fit news 3

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2 / AB ExErcisEs

4 / sPOrT PArTNEr PrOilE CALGARY MASTERS SWIM CLUB

6 / ATHlETE PrOilE MICHELLE THORKELSON

9 / TAlisMAN cENTrE rOO UPDATE

10 / TAlisMAN cENTrE cUsTOMEr sErVicE12 / sTA PrOilE PAM WILSON

14 / sUMMEr AsHiONs rOM BREATHE APPAREL

16 / PilATEs

18 / liEsTYlE ExErcisE KAYAKING

19 / EAT MOrE isH

FITnews pubhed by Taman cente ou tme pe yea and dtbuted

to moe than 50,000 membe and pogam patpant o Taman cente.

The magazne povde nomaton on vng a heathy, atve etye n and

aound the cty o cagay. FITnews tmuate nteet n t membe though

nomaton on athet, wene and aquat epeene avaabe at Taman

cente and though pong Taman cente athete and utome that have

aheved ue though utzng the budng.

lette to the edto and edtoa ubmon ae weome. The edto eeve

the ght to edt o eue any ubmon. Vew epeed o mped aethoe o the ndvdua ontbuto and do not neeay efet the vew o

Taman cente.

robertbunka edto

contents

2225 Maleod Ta south, cagay, Abeta T2G 5B6

233-8393 [email protected] www.tamanente.om

Advetng coodnaton: 403 355 1268

our contributors

lorissachankellydrager

virginia janesdave joseph

madeline kapiczowski

shanepizzey

susanrockafellow

aimee rowlesjocelynesvenssonand special thanks to our models . . .

Susan, Stacey and Dominique

Cover Photo: Susan wearing Nike

PB Long Sport Top ($69) and Nike

Perfect Fit Capri Pant ($92) from

Breathe Apparel.

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www.amac.com Talisman Centre FITnews Spring 2007 1

rom thedtorFinally warm weather has arrived! I cant tell you how

long I have anticipated these days and how, now that they

are here, I cherish each one. I love summer in Calgary

patios, outdoor runs, hikes, oats down the Elbow and

tons o sunshine. People seem to get a lot more active in

and around the city. I get outdoors as soon as I can. Since

the beginning o May I have been using the pathway

system that connects Talisman Centre to our outdoor

acilityStanley Park Pool. I run the loop. Its about a 4 km trail that takes you by

the pool and then over to the Glencoe Club and up a set o mile high stairs. Now in my

ourth week o training, I have started running those tough stairs twice with hopes

o incorporating 4 sets per run mid-summer. What a great workout! With access to

hundreds o kilometers o pathways, Talisman Centre is a great meeting place to start

your run, roller blade or walk and then hit the hot tub aterwards.

For others, summer entails opportunities such as those portrayed in our liestyle

exercise article on kayaking (page 18). With so many great lakes and rivers at our

ngertips this is a unique way o getting a great workout and seeing our beautiul

country at the same time. Ive had the opportunity to visit Vancouver on a regular

basis every ew months and can tell you that sea kayaking around Stanley Park is

absolutely beautiul and a great way to spend your morning. Check out our article to

nd out more inormation on who to contact.

For those that continue their workout regimes inside the building over the

summer months you have the unique opportunity o working out beside some o

Canadas top athletes and coaches. In each publication oFITnews we showcase

athletes and members (who were once top level athletes) who continue to train at the

centre. I nd this such a motivating actor as you lit weights and look over and see

Canadas top kick boxing athlete, top rower or highly ranked emale wrestler working

out beside you or assisting you with your workout as a sta member o Talisman

Centre. Many o our sta members are athletes in training or coaching high level

athletes and have been attracted to the centre because o the healthy, active liestyle

that we promote andlive. Talk about membership having its privileges!

This summer challenge yoursel with something dierent, a run outside, a kayak

across a lake, or question our sta to nd out how they can change up your workout

routines to keep you motivated. These summer months are tness lled and lots o

un so lets take ull advantage!

R.B.

With accessto hundredso kilometerso pathways,

TalismanCentre is a greatmeeting place tostart your run,roller blade or

walk and thenhit the hot tubaterwards.

