IMPACT Fall Fitness Issue 2025

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30 A FITNESS MIRACLE

www.westsiderec.com

THE FALL FITNESS ISSUE 2025

VOLUME 36, ISSUE 1

A leader in the industry for 35 years, IMPACT Magazine is committed to publishing content provided by the best experts in their fields for those who aspire to higher levels of health and fitness.

VANCOUVER • CALGARY • TORONTO

PUBLISHER & EDITOR-IN-CHIEF Elaine Kupser elaine@impactmagazine.ca

GUEST EDITOR Louise Hodgson-Jones corsa.communications@shaw.ca

ART DIRECTION & GRAPHIC DESIGN Marc Morin - Impello Inc marc@impello.com

COPY EDITORS Tom Lundteigen GRAPHIC DESIGN Michelle Gjerde michellegjerde@gmail.com

DIGITAL MARKETING & SOCIAL MEDIA MANAGER Maricris Taeza maricris@impactmagazine.ca ADVERTISING advertising@impactmagazine.ca

LEGAL COUNSEL Gregory Forrest PRINTING TC Printing DISTRIBUTION Media Classified Maple Leaf Distributors

CONTACT IMPACT Magazine Head Office 2007 2nd St. S.W. Calgary, AB T2S 1S4 403.228.0605

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SOCIAL impactmagcanada  impactmag  impactmag  ImpactMagTelevision

The opinions expressed in IMPACT Magazine are the writers’ and not necessarily those of the publication. IMPACT Magazine advises you to consult your physician if you do not follow a regular fitness program. All content is the property of IMPACT Productions Inc. and cannot be reproduced in any form without written consent of IMPACT Productions Inc. © 2025 Impact Productions Inc.

WELLNESS TAKES FLIGHT

From immune-boosting wellness shots to nourishing Canadian-made treats, Air Canada is turning travel into a satisfying journey.

For wellness-focused Canadians, maintaining healthy habits in the air just got easier. What if your journey had healthier options that could feed your sense of adventure? Air Canada is continuing to expand its menu offerings to give travellers more options to fit a variety of needs – and that includes health and wellness. With a carefully curated selection of new snacks and beverages, there are options to uplift, energize and satisfy.

Wellness in the Skies

Passengers departing from Billy Bishop Toronto City Airport after 10:30 a.m, along with all Premium cabin passengers, can now enjoy complimentary Greenhouse Ginger Defence Wellness Shots in their snack baskets, crafted by Toronto-based Greenhouse Juice. Made with organic ginger, turmeric, and oregano extract, it’s an energizing kick to strengthen your immune system while you fly. Passengers can also find the wellness shots available for purchase on the Bistro menu on all other Air Canada flights within North America for those looking to enjoy the benefits any time.

Savour the Best of Canada

Air Canada’s North America Bistro menu continues to champion homegrown flavour with nutritious, Canadian-made offerings. Passengers can enjoy the creamy delight of Summer Fresh Hummus & Crackers, or indulge in the colourful, fun Viva 5-Vegetable Triangle Crisps, made from potatoes, tomatoes, carrots, spinach, and broccoli. These snacks combine nutrition, flavour, and a touch of convenience, perfect for those moments of mindful indulgence at 30,000 feet.

Nourishing Options for Morning Travellers

Air Canada now serves MadeGood Mornings Cinnamon Bun Organic Soft-Baked Oat Bars complimentary on all flights before 10 a.m. Entirely organic, non-GMO,

and free from the top nine allergens including nuts, dairy, and gluten, these bars are a thoughtful choice for passengers with dietary sensitivities and anyone seeking a clean-label, nourishing start to their day.

Meeting Travellers’ Evolving Wellness Needs

Each addition to Air Canada’s food and beverage offerings reflects a commitment to quality, health, and inclusivity. By thoughtfully selecting Canadian brands and aligning offerings with passengers’ dietary needs, taste preferences, and wellness aspirations, Air Canada is meeting the evolving expectations of travellers while proving that mindful eating can be a highlight of the journey itself.

With these changes, wellness isn’t just an option, it’s part of the adventure. Flying with Air Canada is no longer just about reaching your destination; it’s about arriving nourished, energized, and inspired. www.aircanada.com

CONTRIBUTORS

ALEX BROWN

A self-improvement writer and speaker as well as an athlete and dedicated martial artist. Alex has written for some of the world’s most prominent personal development sites and has given many presentations at businesses, conferences, special events, youth programs. He currently resides in Calgary, AB.

W ALEXBROWNOFFICIAL.NET

KATHERINE ENGQVIST

An award-winning journalist who has travelled to 32 countries, Katherine’s passion stems from the courageous and heroic stories she gets to share. Based in Victoria, B.C., when she’s not working, you’ll find her on the ocean.

KENGQVIST

ASHLEY LEONE

Sports Dietician, marathoner and ultra runner, Ashley owns Gazelle Nutrition Lab in Toronto, ON. She has a MSc.in Nutrition, is a member of the Dietitians of Canada and has an IOC (International Olympic Committee) Diploma in Sports Nutrition.

GAZELLENUTRITION  GAZELLENUTRITIONLAB  GAZELLEFOOD

ZACH NEHR

Head of ZNehr Coaching, a freelance writer, and an elite-level rider in road, gravel, cyclocross, and track racing. Zach has a Bachelor’s degree in Exercise Science and is a USA Cycling Level 3 Coach. He lives in Milwaukee, WI where he splits his time between training, writing, and coaching.

ZNEHRCOACHING  ZACH.NEHR

VIJAYA SELVARAJU

Cooking expert, founder of the Spica Group Inc., TV personality and author of Indian Food is Easy from Toronto, ON, Vijaya is a dynamic media producer empowering home cooks everywhere.

VIJAYASELVARAJU VIJAYA-SELVARAJU

KELLY STARRETT

Physical therapist, coach, author and co-founder of The Ready State in San Francisco, CA Kelly is a leading figure in human performance and movement science. He has blended elite athletic experience, movement mechanics, and broad wellness coaching to help people build durable, high - performing bodies.

THEFIT.ISHDAD

CONTRIBUTORS Danielle Arsenault, Mark Bittman, Alex Brown, Dr. Syl Corbett, Scott Cruickshank, Katherine Engqvist, Avery Faigenbaum, Justin Fowles, Michael Greger, Louise Hodgson-Jones, Krista “KJ” Johnston, Maria Koutsogiannis, Ashley Leone, Rhodri Lloyd, Zach Nehr, Jon Oliver, Patrick Rado, Vijaya Selvaraju, Vysh Sivakuma, Kelly Starrett, Cindy Yu, Thomas Watson.

PHOTOGRAPHY Danielle Arsenault, Aya Brackett, Barry Calhoun Photography, Brian Bookstrucker, Brett Andrew Clark, CKC/Vera Bucsu, Maria Koutsogiannis, Lazy Dog Photography, Jerry Mellelus, Jana Miko Photography, Tanya Pilgrim.

ASK THE EXPERT

O Wake Up to Better Health: Spotting the Signs of Sleep Apnea

BY DR. JAY PATEL, DMD

bstructive Sleep Apnea (OSA) is a common yet often overlooked sleep disorder that occurs when the airway becomes partially or completely blocked during sleep. This obstruction interrupts normal breathing patterns, leading to repeated pauses in breathing throughout the night. Each pause can last several seconds, even minutes, and may occur dozens of times per hour, preventing the body from getting the deep, restorative sleep it needs.

Who Does It Affect?

OSA can affect anyone—men, women, and even children—but it is most commonly seen in adults. Middle-aged men and postmenopausal women are at higher risk, as are individuals who are overweight or have a family history of sleep apnea. People with certain anatomical traits, such as a large neck, large tonsils, or a small jaw, may also be more prone to airway collapse during sleep.

Common Signs and Symptoms

The most recognizable symptom of obstructive sleep apnea is loud, chronic snoring, often interrupted by periods of silence followed by gasping or choking sounds. Many people are unaware of these episodes until a partner or family member points them out. Other symptoms include excessive daytime fatigue, morning headaches, irritability, difficulty concentrating, and waking with a dry mouth. Because the body never reaches a full night of restful sleep, sufferers often feel unrefreshed even after what seems like a long night in bed.

Risk Factors and Why Treatment Matters

Several factors increase the risk of OSA, including obesity, smoking, alcohol consumption, nasal congestion, and aging. Untreated sleep apnea is far more than just an inconvenience— it can have serious health consequences. Long-term oxygen deprivation and sleep disruption can contribute to high blood pressure, heart disease, stroke, diabetes, and even depression. It can also increase the risk of workplace accidents or motor vehicle crashes due to chronic drowsiness.

Treatment Options

Fortunately, there are effective treatments available. For mild cases, lifestyle changes—such as weight loss, exercise, avoiding alcohol before bed, and sleeping on one’s side—can make a big difference. In some mild cases or moderate to severe cases, Continuous Positive Airway Pressure (CPAP) therapy is an option. Another great option is oral appliance therapy, custom-made by a dentist, which helps by repositioning the jaw and tongue to keep the airway open. In some cases, surgical options may be recommended to remove or reposition tissue blocking the airway. Your physician or dentist can prescribe a take home sleep test which will allow them to assess what options are best for you. By recognizing the signs and seeking treatment early, individuals with sleep apnea can dramatically improve their sleep quality, overall health, and quality of life.

Legacy, Strength, Inspiration

Elaine Kupser, Publisher & Editor-In-Chief  elaine@impactmagazine.ca

Fall is a season of transition for many of us. A time to reflect, reset and reignite your goals for the winter months ahead. Here at IMPACT, autumn feels especially significant as we step into our 35th year as Canada’s longeststanding independent, woman-owned magazine, and authority on fitness, wellness, and sports performance. For over three decades, we’ve celebrated the athletes, innovators, and stories that define health and performance, making IMPACT the trusted destination for readers who are serious about fitness. Reaching this milestone fills me with gratitude for our devoted readers, our valued advertisers and contributors, and the fitness community that continues to inspire us.

This issue is especially close to my heart, as our cover features someone who has shaped the fitness world, inspired countless people—including my own fitness and running journey—for over 35 years: my longtime colleague and friend, Pete Estabrooks. We go way back to teaching aerobics in the 90s and it’s exciting that we are still pursuing our dreams in the fitness industry together.

Best known as “The Fitness Guy,’” Pete’s dedication, insight, relentless positivity, everlasting optimism and passion has shaped the way many of us approach fitness and life itself. We are thrilled to share an excerpt from his forthcoming memoir - a candid, (sometimes shocking), and profoundly compelling

account of his journey. It’s an honour to give our readers a glimpse into this unexpected story, which promises to captivate, inspire and provoke the occasional gasp along the way. And I promise, you’re going to love him even more than you already do after reading it.

As always, this issue is packed with expert insights designed to elevate your approach to movement, recovery, and wellbeing. We are proud to feature contributions from leading experts, including the world-renowned Kelly Starrett, whose guidance on mobility, strength, and injury prevention continues to influence athletes and enthusiasts around the globe. Together with all our contributors, the perspectives in this issue offer actionable strategies and inspiration to help you move stronger, smarter and live your best life.

Whether you’re an athlete chasing personal bests, a professional in the industry, or simply seeking a healthier, more empowered life, IMPACT is always here to guide you.

Thank you for being part of our journey over the past 34 years. Your support allows us to continue sharing stories that inform, inspire, and celebrate the people shaping the world of fitness, health and sport today and tomorrow. Here’s to our 35th birthday celebrations next year, and to many more years of growth, strength, and impact to all of you.

DIGITAL EDITION

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The Benefits Of Beets

There are myriad reasons why beets are potent purplish red powerhouses, especially for the athlete. The following are some of the benefits:

• Improved blood flow: Beets contain nitrates which the body converts to nitric oxide, a potent vasodilator importantly increasing oxygen to your muscles by widening your blood vessels.

• Muscle function: Nitric oxide may improve neuromuscular efficiency of force generation.

• Better endurance: Beets may increase efficiency, which improves performance at various distances, increases time to exhaustion at submaximal intensities, and may improve the cardiorespiratory performance at anaerobic threshold intensities and maximum oxygen uptake (VO2max).

• Reduced perceived exertion: The perception of effort may be diminished in submaximal and maximal workloads.

• Faster recovery: Betalain, what gives beets their red pigment, has antioxidant, antiinflammatory and anti-hypertensive properties, which may improve exercise performance in high-intensity repetitions and post-exercise recovery.

• Brain boost: The enhanced blood flow may aid focus in sports performance. There are ample ways to ingest beets, some of which are: beet juice, beet smoothies, beet hummus, roasted beets, and beets in your salad. Liven up your diet with these vibrant dynamos!

Note: Don’t worry if your urine/stool is red. Beeturia may occur, but it is a harmless discoloration. If you have kidney stone/oxalate issues or take blood-pressure meds, check with your health care provider before adding them to your menu. Submitted by Dr. Syl Corbett

EXERCISE and Sleep

Many of us exercise later in the day, sometimes well into the evening. Life such as family commitments and employment may necessitate this. But how does exercising into the evening affect our sleep patterns? A recent study in Nature Communications monitored 14,689 individuals over a year, each wearing a biometric device, recording their exercise intensity and sleep quality. The study, which had the subjects doing on average 123 exercises over the time period, revealed that exercising at a high intensity six or more hours before bedtime, promoted sleep onset, compared to not exercising at all. However, exercise completed four hours before sleep resulted in a later sleep onset, reducing it by ~8–20 minutes and 11–36 minutes if you exercise two hours before bed. Furthermore, those exercising at a higher intensity at or after regular bedtime fared a lot worse, delaying sleep as much as 80 minutes. The recommendation was to complete intense exercise at least four hours before bedtime or limit it to a less intense activity.

Source: www.nature.com

Milestone Trail Series

The Vancouver Island Trail Running Series has seen its largest event this year with 5,000 registrations in six events, making it one of the largest in the country. This exceeded the 2024 registrations by 1,000. The final race in Qualicum Bay on October 25 saw a record 950 entries. The series kicked off in April at Royal Roads in Victoria, with subsequent races approximately every month all over South and Central Vancouver Island. This year the races were also in Lake Cowichan, Port Alberni, Ladysmith, Cobble Hill with the sold-out finale in Qualicum Bay. With a choice of a short and long course, the races cater to all ability levels and are a great way for anyone wanting to get into trail running, which is currently experiencing a boom nationwide.

“We were super excited to finish our series this year with the largest trail race on Vancouver Island and proud that the event brings all different types of participants and families together,” said race director, Myke LaBelle. Registration for the 2026 series opens on December 5th. www.islandtrailseries.ca

NO JUMP CARDIO WORKOUT

Designed to raise your heart rate without high impact

BY CINDY YU JANA MIKO PHOTOGRAPHY

With over 26 years of experience in the fitness industry, as a group exercise instructor and personal trainer, Cindy is one of IMPACT Magazine’s Canada’s Top Fitness Instructors, 2025 from Calgary, AB. CINDYYUFITNESS CINDYYUFITNESS

CLOTHING COURTESY: NIKE

Low-impact cardio exercises combine gentle, joint-friendly movements that elevate the heart rate while minimizing stress on the body, offering a range of benefits for people of all fitness levels. Whether you’re beginning a fitness routine, recovering from injury or managing chronic pain, these exercises boost cardiovascular health, build endurance, and burn calories without putting undue stress on your knees, hips, or back. Still challenging, low-impact movements can also reduce the risk of injury while providing an effective workout to support long-term fitness.

1

SQUAT HEEL LIFT

30 secs x 6 rounds

Optional: Alternate with the other exercises provided

1. Stand with your legs hip-width apart and arms by your side.

2. Sit back into your heels and bend the knees while keeping the knees, chest and head forward.

3. Stand up and reach your arms overhead as you lift your heels off the ground.

4. Keep your core engaged and your back straight.

5. Lower the heels and sit back into a squat.

High intensity: Jump off the ground as you reach your arms overhead. Be sure to land into your heels.

3

ALTERNATING HAMSTRING CURL

30 secs x 6 rounds

Optional: Alternate with the other exercises provided

1. Stand with your legs wider than hip-width apart. Reach your arms in front of you at shoulder height.

2. Sit into your heels and bend your knees keeping your core engaged and head and chest forward.

3. Rise to standing as you curl one leg back and pull the elbows behind you.

4. Lower the leg and repeat on the other side.

High intensity: Jump off the foot on the floor as you curl the other leg. •

2

ALTERNATING KNEE LIFT

30 secs x 6 rounds

Optional: Alternate with the other exercises provided Stand with your legs hip-width apart. Keep your core engaged and back straight with your arms by your side.

1. Lift one knee towards your chest as you slide your hands up and open your elbows out to the side.

2. Stop your elbows at shoulder height.

3. Lower the arms to your side and knee to standing.

4. Repeat with the other knee.

High intensity: Add a bounce as you bring the knee in

4

LATERAL-STEP CROSS TAP

30 secs x 6 rounds

Optional: Alternate with the other exercises provided

1. Stand with your legs slightly wider than hip-width apart. Keep your core engaged and the back straight.

2. Hold your arms out to the side at shoulder height.

3. Cross one leg behind the other, bend the knees and tap the hand to the front foot (ie: cross back with the left leg and tap the right hand to the right foot).

4. Stand up and repeat on the other side.

High intensity: Jump the leg to the side as the other leg crosses back.

