Fitnews4

Issue 4 • Winter 2008 • www.talismancentre.com • 233.8393

For a complete listing of current opportunities, visit Join Our Team at www.talismancentre.com

It’s where YOU belong! 403-233-8393 www.talismancentre.com 2225 Macleod Trail South, Calgary, Alberta T2G 5B6

KICKBOXING MASTER! Darren Robson MEMBERSHIPS Calgary’s BEST Value! Included in this edition WINTER 2008 PROGRAMS & SERVICES New Dance, Gymnastics & Swimming Programs

ATHLETE PROFILE Micaela Widmer & Emily Malcolm

In this issue . . . About Talisman Centre 3 President’s Message 3 Community Investment 3 Our Sponsors 3 Breathe Apparel Fall Fashions 4 Talisman Centre Memberships 5 Staff Profile – Willie Derban 6 Children & Youth Aquatics – Winter Programs 6 Ducklings /Dinos / Dolphins / Sears I Can Swim Stages 1 -4 / Private Lessons Adult Aquatics – Winter Programs 7 Aquatics For Life / Aquatics For Fitness / Gentle Aqua / Running the Aquatic Way Masters Swim Club Swimming Lane Etiquette 7 Sears I Can Swim Teacher Course 8 Water Safety Instructor Courses 8 Lifeguard Certification Courses 9 National Coaching Certification Courses 9 Member Profile – Dick Degner 9 Long Term Athlete Development 10 Badminton, Dance, Gymnastics and Group Training – Winter Programs for Children, Youth & Adults 11 Youth Sport Camps 12 School Programs 12 Athlete Profile – Darren Robson 13 Kickboxing – Winter Programs 13 Staff Profiles – Micaela Widmer & Emily Malcom 14 APE – Winter Programs 15 Staff Profile – Jack VanDyk 16 ETS – Winter Programs 17 Tips on Upper Back Exercises 18 Personal Fitness 19 Ski & Snowboard, Running, Triathlon & Volleyball – Winter Programs 19 Wellness Self-Care 20 New & Expecting Mothers, Pilates & Life Coaching – Winter Programs 21 Childcare / Preschool Programs 22 Nutrition Programs 22 Nutrition Quiz 23 Catering & Facility Rentals 23 Drop-in Fitness Classes 24 Last Word from the Editor 24

OUR Customer Service Commitment to You Serving our customers is always our top priority. Our competitive advantage lies in our ability as a team to provide a unique customer experience by taking pride and ownership in doing what it takes to exceed customer expectations.

Explore our website!

www.talismancentre.com

 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

About Talisman Centre Calgary is one of the most active, vibrant cities in Canada and Talisman Centre is the hub of that energy. First opened in 1983, Talisman Centre has become one of the most widely visited multi-sport facilities in North America through its innovative programming and leading-edge technology. The newly renovated and expanded facilities include five gymnasiums, two tracks, more than 20,000 square feet dedicated to cardio and weight training and four pools including two 50m pools, dive tank, teaching pool, two hot tubs and a steam room.

Hours Monday to Friday 5 am-11 pm Saturday 6 am-10 pm Sunday & Holidays 7 am-10 pm No registered programs or drop-in classes on statutory holidays

Location 2225 Macleod Trail South Calgary AB T2G 5B6 P: (403) 233-8393 F: (403) 262-1001

Facility Access Your membership or daily admission includes full use of the facility. Your program purchase entitles you to access the facility 30 minutes prior to the program only for the days and times of your classes/ sessions. Children’s programs do not include parents’ use of the facility. A separate admission fee must be paid. Present your pass or program card at the customer service desk for entry to your program. Group and spectator access to the activity level is through the back gate. All spectators will receive a stamp for identification.

MESSAGE FROM THE PRESIDENT

It’s all about Customer Service Next Stop Christmas 2007! It has been an absolute landmark year for athletes training out of Talisman Centre. Highlights include Erica Morningstar, a Calgary Patriots Swim Club athlete, capturing three gold medals and one silver medal at the National Swimming Championships hosted at Talisman Centre (just missing improving on her current 100m freestyle record!). In the international arena, the Men’s National Water Polo team, who train out of Talisman Centre, picked up bronze at the Pan American Games in Brazil. Blythe Hartley, two time World Champion and Olympic medalist diver, is on track training hard to achieve her dream of Olympic gold at the 2008 Beijing Olympics. Not to be outshone, our own members and employees have competed at all levels and achieved tremendous success. Kickboxing master Darren Robson is the current Canadian Super Featherweight champion. Camilla Spackman and Wendy Nelson were gold and silver winners respectively in the Half Ironman Provincial Championships held in Calgary. And there are many more unsung heroes that I haven’t mentioned. Hats off to all of you! In a few months we will be entering into 2008 and celebrating our 25th anniversary! For 25 years, Talisman Centre has been an inspirational place for people of all ages and abilities to achieve their sport and wellness dreams. We thank the readers of Fast Fwd for voting Talisman Centre the 2007 winner of “Best Fitness Facility” in the city. For us, it is a point of pride that we can offer world class facilities to compete and train in and to enhance personal wellness. We have many exciting things planned to celebrate our 25th milestone. Don’t miss out­—Talisman Centre is where you want to be in 2008! In our customer feedback survey, you said you wanted us to concentrate on several areas: more interaction with friendly and helpful employees, cleaner locker rooms and washrooms, additional cardio and weight training equipment, added drop-in classes and more consistent and accurate communication on the web site, white boards and schedules inside the building. We have really focused our efforts on improving and enhancing these requests over the past six months. Our employees have a renewed commitment to making Talisman Centre the ultimate place to belong. Would you refer family, a friend, a co-worker to become a member? Is your company a corporate member? We want to earn your loyalty so expect us to continue working hard to keep it. I hope that you have seen advancements and successes with your sport and wellness goals over the year and that you will continue to make Talisman Centre your facility of choice.

Proud to be a part of your community! With the support of the Access Advantage Fund, Talisman Centre has been able to establish roots as a collaborative community partner. In addition to the Fee Assistance Program offered through the City of Calgary, we work with the Canadian Tire Jumpstart Foundation for Families, Terry Fox Foundation and other non-profit organizations such as Boys & Girls Club, the HERA Society, Cops for Kids, Calgary Women’s Emergency Shelter and the Calgary John Howard Society. At Talisman Centre, we believe that the notion of true accessibility expands to many determinants of health including socioeconomic status, education and demographics. As an organization, we are committed to reducing the barriers to participation for children, youth and families who may experience hardship accessing our facilities and programs.

If you think you have an opportunity to collaborate with us as community partners give us a call! A special thanks to our sponsors who continue to make Talisman Centre the facility where you belong!

Sincerely,

Robin Mitchell President & Chief Operating Officer

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 

fall fitness fashions! brought to you by

 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

For current admission and membership rates jump to our website www.talismancentre.com

MEMBERSHIP HAS ITS BENEFITS!

Calgary’s BEST Membership Value! Join Today! Why Choose a Talisman Centre Membership?

Annual Memberships Adult $639 Family $1,099

Simple! We offer a wide variety of membership types to cater to the ever changing and dynamic environment Calgary has to offer. Whether you are looking for something in the short term or training for that Ironman competition and need long term commitment, Talisman Centre gives you the ability to customize your health and wellness needs to your schedule.

Benefits

Corporate Memberships Get your company involved! With as few as 5 employees signed up, your company is eligible for corporate rates. Monthly Payment Plans Available Call 233-8393 for more information or stop by Customer Service 4 Month Adult $279* 4 Month Family $449* Annual Adult $589* Annual Family $999*

Prices subject to change.

Mark Your Calendar!

A Christmas Party at Talisman Centre And you’re invited! November 25th 1to 4pm floatables, bouncers face painting, tattoos special membership rates!

A Gift for our Annual Members! Refer a friend today and we’ll extend your membership! Come in to Talisman Centre and pick up your referral card. Give it to a friend. If they sign up for an annual membership we extend your pass by one month for free!

“

Prices subject to change.

Automatic Membership Renewal

Corporate Team Building Bring your company in for a social club event or intramurals! Book the Sears Nutrition Kitchen and have tasty team building events with a twist of lemon, a pinch of salt and a whole lot of fun!

Now available for your convenience!

Corporate Volume Purchase Discount Inquire at the Customer Service Desk for more information.

Talisman Centre is proud to announce that we now offer memberships that automatically renew for your convenience. Please ask one of our Customer Service Representatives for more information.

´5 Complimentary friend passes ´One-month free membership gift experience for a friend ´Referral program ´Auto renewal membership ´ Monthly payment plan ´ Member vs non-member pricing ´ 20% off regular priced retail items ´10% off Personal Training ´Corporate rates available ´Includes drop-in classes ´Day use lockers ´Free parking

Four-Month Memberships Adult $299 Family $499

Prices subject to change.

Benefits

´3 complimentary friend passes ´Member vs non-member pricing ´10% off regular priced retail items ´10% off Personal Training ´Includes drop-in classes ´Day use lockers ´Corporate rates available ´Free parking

One-Month Memberships Adult $89 Family $179 Prices subject to change.

Benefits

´Free drop-in programs ´Day use lockers ´Free parking For monthly payment details ask one of our Customer Service Representatives or visit talismancentre.com. Before expiry, one-month and four-month members who wish to purchase a longer term membership receive a pro-rated credit toward their purchase.

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 

Children & Youth Aquatics Winter Programs January – March 2008 Sears I Can Swim Dolphins 3 Ages 3 to 5 years Little swimmers will evolve into masters of front and back paddle! Graduates know the basics of freestyle, backstroke, breaststroke and butterfly and can advance directly to Stage 2 of the I Can Swim program. 8 classes $41 (member) $51 (non-member) For dates, times and to register jump to talismancentre.com

The most effective learn-to-swim program in Canada! Our program content, methods and structure ensure that children learn to swim more efficiently, learn to swim faster, learn more skills, and learn more rapidly than in any other program. Guaranteed.