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Talisman Centre FITnews Spring 2007 www.amac.com

by dave jp

Dave is a PersonalTrainer at TalismanCentre and holds

a Bachelor oScience degree in

Kinesiology.

ab exercisesto the Core

There is more to doing your abs than just working to get a six-pack. Working on your abs is one

part o keeping an all around strong core. Good core strength is important or keeping good

posture, whether you are sitting, standing or being active. Maintaining core strength and good

posture over the long term will help you to keep a healthy lower back. Here are a ew things to

think about when you do your next core workout.

Curv Your Back The rectus abdominis muscle is the ab muscle that people are most amiliarwith its the six-pack muscle. The action o this muscle is to pull your rib cage and pelvis closer

together. In doing so, you curve your back. To best isolate your abs, ocus on curving your backas you do any ab exercise. This is where the term curl-up comes rom you are curling your

back to isolate your abs rather than sitting up with a straight back. Keeping a straight back still

encourages your abdominal muscles to contract, but they unction mainly as a stabilizer. To help

with curving your back, try not to do abdominal exercises with too much weight; using too much

weight encourages more powerul hip exor muscles to take over and you end up exing at the

hip with a straight back rather than curving your back to isolate your abs.See photo top right.

Dot Forgt Your Oblqu Your oblique muscles are as important or good core strengthas your rectus abdominis. The oblique muscles have that name because they run at an oblique

angle to the vertical plane o your body. Because o this orientation, the action o the obliquemuscles is a combined exion and rotation o your spine. You can isolate your obliques by

adding a rotation o your upper body (i.e. sit-ups, curl-ups) or lower body (i.e. hanging leg

raises) to pretty much any ab exercise. To best isolate your obliques, ocus on bringing your

right-hand side ribs towards your let-hand side hip, and vice-versa.See photo middle right.

Try a Dcl Bch I you already have strong abdominal, and you nd that doing sit-ups orcurl-ups on a at mat isnt cutting it anymore, try taking the next step. Try doing sit-ups on a

decline bench. Remember sit-ups should still involve curving o your back. By using a decline

bench, you use the same muscles, but it becomes a greater challenge. As you do a sit-up on a

at surace the exercise becomes easier at the end because you are moving your torso more

orward, rather than liting it up with your abdominals. Using a decline bench lets you lit

your upper body through a uller range o motion, allowing your abs to become more atigued.

See photo bottom right.

Your Lowr Back Th Othr Cor Though your lower back muscles are not traditionallythought o as core muscles, they are a vital part o keeping an all around strong core. The

muscles in your back act as antagonists (perorm the opposite actions) to your abdominal

muscles. Your lower back muscles are a collection o several muscles grouped together as the

spinal extensor muscle group. The action o these muscles, as the name implies, is to extendthe spine. Just as you can use a decline bench to increase the challenge or your abdominal

muscles, you can increase the challenge or your lower back by doing back extensions using a

45 degree incline bench. Begin the exercise with your back arched down in ront o the bench.

As your glut muscles extend your hips to bring you up, ocus on straightening your back to isolate

your spinal extensor muscles. Extend your back as ar as comortable, and avoid hyper extension.

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4 Talisman Centre FITnews Spring 2007 www.amac.com

TALismAn CenTRe

p paprofleCalgary matr sw Club (CmsC)

It all began in 1976, when swimming parent Hry

Rchl placed an advertisement in the Calgary Herald

or masters swimmers. The rst night brought out ve

swimmers. Thus CMSC was ounded. Ater a brie stintswimming at Glenmore Pool, CMSC moved to Talisman

Centre (then known as Lindsay Park Sports Centre). They

have been a sport club at this high-prole acility since.

CMSC has hosted our Canadian Masters National

Championships at Talisman Centrein 1981, 1991, 2001

and lastly in 2006. Today, we provide a number o options

and schedules or our members, conducted with talented

and qualied coaches. We continue to swim 12 months o

the year and currently have 156 members in our sessions,with swimmers aged 18 to 76.

