linda

RUNNING FITNESS WORKOUTR U N L I K E A G I R L

CANADA’S NEW FOOD GUIDEPILATES PRIMER PACK

ARE YOU GETTING YOUR MONEY’S WORTH?GROUP EXERCISE CLASSES

DEFINING eveA QUARTERLY PUBLICATION FROM CANADA’S TOP WOMEN’S PERSONAL TRAINING STUDIO

SPRING 2007

PUB#: 41244574

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RUNNING FITNESS WORKOUTR U N L I K E A G I R L

CANADA’S NEW FOOD GUIDEPILATES PRIMER PACK

ARE YOU GETTING YOUR MONEY’S WORTH?GROUP EXERCISE CLASSES

DEFININGeveeveA QUARTERLY PUBLICATION FROM CANADA’S TOP WOMEN’S PERSONAL TRAINING STUDIO

SPRING 2007

PUB#: 41244574

+FREE PERSONAL TRAINING

L I N D A S L O A NDEFINING EVE’S WOMAN IN MOTION

issue7.indd 1 3/5/07 5:56:11 PM

The BETTER Body Builders

Call us at 482 7030 ( Garneau ) 487 0704 ( Hawkstone ) or visit us online at www.defi ningeve.com for more information.

BRIDAL HOUSE COUTURE

A Division of The Bridal House

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REGULAR STORE HOURSMonday - Saturday

10am - 5pm

Sunday and Statutory HolidaysCLOSED

Diamond in the rough

So, you have a lot of potential but need some help getting there. This package combines the right amount of expert guidance, motivation and education to help you be all that you can be. You will meet with your personal trainer 3 times a week for 16 weeks, creating the body of your dreams, and crushing any obstacle in your path.

Your personal trainer will manage your resistance training and cardiovascular program, while providing advice on proper nutrition. This program will produce life-altering and lasting results in no time.

What’s at your core?

Available until April 30th, 2007

issue7.indd 2 3/5/07 5:56:23 PM

spring 2007 defining eve

3

BRIDAL HOUSE COUTURE

A Division of The Bridal House

192 Commerce Place

10150 Jasper Avenue

Edmonton, Alberta

T5J 1W4

Ph: (780) 486-2436

Fax: (780) 486-2459

E-mail: [email protected]

www.thebridalhouse.com

REGULAR STORE HOURSMonday - Saturday

10am - 5pm

Sunday and Statutory HolidaysCLOSED

Diamond in the rough

issue7.indd 3 3/5/07 5:56:24 PM

CONTRIBUTORSWELCOME

Allison Visser, B.P.E,

Allison enjoys introduc-

ing clients to new ac-

tivities and seeing them

progress. Did I mention

that she loves running?

She is also a very persua-

sive individual, and so the majority of her clients may very well end

up in one of our running clinics this year (or

training with her for her first triathlon.)

Mary Jung, B.Kin, C.F.C.,

MSc., PTS. Mary is cur-

rently working on her

Ph.D. in exercise psychol-

ogy, and is passionate

about teaching people

how to adhere to exercise for life. In addition to her studies, Mary

trains several clients and instructs various

fitness classes. She relies heavily on exercise,

meditation and her husband to keep her sane.

Yours in health,

Alexandra SenkowEditor in Chief

Defining EveThe Better Body Builders

ART DIRECTOR

MANAGING EDITOR

ASSISTANT EDITOR

CONTRIBUTING WRITERS

PHOTOGRAPHY

PHOTO EDITOR

DESIGNER

WEB ARCHITECT

WEB DESIGN

Lindsay Ferguson, PFT,

CFC. To Lindsay per-

sonal training is a win-

win situation. Clients

get the results they want

and she gets the satisfa-

tion of helping them achieve their goals. Working with a variety

of women ranging from beginner exercisers

to long-standing athletes, her good sense of

humor and no-nonsense attitude ensures that

her clients have a good time while getting the

most from their efforts.

As eighty odd layers of permafrost threaten to melt into a pile of slush, our thoughts turn to the rising temperatures that accompany the onset of spring. Dirty drifts of leftover snow give way to the glowing rays of summer, as we give into the compulsion to ditch our sweat-ers and pants in favour of summer shorts and tank tops. The panic incited by the thought of baring more skin is usually compelling enough to drive us into the arms of a new exercise program. That’s right. Wedged between tax time and swimsuit-buying season, if there ever was a time of year ripe for focus on self-improve-ment, spring is it. For the fair-weather runners, spring marks the start of another significant event, the start of outdoor running season. I myself keep my workouts indoors over the winter (see our Running for Fitness Program on page 14). Possibly the biggest sissy on the planet, I avoid subjecting myself to sub-zero temperatures at all costs, let alone to traipse through the river valley in knee high drifts. That said, when the snow melts, I’m headed out the door, jog-ging, stroller in tow. Though spring brings with it feelings of revitalization, you may need a little additional inspiration. Let’s set some goals; and start to plan your “jailbreak” from the couch in de-tail. Stand up (figuratively) and take charge. Maybe you want to get back into running, or you are plotting to be our next issue’s success story. Perhaps you want to look good in your summer clothes or your doctor has suggested increasing the amount of exercise you do to stave off the impending doom. Whatever your reason for starting a new program, set your goals high, and strive for suc-cess. Just don’t forget to ask for help when you need it. No woman is an island they say, and we are always here to help. That’s what that this spring issue of Defining Eve Magazine is about, creating opportunities and lending you the direction and motivation you need to reach your greatest potential. Designing your best self takes vision. Becoming your best self takes guts. Once you add in some direction and accountability to the mix, you’re set on the road to success.

Alexandra Senkow,

PFT, CFC. As Editor in

Chief for Defining Eve

Magazine, Alexandra

is a noted expert on

functional training and

prenatal fitness, as well

as a published fitness

writer and presenter. Alexandra has both

traveled extensively, and lived abroad, a

complement to her ability to speak several

languages, a gift she hopes to pass onto

both her children.

issue7.indd 4 3/5/07 5:56:28 PM


5

PUBLISHER

Little Red Rocket

EDITOR IN CHIEF Alexandra Senkow

Suite 200, 10920 88th Ave.