6

SIDE TAP PULL DOWN

30 secs x 6 rounds

Optional: Alternate with the other exercises provided

1. Stand with your legs shoulder width apart keeping the core engaged and back straight.

2. Reach your arms overhead.

3. Tap one leg to the side and pull the arm on the same side down and bend your elbow.

4. Step back together and reach the arm up.

5. Repeat on the other side with leg and arm.

High intensity: Once you tap the leg to the side, push off on the ball of the foot adding a bit of a jump.

5

TAP BACKS

30 secs x 6 rounds

Optional: Alternate with the other exercises provided

1. Stand with the legs shoulder-width apart and arms by your side. Keep the core engaged and the back straight.

2. Step back with one leg as the arms reach overhead.

3. Step together and lower the arms.

4. Repeat the step back with the other leg.

High intensity: Once you tap back, push off with the ball of that foot and add a little hop off the ground.

MNPCENTRE.COM

SUPERSET WORKOUT

Build strength, stamina, and confidence with this quick, effective 4x4 full-body workout

BY JESSE BENSON BARRY CALHOUN PHOTOGRAPHY

One of IMPACT Magazine’s Canada’s Top Fitness Trainers, 2024, Jesse is the CEO of Fit Integrated Wellness and NPTA and in Vancouver, B.C. JESSEBENSON.OFFICIAL JESSEBENSON.OFFICIAL CLOTHING COURTESY: NIKE

Train smarter, not longer. Alternate opposing muscle groups so one works while the other recovers. Kick off with a pull and a push for balanced strength, then pair upper- and lower-body moves. Let your big muscles drive the effort while arms, shoulders, and core keep pace. In just four or five classic moves, executed with precision, you’ll finish a complete session that delivers maximum results with minimal fuss.

SUPERSET A:

Pull then Push – alternate sets between movements 1 and 2

BENT-OVER DUMBBELL ROW

3 sets, 8-12 reps

Stand in a strong hip hinge with a flat back and dumbbells hanging under shoulders. Pull elbows toward your hips, pause, then lower with control. Keep ribs down and neck long.

A - Start in a hinge, arms straight, spine neutral

B - Top of the row with elbows close and shoulder blades squeezed

LYING DUMBBELL CHEST FLY

3 sets, 10-15 reps

Lie on your back, feet planted. Press dumbbells over chest with a soft elbow bend. Open arms wide until you feel a stretch across the chest, then bring bells together over mid chest.

A - Start with bells over chest, slight elbow bend

B - Wide open stretch, wrists over elbows, then back to the top •

SUPERSET B:

Upper- and Lower-Tri Set – alternate sets between movements 3 and 4

3

SINGLE-ARM DUMBBELL ROW

3 sets, 8-12 reps

Brace one hand on a bench or thigh. Keep a long spine and pull the bell toward your hip. Pause, then lower. Switch sides.

A - Long spine, bell hanging straight

B - Elbow past ribs, shoulder blade pulled back

4

PUSH UP TO RENEGADE ROW

3 sets, 6-10 push ups, 6-10 rows each side

In a strong plank with hands on dumbbells, perform one push up. At the top, row the right bell, set it down, row the left bell. Keep hips level.

Plank start, straight line head to heels

Top of the row, elbow high, hips square

THE HIDDEN POWER OF GRIP STRENGTH

Why regular grip exercises could lead to overall body health

BY JUSTIN FOWLES

How often do you think about your grip strength? For most of us, the answer is “never.” It’s not exactly the most exciting thing to ponder—but maybe it should be. Believe it or not, something as simple as grip strength can reveal a lot about our total-body strength and overall health.

WHAT EXACTLY IS GRIP STRENGTH?

Grip strength is typically measured using a tool called a hand dynamometre. You squeeze it as hard as you can, and it records the amount of force you produce. Most people don’t have one lying around at home, but there are ways to gauge it informally. For example, can you easily lift and carry objects weighing around 11 kilograms (about 25 pounds)? That ability roughly corresponds to a grip strength of 18.5 kilograms for women and 28.5 kilograms for men—levels identified by researchers as necessary for managing daily physical tasks, especially as we age.

WHY GRIP STRENGTH MATTERS

So why should we care about grip strength? Because it’s more than just a measure of hand power—it’s a window into your overall strength and health. Studies show that grip strength correlates strongly with upper-body and even total-body strength. It’s practical, quick to test, and surprisingly telling.

Anatomy explains why: your grip depends heavily on your forearm muscles, which are supported by the upper arms, shoulders, chest, and back. Strengthen those larger muscle groups, and your grip almost always improves. In other words, a strong grip reflects a strong body.

Grip strength has also been linked to functional ability— your capacity to perform everyday movements. A 2018 study found that people with lower grip strength reported greater difficulty with basic tasks like climbing stairs or rising from a chair. While grip strength alone can’t fully represent lower-body strength, it’s a solid part of the overall picture of physical capability.

GRIP STRENGTH AND LONGEVITY

Here’s where things get even more interesting: grip strength can predict your risk of death from any cause—what researchers call “all-cause mortality.”

A 2021 review of nearly two dozen studies found that people with low grip strength had roughly twice the mortality risk compared to those with the strongest grips. It makes sense when you connect the dots. Low grip strength often signals low muscle mass, and inadequate muscle mass increases your risk for conditions like osteoporosis, arthritis, diabetes, cardiovascular disease, and mobility issues. No, you don’t need to look like a bodybuilder. But maintaining enough muscle to move freely—climbing stairs, lifting groceries, or getting up from the floor—is essential to aging well and staying independent.

WHAT’S A “GOOD” GRIP STRENGTH?

There’s no single number that defines a “good” grip since it varies by age and sex. The best measure is functionality: your grip should be strong enough that everyday tasks feel easy. If carrying groceries, opening jars, or pushing yourself up from a chair feels challenging, it’s worth building more strength.

HOW TO IMPROVE YOUR GRIP STRENGTH

Here’s the good news: you don’t need fancy equipment or complicated routines. The key is to focus on free-weight, multi-joint movements that work multiple muscle groups—and by extension, your grip. Below are sample exercises for a three-day strength routine that boosts overall strength and grip power.

Day 1

• Romanian Deadlift – 2–3 sets of 5–6 reps.

A powerhouse move for your posterior chain — glutes, hamstrings, and back — while challenging your grip as you hold heavy weights.

• Suitcase Carry – 2–3 sets of 30–50 metres. Carry one dumbbell at your side like a suitcase. This builds forearm and upper back strength and tests your core stability.

Day 2

• Wide-Grip Lat Pulldown – 2–3 sets of 6–10 reps. Strengthens your lats, shoulders, and biceps while demanding a firm grip through every pull.

• Hammer Curl – 2–3 sets of 12–15 reps.

A biceps exercise with a neutral grip that places extra emphasis on the forearms — perfect for grip gains.

Day 3

• Single-Arm Dumbbell Row – 2–3 sets of 6–10 reps. Works the back, core, and arm flexors. The single-arm motion and hammer grip keep your forearms fully engaged.

• Underhand Triceps Press down – 2–3 sets of 12–15 reps. Using an underhand grip shifts some work to the forearm extensors, improving balance and grip endurance.

KEEP IT SIMPLE — AND STAY CONSISTENT

Improving grip strength doesn’t require reinventing your workouts. Stick to big, compound lifts and gradually increase the weights you use. Consistency is key—the more you challenge your muscles over time, the stronger they’ll get.

Grip strength may not be glamorous, but it’s one of the simplest and most powerful indicators of how well your body is aging and performing. Think of it as a small muscle group with a big message: strength equals independence.

So next time you pick up a grocery bag or shake someone’s hand, take note. That grip says more about your health than you might think.

Trauma-Informed Fitness

Fitness environments should be inclusive and barrier-free for everyone

BY VYSH SIVAKUMARAN AND PATRICK RADO

Sivakumaran is an award-winning coach, who is working to create inclusive and accessible fitness classes, with her partner Patrick, through their virtual platform, Fitness in Place, from Toronto, ON.

Rado is a former competitive wrestler and long-time summer camp professional with many years experience in fitness and recreation spaces, from Toronto, ON.

FITNESS_IN_PLACE FITNESSINPLACE

If you’ve ever walked into a gym and felt uncomfortable, you’re not alone. Maybe the music was too loud, the mirrors overwhelming, or the trainer’s “tough love” approach left you feeling defeated instead of motivated.

I n recent years, more gyms have started using the phrase “trauma-informed.” You might see it in class descriptions or posted on a studio wall. But too often it’s treated as a buzzword or a marketing tool rather than a real commitment. While softer lighting or a grounding exercise before class can help, being truly trauma-informed goes much deeper. At its core, it’s about creating fitness environments where you feel safe, respected, and empowered to move your body, regardless of size, ability, or background.

FEELING UNSAFE IN A “SAFE” SPACE

I f you’ve ever left a workout feeling judged or excluded, that’s a sign the space wasn’t truly safe for you. S ome common experiences include:

• Pressure to focus on diet talk or weight loss when that’s not your goal.

• Hearing exercise framed as punishment instead of empowerment.

• Feeling out of place if your body doesn’t match the “ideal” fitness image.

• Having your pronouns ignored or being forced into gendered spaces.

• Experiencing sensory overload from loud music, crowded rooms, or harsh lighting.

A gym can market itself as trauma-informed, but if you leave feeling diminished instead of supported, something isn’t lining up.

RESPECT AND EDUCATION

W hen most people picture a trainer’s education, they think anatomy, movement science, and programming. But what’s often missing is the human side or understanding how complex people really are.

That’s where trauma-informed practice matters. It means your trainer recognizes that “push harder” or “no excuses” doesn’t work for everyone. For trauma survivors, those approaches can cause shutdown, not motivation.

A truly trauma-informed coach learns cultural humility, consent-based touch, inclusive language, and when to refer clients to other ways of support. If you’ve ever been told that toughness is the only path to results, you already know how harmful those messages can feel.

Real safety in fitness goes beyond mechanics. It's about psychological safety and respect for the whole person.

FITNESS BARRIERS

The fitness industry has long celebrated those who are lean, muscular, and conventionally attractive. This “face and body card” dictates who gets attention, hired, and respected.

If you’ve ever noticed only certain bodies in marketing images, or felt gyms were built for a specific “type” of person, that’s not an accident. For decades, the industry has reinforced the “face and body card” or idea that credibility comes from appearance, which leaves many exercisers feeling unwelcome.

O ther barriers deepen that exclusion:

• Financial: High costs make fitness feel out of reach.

• Cultural: Not all communities view gyms as accessible or inclusive.

• Disability and neurodiversity: Lack of adaptive equipment or overwhelming environments make many spaces inaccessible.

These barriers send a clear message: fitness is for some, not all. That narrative must change.

SAFETY BELONGS TO ALL

W hen people think of safety, they often picture injury prevention. But safety also includes emotional, psychological and cultural well-being. Yet in many gyms, only thin, white, cisgender, able-bodied clients feel safe.

For newcomers or immigrant families, structured fitness can feel financially or culturally out of reach. For neurodivergent people, bright lights, loud music, and crowded rooms can be overwhelming.

A s the child of an immigrant and a neurodivergent individual, I know how survival can take priority over wellness. That’s why trauma-informed fitness must expand access and reflect the communities it serves.

So how do you tell the difference between a gym using “traumainformed” as a label and one that truly practices it? Look for signs like:

• Inclusive language: No shame, diet talk, or punishment framing.

• Consent-first approaches: Trainers ask before offering touch or adjustments.

• Options for all bodies: Modifications, adaptive equipment, and encouragement to move at your own pace.

• Sensory-friendly practices: Lower music, softer lighting, or quiet spaces.

• Facilities that reflect community needs: Gender-neutral change rooms, diverse instructors, and welcoming imagery. I n a true trauma-informed space, you don’t have to “fit in.”

The space adapts to you.

INCLUSIVE SPACES

Healing from trauma isn’t something that happens alone. It requires community. Trauma-informed fitness is bigger than individual care. It’s a cultural shift.

Many who feel unwelcome in traditional gyms thrive in environments where inclusion is the norm. In these spaces, success isn’t measured by six-pack abs or the number on the scale. It’s showing up without fear, breathing deeply through a workout without anxiety, or rediscovering joy in movement.

When fitness spaces create belonging, they stop being intimidating and start becoming places of empowerment.

Fitness can’t replace therapy, but it can help you reconnect with your body with movement in ways that heals, rather than harms.

The industry is slowly shifting, but as participants, we play a role too. By noticing how gyms make us feel, and by supporting inclusive, safe spaces, we can help push fitness culture toward something more empowering, accessible, and human.

The future of fitness isn’t about looking the part. It’s about feeling safe enough to move, connect, and thrive. And that future belongs to all of us.

Youth Fitness: Diversify or Specialize

Research has shown that there are pros and cons to youths sampling one exercise from an early age and trying multiple sports. But what is the right approach?

BY AVERY FAIGENBAUM, RHODRI LLOYD AND JON OLIVER

Faigenbaum is a professor in the Department of Health and Exercise Science at The College of New Jersey, and fellow of the American College of Sports Medicine (ACSM).

Lloyd is a reader in Pediatric Strength and Conditioning and the Chair of the Youth Physical Development Centre at Cardiff Metropolitan University, UK.

Oliver is a professor of Applied Pediatric Exercise Science at Cardiff Metropolitan University, UK.

ACSM1954

Sampling can be defined as an approach that encourages children to experience a number of different sports or activities with qualified instruction, or a number of different positions within a sport. Arguments in favour of sampling note that it does not restrict elite development in sports where peak performance is typically witnessed after maturation; it is associated with longer sporting careers and facilitates long-term participation in sport; it positively affects youth development; and deliberate play serves as a foundation for intrinsic motivation and provides a range of motor and cognitive experiences. In contrast, early specialization involves intensive year-round training in a single sport from a young age, which likely limits the child's exposure to a breadth of sporting activities. Although researchers and youth fitness specialists have debated the advantages and disadvantages of both approaches for youth development, concerns are now growing about the inherent risks associated with early specialization.

Despite support for sampling, it is not uncommon for youth to specialize in a single sport from an early age where apparent benefits of early specialization are promoted. It is now acknowledged, however, that early specialization potentially increases injury rates, likelihood of burnout, and eventual disengagement from sport and physical activity. One particular concern focuses on the increasing incidence of overuse injuries related to participation in a single sport or a single position in a sport. Specialization subjects children to high volumes of repetitive training that promote the monotonous development of a narrow range of movement patterns, and provides insufficient opportunities for rest, recovery, and adaptation. Such an approach to physical development can lead to repetitive submaximal loading of the musculoskeletal system, which may result in overuse injury. For example, research indicates that when a high volume of baseball

pitching is completed in the absence of developmentally appropriate preparatory physical conditioning, the risk of overuse injury in the shoulder or elbow is likely to increase in young athletes.

Beyond the importance of sampling with qualified instruction to reduce the risks of overuse injury, sampling is also central to the development of athleticism. Fundamental movement skills and requisite levels of muscular strength serve as the building blocks for global, more complex movements at a later stage of development. Therefore, for all children, possessing competence in a breadth of movement skills is more important than acquiring a depth of mastery in a very narrow range of skills.

For example, early maturing children who are taller and stronger than peers may be encouraged to play the centre position on a high school basketball team. However, even if they succeed, they risk developing only a finite number of movement competencies that are specific to that position if they engage only in sport- and positionspecific practice sessions and competitive basketball matches from an early age. In addition, they will typically be at a heightened risk of developing muscular imbalances and asynchronous movement discrepancies, which, in the absence of targeted training programs to address neuromuscular deficiencies, will fail to prepare them for the demands of sport practice and competition. In such cases, though they may develop proficiency in basketball-specific skills, their athleticism and ability to use transferable motor skills in different positions, different sport environments, and different physical activities will likely be reduced, both on the playground and in sport settings.

We also find a need for sampling when we take a global health perspective on helping young people develop a broad range of movement skills to promote a satisfactory level of physical literacy. This notion is supported by research showing that children who possess, or perceive themselves as possessing, competent

fundamental movement skills are more likely to engage in sport and physical activity, both throughout childhood. In addition, motor skill competence has been shown to be inversely associated with overweight and obesity during childhood. Moreover, motor skill competence appears to decline over time thus highlighting the critical importance of early engagement in appropriate training for long-term athletic development.

Empirical data from research in 2011 has shown that specializing later and being exposed to lower volumes of deliberate practice early in life act as significant determinants of elite performance in adulthood. Specifically, the authors collected retrospective data about the careers of a sample of 243 Danish athletes from sports measured in centimetres, grams, or seconds (e.g., track and field, weightlifting, swimming). The data showed that elite athletes (those who achieved a top-10 finish in a world championship or medalled at the European level) accumulated fewer hours of practice in their main sport during childhood and adolescence than did near-elite athletes. In the study, age at the time of first competition was about 14.5 years for elite athletes and 12.4 years for non-elite athletes. Overall, the study indicates that athletes who accumulate more hours of specialized practice and focus on competitions at an earlier age may initially experience relative success yet be unable to maintain it as they grow older. The study also showed that elite athletes intensified their training toward the end of adolescence, which resulted in a higher accumulation of training hours around the time of early adulthood.