Staff Profile

Willie Derban Willie Derban is a University of Calgary student and varsity athlete in the sport of competitive swimming. He’s trained here at Talisman Centre off and on as a member of the University of Calgary Swim Club for over eight years. When it came time to seek part time employment to assist in financially supporting his scholastic endeavors and the many competitions and training camps required to reach his high performance athletic goals, he turned to a place that brought out many positive experiences as a junior athlete, Talisman Centre. Willie found the Talisman Centre Aquatics Department the perfect fit for him. With flexible hours, he was able to work around not only his school schedule but also all of his away competitions. Balancing a careful schedule of school, nine swimming practices a week and still committing 10-15 hours weekly on the pool deck has taught Willie essential time management skills and pushed him to always be organized. In 2004, Willie began to see his hard training and hectic schedule start to pay off when he competed in the Canadian Olympic Swimming Trials, finishing among the top 16 athletes in Canada. In his first year on the University of Calgary Varsity Swim Team, Willie made First Team All Canadian and has also been a multiple finalist in the Canadian National Swim Championships held twice a year throughout Canada. This means he ranks among the top eight swimmers in Canada in his respective events. Willie attributes his success, in large part, to the support received from friends and family and the flexibility Talisman Centre has provided him so he can continue to follow his passion and strive to achieve new and more difficult goals. Talisman Centre is proud to call Willie Derban part of the family. We wish him the best of luck over the course of this years swim season. If you see Willie in and around the pool deck, don’t forget to say hi!

Pre-School Ducklings Ages 3 months to 1 year Give your baby the timeless gift of comfort and safety in the water! You and your child will learn holds and essential skills while enjoying water games and songs – an unforgettable learning experience! 8 classes $41 (member) $51 (Non-members) For dates, times and to register jump to talismancentre.com Pre-School Dinos Ages 1 to 3 years Develop your child’s independence and water safety skills! This parented class includes songs, games and activities to assist your child in getting ready for swim lessons. It’s a blast! 8 classes $41 (member) $51 (non-member) For dates, times and to register jump to talismancentre.com Sears I Can Swim Dolphins 1 Ages 3 to 5 years Learn to love the water! A fun class for children with little or no swimming experience. Your child will learn basic water skills and orientation and have a ball! 7 classes $35 (member) $44 (non-member) 8 classes $41 (member) $51 (non-member) For dates, times and to register jump to talismancentre.com Sears I Can Swim Dolphins 2 Ages 3 to 5 years Enhance your child’s confidence and independence! Comfortable swimmers will build on their submersion, buoyancy and propulsion skills. 8 classes $41 (member) $51 (non-member) For dates, times and to register jump to talismancentre.com

 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

Sears I Can Swim Stage 1 Ages 6 to 14 years Learn the fundamentals! Children starting swimming lessons for the first time or still getting comfortable in the water will discover the thrill of submerging, floating, propelling and gliding. 8 classes $39 (member) $49 (non-member) For dates, times and to register jump to talismancentre.com Sears I Can Swim Stage 2 Ages 6 to 14 years Enhance your child’s skill development! Already oriented to the water, your child will become an expert in the basics of swimming strokes while learning the joy of streamlining, underwater push offs, treading water and introductory dives. 8 classes $49 (member) $61 (non-member) For dates, times and to register jump to talismancentre.com Sears I Can Swim Stage 3 Ages 6 to 16 years Improve your child’s swimming proficiency! Your child will learn the thrill of becoming faster and more efficient in all four swimming strokes while increasing their endurance, learning basic turns and trying advanced dives. 8 classes $56 (member) $70 (non-member) For dates, times and to register jump to talismancentre.com Sears I Can Swim Fast Stage 4 Ages 8 to 14 years Now with underwater video feedback! Swimmers will refine their technique and increase speed while learning athletic skills like goal setting, stretching, swim sets and how to read pace clocks. This class is recommended for swimmers interested in increasing swim skill for lifesaving and leadership certification. Prerequisite: Stage 3 or Aquaquest 12. 8 classes $65 (member) $81 (non-member) For dates, times and to register jump to talismancentre.com Private Aquatic Lessons Whether it is conquering a fear of the water or improving swimming ability, private lessons are custom-made to meet your child’s swimming needs. Maximum of 2 people 30 min $22 (member) $28 (non-member) 60 min $40 (member) $50 (non-member)

Public Swimming at Talisman Centre! Lane Swimming Whether you’re training for fitness or training to win the Talisman Centre guarantees that there will be a minimum of four 25 meter lanes available for you during all operational hours so you can accomplish your goals. Family Swimming The whole family is invited! New for this year, space has been set aside for the whole family to practice their swimming skills or to just spend some quality pool time together. Enjoy time in the pool and then unwind in one of our 2 hot tubs—the emphasis is on FUN! Pool toys will be provided to enhance the experience. Open Diving Do you have what it takes to launch yourself off the 10 meter platform? Come to open diving and test your nerve at Calgary’s only public accessed 10m diving tower!

Please note: Times available for Lane Swimming, Family Swimming and Open Diving are subject to change and cancellation. Please check the DAILY SCHEDULES on our website for the latest updates on space availability before you come down.

Adult Aquatics Winter Programs January – March 2008 Aquatics for Life – The Start The water is calling you! The absolute beginner will become comfortable in the water learning fundamental skills like floating, arm action and breathing in a stress-free, encouraging atmosphere! 8 classes $65 (member) $81 (non-member) For dates, times and to register jump to talismancentre.com Aquatics for Life – The Next Step Launch your skills forward! Designed for swimmers already at ease in the water, this program will teach you to swim in the deep end of the pool. This class is fun, informative and you’ll learn to swim like a fish! Prerequisite: deep water experience. 8 classes $65 (member) $81 (non-member) For dates, times and to register jump to talismancentre.com Aquatics for Fitness! Let the experts make you a master! Underwater video feedback by internationally renowned Talisman Racetek Systems Inc. as well as stroke drills and custom workouts allow you to develop perfect technique in freestyle, backstroke, breaststroke and butterfly. Build endurance, learn dives and turns and have a blast! Prerequisite: 50 meter swim ability. 8 classes $65 (member) $81(non-member) For dates, times and to register jump to talismancentre.com

www.aquabelles.com 403-209.2941

Gentle Aqua This class offers a lower impact and slower pace workout in our warm 33 degree shallow water pool. This is the ideal class for individuals wanting to tone, gain strength and achieve a reasonable level of fitness. Program Perks! Get to know your workout buddies! Join the class the last Thursday of every month in the foundation lounge for coffee and goodies! $120 (member) $144 (non-member) For dates, times and to register jump to talismancentre.com Running The Aquatic Way A deep water workout that will pump up your heart rate, improve muscle strength, and enhance your running form. This tethered running workout eliminates the risk that accompanies repetitive impact from land-based running. 8 classes $51 (member) $64 (non-member) For dates, times and to register jump to talismancentre.com

Talisman Centre’s Very Own Masters Swim Club Starting in January 2008 Ages 16 plus years 5 swim workouts per week – choose one or do them all! Train for all four competitive strokes (butterfly, backstroke, breaststroke, and freestyle) in swim club-style workouts led by our expert coaching staff. Set your goals for fitness or competition. Video technique analysis and performance monitoring provided by Talisman RaceTek Services. Prerequisite: able to swim 200m For dates, times and to register jump to talismancentre.com

Don’t Be a Fool at the Pool

Swimming Lane Etiquette Yes, it exists! A common problem in swimming pools is how to effectively organize lane swimmers so that they can enjoy a safe swim work out. Questions that are frequently asked of our lifeguards include “how do I avoid a collision with another swimmer?” or “when do I start circle swimming and in which direction do I swim?” A safe, enjoyable experience for swimmers is always the most important concern. • Direction in any lane pool is as follows: Circle swim up the sides towards the moveable bulkhead (either with a wall or a lane rope beside you) and down the middle (between the black lines) away from the bulkhead. • There are usually different lane speeds; fast, medium, slow/deep water jogging lanes – choose a lane compatible with your speed and respect the pace and workout routines of other swimmers. Look for signs in front of each lane indicating the pace. • When entering a lane being split by two people (each are swimming up and down their own lane), inform them that you would like to change to circle swimming. This can be done by sitting on the edge of the pool and waving a kick-board under the water or standing in the corner of the lane. • Be aware of arriving swimmers if you happen to be occupying a lane that is designated differently from your expected pace and be prepared to move to a more appropriate lane designation upon arrival of a new swimmer (i.e. a faster swimmer in a slow lane or vice versa). • When entering the water, wait until the oncoming swimmer has pushed off the wall before starting your workout. • Allow faster paced individuals to proceed ahead of you. • Don’t stop in the middle of the lane (i.e.: to adjust your goggles). This will disrupt the workouts of oncoming swimmers. Try to finish the length and make your adjustments preferably at the left from the perspective of an approaching swimmer. This is also where you should rest to let other swimmers efficiently pass you. • No tailgating! Wait 5 seconds before pushing off behind another swimmer and if you wish to pass someone, gently tap them on the bottom of their feet and they should heed your request by politely moving over to the right, just as traffic does. • Respect the equipment of other swimmers. If you need a piece of equipment for your workout, there are kickboards, pull-buoys and hand paddles available for public use. • If you have any questions or concerns, ask a lifeguard. They are happy to assist you. Good luck and enjoy your next swim!

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 

NEW LOW RATES FOR ALL OUR LEADERSHIP COURSES THIS WINTER . . .

Water Safety Instructor Talisman Centre’s Swimming Teacher Certification Program of Choice!

Winter Programs January – March 2008 Sears I Can Swim Teacher Course Ages 15 years plus You can pass on the wisdom. Learn the most effective, efficient and positive ways to teach swimming. Increase your knowledge and understanding of technical swimming skills, principles of healthy child development and water safety. Prerequisite: Bronze Cross. $230 For dates, times and to register jump to talismancentre.com

Talisman Centre Junior Lifeguard Club The Junior Lifeguard club is a great place for kids to learn about lifesaving and lifeguarding while getting fit and having fun. Kids will challenge themselves to aim for personal bests while they make friends and experience teamwork. The activities are similar to those of real lifeguards in a safe, fun and controlled setting. This program is a great alternative to swim lessons and ideal for kids keen on being lifeguards! Participants will progress through the Rookie, Ranger and Star Programs (Lifesaving Society Programs) at their own pace. Participants have the option to compete in a Junior Lifeguard Competition to test their skills. Participants also have the option of volunteering at the Talisman Centre with certified lifeguards to further develop their lifeguarding skills. Prerequisites: Must be 8 to 15 years of age, able to swim at least 25 meters, and comfortable treading water for 2 minutes non-stop. $120 (member) $144 (non-member) For dates, times and to register jump to talismancentre.com

Winter Programs January – March 2008

Assistant Water Safety Instructor Course You can be an educator! Study the foundation of instructional skills through theoretical knowledge by learning and teaching. This course focuses on teaching methods, learning style, physical principles, progressions, communication, safety supervision and feedback. You’ll have the opportunity to be evaluated on your skills and knowledge through an eight-hour practical teaching experience and hands-on assignments! $200 For dates, times and to register jump to talismancentre.com Water Safety Instructor Become a leader in water safety! Learn how to instruct the Red Cross Swim Preschool, Red Cross Swim Kids and Aqua Adults program by focusing on strategies to introduce and develop swimming and water safety skills! Prerequisite: Assistant Water Safety Instructor. $165 For dates, times and to register jump to talismancentre.com

Competitive Springboard & Platform Diving www.divecalgary.ca 403.264.3483

Proud to call Talisman Centre home!

