Download - YEG Fitness - Sept/Oct 2014
JACQUI FILGATE
ATHLETE PROFILE
ISSUE 2 Sept/Oct 2014WWW.YEGFITNESS.CA
GET MOVING WITH
MOVEYEGBENEFITS OF JUICING
GLOW JUICERYWORKOUT WITH
SVPT
FITNESS NUTRITION WELLNESS
EDITOR’S NOTELaunch Party SuccessWow. That’s all we can say….
What an amazing time we had on August 30 at the Mercer Tavern celebrating the launch of our digital magazine. It was great seeing so many members of the fitness community out to join us and it was a packed house.
We were able to help Ronald McDonald House raise over $250 through your support with raffle ticket sales. We hope everyone had as good a time as we did. It was great chatting with old friends and making some new ones.
This is just the start of some great things to come as we continue to showcase all the great things YEG has to offer.
TJ SADLER Editor
JOEL VERHAGEN Graphic Design
SEAN WILLIAMS Photographer
CHAN RIN Photographer
-TJ
YEGFITNESS LAUNCH PARTY - JULY 30 - MERCER TAVERN
EDMONTON EVENTS2014 TransCanada Corp. World Triathlon Grand Final TUESDAY, AUG 26, 6PM – MONDAY, SEP 1, 2014, 6PM edmonton.triathlon.org
2014 Edmonton Open Table Tennis Championships SATURDAY, SEP 6, 2014, 9:30AM – 6PMhttp://edmontontabletennis.ca/2014EdmontonOpen
Edmonton Walk for Muscular Dystrophy SATURDAY, SEP 6, 2014, 10AM – 2PMwww.walkformusculardystrophy.ca
Strides for Change - Everyday Heroes SATURDAY, SEP 6, 2014, 10AM – 2PMhttp://maddchapters.ca/edmonton/event-items/strides-for-change/
Vendetta Run SATURDAY, SEP 6, 2014, 10AM – 5PMwww.thirdworldprojects.com
Tour of Alberta SUNDAY, SEP 7, 2014, 12 – 6PMwww.tourofalberta.ca
Run for the Brave SUNDAY, SEP 7, 2014, 8:15AM – 12:30PMhttp://www.capitalcarefoundation.net/154.asp
Tour du Cancervive WEDNESDAY, SEP 10 – SUNDAY, SEP 14, 2014www.cancervive.ca
Get your November/December events featured in the pages of our next edition of YEG Fitness by sending the details to [email protected].
EDMONTON EVENTSMEC Race Four 5K/10K/Half Marathon SATURDAY, SEP 13, 2014, 9AM – 1PMhttp://events.mec.ca/event/13859/mec-race-four-5k10k211k-whitemud-park
Run for Brain Research 2014 SATURDAY, SEP 20, 2014, 9AM – 2:30PMhttp://www.events.runningroom.com/site/?raceId=11015
Open Minds Walk & Run SATURDAY, SEP 20, 2014, 10AM – 1PMwww.schizophrenia.ab.ca
Scotiabank AIDS Walk for Life SATURDAY, SEP 20, 2014, 5 – 9PMhttp://hivedmonton.donorpages.com/Walk2014/
Canadian Breast Cancer Foundation CIBC Run for the Cure SUNDAY, OCT 5, 2014www.cbcf.org
Merriott Turkey Chase MONDAY, OCT 13, 2014, 10AM – 2PMwww.merriottfitness.com
Get your November/December events featured in the pages of our next edition of YEG Fitness by sending the details to [email protected].
continued
Choosing A Chiropractor
by Dr. Tyler Fix
There are a lot of options when it comes to Chiropractic care, which sometimes makes it difficult to choose the right
Chiropractor, or even to choose whether to see one altogether. Here are some important things to consider when
choosing a Chiropractor.
1. Exercises
I would look for someone who will give you exercises (not just stretches). To me this is mandatory, no matter what type of injury or even if you are getting regular treatment for no injury. Regardless of the reason you are seeking care and the type of treatment or treatment plan, exercise should be incorporated. This helps you help yourself in between office visits and when done properly, can help with preventing injury
recurrence and even with improving performance.
You can simply ask if rehabilitative or other exercises will be given as part of the treatment. Most of the exercises we commonly prescribe can be found on our
YouTube channel.
2. Hands on Treatment
There should be some sort of hands on treatment with most Chiropractors. This often includes some sort of Chiropractic adjusting and may include soft tissue therapy such as Active Release Technique, Graston Technique,
and various other general muscle treatment techniques.
For sports injuries and soft tissue injuries, some sort of soft tissue therapy is often helpful.
Types of AdjustingThere are many different types of adjusting, rang-ing from what most people are familiar with (ad-justments that make a “popping” type noise) to very gentle techniques with very little force and no noise. All forms are very safe, but some people prefer more aggressive types and some people prefer more gentle options.
The typical “popping” adjusting is closer to what other types of practitioners like Physical Therapists or Osteo-paths do, while the more gentle types of adjusting are typically only performed by Chiropractors.
Some common types of adjustments that make noise include Diversified or Gonstead Technique. Often, if there is no specific mention of a type of treatment used, I would assume a more typical adjusting that often makes a noise.
More gentle techniques with no noise and very lit-tle force include Activator technique, Torque Release Technique, MC2 technique, Network Chi-ropractic and various upper cervical techniques like NUCCA. Most often these will be advertised by the prac-titioner. Most are remarkably gentle, probably the gen-tlest form of hands on treatment you can find.
3. Additional Options
Some Chiropractors also use acupuncture, orthotics and nutrition recommendations as additions to exercise and adjustments. Acupuncture is often a useful treatment
for people and has some good supporting evidence.
Orthotics will provide some foot support 100% of the time and can be helpful. Nutrition is obviously important and is something I would expect from any-one who is offering wellness care, preventative care, or claiming to improve or
maintain general health.
4. ModalitiesVarious therapy machines like Ultrasound, TENS, Laser therapy, shockwave therapy, trac-tion, and spinal decompression will also be used by some Chiropractors in some situations.I would recommend these as additions only, if at all, and not as primary treatments.
Redefined Health is an Edmonton Chiropractic studio that strives to provide the most current and effective conservative health care available. Some of the treatment options include:
Chiropractic ServicesCustom Rehab Programs
Soft Tissue TherapyWellness Nutrition
Custom Foot OrthoticsWellness Lifestyle Program
They are conveniently located at :10118 124 Street NW
Edmonton, AB T5N1P6
www.redefinedhealth.ca
Photography by Sean Williams
Free pop-up fitness classes have become quite the rage in Edmonton this past year. With the likes of November Project Canada, Spontaneous Fitness Edmonton and others, people are flocking to these workouts for their variety and family like atmosphere.
MoveYEG is one of these free weekly exercise programs that allows Edmontonians to become physically active with the benefit of the aid from a family physician and a kinesiologist. This community-based program encourages participants to be active outside, without needing to go to a gym or buy any exercise equipment. The exercise program combines walk-ing, strength training, and physical activity in the beautiful surroundings of Hawrelak Park.
Everyone is welcome. It’s targeted for beginner and intermedi-ate fitness levels. All you need is running shoes, a water bottle and weather-appropriate clothing. It’s free to join!
