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2 Lacombe Express HEALTHY FAMILY LIVING, Thursday, May 1, 2014
www.blackfalds.com
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403.782.5303
By Shauna AhlquistSpecial to the Express
As parents, we want only the
best for our kids and we know
that a big part of that is keep-
ing our kids healthy. Running is
a great way to ensure that hap-
pens. Not only does it improve
the health of our children in the
present, but an activity like run-
ning will set them up for a future
of good habits as well.
Kids, just like adults, need to
be taught how to do something
new and running needs to be
a gradual learning curve. You
won’t have success by just tell-
ing them to go run 5km. So how
do we safely and successfully get
our kids running? Most impor-
tantly, make it fun! If kids are
having fun they don’t even re-
alize that they are getting fi t. If
kids are having fun they are will-
ing to do it again.
They need to be taught how to
pace themselves. Most kids think
running means going as fast as
they can for as long as they can.
Kids need to be shown to run at a
slower, more controlled pace so
that they can run longer. Intro-
ducing a run/walk program that
gradually progresses over several
weeks is the ideal way to go. Go
to www.therunningclinic.com for
a recommended learn to run pro-
gram for kids of all ages.
Running shoes that are light
on their feet and quite minimal,
rather than a heavy stiff shoe is
recommended. While there are a
few kids out there that may need
some kind of corrective footwear,
for most kids this is unnecessary.
Our bodies adapt to our environ-
ment, especially if we introduce
new things slowly. Don’t you re-
member when we were kids and
those fi rst few days every sum-
mer where it was painful to walk
barefoot across some gravel. By
midsummer we were running
barefoot across that gravel with
no pain or discomfort. Minimal
running shoes allow our feet and
legs to respond more accurately
to our environment, improving
our ability to function effectively
in our environment and reducing
the risk of injury.
Having kids do a few stretches
before and after their run will
also help reduce the risk of in-
jury and improve their recovery
process. Stretching the thigh and
calf muscles are very important
with running. But your whole
body is in motion while running
so it worth doing some trunk and
arm stretches as well. If they are
having any pain with running
a few days rest from running
should resolve this. If it doesn’t
then the running program or
their technique may need to be
modifi ed. And if pain persists
then a visit to your local physio-
therapist may be helpful in iden-
tifying any movement issues that
may be causing their symptoms.
In the end, running needs to be
fun! Some kids thrive on competi-
tion, some like having goals, some
respond well to rewards. Find
what works for you and your kids.
Finally, run with your kid! If they
see you doing it, they’ll be more
likely to do it. And that time spent
together will likely improve your
relationship with them as well.
Win-win for everyone!
Shauna Ahlquist is a physiotherapist at Lacombe Physiotherapy Clinic
Introduce your kids to running
Thursday, May 1, 2014, HEALTHY FAMILY LIVING Lacombe Express 3
SUMMER DANCE CAMPSKINDER KAMP $120July 21-24th in Blackfalds / Aug 11-14th in LacombeAges 3-6
9am-12pm (Snack Provided)
* 4 days fi lled with dance, gymnastics, music,
drama, crafts, friends & FUN!!!!
GOT THE EDGE CAMP $160July 21-24th in Blackfalds/Aug 11-14th in LacombeAges 7-12yrs
1pm-4pm (Snack provided)
* 4 days fi lled with a variety of dance styles and different
qualifi ed instructors. Tap, Hip Hop, Jazz, Lyrical, Acro,
Musical Theatre, Disco and MORE!!!! All levels welcome.
OVER THE EDGE CAMP $275Aug 18-21st in LacombeAges 12yrs & Older
9am-3pm (Lunch & Snack provided)
* Looking to expand your dance knowledge and learn from highly sought after instructors?? Ready to get back into
dance shape for your upcoming season?? Then this is the camp for you!! Take a variety of different dance classes from
teachers coming from all over Canada and the US. Must have previous dance experience as this camp is going to
WORK you and take you Over the Edge!! Open to all studios.