Research also shows that greater sport diversification in early years and later specialization leads to improved physical fitness performance and superior gross motor coordination in six- to 12-year-old boys. In a sample of 735 boys, individuals were

categorized as either single-sport or multisport participants. Across all three age groups (six-eight, 8-10, and 10-12 years), boys involved in multiple sports spent more time on sport per week (on average, one or two additional hours). More specifically, the research reported two key findings for the 10- to 12-year-olds: those who participated in more hours of sport per week performed better than those who participated only periodically, and those who specialized in a single sport performed significantly worse in terms of gross motor coordination and standing broad jump tests. Combined, these findings suggest that youth benefit from greater exposure to a variety of sport and physical activities (tempered with appropriate rest and preparatory conditioning) and that early specialization can lead to reduced physical performance and a blunting of motor coordination.

Aside from the potential benefits for physical performance, research has also shown that later specialization leads to reduced injury risk in adolescent females. A 2015 study showed that in a sample of 546 female youth athletes (comprising middle and high school years), early specialization increased the relative risk of knee-related injury by a factor of 1.5. Diagnoses included patellar tendinopathy and Osgood-Schlatter disease, the latter of which showed a fourfold increase in relative risk in single-sport specialized athletes versus multiple-sport athletes. These data show that diversification appears to be beneficial not only for physical performance but also for reducing the relative risk of injury in youth. Consequently, it would seem prudent for any long-term athletic development model to accommodate a diversification approach that enables children to sample a range of activities and sports before specializing in a single sport or activity at a later stage of development.

Extract from Essentials of Youth Fitness, backed by the American College of Sports Medicine (2020). Edited and reprinted with permission of www.Canada.HumanKinetics.com.

A FITNESS MIRACLE

Pete Estabrooks is a survivor—from being a young offender to one of the most respected fitness trainers on the planet, he bares all in his new memoir

BY LOUISE HODGSON-JONES BRIAN BOOKSTRUCKER

IMPACT guest editor, communications and event specialist in Victoria, B.C .

LOUISEHODGSONJONES LOUISEHODGSONJO

CLOTHING: LESS 17

Hard core runner, inspirational trainer, loyal friend, daring surf rider, community ambassador, gritty writer, retired professional boxer, exceptional speaker, devoted father, and … former convicted felon!

What you say? Yes you read that correctly. Pete Estabrooks aka the Fitness Guy, did his time in the clink. Time that molded who he is today, and why he is forever striving to not only be the best he can be, but to bring out the best in others.

At 66-years-old Estabrooks has a lifetime of memories with many more to come. But he has decided now is the time to document his life in a frank and revealing memoir to be published by the end of the year. Titled Happily NEver After: a Fitness Miracle, it is written in a style that is ‘just Pete’ – writing as he talks and as many know him.

From his first robbery at 18-years-old and his time in jail where the gym became his escape hatch—although not without its challenges—to his boxing career and beyond, the book is an exposé of his life—warts and all.

Estabrooks in his preface to his book says: “The goal of the book is to entertain, perhaps inspire you. My recollections of these events are exactly that, recollections. I am an optimist.”

Optimist and a fighter—no pun intended— as he has been all his life.

His early life he says was: “hectic yet eventful,” with an independent dad, a funny mom and six “off the wall siblings.” Boxing was his passion—from an eight-year-old sparring at the Renfrew Boys Club in Calgary and tackling some punch bags in the prison gym, to turning pro and developing the TKO Sport Conditioning Program at his gym, The Fitness Guy.

“Boxing presented me my first taste of acceptance. It brought me the attention and admiration of my father. Further to that I connected with my true self in the ring. I loved to fight, I loved the emotional maelstrom that overtook me whenever I stepped through the ropes, that feeling was to me as good as drugs. It was the fear and the ferocity of pitting myself against another in the ring that brought me an immediate and overwhelming excitement I had never experienced before or since.”

And he took it seriously.

“The year after getting out of jail I won the provincial boxing title in my weight-class and went to the Canadian National Boxing Championships. I lost at the nationals but came home with a completely new and highly regarded social status. I was a positive role model.”

His path to being a fitness trainer wasn’t linear. While he worked out, he believes that he was on a path, one that was chosen for him.

“I pursued a physical education degree because I thought it would make me a better boxer.”

Estabrooks graduated from the University of Calgary in 1989. “I used that degree and started teaching aerobics, honestly because it paid money and exposed me to a lot of women! I didn’t consider it work. Personal training was an extension of that, not work, but because I was fascinated by the many ways that we could physically improve the human experience.”

Running has also always been part of his life. He ran five miles daily while boxing and after retiring from the ring, it became a life habit: “I realized that running was key to my sanity my vanity and my health.” A self-confessed slow runner, his passion is long distances: “longer distances give me a greater sense of accomplishment and provides me a calm background in which to order my thoughts.”

He proudly completed his first 100-kilometre race this past summer—an achievement made very special as it was in memory of his ‘running brother’ Gord Hobbins who passed away earlier this year.

“What started as a tribute to Gord ended being a celebration of friendship, resilience, tenacity and joy,” he shared on Instagram. His other passion is being on the water. “I have two happy places: waves or trails. Waves, surfing, is intensely in the moment, there is no time to think or strategize only to be, to react and to enjoy. It’s magic. Trails are the opposite in that there is nothing but time, each footstep is just a piece of an intricate mosaic.”

Estabrooks lives his life with positivity. The mistakes he has made are still in his psyche, but the impact he has made on others, and will continue to make, outweighs those regrets.

What does he want to achieve moving forward?

“Being a better father, friend and person. I plan through example inspiring others to movement. I am going to laugh a lot, love a lot, find some magic and live happily ever after.

We were undersized Butch Cassidy and the Sundance Kid imposters. We were aiming for a cash score while enjoying a buzz.

IMPACT was granted exclusive excerpts from chapters in Pete Estabrooks's new memoir. Warning: Contains adult material.

CHAPTER ONE: Give Me All Your **** Money!

“No **** . . . pull the drawer out of the till and throw in everything including the big bills. You keep $50, the rest in the bag and I’m the **** out of here. For real! Hurry because I can just shoot you and keep the $50.

I’m yelling of course as much to convince myself as the youngster behind the till. It’s not a movie but it works like one. I am an 18-year-old in 1977 pre-internet, pre-support group, pre-young offenders act on a Wednesday night. I am wired to the point of near spontaneous combustion during this: my first ever attempt at armed robbery. It is seemingly an adventure of a lifetime. This spur of the moment event began three hours ago when Michael S stopped to grab a quarter ounce of cocaine with no cash in his hand. My line was, “Mike, I can’t front your ****. You are still $800 in the hole from last week.” So, Michael left. Oddly, he leaves, only to return 20 minutes later with a paper bag full of cash.

“What is up with that?” He spun a story of walking down the street to a gas station, pulling out a gun (air pistol) and walking away with money enough to settle his debts and get a couple of lines ahead. This tale of an easy and, more importantly, lucrative armed robbery lit up the room. That five-minute conversation sent a house full of middle-class kids out on a whim, a dare, from a coffee table in a shoddy house northwestside Calgary, Alberta, Canada. Ten of us, kids, singly, doubled up, or in groups of three, split from our homebase to rob stores and gas stations with knives, guns, and bats, only to return home unscathed with paper lunch bags full of cash and stories. This is the definition of awesome.

That night was my first robbery, ever. I hadn’t as much as heisted a gun prior to this. No criminal activity. Well, I sold drugs but that wasn’t a crime, it was my mode of supporting myself, my rent, my groceries, my life. My enrolment into what was my definition of crime was as easy as walking five blocks from home to a gas station, long hair stuffed into a ball cap, sawed off 22 casually tucked into my down jacket. Lesson one? Armed robbery is totally as much fun and easily as spine tingling as cocaine.

The next night because I was on a roll and, I was on mescaline. I thought the obvious route was to go two for two. I brought a friend along. Marc was cooler than I, yet somewhat hesitant. Through the layered state of reality this hallucinogen provided, this was a far more colourful adventure than the night before. I watched things unfold in patterns, lines, and in mesmerizing film noir fashion. We were undersized Butch Cassidy and the Sundance Kid imposters. I really am a tiny human being, Marc not much bigger. We were aiming for a cash score while enjoying a buzz.

I devised a simple plan for Marc and me: amble into a convenience store, grab an Oh Henry (chocolate bar), hand over a 20-dollar bill, and wait for the proprietor to open the till. Once the till was open, I’d instructed Marc to pull out his impressive looking hand-tooled BB gun, point it directly at the proprietor, look crazy and scream. This had worked for me before. From there it was a matter of collecting a bag full of cash and running. We were four for five before the game went sideways.

watching, thinking that maybe I should do something about the tug of war occurring in front of me. Marc was clutching the gun’s butt end, while the infuriated proprietor was pulling on the barrel. This was his store, and he was having none of our ****. Shaken out of my reverie, I leaned solidly over the counter and launched the straight right hand that Art Pollit taught me years earlier at the Renfrew Boy’s Boxing Club. Art’s advice was to start with your feet planted, pivot your hips, and then snap your shoulders into line. Like a bystander, I watched while the body I was occupying threw a punch that connected with a surprisingly solid thud.

The owner/proprietor pin-wheeled in a slow-motion arc of colour behind the counter only to emerge a year, a month, or a second later holding the gun confidently in his right hand.

The next moment, or thought I had, was a befuddled, “what the ****?” I am standing holding a door handle in my hand, just a door handle, the curved part with the thumb release. In my mescaline-induced, endorphin fuelled attempt

handle out of its mounting. There was a closed door, there was an inoperable handle, and there was me. Trying to formulate a next step with my heart rate hovering around 200 beats per minute, I dug my fingers into a minuscule gap between the door and its frame and attempted to pry the door open. He punctuated each of the chants with pops of what, thank God, was only a serious looking BB pistol. He was emptying each round into Marc’s back and head.

I am in slow motion while Marc, and the shooter, more respectfully, the proprietor of the business, are moving so fast, there are traces of colour trailing their heads, shoulders, arms, and legs. Somehow, my slow trumps their speed as I peel back deftly and duck out of the way, Marc skids past me and dives, headlong through the pane of glass that makes up most of the door. I watch in awe while the screaming loud crescendos turn red, blue, yellow, and green. I remember smiling and feeling lighter than light. I jump through the huge hole Marc created, and I gleefully run off into the night, making a conscious mental note to thank Marc later for the opportunity.

Push-ups, sit-ups, and squats daily were my first fitness program. Its offshoot and its consequences would shape the rest of my life in the long run.

CHAPTER TWO: Two Years Less a Day

I’m in oversized clothing sitting on a steel frame bed staring at the toilet across from me wishing that this was how I could spend the next two years less a day. I’m not tired, I’m exhausted. I’m not scared, I am paralyzed.

I was not sure, at that age, how I would deal with life's crossroads. I now know that I look at the absolutely most horrible thing that can happen in any given situation and start there. I assume that’s it. It is over. From that point, anything better than the absolute horror that I imagine is a total score, a win. I am an optimistic pessimist. I’m pretty sure I’m going to die, but confident it won’t hurt that much.

By day three, boredom overtook fear. The exercise breaks, the half hour walks in the open-air cement compound revealed that perhaps there were hardened criminals in here, but most of my compatriots were like me, less than laser focused guys just getting by. I did not talk to anyone, avoided eye contact and was succinct when spoken to. I decided from day one, these were not my people.

To kill time, I took advantage of the library cart and read voraciously. I read a smorgasbord of what was available. I read Papillon, ironically, the greatest prison escape book ever and that inspired me to become fit in my cell, as if there were some correlation between a French penal colony and a suburban North American provincial jail. Push-ups, sit-ups, and squats daily were my first fitness program. Its offshoot and its consequences would shape the rest of my life in the long run, but its immediate effect set my next eighteen months in motion.

Day fourteen of incarceration was big, I’d seen the councillors, done the tests, and was marked as fit for the south wing: kitchen duty. I was out of cell block and onto the floor. South wing, like all wings, was dormitory style living. Beds, desks, and metal lockers for rows and rows. A guard walked me down, showed me to my area, my bed, and gave me the drill about what’s allowed not allowed, cleanliness, noise, cleanliness expectations and cleanliness. There was a theme, “you may be a criminal, but you’ll be a neat one while you are here.” The guard escorted me to the councillor who covers behaviour expectation, work hours and recreation hours, TV, library, gym. No work was assigned on the first day, so I lounge, I read, and around 4:30 I go to the gym. Fitness is my goal, but wouldn’t you know it, trouble follows me like a lonely puppy.

The gym is literally a gym. It is a gymnasium circa high school 1975, a big basketball court topped at one end with a stage. On the stage sit a couple of benches, barbells, dumbbells and mats. Above the stage hang two beat-to-rat . Everlast heavy bags and corresponding gloves. I take it as a sign from God that I am meant to add boxing to my push-

up, sit-up repertoire, I am meant to recreate the stellar two-fisted style learned at the Renfrew Boys Club as an eight-year-old.

I don probably the smelliest pair of boxing gloves on the planet, square off to the bag, I begin to throw combinations deep into the belly of the bag. Pop pop pop bang, pop pop pop boom. I am a machine and in about 90 seconds I am f*cking exhausted. I throw the gloves on the rack, wheeze a bit, and look for what to do next.

There is a guy doing bench press on the incline bench to my left, so I pick up a straight bar loaded with maybe all of twenty pound and begin to crank off a set of biceps curls.

“Pssst, hey cutie!” I pretended not to hear.

“Hey, cutie!” I heard that. I heard it and ignored it.

“Cutie talk to me. I know you must be in south wing; I’ll see you later.”

The word “later” had barely cleared his lips as I turned. I watched him **** himself knowing what was coming and not having time to get out from under his own bar. I lifted my bar overhead and it sounded like a sledgehammer cleanly striking a spike as it clashed and both bars formed an iron cross and crashed into his chest. His legs were still astraddle the bench he was sitting on while his torso draped to the floor pinned by bars. Bending over him, I dug right in with both hands. Bam, bam, bam, pop bang, boom. Leveraging all 125 pounds of me with each punch. The BOOM coincided with a strange anti-gravity moment. It dawned on me my feet were lifting off the ground because my ragtag haircut was now entangled in the clenched fist of a previously unnoticed guard.

He lifted me deftly with one hand the other delivering an openhanded splat to the side of my face and dropped me ungraciously off the stage to the gym floor. I had just enough time to put two and two together, taste the rusty trace of blood in my mouth before being frog marched out of the gym, out of the wing, down a hall and dropped into a windowless cement cube.

This is solitary confinement. It is a room full of nothing. A cement room with a metal bed frame hanging from one wall a toilet sitting on another. Room service, no books, no conversation. 6:00 am breakfast. 12:00 noon lunch. 6:00 pm dinner. 9:00 pm a thin mattress and blanket delivered. 11:00 pm the lone light bulb turns off. 5:00 am lights on. 6:00 am mattress and blanket removed. Two weeks on my own. My push-ups, sit-ups, and squats cranked up to twenty sets of ten each. That, and lots of curled up sleeping in a corner on the floor. Papillon, the amazing French prison escapee, I was not.

Happily NEver After: a Fitness Miracle by Pete Estabrooks, will be self-published and available by Christmas from www.thefitnessguy.me.

HEART OF GOLD

After a life-saving heart transplant, former pro soccer player Simon Keith is dedicated to increasing organ donor awareness

BY SCOTT CRUICKSHANK JERRYMETELLUS

A Calgary, AB writer covering all levels of sport for websites, newspapers, and magazines all over Canada.

Simon Keith remembers exactly when and where everything changed.

Harbouring no emotional expectations, he had travelled to Wales in 2011 to visit the gravesite of the teenager whose heart was beating in his chest. But that day, looking at the headstone in the cemetery and standing beside the father of the organ donor, Keith was moved beyond words. He felt his own life shift.

“I definitely had an epiphany.”

A quarter-century earlier, the transplant had saved Keith. But back then, bringing together the families of organ recipients and donors was not commonplace. “The thinking was, ‘If you dare to reach out, that will open the wounds and they’ll have to relive the trauma,’” he says. “The philosophy was that you had to keep everyone separated.”

But the former soccer star—in the process of writing a book about being the first person to play professional sports after heart-transplant surgery—realized he needed to know more about the gift’s origins, even decades later.

So, Keith arranged that overseas trip to pay his respects to donor Jonathan Groves and their heart’s history. “I hadn’t thought much about the family and the young man who’d passed away,” he says. “Up till that time, my competitiveness was focused inward — I need to do this, I need to do this, I need to …”

to crack Team Canada’s lineup and participate in the 1986 World Cup. Ever gung-ho, he was on pace, until, as a 19-yearold striker of the University of Victoria, he got a diagnosis of viral myocarditis. Without a new heart, he was dead.

The wait was excruciating. “Soul-sucking, dark, lonely, a terrible place to be,” Keith says. “Groundhog Day every day. You can’t think about anything else. You can’t eat. You can’t sleep. It’s where character is born, that’s for sure.”

Eventually welcoming a donation—Groves, only 17, had perished while playing soccer—Keith was immediately obsessed with the goal of returning to the pitch. His surgeon, Sir Terence English, encouraged him, saying go ahead and “resume the life you led prior to being sick.”

Music to his ears. “That became my North Star.”

People wired like me are so competitive and so driven, nothing that happened yesterday is relevant. It’s always, ‘What’s on the horizon?’