Master swimmers come rom all walks o lie and all

swimming capabilities and people swim at the masters

level or all sorts o reasons, including team camaraderie,

maintaining great cardio and shared motivation. Many

swimmers are interested in maintaining a high level o

tness, which ultimately provides a better quality o

lie. Some swim or un, however un can be a loose

term when the coach writes up an 8 x 400 metre set.Others swim to race and compete and are able to break

recordsProvincial, Canadian and even World Records!

bysusanrockallow

Every swim competition hosts a relay event. Relay

events allow swimmers to come together to out race

and outwit their opponents. Calgary Masters Swim

Club (CMSC) hosted the 2006 matr natoalsw Chapohp in May 2006 at the Talisman

Centre Pool. They competed beside their arch rivals, the

Edmonton Masters Swim Club (yes, the Calgary-Edmonton

rivalry extends beyond the Saddledome, Flames and Oilers!)

and went on to break the national meet record or a 4 x

100 metre Freestyle Relay. CMSC lead swimmer, Bra

Brx came in at 100 m with a hal-body length lead.

Dav Dcko let the blocks and managed to hold that

lead. Chr Dal, swimming third, was able to increasethe lead to two body lengths. The anchor and last relay

member, our astest male swimmer, Jf Wlchuk,

increased the lead to our body lengths. Fh t:

3:43:16 (a 56 cod avrag). This broke a best time

o 3:43:45 set seven years ago at the same meet by an

American team!

For inormation about the Calgary Masters Swim Club visit

www.cmsc.ab.ca.

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PROGRAM UPDATE PROGRAM UPDATE PROGRAM UPDATEPROGRAM UPDATE PROGRAM UPDATE PROGRAM UPDATEPROGRAM UPDATE PROGRAM UPDATE PROGRAM UPDATEPROGRAM UPDATE PROGRAM UPDATE PROGRAM UPDATE


mor Ducklg ad Do Cla o

wkd ad vry day o th wk!

Swim programs on Fridays!

M Aqac PamBeginning this Fall!

Cog ro aothr Lar to sw Progra?The Sears I Can Swim Program is ully compatible. Letus know you or your childs level o accomplishmentand we will designate the appropriate class.

ParticiPation! Fun! GuarantEED SuccESS!For more inormation call 403-233-8393 or visitwww.amac.cm

small class sizes more time spent swimming more attention on stroke improvement focus on self-esteem

explore other aquatic sports

Make the right choice or you and your child!

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TALismAn CenTRe

athltprofle michelle thorkelsonmchll Thorklo o a o to achv hr dra o bg volvd th natoal Rowg

Progra. sh a vry ddcatd athlt who ha calld Tala Ctr ho th wtr.

Where are you rom?I was born in Vancouver and raised in beautiul Barrie,

Ontario.

Why did you move to Calgary?

I moved here to attend U o C ater completing three years

at Laurentian University in Sudbury, Ontario.

What did you take in school?

Back in Ontario I was a biology major. When I cameto Calgary I ocused on geology, more specically

hydrogeology. Now I work in the oil & gas industry.

Go gure.

How did you get involved in the sport o rowing?

I was rst exposed to rowing at Laurentian by their

rowing club. I took a learn to row course and sort o let

it at that or a while. When I moved to Calgary, I dabbled

in the U o C Rowing Club beore I started competitiverowing in 1999. My rst ull competitive season was the

summer o 2000 here in Calgary.

What success stories do you have to share?

I have been ortunate enough to have trained with some

very good teammates. Sometimes memorable successes

happen when everything comes together during a really

tough training session on the water.

Podium success stories?

I competed or the Alberta rowing team or three

consecutive seasons. I won a silver medal in the pairs

event, and a ew bronze medals in other events at the

Canada Cup o Rowing in Montreal. Ive made it tothe nals a handul o times in crew boats at the Royal

Canadian Henley Regatta in St. Catherines, Ontario,

perhaps Canadas top rowing regatta. That was un.

What are your goals?

My number one goal is to be involved in the National

Rowing Team program. This is what I am training or. In

the meantime, I would like to achieve my personal best

2000m time this summer.

Have you had any injuries during your career?

In 2002 I suered a serious back injury. I continued

to push through it until the end o the 2003 season,

where I was diagnosed with 2 herniated disks in my

lower back. I spent two and a hal years in and out o

physiotherapy, and didnt get on the water at all during

that time. I thought that my career may have been

over. Last summer, I elt good enough to return to activecompetition. I was very pleased with my season ater the

long layo.