Edmonton, Alberta, Canada

T6G 0Z1

780-482-7030

Alexandra Senkow

Inquiries call 780-945-7030

Dave Trump

Alexandra Senkow

Mary Jung

Christine Hardy, Allison Visser,

Katelyn Kelly, Alexandra Senkow,

Dave Trump, Mary Jung

Ellis Brothers Photography

Ed Ellis

Dave Trump

Aluminium Media

Heath Smith

ART DIRECTOR

MANAGING EDITOR

ASSISTANT EDITOR

CONTRIBUTING WRITERS

PHOTOGRAPHY

PHOTO EDITOR

DESIGNER

WEB ARCHITECT

WEB DESIGN

EDITORIAL OFF ICES

ADVERTISING SALES OFFICE

PUBL IC RELAT IONS

WE’RE HIRINGWe are currently looking for the industry’s top:

PERSONAL TRAINERSPILATES INSTRUCTORSATHLETIC THERAPISTS

GROUP EXERCISE INSTRUCTORSCUSTOMER SERVICE REPRESENTATIVES

If you’re a career minded fi tness professional and would like

to work for Canada’s top functional training studio send your

resume to alex@defi ningeve.com

ALL APPLICATIONS WILL BE KEPT IN THE STRICTEST CONFIDENCE

SUCCESS STORY 13ASK ALEX 06

WOMEN IN MOTION 23

RUN LIKE A GIRL 18GETTING YOUR MONEYS WORTH? 21

THE MEASURE OF SUCCESS 26

MAIL 07 THE RUNNING FITNESS WORKOUT 14

CANADA’S NEW FOOD GUIDE 16

RETURN ALL UNDEL IVERABLE CANADIAN ADDRESSES TO :

#200, 10920 88 Avenue, Edmonton, AB, T6G 0Z1

CONTENT

issue7.indd 5 3/5/07 5:56:58 PM

spring 2007 defining eve�

ASK ALEXHi Alex,For the last two years I have been painfully aware of every morsel of food that I put into my mouth, and have tried every diet in the book. I am 40 years old and about 30 pounds over my ideal body weight, and though I have lost up to ten pounds through dieting, I always gain it back. Is there any kind of diet out there that actually works?Debbie B.

Make no mistake -- in it’s current ap-plication, DIET is a four-letter word. The modern day definition of “diet” suggests a temporary solution, rather than a long-term approach. There is no magic pill, shake or combination of foods that will help you reach your weight loss goal, nor is cutting your caloric intake in half any way to see permanent weight-loss results. Your body is smart. It makes Specific Ad-aptations to Imposed Demands (the SAID principle), meaning that when you restrict your caloric intake, your body adapts by learning to survive on fewer calories each day. When you re-introduce a “normal” amount of food, you will regain any weight that you have lost. My question to you is this: how serious are you about reaching your ideal body weight? Because, seeing lasting results will take hard work and dedication. It means putting on your runners, getting off your butt, and not only consistently eating in a healthy and balanced manner, but exercising effectively for at least three hours a week.Believe me, eating a variety of nutri-tious foods, portion control, and limit-ing processed foods will all play a role in weight-loss. But ultimately, without regular, consistent, intentional exercise, you will not see the kinds of lasting changes in your body that would motivate you to maintain your new lifestyle. Consider that working with a personal trainer will give you the direction, encouragement and accountabil-ity to make your exercise, and your eating habits, a success.

Dear Alex,I have a thyroid condition. It has been under control for a few years now. Even so, I am frustrated. I feel that it’s much harder for me to lose weight because of this condi-tion. Is there something I should be doing to help me with my metabolism?Angela D.

Hi Angela,Hypothyroidism can definitely make losing weight more of a challenge. Hypothy-roidism causes diminished production of thyroid hormone, leading to thyroid insuffi-ciency, low metabolic rate, and weight gain. The most effective way for you to improve your body composition is by raising your metabolism.There are three main ways that you can positively affect your metabolism: Physical Activity- do more, burn more. This not only applies to traditional fitness, but to intermittent physical activity as well. Research recently completed by the Mayo clinic indicates that non-exercise activity thermogenis (NEAT) can be responsible for burning as many as 350 calories a day and is effective in assisting those with low-pro-ducing thyroid conditions to lose weight. So sit less, and move more!Increase Your Lean, Dense Muscle Tissue- because muscle is a very calorie expensive tissue to maintain, an increase in muscle tone will translate to your body needing more calories every day, even at rest. The results from resistance training are well-documented and proven, weight training can help you to burn as many as 150 calo-ries more each day, even at rest!The Thermogenic Effect of Food- by choos-ing foods closer to their natural state, your body will burn more calories in digestion.Make gradual and lasting changes to your lifestyle, being mindful of these three areas of focus. Consume healthy, natural foods; get plenty of fresh air and regular physi-cal activity. But most importantly, begin a regular and consistent resistance training program, the key to lasting results.

With over 40 years of experience in the City of Edmonton, Hawkstone Physical Therapy is committed to offering the best in quality patient care.

We offer treatment for:

• Motor Vehicle Accidents • Manual Therapy/Spinal Manipulation• Acute/Chronic Spinal Pain• Sports/Dance Injuries • Acupuncture • IMS • TMJ• Pelvic Floor Incontinence • Post Surgical Rehabilitation• Customized Exercise Prescription • Pre- Activity Screening

#206 – 18332 Lessard Road Edmonton, AB, T6M 2W8

Phone: 930 – 1331 Fax: 930 – 1522

www.hawkstonephysicaltherapy.com

issue7.indd 6 3/5/07 5:57:01 PM


�

MAILI’ve been reading your magazine for about a year now, and have always been impressed with the different Success Stories in each issue. I mean, seeing a woman who was out of shape turn her life around - that’s inspiring. I’ve been overweight for about seven years, since I had my son. Over time, I managed to convince myself I was too busy and too tired to get back into working out. But the Success Stories in your magazine motivated to make some changes. I’ve cleaned up my diet, started working out with one of your trainers, and I’ve lost 22 pounds over the last nine months, and plan on losing more. Hopefully one day I’ll get to join the rest of those successes and make it into your magazine.Anonymous, Edmonton, Alberta

I am interested in starting a fitness program by suffer from rheumatoid arthritis (mostly in my hands). I am hesitant to commit because gripping anything for a prolonged period of time aggravates my condition. Would it still be possible to get an effective workout and lose weight, even with a modified program? Because, arthritis or not, I’d be in it for the weight loss. T. James, Edmonton, Alberta

Editor’s note: At Defining Eve we are focused on providing a customized exercise prescription for our clients. You will be happy to learn that not only can we modify your exercises to show you weight loss results without aggravating your arthritis, but the right kind of exercises can also help you to improve your arthritic condition. The first step is to sit down with us for a consultation, where we can learn more about you, your health, and your goals. To book a consultation, call 482-7030.