 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

Member Profile

Dick Degner 1934 -2007

Certifications

Winter Programs January – March 2008

Lifeguard Certification Bronze Medallion Prepare to save a life in the first stage of lifeguard certification! You will learn basic knowledge of water rescue, scene assessment, judgment and cardiopulmonary resuscitation. Canadian Lifesaving Manual and exam fees are included. $130 For dates, times and to register jump to talismancentre.com Bronze Cross Acquire critical lifesaving skills in the second stage of lifeguard certification! Study aquatic safety supervision, water rescue and emergency procedures while developing your skills of judgment, teamwork and rescue equipment. Exam fees are included. Prerequisite: Bronze Medallion. $100 For dates, times and to register jump to talismancentre.com National Lifeguard Service/AEC (SFA) Become a lifesaving expert in this exciting final stage of lifeguard certification! Develop technical, physical and judgment skills with a focus on drowning prevention and emergency procedures. Manual and exam fees are included. Prerequisite: Bronze Cross. $240 For dates, times and to register jump to talismancentre.com NLS Recertification Keep your lifesaving skills current and maintain an active certification at the NLS level. $40 For dates, times and to register jump to talismancentre.com

National Coaching Certification (NCCP) Talisman Centre is the host facility. NCCP Introduction to Competition: Part A Ages 16 plus years From community sport instruction to high performance coaching, the National Coaching Certification Program is the education standard for coaches working with athletes. $80 For dates, times and to register jump to talismancentre.com NCCP Introduction to Competition: Part B Ages 16 plus years Pre-requisite: NCCP Part A is strongly recommended. $80 For dates, times and to register jump to talismancentre.com Swimming Skills Coach Ages 16 plus years A hands-on course combining NCCP Part A Theory with Swimming Technical Level One and NCCP Making Ethical Decisions. $250 For dates, times and to register jump to talismancentre.com

Talisman Centre recently lost one of its most dedicated and enthusiastic patrons with the death of Dick Degner at the end of July. Dick, a long-time member of the Calgary Masters Swim Club was a dedicated skier, and sailor, in addition to his competitive swimming activities. Dick had a keen sense of adventure, and at the age of 64 went back to his homeland (Berlin) where he kayaked some 300 kilometers down the Danube River with friends. He returned to Alberta and joined the Calgary Masters Swim Club in the early nineties and soon became a noticeable and popular member. His long lean body with big hands and feet, a strong competitive spirit, and (relative to most members) advanced years led to immediate and continuing swimming success. Competition was an important element of recreation to Dick, and he seemed to enter every meet that was practical to get to. He participated in seven National Championships held in Western Canada, including Victoria, Winnipeg, Edmonton, and Calgary. The pinnacle of his swimming career came in 2005 when he competed in the World Masters Games in Edmonton. We all remember in amazement when Dick reappeared at the pool on crutches after having major surgery to put a plate in a leg which he had broken skiing at Lake Louise three weeks before. Unable to use his legs, he got into the pool and swam arms only for the next five weeks, and treated this as an opportunity to improve his breaststroke pull. The physiotherapist at Talisman who treated him was amazed at his pain threshold, and could not believe it when Dick turned up the electric stimulator to the highest setting and left it there without flinching. But enough about history! To us trapped in the Calgary corporate life, Dick was an anomaly and inspiration—someone who built and lived a three-part balanced life. He and his wife, Audrey, raised three daughters, Janette, Karen and Sharon, and instilled in each of them an appreciation of physical activities. Karen and Janette, avid basketball and volleyball players respectively, participated in many league games at Talisman Centre and made Canada’s national teams in their respective sports. Sharon found her passion in the world of horses. Dick eagerly spread the same appreciations and mentored his grandchildren in skiing. Dick was diagnosed with mesothelioma (cancer) which he contracted due to his career-long exposure to asbestos as a plumber. That was what Dick exemplified to many of us. He lived a full and rounded life with values other than “career success”. He gave those values to his descendents and he gives them to all of us. He reminds us once again that nothing is as important in life than enjoying it!

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 

Long Term Athlete Development Talisman Centre’s Model for Success New Programs This Winter ! by regan lauscher

With the next Winter Olympics in Canada’s own backyard, it is no wonder the bar has been raised when it comes to Canadians achieving success in sport and in developing key athletic disciplines at an early age. Canadian athletes and sport organizations are no longer accepting mediocre participation on the world stage. Talisman Centre has taken the lead from National Sport Organizations across the globe with their implementation of an athlete model based on Long Term Athlete Development (LTAD), a model that focuses on teaching young athletes the fundamental building blocks for future sport development and success. Three new programs being offered at Talisman Centre – gymnastics, dance and swimming (designed after the LTAD model) gives kids exposure to activities that will assist in their healthy development. “These activities all provide valuable grounding in the concept of physical literacy… akin to the ‘3R’s’ in school” says Dr. Stephan Norris, Director of Sport Physiology and Strategic Planning with the Canadian Sport Centre Calgary. “It equips youth with the basic tools needed not only for the possible opportunities in high performance sport, but with simply being active for life and enjoying sport and activity as a recreational and healthy endeavor.” Norris explains how the components of the LTAD Model – agility, balance, coordination and speed– coupled with movements such as running, jumping, throwing, catching, kicking, wheeling, spinning, gliding and skating allow exponential growth in a child’s physical development. Talisman Centre’s new gymnastics and dance programs will unleash a child’s creativity, boost their self-confidence and bring a wealth of practical skill sets along with it. “Dance is important because it usually involves all body parts, a high degree of spatial awareness, balance while moving (as opposed to static positions) and pressure sensitivity on the soles of the feet all coupled with a need to understand rhythm, both internally and externally with music” says Norris, adding that dance and gymnastics are essentially intertwined. “Gymnastics extends the movement skill set beyond those established by dance…both of which require competent flexibility.” Learning skills such as balance and spatial awareness are completely different when immersed into an aquatic environment. Heart thumping, easy on the bones ‘swimmercise’ is being reinvented and more highly regarded as a top-notch training tool for elite athletes, and that, according to Dr. Norris, should start at a young age. “Swimming puts children into an environment where they have to learn to use other senses throughout the body like pressure sensitivity on the surface of the limbs as opposed to simply on the sole of the foot as in much land-based activity,” says Norris, “The sensation of being buoyant and how to move in such a situation is critical as is more advanced skills such as breath control in an a-typical environment.” Jason Poole, strength coach for the Canadian Sport Centre, trains the Canadian women’s hockey team as well as the Olympic luge team. He has incorporated both swimming and gymnastics into his athletes’ off-season training. “Beyond natural talent, it is an athlete’s overall athleticism that will determine what levels of success they achieve and for how long. It’s imperative that their body and their systems can tolerate a much more advanced type of training specific to their sport…and that means having the basic athletic components in place such as spatial and body awareness, balance, flexibility, strength and speed that can be leveraged when we are training sport specific movements.” One of Poole’s athletes, luge Olympian and medal hopeful for 2010 Jeff Christie, says cross training in the pool and doing gymnastic movements directly simulate the core components he needs on his sled. “Gymnastics was a great tool in learning spatial awareness and balance specifically. When we’re traveling over 120 kilometres per hour on our sleds, it’s critical to be aware of every movement our bodies and our sleds are making to be able to react accordingly and quickly enough!” In the pool, Christie explains how using the buoyancy of the water enables the team to work very specifically on certain luge movements such as ‘paddling’ (a technique used as part of the start). “The water is an interesting environment that demands a lot of athletic control. It requires strong core stability, the pressure of the water itself makes your muscles work and, of course, for us anaerobic athletes, it guarantees a pretty grueling aerobic workout!”

10 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

Badminton, Dance, Gymnastics and Group Training Winter Programs January – March 2008 Badminton Badminton for Kids Ages 7 to 9 years and 10 to12 years Learn the basic skills, techniques, and rules of badminton! Emphasis will be on fun, participation, etiquette, and hand/eye coordination. Participants will be divided up based on age and skill level. Member Non-member $45 / 5 classes $36 / 5 classes For dates, times and to register jump to talismancentre.com Junior Badminton Development Ages 11 to 17 years Enhance your badminton skills with technical instruction, strategy awareness, and lots of fun games with our certified and experienced coaches. Member Non-member $88 / 10 classes $110 / 10 classes For dates, times and to register jump to talismancentre.com Junior Badminton Development & Ladder Ages 11 to 17 years Improve your skills and have fun with a combination of skill development and structured games. During the first hour our certified coaches will teach you the proper techniques and strategies. In the second hour you will play structured singles and doubles games against players of similar ability. Member Non-member $160 / 10 classes $200 / 10 classes For dates, times and to register jump to talismancentre.com Junior Badminton Ladder Ages 11 to 17 years Interested in playing badminton games against players of similar ability? Move up, or down in a ladder format based on previous weeks results. Member Non-member $80 / 10 classes $100 / 10 classes For dates, times and to register jump to talismancentre.com Select Badminton Ages 12 to 17 years Want to train like the best? This program will further develop your skills with shot and stroke practice, conditioning techniques, tactics and strategy awareness, and high intensity games. Take your game to the next level to compete on your school team and in regional tournaments. Prerequisite: solid basic badminton skills (a trial class may be required) Member Non-member $256 / 20 classes $320 / 20 classes For dates, times and to register jump to talismancentre.com