When not training, what do you do?

Not training? (Laughs). In the winter, during the o-

season, I try to spend as much time with my riends as

possible, to let them know that I am still alive, and to nd

balance. In the summer, I am usually up at 4:30 am to get

onto the water or practice. That isnt very conducive toan active social lie. I I have days o, I get out o the city

or some mountain biking or camping with riends. My

career as a geologist is important to me, so I am trying to

oster that as well.

byshanepzzy

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What is your training schedule like?

In the o-season, during the winter months, I workout

between 6-9 times a week. These include erg (rowing

machine) workouts and weight liting to maximizing

strength and core stability. In the summer our practice

schedule ramps up to 8-11 workouts per week. When

we get on the water in May, the ocus shits a bit to

technique, endurance, and race strategy.

How does the coaching youve received rom the Athletic

Perormance Enhancement Program compare to other

coaching that you have received?

I have had great team coaches at rowing clubs although its

inherently dierent than a personal coach. The dierence

has been the attention to detail. My coach is making sure

that Im training or improvement, and at the same time,

or specic injury prevention. We have open dialog about

whats going on physically and that gives me condence

that my workouts are appropriate. My coachs dedication

and time spent on programming really stands out.

What do you do to stay ocused and not just give in?

Challenge, thats what I use. The drive to constantly

improve is what keeps me ocused. The sport itsel is

incredible. The sensation you get when youre gliding

across the water as the sun rises and the og lits, with

nothing but the sound o your oars slicing the water is

what gets me out o bed at 4:30 am.

When is your next competition?

My most recent competition was the Alberta Indoor

Rowing Championships March 24th in Red Deer. My rst

on-water regatta this year was in May (Michelle won this

event!).

What do you like about the training at Talisman Centre?

I love the competitive atmosphere o the Athletic Training

Zone. There is a common thread among the athletes and

we push each other to work hard. The coaching sta is

top quality and I appreciate the dierent perormance

enhancement options under one roo. When time is an

issue, it is incredibly helpul to be able to talk with my

coach, do a workout, consult a nutritionist, and when

needed, a physiotherapist, all without having to leave the

acility!

What is your best memory o the sport?

I have so many antastic memories rom over the years, I

dont know where to start. Actually, Id say the best hasnt

happened yet. Ill tell you at the end o my career, when I

look back on everything. My best memory is yet to come.

Any advice you can give to those interested in rowing?

Try rowing i you want a un, ull-body, athletic

experience. And i you compete in rowing or any sport,

give it all youve got because the possibilities may

surprise you.

MOST COMPLETE PROGRAM IN THE CITY!Customized Program Design Advanced Nutrition ServicesGuaranteed Small Groups Weekly On-Ice Conditioning

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tlsm cee wll be eplg he fb f f he m bldg

(he e) he spg f 2010. the ew fb f wll peseve he qe

lk h hs beme syyms wh clgys hel dey.

FACTs ABOUT THe TALismAn CenTRe ROOF RePLACemenT: Th Tala Ctr roo wll ot b rplacd utl th prg o 2010 or latr. At th t w ar workg o a pla to z aclty trrupto udr th

tt durg th roo rplact. W atcpat bg abl to oprat th two

w buldg ad cto o th tt wth al drupto to our cutor.

Th work xpctd to tak 6-8 oth to coplt.

Tala Ctr cottd to tgatg th pact o th clour ay way

pobl or all takholdr br, port partr, progra ur, taf, ad

th Calgary couty. Tala Ctr a archtctural co that cotrbut to Calgary kyl; th

Tala Ctr roo a Cty o Calgary at ad th cot to rplac t wll b

covrd by th Cty.

Th w roo o Tala Ctr wll b bttr tha vr! it wll hav crad

traluccy, a 30 to 40 yar lpa, ad pottal rgy utlzato avg.