Three years later, while starring for the University of Nevada-Las Vegas, he was selected No. 1 in the Major Indoor Soccer League’s draft by the Cleveland Crunch. Soon after, he became the first post-hearttransplant professional player—in any sport. “Ability, perseverance, stupidity, whatever you want to call it, I’m really proud,” says Keith, who, later, suited up for the Victoria Vistas, Winnipeg Fury and Montreal Supra of the Canadian Soccer League. “It happened. I was there, man. I know how hard it was.”

But, jolted by the graveyard experience, Keith’s me-first approach vanished. He was inspired. “It was, ‘I’m going to change — I’m going to do for others.’”

Energized by the possibilities, he established the Simon Keith Foundation with his wife, Kelly, to help young organ recipients return to active lifestyles and to raise awareness about donor registration.

Committed to advocacy, he openly shares his powerful story with dozens of audiences every year. “It’s really mission driven and it’s really for those kids.”

He recently hosted the Simon Keith Foundation Heart of Gold Gala and Concert, a red-carpet event in Victoria, B.C. that generated $3 million in donations. “We’re definitely going to do more galas. Maybe in Montreal, Toronto, Calgary, Vegas, New York, who knows?”

Trust him to figure it out. Because Keith—born in England, raised in Victoria, settled in Las Vegas—isn’t one to sit still. “People wired like me are so competitive and so driven, nothing that happened yesterday is relevant. It’s always, ‘What’s on the horizon?’”

That full-steam-ahead mentality has served him well. As a blossoming soccer player, he had been determined

He has barely slowed. Earlier this year, against all odds, Keith celebrated his 60th birthday. “Every day is uncharted territory. What’s up? What’s next?” It’s no surprise to hear that he runs and cycles, lifts weights and plays tennis, golfs and cheers for his beloved Vegas Golden Knights. He carries on like someone half his age.

“I’m in a world where just being me is really fun.”

His remarkable journey is ongoing, but Keith acknowledges that he’s taken time to reflect, to consider the mark he’s making.

He’s been immortalized numerous times—Order of Canada, David Foster Foundation Visionary Award, inductions into assorted halls of fame—so one would blame him for puffing out his chest, which, by the way, contains his third heart after a 2019 procedure that also included a kidney transplant.

But his outlook is decidedly selfless.

“The reality? I’ll be viewed as someone who did something that no one else had done before, which is great, but it’s not the legacy I want,” says Keith. “I’m hoping there’s people in the world who have been helped, who have changed their perspective, through an interaction with me or my family or my team. That’s what I ultimately hope.”

PADDLING AGAINST ADVERSITY

It took a devastating cancer diagnosis for Paralympian Erica Scarff to find her true passion

BY KATHERINE ENGQVIST CKC/VERA BUCSU

An outdoor enthusiast, avid traveller, and an award-winning journalist based in Victoria, B.C. KENGQVIST KATHERINE ENGQVIST

Paralympian Erica Scarff is no stranger to adversity and when many would have thrown in the towel, she continues to paddle forward.

At 12, Scarff was a competitive gymnast but one day everything changed. She was sprinting towards the vault at practice and heard something pop, followed by a tremendous amount of pain. Her coach came running and called her parents to take her to the hospital.

“He actually had to carry me out of the gym. I was in so much pain,” Scarff recalls.

But because the pain was coming from her thigh, the doctor at the hospital didn’t think she’d broken anything and was going to send her away without an X-ray. Her mom knew her pain tolerance and pushed for that X-ray. It not only showed a broken femur but also a shadow.

That led to the diagnosis no family wants to hear—cancer— specifically osteosarcoma, the rare bone cancer Terry Fox was also diagnosed with three decades before.

The treatment was aggressive and she underwent 60 rounds of chemotherapy during the course of a year and, like Fox, had to have her right leg amputated. “Chemo is really tough, it makes you feel completely awful,” she says. “My mom would always bring a blanket from home to comfort me.”

When the time came to amputate her leg, Scarff remembers being resigned to the decision. “When I was going through my cancer treatment, I accepted it, I wasn’t happy about it but I took it in stride.”

Her battle prompted family friend, Sue Strong, to start Erica’s Wish as a way to support her and her family. The initiative’s blanket program continues to bring warmth, comfort and hope to children facing the biggest battles of their lives. Initially, Strong delivered blankets in Toronto to the Hospital for Sick Children (SickKids), where Scarff was treated, but now sends them across Ontario.

Scarff has gone on some of those deliveries. “It can be hard to go back to SickKids but there’s also a lot of positive things that happened there.”

Without her treatment, Scarff wouldn’t be on the course she is now, and for that, she’s thankful.

Once in remission, it was a chance encounter that led her to compete on the world stage. “The thing I was really missing was that sport and competitive aspect,” Scarff says. While her parents tried to help her find something to fill the void left by gymnastics— swimming, biking, downhill skiing—she didn’t love anything.

One day she was at the prosthesis clinic when she ran into a friend who happened to be there with coach Mari Ellery. Ellery suggested she try Para canoe. “I instantly fell in love with the sport. I really

“I instantly fell in love with the sport. I really enjoyed being in the boat and leaving my prosthetic on the dock.”

enjoyed being in the boat and leaving my prosthetic on the dock.”

Now in her late teens, she used that first summer to ease into the sport, competing in a few races. But that fire was reignited and, with Ellery as her coach, she quickly started pushing herself harder.

It was around that time it was announced Para canoe would debut at the 2016 Summer Paralympics in Rio de Janeiro. “Once I saw I had the potential, I put a lot of pressure on myself,” Scarff recalls. “I started training even harder to see what could happen.”

She made her Paralympic debut alongside the sport she’d fallen in love with. “It was really cool to see so many other disabled athletes from around the world. It was a really positive experience.” A seventh place finish spurred her passion and she set her sights on Tokyo 2020.

But Scarff was dealt another devastating blow. She was crossing the street in 2018 when she was struck by a car. “It was pretty terrible but when I look at it in the grand scheme, I’m quite lucky it wasn’t worse,” Scarff says.

The recovery derailed her training and her life. In her early twenties at that time, she had recently moved out on her own and was attending school. Instead, she was forced to move back home and couldn’t wear her prosthesis. “It took me a really long time to recover.”

When she was finally able to get back in a boat, Scarff says it felt

like she was starting over.

Despite clawing her way back, she narrowly missed qualifying for Tokyo. Still, she continued on and then it was announced Para canoe events would be expanding for Paris 2024.

There are two main boats in Para canoe: kayaks (propelled by a doubleblade paddle) and va’a boats (an outrigger canoe propelled by a singleblade paddle). Up until this point, Scarff had been competing in kayaks. “I decided to switch events and see if I could qualify.” That came with another set of hurdles as she learned the ins and outs of a different event.

The move provided some of her biggest career highlights, seeing a gold medal finish at the 2022 World Cup, a silver medal at the 2023 World Championships and a fifth place finish in Paris.

The 2024 Paralympics were a redeeming moment for her, she says. Not only did she get to compete in Paris, but it felt like her hard work had paid off after missing Tokyo.

Another notable moment came for her this summer at the 2025 World Championships in Milan—the same city she competed at her first worlds in 10 years ago. This time her parents were able to accompany her and watch her fifth place finish live.

“I’ve been in the sport so long, it’s really cool to see things come full circle like that.”

The Ultimate Guide to Cross-training for Runners

How to use cross-training to get faster, stay injuryfree, and build a stronger running foundation

BY THOMAS WATSON

An ultra-runner, UESCA-certified running coach, and the founder of Marathon Handbook. His work has been featured in Runner's World, Livestrong.com, MapMyRun, and many other running publications, from Madrid, Spain.

MARATHON.HANDBOOK THOMAS-WATSON MARATHONHANDBOOK

Cross-training for runners is essential to a sustainable, healthy, strong, and injury-free running journey. Activities such as weight training, cycling, or swimming can help you level up your running, keep you injury-free, and hit new PRs. However, when done incorrectly, cross-training can negatively impact your running game.

WHAT ARE THE BENEFITS OF CROSS-TRAINING?

Overall, cross-training makes you a well-rounded running machine by building strength and endurance and minimizing weak spots where injuries or imbalances can develop.

“The majority of running-related injuries are tied to overuse. Most overuse injuries can be prevented or at least prevented from returning,” explains Steve Stonehouse, certified Run Coach and Director of Education for Stride Fitness, Irvine, CA. “If you’re a beginning runner who hasn’t yet developed strength and flexibility, you can get big benefits from endurance cross-training,” explains Stonehouse.

“Your ankles, knees, and lower back aren’t used to the repetitive impact of running, so you can use cross-training to improve endurance without beating up your most vulnerable joints, muscles, and connective tissues.”

WHY RUNNERS NEED TO CROSS-TRAIN

#1 Helps Prevent Injury

Running involves repeating the same motion, usually in one direction, thousands of times. Naturally, this leads to imbalances in our kinetic chains. One muscle tightens, another weakens, and the next thing you know, your runner’s knee flares up.

Cross-training allows runners to address those imbalances. It can also help prevent injury by strengthening muscles and supporting ligaments and tendons.

#2 Improves Running Economy and Accelerates Recovery

Stronger legs, hamstrings, quads, calves, and glutes, combined with proper running form, make runners more efficient. Full-body strength training will also help you maintain good running form in longer events like marathons and ultramarathons.

Light cross-training activities like cycling or the elliptical can improve muscle blood flow, thereby accelerating recovery time between runs—think of them as active recovery days.

#3 Allows You To Target Specific Deficiencies

Cross-training allows runners to train in specific fitness areas without adding unnecessary miles. For example, a runner who wants to work on cardiovascular fitness could do an elliptical session or go swimming.

#4 Prevents Burn-Out and Over-Training

Many runners will run miles and miles on end, day after day. However, doing the same thing over and over will work only those specific running muscles, which could lead to overuse injuries, overtraining syndrome, and mental burnout.

Cross-training—whether it’s yoga or even a round of golf with some friends—can not only give you a break from running but also provide a needed mental-state change that can promote recovery.

#5 Makes You Multi-Purpose

What good is being able to run 100 kilometres if you can’t even do a couple of pull-ups or push-ups?

In my experience, people with consistently happy and healthy running careers know the value of being multi-disciplined. Having some athletic range—whether it’s to play football, know your way around the gym, play with your kids, or go mountain biking with friends—is a life skill.

BEST CROSS-TRAINING ACTIVITIES

There is no one-size-fits-all cross-training exercise for runners. Remember that every activity has its pros and cons, which can benefit or hinder your running performance.

Runners should choose a low-impact exercise that complements their running and preferably includes some strengthening work.

Cross-training activities can include strength training, swimming, aqua jogging, cycling, yoga and pilates, elliptical, walking/hiking and golf.

Strength training is one of the best forms of cross-training for runners as it targets explicitly the areas neglected or weakened by running and boosts those leg muscles in a way that regular running doesn’t (more akin to hill running, perhaps).

What type of strength training is most effective? Simply put, weightlifting. Focus on lifting heavier weights that target your legs, lower body, and core, and you’ll soon notice improvements in your running performance.

ACTIVITIES TO AVOID

Some activities can be harmful to runners because they involve quick lateral movements that increase the risk of injury.

“Runners may want to think twice about exercises that require fast movements with a lot of change in direction, such as tennis, basketball, soccer, or downhill skiing,” explains Todd Buckingham, lead exercise physiologist at Mary Free Bed Hospital, Michigan. “Because a runner is used to moving in one plane of motion (forward), adding these activities to a runner’s repertoire too quickly could result in injury.”

INCORPORATING CROSS-TRAINING INTO YOUR SCHEDULE

Generally, I like to recommend two strength-training sessions per week, plus another cross-training session—yoga or swimming being

good options. When in the throes of a high-mileage training plan, we’d maybe dial this back to one or two cross-training sessions a week, to keep you strong and injury-free without pushing you too hard.

“More advanced runners can use cross-training to replace recovery runs,” explains Stonehouse. “This becomes their active recovery between crucial running workouts like speedwork, tempo runs, and long runs.”

The Dos Of Cross-Training

• “Do incorporate cross training regardless of whether you are a novice or experienced runner,” says Buckingham.

• Do keep your cross-training easy when it’s a recovery crosstraining session or after a challenging running workout.

• Do warm up and cool down before a cross-training session as you would before a run.

• Do choose the type of cross-training you enjoy that fits the purpose of what you need on that day, whether focusing on endurance, strength, flexibility, or something else, advises Stonehouse.

The Don’ts of Cross-Training

• Don’t do too many new types of cross-training too soon. Doing so could result in injury, says Buckingham.

• Don’t treat a cross-training workout as something you just have to ‘get through.’

• Don’t skip your run to do a cross-training session.

• Don’t let cross-training distract you from your running goal. “Sometimes we can add so many ‘other’ things that the additional volume is just too great,” warns Stonehouse. This can put you at risk for burnout.

This article has been edited for length and reprinted with permission from www.marathonhandbook.com.

The Science Behind Building an Aerobic Base

How “Zone 2 training” went from temporary fad to science-backed gospel

BY ZACH NEHR

Head of ZNehr Coaching and an elite-level rider in road, gravel, cyclocross, and track racing. As a freelance writer he has been published in Velo News, Cycling News and Training Peaks, from Milwaukee, Wisconsin.

ZNEHRCOACHING ZACH.NEHR

HIn the past two decades, exercise science and lab testing has caught up with the demand of endurance athletes, providing them with unprecedented knowledge about the ‘why’ behind their training. Born from this endurance enlightenment, if you will, is the widespread acknowledgment of the effectiveness of aerobic base training— aka, Zone 2 training.

WHAT IS AEROBIC BASE TRAINING?

Aerobic base training is specific training meant to increase your aerobic threshold, or your ability to perform steady-state work for a long period of time. Base training workouts are simple: go at a pace just below your aerobic threshold—the upper limit of Zone 2—and hold it.

Your aerobic threshold is the exercise intensity at which blood lactate begins to increase substantially. Below your aerobic threshold, in Zone 1 and 2, the exercise intensity is quite low, and that’s why you can maintain these “easy” efforts for a long period of time.

Research has shown that almost all elite endurance athletes use aerobic base training as a part of their weekly routine, including sprint-distance triathletes, marathon runners, and Tour de France cyclists. The reason is simple. Endurance events are typically longer than a few minutes, sometimes longer than a few hours, and sometimes longer than a week (in the case of cycling’s Grand Tours). These events place physiological demands on the body for very long periods of time, testing the body’s ability to endure rather than its explosive energy output.

T raining to increase your aerobic threshold, therefore, will allow you to sustain activity for longer periods of time so that you perform better on race day. Only in one-off events

lasting less than a minute could you completely forgo aerobic endurance training—think powerlifters or javelin throwers, neither of which are endurance athletes!

AEROBIC THRESHOLD AND ANAEROBIC THRESHOLD

I n basic terms, aerobic refers to ‘with oxygen’ while anaerobic refers to ‘without oxygen.’ During an anaerobic effort, such as a 10-second sprint, your body is not using oxygen to fuel its main energy source. Conversely, during aerobic efforts like endurance events, your body is running on oxygen.

In fact, there are three different energy systems in the human body—the phosphagen system, glycolytic system, and oxidative system—that fuel muscle contraction. The phosphagen system (the ATP-PCr system) is used for short and explosive bursts of energy lasting less than one minute; the glycolytic system powers high-intensity efforts lasting one to five minutes; and the oxidative system powers longer efforts lasting anywhere from a few minutes to multiple hours. These systems use different amounts of oxygen to fuel exercise, with the least amount of oxygen used for sprints and the most amount of oxygen used for long-duration endurance exercise.

Aerobic training utilizes your oxidative system and targets your aerobic threshold, which is the exercise intensity at which blood lactate starts to rise above resting levels (typically around 2 mmol/L, or millimole per litre). Blood lactate is directly associated with muscle fatigue and the degradation of endurance performance, which is why it is so important that endurance athletes train their bodies to clear blood lactate.

A s soon as your exercise intensity increases above aerobic threshold, your body can’t clear blood lactate as quickly,

leading to quicker and earlier muscle fatigue. Thus, by raising your aerobic threshold, you will be able to go further and faster with less blood lactate buildup, less fatigue, and longer time to exhaustion.

A naerobic training, on the other hand, targets your anaerobic threshold, which is when blood lactate begins to build up very quickly. Your muscles will quickly fatigue in this state, and even the most highly trained athletes can only hold an anaerobic effort for a few minutes. Endurance athletes use their anaerobic systems during sprints and other high-intensity efforts, but it’s their ability to recover using their aerobic capacity that is more often the determinant of performance.

HOW TO BUILD AN AEROBIC BASE

A s we begin to look at training your aerobic base, we get to the term “Zone 2 training,” which is most often associated with aerobic threshold training because of the matching intensities between power output, heart rate, and blood lactate concentration. In other words, maintaining your power output in Zone 2 will likely put your heart rate in Zone 2 and keep your blood lactate concentration below your aerobic threshold.

According to Dr. Iñigo San Millán, Ph.D., Director of the Exercise Physiology and Human Performance Lab at the University Of Colorado School Of Medicine, the purpose of Zone 2 endurance training is to improve lactate clearance “by increasing the number of mitochondria to clear lactate mainly in slow twitch muscle fibres as well as by increasing the number of MCT-1 and mLDH [lactate-specific transporters which transport lactate away from muscle fibres].”