Adult Badminton Skills, Drills & Games Ages 17 years + Improve your game through a combination of skill and strategy development from our certified coaches along with fun and challenging games. Member Non-member $120 / 10 classes $150 / 10 classes For dates, times and to register jump to talismancentre.com

Dance Classes Kids Dance Around Ages 3 to 4 years Start your children in movement early on in life. Parents can join their children in a organized intro to basic movement to music. You will learn about body awareness through active movement patterns and music. member non-member $108 / 9 classes $130 / 9 classes For dates, times and to register jump to talismancentre.com Adult Dance Combos Ages 17 years + Get your two left feet moving and know what you are doing in the clubs! You’ll be introduced to Hip-Hop, Funk, Street Jazz & Breakin’, while breakin’ a sweat. member non-member $140 / 10 classes $168 / 10 classes For dates, times and to register jump to talismancentre.com Ballet Floor Barre Incorporate ballet movements into your workout. Use techniques from low impact activities such as Yoga, Pilates and Floor Bare to help build strong, lean muscles. Ages 17 years + member non-member $140 / 10 classes $168 / 10 classes For dates, times and to register jump to talismancentre.com

Gymnastics for Kids



Ages 3 to 4 years Jump, twist, run and move in various ways while learning and building skills. This class will allow your child to explore and focus on the fundamental skills of balance, strength and spatial awareness in an active, safe environment. Non-member Member $100 / 10 classes $125 / 10 classes For dates, times and to register jump to talismancentre.com

Group Training for Adults Training In Motion Ages 17 years + Training in Motion has been tailored to ensure you get a great workout with fun, high energy, nontraditional games and training methods. Push yourself to your limits with agility drills and full body strengthening exercises. Note: Tuesday and Thursday night classes are strength only. Member Non-member $90 / 6 classes $108 / 6 classes $75 / 5 classes $86 / 5 classes For dates, times and to register jump to talismancentre.com Bridzella Boot Camp Ages 17 years + Is your wedding in three months and you need to fit into your wedding dress? Here is a great and fun way to do it safely and healthily. Work on building and toning the upper body and leaning out the lower body so you look perfect in your dress on your day! Great for brides, brides maids and mothers of the bride or groom. Member Non-member $180 / 12 classes $216 / 12 classes For dates, times and to register jump to talismancentre.com

Pre-Competitive and Competitive Programs for age 5 and up 403-277-3385 www.chinookrg.com

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 11

Youth Sport Camps

School Programs

Christmas School Break Dec 27-28 / Jan 2-4 Teacher’s Convention Feb 14-15 Easter School Break Mar 24-28

Talisman Centre’s school programs provide students of all abilities the opportunity to participate in sport, wellness, aquatic and nutritional activities in an inclusive environment. Structured lessons and Jamboree Days provide students with new experiences that emphasize fun, participation and success in a safe environment.

Providing your child with an active experience they’ll never forget! Any special requests for your child MultiSport Camps during camp please call 233-8393 or email [email protected] Sport Enthusiasts Ages 6 to 9 years ✔  Complimentary pre and post care daily Experience new sports and activities! Your child will learn a variety of from 7:30-8:30 am and 4:30-5:30 pm new skills in this high energy camp. Sports may include badminton, ✔ Swimming daily / Floatable Water Park basketball, soccer, volleyball and many others! Non-member once per week (for 3 and 5 day camps) Member $61 / 2 day camp $76 / 2 day camp ✔ Camp T-shirt $91 / 3 day camp $114 / 3 day camp $152 / 5 day camp $190 / 5 day camp ✔ Experienced instructors For dates, times and to register jump to ✔ Low instructor-participant ratios talismancentre.com

Athletic Adventures



Ages 10 to14 years Active camps for active youth in a fun environment! Emphasis will be on learning the basic skills and strategies in a variety of sports such as badminton, basketball, soccer, volleyball and much more! Member Non-member $61 / 2 day camp $76 / 2 day camp $91 / 3 day camp $114 / 3 day camp $152 / 5 day camp $190 / 5 day camp

Allow us to fully customize daily physical activity for your school at our facility or yours!

For current School Program Pricing, Lunch Options and Procedures jump to our website at www.talismancentre.com or call 233-8393. ✔  Daily or weekly physical activity programs

available ✔  Sign up for single programs or full days of activity ✔  Programs are per hour/ per student and based on 20 participants ✔  Lunch option available Aquatics . . . • deep water running • diving • swim lessons • waterpolo • floatables

For dates, times and to register jump to talismancentre.com

For Your ConvenIence!

Lunch options available for full-day camps

Request this option when registering your child for a full-day camp: $16.50 / 2 day camps $24.75 / 3 day camps $41.25 / 5 day camps

FitKids - 1/2 day camp

Ages 4 to 6 years 8 am -12 pm Keep your child active and entertained in this half-day camp filled with cooperative games and activities. Member Non-member $43 / 3 day camp $54 / 3 day camp $72 / 5 day camp $90 / 5 day camp For dates, times and to register jump to talismancentre.com



12 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

Dryland . . . • badminton • basketball • cooperative games • circuit training • cycling

Please provide the following information: • school name and contact/mailing information • program type with first and second choice of dates • start and finish times each day • whether or not you would like the lunch option • grade and number of students • number of staff and volunteers

• • • • •

jamborees kickboxing nutrition Pilates step aerobics

• • • • •

track and field triathlon volleyball weight training Yoga

How do you discipline and motivate yourself in preparation for competition? Thai boxing is based on discipline and head smarts. If you go out too strong you will fade fast. It is judged not in the early stages but close to the end, when each opponent must fight carefully to win. I enjoy the mental process one must undergo to compete well. This sport has taught me how to balance myself, inside and outside the ring. I believe kickboxing and Muay Thai has given me the confidence and determination to accomplish anything I desire if I want it bad enough. It has also been a great crossover into other activities in my life such as white water kayaking, rock climbing, ice climbing and mountaineering. I consider it an honour to teach my passion to others and help them reach their “peak” potential. What does your typically training week look like? I do a lot of cardio, swimming, running and core activity. I listen to my body and work as it tells or allows me to. I train between two and three hours per day, six days a week. Talisman Centre offers so many options. I can swim one hour and move into running stairs the next. What has been your greatest accomplishment in this sport? I prefer to boast no major accomplishment. I fight for my own desire to fight and not for titles or awards. I strive for self betterment. Through the years I have gained an understanding of balance and a deep appreciation for the effort it takes to prepare oneself for competition. I have learned to work with what I have and found ways to deepen it further. I can lose a fight as fast as I can win one. Many people forget to keep that in check. I broke my foot in a fight in 2005 but continued to fight and win.

Cover Story

Darren Robson The latest Canadian Kickboxing Super Featherweight Champion, this humble athlete fills us in with what drives him and makes him step into the ring again and again. His mantra: achievement is in the effort. Darren began training in the discipline of Muay Thai Kickboxing in June of 1990 at the age of 20, receiving Kru status in 2003. He has since taken his knowledge and skill and put it towards building an impressive fight record with many championship titles. Darren’s passion for the sport has made it possible for him to transition to instructing and now coaching. Peak Muay Thai is a place where Darren can give the best instruction to his students, all levels included from first timer to seasoned veteran. How did you get into kickboxing? Growing up, I was the kid who got picked on. I decided that kickboxing was a great opportunity to learn to defend myself and grow myself as an athlete and person.

You also coach and instruct. What do you enjoy most about it? I feed off the positive energy of others. It is part of what draws me into this facility. I need my music or a body running beside me to train well. I love coaching those willing to push past what they believe is their limits and accomplish great things. I find the power of a woman’s will to achieve particularly inspiring. I try to empower my athletes to push past their threshold. How do you lead your clients and athletes? I train them quite hard but provide a great deal of encouragement. I love the challenge to become greater and stronger in mind and body and do what I can to pass that to those I work with. I remember where I came from. It takes confidence and a willingness to have fun and to make mistakes to achieve. What major competitions do you have coming up? I compete in Lethbridge in November for the first time as a professional. Do you have a “dream” competition? The “mecca” of Muay Thai is Lumpinee, a stadium in Bangkok. To go there and fight as a pro would be an incredible and lifelong accomplishment.

Winter Kickboxing Classes @ Talisman Centre Teen Kickboxing Ages 17 years + This intense martial art program is specifically designed for teenagers! Have fun while building power, agility, and overall fitness through punching, blocking, kicking and self-defense. Member Non-member $80 / 10 classes $100 / 10 classes For dates, times and to register jump to talismancentre.com Kickboxing Basics Ages 17 years + Want an intense and fun workout to let out some steam? Learn the basic skills of kickboxing from our expert coaches in this class geared specifically for beginners. Member Non-member $104 / 10 classes $130 / 10 classes For dates, times and to register jump to talismancentre.com Kickboxing Plus Ages 17 years + Kick and punch your way to better fitness and stamina! Geared toward the intermediate level and beginners who have a background in the basic skills. Prerequisite: Kickboxing Basics or previous Kickboxing experience. Member Non-member $165 / 10 classes $132 / 10 classes For dates, times and to register jump to talismancentre.com Kickboxing Cardio Ages 17 years + This is an intense high energy workout for those who want to kick and punch your way to improved fitness and stamina. Member Non-member $104 / 10 classes $130 / 10 classes For dates, times and to register jump to talismancentre.com

How do you see your retirement from kickboxing? I said I was going to retire in 2003! I took a little time off for life. I would like to compete for two to three more years, then settle into coaching more. I love instructing and want to pass on what I know to those willing to take it on. Darren can be found teaching the drop-in Kickboxing Cardio class on Tuesday and Thursday mornings and registered kickboxing classes Tuesday and Thursday evenings.