For more information contact dancer’s edge at 403-391-3124 or visit our website
www.dancersedgestudio.ca
*Registrationbefore June 1stgets you a freeT-SHIRT!!!!!!
14-00358.indd 1 24/01/14 9:13 AM
BY KIRSTEN PALARDYSpecial to the Express
Most people enjoy splashing in
water at a pool or outdoor park,
and children especially seem to
take to the water as a favourite
pasttime.
What a lot of people don’t real-
ize are the many health benefi ts
of swimming, even if it is just
splashing around with the kids
or swimming a few casual lanes
or laps.
“Whether you’re swimming for
leisure or fi tness you’re getting a
great workout and getting differ-
ent types of aerobic fi tness and
cardio whether that’s doing laps
or chasing your kids up and down
the slide stairs,” said program
specialist Ashley Masko at the
G.H. Dawe Recreation Centre.
Masko also said that swim-
ming is good for people who have
injuries due to sports or car ac-
cidents or for those suffering
from joint issues like arthritis
because it is so low intensity and
low impact.
For youth Masko said learning
to swim is a great life skill and
that learning to swim is impor-
tant especially in places like Can-
ada where we have lots of lakes
and rivers.
“Swimming is a part of a lot of
people’s leisure whether it’s at
the pool or a lake. It’s something
kids can get out and do and be
active but get to have fun at the
same time.”
Swimming lessons are avail-
able from four months up and
Masko said starting children in
the water early is key to their
swim-success.
“With the babies coming into
the water you’re participating
with your child in a group set-
ting and doing introduction to
water, water activities and even
submerging them if parents are
comfortable,” she said.
A big part of lessons is sim-
ply getting children used to put-
ting their face in water, blowing
bubbles and moving through the
water on both their stomachs and
backs.
After the baby stage, swim-
ming lessons become progressive
where children learn introduc-
tion to water, proper water habits
like entering and exiting the pool
safely and building swimming
skills.
“We offer the Red Cross swim
lessons which focus on technique
and building swimming skills
from beginning to end to where
they are starting to learn the
stroke development and endur-
ance aspects of swimming.”
Masko said there are basics
that even parents can work on
with their children including
borrowing some pool equipment
like fl utterboards and noodles
just to introduce their children to
the idea of fl oating and kicking in
water.
“A lot of what parents will do
are jumps in from the edge of the
pool with parents to assist them
in or starting the process of blow-
ing bubbles and putting their face
in the water.”
She said swimming is fun for
all ages and that with so many dif-
ferent amenities available at Red
Deer swimming facilities there is
no end to the fun to be had.
“It’s not just the little guys or
the older brother or sister, swim-
ming is really just accommodat-
ing for everyone.”
kpalardy@reddeerexpress.com
A look at the many health benefi ts of swimming
4 Lacombe Express HEALTHY FAMILY LIVING, Thursday, May 1, 2014
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At the dawn of a new calendar year,
many people decide it’s time to turn over a
new leaf and shed those extra pounds that
accumulated over the previous 12 months.
The resolve to lose weight is perhaps
never stronger than at the beginning of
a calendar year, when the holiday season
has passed but those added inches on the
waistline remain.
Though it’s noble to want to lose weight
and improve health, regardless of what
time of year it is, there are precautions
men and women should take before begin-
ning a new exercise regimen.
* Visit your physician. It’s best to get a
full physical before beginning an exercise
regimen. A full physical can reveal if you
have any health problems that might limit
what you should and shouldn’t be doing at
the gym. If anything turns up, your physi-
cian can develop a plan of attack for you
to address the issue. If nothing turns up,
then your doctor will probably give you the
green light to go forward with few, if any,
limitations.
* Conduct a self-assessment. Once
you’ve visited the doctor and received the
go-ahead to start working out, do an hon-
est self-assessment to see where you are
in terms of fi tness. Walk a mile and time
yourself. Do as many push-ups and sit-ups
as possible, but be careful to stretch and not
push yourself. This self-assessment should
not be demanding. Instead, the goal is to
gauge where you are and how your body
feels when doing some simple exercises.