The program was started by Dr. Doug Klein and Matt Kallioo. Dr. Klein is an Edmonton family physician and an Associate Pro-fessor with the Department of Family Medicine at the Universi-ty of Alberta. He is a recognized expert on lifestyle intervention in primary care and has several ongoing research and health promotion projects based in primary care in Alberta. Matt Kallio is a sessional instructor at Grant MacEwan University and a Kinesiologist/Exercise Specialist at Edmonton Oliver Primary Care Network. His passion is to reduce sedentary behavior and increase physical activity while considering each individual’s unique lifestyle.
“The inspiration of MOVE was to help people get active rath-er than tell people to get active,” says Dr. Klein. “The goal was to support people to become more active while enjoying nature and the river valley Edmonton has to offer. Further, this program provides a way for participants to establish relation-ships with other individuals in their community while increasing their physical activity levels.”
This seems to be one of the biggest attractions people have to groups such as MoveYEG. Gyms and fitness studios for various reasons often intimidate people. Perhaps they are overweight and shy away from large fitness facilities, or maybe they are feeling that their strength or endurance will cause embarrass-ment in front of other gym members. Whatever the reason for them staying away from fitness studios, groups such as Mov-eYEG create that sense of belonging and encouragement so that people, regardless of their abilities, will become active and healthy.
“Our program is meant for beginner to intermediate fitness levels so this would be a perfect activity for individuals looking to gradually get more active following their injury and rehab,” he says. “Our varying intensities of walks and exercises allow individuals to push themselves at an intensity that is right for them. This program is a great starting point for anyone to look at getting more active or returning to activity following an injury that has been properly rehabilitated from a medical team.”
Don Clevett started a few months ago and has been enjoying the new feelings he is having about exercising more. “Because of Move I decided to join a gym for 4 days a week” said Don. “I expanded my keep fit program as Dr. Klein encouraged more activity the better for me in dealing with my weight and dia-betes. A recent review by Dr. Klein showed I had improved my physical abilities in the last 2 years by 63%. I am now 67 and in better health from learning to exercise and watch my weight. I’ve also lost 3 inches off my waist.”
When the weather in Edmonton turns frosty, which it is for eight months of the year, they continue to run the program mak-ing sure participants dress appropriately. However, they also provide other exercise alternatives for individuals to complete at home to compliment their routine.
MoveYEG has been meeting since June 2013 in Hawrelak Park every Wednesday from 1-2:30 p.m. Look for their white and green banner in the southeast parking lot. They are working with other Primary Care Networks to expand the program to include weekends and evening times.
To learn more about MoveYEG, check them out on twitter (@MOVEYEG) or visit their website at www.moveyeg.ca.
INJURED ROTATOR CUFF?by Cathy Schmidt
The rotator cuff consists of a group of four small muscles (supraspinatus, infraspinatus, subscapularis and teres minor) that cross from the shoulder blade to the arm. These muscles assist with shoulder rotation; however, this is not their primary role because they are too small to generate the leverage needed to perform large move-ments. Shoulder injuries are very common and can result from muscle imbalances, overuse, trauma and improper mechanics. Stability in a joint ensures proper movement and avoids mechanical stress which will help protect from pain and injury. In most joints, stability is provided by the ligaments, which are less elastic than muscle and become very taut when stretched. This helps to restrict the range of motion of a joint at its end range. The shoulder is the most mobile joint in the body and does not have a strong network of ligaments like those we see in other large joints such as the hip and ankle. The rotator cuff acts to compress the shoulder joint in order to accommodate for this lack of stability. So essentially, these muscles form a protective “cuff” around the joint, allowing for larger muscles to perform the majority of the movement. These muscles include your latissimus dorsi, pectoralis, deltoid, biceps and triceps.
Injuries to the rotator cuff muscles can include symptoms such as: pain with specific movements, reduced range of motion and even a recurrent clicking or snapping sound. The supraspinatus is commonly injured and can become impinged as you raise your arms. Impingement occurs when the space where a tendon courses becomes nar-rowed, which causes irritation and inflammation of the tendon. The subscapularis assists with internal rotation and also acts to anchor the bicep tendon. If you expe-rience a recurrent snapping in the front of your shoul-der this may indicate a dysfunction of this muscle. The infraspinatus and teres minor both assist with external rotation and are located at the back of the shoulder.
The shoulder moves synchronously with both the mid-back and the shoulder blade; this is known as a coupled motion. This means that these structures are interde-pendent and move in a specific pattern. As you raise your arms to the side, your shoulder blade should glide upward and outward along the ribcage at an angle of 30 degrees (therefore when doing lateral raises the arms should be forward 30 degrees to allow for the correct plane of motion). As you raise your arms in front of you,
the mid-back should extend. Improper or restricted rotation of the shoulder blade can result from a muscle imbalance or weakness. If this occurs, your body will find a way to compensate in order to achieve the desired motion. Individuals who lack spinal mobility will compen-sate by hyper-extending their shoulder in order to reach full elevation. Over time, if these mechanisms are not functioning properly, the added demand on the joint can result in an injury.
What should you do if you suspect a rotator cuff inju-ry? There are many different structures in the shoulder including the labrum, ligaments, bursae and rotator cuff so it’s best to see your health care practitioner to get an accurate diagnosis. They will be able to assess which tissue or structure is involved and help to identify a poten-tial cause of injury. Imaging such as MRI and ultrasound do not always correlate with clinical symptoms; therefore, it’s important to have someone assess your function in order to determine a course of therapy that would best suit your injury or determine whether a surgical refer-ral is indicated. Treatment options will vary but should include activity modification and specific rehabilitation exercises. Therapy should target the injured tissue as well as the root cause of the injury whether it is a muscle imbalance or reduced mobility. With therapy, you should be able to achieve full pain-free range of motion, while also ensuring the proper mechanics of your shoulder blade and spine. Depending on the stage of injury, some effec-tive treatment options may include targeted soft-tissue techniques, spinal manipulation, acupuncture, cold laser and rehabilitation.
Dr. Cathy Schmidt is a chiropractor and medical acupuncture provider practicing in south Edmonton. activechiropractic.ca
@DrCathySchmidt
Edmonton has produced some amazing athletes over the years. Hockey and football players and even gold medal
Olympians. Each of these athletes has done what it took to become the best they could be and to make their city proud.
SPECIALOLYMPICS
HITS HOME
Photography by Sean Williams
This month, we aren’t featuring a single athlete. We couldn’t pick just one to feature that’s why we chose a whole group.
This summer, a local group of simply amazing athletes did something that deserves some media attention. They won the national softball championships in Vancouver at the Special Olympics Canada 2014 Summer Games. The competition featured more than 2,000 athletes, coaches and officials and 11 different sports.
Lead by coaches Lynell Bird, Tina Copp and Chris Narbonne, the Special Olympics softball team competed against some of the countries best softball players and came away with a 14-4 victory over the home team to win the gold medal.
We were fortunate enough to be able to catch one of their practices after winning the national championships and had the opportunity to talk with the coaches, parents and a couple players.
Ryan Dowling has been on the team since 2004 (September will be his 10th year). He plays a variety of positions including pitcher, shortstop and does some fielding. “I’ve made some great friends and my teammates are very friendly,” he says. “They encourage you and don’t put you down.”