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 13

Staff Profiles

Micaela Widmer & Emily Malcolm Skeleton National Development Team Members

Emily and Micaela are employees at Talisman Centre and are also members of the Canadian Skeleton National Development Team. Training at Talisman Centre has been an essential part of their efforts to get to the Olympics. Micaela . . . This was my first year on the Skeleton National Development Team and it was also my first year as a full time student. I had a pretty hectic schedule to say the least. Working and training at Talisman Centre is great – nothing is better than being able to get a lifting or running session in and then within a half hour be ready to work. Trying to train on a busy schedule is hard for everybody. I’ve found that the best way to get an amazing workout when you’re crunched for time is doing circuit training. Circuit training gets the job done and can still be very sport specific. A lot of my workouts, especially during conditioning phases, are CrossFit inspired. CrossFit workouts are functional circuit-style workouts performed at a high intensity. I love being able to do a session in less than an hour but still leave the gym feeling like I have nothing left to give. Before these types of workouts, I had never experienced the feeling of not knowing what was going to happen first – throwing up or passing out! In training to become part of the National Skeleton Team I have to test and push my physical limits everyday. A crucial part of my success is having friends at Talisman Centre who help motivate and encourage me when I’m burning out on those long lifting sessions. My fellow staff members are always willing to help, whether it’s with a spot or just being stoked for me when I do a personal best on a lift. Liking the place you work out in is the only way to get through the constant training that is involved with skeleton. I’m always proud to say that Talisman Centre is playing a huge part in helping me strive to fulfill my dream of representing Canada at the Olympics.

Emily . . . I’ve seen a lot of gyms in the past few years and I have trained and slid around the world through a season on the Americas Cup Skeleton Circuit and a second season on the Europa Cup Skeleton Circuit. From doing squats in a rough gym in eastern Germany to doing power cleans and bench presses in a makeshift weight room we set up with our own equipment at the side of the road in beautiful Sestriare, Italy, training for the big goals means being flexible, adaptable and motivated 12 months of the year to get the job done on and off the skeleton track. During the off-season I get to work through the hardest part of our training year in the comfort of my own gym. No more rustic weight rooms and battered tracks during the seven months of intense weight lifting, sprinting and overall strength building. As a personal trainer with the Wellness Department and Athletic Performance Enhancement Team, I have helped shape the Athletic Training Zone at Talisman Centre into a virtual playground for hard working athletes. With training sessions that sometimes reach three or more hours in duration, having the right equipment at your fingertips is critical. Our training at Canada Olympic Park is also a key venue where we practice our starts in the world class Ice House and do weekly strength training with our coaches. Having an ideal training environment right at my fingertips, at my workplace, is a truly unique situation as an athlete. Not only does it make training easy and accessible but it also allows me to bring my first hand experiences as an athlete into my training programs and relationships with my clients. Finding the motivation and perseverance to maintain the rigid training schedule for the hot summer months is difficult. Keeping goals in sight is key. Having the environment that stirs your soul and sparks excitement is a training advantage that I capitalize on. To train among fellow athletes who have Olympic experience in swimming, bobsleigh, skeleton and a multitude of other sports is both motivating and humbling. Surrounding yourself with people giving their all to reach goals, from the recreational participant to the Olympian, keeps the fire going within – the fire that fuels the Olympic dream to 2010 and beyond.

Micaela (left) and Emily, dressed for success.

14 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

Talisman Centre’s Athletic Performance Enhancement training provides athletes in all sports with the most effective training and testing services available. Sport specific training programs designed for the various cycles of an athlete’s season allow you to work smarter, not just harder, as you strive to find the competitive advantage necessary for athletic success. Our integration of sport specific testing into the design of your individual training program helps provide you with a road map for athletic success. Regular testing also measures the impact of the program’s design on your sport specific fitness, ensuring that you are progressing toward your ultimate training and athletic performance objectives. Our team of qualified and experienced coaches keeps your training focused on you, targeting your identified weaknesses, strengths and current performance level. We never use generic training programs.

Athletic Performance Enhancement Training Packages 3 month Comprehensive Package $1750 6 month Comprehensive Package $3000 Packages Include: • Specific performance based tests that measure key physiological characteristics of the athlete to determine specific training intensities and volume • Programs that are designed around the athletes current level of conditioning, goals and sport specific to achieve peak performance • Access to the Athletic Training Zone which includes CycleOps computerized spin bikes and lifting platforms. • Continual support from your coach • 2 training sessions per week with a coach • 12 and 24 week program design • Pre and post performance testing • Advanced Body Composition testing • Consultations with a dietician Team Training Minimum 5 Athletes- Maximum 20 Athletes Our strength and conditioning coaches provide customized programs for the entire team. • Agility • Speed • Strength • Conditioning • Instruction and expert coaching on maintaining conditioning levels throughout the year For more details contact an Athletic Performance Enhancement Coordinator @ 233-8393.

Small Group Athletic Training Get the benefits of individual training with the comfort of a small group. Training with friends can make a more competitive and enjoyable environment. 8 sessions 12 sessions 24 sessions 2 people: $286 (member) $396 (member) $714 (member) $316 (non-member) $444 (non-member) $792 (non-member) 3 people: $236 (member) $282 (member) $486 (member) $262 (non-member) $309 (non-member) $540 (non-member) 4 people: $166 (member) $216 (member) $390 (member) $184 (non-member) $237 (non-member) $432 (non-member) Note: All rates are per person Athletic Consultation/Testing Talk to one of our expert coaches to get advice on how to take your game to the next level. The athletic consultation will help you set goals and get training tips on how to break through the plateaus that you have been facing. This package can also be used to administer and interpret sport specific tests. Each sport has its own set of demands, and we have the tests for all of them. Our expert coaches will design a testing protocol to extract and interpret the most useful information for your sport. $67.50 (Member) $75 (Non-member)

Individual Athletic Training Based on your specific needs as a player, our coaches will work with you one on one to produce results. Preliminary testing will reveal any weaknesses that will be addressed prior to training. Member Non-member 8 sessions $484 $536 12 sessions $702 $780 20 sessions $1155 $1260 Customized 12 Week Athlete Program Design Non-member $330 Member $297 Add Nutrition and Testing Sessions: $480 For dates, times and to register jump to talismancentre.com Customized 24 Week Athlete Program Design Non-member $570 Member $513 Add Nutrition and Testing Sessions: $810

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 15

Staff Profile

Jack VanDyk

Talisman Centre ETS Coordinator and Coach When it comes to endurance competition Jack has a keen understanding of the power and the passion within. In the Beginning While working on his Bachelor of Human Kinetics degree at the University of British Columbia, Jack became immersed in triathlon, which, at the time, was the sport to be involved in. Through his triathlon training he learned how to swim and developed a love of running. Due to time restraints from increased academic workloads however, he subsequently moved away from triathlon and joined an inline speed skating team, a discipline he approached with equal passion. Training and competing in and around Vancouver (including the inside of several UBC parkades during the rainy months!) and down into Washington State, Jack worked at many of the same forms of racing he later discovered on his bike.

I first discovered cycling when I was training for cross-country skiing in high school. I never enjoyed the running in my training program but I always loved the cycling because I could go so much further and explore so much more of my surroundings. I never considered bicycle racing. Riding Bikes Jack’s love of cycling underlies his passion for triathlon. He was first drawn to criterium (crit) racing, a lap race held on a short course on closed-off city streets and time trials quickly followed. Jack moved his way up the ranks of the Alberta Racing Circuit as a member of Terrascape Racing, a performance based cycling team in Calgary. He trains and races over the full 12 months of the year, moving to indoor facilities, particularly the Athletic Training Zone at Talisman Centre, when the weather turns nasty. Achieving the Dream Jack recently got back into the water, put on his running shoes and achieved his life-long dream of completing an Ironman and running through the finish line with his daughter Madison. Although this humble athlete advises he went to solely complete the event, his time of 11:25:58 at Ironman Coeur d’Alene in June this year brings out an excited-to-share

16 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

side of him, inspiration to anyone within earshot to put on a wet suit. “As I traveled down to Coeur d’Alene, I was super excited as I knew I was ready for the challenge,” Jack states. “I had no negative feelings, no hesitation of starting despite the race officials offering competitors the option of not swimming in the rough water.”

Triathlons seem to offer so much more to competitors than bicycle racing does. The support from fellow competitors, the cities and towns and the spectators who come out to celebrate the event are amazing. We just don’t get that in Alberta for bicycle racing. Passion Behind Numbers “Strength does not come from physical capacity. It comes from indomitable will.” This quote by Gandhi is near and dear to Jack’s heart. As an athlete and coach, Jack attributes success to a willingness to prepare, a great deal of self-reflection and an ability to overcome obstacles. He has enormous respect for the actual work that goes into preparation for an event, for the “need to fail” almost every athlete will experience. It is these experiences that boost an athlete’s baseline of knowledge and confidence, pushing them to better competition. Noting he himself is not a genetically blessed athlete, the drive to prepare needs to be stronger than that to compete. If there is a lack of passion and a goal, he questions what remains to do it. “Make sure it comes from the heart,” Jack once told an athlete. Making a Business of It Jack made his start with Talisman Centre over eight years ago as a Weight Room Attendant. After getting his Masters in Kinesiology at the University of Calgary, he turned his knowledge of human performance and his passion for sport into designing and running the highly sought after Endurance Training Systems, a program that helps athletes develop and train for all kinds of endurance sports. What’s next on the menu for Jack? He plans to race in the 2009 Ironman Canada Triathlon in Penticton but not before he competes in the Sylvan Lake HalfIronman event next year.

The will to win is nothing without the will to train. Endurance Training Systems (ETS) is designed to give athletes one thing, results. Through the use of testing to identify the strengths and weaknesses of each athlete, a fully customized training plan is designed to peak athletes for their goal event. Talisman Centre’s endurance training team provides the latest in training techniques, motivation, nutritional advice and support to develop successful athletes. Whether you are a mountain bike racer, triathlete, cyclist, runner or adventure racer, ETS will help you achieve new performance levels.