The key point is that lactate is cleared mainly by slow-twitch fibre muscles, and not fast-twitch fibres. So, training at a high intensity will not exactly improve your aerobic threshold or your body’s ability to

clear lactate because high-intensity exercise targets fast-twitch muscle fibres. Instead, you need to train your slow-twitch muscle fibres at low intensities (i.e., Zone 2) to improve your aerobic threshold.

THE COMPONENTS OF A GOOD AEROBIC BASE TRAINING PLAN

W hen constructing an aerobic base training plan, it’s important to maintain a balanced and repeatable schedule that will simultaneously increase your fitness while also giving you the necessary time to recover in between each session. Part of this balance is not to completely forgo high-intensity work—one or two HIIT (high-intensity interval training) sessions per week will help increase your aerobic and anaerobic thresholds, and you can tailor your workouts to target one or the other. Longer tempo intervals will increase your aerobic threshold, and short 40/20s will increase your anaerobic threshold.

Here are the key components that I look for in a base training plan:

• Weekly volume increases of 5 – 10 per cent

• One or two HIIT sessions

• One or two long endurance sessions (>2 hours)

• O ne rest day

• Rest week every fourth week (decrease weekly volume by ~50 per cent)

These components emphasize the principles of progressive overload and structured rest above all, which will help you increase your fitness without being at great risk of injury or burnout. As opposed to the “build” or race season, the base season is more focused on consistent training and aerobic endurance rides than it is on race-specific HIIT sessions.

This article has been edited for length and reprinted with permission from TrainingPeaks – www.trainingpeaks.com.

2025 TRAIL RUNNING SHOE REVIEW

PHOTOGRAPHY: Graham McKerrell

MCKERRELLPHOTOGRAPHY

We teamed up with some of Canada’s most accomplished runners from across Canada to test-drive the best trail running shoes of 2025 so you can find your perfect match for any terrain.

Their insights and reviews will help you find the perfect pair for your next adventure. This year’s guide is packed with picks that inspire exploration and elevate performance. After all, every trail tells a story and we want to make sure yours starts with the right shoes.

DROP IT LIKE IT’S HOT – THE ‘DROP’ EXPLAINED

This is the difference between the heel and the forefoot measurements, or in other words, how much your toes ‘drop’ below your heel. Why is this important? Because a higher drop can lead to more heel striking and also transfers some strain away from the lower leg and up towards the knee. A lower drop will shift the load further down to your calf. Check with an expert, choose what feels comfortable to you and take into account your running mechanics and history of injuries.

ADIDAS

TERREX Agravic 3

www.adidas.ca

$190 W

254 g | 8 mm Drop

The Terrex Agravic 3 felt comfortable, plush and nimble on the rocky terrain around Batawa Ski Hill. A versatile shoe that performs well on both gentle gravel trails and technical terrain. I loved its balance of underfoot feel and cushion, making it perfect for easy recovery runs on soft ground. Lightweight with good grip, the 4mm lugged Continental rubber outsole gripped in nicely on sharp turns and rolling terrain.

EMILY SETLACK , Trenton, ON – Canadian 2:29 marathoner and mountain runner.

ALTRA

Experience Wild 2

ADIDAS

Adizero Adios Pro 4

$180 W

248 g | 4 mm Drop altrarunning.com

I appreciated how well the ALTRA Experience Wild retains the light and bouncy feel of the road version. The Experience Wild is a 4mm drop shoe with enough cushion to feel plush and bouncy without a high stack. The sole offers great traction in steep and technical terrain without feeling heavy or slow on smoother trails. A great shoe for fast, long and hilly trail workouts on all terrain.

$190 M

254 g | 8 mm Drop www.adidas.ca

The Terrex Agravic Speed Ultra is fast! With Adidas Lightstrike Pro foam and energy rods, this shoe provides excellent forward propulsion and energy return that is best suited for fast running on non-technical terrain or gravel. On rougher trails, the high stack height and the narrow heel felt unstable. Bottom line, if you want a FAST shoe for smooth terrain then the Terrex Agravic Speed Ultra is an excellent choice.

LOGAN ROOTS , Cumberland, BC – A road, trail, and mountain running enthusiast who enjoys crushing big mileage, ego-altering workouts and running just fast enough to qualify for elite entry.

ALTRA

Lone Peak 9+

$195 M

327 g | 0 mm Drop altrarunning.com

Barely there, just enough to care. With its luxurious wide toe-box and natural foot-shape is there is plenty of room for toe splay and foot play. This is a benefit for people who run long and want comfort rather than the tunnel-fit of a conventional trail shoe. The barefoot feel you get resulting from the close to and zero-drop leaves you with a no questions asked, grounded feel on rocky terrain and trails alike. Staying stable and trail connected is easy with the Vibram “mega-grip”.

PETE ESTABROOKS, Calgary, AB – One of IMPACT Magazine’s Canada’s Top Fitness Trainers, ultrarunner and coach is happiest when running in the mountains.

ARCTERYX

Norvan 4 Nivalis

www.arcteryx.com

$300 W

290 g | 6 mm Drop

The Arc’teryx Norvan 4 Nivalis delivers instant comfort and confidence— no break-in required. Straight out of the box, I took them from a dog walk to a trail shuffle to a full 2.5-hour hike, and they handled it all with ease. Grippy, stable, and weather-ready, they kept my feet warm and dry without feeling heavy. If you’re looking for one shoe to move seamlessly from city walks to rugged spring trails, this is it. Plus, they look fashionable and fabulous—you can pack them for a night out and a trail run.

SASHA GOLLISH , Toronto, ON – 2015 bronze medallist, Pan Am Games; running roads to the trails and recently breaking the World Masters Record in the Indoor Mile – now a Masters World Record holder.

ASICS

Fuji Lite 6

$170 W

223 g | 4 mm Drop www.asics.com/ca

I put the Fuji Lite on and felt confident enough to go straight into a speed training workout on my local trail and was not disappointed. It is fast and lightweight, with a lugged outsole that gives confidence over the trails, grass and roads. It is an excellent fast trail shoe and versatile for everyday running. The upper is very comfortable and I like the lacing system with the elastic lace garage for keeping things tidy. I could see racing shorter single track trail races in these shoes and relying on them for winter running and trail speed days.

LUCY SMITH , Victoria, B.C. – A Canadian Champion of road and cross country. Now a Masters athlete, she coaches runners, leads community runs, and has an active lifestyle in her hometown.

ARCTERYX

Norvan 4 Nivalis

www.arcteryx.com

$300 M

290 g | 6 mm Drop

A winter-specific adaption to the renowned Norvan 4, this shoe adds a GORE-TEX upper and ankle-gaiter to combat harsh conditions. While the shoes responsiveness, grip and agility are retained from the Norvan 4, a large flaw in the design is only having a single quick-lace entry through the upper which prevents the shoe from comfortably cinching down to provide a performance fit.

ANDREW RUSSELL , Victoria, B.C. – Seeks out roads, trails and mountains with the family, dog and friends. Forever competitive on the road and trail scene, constantly discovering new experiences to challenge himself and experience new places.

ASICS

Gel Trabuco 13

$190 M

285 g | 8 mm Drop www.asics.com/ca

This workhorse shoe has made improvements in weight, responsiveness and traction with its latest version. The shoe would improve flexibility and ground feel by removing the unnecessary rock plate. While the upper felt compliant and durable, the laces and eyelets do not cinch down and form a secure foot hold; this is especially a downfall for narrow feet as the shoe runs wide and long.

ANDREW RUSSELL , Victoria, B.C. – Seeks out roads, trails and mountains with the family, dog and friends. Forever competitive on the road and trail scene, constantly discovering new experiences to challenge himself and experience new places.

BROOKS

Cascadia 19

www.brooksrunning.com

$170 W

277.8 g | 6 mm Drop

The Brooks Cascadia 19 delivers stability and support with its outer design and built-in rock plate, while still feeling soft, responsive, and shock-absorbing underfoot. It’s relatively light for a trail runner, making it versatile for long runs or rugged terrain. The traction is great, and it has breaking lugs on the back to support with downhill traction. The shoe fits true to size, but if you typically wear wide shoes, go for the wide width option as the standard width I found to be a touch narrow.

RACHAEL MCINTOSH ,Calgary, AB – Retired Team Canada Track and Field athlete turned recreational road and trail runner.

BROOKS

Cascadia 19

www.brooksrunning.com

$170 M

303.3 g | 6 mm Drop

Brooks Cascadia 19 has become my go to trail shoe. It is true to size with a roomy toe box and secure midfoot. Increased cushioning, compared to previous models, offer plush comfort without feeling bulky or slow. Traction and stability excel under easy to moderate conditions making this shoe ideal for mixed-terrain adventures or long runs. Overall, Brooks Cascadia 19 shines in comfort, cushioning, and versatility, making it one of the most dependable choices for runners and hikers who want one shoe to handle it all.

BODEWITZ , Calgary, AB – Owner and head strength coach at Peak Fitness YYC and a Founding Partner of FitHub. He is a trail runner, OCR athlete, mountain biker, big mountain skier, disc golf enthusiast, and proud dad.

CRAFT

Pure Trail X

$230 W

245 g | 6 mm Drop www.craftsports.ca

Right out of the box, I’m impressed. The outsole is the standout feature of this shoe. It’s grippy and ready to tackle technical terrain. True to its name, the Pure Trail X delivers a connected feel to the trail. The combination of foam, firmness, and the shoe’s sturdy outsole creates a super stable trail running experience that will keep you upright in some of the gnarliest terrain. Right away, I was able to run wet and muddy trails comfortably and with confidence, and the rock plate underfoot delivers exceptional stability and midfoot protection.

LISSA ZIMMER , Victoria, B.C. – An elite marathoner with a 2:42 PB set in 2016 and trail runner with a goal of racing a 50-kilometre one day.

CRAFT

Nordlite Tempo

$230 M

364 g | 6 mm Drop www.craftsports.ca

I hadn’t run in a Craft before, but this one may have just converted me. The shoe is ultra-light and incredibly responsive; as soon as you lace it up it feels alive, driving you to pick up the pace. The mesh upper is breathable and lightweight, yet the reinforced toe box gives confidence if you catch a branch or rock. The build feels solid overall. When running at a good pace it feels smooth and stable with good rebound, and high-traction which excels across conditions and terrain, giving you the traction and footing you want when the surface changes.

MARC MORIN, Calgary, AB – Completed the Boston Marathon, 12+ Ironman events, Canadian Death Race, Sinister 7, Lost Souls , and 10+ 50k ultra marathons

COLUMBIA

Konos Trillium ATR

www.columbiasportswear.ca

$160 W

336 g | 8 mm Drop

My favourite feature of this shoe is how well it keeps my feet dry during long, wet trail runs. The upper is made with OutDry waterproof technology, which seals out water while still allowing the shoe to breathe. Even after soggy runs, my feet stayed dry and comfortable. The Konos feels soft underfoot and absorbs impact well, making it great for longer runs or recovery days. However, I wouldn’t recommend this shoe for runners with narrow feet or those who prefer a snug, locked-in fit. Overall, this is a versatile, entry-level trail runner that shines in wet conditions and offers plush cushioning.

JEN MILLAR , Victoria B.C. – Competitive distance runner; three-time Masters Champion at National Cross-Country Championships; winner of 2022 TC 10K.

COLUMBIA

Konos Trillium ATR

www.columbiasportswear.ca

$160 M

336 g | 8 mm Drop

Having not run in a Columbia brand shoe before, I was pleasantly surprised with the Columbia Konos Trillium ATR. Designed predominantly as a trail shoe, the Konos Trillium transitions very well to a variety of surfaces including light trail, gravel and even road (think gravel bike…but for your feet!). The higher stack height midsole gives a cushioned road shoe feel on hard surfaces, yet still maintains a stable and responsive feel on the trails. This is a highly versatile “one shoe quiver” that performs well on a variety of surfaces and won’t break the bank.

HELLY HANSEN

Kestrel Trail

$190 W

250 g | 7 mm Drop www.hellyhansen.com

The Helly Hansen Kestrel TR is a versatile trail shoe offering responsive cushioning and stability on mixed terrain. Its nitrogen-injected midsole feels lively yet slightly firmer than average, and the PEBAX anti-rock plate adds protection without bulk. The breathable, water-repellent mesh upper keeps feet comfortable, while the HH Max-Grip outsole provides reliable traction and sheds mud efficiently. Standard in weight with a snug fit, it’s durable and supportive for long trail days.

KAREN HOLLAND , Kimberley, ON – Avid trail runner and ultrarunner who holds the Bruce Trail FKT with her next focus on racing the Western States 100-Mile Endurance Run.

RICHARD MACDONALD , Calgary, AB – A competitive triathlete, marathoner, ultra-marathoner and 5 X Guinness World Record holder who is passionate about suffering in the beautiful outdoors.

HELLY HANSEN

Kestrel Trail

$190 M

300 g | 7 mm Drop www.hellyhansen.com

The Helly Hansen Kestrel TR offers solid grip and cushioning with a roomy midfoot and wide toe box. However, its sharp taper into the toe cap may cramp bigger toes, and the loose midfoot fit requires tight lacing that brings the eyelets close together for a secure hold. The cushioning strikes a good balance—comfortable without being too soft. Overall, a well-built trail shoe that suits runners with a high, broad midfoot but may not fit everyone perfectly.

ALISTAIR MUNRO, Toronto, ON– Run coach for the Toronto Harriers with a love of trail and ultra-funning for adventure, community and competition.

HOKA

MAFATE 5

$230 W

330 g | 8 mm Drop www.hoka.com

The Hoka Mafate 5 is a highly cushioned trail runner that manages to retain surprising ground feel and responsiveness despite the stack height. Its wide, stable platform provides confidence on uneven terrain, while the soft yet springy midsole delivers comfort and energy return both uphill and down. A heel tab allows easy gaiter attachment, making it trail-ready for any conditions. Best suited for long runs, it’s ideal for athletes seeking plush cushioning without compromising performance or versatility. For these purposes, this shoe fits!

SYL CORBETT, Calgary, AB – World Cup and World Championship competitor in triathlon, duathlon, mountain running, snowshoeing and marathons. Private consultant to pro athletes.

HOKA

MAFATE 5

www.hoka.com

$209.99 M

330 g | 8 mm Drop

This shoe is built for the long haul! I took the Mafate 5 straight out for a wet and muddy long run. The aggressive outsole immediately inspired confidence in slick conditions. The platform is stable and soft, without feeling completely disconnected from the terrain. This would be a great choice for those looking to log big miles in challenging terrain, while easing impact on the body. I’d be remiss not to mention the Neon Rose/ Black colourway - while surely not for everyone, this should be a hit.

CECILL , Salt Spring Island, B.C. – Trail runner and running coach, represented Canada at the Trail World Championships and holds various trail FKTs.

ICEBUG

Järv Gaiter RB9X GT

www.icebug.ca

$249.95 W

292 g | 4 mm Drop

Icebug doesn’t just make great trail shoes; they walk the talk on sustainability, too. The Järv Gaiters really shine when the weather and terrain get tough! They’re warm, waterproof, and the RB9X outsole provides superior traction on slick surfaces like slush, ice, and mud. My favourite feature is the built-in gaiter that keeps debris out, letting you focus on the run. These shoes are made for wild weather and eco-conscious runners who don’t let weather slow them down.

MICHELLE CLARKE , Hamilton, ON – Sub-Elite track, road and trail runner who now competes as an AG athlete and has just completed the Berlin Marathon, which is her fourth Major Marathon Star.

ICEBUG

Järv Gaiter RB9X GTX

$249.95 M

369 g | 4 mm Drop www.icebug.ca

Winter is coming and Icebug’s Järv Gaiter RB9X GTX is ready to tackle whatever Mother Nature has in store. Featuring a unique built-in gaiter that extends over the ankle to shield you from the cold and snow, its purpose built for harsh conditions. Featuring a grippy non-studded rubber sole and a waterproof GORE-TEX membrane, it’s adept at handling sleet and slush as well as mud and rain in the shoulder seasons. The ride is cushioned and comfortable.

KEITH BRADFORD , Calgary, AB – Elite masters runner, coach and communications consultant who has worked with athletes at multiple World Cup Championships and Olympic Games.

KEEN

Seek Trail

www.keenfootwear.ca

$230 W

244 g | 6 mm Drop

I was pleasantly surprised by KEEN’s first trail running shoe. They’re deceivingly lightweight and cruisy, with a cushioned bounce, and the traction is excellent. Transitions between road and trail felt smooth and stable. The stretchy collar and padded tongue gives a snug, secure fit and helps keep debris out, whether running or hiking. I also appreciate the roomier toe box, making the Seek a solid option for those with wider feet. A well-balanced, all-around shoe for logging miles. Fit to size.

$230 M Seek Trail 306 g | 6 mm Drop www.keenfootwear.ca

They’re best known for hiking boots and sandals but Keen’s first foray into trail running is an interesting and impressive all-rounder. The Seek combines a minimalist, breathable upper with a rugged, durable outsole and offers a cushioned but solid and stable ride. The result is a versatile and lightweight cruiser that can handle varied terrain with ease, whether you’re jogging on urban pathways or navigating more technical trails.