* Establish your goals. The goal of most
people beginning a new exercise regimen is
to lose weight. However, there are other in-
centives as well. For example, some people
might be starting to train for a marathon
or another sporting event. Whatever the
reason, know why you’re getting started,
as such goals can help you monitor your
progress as the year goes on.
* Start slowly. Caution should reign su-
preme when beginning an exercise regi-
men. Diving into the deep end at the onset
increases the risk of injury, which could
limit activity for months to come. First
get your body acclimated to exercise, then
gradually challenge yourself as you see fi t.
* Leave time to recover. Though it might
feel rejuvenating to get back to exercising,
it’s important for everyone, but especially
those who are just starting, to allow them-
selves some time to recover. Allow your
muscles and joints to recover between
workout sessions. Frequency of sessions
can increase as your body gets acclimated,
but at fi rst allow a day or two between ses-
sions so your body can recover.
* Listen to your body. Exercising after a
long hiatus from routine exercise won’t be
easy, and your body is likely going to tell
you that through certain aches and pains,
if not nausea, dizziness or shortness of
breath. If any of these symptoms appear,
take a break. This could be your body tell-
ing you that you’re asking too much and
you need to take your foot off the gas pedal
for a little while.
* Consider hiring a personal trainer.
Many people are overwhelmed when en-
tering a gym after a long time away. If you
fi nd yourself intimidated or simply don’t
know where to begin, hire a personal train-
er. Many charge by-the-session, so you can
learn which machines to use and how to
use them after a session or two and then
continue working out on your own. If join-
ing a gym as a new member, the gym might
offer a couple of complementary personal
training sessions. If so, take full advantage
of this offer.
When beginning a new exercise regi-
men, don’t forget to let caution reign un-
til your body has adjusted to this healthy
lifestyle.
www.newscanada.com
What to do when beginning an exercise regimenA personal trainer can help men and women acclimate themselves to a new exercise routine
Thursday, May 1, 2014, HEALTHY FAMILY LIVING Lacombe Express 5
www.blackfalds.com/fcss
What is FCSS?Blackfalds Family and Community
Support Services (FCSS) is a cost
sharing program between the
Province of Alberta and the Town of
Blackfalds to provide preventative
social programs in our community.
Local autonomy is a cornerstone
of the FCSS philosophy that allows
local programs to develop services
that meet unique needs of individual
communities.
For more information contact us at
403.600.9066
What Services Does FCSS Offer?As the needs of the community
continue to evolve, FCSS services
change to respond to those identified
needs. If you are seeking support you
can visit the FCSS office to access
information such as:
Community CoursesWorkshopsCommunity Group SupportEmployment Support
Information & Referral
Celebrate with us! June 4, 2014 1:00 - 3:00 p.m.
Blackfalds Seniors CentreJoin us for
coffee, tea, snacks
and entertainment!
Seniors Week 2014June 2 - 8, 2014
For more information please call 403.885.6247
Blackfalds Family & Community
Support Services (FCSS)
Drop -ins$10
Punch Pass6 for $50
12 for $100
& HOT YOGA
LACOMBEWolf Creek Dr.403-782-1802BLACKFALDSHwy 2A.403-885-1805
VISITWWW.DANCEREDGESTUDIO.CA
FOR MORE INFO
LACOMBETUES 9PM ~ Heated Yoga
WED 9AM ~ Zumba (childcare)
WED 8:30PM ~ ZumbaTHURS 8PM ~ Zumba
SUN 7PM ~ Heated Yoga
BLACKFALDSTHURS 8:30PM ~ Heated Yoga
SAT 10AM ~ Zumba (childcare)
ALLINSTRUCTORSARE ZUMBACERTIFIED
Spring clean your routine and diet
Registered dietitian, Tristaca
Curley, encourages everyone to
say good-bye to winter hiberna-
tion patterns and to say hello to
the “spring cleaning” mindset
for tidying up your daily routine.