Comprehensive ETS Training Packages ETS training packages are designed to meet the complete training needs of endurance athletes and the Talisman Centre provides the perfect training environment for athletes of all ability levels. Athletes have access to qualified coaches, trainers and nutritionists to help provide training guidance, motivation, expertise and support. This unique training package provides endurance athletes the services often available only to high-performance athletes at an attractive cost under one roof! Athletes who have committed to a 6 month package have all achieved personal bests and reached new performance levels. Services

3 months $945

6 months $1590

Program Design ✔ 12 weeks ✔ 24 weeks Testing Body Composition Analysis 2 3 One of the following: Cycling lactate testing OR 2 3 Running lactate testing Features ✔ ✔ Exclusive access to the Athletic Training Zone ✔ ✔ Access to on-floor training staff for guidance Unlimited athlete-initiated email/phone ✔ ✔ communication with coach One-on-one training sessions 5 9 Nutritional counseling session 1 2 ✔ ✔ Use of Tacx ergotrainers for cycling

Customized 12 Week ETS Training Programs Non-member $330 Member $297 Add Nutrition and Testing Sessions: $480 Customized 24 Week ETS Training Programs Non-member $570 Member $513 Add Nutrition and Testing Sessions: $810

Individual ETS Training Sessions Individual training geared to athletes wanting private sessions with a coach to work on specific aspects of their sport. Athletes can choose to work on the technical aspects of weight training, improving pedaling mechanics using the Computrainer Spin Scan function, improve running mechanics, increase flexibility or perform interval training under the watchful eye of your coach in our Athletic Training Zone. 4 sessions $219 (member) $244 (non-member) 8 sessions $425 (member) $472 (non-member) 12 sessions $615 (member) $684 (non-member)

ETS Weight Training For Runners Research provides evidence that resistance training and jump training can improve the performance of runners of all levels and abilities. These sessions will include specific weight training, plyometrics or jump training exercises and treadmill training. Core conditioning and the training of stabilizer muscles will be incorporated. Non-member $175 Member $140 For dates, times and to register jump to talismancentre.com

ETS Lactate Testing (Cycling or Running) Blood lactate testing is an advanced method of assessing and monitoring your body’s responses to training. Measuring your blood lactate can help determine the type of training an athlete should focus on. The results of the lactate test are used to create specific power or running specific training paces and heart rate zones to maximize an athlete’s training program. $130 (member) $145 (non-member) ETS Triathlon Test This test package combines the cycling and running test services to give triathletes the information they need to improve race performances. $216 (member) $240 (non-member) ETS Base Building Continue to develop your aerobic base, pedal mechanics, cycling-specific strength and lactate threshold as well as VO2max and anaerobic capacity in a progressive manner leading into the cycling season. Individualized power training zones and a power profile will be developed for each participant to provide more accurate and focused training. Non-member $198 Member $158 ETS Advanced Base Building Continue to build upon the Fall base building programs with this challenging 2-hour workout designed to increase your overall cycling abilities. A perfect training program for long distance cycling and triathlon events. Non-member $264 Member $211 For dates, times and to register jump to talismancentre.com ETS Weight Training For Cyclists This program has helped many mountain bikers, road racers, triathletes, and cycling enthusiasts realize a new level of fitness and the ability to produce more cycling power. Core conditioning and the training of specific cycling stabilizer muscles will be incorporated into these demanding sessions. Non-member $175 Member $140 For dates, times and to register jump to talismancentre.com

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 17

A Stronger Pull Tips On Upper Back Exercises

by dave joseph

Fitness Testing @ Talisman Centre Talisman Centre is formally recognized as an Accredited Fitness Appraisal Centre (AFAC) by the Canadian Society of Exercise Physiology (CSEP). All Talisman Centre fitness appraisers are fully certified by CSEP ensuring that our participants receive the most accurate results and information. Basic Body Composition Analysis Great as a starting point or to see how far you’ve come – this basic test accurately assesses your body fat percentage using the 7-skinfold sites method. $29/test $77/3 tests (member) $32/test $85/3 tests (non-member)

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Any exercise that uses your arms to pull, such as chin-ups, rows, low rows and high rows, uses your upper back muscles to move the resistance. These muscles include the latissimus dorsi, teres major and posterior deltoid, all of which work to “pull” on the upper arm. Other important muscles in your upper back are the trapezius and rhomboids, which act on your shoulder blades to help out with any pulling motion. The simple act of pulling with your arms is straight forward, but there are some things you can consider to help advance the effectiveness of your upper back exercises. Don’t Put Your Back Into It Probably one of the most common mistakes people make when doing upper back exercises is to thrust the torso before each repetition to create an initial momentum in the weight being pulled. When doing upper back exercises, don’t “put your back into it,” meaning that you should keep your spine in a stable neutral position to try and avoid any motion in your torso (see photos 1 & 2). The goal, after all, is to concentrate on contracting your upper back muscles. Generating momentum with your lower back is a way of cheating because it takes away from the effort required by your upper back. Avoid “Lazy” Repetitions When you start feeling fatigued it’s easy to get lazy with pulling exercises by not pulling the weight through the entire range of the exercise. Keep in mind that you want to encourage contraction through the full range of motion of your shoulders. Avoid doing repetitions where you only pull part way (with the exception of the last repetition where you’ve reached fatigue). If you feel you can’t do as many repetitions in a set as you are aiming for, consider reducing the weight. To help avoid “lazy” repetitions, pick a marker that you will aim to reach with each repetition. When doing the lat pull-down, for example, aim to bring the bar down to your chin (see photo 3). When doing rows, aim to pull far enough to bring your elbows further back than your torso (see photo 2).

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4. Move Your Shoulder Blades Too When you do upper back exercises, you probably focus on the muscles that pull on your upper arm; the latissimus dorsi, teres major and posterior deltoid. You can go a long way to strengthening your upper back by using the mobility of your scapulae (shoulder blades) to increase the difficulty of any upper back exercise. At the end of each repetition, focus on moving the resistance that extra couple of inches by using the muscles that pull on your shoulder blades. When you do chin-ups or lat pull-downs, focus on depressing your shoulder blades to contract your lower trapezius (see photos 3 & 4). You can concentrate on retracting your shoulder blades when doing rows to help strengthen your middle trapezius and rhomboids. When doing low rows, try to elevate your shoulder blades at the end of each repetition to contract your upper trapezius (see photos 1 & 2). More Than Your Upper Back – Work Your Biceps Any exercise that involves pulling with your arms works more than just your upper back. When you pull, your upper back muscles extend/adduct your upper arms relative to your torso, but you also flex your forearms relative to your upper arms (elbow flexion). Flexing your arms is the work of your biceps. How much you challenge your biceps depends on how far your arms flex with any given upper back exercise. If you place your hands closer together (i.e. narrow grip chin-ups - see photo 3), your arms will flex more and you will get a stronger contraction from your biceps. This also makes the exercise seem easier, and you might want to increase the resistance. On the other hand, if your goal is to concentrate on your upper back, place your hands further apart (i.e. wide grip lat pull-downs - see photo 4). This way, your biceps won’t contract as strongly, leaving more of the work to be done by your upper back muscles. Reducing the contraction in your biceps makes the exercise seem harder, and you may want to decrease the resistance to achieve the number of repetitions you are aiming for.

18 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

Serious about changing your body composition? Advanced Body Composition Analysis This test uses 13 skin fold sites and 6 girth measurements to assess both your body fat and muscle mass. $38/test $97/3 tests (member) $42/test $107/3 tests (non-member) Canadian Physical Activity, Fitness & Lifestyle Appraisal (CPAFLA) Get the facts on your fitness in an hour-long test administered by a Certified Fitness Consultant (CFC). Once the test is complete and your results analyzed, you and your CFC meet to discuss your goals and how to achieve them. Test includes blood pressure, body composition, submaximal aerobic step test, muscular endurance, strength and flexibility. $107 / 2.5 hours (member) $119 / 2.5 hours (non-member)

Personal Fitness Training Personal Fitness Training is focused on individualized programming to improve the effectiveness of your workout. Our Fitness Professionals will design a customized and progressive plan specialized to your needs and goals. Working one on one, your Personal Trainer will give you the ongoing instruction and motivation you need to break out of your routine, getting you the results that you want. Personal Fitness Training 8 sessions: $484 (member) 12 sessions: $702 (member)

$536 (non-member) $780 (non-member)

Nutrition and Personal Training Combo Packages The food choices you make and the food patterns you develop greatly impact your health and well being as well as your athletic performance. Get our team of professionals working for you! A balanced nutrition plan combined with One on One Fitness Training will accelerate you towards your goals. Whether you are just getting started, or are looking to make a lifestyle change for success, this combination of exercise and healthy eating will take you to where you want to be! Starter Package: Give yourself a fantastic kickstart toward your goals! 3 Training Sessions + 1 hour Nutrition Consultation $265 (member) $292 (non-member) Maintenance Package: Ensure success by committing to changing your life! 20 Training Sessions + 1 hour Nutrition Consultation $1155 (member) $1260 (non-member) Group Fitness Training Use our team to help your team of friends and family to get fit, stay fit, and get fitter! If you have a group of 2 to 4 friends with a common fitness goal in mind, whether it’s weight management or athletic training, our Training Coaches will motivate you while you motivate each other. Reach your goals together, working in a fun and challenging environment.

2 people: 3 people: 4 people:

8 sessions $286 (member) $316 (non-member) $236 (member) $262 (non-member) $166 (member) $184 (non-member)

12 sessions $396 (member) $444 (non-member) $282 (member) $309 (non-member) $216 (member) $237 (non-member)

24 sessions $714 (member) $792 (non-member) $486 (member) $540 (non-member) $390 (member) $432 (non-member)

Ski & Snowboard, Running, Triathlon and Volleyball Winter Programs January – March 2008 Ski & Snowboard Ski & Snowboard Conditioning II & III Ages 17 plus years Develop strength, speed, power, and endurance through a specialized program facilitated by experienced and certified trainers. Sessions include bike conditioning, core stability, flexibility, and other innovative off-hill training methods to improve your performance on the slopes. Prerequisite: Solid conditioning base or previous participation in a previous Ski & Snowboard Conditioning course. Member Non-member $352 / 20 classes $440 / 20 classes For dates, times and to register jump to talismancentre.com

Running Interval Run Ages 17 plus years Build your speed and your cardiovascular capacity in high intensity workouts. Expert instructors will help you improve your run time with maximum capacity, anaerobic threshold, and sprint race training. Member Non-member $80 / 10 classes $100 / 10 classes For dates, times and to register jump to talismancentre.com

Triathlon

Note: All rates are per person Post Physiotherapy Exercise Rehabilitation Are you a pre or post surgery patient? Would you like to get a little stronger before your surgery occurs? Or have you finished your allotted Physiotherapy appointments yet do not feel 100% recovered? Why not join an exercise program with a certified Kinesiologist and Personal Trainer to help you reach your goals! The Kinesiologist will work with you through a customized and structured program to keep you injury free. Individual Sessions: 5 sessions: $257 (member) $285 (non-member) Please note: This is not a substitution for 10 sessions $495 (member) $550 (non-member) physiotherapy. To qualify for this program, 15 sessions: $720 (member) $795 (non-member) you must be referred by a physiotherapist. Customized Programs for Weight Management Your plan will be customized to suit your specific needs through a series of one-on-one consultations and hands on training with qualified Registered Dieticians, Personal Trainers, and Certified Fitness Consultants. Whether you are looking to lose weight or improve your overall body composition, get our TEAM working for you to ensure that you reach your goal. Contact our Wellness Service Coordinator at 233-8393 for more info and to book your initial consultation.