I was so happy to find out that you are offering running clinics again! I joined the Defining Eve Mother’s Day 5Km clinic back in the spring 2004 and running has changed my life. Through my father’s death, my kid’s grade 12 year, etc,etc...good times & bad… running was the one “balance” in my life that kept me sane. You will touch the lives of soooo many more women – I know that you’ve changed mine forever. V. Grey, St. Albert, Alberta

CONNECT WITH USWant to share your thoughts about Defining Eve? We’d be happy to hear them. Send your messages by mail or email.Please include your name, address, and daytime phone number. Letters may be edited for length and clarity. Send your letters to: Defining Eve, 200 10920 88th Ave Edmonton, Alberta. T6G 0Z1 or [email protected]

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Edmonton, Alberta T5M 0H1

Phone: 780.452.9664

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Specializing in

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hand blown glass,

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photography,

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great gift ideas.

issue7.indd 7 3/5/07 5:57:02 PM

ADVERTISING FEATURE

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When life’s got your back.

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I was fine until that last lap.

Maybe 60 isn’t the new 40.

Why can’t the kids pick up after themselves?

I thought I could reach up there, honest.

Next time, I’m getting a mover.

I love rollerblading.

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issue7.indd 8 3/5/07 5:57:03 PM

ADVERTISING FEATURE

1.

2.

3. 5.

10724.82 Avenue | Edmonton | 780.439.2020St. Albert 60, 19 Bellerose Drive | St. Albert | 780.459.2020

www.eyecaregroup.ca

SPRING INTO ACTION with some uptown styles from Edmonton’s most fashion-conscious eyewear team. Talented eyewear stylists and Opticians will help you fi nd a trendy option that suits your unique face shape and personality. Drop by to see the huge selection and courteous patient service that Eye Care Group offers. Comprehensive eye health exams available at both locations.

1. Alain Mikli: This French designer’s frames are considered veritable pieces of art by trendy jetsetters. The line features innovative design elements that create a smooth, sculpted look. Bright, bold colors from the primary and secondary palletes are crafted out of light-weight titanium for the fi nest in both function and style.

Framing the new seasonEYE SPY

2. Mykita: A Berlin-based collection featuring lightweight and fl exible stainless steel frames to create “tekkie” look and feel. Mykita is known worldwide for innovative designs and a high standard of workmanship free of both screws and soldering.

3. Chrome Hearts: Haute couture meets the best in eye protection in this outstanding line of Rock-Wear. Created by an American jewelry designer who caters to the rich and famous, this luxury line of sun wear and prescription eyewear features unique frame materials like leather, titanium, sterling silver, laser cut ebony and mahogany woods. Accent your choice with diamond, ruby or sapphire options. This collection features fl eur-de-lis, dagger and fl oral cross designs.

4. Bellinger: Described as lavish Artistic Eyewear, this Danish line is known for bold, vibrant colors and textured fi nishing. Express your personality and unmistakable fl air while framing your face in these svelte styles. Gorgeous colour choices include purple, green, red and jewel tones.

5. Mont Blanc: If you love the pens, don’t miss the eyewear! The new Mont Blanc eyewear collection is a fascinating mixture of modern shapes and timeless styles. Simple colors include yellow gold and platinum silver all with the Mont Blanc signature motif.

4.

Eyecare group ad feat.indd 1 2/21/07 10:40:20 AM

When life’s got your back.

I can change a stupid tire by myself.

So that’s why they call it break dancing.

All she had to do was hold the ladder.

Eight hours in economy.

I was fine until that last lap.

Maybe 60 isn’t the new 40.

Why can’t the kids pick up after themselves?

I thought I could reach up there, honest.

Next time, I’m getting a mover.

I love rollerblading.

Somebody has to coach pee-wee soccer.

Then she walks out—my best client.

That was a lot heavier than I thought.

Career Opportunity:

Now hiring Registered MassageTherapists. Email resume to [email protected]

Call: (780) 486-1471

#201 Hawkstone Plaza18332 Lessard Roadwww.musclematters.ca

issue7.indd 9 3/5/07 5:57:04 PM

At Defi ning Eve, you’ll fi nd a commitment to excellence among our partners; an emphasis on respect in how we

treat our clients and each other; and a dedication to promoting a truly fi t and healthy lifestyle.

spring 2007 defining eve10

Now hiring the industry’s top:

PERSONAL TRAINERS

PILATES INSTRUCTORS

ATHLETIC THERAPISTS

GROUP EXERCISE INSTRUCTORS

CUSTOMER SERVICE REPS

We offer:

EDMONTON’S TOP PAY SCALE

A SALARIED POSITION

A SET SCHEDULE

EDUCATION ALLOWANCE

BENEFITS

Our success depends on you!

If you’re a career minded fi tness professional and would like to work for Canada’s top personal training studio send

your resume and cover letter to alex@defi ningeve.com

ALL APPLICATIONS WILL BE KEPT IN THE STRICTEST CONFIDENCE

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issue7.indd 10 3/5/07 5:57:28 PM

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issue7.indd 11 3/5/07 5:57:31 PM

issue7.indd 12 3/5/07 5:57:34 PM


13SUCCESS STORY

?