Here’s a snapshot:
Get moving: It’s true that dur-
ing a long, cold winter in Canada
many of us pack on extra pad-
ding by eating calorie-dense foods
and adopting a more sedentary
lifestyle. So with the arrival of
spring, it’s time to change that,
says Curley. “As the tempera-
tures rise, enjoy the weather and
get outdoors, grab a frisbee, or hit
a park trail to keep your metabo-
lism revved.”
Eat the colours of the rainbow:
With warmer weather comes a
new crop of spring fruits and
vegetables – and one of the best
ways to spring clean your diet
routine is to add colourful pro-
duce to your meals. The best rule
of thumb is to choose from every
colour of the rainbow like fresh
blueberries, red peppers and
leafy greens to up your intake of
essential vitamins and fi bre.
Enjoy your favourite snacks:
People often want to shed weight
in the spring in order to look
and feel good for beach season.
Depriving yourself is not always
the answer, however. The good
news is that those who fi nd ways
to incorporate the things they
love into their daily diet are more
likely to achieve their long-term
weight loss goals. If you are a
soda pop fan for example, Cur-
ley suggests mini cans of Coke
which have 100 calories or fewer
per serving. Craving a burger?
Consider keeping calories in
check by having a slider, skip-
ping the cheese and then loading
it with your favourite vegetable
toppings, like lettuce, onions and
tomato.
Increase your fl uid intake:
We’ve heard it before but hydra-
tion is key to overall health and
most of us don’t drink enough
during the day. What’s more, we
often mistake thirst for hunger
and end up eating unnecessary
calories, which can sabotage our
spring weight loss goals.
More ways to make healthy
changes to your life can be found
online at www.fuelingwithfood.
com.
www.newscanada.com
Warmer weather and more sunshine is a wel-
come relief from the snow and cold, but for many
allergy sufferers, there is more than just spring
in the air. Weeds, grass and tree pollen travelling
through the air can often bring about symptoms
such as nasal congestion, runny nose and sneez-
ing. For those with asthma, seasonal
allergies can be more than just a
nuisance since the same envi-
ronmental factors can also
trigger an asthma attack.
Though avoiding sea-
sonal allergens is not
always possible, it is im-
portant to understand
what triggers your symp-
toms and how to alleviate
them.
Nagging nasal
symptoms: For na-
sal congestion,
runny nose
and sneezing,
there are many over-the-counter antihistamines
and decongestants available to help address these
bothersome symptoms. Drug-free nasal strips
may offer additional relief of nasal congestion at
night to help improve sleep, opening up the nose
and thereby improving airfl ow. For more severe
symptoms, talk to your doctor about prescription
treatment options.
Itchy and irritated eyes: Over-the-
countereye drops can help soothe
symptoms, or talk to your doctor
about prescription treatment op-
tions.
Long-term lung issues:
Seventy-fi ve per cent of asthma
patients also suffer from sea-
sonal allergies. To reduce
the risk of an asthma at-
tack during allergy season
and throughout the year,
it’s important to take your
asthma medication(s)
as prescribed to relieve
symptoms and help
maintain control.
At your next
visit, talk to your
doctor about
your allergy
and asthma
symptoms and
discuss which
treatment op-
tions may be
right for you.
www.news-canada.com
How to beat spring allergies
6 Lacombe Express HEALTHY FAMILY LIVING, Thursday, May 1, 2014
July and AugustMonday
& Wednesday @ 6:00-7:00 pm
No experience required
Kickboxing KIDS
Lacombe Karate & Kickboxing
for
#20 7102 52 St – Lacombe •403.782.9200
Registration by
May 23
Beginner classes for children 9-13 years
Get targeted exposure to a large yet
specialized audience when you advertise
your business in special sections
geared toward your business market.
Top 5 Reasons to Advertise in Our Special Sections
Special sections allow you to focus your advertising on a specific target market.
