to make us all feel welcome, and specifically brought in an alumni athlete to some intro classes so that in future classes, we could at least know one person during training. That was a really thoughtful step in the process, and it felt like they went the extra mile to make us all feel less intimidated.

Each workout presented in class is completely different from the previous workout. The workout is written out on the white board then a proper warm up of the muscle groups being targeted is completed. The exercises to be performed in class are reviewed and practiced. So, if you crave variation and challenge in your fitness, then this is the place for you.

I’m loving the diversity of workouts and the comradery of group training that CrossFit offers. If you've been thinking of trying it, I encourage you to take the intro classes. Come learn a new language, improve your skills and techniques, and challenge yourself in 2016.

Twitter @tinabee_77 | Instagram @cherbers

PHOTOS BY JEFF KELLY

Check out Edmonton CrossFit at crossfitedmonton.ca/home

YEGFITNESS MAR/APRIL 2016 47

THE BRIDGE

109-2055 Premier Way, Sherwood Park, AB Phone: 1-780-570-0225 Website: thebridge.fit

You rely on your knees for power, agility, strength and balance in nearly all sports. Unfortunately, knee injuries are extremely common among athletes at all levels. Damage to the Anterior Cruciate Ligament (ACL) is serious with many leading to surgery and up to a year out of full activity.

DID YOU KNOW?

70% of ACL injuries occur without contact and are due to muscle weakness and poor movement mechanics where athletes are not able to decelerate the body during rapid direction changes or when landing from a jump. Studies show that up to 90% of non contact ACL injuries can be prevented by screening and conditioning weak athletes before they hit the field or court.

PREVENTION IS THE KEY

The KNEEFIT program, developed by physiotherapists at Sherwood Park Sports Physiotherapy helps athletes strengthen and train the core, hip and knee to stabilize the upper leg over the lower leg. KNEEFIT benefits athletes of all ages and levels, requires no equipment and can be performed by individuals and teams in minimal time.

by Douglas Gilroy

3 EXERCISES TO PREVENT ACL INJURIES

All exercises in the KNEEFIT program have been carefully chosen and developed to enhance an athletes’ strength and dynamic motor control, making them stronger better movers. Highlighted here are three of the best ACL prevention exercises from the program. For best results, KNEEFIT exercises should be done 3 times a week in pre-season and twice a week in season.

1

3

Speed Skaters Leap side to side over cones keeping knee over 2nd toe as you land.

Proper technique is essential when performing this exercise.

Side Plank with Clamshells Lying in side plank position, keep your feet together and lift the top knee off your bottom knee like a clamshell.

2

ARE YOU AT RISK OF AN ACL TEAR?

Airplane Touchdown Stand on 1 leg with your knee slightly bent. Lift the opposite straight leg up as you bend forward to touch the ground. The important parts of this exercise are to keep the knee of your standing leg out, positioned over your 2nd toe and both hips level or parallel to the ground.

Every year we screen hundreds of athletes to determine risk of injury. Using video analysis, we track knee position on two simple movement tests. Poor position on movement indicates that you are more likely to injure your knee. Knowing this we start you on proper KNEEFIT training to help prevent you from an ACL tear or other knee injuries.

Book your KNEEFIT or TEAM KNEEFIT session today! Call us at 780.570.0225 or visit our website at: thebridge.fit/program/injury-prevention/kneefit

Success Comes From Within: Why I Choose to Get Fit for Myself

BY HAYLEY MERCHANT

PHOTOS BY JEFF KELLY

I stood in the bathroom, wiped the steam off the mirror, dropped my towel and let out a disappointing sigh. As I grabbed at my squishy stomach and pinched my inner thighs, I thought the same thought I’d been thinking every morning since I could remember, “if only I could just shed these few extra pounds, life would be a whole lot easier.”

This thought came from years and years of comparing myself to countless beautiful women, both in real life and in the media. I thought, if I could just lose the extra cushion around my midsection, all my insecurities would vanish, people would take me seriously and, most importantly, men would find me desirable; it wasn’t about self-improvement or self-love, it was about seeking validation from those around me. I wanted so badly to have a flawless figure so other people would think I was worthy of their time and attention.

For years, this unrelenting insecurity stopped me from truly allowing myself to live my life without caring what other people think, which in turn, has resulted in far too many missed opportunities. And surely growing up with the rise of social media hasn’t done me any favours.