I Can Triathlon for Kids Ages 8 to 12 years A great introduction to the sport of triathlon! The focus is on individual accomplishment and having fun. Our coaching staff will provide you encouragement and feedback to help you develop the fundamentals of swimming, cycling and running. Member Non-member $132 / 10 classes $165 / 10 classes For dates, times and to register jump to talismancentre.com Junior Triathlon Development Ages 12 to 17 years Athletes can improve all aspects of their performance with technical coaching, endurance training and transition instruction. Program includes RaceTek underwater video feedback to hone swimming technique. Member Non-member $176 / 10 classes $220 / 10 classes For dates, times and to register jump to talismancentre.com

Triathlon Training for Adults Ages 17 plus years Improve your triathlon time and train for your first event. Our expert coaches will guide you through every aspect of training and transitions. Added components include nutrition, psychology, swim video analysis, and competition preparation. Finish off with a sprint triathlon! To register in multiple training days can contact 355-1276 for fee information. Member Non-member $176 / 10 classes $220 / 10 classes For dates, times and to register jump to talismancentre.com Triathlon Swim Ages 17 plus years Improve your swim times through interval training sessions. Workouts focus on freestyle training for efficiency, endurance and speed. Our coaching staff will assist in technique refinement to maximize efficiency and help you achieve your triathlon swimming goals. Member Non-member $80 / 10 classes $100 / 10 classes For dates, times and to register jump to talismancentre.com

Volleyball Volleyball for Kids Ages 10 to 13 years An introductory course to learn the basic skills and strategy of volleyball. Emphasis will be on hand/eye coordination, agility, and team work. This program is for players wanting to get started in the sport. Member Non-member $80 / 10 classes $100 / 10 classes For dates, times and to register jump to talismancentre.com Junior Volleyball Development Ages 12 to 16 years Participants will enhance their key skills of serving, passing, blocking and hitting. This program is geared toward players who understand the basic skills and want to improve their game to excel on their school or club team. Member Non-member $100 / 10 classes $125 / 10 classes For dates, times and to register jump to talismancentre.com

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 19

Wellness Self-Care in 30 Minutes a Day Sore neck? Tight shoulders? Stiff back? In 30 minutes you will learn some easy ways to bring relief, relaxation and rejuvenation to your aching muscles – all at your desk! PLEASE NOTE – if you have any pre-existing health concerns relating to the neck, back or shoulders it is recommended that you check with your doctor prior to initiating this type of activity. As with any physical activity, if you experience pain or discomfort from these exercises you should discontinue the activity. Aromatherapy Pick Me Ups Try these room sprays around the office to rejuvenate your workday! • Peppermint – to refresh and stimulate • Lemon – to uplift and rejuvenate • Citrus – to balance and revitalize Resources: Saje Natural Wellness on 4th Street, Community Natural Foods

Releasing the Pressure Points • Tension Releaser. Start with placing your thumbs on either side of your nose. Apply firm pressure starting at the nose and follow the line of your cheekbones all the way to your jaw joint. Hold there. Follow up to your temples. Remember to breath. Feel the release at the tender points. Move across your forehead and finish at your nose. • Energy Booster. Place your finger and thumb on your collarbone. Slide your finger and thumb together until you reach the gap. Drop your finger and thumb down about an inch. Extend the reach slightly on either side. Make firm circular movements or tap the points. Remember to breath! • Eye Strain Relief. Rub the palms of your hands briskly together to create some heat. Gently cup your eyes. Take a few gentle inhales and exhales. • Body Energizer. Starting at the top of your ears, with your index finger and thumb, massage and firmly apply pressure to the inside and outside rim, working your way down to the earlobe. • Shoulder Release. Place your left hand on your left shoulder. Cup the left side of your head with your right arm. Gently release your right ear to right shoulder. Switch sides. • Wrist and Arm Relief. Lightly pinch the insides of your arms for about 20 seconds to one minute. Resource: Eden, Donna & Feinstein, David. (1998). Energy Medicine. New York, New York: Tarcher Putnam.

20 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

Chair Yoga – Sitting Sun Salutations • Sitting at the edge of your chair. Feet together. Soles of your feet connecting with the ground. Place your hands at the edge of your desk and push out so you are an arms length away. Begin with gently placing your hands on the tops of your thighs either palms up or palms down. • Inhale. Arms up overhead. Fingertips pointing towards the ceiling. Gaze upwards. Slide your shoulder blades down your back. Watch that your shoulders are down and not up by your ears. • Exhale. Folding forward at your hips. Hands landing on your shins or on the floor by your ankles. Chest resting on your thighs. Hold here. Feel your spine lengthening. Let the weight of your head work with the pull of gravity. • Inhale. Place your palms on your thighs. Look up. Flat back. Lengthen out the crown of your head. • Exhale. Place both hands, shoulder width apart at the edge of your desk or palms flat on the top of your desk. Roll back until your back and arms are fully extended. Gaze is towards the floor. Flat back. Lengthen your spine. Hold here for five breaths. • Inhale. Release your hands to your hips. Gently roll up. • Exhale. End with gently placing your hands on the tops of your thighs, either palms up or palms down. • Repeat sequence at least 3 times.

Resource: www.yogajournal.com

Your instructor . . . Cynthia Watson [email protected] 403.233-8393 For Cynthia, yoga and meditation are a way of stepping off the noisy treadmill of daily life and stepping onto a magic carpet that takes you to calm, silent spaces. She is trained in the school of Ashtanga and weaves many of the world’s ancient wisdom disciplines to create a rich mind, body and spirit yoga practice. She is currently the Character Development Manager of Talisman Centre for Sport & Wellness and co-founder of Red Tree Healing Centre in Calgary, AB. www.redtreehealingcentre.com

New & Expecting Mothers, Pilates & Life Coaching Winter Programs January – March 2008 New & Expecting Mothers

Fitness for Two Pre - Natal Aquatic This low impact pool exercise uses the resistance of the water and your own body to maintain your physical fitness. Prevent poor postural changes due to a shifted center of gravity, prevent the onset of diabetes, and stay strong and toned. Member Non-member $150 / 13 classes $180 / 13 classes For dates, times and to register jump to talismancentre.com You & Me Baby Aquatic Working out in the water with your new baby has never been so great! We provide the floatable boats for the babies. Come and work with our aquatic instructors in this specialized post natal fitness class. Children must be at least 3 months. Member Non-member $150 / 13 classes $180 / 13 classes For dates, times and to register jump to talismancentre.com You & Me Baby Gym Learn safe and fun exercises while holding and strolling your baby. Enjoy low impact aerobics, power walking and strollercize promoting post-delivery recovery and enhancing your energy! Suitable for 3 months+. Non-member Member $150 / 13 classes $180 / 13 classes For dates, times and to register jump to talismancentre.com M.O.M.(Makeovers of Moms) For mommies with goals! M.O.M. is designed for new moms that are eight months or more post-pregnancy. Drop your baby off at child care and have a fabulous time getting fit again! Member Non-member $88 / 11 classes $121 / 11 classes For dates, times and to register jump to talismancentre.com Infant Massage Touch and soothe your baby! An expert instructor will teach you massage techniques that will benefit your child. You’ll practice with your own baby (up to nine months old)! $70 / 4 classes For dates, times and to register jump to talismancentre.com Pregnancy Yoga Relax and breath moms-to-be! An instructor knowledgeable in the physiological changes you are experiencing will teach breathing and relaxation techniques to relieve common aches and pains. Whatever your stage of pregnancy, you’ll enjoy being energized with feelings of lightness, grace and balance! $80 / 6 classes For dates, times and to register jump to talismancentre.com

Post - Natal Yoga Rediscover your body and mind! An expert instructor will reenergize, relax and gently return your body to its former tone. Bring your sweet baby (under crawling age) for a fun interactive workout created especially for new moms in partnership with the Calgary Health Region. $80 / 6 classes For dates, times and to register jump to talismancentre.com

Pilates Pilates Mat Class Level 1 Ages 17 plus years Strengthen your core, align your posture and allow your body to become more defined through Pilates! Beginners will master basics while improving flexibility and muscle tone. Member Non-member $143 / 11 classes $172 / 11 classes For dates, times and to register jump to talismancentre.com Pilates Mat Class Level 2 Ages 17 plus years You will build on progressions in this intense intermediate class and move on to more complex exercises that activate your core and build long, lean muscles. Member Non-member $143 / 11 classes $172 / 11 classes For dates, times and to register jump to talismancentre.com

Life Coaching Life Coaching Meet with your Life Coach whenever you need them the most to help you reach your full potential in life! Member Non-member $156 / 4 sessions $196 / 4 sessions $290 / 8 sessions $364 / 8 sessions For dates and times jump to talismancentre.com Life Coaching Consultation Meet with your Life Coach whenever you need them the most to help you reach your full potential in life! Member Non-member $23 $28 For dates and times jump to talismancentre.com

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 21

Childcare Services

Preschool Program

For children 3 months and up to 9 years

Preschool for Active Living (PAL) for you and your child!

Your child can enjoy expert care at Talisman Centre for up to three hours while you seek wellness in our facility. Our energetic team keeps your child active with games, toys, books, crafts and creative play spaces. We appreciate you bringing diapers, wipes and a bottle for your baby as well as a nut-free snack and a drink for your child. HOURS Monday-Friday 8:45 AM - 3 PM Saturday & Sunday 10 AM - 2 PM CLOSED ON STATUTORY HOLIDAYS

Our unique preschool program develops your child’s social, intellectual, physical and emotional skills through hands-on activities in all areas of our spacious centre – a gym, pool, park and classroom. While our creative team of Early Childhood Education Specialists guide your child to learn through play, you can enjoy all the sport and wellness benefits of Talisman Centre!