Your ad will have a longer shelf life, since many people save special sections for future reference.
Your ad will tie in to a specific event or time of year, making it more relevant for the reader.
Special sections add content support for your advertising.
Special sections stand alone within the newspaper, making your ad easy to locate.
Get targeted exposure
www.lacombeexpress.com
TARGETED ADVERTISINGTHAT WORKS FOR YOUR BUSINESS
12
345
It baffl es me that so many of my clients –
smart, savvy people – fail to make the con-
nection between their bitterly unhappy
marriage and some of their health issues, in-
cluding chronic stress, anxiety and fatigue.
Although a person’s home is supposed
to be his or her haven, a shelter from the
storm of work and daily life, too often the
marital home is a place of anger, accusa-
tion, spite and resentment.
Instead of passing in the hallway and
exchanging warm smiles or a frisky hip-
check, spouses dish out cold shoulders
and the silent treatment. Instead of show-
ing interest in each other’s day or offer-
ing to pour a glass of wine for a wound-up
spouse, spouses shout about how they have
it worse and how their partner has it easy.
Instead of speaking to each other in friend-
ship, with intonations of love and good hu-
mour, spouses speak to each other in tones
of contempt, criticism and derision.
Research has shown a connection be-
tween emotional and physical well-being.
It has shown that there is a link between
high-confl ict, high-stress marriages and
even more serious health conditions, such
as heart disease and high blood pressure.
Frequent arguments trigger unhealthy
changes in the body, some of which can
lead to diabetes, depression and even de-
layed wound healing.
Worst of all, it isn’t just spouses that feel
the sickening effects of an unhealthy mar-
riage. Children who must endure an un-
happy home life also suffer from a range of
ailments from chronic stress-related stom-
ach aches and low self-esteem to poor aca-
demic performance and diffi culty interact-
ing with peers. They are also more likely to
demonstrate behavioral problems.
As they move into adulthood, children
from high-stress or dysfunctional homes
are more likely to enter into unhealthy
long-term relationships that are full of
contempt, misery and even abuse. Simply
put, children who grow up watching their
parents hate each other are at a disadvan-
tage. These kids learn by example that
yelling, blaming, name-calling and even
intimidating and assaulting someone you
supposedly “love” is normal behaviour.
The fact is, not all unhealthy marriages
can be cured. If a spouse has no empathy
or humility, or if there are elements of
abuse or intimidation toward a spouse or a
child, the marriage likely cannot be fi xed.
In any case, it certainly isn’t the priority.
Your focus should be on saving yourself
and your children from harm, not saving
the relationship. If your marriage’s health
problems are less serious, however, there
are ways to improve both it and your fam-
ily’s health and happiness in the process.
First, make a conscious effort to remove
contempt, criticism and defensiveness
from your voice tone. Second, show some
humility. Instead of automatically blam-
ing your partner for everything – so that
any argument or discussion turns into a
nasty ping-pong game of back-and-forth
blaming – start listening to and acknowl-
edging your partner’s complaints. Third,
be more empathetic. Try to see the situa-
tion from your partner’s perspective.
Fourth, show more appreciation for
what your partner does, whether it’s work-
ing long hours in the oil patch, waiting on
tables or caring for the kids. Be generous
with your praise. Often, the best way to get
your own needs met, and to feel loved and
appreciated in your marriage, is to show
respect for your partner’s needs. Fifth,
show kindness and affection to your part-
ner on a daily basis.
Once you’ve taken these steps toward a
healthier relationship, you can move on to
tackle your problems, whether they con-
cern money, trust, intimacy, in-laws, pri-
orities, whatever. If you need professional
help to do this, so be it. After all, healthy
marriages lead to healthy spouses and
children. It all starts with you.
Debra Macleod, B.A., LL.B. is a marriage and relationship expert in Canada and the U.S., with a private practice in Red Deer and Lacombe.