Because let’s be real here, who hasn’t spent hours scrolling through the Instagram profile of a Victoria’s Secret Angel or two?

Cue multiple gym memberships, weeks of binge workouts, glimmers of progress, and countless spirals back into the pits of self-doubt. I wasn’t working out to feel better, I was working out to look better.

Do you see the issue here?

I can’t pinpoint the exact moment I realized I was doing this fitness thing all wrong, but I can say that years of yo-yo dieting and subpar workout routines unfortunately led me to rely on past relationships and one-night-stands, dragging myself through emotional mud, in order to feel any sort of validation that I was in fact—desirable.

Perhaps it was that one regrettable hangover, or maybe it was the

50 YEGFITNESS MAR/APRIL 2016

fifth time my ex-boyfriend and I tried to cut ties, or possibly it was the simple fact that none of my dates or dusty gym memberships were making my clothes fit any better. All I know is that I woke up one morning and realized that I needed to love myself from the inside before I could recognize any physical progress at all. I also realized that I needed to buck up and actually take the gym seriously.

These revelations lit a fire in my soul and forced me to put my blinders on, focusing on bettering my mental health while taking care of my physical body at the same time. See what I did there?

It is common knowledge that exercise releases endorphins in the brain, which leads to a happier and healthier mindset. It wasn’t until I did a little research, tested a few fitness studios around Edmonton, and found a workout I truly enjoyed, that I finally felt the mental and physical benefits of sweating it out.

It also helps that I have an incredible support system in my best friend and workout partner. Working out with someone else makes all the difference. You can challenge each other, tell each other to suck it up, and motivate each other to achieve maximum results.

People always tell you to be patient and push through the burn to see physical results, and because it was my own impatience that faulted my success in the past, I encourage you to step back and accept that physical results take time. However, I find that people don’t talk about the mental health benefits of working out enough. Once I got into a regular fitness routine, my mindset almost immediately flipped a switch and I found myself waking up happier and healthier.

There is a certain feeling of freedom and self-acceptance that comes with physical health and wellness. And while I’m still waiting for my six-pack abs to reveal themselves, I have never felt so content to live life on my own terms.

I no longer seek validation from others around me because I know that the only true path to self-love is doing it for you and no one else.

It might take months for me to reveal a tight and toned figure, but for now I get to enjoy more energy, healthier sleeping habits, and a general thirst for life—a desire to smile, laugh, and enjoy everyday without thinking about who’s analyzing my physique.

If not for your body, workout for your soul. Success comes from within, and the only person stopping you from reaching your goals is you.

CHALLENGING AS AN LGBT stereotypes ATHLETE Our initial goal in bringing YEG Fitness to life is to share inspiring stories of Edmontonians doing all they can to stay fit and healthy. We’re not always about featuring a celebrity on our cover, and we certainly don’t showcase one specific body type as the image of fitness.

We’re about being comfortable in your skin. Doing what you are able to in order to lead your best life possible. Physical fitness is something that is a lifelong goal for many people; however, without mental wellness, it is difficult to achieve.

The month of June is a time in YEG when we celebrate gender and sexual diversity with our annual Pride Festival. It’s one of the city’s most popular events as it celebrates the achievements of the LGBT community and raises awareness of the issues many Edmontonians face due to bias and unjustified stereotyping. In this edition, we’re proud to feature two LGBT athletes who have faced many of these challenges themselves, but have persevered and challenged those stereotypes.

Aseef Daredia Aseef Daredia was born and raised in Edmonton, growing up in Millwoods. At just 4’11 in high school, he barely played any sports.

His parents tried to expose him to a variety of different team and individual options including soccer, swimming and martial arts. In grade nine, he fell in love with hockey just like most Canadian boys and girls.

“I was really timid about playing,” he says starting out with ball hockey before moving on to ice hockey in grade 10. After his father passed away, his mother became worried that he and his older brother would get up to no good so kept them both busy with extracurricular activities until breaking his foot later that same year.

It wasn’t until he went to university in Ottawa in 2009 before he started playing sports again. “I went to play drop-in grass volleyball with friends, and at this point, I was a bit taller— 6 feet,” he says. It turns out that he was decent at the sport and was asked to play with a lower division team at GOV (an indoor volleyball league in Ottawa really just for LGBT).

“I think it's easier to play team sports with other gay men for obvious reasons,” he says. “I learned enough about the game to make my own team the following season and for me it was more about having fun and finding a way to incorporate friends into a weekly routine.”

