A JOURNAL OF HOLISTIC FITNESS & HEALTH

BREAKFAST BOOSTERS

SPRING TUNE UP

WATERING THE GARDEN II

WHAT IS FIT?
PART ONE OF TWO IN MEASURING FITNESS

FAMILY FITNESS
INCORPORATING FUN IN FAMILY FITNESS

THE INNER GAME

AN IN DEPTH LOOK AT THE INNER GAME

ISSUE 2 MARCH 2006

LIFESTYLE FOCUS
THE
 Publishers
Introduction Linda Crawford
Karl MacPhee
Ryan Saranchuk
3 Designer Karl MacPhee welcomes
readers to the new look for The Design
Lifestyle Focus. Karl MacPhee
KMP Training Solutions
Features
Cover
Karl MacPhee
4 What is Fit Part 1
Photo by Jennifer MacPhee
6 The Inner Game
Archives
Archives can be sent upon
8 Family Fitness
request
At kmptrainingsolutions@shaw.ca
Watering the Garden The Lifestyle Focus
Is published monthly and is
10 distributed exclusively to our
clients and colleagues with
THE LIFESTYLE FOCUS

Workout of the Month the intention of holistic

fitness education.
11
HOLISTIC FITNESS & HEALTH
OF
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 Welcome
On behalf of Ryan and Linda and I, I
would like to welcome you to the
new look of The Lifestyle Focus
monthly newsletter. We are ex-
tremely excited about all of the up-
coming articles and seminars which
we have put together for you!
For those of you who are unaware of
our history, Ryan, Linda and I( Karl)
have known each other for the past
five years, where we worked side by
side as professional fitness trainers
at Body by Bennett. Over the years
we have been able to grow as pro-
fessionals and as friends due to the
similar interests and passions we
share.
It became apparent through conver-
sations that we each have a
strength in our common interests
such as Ryan’s formal education,
Yoga and passion for holistic living,
Linda’s leadership abilities which
Upcoming Events
THE LIFESTYLE FOCUS
Spring Tune Up
HOLISTIC FITNESS & HEALTH
April 23rd, 2006
Body by Bennett
Holistic Fitness Triathlon
May 2006
Edmonton River Valley
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Issue 2 March 2006 3
Have been put to the test in her
Living Fitt courses which she facili-
tates and my passion for fun in fit-
ness, as well as my love for a holis-
tic approach to wellness.
After a number of meetings, we de-
cided to do something about our
passion as a team, and here we are
with The Lifestyle Focus newsletter
which has been designed to reach
our most important clients and col-
leagues.
Stay tuned for our upcoming semi-
nars, and please provide us with
your feedback so we are able to get
you the information you are looking
for.
Thank you,
Karl MacPhee PFT, CFC, AFLCA
Summer Quadrathlon
June 2006
Edmonton River Valley
Family Fitness Event
August 2006
Edmonton River Valley
 What is Fit? Part I
Ryan Saranchuk
If I asked you who you thought
the fittest athlete in the world was,
who would you say? Would it be an
Ironman triathlete? Maybe it would
be a bodybuilder or a fitness competi-
tor? How about a gymnast? A decath-
lete or a pentathlete? Or perhaps a
cyclist from the Tour de France? Each
of these sports produces fit athletes,
but how can we determine who the
fittest is, and more importantly does
this have any bearing on what you do
in the gym?
There is no real way to deter-
mine who the fittest athlete is of
course, but the question raises some
interesting issues. The first of which
is what is fitness? I would say that the
majority of people who pass by the
THE LIFESTYLE FOCUS
rows of magazines displaying toned
arms, washboard abs, and great butts
HOLISTIC FITNESS & HEALTH
would say that those models are the
definition of fitness. And they very
well may be fit, but we must under-
stand that there is way more to fit-
ness than just looking good in a bath-
ing suit.
In this, the first of a two part
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article, we are going to look at what
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Issue 2 March 2006 4
fitness is. In the second part we will
discuss how to incorporate all the dif-
ferent aspects into your own training
program.
Let’s start by defining the con-
cept of physical fitness. It is a multi-
dimensional concept that refers to our
competency on a broad range of human
abilities; aerobic power and capacity,
anaerobic power and capacity, strength,
speed, muscular power, balance, coor-
dination, agility, body control, and
flexibility. Let’s take a closer look at
each one of those characteristics.
Anaerobic power and capacity
measure how well we produce energy
for short bursts such as sprinting. Aero-
bic power and capacity deal with our
ability to utilize oxygen for longer bouts
such as 10km runs. Strength is simply
the amount of force we can produce,
and the stronger we are, the more
weight we can lift. Power is how much
work we can do in a given time,
whether it is the height that we can
jump or how many push-ups we can do
in 10 seconds. Our ability to minimize
the time of repeated movement cycles
Continued on page 5...
 What is Fit? Part I
Ryan Saranchuk