JULIE HAMULECKI , Toronto, ON – Road and trail ultrarunner, coached by husband Adam Takacs. Currently holds the Canadian Women’s 100 km road records. MERRELL $180 W

g | 6 mm Drop www.merrell.com

The Merrell ProMorph trail shoe is a shoe that transitions well from the trail to the road and back again. This shoe is perfect for a mixed surface run that can handle both well. The shoe has a breathable upper and roomy toe box that kept my feet comfortable. The rocker design made it fun to pick up the speed and the 2.2mm lugs handled turns and rolling terrain well. The arch support is set slightly farther back so it would be important to try these shoes on to ensure proper fit.

CAT YOUNG , Calgary, AB – Competitive runner and life-long endurance athlete.

The shoes felt surprisingly lightweight thanks to the Float Pro midsole and provided great tactile trail feedback underfoot. The most striking feature of this trail shoe was the Vibram rubber outsole that has well over 100 tiny grippy lugs that I haven’t seen before on trail shoes. After running on various surfaces, this grip felt best suited for hardpacked trails or pavement, and not for muddy or loose rock trails. The white colourway looks fantastic out of the box, but I don’t see them staying that way for long!

NIKE

Wildhorse 10

www.nike.com/ca

$200 W

244 g | 9.5 mm Drop

This is a super fun shoe for well-groomed trails. The foam is responsive, the rock plate provides full protection and the traction is excellent. Initially, I found the toe box too narrow for my wide forefoot, but they stretched out on my first run. These shoes are a bit sloppy for off-trail adventures, but they’ve become my go-to trainer for daily trail runs. They fit true to size.

NIKE

Pegasus Trail 5 GORE-TEX

JOANNA FORD , Calgary, AB – Ultramarathon runner with a passion for running long distances in the mountains.

$225 M

300 g | 9.5 mm Drop www.nike.com/ca

The Nike Pegasus Trail 5 GTX has a lot to offer. The GORE-TEX invisible upper and built-in ankle gaiter keep your feet dry from rain and snow while still allowing your feet to breathe. The ATC outsole, paired with the ReactX midsole, offers excellent energy return and superior traction on a wide range of surfaces, from wet rock to muddy trails and everything in between. Runners who prefer a wide shoe may find these a bit narrow for their preferences.

g | 8 mm

The Tomir is a versatile trail shoe, and this Gore-Tex version is perfect for longer wet weather trail runs in varied terrain. It performs well at speed on the flat trail, but running the technical single track is where it shines. The grip and deep lugs of the outsole make the shoe rugged and trustworthy over the rocky, technical terrain I run on. I like the tongue, and the flat laces, as they provide a non-slip and precise fit, but was surprised there was no lace storage; a feature I have come to appreciate in premium trail shoes. The shoe fits big, with a bit of extra length.

LUCY SMITH , Victoria, B.C. – A Canadian Champion of road and cross country. Now a Masters athlete, she coaches runners, leads community runs, and has an active lifestyle in her hometown.

SEAN ALLT, Chilliwack, B.C. – A 16-year veteran of the fitness industry, experienced ultrarunner, founder and head coach at BackcountryStrength.com, and one of IMPACT Magazine’s Canada’s Top Fitness Trainers in 2022 and 2024.

NNORMAL

$260 M KJERAG 02 214 g | 6 mm Drop www.nnormal.com

The NNormal Kjerag 02 is a trail running gem. It’s a brand-new model this fall. It has a thicker midsole than the 01, providing enhanced comfort. It has improved, increased rocker. The upper is one layer of Matryx Evo unlike the 01’s dual layer, which offers a softer feel. The tongue is stretchy and soft and sits smoothly and comfortably under the laces. This shoe sits at the top of available trail runners available this season.

MCNAIRN , Calgary, AB – Trail runner; guy with a PhD on ultrarunning community; wears old trail runners as a physician in the Emergency Department.

NORDA

001A

www.nordarun.com

$295 W

232 g | 5 mm Drop

Whether trail running or mountain excursions, this model resembles the first 001 but features a new midsole with superb cushioning underfoot. It includes a comfortable toe box that should fit most feet. Although there may be a brief break-in period, I initially felt some sensitivity on my heel. Size up, as it runs a little small. The sole is a super tacky Vibram Megagrip, and the upper is a seamless Dyneema fabric known to withstand lots of trail punishment and last forever! While it might seem a little pricey, the sole, midsole, and outsole will outlast most other shoes, making it an excellent value for this 1000km+ shoe.

GRACE HIOM , Kamloops, B.C. – Grace is an experienced ultrarunner who has completed numerous 50-kilometre, 100-kilometre, and 100-mile trail-running races over the past decade.

The Xodus Ultra 4 is a comfortable and durable trail shoe suited for various surfaces. The Vibram sole grips well on wet, rocky trails and the cushioning makes for an extremely comfortable run. It offers sufficient space in the toe box and the heel is snug but not restricting. It was an easy shoe to head out on the trails with no “breaking in” phase. The shoe is slightly heavier than some racing trail shoes on the market, but still a great choice for hours on the trail.

and

NORDA

001A

www.nordarun.com

$295 M

288 g | 5 mm Drop

This shoe is packed with amazing ground-breaking features that increases the shoes longevity without compromising performance and injury prevention. A seamless Bio-Dyneema upper reduces abrasion and punctures from the elements. The fit lock lacing system keeps the upper and heel snug to the foot.The sole is the Vibram Megagrip Litebase has 5mm lugs, ideal for running the roots, rocks and even light snow. This shoe has it all. I tested this shoe on technical terrain and even a 4 hours snow run. It was awesome! The shoe fits slightly small so it’s recommended to size up a half size.

CAL ZARYSKI , Calgary, AB – Professional active lifestyle coach, 10x World XTERRA Triathlon Champion, 2021 Ironman 70.3 World Champion and holds the most Multisport world titles in Canada at 12.

Xodus Ultra 4

g | 6 mm Drop

The Saucony Xodus Ultra 4 delivers an excellent blend of stability and responsiveness: its firm yet energetic mid-sole offers confident support across varied terrain, while the upgraded Vibram MegaGrip outsole delivers exceptional traction on loose, wet or sandy trails. The rugged upper locks the foot securely, and the shoe remains versatile enough for door-to-trail outings. With durability built in and minimal compromise to performance, it stands out as a true all-around trail runner’s workhorse.

BLAINE PENNY, Calgary, AB – An elite masters runner with 3 Canadian ultramarathon championships, 6 Guinness World Records, a 2:27 marathon PB at age 48, and a 1:11 half-marathon PB.

Fascial Stretch Therapy

Unlocking the body’s hidden potential through breath and guided stretch

BY KRISTA ‘KJ’ JOHNSTON ACE-CPT FST LAZY DOG PHOTOGRAPHY

A Functional Fitness Specialist, Postural Correction Coach and Fascial Stretch Practitioner helping clients in a one-on-one setting and in small groups at EveryBody STRONGER in Calgary AB. EVERYBODYSTRONGER EVERYBODYSTRONGER

When we think of stretching, we imagine a quick hamstring stretch, touching your toes before a workout or after a run. But Fascial Stretch Therapy (FST) goes far beyond that. This innovative, sciencebacked, assisted stretching method targets not just your muscles, but also your fascia: the connective tissue much like a spider web that surrounds and supports every structure in your body. When it is healthy, fascia is elastic and fluid. When it is restricted, it can pull the body out of alignment, limit mobility and contribute to pain and poor posture.

O ne of the most powerful things about working with fascia is realizing how truly interconnected the body is. There are twelve fascial lines—or anatomical “trains”—that run through the body like highways of tension and support. These lines connect everything from your toes to your skull, wrapping around muscles, bones, organs, and joints in a continuous web.

This is why a restriction in your calf or hip might show up as tightness in your shoulders or neck, or why opening the fascia around your ribs could improve your breathing and posture. When one area is restricted, it can pull on the entire line—limiting movement and creating imbalance throughout the system.

FST works with these full-body fascial lines rather than isolating single muscles. By doing so, it not only treats the area of discomfort but also addresses the root cause, allowing for more complete and long-lasting results.

WHAT IS FST?

I n an FST session, a trained practitioner gently moves your body through pain-free ranges of motion while you stay relaxed on a treatment table. Instead of forcing a stretch, they use a blend of traction, oscillation, and breathwork to ease tension and “open up” your joints and release deep fascial tension without forcing your body into discomfort. Unlike static stretching, which often targets specific muscles, FST focuses on the entire fascial system, freeing up restrictions and increasing flexibility from head to toe.

Clients often describe their first session as surprising: less like stretching and more like their body is finally able to exhale after years of holding on. Some feel immediate relief from nagging aches. Others experience a dramatic increase in joint mobility or an overall sense of lightness and ease.

WHY FASCIA MATTERS

Fascia plays a key role in everything we do. From movement efficiency and posture to injury prevention and pain reduction. When the fascia is healthy and hydrated, it glides

smoothly with movement, but stress, repetitive motions, trauma or poor posture can cause it to stiffen and feel restricted. This limits your range of motion and creates imbalances throughout the body.

Unlike muscles, fascia doesn’t respond well to aggressive stretching or isolated effort. It requires gentle, whole-body approaches that involve the nervous system—and that’s exactly what FST provides.

WHO IS FST FOR?

FST is for anyone who wants to move with more freedom and less discomfort. Athletes use it to recover faster and perform at their peak, while desk workers find relief from the stiffness that comes with long hours of sitting hunched over their keyboards. Everyday people with long-time injuries or chronic tightness often discover a level of relief and mobility they didn’t think was possible.

HOW IS FST DIFFERENT FROM OTHER THERAPIES?

The difference lies in how fascia responds. FST doesn’t just knead or lengthen muscles—it creates space in the joints and invites the nervous system to release tension safely. It’s passive, meaning you’re not doing the work—your practitioner is guiding your body into a state where healing and release can actually happen.

Massage feels good, yoga can improve flexibility, and foam rolling has its place—but none of them access the deeper fascial layers in the way FST can. It’s the missing link in recovery that many people didn’t even know they were missing.

THE BREATH-BODY CONNECTION

Breath is an essential component of FST. During sessions, clients are guided to breathe in sync with the stretches, which helps calm the nervous system and create deeper, more sustainable release. Breath also connects the brain and body, encouraging presence, awareness, and restoration on a level that’s both physical and emotional.

W hether you’re chasing a performance goal, healing from injury, or simply wanting to feel more at ease in your own skin, FST meets you where you are. It’s not about pushing through pain or “earning” your recovery. It’s about giving your body the support it needs to move the way it was designed to.

W hen you give your fascia the attention it deserves, everything changes: posture improves, movement becomes easier, and chronic tension starts to melt away. It’s not magic, it’s just a smarter way to work with your body instead of against it.

KNEE MOBILITY

Keeping knees mobile will enable you to maintain functional movement

BY KELLY STARRETT

Doctor of Physical Therapy, co-author of bestsellers Ready to Run and Built to Move, and co-founder and Chief Health Officer of The Ready State from San Rafael, CA.

THEREADYSTATE THEREADYSTATE

From climbing stairs and chasing your kids to hitting a deep squat or running five kilometres on the weekend, your knees are essential to how you move through life. But when knee mobility is limited, everything gets harder—and often, more painful.

Knee stiffness and discomfort aren’t just “part of getting older.” They’re signals from your body that something needs attention. The good news? You don’t need fancy equipment or hours of rehab to start moving better. Simple, consistent knee mobility exercises can restore range of motion, relieve discomfort, and help you feel more stable and confident in your movement.

WHY KNEE MOBILITY MATTERS

Your knees play a crucial role in just about every movement you make—from walking and running to squatting and standing up from a chair. As hinge joints, they allow your legs to bend and straighten, and they’re deeply influenced by what’s happening both above (at the hips) and below (at the ankles). That means if your knees aren’t moving well, it’s not just your lower body that suffers— your entire movement system is affected.

When knee mobility is restricted, your posture, balance, and stability can all take a hit. Tight quads, stiff hips, and limited ankle range of motion can cause your knees to compensate in ways they weren’t designed to—leading to discomfort, poor mechanics, and eventually injury. In fact, many common issues like runner’s knee and pain during squats can be traced back to poor movement quality, not just weak muscles.

Some of the most common causes of limited knee mobility include:

• A sedentary lifestyle (aka too much sitting, not enough movement)

• Past injuries that were never fully rehabilitated

• Muscle tightness in the quads, hamstrings, calves, or hip flexors

• Inflammation or joint irritation from repetitive overuse The good news? You can improve how your knees move and feel—often with just a few minutes a day. Consistent mobility exercises for knees help reduce stiffness, reintroduce natural range of motion, and build more durable, pain-free movement patterns.

Whether you’re dealing with discomfort or simply want to stay ahead of future problems, exercises to improve knee mobility are a smart investment in long-term performance and joint health.

SIMPLE EXERCISES TO IMPROVE KNEE MOBILITY

Mobility is a major player in keeping your knees healthy, functional, and pain-free. Whether you’re bouncing back from an injury or just trying to move better every day, a few targeted mobility drills can go a long way.

Following are some of the best knee mobility exercises to improve flexibility and control—so you can walk, squat, run, and move with confidence.

BEST KNEE MOBILITY EXERCISES TO ENHANCE FLEXIBILITY AND MOVEMENT

These exercises help improve your knees’ ability to bend, extend, and move freely through their natural range—crucial for everyday comfort and injury prevention.

1. Heel Slides

Lie on your back with legs extended. Slowly slide one heel toward your glutes, bending the knee, then extend back out.

Repeat 10–15 times per leg.

Why it works: Encourages gentle knee flexion and extension— especially useful after long bouts of sitting or in early rehab.

2. Seated Knee Extensions

Sit tall in a chair. Extend one leg straight out, squeezing your quad at the top, then lower slowly. Perform 10–15 reps per leg. Why it works: Strengthens the quadriceps, which play a key role in stabilizing the knee joint during movement.

3. Quadriceps and Hamstring Stretch

For quads: stand and pull one foot behind you. For hamstrings: place your foot on a low surface and hinge forward at the hips. Why it works: Releases tension in major muscle groups that often restrict knee motion and cause pain or discomfort during activity.

EXERCISES FOR KNEE MOBILITY THAT PROMOTE BETTER CONTROL AND STABILITY

These drills support joint stability, balance, and proprioception— all essential for athletic performance and daily movement.

1. Knee Circles

With feet together and knees slightly bent, slowly circle your knees clockwise, then counterclockwise. Perform 10 reps in each direction. Why it works: Lubricates the joint and enhances spatial awareness of knee positioning during movement.

2. Step-Through Lunges

From standing, step forward into a lunge, then swing the leg back into a reverse lunge—all in one smooth motion. Alternate legs for 8–10 reps. Why it works: Builds strength and coordination through a full range of motion while reinforcing single-leg stability.

3. Wall-Assisted Deep Knee Bends

Stand with your back against a wall and feet slightly forward. Slide down into a deep squat and hold for 15–30 seconds. Repeat 2–3 times. Why it works: Helps restore confidence and control in deep knee positions without overloading the joint. When it comes to knee health, mobility equals longevity. Practicing these exercises for knee mobility just a few times per week can help you maintain functional movement, reduce stiffness, and feel stronger doing the things you love.

This article has been reprinted with permission from www.thesteadystate.com.

From Levers to Lattices

Rethinking the body through biotensegrity

BY BRIAN BETANCOURT

A movement strategist and exercise physiologist with over a decade of experience coaching athletes, leading performance programs, and designing educational systems; Director of Curriculum & Performance, MovNat in Miami, FL.

BRIANBTHEEP MOVNAT BRIAN-BETANCOURT

History tells us that that our bodies are best understood as machines. Classical biomechanics, brilliant as it is, was developed by studying inanimate, uniform objects: pulleys, bridges, levers. But living bodies don’t behave like dead matter.

As Graham Scarr writes in Biotensegrity: The Structural Basis of Life, “Part of the problem with classical mechanics is that these laws… were described through experiments on inanimate objects with relatively simple and uniform internal structures. Living tissues, on the other hand, are multiscale composites where each anatomical part is a complex module made from smaller modules nested within its complicated, heterarchical organization… and their physiological interactions conform more to the relatively new physics of soft matter than standard engineering.”

Bones bend. Fascia responds. Tissues under high strain stay supple. Even the most ‘rigid’ parts of the body—bones, tendons— store and return energy like a spring. Structures that would collapse under classical assumptions remain fluid, stable, and alive.

THE CRACKS IN CLASSICAL BIOMECHANICS

The mechanical view of the human body found fertile ground during the Industrial Revolution. Giovanni Alfonso Borelli often called the “father of biomechanics,” played a pivotal role in this. His seminal work, De Motu Animalium (“On the Movement of Animals”), laid the groundwork for viewing bones as levers, joints as hinges, muscles as motors. It made sense, especially in a world reshaped by industry. Bodies were measured, mapped, and modelled like machines. Movement was simplified into vectors and torque. Rehab focused on correcting angles and restoring symmetry. Coaching drills emphasized alignment and force production. But living tissue doesn’t follow engineering rules. Muscles don’t contract in isolation. Fascia doesn’t behave like rope. And forces aren’t neatly transferred along a single axis—they ripple, radiate, and reorganize across the system. Most importantly, real-world human movement is messy, variable, adaptive. It’s not rigid—it’s responsive.

This gap between the predictable world of physics and the emergent nature of living systems is where biomechanics starts to fall apart. Classical mechanics isn’t inherently wrong—it’s just profoundly incomplete for understanding life.