When he returned to Edmonton, he made a few friends at drop in volleyball and has been playing competitively ever since. “We don't really have a league like the GOV in Edmonton, but at this point it doesn't matter for me, I'll play ball with anyone.”

Psychology is a big obstacle for many gay men in sport, and Aseef was certainly no exception. Team sports are naturally cliquey and being gay can made him feel like an outsider. “I find a lot of gay men gravitate away from team sports and towards individual pursuits like swimming or track,” he says. “Getting started is especially difficult when you may not have the skills you need to gain respect.”

Straight men are generally expected to be better at sport, and athleticism is inherently tied to our social understanding of masculinity.

“When I strut on to the courts or the rink or the field I am often met with a bit of uncertainty and I have to prove myself a bit more,” he says. “I hate playing sports at a low performance level. I think if I'm going to play sports, I have to be able to hold my own and break down some of the age-old stereotypes.” The bar gets set a bit higher for an identifiable gay male and Aseef feels that is an important distinction. “I have a lot gay friends that play sport, but they might be more physically imposing or a have a deeper voice or just not have a "gay look" about them and their challenge is totally different.”

Sport is a medium that can help break down some walls between communities that sometimes have a difficult time understanding one another. Sport is almost like it's own silent language. There is a lot of respect in the athletic community for skill and talent but developing those skills doesn't just happen, and that's one of the biggest obstacles most gay men face wanting to play sports.

“A lot of us didn't play much sport growing up,” says Aseef. “I buried myself in mostly academic pursuits from high school through university and then focused on building my career. Gay men are supposed to be in hair salons and shopping malls or doing flips with the cheer leaders on the side lines (I'll take some heat from the dance community for that one).”

At the same time, he now loves the competition of sport. “I absolutely love the feeling of laying down a smash against a guy who had written me off as bottom feeder fodder,” he says. Seeing how someone will do a complete 180 when they realize he can play motivates him, because he feels it's important to challenge those stereotypes.

At times, Aseef often feels like he’s standing on a bridge by himself between communities. “Whether it was the religious small community I grew up in or being the sporty gay man among my identifiable gays, or being the softer gay among my athletic gays, I've always been such a blend of communities,” he says. He doesn’t feel tied to any one label, but definitely feels those labels thrust at him.

“I'm different and I've embraced it. “I try to enjoy the company I'm with now for who they are and what we have in common... and I'm going to just do me from here.”

Trish Willerton Trish was raised in a small town, middle class Alberta family with loving and involved parents. As the eldest of four children their family was always close growing up. A fairly typical family setting growing up where the kids participated in winter and summer sports, camping and swimming lessons.

“I've always had a very warm and friendly personality,” says Trish.

She was strong academically, and excelled in sport. She played hockey through high school at a competitive level. Soccer was her summer sport until junior high when she opted to focus more on life-guarding and swimming. She finished her Red Cross lessons around 10-years-old and l always loved swimming so naturally, she went on to complete National Life Guard courses. “I spent my summers loving my job and making good money and staying fit,” she says.

Always a very active teenager, her schedule was busy with schoolwork and sports. “In so many ways I was the typical high school jock,” she says. “Aside from having to hold back certain aspects of myself I absolutely loved my childhood.

She grew up in a time when she remembers people who she went to school with talking about going to Edmonton to beat up "gays".

“Everything was very much anti-gay and homophobic,” she says.

Despite knowing there was more to her and hiding it, she continued to excel in many social circles.

Trish’s adult years were filled with a different set of adventures and challenges. She met the love of her life Michelle on February 4th, 1995 when she was still 18. “We fell in love immediately,” she says. Within a year she bought an engagement ring and they had their first son Nicholas in 1997. A second son Brendan was born in 2000 followed by a daughter Madeline in 2002.

“I told Michelle about my desires to be a woman before we were married,” she says.

Trish doesn’t recall if it was their love or the fact that she was pregnant at the time or if she believed that it would go away, but she stayed.

Throughout their 20's and early 30's they went through many of the normal things that go into raising a family. Over that time however, she still very much hid being trans. “At times it would cause unrest between Michelle and I,” she says. “I would ‘dress’ sometimes when the kids weren't around. Sometimes she would be a willing part of it. Other times she hated it. For me, I had so much dysphoria about who I was.”