Ryan proved to be the seasoned veteran he is. Articulate and always ready to give credit to his coaches and other players, he is a great repre-sentative of the Special Olympics Edmonton team. “It takes a lot of work to win,” he says. “It doesn’t come free. You have to fight for a position to win.”
First baseman Mackenzie Narbonne likes hav-ing fun and making new friends. “The best moments of being part of this team is that we always try our best and we have fun,” she says.
Alex Rover started playing softball in the late 80’s in Ontario. He came to Alberta three years ago and has been playing rover on the team ever since. He loves the fun they have on the field. “Doing it as a team is really special,” says Alex.
Roman Sumka first started out playing baseball and got into softball recently. “I love the team aspect and camaraderie,” he says.
Parents and caregivers are a key part of the team’s success. Marlene Carney’s son Ian plays on the team. The family knew coach Chris prior to Ian joining the team who suggested it as a great activity for him. “The coaches treat the players as athletes first and foremost,” she says. “There are expectation and they set goals.”
When we first got to the field, Coach Chris was barking orders at the players like a drill Sargent. The players were working their butts off and he wasn’t willing to accept any excuses or lack of effort. When a couple players showed up late for practice, the rest of the team had to do leg rais-es until the late players finished the drill they had missed. The players doing the leg lifts we’re giving the late comers a hard time telling them to move their butts.
“Maybe some people think it’s not appropri-ate,” says Marlene. “ But when you have a child with special needs, it’s important. The bar was set really high when they started train-ing together back in September and the kids rose to the challenge. There has been so much personal and athletic growth.”
The team is always looking for coaching volunteers. If you’re interested in working with a group of amazing athletes with one of the most infectious senses of humor and great work eth-ic, register through Special Olympics Edmonton.
Myth #1 - Lactic acid causes muscle fatigue.
How It Started: Research conducted 100 years ago suggested that lactic-acid levels within muscles increased with fatigue.
The Truth: Lactic acid increases with fatigue because it’s fueling your muscle contractions. It causes the painful burning sensation in your muscles that makes you want to stop lifting, but your liver is also converting lactic acid into more energy, so it’s actually helping to offset fatigue.
Myth #2 - You need to “shock” your muscles to make gains.
How It Started: It’s hard to target the exact origin of this one, but it most likely began with bodybuilders who noticed that if they changed up their training after several weeks of using the same routine, they made quicker gains.
The Truth: Switching up exercises, sets, and reps is one thing, but purposely overloading your nervous system is a sure precursor to overtraining and injury—not muscle gains.
FITNESS MYTHS
Glow Juicery was born of an idea that we could interact with our food, our planet and our own bodies in a way that created a feeling of fulfillment
and a state of complete health and wellness.
I wanted to lead a company that supported the philosophy of healthy choices on every level. From where your food comes from, to how you interact with it. How you perceive yourself energetically, and the fitness expectations you have each day. How you support your community, to how you truly feel about yourself. It is this complete holistic approach that allows each of us to achieve what I view as the ultimate experience of “Sustainability”.
I grew up in a small BC town where we had the chance to live in very close connection with our en-vironment and where our food came from. The idea of “organic” had not yet taken shape, but the way we lived in connection with the land, and the ways we were able to locally nourish our bodies, was as natural and organic as one could possibly be.
Bringing this experience of living in connection with whole, natural, accessible food to Edmonton has been an exciting and challenging opportunity.
Our current food landscape is highly processed. For the sake of convenience, we have allowed ourselves to become disconnected from “where our food comes from” and how it benefits our
bodies. We also live in a world of constant informa-tion streaming, suggesting how to lose weight and which chemical is associated with heightening your daily athletic performance. The short-sightedness of this approach has affected many of us, leading to a range of issues: constant weight concerns, low-ered energy, injury, inflammatory illnesses, chronic disease and the persistent question “why is this not working for me?”
True sustainability is about achieving a balanced state of fitness and wellness - eating natural foods from clean sources that provide nourishing energy, allowing you to accomplish all the goals (personal, professional, fitness) that you set for yourself.
We believe that food is medicine, and food is fuel. Purely and simply. Your body will perform if given the tools and accessible energy to do so. And when we cloud the system with chemicals, emotional bag-gage, (and excuses!), we just stop performing to our true potential. We hit walls, we lose momentum. Our “diets” fail, and workouts are dropped. Because the only way to continue to build a body, and a com-munity, and a life you love is to make it sustainable.
For more information on the Glow Philosophy and our Raw Juice options, please visit:
www.glowjuicery.caPhotography by Chan Rin
We have spent the last year actively connecting with the amazing local businesses that support this Philosophy of Sustainability. We will contin-ue our efforts through the intro-duction of Raw Foods, support of Education Programs, Athletic Events, Retreats, and Local Farm Projects, and connecting our clients to the incredible Edmonton Fitness & Wellness thought leaders supported by YEG Fitness and their partners. Together we hope we can create a community that truly “Glows”!
Myth #3 - You must train to failure for the best results.
How It Started: It was likely the bodybuilders again, who this time assumed that if hard training builds muscle, then training as hard as
humanly possible must build the most muscle.
The Truth: There is no activity outside of training that demonstrates that going to failure is critical. Taking your sets and workout length to
the point of using lighter weights will not result in progressive overload—the cornerstone of muscle growth.
FITNESS MYTHS
GET FIT WITH PLAKASby Paul Plakas
Paul Plakas has been a personal trainer for 20 years. He has trained people at every level of fitness, from homemakers to professional athletes. For the past nine years, Paul has ap-peared on television, doing weight loss documentaries. He has also worked on the TV shows “X-Weighted and “Taking It Off”, both of which have won Gemini Awards.
Paul Is joining the YEG Fitness team to answer reader questions and shed light on some health and fitness topics.
1. How do I know if a diet is a fad diet?
A fad diet is:
+ Any diet that promises more than 2 lbs of FAT loss per week. You would need a 7,000 calorie deficit in one week to reach 2lbs of fat loss. It is unrealistic to think most people can tran-sition from their current lifestyle to making as many changes needed to achieve this deficit.
+ Any diet that eliminates an entire macronutrient. Proteins, Fats and Carbs are not the problem. One is not better than the other. It is the amount and type of macronutrient you con-sume where the focus should be. For example lets look at po-tatoes. Some people feel they can be a part of a healthy eating plan while others do not. In the potato family you can have a healthy version like “Yams”, which are highly nutritious and an excellent source of energy. You can also have an unhealthy version like “French fries”. Very low nutritional value and an insane amount of calories.
+ Any diet that forces you to eat only an organization’s marketed food product.
+ Any diet where the focus is to replace solid food with shakes.
2. Some companies promote drinking a shake as a meal replacement. Is this safe?
Any company that promotes a shake instead of a meal with their specialty made powder is a complete SCAM. First who would want to live like that? You work hard all day long, are stressed from work, family and finances, then come home pour some powder into a glass and add water. That is your dinner? This is a non-solution and may only lead to some temporary weight loss until you get sick of drinking powdered water. I don’t mind having a shake for a meal on occasion. The
one I like is: 1 cup of almond milk, 1 cup of coconut yogurt, 1 ba-nana and 1 cup of frozen berries. It is tasty, filling , nutritious and not an expensive powder which promises incredible health benefits. Generally I recommend shakes for people who want to gain weight not lose weight. Liquid calories get into your body more easily than solid food. People that want to lose body fat should mostly stick to solid food. There is a better thermic effect on the digestion and absorption of your food plus greater satiety.