Th w abrc roo wll tll ata th uqu wd-op pac lg ad th

warth o th trag atural lght, tgral to th orgal roo dg. Tala Ctr wat to awr all your quto ad cocr w apprcat

ad valu your loyalty! Prdt ad COO, Rob mtchll ha prod to t

dow wth ach ad vry pro who wat to dcu th roo rplact.

i addto, thr wll b ogog orato avalabl through wlttr,

hadout, potg, Tala Ctr publcato, ad at talactr.co.

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its all about

cutor rvcIt seems like Talisman Centre is hosting a lot more sporting events on theweekends this year, more than in past years? Is this true, and if so, why?

Talisman Centre is hosting more sporting events this year, and the primary reason is

that the Kinsmen Sports Centre in Edmonton is undergoing nine to ten months o major

renovations to their acility. During any given year, Talisman Centre and Kinsmen Centre

typically share the hosting o sporting events that occur in Alberta. With Kinsmen

undergoing the renovations, Talisman Centre has had to pick up several additional

events. While we will always host great sporting events as part o our unique culture,

the additional number o events this year is not something that we anticipate doing year

ater year.

In 2010, we anticipate replacing our existing abric roo. We are extremely excited about

this unique opportunity as the new roo will provide greater energy efciency within

the building and allow natural light to lter through. You may even get the eeling that

you are training outside! The existing roo is really showing its age with small drips

and darkening o the inside insulation. With the new one we wont have to worry about

any o this. As our partnership with Kinsmen Sports Centre had us hosting many o the

aquatic special events or the province due to their renovation, Talisman Centre expects

the same partnership will occur or 2010 when most o the provincial aquatic events will

be held at Kinsmen.

In anticipation o the increased number o events that we are hosting this year, we

partnered with several other recreational acilities in Calgary in order that we might

be able to ensure that our members were given the opportunity to still work out. We

know that people joined Talisman Centre in order to work out here and not somewhere

else. We also know rom previous experience that the pressures on the parking lot,

locker rooms and the rest o the building during events result in tness members being

rustrated. Members made it quite clear to us that we needed to do something. Since

we do not have plans to stop hosting events and with limited parking and no immediate

plans or additional parking, we needed to look elsewhere or acilities our members

could go to when hosting a big eventhence the memBeR eXCHAnGe PROGRAm.

On any given weekend, when we pre-determine that it is going to be busy because o

an event, we will inorm our members via the web site and signage located strategically

throughout the building (Customer Alert Boards). We know that the Member Exchange

Program is not a perect solution but one we hope our members will take advantage o.

robin mc

President and ChieOperating Ofcer

In 2010, we

anticipatereplacing ourexisting abricroo. We are

extremely excitedabout this unique

opportunity as

the new roo willprovide greaterenergy efciency

within the buildingand allow muchneeded natural

light to flterthrough.

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TALismAn CenTRe

tafproflepam wilsonPam Wilson started her athletic career at a young age

in Peterborough Ontario. She quickly excelled in the sport o

Judo and earned the opportunity to travel around the world

as one o Canadas best. In University she started wrestling

on a whim and quickly moved up the ranks in the University

and National standings. She burst onto the international

scene right away, winning a broz dal at the Juor

World ad th World Uvrty Chapohp

which earned her a spot on the senior national team. Pams

success as a wrestler brought her to Calgary ater graduating

in 2005 to train with new coaches and work towards to her

next goal, going to the 2008 Olympic Games in Beijing.

When Pam moved to Calgary she had many job

interviews but it was when she walked into Talisman Centre

that she knew it was where she was meant to be! She joined

the TC team as a tness consultant and quickly became a

personal trainer. Pam managed to nd the time to work

ve days a week, train six days day a week and travel

periodically to tournaments in Asia, Europe and United

States. When I asked Pam what her avourite part about

competing in sports was she said it was the opportunity to

travel and experience new cultures, meet so many unique

people and test her limits everyday in training.

Pams ability to excel as an athlete has complemented

her career as part o the Talisman Team and her work with

diverse groups o clients at the acility. She attributes

her success to the support o riends and amily and the

exibility she enjoys working at Talisman Centre. Her clients

are understanding when she needs to reschedule a ew

sessions and her co-workers are always willing to cover a

ew shits when needed.