Picture Yourself HereStair repeats, gut-wrenching cardio workouts, or lunges by the thousands? Have you ever wondered what it really takes to become a Defi ning Eve Success Story? Real success is within all of us, it just takes the right combination of effort, support, and encouragement to bring it out. This year Defi ning Eve invites you to picture yourself at the success that you want to be. Visualization is a tremendous training tool. Start by closing your eyes and envisioning your life as a healthier, fi tter version of your-self. How do you feel? What types of things do you choose to do in your spare time? How do you feel about shopping for clothes? Keep in mind, making healthier choices is more than just knowing what to do, it’s also about seeing yourself as the fi t, healthy woman that you want to be. If you have spent the last few weeks, months, or even years think-ing about starting an exercise program, then now is the time to turn the tables and develop some strategies to achieve your goals. Start by setting some personal goals that you want to achieve and then set aside the time to work on your relationship with the most important person in your life, YOU! Try this. As an exercise in self-exploration, download the Client

Information Package found on our website in the Personal Training section (www.defi ningeve.com). Get started by documenting your goals, and fi ll this questionnaire out cover-to-cover. Be truthful and straightforward in your answers. How would you rate your nutri-tion? When were you in the best shape of your life? You may be surprised just how much you learn about yourself! This year, this woman, this success story, could be you; just re-member: if you can perceive it, you can achieve it!

To read more of our Client Success Stories, visit our website, www.defi ningeve.com, and click on the “Community” tab on our homepage.

Real success is within all of us

issue7.indd 13 3/5/07 5:57:35 PM

The Running Fitness Workout


Grip hand-weights in a straight-armed plank position. Inhale as you lower

Improve your running by not running. Seriously.Although conventional training encourages specificity (practice makes perfect), running less and spending the time saved on a resistance training program such as this one, will reduce your risk of injury while improving your running economy. (Read: improving your muscular endurance and muscle fiber recruitment will make those hills seem not-so-steep.)Running encourages your muscles to contract repetitively in the same pattern of movement. This can lead to muscle imbalances and possible inflammation or strain. By incorporating a resistance training program, even just once or twice a week, you will see marked improvements in your running performance, while staving off injury.For women, a resistance training program can compliment your running program in other, equally profound, ways. Because of the shape and position of the female pelvis, and the angle of the femur, our bodies endure more wear and tear from activities such as running that produce an impact. Strengthening the muscles surrounding the ankle, knee and hips, as well as those in the core, can minimize the stress on your body, making your next run even more enjoyable!

Sing

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Push

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Lift

sSt

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all W

alko

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Pre

ss

Start by holding hand-weights and laying with your belly on the ball. Walk

Lay on your back with your heels on the ball. Lift your hips off of the ground.

Stand on a Bali Balance Pod with one foot centered. Extend the other leg

Single Legged Squat with Reach

Push-up with Trunk Rotation

Ball Bridge with Leg LiftsStability Ball Walkout to

Press L-4Reverse Lunge*

Cr-9One-Leg Balance*

Month One 8-12 reps 8-12 reps 8-12 reps 8-12 reps 8-12 reps 8-12 reps

Beginner 1 set 1 set 1 set 1 set 1 set 1 set

Month Two 12-15 reps 12-15 reps 12-15 reps 12-15 reps 12-15 reps 12-15 reps

Intermediate 1-2 sets 1-2 sets 1-2 sets 1-2 sets 1-2 sets 1-2 sets

Month Three 12-15 reps 12-15 reps 12-15 reps 12-15 reps 12-15 reps 12-15 reps

Advanced 2-3 sets 2-3 sets 2-3 sets 2-3 sets 2-3 sets 2-3 sets

The Running Fitness Workout is a general fitness program designed to give you an idea of what we do at Defining Eve. If you are interested in a customized fitness program, or are in need of some serious motivation and encouragement to get on track, we would be happy to help. In addition to personal training, Defining Eve offers pre-registered running clinics for distances ranging from 5 Km to half-marathon. Beginning the week of April 2nd, our personal training team will give you the direction, support and encouragement needed to attain your running goals confidently, safely and enjoyably. Registrations for running clinics and all of our other programs are accepted by phone at 780.482.7030 or visit us on-line for course dates and times www.definingeve.com.

Remember to consult with your physician when starting a new exercise program.

issue7.indd 14 3/5/07 5:57:42 PM


15

Single Legged Squat with Reach

Push-up with Trunk Rotation

Ball Bridge with Leg LiftsStability Ball Walkout to

Press L-4Reverse Lunge*

Cr-9One-Leg Balance*

Month One 8-12 reps 8-12 reps 8-12 reps 8-12 reps 8-12 reps 8-12 reps

Beginner 1 set 1 set 1 set 1 set 1 set 1 set

Month Two 12-15 reps 12-15 reps 12-15 reps 12-15 reps 12-15 reps 12-15 reps

Intermediate 1-2 sets 1-2 sets 1-2 sets 1-2 sets 1-2 sets 1-2 sets

Month Three 12-15 reps 12-15 reps 12-15 reps 12-15 reps 12-15 reps 12-15 reps

Advanced 2-3 sets 2-3 sets 2-3 sets 2-3 sets 2-3 sets 2-3 sets

** These exercises and hundreds more are available on our web site: www.definingeve.com under the exercises link.

behind you, and squat, reaching to one corner with the opposite arm. Push up and squat again reaching to the other corner, with the other hand. Repeat.

your body down, exhale as you push back up, shifting all of your weight to one arm, pull your elbow back into a row, and up into an overhead extension. Repeat.

Inhale, then exhale as you pull the ball in close to your body, to form a bridge. Hold the Bridge as you lift and lower one leg. Repeat on the other side.

your hands forward, pulling your knees into a tuck position. Lift your torso using your abs and bring the weights to your shoulders, pushing into an overhead press. Repeat.

issue7.indd 15 3/5/07 5:57:53 PM

Our country’s rapid increase in heart-disease, type II diabetes, and other obesity-related health problems has prompted Health Canada to make some signifi cant changes to the food guide that we have been using for the last fi fteen years. With advice on portion sizes, physical activity and food quality, this new publication is certainly more functional than its ancestors. But is it enough to change the way that we think about food?

The new Guide promises to help meet vitamin, mineral, and other nutrient needs, reduce the risk of obesity, type II diabetes, heart dis-ease, certain types of cancer, and osteoporosis, and to contribute to overall health and vitality. It’s a tall order, and even with the added targeted advice that this edition offers, some critics feel as though the guide lacks the necessary detail to fully address these issues. Others healthcare professionals are hopeful that these new guide-lines will force our country’s hand into putting down the Twinkie and picking up a carrot.