3. What should I look for when considering a diet?
Things to look for on a diet:
+ At least 75% of the diet should be a raw plant based focus. I know most people think this is not possible but if you look into raw food veganism there is an incredible amount of choice available. People just need to educate themselves and try all the different recipes. The most common question people ask is “where do you get your protein.” A plant-based diet will more than satisfy your daily protein requirements. Most peo-ple mistakenly believe they need more protein than is actually necessary. A raw food diet is the most nutrient dense choice you can make. The food is digested very easily and can help alleviate many allergies and intolerances people have to other options like wheat, dairy and meat.
+ The other 25% of your diet should include a balance of nutritious meats, eggs, grains and some dairy.
+ A healthy diet should include a balance of indulgent foods that you enjoy. If you can’t have a scoop of Häagen-Dazs ice cream once in awhile what is the point of living. Don’t opt for a low calorie version. Enjoy the treat that stimulates those pleasure centers of your brain. The key is the quantity and frequency. People that are overly stressed, don’t sleep, and have excessive anxiety tend to seek these pleasure foods more often. Here you need to identify the root cause and try to find other ways to pleasure yourself. Just a hint: sex stimulates the same pleasure centers. You avoid calories going in plus you burn calories in the process.
+ People need to realize that any diet can give you some im-mediate weight loss. The key is to sit down and figure out a plan that will allow you to live your life at a realistic weight without having to sacrifice everything. It should be enjoyable and flexible. Keep in mind the leaner and leaner you desire to be then more sacrifice has to occur. You need to figure out if this is the best time in your life to achieve your leanest body.
JOIN UWALK FOR A WALK!UWALK is a province wide initiative that aims to increase the
physical activity of Albertans. Our free and interactive website is an excellent resource to help keep people motivated and on track to better health. Developed by the Faculty of Physical Education and Recreation
at the University of Alberta and funded by the Government of Alberta, UWALK.ca is fun, free and interactive!
Quick Facts*In less than a year UWALK already have over 5,000 members currently using UWALK.
*UWALK Pedometers are available in libraries across the province to loan.
*1148187251 steps tracked so far (as of the time of writing this article.)
*Find us on Facebook and Twitter, UWALKca
*It’s FREE!
Testimonial:The Alberta School Employee Benefit Plan (ASEBP) was excited to partner with UWALK for our annual February Stair Challenge. The tool was easy to use, motivating and fun for our employees. We especially enjoyed the ability to connect with each other through the tool, and easily track steps, activities and stairs climbed. It made for a fun chal-lenge that motivated us to move more. We also appreciated the support of the UWALK team who was there to answer our ques-tions and provide a kick-off presentation for our employees. We look forward to using the UWALK tool to complete more employee activity challenges in the future. Thanks to the UWALK team for all their support!
to get started, just visit UWALK.ca, where you can:* log your physical activity online;
* track your progress and set personal goals;
* connect with your family, friends and co-workers; and
* challenge yourself, a group, or a team to a UWALK challenge!
there are multiple ways that you can track your activity on the UWALK website, you can:*use a pedometer;*record the number of minutes you were active;*automatically upload activity through a *free smart phone app called Moves; orwith a Fitbit device!
Did you know you do not need to be at your desktop to use the UWALK website, you can visit the UWALK website on your smartphone and create a shortcut that will save an icon to your home screen and allow you to quickly access UWALK like any other smartphone ‘app’.
Resources:UWALK wants to make the implementation of a UWALK challenge in a workplace or com-munity as effortless as possible. So we have created numerous resources to help with the promotion.
Our VIMEO Channel of videos can be linked in through email, or can be added to workplace TV screens: http://vimeo.com/search?q=U-WALKca
As well, there are posters and an infograph-ic that can be customized and you can print them for free to hang and help get other ex-cited! http://uwalk.ca/pages/groupresourc-es/ Create a group, and these are under re-sources!
joelverhagen.ca
Graphic Designer
branding
advertising
web design
packaging
DEVELOPED BY THE FACULTY OF PHYSICAL EDUCATION AND RECREATION AT THE UNIVERSITY OF ALBERTA AND FUNDED BY THE GOVERNMENT OF ALBERTA.
TAKING THE STAIRSIS OFTEN FASTER
THAN WAITING FORTHE ELEVATOR.
CLIMBING8 FLIGHTS PER DAY CANEXTEND YOUR LIFE AND
ADD LIFE TO THOSE YEARS. (10 STAIRS = 1 FLIGHT)
WHAT’S IN ITFOR YOU?
OVERALLIMPROVED
HEALTH!
CAN HELPMAINTAIN A
HEALTHY WEIGHT
IMPROVEFITNESS
INCREASEBONE
STRENGTH
HELPSCHOLESTEROL
LEVELS
KEEPMUSCLESSTRONG
REDUCERISK OFINJURY
STAIR CLIMB YOUR WAYTO BETTER HEALTH
YOU’RE KEEPING FITBUT ARE YOU MOVING WELL?
by Laurie Plouffe
Everyone knows the importance of seeing a physio if they have pain or an injury. But did you know we can also be very helpful in preventing injury as well as making sure you are performing to your optimal ability?
If you’re reading this publication it is likely you are someone that does some sort of physical activity to stay fit, organized or not. That is a huge accomplish-ment in itself. Moving the body is very important, it is even more important to make sure you are moving it well. The body is very good at finding ways to cheat, to get something done along the path of least resis-tance. For example, we always hear of people going in for cardiac testing after an episode, only to find that they already have a 90% blockage of arteries. The body is still finding a way to function around that major dysfunction even if it isn’t efficient.
We want to help ensure that you are using your body to its maximum efficiency in order to enhance your performance and limit the incidence of injuries. Phys-ical therapists at our facility are trained in what is called Selective Functional Movement Assessment (SFMA); what that means is we look at the body’s movement patterns on a whole body functional level, from head to toe, and determine the quality of the movement. A limitation or a faulty movement pat-tern will indicate that something isn’t working to its optimal level, and could potentially lead to an injury or problem down the road. For example, if a joint isn’t moving as well as it should be, something down the chain, another body part is going to have to compen-sate for that lack of movement by moving too much, potentially leading to overuse. Or a body part may be moving more than it should, what we call hyper-mobility, and an adjoining body section is going to have to work harder to stabilize for that which could also lead to an injury. Following such an assessment, corrective exercises and movement pattern training are implemented in order to get the body working in its most efficient manner, as well as treatment if at all indicated.
Corrective exercises and movement preparation can be implemented prior to activity to cue the body to work efficiently and enhance the upcoming activity. Many professional athletes are seeing the benefits of such screening and functional movement exer-cises prior to performance in order to ensure optimal performance. Such pre game/ pre training rituals are becoming the norm for many NBA, NFL, PGA and amateur level athletes.
The presence of pain, ongoing discomfort at rest or consistently during an activity is a clear indication that you should be seeing a physical therapist in order to assess and treat the injury. Therapists have lots of tools to assist you in regaining function and decreas-ing pain such as Intra-muscular stimulation (IMS), acupuncture, many modalaties, and manual therapy to name a few. Massage also has numerous benefits and can help the body move well.