EUCLID AND GEOMETRY

The problem isn’t just with the mechanics—it’s with the geometry. Euclidean geometry, first codified by the Greek mathematician Euclid around 300 BCE, offered a logical and consistent way to understand space. His system of points, lines, and angles was so intuitively “correct” that it shaped the way humans conceptualized reality for over two thousand years. Classical mechanics grew within this spatial system—flat, rigid, predictable—and it was only natural that early biomechanics would adopt it as well.

The use of Euclidean logic in biomechanics may help draw diagrams or model force vectors, but it cannot explain how life holds itself together. It cannot model the self-organizing, shapeshifting, heterarchical nature of living movement. For that, we need a different geometry. One that curves. One that responds. One that lives.

BIOTENSEGRITY: A NEW STRUCTURAL LANGUAGE

This brings us to biotensegrity, a revolutionary model for understanding biological architecture. The term “tensegrity” was coined by R. Buckminster Fuller, an architect and inventor, to describe structures that maintain their integrity through a continuous tensional network, rather than continuous compression. Think of a tensegrity sculpture: rigid struts (compression) float within a web of continuous cables (tension), holding the shape without touching each other.

Dr. Stephen Levin, an orthopedic surgeon, was instrumental in applying Fuller’s tensegrity principles to biological systems, recognizing that this non-intuitive geometry perfectly describes the human body. •

In biotensegrity, bones are the discontinuous compressive elements, ‘floating’ within a continuous, pre-stressed tensional network formed by fascia, muscles, ligaments, and even fluid dynamics. Force is not transmitted through stacked levers but distributed dynamically throughout the entire tensional system. This means that a force applied anywhere in the body is immediately and widely disseminated, allowing for remarkable resilience, adaptability, and energy storage, much like a spring. The body doesn’t stack in segments; it floats in tension.

HETERARCHY: COORDINATION WITHOUT COMMAND

A key concept intertwined with biotensegrity is heterarchy. Traditional biological and mechanical models often assume a hierarchy: a top-down control system where the brain dictates every movement, or where one system is inherently more important than another.

In a heterarchical system, there is no single “boss.”Instead, all components—from the molecular level within cells, to the cellular, tissue, organ, and musculoskeletal systems—are equally interactive and influential. They co-regulate through complex feedback loops, adapting and influencing each other in a multidirectional, omnidirectional manner. It’s not top-down, nor is it purely bottomup; it’s a constant, dynamic interplay from the middle to the outside, from the outside to the middle, from the top to the bottom, and from the bottom to the top. This distributed control and mutual influence allow for incredible adaptability and emergent behaviour in human movement.

WHAT THIS MEANS FOR MOVEMENT

The shift from a biomechanical to a biotensegrity and heterarchical understanding of the body has profound implications for how we approach movement, training, and rehabilitation:

• Coaching: We no longer focus on rigidly “aligning bones” or instructing isolated muscle contractions. Instead, the emphasis

shifts to managing tension relationships throughout the entire system, cueing for adaptability, responsiveness, and global force distribution. Critically, this also involves designing movement as behaviour aimed at solving problems and tasks. Coaches can leverage task-led constraints to guide the development of motor learning and foster real-world capability, recognizing that movement solutions emerge from the body’s dynamic interaction with its environment.

• Rehabilitation: Injuries are less about a single “failure” at a joint or muscle and more about a multifaceted breakdown in the body’s ability to adapt. This can manifest as a disruption within the tensegrity matrix, a lack of sufficient movement solutions (variability) to effectively solve a movement problem, or even be influenced by lifestyle factors such as cognitive distraction, fatigue, or insufficient readiness for a given task. Treatment, therefore, moves beyond localized fixes to addressing patterns of strain and tension across the whole interconnected system, enhancing motor learning and adaptability, and considering the broader context of an individual’s readiness, fostering systemic resilience.

• Performance: Fluidity, efficiency, and resilience in athletic performance are better understood as the result of distributed coordination and continuous tension modulation, rather than bruteforce production by isolated levers. Optimal movement is emergent, not simply instructed, and is always contextual to the task at hand. The shift from the rigid, linear world of classical biomechanics to the fluid, interconnected realm of biotensegrity is not merely an academic exercise. It is a fundamental re-evaluation of how we perceive, touch, train, and heal the body. You’re not a machine in need of calibration. You’re a constellation of living tensions, adapting in real time to the forces of the world.

This article has been edited for length and reprinted with permission from www.movnat.com.

SELF CONFIDENCE IS THE FOUNDATION OF SUCCESS!

By Scott Wildeman, Area Developer – KidStrong

Self-confidence is the cornerstone of achieving any goal, whether in fitness, academics, or life. Over my 25 years in the adult fitness industry, I’ve worked with people from all backgrounds, each with unique abilities and aspirations.

I AM STRONG! I AM BRAVE! I CAN DO THIS!

This is our powerful mantra that we start and end each class with. At our core, KidStrong works to build self efficacy! One’s belief that they can do this!

The Importance of Self-Efficacy

One of the most overlooked yet critical factors in success is self-efficacy—the belief in one’s ability to accomplish goals. Without it, even the best plans can falter.

Challenges Faced by Adults

Many adults struggle with low self-efficacy. Imposter syndrome and negative relationships with their bodies and exercise are common. These challenges often lead to frustration, inconsistent fitness routines, poor nutrition, and negative impacts on both physical and mental health.

The Role of Childhood Experiences

Often, these struggles stem from negative childhood experiences—like being picked last for a team—which can shape our self-image for years to come.

Introducing KidStrong

In 2021, my business partner Michael McDonald introduced me to KidStrong, and I immediately knew we had to bring it to Alberta. At its core, KidStrong is about building self-

confidence and self-efficacy in children. By nurturing these qualities early, we can help kids carry positive thought patterns through junior high, high school, and beyond—creating meaningful, generational change in our communities.

How KidStrong Builds Confidence

KidStrong is a science-based training program for kids that focuses on physical, character (social-emotional), and cognitive development. Our age-appropriate classes meet each child where they are and systematically build their confidence and self-efficacy. We teach kids that they can do hard things, empowering them to make friends, participate in any sport, and raise their hands high in the classroom.

KidStrong has 3 locations in the Calgary area For more information visit www.kidstrong.com

Creatine: The Myths and Facts

More than just a fitness supplement, creatine supports energy, muscle, brain, and overall cellular health

BY ASHLEY LEONE

Sports

Dietician

and

Owner

of Gazelle Nutrition Lab in Toronto, ON.

ATHLETICWISE GAZELLENUTRITIONLAB GAZELLEFOOD

From the gym, to the track, to the yoga studio, creatine monohydrate is popping up everywhere these days.

Creatine's potential to not only support muscle growth and recovery but also cognitive performance, has made it a mainstay in many of our kitchens. Creatine is a supplement that has stood the test of time with decades of studies, countless athletes, and still no serious red flags.

Creatine is a substance that helps your body regenerate ATP (adenosine triphosphate) which is the primary energy-carrying molecule used by living organisms. ATP fuels short bursts of highintensity effort that are used for reps in the gym, and sprints. More ATP means a greater capacity to train hard and recover fast.

But for all its proven power, creatine is surrounded by rumours that refuse to die. Let’s separate fact from fiction.

CREATINE IS AN ANABOLIC STEROID

Myth

Creatine often gets lumped in with steroids simply because it builds muscle. But, chemically and biologically, they are worlds apart.

Anabolic steroids are synthetic forms of testosterone that boost muscle protein synthesis by increasing protein synthesis in the cell. In contrast, creatine is a compound your body naturally makes from amino acids (glycine, arginine, and methionine) in your liver and kidneys.

Once stored in muscle as phosphocreatine (PCr), it is used to regenerate ATP, your muscles’ quick-fire energy source. The result? You can train harder and longer, stimulating more growth over time.

CREATINE DAMAGES YOUR KIDNEYS

Myth

This myth dates back decades and stems from confusion over creatine metabolism and its by-products. Creatine and phosphocreatine break down into creatinine, which enters the blood and is eliminated in urine. Because creatinine levels are used to assess kidney function, early concerns arose that creatine supplements might raise creatinine and strain the kidneys. However, research shows no such link. Most studies find that creatine supplementation does not cause harmful increases in creatinine.

In addition, creatine supplementation is not associated with kidney damage. Dozens of long-term studies confirm no kidney dysfunction in healthy adults taking 3–5 grams/day. In fact, elite athletes have used creatine safely for over 30 years.

CREATINE CAN HELP PROTECT THE BRAIN

Fact

Creatine’s benefits go beyond muscle. The brain uses enormous amounts of ATP, and research suggests that creatine supplementation can protect against energy deficits after injury.

In studies, creatine use in children with traumatic brain injury show improved cognitive, physical, and behavioral outcomes. Preliminary data even suggest creatine may reduce concussion severity when taken soon after injury.

While more research is needed, particularly in mild head injuries, creatine could soon become a valuable tool in concussion recovery, especially under medical supervision.

WOMEN RESPOND DIFFERENTLY

Fact

Creatine is not just a guy thing. Female athletes benefit too, though the physiology differs slightly.

Women may have higher baseline intramuscular creatine levels perhaps due to smaller muscle mass. As such, creatine supplementation may not always have the same level of impact on performance as it does in males. Even so, changing hormonal factors during reproductive stages like menses, pregnancy, peri- and post-menopause seem to result in potential gender-specific uses for creatine. For example, women often have lower brain creatine levels and are twice as likely to suffer from depression during their reproductive years. Creatine supplementation around 10 grams/day has been linked to improved mood and energy metabolism. After menopause, creatine becomes even more valuable, helping preserve muscle and bone strength.

And, despite gender differences in response to creatine for performance, there are positive effects. Research in females shows that creatine supplementation does indeed support strength, recovery, and lean mass gains, especially during resistance training.

DON’T MIX CREATINE WITH COFFEE

Myth (or Fact?)

The caffeine-and-creatine combo sparks debate: does caffeine cancel creatine’s benefits, or do they enhance each other? Research is mixed. Concerns arise because caffeine and creatine have opposite effects on muscle relaxation, and the combination can worsen sleep or cause gastrointestinal (GI) discomfort. Still, recent studies suggest these drawbacks don’t significantly affect overall performance and using both after the creatine loading phase may even boost results more than if taken alone.

A 2017 study by Trexler et al. tested 300 milligrams caffeine and 20 grams creatine on sprint and strength performance in active men. The combination did not reduce performance, though seven per cent of participants reported digestive issues. Furthermore, a 1998 study found no evidence that caffeine and creatine interfere with each other’s metabolism.

YOU CAN SKIP THE LOADING PHASE

Fact

The classic “loading phase” of 20 grams/day for a week helps saturate muscles fast, but it’s not mandatory.

Research shows taking a steady three - five grams per day achieves the same creatine saturation over about four weeks. The slower approach reduces the risk of bloating and digestive discomfort that sometimes occur during rapid loading.

If you do load, divide doses into ≤10 g servings throughout the day and take them with carbohydrates to aid uptake. Most athletes choose to split the 20-gram loading dose into four and include five grams at creatine with meals and one snack. Regardless of whether you start with a loading dosage period or not, consistency is key, not speed.

BOTTOM LINE

Creatine is one of the most thoroughly researched and safest supplements available. It is not a steroid, will not damage healthy kidneys, and may even protect the brain. For both men and women, across ages and training goals, creatine delivers measurable improvements in strength, recovery, and cognition.

YOUR GAME PLAN

• Maintenance: 3–5 grams/day (or 0.1 g/kg of body weight/day) after training, ideally with carbs.

• Optional loading: 20 grams/day (split into 4–5 doses) for 5–7 days.

Whether you chase it with juice or water, creatine might be the simplest, smartest performance upgrade you can make.

Food for the Brain, Food for the Body

Where cognitive function meets peak performance

BY DR. SYL CORBETT

What’s on the menu for today? Have you thought about it? Quite literally, have you considered your brain in your food selection? By not fuelling for your next workout or race, your choices may unwittingly help or hinder your efforts in both realms. What nourishes your sports performance so too affects your brain function. You ideally can accomplish both by aligning your food intake

D igestion begins with our first bite. Food is broken down to, depending on the substrate we ingest, glucose, amino acids, fatty acids, electrolytes, polyphenols, and vitamins. These nutrients fuel both performance and cognition. Our tissues draw in nutrients they need to perform tasks we impose on them.

When it concerns the nervous system, we rely on primarily glucose and in the case of fasting or a ketogenic diet, ketones is the source. Astrocytes, a subtype of glial cells that make up most cells in the human central nervous system, support the nervous tissue by increasing glucose metabolism to produce lactate. Neurons (functional units of the nervous system) use this lactate for energy. We need adenosine triphosphate—ATP, which currently provides energy production in the body—for sustaining our neuronal activity. Neurotransmitters, molecules that deliver information in the nervous system, are composed of amino acids, the building blocks of proteins. B-vitamins, iron, zinc, and iodine act as co-factors in these pathways. Choline—forming acetylcholine, another neurotransmitter—is neither a vitamin or mineral yet it has a huge impact on healthy brain development, muscle movement, your nervous system and metabolism. For example, docosahexaenoic acid (DHA), an essential omega-3 fatty acid, is bound to a phospholipid molecule, which is vital to the health of our cellular membranes and supports the brain, including facilitating transport across the blood-brain barrier. Vitamin D and magnesium further support the synapses—gaps through which information is transmitted—in the nervous system.

Most people are familiar with fuel ingested for sports performance. Powerful explosive movements rely on the ATP–phosphocreatine (ATP-PC) system. Our muscle stores rapidly donate a phosphate to adenosine diphosphate (ADP) allowing ATP to reform and provide us fuel for high intensity demands. For sustained efforts, muscle glycogen and fatty acids are required. Mitochondria, organelles that generate most of the cell's chemical energy through aerobic respiration, are activated to match the effort. ATP and electrolytes are necessary for contraction including calcium and sodium/potassium gradients. Daily protein supports tendon/ligament remodelling and leucine-rich proteins also trigger mTOR for muscle protein synthesis. Examples of these proteins include meats, fish, and dairy. For a vegan source legumes and nuts are a fabulous option. 1.2-1.8kg/body weight is a recommended target of protein per meal. This is vital for synaptic plasticity, i.e. the adaptability to make new connections and prune the ones we don’t need.

L ikewise, we need complex carbohydrates to maintain focus and sustain our activity. Daily carbohydrate consumption is recommended to be adjusted depending on the demands of exercise, with a range of 3 – 5 grams of carbohydrate per kilogram

of an athlete’s body weight for “light” activity, to 8 – 12 grams per kilogram of body mass for “very high” activity.

Fats such as omega-3s, eicosapentaenoic acid (EPA), e.g. algae, docosahexaenoic acid (DHA) e.g. from fatty fish, and monounsaturated fatty acid (MUFAs) e.g., olive oil, may help an individual improve their exercise efficiency, recovery, and possibly prevent injury during intense training. For those on a vegan diet, alpha linolenic acid (ALA), e.g. flax, has been reported to help with neuroinflammation. Although classically known to provide energy, there is exciting evidence for the influence of dietary factors on specific molecular systems and mechanisms that maintain mental function.

Not to be forgotten, ingesting fibre is recommended as it may modulate health through the interaction with the gut microbiome. The aim for fibre is 25 – 38 grams/day. The gut-brain axis is now well documented, and we now know we must feed the gut microbes to nourish the brain. Our food not only fuels our workouts but also figures prominently in interactions with the brain.

L astly, try to consume fluids/electrolytes as they have demonstrated the ability to reduce levels of fatigue, confusion, and total mood disturbance. During exercise lasting more than one hour and causing fatigue, athletes are advised to consume a carbohydrate source that is rapidly converted to blood glucose, while electrolytes should be included in fluids consumed during exercise lasting more than one to two hours.

Give your ingestion some thought and fuel your workout mindfully. Every meal and drink may be an opportunity to up your mental and physical game.

SUGGESTED FOOD OPTIONS

• Broccoli/broccoli sprouts: Sulforaphane, vitamin C/K, fibre, and gut health.

• Mushrooms (shiitake/cremini): Beta-glucans for immunity; ergothioneine, a potent antioxidant.

• Beets: Natural nitrates → nitric oxide for blood flow, endurance, and brain perfusion.

• Garlic: Allicin and organosulfur compounds for cardiometabolic and immune support.

• Berries (blueberries): Polyphenols that aid neuroplasticity and vascular health.

• Leafy greens (spinach/kale): Rich in vitamins, minerals, fibre, and antioxidants.

• Legumes (lentils/beans): Fibre and protein for sustained energy.

• Hemp seed: Balanced ratio of omega-3 and omega-6 fatty acids, complete plant-based protein with all essential amino acids, high fibre content, reduces inflammation, and supports brain and skin health.

• Kimchi: Supports digestive health by promoting a healthy gut microbiome and boosts the immune system.

• Tofu: A complete plant-based protein and is rich in essential nutrients like calcium, iron, and magnesium, contributing to bone and heart health.

Dietary Diversity and Overeating

When it comes to food choices, we can be creatures of habit—until we add some variety

BY MICHAEL GREGER M.D. FACLM

Author, physician, professional speaker and founder of nutritionfact.org from New York. NUTRITION.FACTS

How did we evolve to solve the daunting task of selecting a diet that supplies all the essential nutrients? Dietary diversity. By eating a variety of foods, we increase our chances of hitting all the bases. If we only ate for pleasure, we might just stick with our favourite food to the exclusion of all others, but we have an innate tendency to switch things up.