Canada’s New Food Guide: Dishing up the facts, fresh advice, and a heavy dose of reality

Of all the changes that were implemented into the new guide, the most dramatic is the domination of the food rainbow by the Fruits and Vegetables arc. Your mom always told you to eat your veggies, and now the government is on her side. Furthermore, the guide recommends that at least one of your vegetables should be of a green leafy variety- it’s practically a conspiracy!

Grains and cereals have taken a step down, with a decrease in serv-ings, (a loss to be mourned by carbohydrate addicts alike across the country), and more signifi cant emphasis is placed on food quality. The focus has shifted to selecting whole grains, and higher fi ber cereal options, while limiting highly processed options.

It appears as though the government is fi nally laying down the law, so to speak, discouraging foods high in sugar, salt or fat. Hard and fast restrictions on fat and oil consumption are outlined, specifying no more than 2-3 tablespoons of unsaturated oil (e.g., olive, canola oil) per day. On a positive note, they aren’t expecting you to go the

issue7.indd 16 3/5/07 5:58:32 PM


1�

• Rocky Mountain • Marinoni • Norco • Opus • Devinci • Louis Garneau • Surly • DeKerf • Moots • Argon 18

A bicycle store in Canada selling Candian stuff to Canadians

.ca

battle alone and provide plenty of practical examples of natural, high nutrient options.

Much of the guesswork regarding serving ranges has also been taken out of the equa-tion. Rather than guessing at where in a serving range you fall (should you eat 5 or 12 grain servings a day?), the guide specifi es how many servings you should consume for your age and gender. An interactive web option called “My Food Guide” is avail-able on the Health Canada website, where you can create your own, personalized food guide. This interactive program specifi es how many servings from each food group you should be consuming, and allows you to make food selections for each category based on your personal preferences and of-

fers more culturally relevant foods.

With a section on beverages stating that water should be used to satisfy thirst, and “energy drinks” should be avoided due to their high calorie content and a separate activity guide encouraging all adults to perform 30 to 60 minutes of physical activ-ity per day, it is evident that the purpose of the new food guide is not just to educate Canadians on the four food groups, but as a tool to promote overall health and wellness. The food guide used to be a loose measure of the ratio between food groups, now it’s about fi nding balance between food in, and energy expended. And as personal trainers, that’s what we like to see!

issue7.indd 17 3/5/07 5:58:50 PM


Women are born to run, but we cer-tainly can’t follow in the boys’ footsteps, the only curve they will ever hold is the one in the road. We have breasts, less muscle, more fat, and mood swings that intensify every five weeks. We shave our legs, cry at the movies, and wear pink. The point is– we are different. We lack core abdominal strength and the same curves that make us sexy also make us less stable in our pelvis and knee joints. We need programs made for our bodies, running clothes made for our shape and shoes made for our stride.

Our differences are strengths, not setbacks. Our bodies are designed to move, not to sit at a workstation or on a couch. We are destined to jog, to cover uneven terrain, to trek along the trails. We can stabilize our pelvis with core exercises, strengthen our knees through training, and develop an unsurpassed passion for this gratifying and rewarding sport. So step away from the nearest electronic device, put down the TV guide, pick up your runners, and get out the door.

CURVIER SHAPES REQUIRE CURVIER CLOTHESMen’s bodies are like surfboards, and ours are like waves. Clothes should fit your sh ape, support your assets, and make you feel like the running goddess that you really are. When you run, you will sweat. Wear ing fitted layers of technical fabrics is the best way to go, so look for clothes that suit your shape and that wick the moisture aw ay from your skin.

Run like a girlRESISTANCE BUILDS MORE THAN CHARACTER Most women concentrate on cardio when they hit the gym (usually as a tool for weig ht management) but adding resistance training to your program will ensure an increase in your strength, speed and muscular endurance. Training your entire body (something not often done by run ners) will improve your basal metabolic rate, accelerating weight loss results, while working to prevent injury. A strong back and core, plus powerful shoulders and chest will all make your run more efficient and it goes without saying that the stronger your legs, the easier your run!

ROME WAS NOT BUILT IN A DAYBuild a strong foundation before you ramp up the intensity. Following a plan will incr ease adherence, make it easier for your body to adapt and allow your joints, tendons, and muscles to become used to the new stress, decreasing your chances of untimely injuries in the future. Increase your mileage (the number of miles you run) by no more than 10% per week working up to a steady 30 minutes of jogging or run-ning at a moderate pace. This will change the way your body metabolizes fuel, incre ase your running fitness, and set the foundation for long-term success.

A SHAPELY SPORTWhen you think of all the benefits of running the first two words that come to mind are: “weight management”. The average woman can burn 100 calories per mile, making running one of the best calorie-burning activities around. A good running program will help you to lose more than your inhibitions towards a new form of fitness; it will help you to lose clothing sizes, the load on your knees, the pressure on your zippers, and the mental stress of being overweight.

SUPPORT YOUR ASSETS87% of women are wearing the wrong sports bra. You wouldn’t run on a treadmill we aring flip-flops and you shouldn’t be doing your workout wearing an under-wire from your local department store. Your breasts need to be held firmly in position to minimize bouncing, which causes stretching of the Cooper’s ligament (the only ligament that stops the breast from sagging, once stretched, it is ir reversible, causing sagging breasts forever!).

STRIVE FOR SUCCESSIf you never risk going beyond your limits, then you’ll never know all of the great thin gs that you are capable of. Running is a great way to learn to work outside your comfort zone, develop your abilities, exp and your horizons and learn about your body. Taking part in races gives you a goal to work towards and the feel-good factor of overcoming a challenge.

issue7.indd 18 3/5/07 5:58:58 PM


19

CURVIER SHAPES REQUIRE CURVIER CLOTHESMen’s bodies are like surfboards, and ours are like waves. Clothes should fi t your sh ape, support your assets, and make you feel like the running goddess that you really are. When you run, you will sweat. Wear ing fi tted layers of technical fabrics is the best way to go, so look for clothes that suit your shape and that wick the moisture aw ay from your skin.

RESISTANCE BUILDS MORE THAN CHARACTER Most women concentrate on cardio when they hit the gym (usually as a tool for weig ht management) but adding resistance training to your program will ensure an increase in your strength, speed and muscular endurance. Training your entire body (something not often done by run ners) will improve your basal metabolic rate, accelerating weight loss results, while working to prevent injury. A strong back and core, plus powerful shoulders and chest will all make your run more effi cient and it goes without saying that the stronger your legs, the easier your run!