Just as it is important to eat well to enhance your physical activity benefits, it is important to ensure the vehicle, your body, is operating as optimally as it can be. No one wants to be sidelined with an injury, especially when we have such a short summer to take advantage of outdoor sports. Let a qualified ther-apist in Functional Movement ensure that you are operating for peak performance.
Laurie Plouffe is the owner and physical therapist at Propel Sports Physical Therapy. Since graduating in 2002, she has worked in private practice treating patients with a variety of injuries from sports injuries, motor vehicle related injuries, chronic pain and other soft tissue injuries.
We all love to shop local and support local businesses (#shoplocal or #supportlocal are some of the most trending hashtags on Twitter for good reason.) The problem many people face is that unless they go to the farmer’s markets and talk to the vendors, it is difficult to actually know where the products they are eating come from. Sure, fruits and vegetables are labeled with a sticker saying where the product came from, but what about all the other items bought
at the store.
Enter Localize.
LOCALIZE
Meghan Dear, the founder of Localize, came up with a concept to solve this issue while shopping at her local grocery store. As a customer, she was annoyed by how challenging it was to find out where food had come from. Local food was something that mattered a great deal to her since purchasing it is a great way to build relationships with food producers and to learn more about where and how food is made.
At the time, there was no clear means to identify this information on the store shelf and so she created Localize as a solution to this problem. It became clear that grocery stores were an important channel to convey the message to con-sumers about where our food comes from and who made it. Today Localize is running in over 50 grocery stores across Western Canada.
Localize has a vision built upon the following beliefs:
Food should have a storyThey believe that local food businesses should be able to share their food production stories, and they create the tools that allow this to hap-pen. All of the Localize food partners share information about their food production, which is often not revealed on product packaging. Examples include where their food is produced, where their food business is owned and who owns it, where the ingredients come from, and how the food was produced.
Supporting local should be easyThere are a number of ways consumers can support local food produc-ers and each of these are important to strengthening local business, local food production, and the enhancement of our communities through improved access to good food.
“The goal behind Localize is simple,” says Meghan. “We want to provide better information about our food to consumers at the shelf edge. It has always been clear to us at Localize that we don’t want to tell people what they should value. Localize is strictly a source of information. We want to present informa-tion about food in a way that is empowering choice.”
Localize has developed a set of tools to allow consumers to identify and sup-port local, regional, and Canadian food products. Their labels are easy to iden-tify and give low-cost opportunities to smaller scale food businesses to high-light their products. They work closely with grocers to identify local food businesses in their stores and to get the most ‘local’ food products onto their store shelves. They also make it easy for grocers, producers, and consum-ers to make the local connection. Moreover, a unique locality index called the Localize Score has been built out of a large dataset of products and indicators for how ‘local’ a product is.
Their service provides shelf labels that clearly identify where the food has come from, using the Localize Score to indicate ‘how local’ a product is. The score makes sure that a product’s claim to local is a true regional story, and not just a marketing ploy.
With each product, they share the information about where it came from and who produced it via a QR code that goes to a unique page on the Localize website.
To find a Localize product or a store near you, check out their website at www.localizeyourfood.com
RECOVERY MEALSby Ricky Ng
The life of an athlete in a nutshell: build, breakdown, rebuild. Whether it’s recreational or elite, the goal is to maximally refuel, recover and rebuild to maximize performance.
An athlete’s biggest window of opportunity to do this comes within 30 minutes of completing his or her training session, yet often times this key meal is missed. The introduction of this recovery shake can be a significant difference maker for many of our athletes having 2+ training sessions within 48 hours.
This meal should be higher in carbohydrates, moder-ate in protein, and very low in fat and fiber as these slow breakdown and absorption of these muscle building blocks. This meal is often in liquid form as any athlete would tell you, the last thing they want to do following a tough training session is to sit down and scarf down a big meal. Consuming this meal in liquid form also aids in rehydration - especially important if an athlete is to complete another training session within 48 hours.
So exactly what are we aiming for here? Generally a good place to start is 25-30 grams of protein and 60-90 grams of carbohydrates – aiming for the upper ends if training was a long-duration or high-volume session. Ensuring this shake is at every workout or training session helps to max-imize glycogen repletion (muscle fuel) which is no different than filing up a vehicle with gas, as well as enhancing the recovery of lean body mass by providing the body with necessary building blocks to repair tissue broken down over a training session.
How can we do this? One simple way is to start with a whey protein + carbohydrate drink mix. We use Biosteel Advanced Recovery Formula – drug tested by Informed-Choice to limit our athlete’s worry of a positive drug test for banned substances. Mixing 2 scoops of this provides an athlete with 36 grams of quickly absorbed carbohydrates and 25 grams of rapidly digesting protein. Buff this up with a ripe banana or a Kozy Shack Rice Pudding and you’ve got the ideal recovery concoction. Have this as you’re beginning your cool down, then aim to have your next meal within 2 hours of this shake. Hopefully this will leaves you feeling sore for fewer days. For those working in those 2-a-day sessions, this should make those sessions a bit less difficult as you`re entering each one just a bit more refuelled.
Ricky is a graduate of the University of Alberta Dietetics program and recently completed the International Olympics Committee Diploma in Sports Nutrition. He is currently a Peformance Nutrition-ist for Revive Wellness, Body by Bennett and the Edmonton Oilers.
source: biosteel.com
source: kozyshack.ca
FOR ATHLETES
JACQUI FILGATE
Photography by Chan Rin
The origin for this article began with a simple post on Twitter. We often post inspirational quotes and images of people in great shape as motivation for our readers to stay active. We en-courage people to be happy with their body type and to keep active to remain fit. We have a wide range of readers including people just starting their fitness journeys to people who are elite ath-letes and we try to include each group when we post anything on social media.
We posted a picture of a female fitness model working out. She had amazing muscle definition and we felt it would motivate our readers to go out and have an awesome workout that day.
For the most part, the comments we received were positive for that post. But it was the small minority of negative comments that got us thinking. “Too muscular.” “She looks like a man.” “She must be taking steroids”. These were some of the comments we received.
I know a number of male a female fitness competitors and bodybuilders. I’ve been in this business a while and have trained for over 25 years so have made some great friends who have competed in events. I have an idea about how hard they train and how much dedication they put into their sport. The comments made about that one post got me thinking that perhaps it would be a good idea to share with our read-ers the experiences one of these competitors goes through.
Jacqui Filgate is a figure competitor I met a few years ago at Goodlife on the Southside. At 5’2, she can toss the weights around with the stron-gest guys at the gym and people who feel fit like myself are marveled by what she is capable of doing.
We sat down with Jacqui to ask her a few ques-tions about what a figure competitor goes through during both the peak of their season and in the off-season and hopefully dispel any of the myths or biases people have towards female figure competitors and bodybuilders.
YEG : What got you into training?
Jacqui : I was always into sports when I was young-er and I always watched my mom go to the gym everyday after work. When I moved to Edmonton and graduated, I wanted to do something on my spare time. I started off with a personal trainer at World Health just to see how far I could push myself. After moving to the south side I started going to Goodlife and met some amazing peo-ple who showed me the world of competing and honestly the rest is history.
YEG : What events have you been in and what placements have you had?