Her feelings ate at her and she felt so much shame. Shame about her thoughts and feelings. Shame about not being good enough for the people she loved so much. Shame about the impact it would have if she took steps to transition. Shame for not being able to turn “it” off. “In every way my life was so amazing. I had a wonderful and beautiful wife who I adored. I had 3 amazing children. I had an extended family and friends I enjoyed spending time with. I struggled a lot.”

During those years, like many other people, she let her fitness and sport activities slide.

She didn't stop doing things completely, but she certainly didn't do as much as she did in high school. Michelle and Trish played rec volleyball in the winters and to get out and in the summers they played slo-pitch. Other than that she didn't allow herself much time to maintain a healthy lifestyle. That, coupled with owning a province wide electrical business and the anxiety and depression of hiding her gender identity, slowly her health degraded.

”I had so much dysphoria about who I was.”

It was in 2011 when Trish made the decision to transition. With the diagnosis of Michelle’s mother with terminal cancer at just 53 years of age, Trish realizes how short life is and begins medically transitioning and going on hormone replacement.

“I'm still trying to hide my transition,” she says. “I'm not public but I am changing.” An employee who happens to be the vice-president of Fort Saskatchewan Slo-Pitch pesters her into becoming the new vice president as he steps up to president and she starts to realize that she can't hide as this will be a very public roll. Trish is worried.

On April 30th 2013 the same employee (and friend) is involved in a motor vehicle accident that takes his life at 24-years-old. “It hit me hard,” says Trish. “I see how big of an impact he made in his short life and I realize again how short life is and also how important it is to give back. ” After dropping breadcrumbs for everyone for a year or two she publicly comes out as being trans in June 2014. She is now living full time as Patricia.

While this was a liberating experience for Trish, her home life became more difficult as a result. In October that year, Michelle tells her that she needs space and is preparing to move out. Life for her family is drastically changing. Michelle moves out shortly after and Trish looses her job a few months later. She weighs herself and is the heaviest she has been in her entire life.

“Near the end of 2015, I decided to take some needed space for myself and start on a better path,” says Trish. She went out in the woods locally and setup camp for a few days opting to be extremely minimal and aside from a few basic necessities to bring only water to drink and paper to write on. “The experience was amazing.”

When she came back, she rented a room from a friend and continued her water fast.

“As I cleansed I felt empowered but as time went on and the cleanse was broke the reality of life settled in.” She spent a good portion of the winter in a depression like she had never felt before. As the depression progressed however, she felt a new awakening. “I now realize that it was also part of my cleansing process."

Today, Trish is still rebuilding. She has lost over thirty pounds since September and is eating better. Her relationships are improving with a focus on family and keeping things simple. She still acts as president of the Fort Saskatchewan Slo-Pitch Association and as part of that is leading up some major expansion of their facilities and leagues over the next few years. She also sits as the director of governance, policy, and succession planning for the Edmonton Pride Festival Society. She has a passion for supporting the LGBTQ community through various volunteer and mentoring efforts as well as bringing awareness to the outside world in her own accepting, relatable way.

“I will be playing slo-pitch again this year,” she says. “I hope I will be a bit faster than last year with the weight loss and fitness gain.” She also ran her first ever 5km race at the end of April and plans to get back into martial arts. One of her personal goals is to earn her black belt over the next few years. Another is to complete a Tough Mudder race.

“Today, it’s more about merging all the aspects of me and finding a new and improved balance. I am going to be that active kid again, but this time I'm going to do it being true to myself and helping others do the same.”

“Can a simple roll of hockey tape change the hockey world’s attitude towards homophobia?”

T

hat was the big question that came out of a series of brainstorm meetings between Dr. Kristopher Wells with the University of Alberta’s Institute for Sexual Minority Studies and Services, and the team at Calder Bateman Communications in the Fall of 2015.

This was not the first time the partnership made an impact. Around the issue of “Casual Homophobia” in society, the team created NoHomophobes.com together in the fall of 2012—a website that illustrates the impact of casual homophobia on social media in real time. Pulling slurs such as faggot, dyke, so gay, and no homo from Twitter. Since its launch, the site has had millions of visitors.

NoHomophobes.com has since been used by You Can Play as a training tool for professional athletes to talk about the impact of casual homophobia.

“Needless to say, when we set out to address the issue around homophobia in sport, the bar was set pretty high from the results of the Nohomophobes.com project,” says Jeff McLean, Calder Bateman’s Creative Director. Sport remains one of the last bastions of open homophobia in Western society. Both Dr. Wells and Calder Bateman felt it was best to speak to one sport in particular to give the campaign focus. They decided on hockey for two main reasons.