ROME WAS NOT BUILT IN A DAYBuild a strong foundation before you ramp up the intensity. Following a plan will incr ease adherence, make it easier for your body to adapt and allow your joints, tendons, and muscles to become used to the new stress, decreasing your chances of untimely injuries in the future. Increase your mileage (the number of miles you run) by no more than 10% per week working up to a steady 30 minutes of jogging or run-ning at a moderate pace. This will change the way your body metabolizes fuel, incre ase your running fi tness, and set the foundation for long-term success.

A SHAPELY SPORTWhen you think of all the benefi ts of running the fi rst two words that come to mind are: “weight management”. The average woman can burn 100 calories per mile, making running one of the best calorie-burning activities around. A good running program will help you to lose more than your inhibitions towards a new form of fi tness; it will help you to lose clothing sizes, the load on your knees, the pressure on your zippers, and the mental stress of being overweight.

SUPPORT YOUR ASSETS87% of women are wearing the wrong sports bra. You wouldn’t run on a treadmill we aring fl ip-fl ops and you shouldn’t be doing your workout wearing an under-wire from your local department store. Your breasts need to be held fi rmly in position to minimize bouncing, which causes stretching of the Cooper’s ligament (the only ligament that stops the breast from sagging, once stretched, it is ir reversible, causing sagging breasts forever!).

STRIVE FOR SUCCESSIf you never risk going beyond your limits, then you’ll never know all of the great thin gs that you are capable of. Running is a great way to learn to work outside your comfort zone, develop your abilities, exp and your horizons and learn about your body. Taking part in races gives you a goal to work towards and the feel-good factor of overcoming a challenge.

Defi ning Eve presents the offi cial Forzani’s Mother’s Day Running Clinic.

Led by Edmonton’s top personal trainers, this clinic will help make you fi tter, stronger and faster in just 6 weeks. We will work together to ensure a safe, rewarding and fun journey to fi nishing your fi rst or fi ftieth 5/10k walk/run. This six-week clinic teaches the fundamentals of running, nutrition, stretching, injury prevention, goal setting, pacing ... & more!

Clinics start at 6:00pm on Tuesday April 3rd at our Garneau studio and Monday April 2nd at our Hawkstone studio. Call 482 7030 to register.

All proceeds go to the Stollery Children’s Hospital Foundation.

Defi ning Eve presents the offi cial

issue7.indd 19 3/5/07 5:59:07 PM


Brid a l Boo t Cam p There are very few occasions in your life as

important as your wedding day. Whether you are the bride or a member of

the wedding party you want to look your absolute best. Defi ning Eve can

help you lose the weight you want and help you keep it off long after the

honeymoon is over.

Box i n g Boo t Cam p Punching, kicking, skipping, push-ups, and

crunches...Not only is this training session a blast but it’s a great way to

lose body-fat, tone your muscles and get out all your aggression!

Rise a n d Sh i n e This fun and engaging hybrid program gives you the

best of cardio and strength. Blast calories on the bike and tone your mus-

cles with a cutting-edge strength and endurance component. Be prepared

to work hard, sweat and feel absolutely energized for the rest of your day.

Ref orm e r Pi l a t e s Workouts performed on the most popular piece of

pilates equipment - The Reformer. The pace is moderate and you’ll really

enjoy the toning capabilities of this type of workout. Reformer class capac-

ity is 6 participants. You must also have completed a minimum of 3 private

sessions with your trainer to enroll in any reformer class.

Mat Pi l a t e s Imagine an exercise program that you look forward to, that

engages you, and that leaves you refreshed and alert with a feeling of physi-

cal and mental well-being. The Pilates Method of body conditioning will

do all this...and more. Pilates is an exercise system focused on improving

fl exibility and strength for the total body without building muscle bulk. The

Pilates Method can work for everyone, regardless of fi tness level!

Spi n An invigorating cardiovascular cycling workout that burns calories

in record time - up to 700 in a single class. Whether you are a competitive

cyclist or a weekend warrior, you will enjoy the challenge provided by this

indoor cycling adventure! Hang on while your instructor guides you through

a serious of hills, turns, and sprints.

Watch and feel the transformations week-by-week and month-by-month.

The results will keep you coming back for more!

Group Exercise Classes

visit our website www.definingeve.com for class times and locations, or call 482-7030 to register.

BOSU An acronym for the phrase “Both Sides Up”, BOSU is a

dynamic and fun full body workout done on the half stability ball. With an

emphasis on creating strength and stability, this class will challenge your

body, while also challenging your balance!

Bou n c e ! It’s time to take out your stability ball and pump, pump, pump it

up! Get a great cardio and strength workout, while learning moves that you

can do on your own at home! This class will challenge your core stability as

well as your willpower.

issue7.indd 20 3/5/07 5:59:18 PM

Organization Certifi cation Duration Exam Type Cost Requiremnents

Can-Fit-ProPersonal Trainer Specialist (PTS)

25 hours Multiple choice

$268 CPR

American College of Sports Medicine(ACSM)

ACSM Certifi ed Personal Trainer (CPT)

25 hour workshop(optional)

Multiple choice(on-line)

$375 USD(course)$219 USD(exam)

High school diploma or equivalent, CPR,Must be 18 years of age.

National Strength and Conditioning Association(NSCA)

NSCA Certifi ed Personal Trainer(CPT)

Online, at your own pace (optional).

Multiple choice(on-line)

$355 USD

High school diploma or equivalent, CPR,Must be 18 years of age.

Alberta Fitness Leadership Certifi cation Association

Strength Training Certifi cate (AFLCA)

16 hours instructional

Multiple choice $165

AFLCA Fitness Theory (16 hours)Must be 16 years of age.

Northern Alberta Institute of Technology (N.A.I.T.)

Personal Fitness Trainer (PFT)

2 years Combination $11,000.00

High school diploma with Biology 30, Math 20, CPR

Canadian University

Bachelor of Kinesiology (BKin)

4 years Combination $25,200.00High school average entrance 80%

Canadian University

Bachelor of Physical Education (BPE)

4 years Combination $25,200.00High school average entrance 78%

Canadian University

Master’sDegree in Exercise Physiology

2 years(6 total- including 4-year degree)

Combinationand thesis

$35,000.00 Degree in exercise-related science.