Jacqui : First show - ABBA Muscle Beach 2013 - Figure Short -First Place
Second show - WBFF October 2013 - Fitness Diva Short - Third Place
Third show - ABBA Provincials 2014 - Figure A - Second Place
Now training for nationals in Halifax 2015
YEG : What is your training program like (off season and training for an event)?
Jacqui : On my off-season, I don’t want to think about food and training.
This is my time to be ‘normal’ again. But you can’t think of normal when you have a show like Nationals coming up. You have the greatest chance of making your best progress in your off-season, before it’s time to get ready for the next show.
If you’re serious about moving to the next level, you need to act serious 100% of the time, not just for those twelve weeks out of the year leading up to the next show. For myself, my training is quite different during off-season. I’m lifting heavier to allow my body to make gains. As for cardio, I usually am cutting back to half of what I normal-ly do during contest prep, which is five days a week 45 minutes to and hour, so I might do it once or twice a week in the off-season.
This would be a typical shoulder day workout for Jacqui during her off-season:
Rear Files -1 warm up set 20 reps4 working sets 8-10 reps
Lateral Raises -1 work up set 20 reps4 working sets 8-10 reps
Super Set - 5 working setsStanding Press 35lbs a side for 8-10Plate Raises 45lbs drop set to 25lbs (fail)
Super Set - 3 working setsPecdec Rears 20 repsFace Pulls drop set 8-10 reps to (fail)
Lateral Machine -2 Flury sets 45 reps2 working sets 8-10 reps
Super Set - 3 working setsUprights 8-10 repsFront Raises (cable) 8-10 reps
YEG: How important is nutrition to a fitness competitor?
Jacqui : Nutrition is important because it gives you vital-ity and energy for life, helps you stay at a weight that’s right for you, boosts your immune system, improves sports performance, and delays the effects of aging. Getting the right amount of carbs, fats and proteins is key as is knowing what works for your body.
My diet is mostly low carbs. I get oatmeal in the morn-ing and get the rest from my vegetables. I eat a lot of protein like chicken, tuna, tilapia, turkey and egg whites. Some fats from peanut butter and almonds are important too. I get all my supplements from my spon-sor Catalyst Supplements.
YEG : Talk a little bit about how important it is for women to lift weights rather than just focusing on cardio and machines.
Jacqui : The truth is, cardio will not give most women the body they want. But when they start to throw some strength training into the mix, that’s when you real-ly start to see some amazing transformations to your body, I love the myth that lifting weights will make you bulk. I laugh every time that statement comes up. For myself, I’m 5’2 - 116lbs and I can shoulder press 50lbs a side. Women need to know we don’t have the testos-terone levels men do. Lifting weights will help you burn more calories than doing cardio alone. One of the big-gest mistakes that’s often made is using far too light of a weight that really won’t produce any type of strength gain or enhanced definition. Often when you push your-self you’ll come to realize that you’re stronger than you once thought.
One of the first things I tell women is that your diet is what helps you lose weight, and resistance training is what changes your body composition. Doing cardio does help with fat loss, but it only breaks down your existing tissue, leaving you with a soft, skinny-fat look.
YEG : Anything else you can say to our readers that will make them understand how hard female figure competitors work?
Jacqui : I can tell you guys it’s hard work, but also hard to explain the dedication that I have for this sport. You can tell by the hours I spend in the gym, about 12 hours a week, the time I take for my meals. I’m hard on myself also. I will stay in when everyone wants to go out. It’s a life style for being fit and eating clean. This sport has changed my life in more ways than one.
I honestly would not be here with out the support of my friends, family and most of all, my trainer Bobby Tang. They have helped me through the physical, mental and emotional rollercoaster that comes with compet-ing. They keep me strong and always push me to the next level.
I’m excited for what’s to come in 2015!
Specializing in Commercial, Architecture, Portrait, and Event photography.
vividribbon.ca | 780.266.5162
SVPT TYPICAL WORKOUT
“Warm Up”We always start with some diaphrag-matic breathing, glute/core activations, mobility and dynamic warm up.
We do complexes 2-3 exercises together – more bang for your buck – usually an upper body with lower body and a core stability exercise. It will always depend on your goals of course. We start with plyo/power then go to strength and then conditioning.
Each complex (1a, 1b, etc.) is done for 3-4 sets.
1a) Single Leg Hop (Stick Landing) x5 per leg
*Maintain athletic position*Explode over the hurdle, land soft with bent knee, with proper alignment of the knee over the toe
*Don’t forget to brace your core not just in the landing but also in the hop
*STICK the landing – stop momentum – before doing the next hop
Regression – use an agility ladder Progression – continuous hops
1
2 3
Power (Plyometrics/Med Ball)
1 2
3
1b) Tall Kneeling Med Ball Chest Pass x 10
*Use a light medicine ball – 6, 8, or 10lbs as this is for power, not strength*Hinge your hips back, snap them forward, and then release the ball to the wall.
Regression – tall kneeling is regressed. Progression - Half Kneeling (one knee up) to Standing.
STRENGTH
* Do a warm up set of 60-70% of your working weight for each strength exercise
1 2
2a) Trap (or Hex) Bar Deadlift x 5 *Feet hip width or wider
*Flat back (neutral spine); Hips back; Knees slightly bent (this is deadlift, not a squat!) *Chin tucked (look at floor, not up!)
*Create tension in the bar before lifting – brace the core (like you are going to get punched in the stomach), engage the lats (like you have a roll of quarters in your armpits). *Lift by extending hips and knees to full extension
*Return to floor by pushing hips back while bending knees slightly, keeping back flat and chin tucked.
1 2
STRENGTH
2b) Half Kneeling 1 Arm Bottoms Up KB Press x 6 each arm *Grab the Kettlebell in the centre of handle, stabilize with the other hand
*Press the Kettlbebell straight up overhead while maintaining a braced core and stable hips (squeeze your glutes!)
Progression – Standing. Regressions – switch to DB
2c) Standing Pallof Press x 10 each side
*Can use tubing or cable *Feet hip width, pelvis tucked, back straight, chin tucked *Shoulders relaxed *Brace your core (like someone is going to punch you in the stomach!) *Slowing press out, and return to sternum *Perform reps on both sides
Regression – Tall Kneeling to ½ Kneeling
1
2
1
2
2a) Elevated TRX Pull Ups x 6 *Feet up on box or bench *Shoulders relaxed and retracted*Pull yourself up and lower down, while maintaining a flat back, and hips up
Regression – No Box or bench. Progression – Weighted Vest.
2b) Heavy Sled Push x 50 feet *Flat back and arms straight*Drive the sled forward, by trying to push the turf/ground behind you*Full extension of the hip and knee
1
2
2c) Kettlebell Farmer’s Carry x 60 feet *Lift the Kettlebells up with proper deadlift form *Chest up, shoulders back
*Walk forward, main-taining posture – do not round upper back/shoulders – think about keeping a straight line from your sternum to belly button for entire duration *Walk normal, do not waddle or take little steps *Lower carefully to floor
STRENGTH
12
3
4 5
1
3
2
VersaClimber – Tabata – 20 second sprint, 10 second rest for 8 rounds.