Thanks Pam, for your contribution to sport excellence

and work excellence! Good luck!

by madelinekapkowk

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ftness ashions!brought to you by

On Susan: Nike PB SL Base Layer ($52); Nike Perfect Fit Knee Short ($81)

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On Stacey (left): Nike Perfect Fit Pant ($104), Nike PB Cap Sleeve Shirt ($58); On Dominique: Nike Seamless SS Fitted Shirt ($86),

Sugoi Mobil Trail Short ($48); On Susan: PUMA SL Sheer Top ($41), PUMA 3/4 Tight ($75).

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platbreathe, strengthen and lengthen your way to a new you!

Physical tness is the rst requisite o happiness. Joseph Pilates, Return to Lie

by lorissaca&jocelynevPilates has become a popular orm o exercise in

the past decade but Joseph Pilates developed his series o

exercises on the mat and on specialized equipment such

as the Reormer and Cadillac/Trapeze table over 90 years

ago. He set out to create a system o movements that

would challenge not only the physical body but the mind

as well. The three main principles o the Pilates Methodare Whole Body Health, Whole Body Commitmentand

Breath (as described in Pilates book Return to Lie).

Pilates is a system o work and release designed

to open the body while releasing joints. It trains muscle

systems so that the body can move more efciently. A

Pilates session is comprised o exercises done on the

mat and/or on equipment designed by Joseph Pilates.

He originally developed 34 matwork exercises which

later evolved into exercises done on the Reormer, Chair,Cadillac and other equipment. The matwork exercises use

ones own body weight and gravity or resistance, while

some o the exercises done on the equipment use springs

or resistance. Many o the Pilates exercises we see today

maintain the original intent o the exercise as developed

by its ounder. However, as science and knowledge o the

body have evolved, so have the exercises.

To achieve the maximum benet rom your Pilates

workout, proper execution o the exercises requires:1) Coctrato: Requires that the mind and body

both be engaged. It can be considered as a 2-way

street, where the brain trains the body and the body

trains the brain.

2) Cotrol: Requires that the entire body is controlled at

the same time and is achieved through concentration

3) Ctrg: Stabilization o the area rom the

oating ribs down past hipbones. It is important to

have control o this area at all times as there is noconnection between the upper and lower parts o the

body i the center is not secure.

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4) Prco: Requires that correct muscles and

muscle systems are used and ensures that bones

are in their proper positions so that muscles can

work efciently.

5) Rhyth (Flowing Movement): Objective

is efcient movement the body learns in

movement not in stillness.

6) Brathg: Facilitates the movement, delivers

oxygen, relieves stress along the vertebrae and

discs and opens and strengthens the body.

7) Balacd mucl Dvlopt: so that

no one particular muscle or muscle system

becomes overdeveloped

Pilates is suitable or all levels o tness,

and can be done either in a group setting or an

individual setting. To achieve maximum benet

rom Pilates, a well-rounded program will include

elements o matwork as well as equipment work.

Group mat classes are designed or the average

healthy back and ocus mainly on the core postural

muscles which support the spine. Alignment o

the spine and contraction o deep torso muscles are

important to help alleviate and prevent back pain. A

one-on-one session may include exercises done on

the equipment, giving the individual a total body

workout. The Pilates proessional is able to address

specic issues, aid in promoting rehabilitation rom

injury, and promote healing. In both the group and

individual settings, exercises can be modied to

make the exercise either more challenging or the

advanced participant or less challenging to address

specic injuries or limitations.

Pilates is now being recognized by health care

proessionals as a respectable orm o rehab exercise

but should be done one-on-one with a certied

Pilates proessional because every injury is unique

and requires specic exercises or recovery. As

Pilates is not designed to be a cardiovascular activity

but rather a supplement to ones weekly workout

program, the ull benets o Pilates are realized

when Pilates is practiced 3 times per week along

with regular cardiovascular activity and proper

nutrition.

walkthis waybyvirginia ja

The old adage, dont knock a sport until you try

it remains true. I you are looking or something to

increase core strength and deepen cardio conditioning try

racewalking.

It may not be big in Canada, but racewalking has

respect and a large ollowing through Europe, Asia and

Australia. Racewalking is a technique which requires the

use o oten under utilized muscles to propel the walker

orward at aster speeds and evolved through decades odening the sport. A legal racewalker must walk without

violating two rules. At o t hould thr b vbl

lo o cotact wth th groud andth advacg

lg ut b traght ro th ot t cotact

th groud utl th vrtcal ad uprght poto

achvd. It is these two rules dierentiate racewalking

rom running.