This spring we are prepared to show you the difference a University education can actually make!

Bring us your proof of purchase for any outstanding sessions with a non-university/college educated trainer, and we will give you those session with one of our trainers for free*.

FREE PERSONAL TRAINING

west end #204 18332 Lessard RD. next to

Sobeys in Hawkstone Plaza Ph 487 0704

south side #200 10920 88th ave in Garneau

Ph 482 7030

*some conditions apply

Are you getting your money’s worth?

Group Exercise Classes

visit our website www.definingeve.com for class times and locations, or call 482-7030 to register.

While most personal trainers in Alberta are charging similar rates, their levels of certifi cation vary dramatically in depth and scope. A personal trainer with a college diploma or University degree has put in the time and effort necessary to gain a comprehensive understanding of anatomy, movement mechanics and physiology; education enabling them to understand your unique physiology, and the ability to design safe and effective workouts. A trainer with a fast-track, weekend certifi cation course will lack the fundamental knowledge needed to truly customize your program, and may be doing your body more harm than good.When it comes to personal training, it pays to be discerning, after all, you are investing in the most valuable thing you have – your health!

What is a personal trainer?Currently, it could be you or me, or anyone with a half hour to spare and a few hundred dollars burning a hole in their pocket. As a new and rapidly expanding industry, personal training is being left largely un-policed. Subsequently, anyone can claim the title of personal trainer.Companies like Defi ning Eve are taking a stand, and fi ghting the good fi ght on your behalf. Defi ning Eve is Canada’s only studio with 100% college or university educated staff, and is working in partnership with associations across the country to raise the minimum standard to that of a university degree or college diploma in exercise science; the only certifi cation to refl ect the skills needed to effectively administer an exercise prescription.


issue7.indd 21 3/5/07 5:59:21 PM

#200 18332 Lessard Road Edmonton Alberta T6M 2W8 Phone: 780-444-3002 Fax 780-444-3005 #200 18332 Lessard Road Edmonton Alberta T6M 2W8 Phone: 780-444-3002 Fax 780-444-3005 M 9-3 T 9-5 W 9-5 T 9-5 F 9-1 S 9-2

Hawkstone DentalYour family dentist

#200 - 18332 Lessard Road, Edmonton, Alberta, T6M 2W8. Ph. 444 3002

issue7.indd 22 3/5/07 5:59:42 PM


23

#200 18332 Lessard Road Edmonton Alberta T6M 2W8 Phone: 780-444-3002 Fax 780-444-3005 M 9-3 T 9-5 W 9-5 T 9-5 F 9-1 S 9-2

DEFINING EVE’S WOMAN IN MOTION March of 1997 was a defi ning month for Linda Sloan. She was elected Member of the Legislative Assembly of Alberta, serving as the Offi cial Opposition Critic for Social Services, Child Welfare and Disability Programs. It was a move that dra-

matically changed her life, shifted her career into high-gear, and challenged her to fi nd the fi ne balance between politics, family, and her own health and fi tness.

issue7.indd 23 3/5/07 5:59:49 PM


She doesn’t have x-ray vision, and can’t leap buildings in a single bound (yet, – though she does work out regularly), so by the standards of the Webster’s dictionary, Linda Sloan can’t officially be classified as a superhero. That said, by societal standards she sure should be. How else would you describe someone that balances her family life with the hectic schedule of council, while working towards making lasting changes in other’s lives as well as her own? While most people struggle to keep balance between their full time job and family commitments, Sloan keeps her own family involved in sports, academics, activities, and the community, while like-wise caring for her extended “family” of approximately a million Edmontonians.

Keeping the people of our city at the heart of every government decision comes naturally to Sloan. Hers is a voice of compassion. Prior to her political debut, Sloan worked as a registered nurse, first in surgery on the burn unit, then as an emergency nurse, and later in a hospice. In the 90’s she led the Staff Nurse As-sociation of Alberta, and has been awarded dozens of accolades by the nursing profession, both nationally, and provincially for her work on behalf of the profession, as well as the public.

With sixteen years of nurs-ing under her belt, Linda decided that it was time to make a change. She acknowl-edged that the $960 million in cutbacks that were made to the health care system between 1993 and 1997, the gradual dete-rioration of patient care, the loss of health and wellness programs; were injustices that she could no longer accept. And so, motivated to make changes that would give positive impact to Albertans’ lives, Linda ran for the Legislative Assembly of Alberta in 2007. She was elected and served our province until 2001.

Fast forward to October of 2004, as Linda reached another milestone when she was elected to sit alongside Mayor Mandel on city council as the city councilor for Ward 1. Their ability to work together to recognize positive change is part of what has given our present city council the reputation of being the best that we have had to date. Never before has our city received so much recognition for being a leader, environmentally, economically and developmen-tally.

Linda skillfully balances the hectic schedule that comes with her career, and credits her fitness program for giving her the energy to

keep up with all of the demands of her work and home life. And though her list of supporters has continued to grow, Linda remains humble, honored to be one of the thirteen people entrusted to act as a steward for our city.

What events, if any, have helped to shape you?I was raised on a working farm in rural Ontario; we had beef cattle, grain, corn, ducks chickens, the whole bit. Though my childhood was rich in many ways, there is a history of divorce and alcoholism in my upbringing. Certainly, it leaves a mark, but as I turned 40, I learned to identify the insecurities that had stemmed from my past, and made it a priority to work on those things. Recognizing these areas of insecurity encouraged me to make the commitment to bettering myself, and prevent me from letting any of the negative aspects of my upbringing define my life journey, giv-ing me the strength and clarity to reach accomplishments that I had never dreamed possible.

What are some of the challenges that you face in your job? I would say that the combination of schedule of council meetings, the workload of council. I didn’t have a good appreciation of how much work it takes to run a city, and because our economy is so heated, the workload is even higher than when I first got into politics. The volume of reading is a huge aspect, the majority of that happens on evenings and weekends. I would

equate it to running a business, everything is a new challenge, and the schedule is most definitely not 9-5.

What drives you to achieve your goals?