3Y $100 / month (member) $120 / month (non-member) To June 19 Tu,Th 8:30-10:45 am 9:15-11:30 am 11:15am-1:30 pm 4Y $120 / month (member) $150 / month (non-member) To June 20 M,W,F 9-11:30 am 12:30-3 pm

RATES Infants (3 - 12 months) $5/hour (member) $6/hour (non-member) $47/10 hrs (member) $52/10 hrs (non-member) $138/30 hrs(member) $150/30 hrs (non-member) Note: Maximum stay of 2 hours per visit Children (1-9 yrs) $4.75/hr (member) $5.75/hr (non-member) $41/10 hrs (member) $46/10 hrs (non-member) $121/30 hrs(member) $132/30 hrs (non-member) Note: Maximum stay of 3 hours per visit Child’s First Visit (3 months-35 months) We offer a 20 minute trial period for your child’s first visit. Separation can be stressful for parents and children, especially in the beginning. Our experienced staff will provide you with helpful information to making this as easy as possible. Two options for great service: 1. Book ahead for Mon-Fri, 9-11:30 am Guarantee a spot in child care—call ahead! If your child is between 3 months and 3 years, please call 1 week in advance to reserve child care. Cancellations need to be called by 8:30 am on day of your booking by phoning 355-1273 or a one hour fee shall be applied to your next visit. 2. Drop In: Drop-in spaces will be available every day on a first-come, first-served basis.

22 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

Talisman Centre Nutrition A step above the rest, Talisman Centre recognizes the need for the union of fitness and nutrition to help individuals meet their goals. Everything you need is under one roof! Have our skilled Registered Dietitian work closely with you, your trainer, and your lifestyle to bring forward a customized nutrition plan that will get you results. All Talisman Centre nutrition packages are tailored to the clients needs whether you are looking for sport, health or weight loss. Nutrition Service 1 $210 (member) $231 (non-member) Includes initial one on one consultation with our Registered Dietitian, customized nutrition menu plan that meets your energy needs and lifestyle preferences and continued support with two ½ hour-long follow ups. Nutrition Service 2 $330 (member) $363 (non-member) Includes a 3 day detailed nutrient analysis of your average intake of carbohydrate, protein, fat, vitamins, and mineral amounts and a comparison of your results to the ideal values. Our Registered Dietitian will interpret these results for you and prepare a customized menu plan to meet your daily energy and nutrient needs. You also receive three ½ hour-long follow ups for continued support and further development of your nutrition plan. Something else in mind? Customized packages are available to further meet your specific needs. Examples include additional follow up packages, grocery tours, body composition testing, group or family sessions, or nutrition and personal training packages. For all nutrition inquires call 233-8393 or email nutrition@ talismancentre.com Check our website for nutrition hot topics, product of the month and nutrition challenges.

Healthy Choices Are You Sure? by kelly drager BPE, BSc, RD The choices you make while on the run can greatly impact your health and daily nutrient needs. Eating out and convenience food choices may seem a necessity in today’s fast paced environment. But do you really have a grasp on what is the best choice out there? Is a blended fruit drink really better than a burger? Is a restaurant salad only packed with healthy nutrients? Take the Healthy Choices . . . Are You Sure Quiz and see where your knowledge is on convenience food choices – it will be time well spent! 1. Which salad item has less than 1000 mg of sodium and less than 400 calories? a) Earl’s Sante Fe Salad b) Wendy’s Southwest Taco Salad c) McDonald’s Chicken Oriental Salad with warm crispy chicken Mcgrill® d) DQ Grilled Chicken Salad with DQ Honey Mustard dressing 2. Which coffee beverage has the equivalent to 28 tsp of sugar (4 bottles of coke!) a) Venti Shaken Tazo Iced Tea beverage b) Venti Strawberries and Crème Frappuccino without whipped cream c) Venti Caramel Apple Cider without whipped cream d) Venti Soy milk Cappuccino 3. Which soup has less than 500 mg of sodium per 1 cup serving? a) Knorr Tuscan Bean Soup b) Campbell’s Gardenney Roasted Sweet Pepper and Tomato c) Soup to Go Campbell’s Garden Tomato d) Mr. Noodles Spicy Chicken 4. How many servings of juice are in a 24 oz juice based smoothie? a) 3 b) 4 c) 5 d) 6

ANSWERS 1. c (a) Serving 571 g, 2133 g sodium, 900 calories (b) serving 501 g, 1090 mg sodium, 430 calories (c) serving 353 g, 670 mg sodium, 210 calories (d) serving 446 g, 1320 g sodium, 210 calories. Fast food salads can be deceiving. They may contain lots of seemingly healthy options but the portion size can make the not so healthy ingredient rack up. With all the convenient veggie options at the grocery store, it would be faster and healthier to put together your own salad. 2. b (a) 29 g, 7 tsp sugar (b) 120 g, 28 tsp sugar (c) 83 g, 19 tsp sugar (d) 8 g, 2 tsp sugar We have entered the era of dessert drinks. Need a coffee beverage? – choose wisely. Recognize that these ‘specialty’ coffees are desserts and portion control is necessary. A Venti size is 24 oz (750 ml or 3 cups). Throw in a scone or muffin – add another 400 calories. The coffee breaks just turned into a nutrient void meal with close to 1000 calories! 3. none (a) 770 mg (b) 790 mg (c) 780 mg (actually 284 ml serving) (d) 1020mg Sorry everyone – trick question. I had hoped to find one of the brandslisted to have a lower salt amount. The adequate intake for sodium has been set at 1.5 g / day. The tolerable upper intake level (UL) for sodium is around 2.3 g (5.8 g of salt per day). A recent statistics Canada Survey found that Adult Canadians consume on average 3100 mg of sodium per day, 35% more than the upper limit. Want to know how much sodium is in food? Read the Nutrition Facts Label. It may shock you! 4. d Those store bought smoothies can be deceiving. Although juice has vitamins other drinks may be lacking, the high sugar content of these oversized beverages is alarming. 24 oz of juice equates to 91 g of sugar. Smoothies can be a great way to pack in the nutrients with very little prep time. Look at options to add protein, healthy fats and some complex carbohydrates to the smoothie. Make your own – it takes less than 5 minutes. If convenience is your way to go, remember . . . Read the label What is the serving size and does the product contain nutrients that your body needs. Go on line to seek out fast food restaurant nutrition facts, your favorite dish may be an artery nightmare! What’s the flavor Fast food items, whether at a restaurant or in the frozen food aisle, typically use fat, sugar and salt for flavor Portion control! This one is not going to get old. Until a small beverage is defined appropriately, every nutrition professional will be on the case of portion control. More is not better.

Catering & Facility Rentals Talisman Centre offers a unique environment featuring fully equipped meeting spaces with complete catering services available. It is the ultimate location in Calgary for: • corporate team building and family days • conference offsites and meetings • birthday and Christmas parties • kitchen parties • special events Visit our website for details on room specs and to browse sample menus.

Party in the Kitchen!

Heathly Eating Healthy Lifestyle!

Fresh Seasonal Products Check Out Our Daily Specials!

Book your group of 30 people or less for an interactive cooking and wine-tasting event. Imagine all the fun with no clean up! FREE COOKING CLASSES FOR ANNUAL MEMBERS! Watch our website for details.

Replenish your energy with our nutritional menu options. Great take-home option for those on the run!

the Ask us about RD WA MEMBER RE CARD!

For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 23

ROOF REPLACEMENT 2010

Talisman Centre will be replacing the fabric roof of the main building (the “tent”) no earlier than in the spring of 2010. The new fabric roof will preserve the unique look that has become synonymous with Calgary’s architectural identity.

Wait till you see the light the new roof will let in!

Calgary’s BEST Membership Value! Calgary’s BEST Daily Admission Value!

Drop-in Fitness Classes

All Drop-in Fitness Classes are included with your membership or paid daily admission! Deep Water Fitness Weekdays! Running and resistance exercises in deep water with the help of a flotation device

Yoga Classes! A dynamic fusion class incorporating strength and structure

Power Cycling! Intervals, hills, racing and a full body workout on a stationary bike!

For a complete and current schedule of all Drop-in Fitness Classes jump to www.talismancentre.com 24 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

A final word FROM THE EDITOR

Falling back . . . Yes, it that time of year again, when the easy paced days of summer have come and gone and the bustle of fall and onset of winter are becoming not so distant thoughts. Fall is, of course, all about getting back into the swing of things and getting the kids back to school. Work days become like a blink of the eye – in one instant you’re enjoying your morning coffee or workout, in the next your on your way home wondering what the heck happened to the day. I find this the hardest time of year to maintain my weekly workout routine and, like many out there, have fallen off the exercise wagon. I spent the entire summer running and playing a variety of sports only to come back from holidays in New York to a desktop piled high and a traveling schedule that some would call ludicrous. But I really think such a busy schedule is forcing me to focus and make the time to incorporate exercise and the concept of wellness into my everyday routine. Whether it is stretching while on a long haul flight, doing plyometric exercises in my hotel room or simply taking a great, long soaking tub to relax at the end of a long day it’s vital for me to incorporate these things into my day in order to maintain some sort of productivity. In this issue, we have some great tips on keeping healthy food choices in mind when on the run and some amazing wellness exercises that may, at first, seem slight, but believe me, when you practice them your energy changes and you have a better ability to finish the day without that exhausted, pressure filled head. I’m extremely excited about the combined FITnews and Talisman Centre Winter Program Guide that has finally come about with this publication. You’ll find some great articles on our members, athletes and staff, and some of the related programs and services that we offer here at Talisman Centre. We’ve also enhanced our website tremendously to provide you with all the necessary information and easy navigation to register directly online or to simply check our daily schedules and drop in fitness programs. Talisman Centre truly does offer a unique exercise experience and we will continue to push the envelop in the health and wellness industry into 2008. Next year marks our 25th anniversary and you’ll see a ton of exciting activities throughout the year that showcase the success stories that have come to define Talisman Centre over the past quarter century. Remember – when you get caught up in such a busy schedule, as we all do, take a moment for yourself and really reflect on what you need to do to get back on track. It’s a lot easier than it seems, but taking the time to reflect is what is key. Check out the articles on Talisman Centre’s own kickboxing master, Darren Robson, and Endurance Training Systems founder, Jack Van Dyk. These two truly have some amazing credentials and history in their respective sports and have some great words of wisdom on how you too can achieve success when you have the right attitude and goals in mind. I’ve reflected and have gotten back on track with swim workouts in tow and some co-workers and friends keeping me in check (gotta love facebook!). Do what works for you and get back on track – the new year isn’t so far away and it only gets busier from here! — R.B.