Researchers found that study participants ended up eating more calories when provided with three different yogurt flavours than just one, even if that one is the chosen favourite. So, variation can trump sensation. They don’t call it the spice of life for nothing.

Even just switching the shape of food can lead to overeating. When kids had a second bowl of mac and cheese, they ate significantly more when the noodles were changed from elbow macaroni to spirals. People allegedly eat up to 77 per cent more M&Ms if they’re presented with ten different colours instead of seven, even though all the colours taste the same. “Thus, it is clear that the greater the differences between foods, the greater the enhancement of intake,” the greater the effect. Alternating between sweet and savoury foods can have a particularly appetite-stimulating effect. Do you see how, in this way, adding a diet soda, for instance, to a fast-food meal can lead to overconsumption?

It appears to be something we’re born with. Studies on newly weaned infants dating back nearly a century show that babies naturally choose a variety of foods even over their preferred food. This tendency seems to be driven by a phenomenon known as sensory-specific satiety.

Researchers found that, “within two minutes after eating the test meal, the pleasantness of the taste, smell, texture, and appearance of the eaten food decreased significantly more than for the uneaten foods.” Think about how the first bite of chocolate tastes better than the last bite. Our body tires of the same sensations and seeks out novelty by rekindling our appetite every time we’re presented with new foods. This helps explain the “dessert effect,” where we can be stuffed to the gills but gain a second wind when dessert arrives. What was adaptive for our ancient ancestors to maintain nutritional adequacy may be maladaptive in the age of obesity.

When study participants ate a “varied four-course meal,” they consumed 60 per cent more calories than those given the same food for each course. It’s not only that we get bored; our body has a different physiological reaction.

Researchers gave people a squirt of lemon juice, and their salivary glands responded with a squirt of saliva. But when they were given lemon juice ten times in a row, they salivated less and less each time. When they got the same amount of lime juice, though, their salivation jumped right back up. We’re hard-wired to respond differently to new foods.

Whether foods are on the same plate, are at the same meal, or are even eaten on subsequent days, the greater the variety, the more we tend to eat. When kids had the same mac and cheese dinner five days in a row, they ended up eating hundreds fewer calories by the fifth day, compared to kids who got a variety of different meals.

The staggering array of modern food choices may be one of the factors conspiring to undermine our appetite control. There are now tens of thousands of different foods being sold.

The so-called supermarket diet is one of the most successful ways to make rats fat. Researchers tried highcalorie food pellets, but the rats just ate less to compensate. So, they “therefore used a more extreme diet…[and] fed rats an assortment of palatable foods purchased at a nearby supermarket,” including such fare as cookies, candy, bacon, and cheese, and the animals ballooned. The human equivalent to maximize experimental weight gain has been dubbed the cafeteria diet.

It’s kind of the opposite of the original food dispensing device I’ve talked about before. Instead of all-you-can-eat bland liquid, researchers offered free all-you-can-eat access to elaborate vending machines stocked with 40 trays with a dizzying array of foods, like pastries and French fries. Participants found it impossible to maintain energy balance, consistently consuming more than 120 per cent of their calorie requirements.

Our understanding of sensory-specific satiety can be used to help people gain weight, but how can we use it to our advantage? For example, would limiting the variety of unhealthy snacks help people lose weight? Two randomized controlled trials made the attempt and failed to show significantly more weight loss in the reduced variety diet, but they also failed to get people to make much of a dent in their diets. Just cutting down on one or two snack types seems insufficient to make much of a difference. A more drastic change may be needed.

Reprinted with permission from www.nutritionfacts.org.

30-Minute Amritsari Chole (Chickpea Curry)

A vibrant, protein-packed curry that transforms humble chickpeas into a quick, flavourful Indian classic, perfect for busy weeknights

VIJAYA SELVARAJU TANYA PILGRIM

Cooking expert, TV personality and author of Indian Food is Easy from Toronto, ON.

VIJAYASELVARAJU VIJAYA-SELVARAJU

When I am looking for comfort, I turn to this Amritsari chole. Also known as chana masala, this dish brings together humble chickpeas with an array of spices woven into a rich, deep, and tangy gravy. While this recipe is typically made by soaking and cooking dried chickpeas, I take a handy shortcut by using tinned chickpeas, which cuts back on prep time without compromising flavour or texture. Also, my secret ingredient, black tea, gives this curry its beautiful deep colour as well as an herbal back note that makes this curry extra delicious. Whether you’re serving it with fluffy basmati rice, puffy pooris or warm naan, this quick and easy version delivers authentic depth and comfort in every bite—proof that soul-satisfying Indian food doesn’t have to take hours.

Serves 4

INGREDIENTS

• 2½ cups water

• 2 black tea bags (Assam, breakfast, Ceylon, or Darjeeling)

• 3 Tbsp. canola oil

• 1 bay leaf

• 1 cinnamon stick

• 3 green cardamom pods

• 1 black cardamom pod (optional)

• 3 cloves

• 1 medium yellow onion, finely chopped

• 4 cloves garlic, finely grated

• ½ Tbsp. finely grated ginger

• 1 cup strained tomato sauce

• 1 tsp. Kashmiri chili powder

• 1 tsp. garam masala

• 1 tsp. kasoori methi

• 1 tsp. ground coriander

• 1 tsp. amchur powder

• 1 tsp. anardhana powder (dried pomegranate)

• ½ tsp. black salt

• ½ tsp. ground turmeric

• ¼ tsp. asafoetida

• Kosher salt

• 2 cans (19 oz/540 ml each) chickpeas, drained & rinsed

• 2 Tbsp. ghee or coconut oil

• 1 tsp. ground cumin

• 3 long green finger chilis, split lengthwise

DIRECTIONS

1. Add the water to a small saucepan and bring it to a boil. Add the tea bags and continue boiling for 3 minutes or until the water takes on a dark brown hue. Remove from the heat and discard the tea bags. To a large pot on medium heat, add the oil. Once hot, add the bay leaf, cinnamon stick, green cardamom, black cardamom, and cloves. Sauté for 10 to 15 seconds or until the cloves puff up. Add the onion, garlic, and ginger and sauté until softened and fragrant. Pour in the strained tomato sauce and continue cooking for 10 to 15 minutes, stirring frequently, until the tomatoes become jammy and the oil begins to sizzle along the edges of the mixture.

2. Add the chili powder, garam masala, kasoori methi, ground coriander, amchur powder, anardhana powder, black salt, turmeric, asafoetida, and salt to taste. Mix to combine. Add the drained chickpeas and tea water. Increase the heat to medium-high and simmer for an additional 10 minutes to slightly thicken. Transfer to a serving bowl.

3. Add the ghee or coconut oil to a small frying pan on medium-high heat. Once hot, sprinkle in the cumin and add the chilis. Cook for 10 seconds and then pour over the prepared chole. Stir to mix in.

4. Serve hot with a pile of thinly sliced red onions and long green chilis on the side for extra crunch and heat, along with puffy pooris.

Nutrition facts per serving Calories 400; protein 46 g; fat 79.5 g; carbs 159 g.

Charred Whole Cauliflower with Mustard Seeds

A show-stopping centrepiece that’s as bold as it is beautiful

RECIPE

BY

MARK BITTMAN AYA BRACKETT

Mark Bittman is the author of more than 30 acclaimed books, including the How to Cook Everything series and the #1 New York Times bestseller VB6: Eat Vegan before 6:00 to Lose Weight and Restore Your Health … for Good, from New York, NY.

MARKBITTMAN MARKBITTMAN

Charred whole cauliflower has become a vegetarian phenomenon, with good reason. My technique delivers maximum flavour with minimal fuss, keeping all the drama in a single pan while transforming a simple head of cauliflower into an impressive dish.

Prep Time –90 minutes

Serves 4

INGREDIENTS

• 1 large head cauliflower (about 2lbs)

• 8 Tbsp. coconut oil

• Salt

• 2 Tbsp. chopped garlic

• 2 Tbsp. chopped fresh ginger

• 1/4 cup yellow mustard seeds

• 1 Tbsp. paprika

• 1/2 tsp. cayenne, or to taste

• Pepper

• 1 lime, halved

DIRECTIONS

Heat the oven to 450°F and position the rack in the middle. Put a kettle of water on to boil. Trim any discolored leaves from the cauliflower and cut off the bottom but leave the core intact. Rub the cauliflower all over with 2 Tbsp. of the coconut oil and a generous pinch of salt. Put it in an ovenproof medium skillet and cover the pan tightly with aluminum foil.

Transfer the skillet to the oven, carefully pull the rack out, lift up a corner of foil, and pour ½ inch boiling water into the skillet. Reseal tightly and roast the cauliflower until a knife inserted near the core meets only some resistance, 35 to 40 minutes. Remove the foil, pour off all but a thin film of water from the pan, and continue roasting until the cauliflower is deeply browned and tender to the core, 25 to 35 minutes, always making sure there is a little water in the pan.

Meanwhile, put the remaining 6 Tbsp. oil in a small saucepan with the garlic and ginger over medium-low heat. When it starts to sizzle, cook, stirring frequently until the garlic and ginger puff a little and turn golden, 5 to 10 minutes. Stir in the mustard seeds and cook until they pop, a minute or two. Remove from the heat and add the paprika, cayenne, and a sprinkle of salt and pepper. Let the mixture steep while the cauliflower roasts.

When the cauliflower is ready, carefully remove the skillet from the oven and let it cool a bit. Put the saucepan with the seasoned oil over medium- low heat to rewarm and squeeze in the lime; taste and adjust the seasoning. Quarter the cauliflower and open it up into wedges. Drizzle the oil over all and serve.

Coconut Ramen Bowl

A creamy, nutrient-packed plant-based ramen to fuel your body and delight your taste buds

RECIPE AND PHOTOGRAPHY BY DANIELLE ARSENAULT

Danielle is one of IMPACT Magazine’s Top Vegan Influencers and raw food chef from Vancouver Island, B.C. and Ometepe, Nicaragua.

PACHAVEGA RAWVEGANCHEF

Enjoy a vibrant, nourishing twist on traditional ramen, packed with plant-based goodness. The creamy coconut and vegetable broth, infused with garlic, ginger, turmeric, and Chinese five-spice, provides a comforting, flavourful base. Kelp noodles keep it light while delivering a satisfying texture, and the mix of broccoli, purple cabbage, leafy greens, and marinated shiitake mushrooms adds colour, crunch, and essential nutrients. Rich in healthy fats and antioxidants, this bowl is both energizing and soothing—a perfect balance for body and mind.

Serves 4

BROTH INGREDIENTS

• 2 cups coconut milk

• 3 cups vegetable broth

• 2 Tbsp. tamari

• 3 cloves garlic, minced

• 1 Tbsp. ginger, grated

• 1 tsp. turmeric

• 1/2 tsp. Chinese five-spice

BOWL INGREDIENTS

• Kelp noodles (1 package, rinsed)

• 1 cup broccoli florets

• 1/2 cup shredded purple cabbage

• 1 cup pan-fried tree spinach (Chaya) or any dark leafy green

• 1/2 cup marinated shiitake mushrooms (a splash of each: tamari, sesame oil, rice vinegar)

DIRECTIONS

1. Broth: Simmer coconut milk, vegetable broth, tamari, garlic, ginger, turmeric, and Chinese fivespice for 10 minutes.

2. Pan-Fry Spinach: Sauté tree spinach until tender.

3. Assemble: In each bowl, layer kelp noodles, broccoli, cabbage, spinach, and mushrooms.

4. Serve: Pour hot broth over bowls and garnish with fresh herbs if desired.

Enjoy!

Nutrition facts per serving

Vegan Chocolate Cake

Rich, moist and decadently dairy-free

RECIPE AND PHOTOGRAPHY BY MARIA KOUTSOGIANNIS

Recipe developer & food blogger at FoodByMaria, and winner of Guy Fieri’s 2023 Food Network’s Flavortown, from Calgary, AB.

FOODBYMARIA FOODBYMARIAOFFICIAL

This vegan chocolate cake is a game-changer—incredibly moist, rich, and ready in under an hour! With a silky cashew frosting that'll make you forget all about dairy, it's the plant-based dessert that will have everyone asking for seconds.

Prep Time – 20 minutes

Baking Time – 35 minutes

Serves 10-12

INGREDIENTS

Cake

• 2 Tbsp. apple cider vinegar

• 1 1/4 cups almond milk, or other plant-based milk

• 2 cups brown sugar

• 2 1/4 cups all-purpose flour

• ½ + 1/3 cup unsweetened cocoa powder

• 1 ½ Tbsp. baking powder

• 2 tsp. baking soda

• Large pinch of salt

• ½ cup coconut oil, melted

• 1 Tbsp. vanilla

• 1 cup boiling water

Chocolate Frosting

• 2 cups raw cashews, soaked in cold water for a least 1 hour, then strained and rinsed

• ½ cup unsweetened cocoa powder

• ¼ cup icing sugar

• ¼ cup + 1 Tbsp. almond milk

• 1 tsp. vanilla

• Pinch of salt

DIRECTIONS

1. Lightly grease a 9-inch baking tin with vegan or non-vegan butter and set aside.

2. Preheat oven to 350° F.

3. To a small bowl, add your apple cider vinegar and plant-based milk. Stir to combine and set aside. Do not worry about the curdling, this is meant to happen. It is essentially cream!

4. To a large bowl, add brown sugar, flour, cocoa powder, baking powder, baking soda and salt. Whisk till well combined and there are no lumps.

5. To the bowl, add the coconut oil, vanilla and milk mixture. Using a hand mixer or whisk, begin whisking for around 1-2 minutes or until combined. The mixture should be lumpy. Gently add in the boiling water and whisk for another 30 seconds.

6. Transfer mixture to the baking tin and bake for 32-35 minutes. Remove from the oven and let the cake cool completely in the baking tin.

7. For the frosting, simply add all your ingredients into a high-speed blender and blend for 1 minute and 30 seconds. Place the frosting in the fridge for 10 minutes before frosting the cake.

8. Enjoy with fresh berries or some vanilla ice cream or both!

NOTE: This chocolate cake will last up to one week in a tightly sealed container on the counter at room temperature. Any leftover icing will also last up to one week in a sealed container in the fridge.

Nutrition facts per serving Calories 473; protein 7.5 g; fat 21.2 g; carbs 69.2 g.

Mindset Mastery

Three proven strategies to change the way you think

BY ALEX BROWN

A self-improvement writer, speaker, athlete and dedicated martial artist from Calgary, AB. ALEXBROWNOFFICIAL.NET

It’s not what you do every now and then that makes a difference in your world, it’s what you do every single day on a consistent and regular basis. This is where your power lies.

Your mindset is your secret weapon to achieving your goals. It is the make-or-break difference—the primary variable that determines success or failure. As a result, everyone is in the business of mindset mastery, strengthening their mentality to accomplish their grandest goals and dreams. So, this begs that all-important question…

How can you master your mentality? Fortunately, there are several proven strategies that can enhance your mindset and change the way you think.

PRACTICE CALCULATED HARDSHIPS

All self-improvement begins when you strengthen your thinking.

Strengthening your thinking comes when you put yourself through difficulty. And putting yourself through difficulty facilitates mindset mastery. For this reason, I am a big advocate of calculated hardships. What is a calculated hardship?

It’s the process of deliberately putting yourself in uncomfortable situations daily.

• Taking cold showers instead of warm ones

• Using the stairs instead of the elevator

• Training outside instead of in the gym

• Talk to strangers while you’re out and about These little habits force you outside of your comfort zone.

The result? You develop thicker skin. A stronger pain tolerance. And mastery over your mindset. I currently practice (or have practiced) all the above suggestions. From my experience, they are simple but powerful strategies that can strengthen your mentality.

Give them a try—you won’t be disappointed.

UPGRADE YOUR INNER CIRCLE

You are who you associate with.

Don’t ever underestimate the awesome force that your inner

circle has over your mindset, behaviour, and life. Every so often, you should audit your friend group. You want to ensure these individuals are lifting you higher and contributing to your growth. Does that mean you need to get rid of all the friends who aren’t as ambitious as you?

Not necessarily. It really depends. You might have to eliminate some friends from your life, based on whether they support your growth or not. Other times, though, you may just have to manage the distance and limit your time with them.

Take it on a case-by-case basis.

HONOUR YOUR COMMITMENTS

Failing to keep little commitments is death by a thousand cuts. Each promise you fail to keep to yourself or others—regardless of how small or “innocent” it may seem in the moment—becomes a little heel biter that gnaws away at your integrity. Do that enough times, and your mindset will become as weak as your resolve. The solution? Keep your word—do what you say you’ll do. Whether you’re making a commitment to yourself, an associate, or an acquaintance, you need to honour those promises. This strengthens your resolve, builds personal integrity, makes you more reliable in the eyes of others, and produces the mindset of a winner.

Mindset mastery develops when your word becomes your bond.

FINAL THOUGHTS ON MINDSET MASTERY

Life will treat you cruelly if you fail to master your mindset. For this reason, it’s a critical element of yourself that needs to be refined. And you can do so by following these tips. These are proven strategies I’ve used in my own life to strengthen my mentality and achieve my goals. And now, they’re yours. And remember: Stay Motivated and Disciplined.

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