My mother passed away from breast cancer

in her early 50s. At the time I was 32 years old. That

event changed me; it made me realize how precious life is, and how valu-able time spent on personal growth and development is – challeng-ing yourself, setting goals, on achieving them – you never know when you won’t have your health.

How has your family life changed for you after becoming a city councilor? Now my kids are older (Linda has a sixteen year old daughter and a fourteen year old son), my children are truly helpful; my husband Dave is a loyal supporter, and when I was elected both provincially, and now municipally, he is there to do what needs to be done. I could never have accomplished any of this without their support.

How do you maintain balance with such a hectic schedule?I exercise. Fitness gives me a greater sense of balance. With Defin-ing Eve’s help, I have been able to finally make my own health and fitness a priority. Your trainers have such expertise; I have seen so much progress. Exercise has become a fundamental part of my

I have an ongoing and continued vision of where I would like to see Edmonton go

issue7.indd 24 3/5/07 5:59:49 PM


25

existence and this is an accomplishment that I know I will continue to benefit from until my senior years.

What kinds of changes have you seen since beginning your functional training program?I played women’s soccer for the last 6 years, and could just feel that my endurance, strength and cardio was not there. I wanted to be able to play with the intensity and strength that I used to play with and so I decided to pursue personal training.When you are young your body, your anatomy is younger, but as you get older, things change and you really need to put in the work necessary to get the results that you want. I have belonged to fitness clubs since my 20’s, but have never ex-perienced anything like this. At Defining Eve you are being trained but your also being taught at the same time, learning about things like the different dimensions of core strength. I feel now that I am physically in the best shape that I have ever been in.

Where do you go from here?I plan to run in the next election this upcoming October. I have an ongoing and continued vision of where I would like to see Edmon-ton go in the next ten years, and look forward to continuing the momentum that our current council has created. Concurrently, there are life goals that I want to achieve together with my family, as well a personal goal of always fostering my own development; mentally, physically, and spiritually.

issue7.indd 25 3/5/07 6:00:03 PM

THE MEASURE OF SUCCESS

Success. How do you describe it, define it, qualify it, and capture it? What is it that creates a “successful” person? Is that person wealthy, happy, and attractive? Does that person have a particular physique? What does it mean to achieve “success” and to be “successful?” As a concept, success is quite elusive; the meaning depending solely upon the individual defining it. Indeed, for some, successful people are those that drive luxury cars, wear designer clothes, don expensive jewelry and dine in the finest restaurants. For others, suc-cessful people are those that attain great happiness and peace in life despite material posses-sions and superficial appearances. When it comes to fitness, people tend to believe that those having a “flawless” physique are the most “successful.” Particularly among women, there seems to be certain unspoken

truths and tacit beliefs that if you achieve a particular weight and fit into a particular size, then you are “successful.” Never mind that weight training dramatically improves muscle tone, strengthens the bones and boosts the metabolism. Forget that regular cardiovascular exercise fortifies the heart and lungs. If a woman, after all of her hard work in the gym “fails” to weigh what she thinks she must and fit into the size that she thinks she ought, then for all intense and purposes, she “failed.” In my experience, I’ve seen way too many women externalize their own success and literally define themselves by a number on a scale or a number stamped onto an article of clothing. I’ve observed far too many women never even try because of some arbitrary yet closely guarded belief that they could never achieve an acceptable weight or size and thus be “successful.” So, instead, these women step into the background and choose invisibility. Never accept that for yourself. Do not externalize your own success and trivial-ize your own progress because of some extraneous number on a scale or piece of clothing. Be a success in your own right. First and foremost, accept yourself entirely and completely. Take the physique that you have and make it the best that it can pos-sibly be. Do not set your sights on perfec-tion for it does not exist. Strive rather for consistent and steady progress. Set about your training with unbridled excitement and joy! Go ahead, push yourself a little bit, and just see what you can accomplish! Never be afraid to try. As Vincent VanGough said, “what would life be if we had no courage to attempt anything?” Indeed, Vincent VanGough sold very few, if any, paintings during his entire lifetime. And most, including members of his own family save for one brother, thought him a miserable failure. Certainly, if VanGough defined “success” by the number of pieces that he sold, we most definitely would not have the rich body of his work available for us to study, appreci-ate and enjoy today. So, I say to you this: Your journey toward physical fitness is yours and yours alone. Seize it with conviction and take it as far as you possibly can because ultimately THAT is the greatest and sweetest of all “success.”

spring 2007 defining eve2�

by Christine Hardy

“what would life be if we had no courage to attempt anything?”

issue7.indd 26 3/5/07 6:00:24 PM


2�

NOW AVAILABLE IN OUR NEW HAWKSTONE STUDIOWWW.DEFININGEVE.COM

#204, 18332 Lessard Rd. next to Sobeys. Call us at 487 0704

Transform your body in comfort and style with this introduction to Reformer Pilates. This package starts with an Entrance Assessment, three Private Pilates Sessions and includes your fi rst Level I Reformer Class at

Edmonton’s fi nest Pilates studio.

Wondering where to start?

Pilates Primer Pack™

STRENGTHEN AND TONE YOUR CORE • IMPROVE YOUR POSTURE • DEVELOP LONG LEAN MUSCLE TONE

issue7.indd 27 3/5/07 6:00:41 PM

Defi ning Eve is Canada’s premier provider of personal training and fi tness solutions for women. At Defi ning Eve we are dedicated to enhancing women’s lives through exercise. Our team of fi tness and healthcare professionals are committed to helping you achieve your goals. We offer a wide variety of services designed to help you maintain a successful exercise routine and healthy lifestyle habits. Call us now to book your complimentary consultation.

Fitness Solutions Healthy Lifestylefor a

visit our new website www.defi ningeve.com for more articles, exercises and motivation.


• Personal Training • Pilates • Group Exercise • Running Clinics • Reformer Pilates • Pre/Post Natal • Bridal Boot Camp • Nutrition •

west end #204 18332 Lessard RD. next to Sobeys in Hawkstone Plaza Ph 487 0704

south side #200 10920 88th ave in Garneau Ph 482 7030

Now with two convenient locations to serve you better.

Maximize your time, focus your energy, and get results.

issue7.indd 28 3/5/07 6:01:01 PM

linda

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