In Calgary we are ortunate to have Canadas

reining queen and ormer Olympic racewalker JacmcCafry andJa Har as coaches orAdrenaline

Rush Racewalkers. I rst met Janice at a Mentally Tough

workshop held at Lindsay Park (now Talisman Centre)

where she introduced the group to racewalking as a way to

stretch paradigms. At the time I was running 6 km easily,

but soon discovered it took more cardiovascular endurance

and muscle tone to reach that distance racewalking. Ater

three knee surgeries, running is no longer an option so I

turned to racewalking with continued success.Talisman Centres 200m track is a good likeness to

Edmontons Butterdome or race conditioning. Through the

winter, severalAdrenalin Rush Racewalkers have utilized

Talismans track in the mornings to prepare to challenge

Edmonton racewalkers. All members are competitive and

yet wonderully compassionate riends. We encourage

each other and take great pride in our accomplishments as

a group and as individuals. Long live racewalking!

Oh, and i a racewalker passes you as you run,remember you are welcome to join us. Talk to us on

Talismans track!


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Experience what the coast o British Columbia has

to oer whether you have two hours on a business trip or

a week to paddle through remote islands.

Every year I make it a point to visit Vancouver Island

or at least a weekend to relax and enjoy the ocean.

Recently a group o us decided to spend two weeks on

vacation with one week on Vancouver Island between

Echo Bay and Quadra Island. The our o us girls piled

into a car with all o our gear and headed out (luckily wedidnt have to pack any kayaks or paddles). The tour we

were booked with,Spirit o the West Adventures, provided

us with the equipment and ood needed or our week on

the water.

The trip started with a two hour drive rom Quadra

Island / Campbell River to Alder Bay where we boarded

a water taxi to transport us an additional two hours to

Echo Bay where we spent our rst night on a oating

house. This would be our only night in a bed. For the resto our nights we would kayak up to remote islands, tie our

kayaks up and pitch our tents under the canopy o trees.

xprcliestyle exercise!go kayaking and

We paddled each day or our-six hours, stopping

or lunch on various beaches and paddling into remote

areas to look at sea lie beside us on rocky clis and under

us in shallow water. We even went out on a night paddle

with natural light guiding us around the islands.

Wildlie was very visible, rom bald eagles and

bears to harbor seals and porpoises. The harbor seals

would tend to ollow our group rom a distance, randomly

poking their heads out o the water. One time a harborseal poked his head up at the end o my kayak which

caught both o us by surprise. Unortunately, in a region

known or Orcas, we didnt see any. A super pod had

ormed urther north o our location.

Our guides consistently made the experience one

to remember. The inormation they provided about the

area and the history o the various islands made the trip

more exciting then i we would have paddled on our own.

I personally loved every second o this trip and will returnto the area. It was extremely relaxing, un and provided a

way to keep active in a orm we dont have in Calgary.

For more inormation contactsprt o th Wt Advtur at www.kayakingtours.com

by aimee w

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With the release o the new Canadas Food Guide comes

a specic recommendation on the number o servings

o sh to consume per week. The benets o consuming

sh are not new. The Heart and Stroke Foundation

o Canada as well as the American Heart Associationcurrently encourage 2 servings o sh per week and many

nutritionists also stress the importance o sh in your diet.

Fish is an excellent source o high quality protein and is

one o the ew oods rich in omega 3 atty acids mainly

eicosapentaenoic acid (EPA) and docosahexaenoic

acid (DHA). These ats have been shown to have

cardiovascular protective eects. DHA particularly is

essential or optimal brain and retinal development. Fish

is also low in saturated at compared to meat and poultry,a source o vitamin D and A, selenium, and calcium (i

the bones are eaten). The recommendation stated on

the Canadas Food Guide is: Eat at least 2 servings o sh

each week; choose sh such as char, herring, mackerel,

salmon, sardines and trout (1 serving is equal to 75g, 2

oz, 125 ml ( cup))

eAT mORe LOW COnTAminATeD FisH

Though increasing sh intake has many human healthbenets, one also needs to look at choosing low-

contaminated sh. For example, the Food Guide also

reers individuals to Health Canadas website or advice on

limiting exposure to mercury rom certain types o sh.