CONDITIONING
SVPT svptfitness.com
LOCATED AT: 4456 - 97 Street,Edmonton, AB T6E 5R9
@SharaVigeant
TRADITIONAL CHINESE MEDICINE
BALANCING THE MIND AND THE BODY
by Roberta ShepherdWELLNESS ON WHYTE
I’ve been working alongside acupuncturists for 8 years – wow, what an insightful fortune. Only in cahoots with an acupuncturist can you learn that the pain in your hand is related to your liver! How can the hand and the liver be connected you ask? The answer’s pretty simple: everything’s connected. This fact is forever reflected by foundational concepts of acupuncture that ever remind us of the boundless connection between all things.
Foundational concepts of acupuncture are rooted in traditions of Chinese Medicine. While the learning curve for Traditional Chinese Medicine (TCM) seems steep, it’s truly fascinating. TCM has been around for thousands of years, all the while having the ability to bring balance to the body and reverse symptoms, often where nothing else can.
Chinese philosophy encapsulates that the human being is a holistic system, not at all disconnected from the environment, which mirrors the needs of the body. If the earth and its inhabitants are a com-prehensive organism, then the human being is a valuable part of this organism and should take cue from Mother Earth in order to achieve harmony. The human being should mimic what occurs in nature and the diet should change based on what’s provided by the seasons.
Let’s have a look at the best dietary habits for the transition from summer to fall.
In summer, we’re naturally drawn to more cooling foods to balance external heat. These foods, like raw salads, fresh fruit, ginger, dill, parsley, cayenne and cilantro, disperse the heat of the season and refresh the body. If there’s a time to go raw with your diet, it’s summertime. Late summer is associated with earth element, which carries an undertone of nurturance. During this time, we get to consider a seasonally rep-resentative mythical creature, the golden phoenix. The golden phoenix is symbolic of death and resur-rection. The death of the phoenix emulates how the human body consumes and breaks down food, while its resurrection is reflected in our ability to assimilate food, thereby gaining energy. Late summer is a time of transformation, internal transition and letting go. Letting go of summer energy and consolidating strength to create a strong core for winter.
Fall is represented by the element of metal. Metal suggests opportunities for discernment and making choices. This is an excellent time to integrate more breath work and meditation to help with moving inward in preparation for the long season of
hibernation. Fall is also harvest time, which points to the best seasonal diet. Foods with white and orange flesh are appropriate, like pumpkin and all other squashes, parsnips and fennel. Pears are an excellent food for fall because they moisten the lungs without dampening them. In the practice of TCM, moist and damp are very different qualities. Moisture is like lubrication for the wheels of a well-oiled machine. Dampness is a condition that sets the stage for mould, fungus, rust and stagna-tion. Fall is the perfect time for a nutritional cleanse. The use of spices like cayenne, cumin, fennel and coriander are recommended to help stimulate the digestive fire, dispersing any dampness that may have accumulated in summer so that it doesn’t lodge itself in the body over winter. Cold and damp are a bad combination. The infrared sauna offers much bene-fit in fall, as do Ayurvedic treatments and cupping. All of these healing practices support the retraction of impurities and are an integral part of detoxifying the body.
Photography by Chan Rin
Winter, being cold on the outside, needs to be offset by eating warm, heavy and deeply nourishing foods. Continue with root vegetables in winter, cooked and stewed foods and warm, consuming spices like garlic, dried ginger, cinnamon and cloves. Fermented and pickled foods are a great idea, prepared historically to endure long winters. Although not warm, ferments and pickles support and stimulate diges-tion by encouraging friendly bacteria, which also bolsters the immune system.
Spring is the other most ideal time for detoxification, to cleanse the heaviness of winter, lightening the load for summer. Our metabolism is overburdened after winter, so how convenient that, at the crack of spring, the earth pro-vides precisely what our bodies need: sprouts, alfalfa, rad-ishes, chives and dandelion leaves, all of which break up dampness and clear stagnation. Spring makes way for summer, which brings us back to the so-called “beginning”.
Here’s the simple version of this article: eat seasonally. The answers for optimal health are accessible in the providence of Mother Nature Herself!
If you have any questions or would like to experience the wisdom of TCM, please let us know!
Wellness On Whyte [email protected] wellnessonwhyte.com
Getting The Most Out of Your Veggies
by Jessica HessPHILOSOPHY NUTRITION
With the latest health trends touting raw food diets for optimal nutrition, many are left confused about the best meth-ods for preparing, serving and chowing down on their favourite vegetables. Should all of our vegetables be eaten raw? Will nutrient value decrease if they’ve been pre-cut? Is there any nutrition left in a boiled vegetable?
The truth is, there are many factors that influence the final availability of nutrients in our produce. Here are some quick tips to make sure that you are getting the most of your vegetable servings.
Buy LocalIf you are looking to maximize the nutritional value of your vegetables, buy local! Once harvested, produce begins to lose its nutrients. Since local produce has less distance to travel, it’s generally sold right after it’s picked and, therefore, retains more nutrients.
Go SeasonalIf your vegetable of choice is not in season, it has probably travelled far and wide to get to your grocery store. In this case, buying the frozen version may actual result in a higher nutri-tional value. Frozen vegetables are picked in-season, blanched to stop the enzymes from deteriorating the quality of the food, and then flash frozen to preserve the nutrients.
Switch It UpOf course it’s important to get enough veggies in your diet. However, the latest research shows that independent from quantity of consumption, it’s the variety of fruit and vegeta-bles in your diet that may decrease lung cancer risk and inci-dence of Type 2 Diabetes. Different colours mean different an-tioxidants and other plant nutrients that have added health benefits. Canada’s Food Guide recommends choosing at least one dark green and one dark orange vegetable each day for maximum benefit. Try these dark green and orange vegetables:
Cooked or Raw?Comparing the healthfulness of raw and cooked food is compli-cated; the answer will depend on the particular vegetable, the specific nutrient you are after and the cooking method you plan to use. It is important to note, however, that not all cooked vegetables are nutrient deplete and that not all raw foods are better for you.
Although we often associate cooking vegetables with a loss in nutrient content, certain nutrients may be more readily absorbed as a result of cooking. For example, tomatoes lose a considerable amount of vitamin C during the cooking pro-cess, yet at the same time, cooking the tomato helps to break down the plant’s cell walls and release a potent anti-oxidant compound called lycopene that is known to reduce the risk of certain cancers. A 2007 study published in the The British Jour-nal of Nutrition showed that subjects who followed a strict raw food diet had normal levels of vitamin A and relatively high lev-els of beta-carotene (an antioxidant found in dark green and yellow fruits and vegetables), but low levels of the antioxidant lycopene.
Cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and many other vegetables also supply more antiox-idants, such as carotenoids and ferulic acid, to the body when boiled or steamed compared to when they are raw. As it turns out, when averaged over 20 different vegetables, boiling only removes about 14% of the anti-oxidants. So if you really like boiled carrots, go ahead and eat an extra spoonful to make up for the decrease in nutritional content from boiling.
On another note, research shows that some veggies, including broccoli, may be healthier raw rather than cooked. Chopping or chewing raw broccoli results in the release of an enzyme that produces sulforaphane, an antioxidant that may reduce the risk of breast, bladder and prostate cancer. Cooking would de-stroy this enzyme resulting in less production of sulforophane in the body. To get the same benefit from cooked, you would have to eat an additional 9 cups of broccoli!