First, they felt there was an opportunity for the message to resonate, since hockey is the last professional sport where there is no active, or retired “out” player. Secondly, the team had already worked with excellent allies from previous projects. This included You Can Play and other notable role models from the hockey world like Andrew Ference of the Edmonton Oilers, Brian Burke of the Calgary Flames, and Bill Ranford of the Los Angeles Kings. These relationships proved to be invaluable towards getting the support Pride Tape needed. Plus, since the initiative was born out of Edmonton, where people live and breathe the game, hockey seemed to be a natural fit.

Dr. Wells and Calder Bateman brainstormed and came up with three possible approaches. However, the idea of wrapping a hockey stick with rainbow coloured hockey tape as a badge of support from the hockey world to the LGBTQ community quickly became a favourite.

This very individual sign of taping one’s stick is a highly individual act, which felt like a simple yet highly impactful symbol. Right away, the group reached out to their contacts in the hockey world to gauge whether or not the hockey world would embrace such an idea. The support for the idea was monumental—and unanimous across all levels of the sport.

The first of a number of hurdles emerged through initial discussions with the pro hockey tape manufacturer. The process of putting multiple colours end-to-end at a specific length that would work on a hockey blade had not been done before. However, once the tape company understood what the tape was for, they committed to figure out a way to make it happen. “That was the first real sign that we saw beyond the hockey world and the LGBTQ community that we had something special,” said McLean.

The second hurdle from the manufacturing process was that it would take time and a minimum order of 10,000 rolls tape to produce the first order. That’s when Ryan Kenny from the Calder Bateman team suggested Pride Tape launch a Kickstarter campaign to not only raise the money to pay for the order, but to create a loyal following of Pride Tape ambassadors. This key group would help spread the message that Pride Tape is design to make all players of all walks of life feel welcome on the ice. The Kickstarter campaign message of inclusiveness proved to strike a chord not only in the hockey world, but the world as a whole.

The Kickstarter campaign was pushed out from the local market in Edmonton with a media event at The University of Alberta—and then it blew up. The event was on a Thursday, and when the Calder Bateman staff showed up to work on Friday, their email inboxes were full of support from individuals from all over the globe sharing their stories of how they wished this type of support had been available when they were younger. They also received countless calls and emails from minor hockey leagues all the way up through to NHL teams, all asking how they might get involved and show their support for what they believed to be a very important cause.

Pride Tape was truly a team effort, combined with a lot of hard work, a bit of luck and most certainly, some fortuitous timing. Grassroots help came in the form of community bake sales, rec hockey league team challenges, encouraging tweets and so much more. Since the tape was still in production, the Edmonton Oilers jumped on board in a major way by having their entire team showcase multi-coloured rainbow tape during their sold-out skills competition at Rexall Place.

It happened during the last week of the Kickstarter campaign. That boost from the Oilers took Pride Tape to another level, not only locally but also around the world, with news coverage extending as far as the Guardian newspaper in the U.K. The Oilers support, along with support from Brian Burke and his family, helped Pride Tape surpass its Kickstarter goal by 25 per cent.

At press time, thanks to a worldwide network of generous support, Pride Tape is weeks away from being produced. Then the real job begins—empowering the hockey world to change homophobic attitudes with a simple roll of tape.

YEGFITNESS MAR/APRIL 2016 55

SIMPLY SUPPER

W

e’re all busy with the pressures of getting the kids to sporting events, catching up on fixing that leaking shower faucet and still finding time to prepare a healthy meal for dinner. Over the years, meal preparation companies have come and gone offering a variety of options and services that all promise to give you back that important commodity of TIME. One local business that has survived the meal prep trend is Simply Supper.

Located in south Edmonton, Simply Supper opened its doors 10 years ago, changing ownership when Monita Chapman and her husband Denny bought it 5 years ago. Her motivation when purchasing the business was to help people get back to the supper table.

“People are so busy and often times the simple pleasure of taking the time to sit together and eating supper together often gets missed or happens on the go,” says Chapman. She loves the concept of helping people get back to the dinner table.

The idea is really quite simple. Guests can book a session on their website and make their meal choices from their list of monthly food options. Then, during their session, guests are given everything they will need to assemble their meals to take with them. Everything is organized in such a way that it makes for a fun evening where the whole family can come in and create a weeks worth of meals together that can be stored in the freezer at home to thaw the day they are needed.