Make the connection: poor marriage equals poor health
Debra
M A C L E O D
Thursday, May 1, 2014, HEALTHY FAMILY LIVING Lacombe Express 7
watch for our “Kids Golf Free”
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By Roanna McLenahanSpecial to the Express
Spring time is an excel-
lent time to get even more
active. We can fi nally all get
outdoors and start enjoying
activities that we love doing
such as walking, gardening
and golf.
It’s important that we
move properly and enjoy
pain free movement when
we start our new spring ac-
tivities.
The way we move can
help prevent injuries and
also correct ongoing pain
syndromes that limit and
restrict our health. Phys-
iotherapists are movement
specialists and can help
you move better and more
often.
Visit your Physiothera-
pist to get you golfi ng again
with treatment and move-
ment options for golfi ng
mechanics that support
joints and allow you to en-
joy golf for many years.
More tee times!
Consider fi nding a phys-
iotherapist to help you
move better into your
spring activities.
Roanna McLenahan is a physiotherpist at Lacombe Physiotherapy Clinic
Swing into moving this
summer season
Stretch before and after your golf
game especially your back and hips. Ar-
rive early to allow for a warm-up prior to
your fi rst swing.
Move with good technique.
Take golf lessons to ensure
that your joints are moving
safely to improve your
effi ciency and perfor-
mance. Leave the golf
cart and walk for in-
creased fi tness. Re-
hearse your swing at
every hole to improve
your mobility and
technique.
Add up the golf
games for increased fi t-
ness by pacing yourself and
start your season slowly if you
haven’t been active over
the winter.
Reduce strain by choosing equip-
ment that will match your skill level.
Carry your golf bag over both shoulders
and walk upright and always try to push
your cart rather than pull it.
Talk to your movement specialist.
Physiotherapists are healthcare
professionals who help peo-
ple of all ages and life-
styles gain and main-
tain their desired
level of active living
and physical mo-
bility. With their
applied knowl-
edge and under-
standing of the hu-
man body in action,
physiotherapists
are able to help you
to increase your mo-
bility, relieve pain, build
strength and improve balance
and cardiovascular function.
Physiotherapists not only treat in-
juries, they also teach you how to
prevent the onset of pain or injury
that can limit your activity.
SMART GOLF TIPS
The following SMART tips (stretch, move, add it up, reduce strain, talk to a phys-
iotherapist) approach to your mobility will enhance your enjoyment and increase
your success towards a healthy you.
8 Lacombe Express HEALTHY FAMILY LIVING, Thursday, May 1, 2014
Physical Effects of Radial Shockwave:
Radial shockwaves offer a non-invasive treatment solution for chronic soft tissue pathologies. Local treatment of
the affected area will enhance and reset the healing pattern. Today there are several working hypothesis for the physical effects of radial pressure waves:
• Pain reduction• Increased metabolism, promoting the release of pain and infl ammatory inhibiting substances• Revascularization, promoting tissue healing and regeneration• Reduced muscle tone
Offi ce Hours:8:30am - 7 pm Monday8:30am - 7 pm Tuesday
8:30am - 7 pm Wednesday8:30am - 7 pm Thursday8:00am - 3:00 pm Friday
(403) 782-5561getbetter@lacombephysio.com
Radial Shockwave Therapy
Lacombe Physiotherapy Clinic is now offering Radial Shockwave Therapy.
Visit our website for more information www.lacombephysio.com
Call us to make an appointment for Shockwave Therapy for treatment
of your chronic condition 403-782-5561
Conditions Treated:Plantar Fasciitis
Tennis Elbow
Golfer’s Elbow
Morton’s Neuroma
Rotator Cuff Tendonitis/Tendonopathy
Hip Bursitis
Achilles Tendonopathy/Tendonitis
Jumper’s Knee
Shin Splints
Osgood-Schlatter Disease
Bone Healing of Non-Union Fractures
Myofascial Trigger Point Relief
Cellulite
#6220 - Highway 2ALacombe, AB T4L 2G5