Health Canadas guidelines or mercury exposure rom sh

are reviewed and updated as needed. On February 19,

2007, Health Canada updated the health advisory related

to mercury in sh to include advice or certain groups

(namely women and children) on eating canned Albacoretuna.1 To decrease intake o sh with mercury consider

the ollowing:

a) Avoid eating sh with higher levels o mercury such

as shark, swordsh, king mackerel, tilesh, and resh or

rozen tuna.

b) Limit amount o canned Albacore tuna. Read the

label look or canned light tuna (or skipjack on the

ingredients). Health Canada advises that women who are

or who may become pregnant, or who are breasteeding

can eat up to 10 oz (2 cups) o canned albacore tuna eachweek. Children between 1 and 4 years can eat up to 2 1/2

oz (1/2 cup) each week. Children between 5 and 11 years

can eat up to 5 oz (1 cup) each week.

eAT mORe LOW COnTAminATeD FisH THAT ARe

HeALTHY FOR THe OCeAns

The oceans ability to provide sh or the growing intake

o people is diminishing. One study that looked at the

eects o changes in marine biodiversity on the marineecosystem predicted that all wild sheries would suer

90% depletion by 2048 i current management methods

persist. But these current trends could be reversed i

changes take place now to x the problems.2 Fish options

that are high in omega 3 ats, low in contaminants and

good or the sh populations include anchovies, Atlantic

herring, Atlantic mackerel, wild (Alaska) salmon, canned

salmon (pink/sockeye) and Arctic char. As healthy as

sh are or people, awareness o contaminants as wellas shing practices need to be considered when buying

seaood. This can help to ensure uture generations can

have the sh and eat it too!

To download an eco-riendly pocket-sized seaood

selector visit https://www.environmentaldeense.org/

documents/1980_pocket_seaood_selector.pd

1. Inormation update Health Canada advises specic groups to limit

their consumption o canned albacore tuna. Available at www.hc-sc.gc.ca/ahc-asc/media/advisories-avis/2007/2007_14_e.html.

2. Worm et al. 2006. Impacts o biodiversity loss on ocean ecosystem

services. Science 314: 787-790.

at more fshby kellydragr BPE, BSc, RD

NUTRITION TIPS

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Y sked s!

t u f C tama

C PWhy does Talisman Centre use chlorine in the pools?

Talisman Centre is committed to the health and saety o our customers. We are required to

work with the Calgary Health Region to ensure our standards meet the industry regulations.

Compared to most acilities, we have a much higher volume o pool use. Chlorine is

recognized and approved by the Calgary Health Region as one o the best agents to controlthe level o bacteria in the water in order to maintain sae swimming conditions.

The Calgary Health Region determines that the minimum required level o ree available

chlorine is 1 ppm. The strong smell o chlorine is not due to excessive levels. Our chlorine

levels are monitored via an electronic controllers or each pool (24 x 7) and water samples

are taken daily.

All large swimming pools in Calgary use chlorine in one orm or another. Talisman Centre

uses chlorine gas to treat the water. Pools that use other systems also produce/use chlorine

in one orm or another:

) sl sysem whh pdes hle

b) lqd bleh (whh s hle)

) ze d lqd bleh

d) fll sem lvle d lqd bleh

The concentrations o chlorine vary rom system to system.

Would we consider changing to a diferent system?Talisman Centre is exploring options and upgrades o the current system. Since the anticipated

shut down time in order to convert rom one system to another is approximately 1 month, this

would not take place unless the building were closed or acility upgrades such as when we

replace the roo.

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Issue 3 Spring 2007

PUBLICATIONS MAIL AGREEMENT 41379520

Stanley ParkOutdoor Pool

Careers at Talisman Centre

Projected OpeningJune 30th, 2007

Outdoor fun for the whole family!Take a moment

to discover us!

www.talismancentre.com

www.stanleparkpool.com

for event and sceduling details

fit news 3

Documents