As for pre-cut vegetables, the convenience of having these vegetables available to you and ready for consumption far out-weighs the small amounts of nutrient loss that occur while they sit in your fridge waiting to be devoured. Just make sure that you keep them cool and store them in an air-tight container immediately after preparing them to avoid nutrient depletion.As you can see there are benefits to eating both raw and cooked vegetables. You may crave some crunchy carrots and broccoli for a mid-day snack but look forward to slow roast-ed vegetables seasoned with flavour enhancing spices such as cumin, turmeric, ginger and coriander for dinner. There is still a lot of research to be done regarding the different plant mole-cules and how they interact with the human body. To get the most benefit, eat a variety of fresh, locally produced veggies and fruits no matter how they are prepared.
Jessica Hess is the founder of and principle Registered Dietitian at Philosophy Nutrition & Fitness. She brings scientific knowl-edge, an honest approach and boundless energy to clients in nutrition coaching sessions whether she’s working with individuals, couples or groups.
AsparagusBok choyBroccoliCallaloo (a traditional Caribbean dish)Chinese broccoli (gai lan)Chinese cabbage (choi sum)Collard greensDark leafy greens like Romaine lettuce, green leaf lettuce and arugulaEdamame (soy beans)FiddleheadsGreen peasGreen peppersKaleKohlrabiOkraSaag (East Indian spinach dish)SpinachZucchiniCarrotsOrange peppersPumpkinSweet potatoesWinter squashYams
There are a ton of sports drinks on the market today. Each claiming to help you recover from a workout or provide you with that added boost to push harder or run faster.
RE7 is not that drink. “We are a new category of beverage,” says Mathew Park, the vice-president of RE7 Global Industries Inc. “We are a vitamin and mineral-based performance recovery drink that helps balance the body properly, so it recovers naturally, faster,” explains Park. The all-natural drink does this by replenishing the essential nutrients lost during high performance activities.
In a market dominated by the superpowers of Powerade and Vitamin Waters, RE7 has found their niche among the giants. Unlike traditional sports drinks that rely on sodium and potassium to help the body rehydrate, and energy drinks that provide a blast of caffeine, RE7 has no caffeine, no artificial sweeteners or flavours. The drink is also free of chemicals and preservatives.
It all began in the kitchen of partner Mike Stoltz’s kitch-en. Mike has always been passionate about living a healthy lifestyle and has been working out and training for more than 25 years, only to be frustrated by the re-sults he was achieving.
“I started to work on a different recovery system, which was more natural,” said Stoltz. Working in his kitchen, he began mixing combinations of vitamins and minerals until he came up with a formula he was happy with. RE7 contains 12 essential ingredients that help in the main-tenance of good health, immune function and in con-nective tissue formation. Each of these are essential to athletic performance.
That formula has now been developed into the sports recovery drink called RE7.
Mathew Park is Stoltz’ nephew and is a pro body builder. He’s also the president of INBF Canada, an organization for athletes to compete in fair, drug free competitions.
“Mike’s training program revolved around finding the best recovery system that you could. It was all natural, 100 percent drug free,” said Park. “That’s why we decid-ed to share our product with other athletes.”
After making a splash with professional athletes, the pair decided to share their product with the rest of the fitness world and see what type of results they could get. “We’ve just kind of grown from there,” says Stoltz.
Pro athletes, and celebrities have caught on to the bene-fits of RE7 and it is now in the locker rooms of some NHL teams, fire halls, gyms, colleges and high schools. It’s also on sale at many Canadian grocery stores.
Recently, Volleyball Canada signed a three-year partner-ship agreement with Canadian RE7. “We are very excit-ed to announce a partnership with a beverage company that has qualities that so closely align with the values of our sport,” said Volleyball Canada Executive Director, Mark Eckert. “We are looking forward to working with RE7 to promote its healthy recovery drink, and greatly appreciate the company’s support as our national teams prepare for major events in Canada and internationally this year and beyond.”
For more information on RE7 Performance Recovery Drink, check out their website at http://www.drinkre7.com
Asha Marshall & Bryanna Kumpula
For the next 3 months, we’re going to be following two YEG Fitness readers on their journey to fitness. They will each be embarking on a 90-day fitness adventure and we’ll be right there to document it and
keep them motivated and accountable.
Each lady has her own set of goals and motivation for doing this. Read on to learn more about these amazing YEG Fitness women.
Asha MarshallAge: 28
Current Weight -165lb
I’m a Hip Hop/Street/Dancehall dancer, cho-reographer, instructor and movement coach. I have my RYT200 certification so I teach yoga as well. I get most of my dancing in with my dance crew, Fly Girlz and as a co-choreographer and dancer with the Edmonton Oilers Octane. I get the majority of my teaching in at YEG dance studios and in YEG elementary, junior high and high schools. I am the founder of Love Your Movement Corporation (@LYMCANADA) which keeps me busy when I’m not dancing or teaching.
My main goal is to become a strong, happy woman whose fitness level holds a candle to that of a professional athlete. I want to be a pillar in the YEG fitness community who moti-vates and inspires primarily youth to take ac-tion in their own lives. I would love to look great too and enter some fitness competitions but at this point it’s a secondary goal that, I believe, will come with the process. Long term, my goal is to consistently check my once incredulous seeming dreams off of my to do list so that I can replace them with even bigger, unrealistic ones to strive for.
My desire to grow and reach my full potential is my motivation. I see that full self-being, an instiller of hope, an awe-inspiring teacher and a representation of inner and outer beauty. I’ve been known to yoyo in weight, mood, energy and health so I want to lose, then maintain a healthy weight and have fun leaving a history of winter blues behind me for good.
Bryanna KumpulaAge: 31
Current Weight - 240lb
I’m an idea girl, sheep farmer, entrepreneur, and key cheerleader at the Agriculture and Food Council, I’m an agriculture enthusiast, lover of coffee and a boxer puppy mom. My business talents started at a young age and bloomed a bit more while enrolled at the Uni-versity of Alberta.
After U of A, I made a few twists working at Rancher’s Beef, Northlands, and National Oil-well Varco. These fine places introduced me to new people, big ideas and global concepts that helped shape the person I am today. I’m not really limited to the agriculture business, as I spend my spare time creating dream weddings and magnificent floral designs. I can be found gracing the pages of Weddings in Alberta, en-joying yet another community project with my volunteer work or thinking up something fabu-lous with colleagues and clients. I have a few goals for the next year. I’d like to complete the Nike Women’s Half Marathon in San Francisco in October. I’d also like to go to the gym or running outside at least 3 times a week. I’d also like to lose 25lbs.
My motivation for doing this is that I love run-ning, but unless I have a goal, and someone (or now many people) to keep me accountable, I just get busy doing other things.
Stay tuned as we show the outcome of their journey in our January-February edition.
Myth #4 - You should never let your knees go past your toes on squats and lunges.
How It Started: One too many injuries during the squat or lunge—but it was probably the result of accidentally rotating at the hips during a rep, which can cause ligament damage in the knee.
The Truth: Where your knees end up during any lift is highly dependent on the length of your legs and where on your joints the muscles attach. Some people can squat easily without the knees passing over their toes in the down position, but others may find that their knees drift far forward.
FITNESS MYTHS
THANKS FOR READING
Stay tuned for the November/December Edition!
YEG FITNESS