To test it out, our editor TJ Sadler and his family went in on an evening in January. “Between work, track practice for our son and staying fit at the gym, there are just some days where we can’t eat as well as we’d like to,” says Sadler. “After our magazine launch party in January, I was so short on time getting everything ready that by 9pm, I still hadn’t eaten dinner. I opted for a Big Mac on my way home rather than trying to cook something at 10pm. It would have been a great option to have had something prepared ahead of time that could have been warmed up or quickly cooked before heading out,” he said.

When they arrived, the Simply Supper staff had their meal plan laid out for the Sadler family listing the menu options they selected. They were then guided through some food handling safety information to prevent food contamination and given a quick tour of the food prep stations. Each meal is set up at a station with all the ingredients listed and placed out as well as all the utensils and kitchen equipment required to put it together.

The recipe for each meal is posted on the counter with easy to follow, step-by-step instructions that made it easy for their ten year old to follow along with. It made for a great experience and time for the family to spend a couple hours together creating their weekly meals.

“Besides the time savings, the great thing about Simply Supper is that we got the whole family together to create our meals. The kids took some pride in contributing and it was great to know what was going into each dinner option,” says Sadler. One of the issues with many “pop-in-the-oven/microwave” meals is that the list of ingredients isn’t always fresh or healthy. With Simply Supper, you know exactly what’s included.

It’s not just families that have found the benefits of the services Simply Supper provides. “At any given session, if you look around the crowd is usually very mixed,” says Chapman. “Families with working parents, families with stay at home parents, couples with no kids, single individuals. For the most part I always say our clientele is people who are busy but still want to eat well!”

For those who would like their meals prepped for them and ready to pick up when they arrive, Simply Supper offers that service as well. A selection of Fresh-2-Go meals that are prepared daily, and frozen Ready-2-Go meals are available to pick up on your way home after work or before running the kids off to after school activities.

Regardless of the option you choose, Simply Supper offers a service that suits your lifestyle and your budget. Creating meals for the dinner table that are both convenient and healthy has never been so easy.

GETTING THE CREATIVE JUICES FLOWING

BY JOEL VERHAGEN PHOTOS BY VIVID RIBBON PHOTOGRAPHY AT THE BASE BY RIVER VALLEY HEALTH + YEG CYCLE

Tips for Enhancing Your Creativity: There are so many benefits to exercise and taking care of the body, but creativity is one benefit that is often overlooked. Because fitness is so crucial in keeping the mind sharp, it is essential to enhancing creativity.

Overall, increasing amounts of people are working all day in sedentary states and it is taking a toll on people’s abilities to focus, make decisions, and create. There are many studies that suggest that staying active helps with connecting ideas and reducing the stress that prevents people from being productive.

Many of the most creative people in the world have some form of routine that they use to generate ideas. Beethoven would take a long vigorous walk each morning with a notebook to unlock his ideas for music to write that day. Apple CEO Tim Cook starts every morning with a 5 a.m. workout.

Everyone is creative, whether you work in a “creative” industry or not, and there are many ways to improve your creativity through fitness. It’s important to stay active and avoid getting drained or feeling lethargic. Doing just 30 minutes of exercise each day will do wonders for your energy levels and productivity.

1. Meditate Daily: Use a guided meditation app (such as Headspace) and sit and breathe for 10-15 minutes a day. This practice helps keep thoughts clear and organized and puts you in a more thoughtful mindset rather than a reactive one.

2. Draw and Write Every Day: Put pen to paper each day to record your thoughts, ideas, or even just to doodle. Physically laying down your thoughts on paper can relieve your brain and help organize and clear your mind.

3. Run! For me personally, going for a run is one of the best ways to get out and clear my head. I often get my best ideas while running and I feel completely rejuvenated after sweating it out for a few miles.

4. Take Breaks: It’s easy to get in the groove of a workday and forget to take a breather.

It’s good to allow the mind to take a break from focus and stress to avoid burnout.

Having the space to allow your mind to wander will often bring about your best ideas.

5. Stand Up: We are often working long days sitting at desks, so it’s important to get up and move once in awhile. There are even smart watches and apps available that remind you stand every hour.

Wellness affects every aspect of people’s lives. By keeping active and treating our bodies with care and respect, we improve and evolve both physically and mentally.

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