Continued from page 4… in agility, body control or coordination.

determines our speed, such as re- Not taking anything away from the other
peated strides in running. Balance athletes, but based on our definition of
is measured by how well we main- fitness the best performer in all the as-
tain our center of gravity between pects that we mentioned would most
our bases of support. When our likely be the decathlete/pentathlete.
center of gravity slips outside those You may or may not agree with my opin-
bases (usually our feet) we tend to ion, but in order for you to be as fit as
fall. Coordination refers to the abil- possible, your workouts should include
ity to combine several distinct activities that address every component
movements into one, like walking of fitness to some extent. In part two
and chewing gum at the same time. we’ll talk about how to do just that.
How agile we are is measured by our
ability to minimize the transition
time between different movements
such as changing directions. Body
control refers to our ability to move
with precision and accuracy, think
yoga or dancing. Last but not least,
THE LIFESTYLE FOCUS

flexibility measures the range of

motion around one or more joints.
As you can see, there is a whole lot
HOLISTIC FITNESS & HEALTH

more than meets the eye when it

comes to real fitness. So when we
look back at our original question
now, it becomes a little easier to
judge fitness. While the aerobic
ability of the Ironman triathlete is
OF
Ryan Saranchuk, (Msc) is currently working
at Body by Bennett as a Professional Fitness
Trainer and Ashtanga Yoga Instructor and is
a former University level hockey player, and
competitive rugby athlete.
Ryan has many interests which include cy-
cling, mountain biking and music.

remarkable, they might lack a little

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Issue 2 March 2006 5

 The Inner Game
Linda Crawford
Exploring the Inner Game of Health
Before I begin, let me spend a few mo-
ments explaining what I mean when I
say “Inner Game of Health”. First of
all, we all have what I will call an
“inner voice” a tape that is constantly
playing in our head. That voice either
supports or limits us in creating the
health and lifestyle results we are look-
ing for:
“What’s the point, your already too fat
and lazy, give up while you’re ahead”
“You’re too old, too young,
too fragile, too tall, too
short, too weak…”
“You haven’t succeeded yet,
do you really think your life is
going to change”
“Get real, you’re never going
to be strong, healthy and
lean”
THE LIFESTYLE FOCUS
We all have tapes or thoughts and be-
liefs playing a tune in our heads con-
stantly. In fact, thousands are playing at
a conscious and unconscious level at the
same time. Unfortunately, for most of
HOLISTIC FITNESS & HEALTH
us, our unconscious thoughts are run-
ning our life and affecting our overall
state of health.
If you've had past experiences that did-
n’t produce the results you were looking
for – weight loss, muscle tone, more
energy, greater stamina or strength -
chances are you were operating on past
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experiences and unproductive beliefs
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Issue 2 March 2006 6
that overrode what you wanted to ac-
complish.
Here’s the best news of all: In a heart-
beat YOU have the power and control to
change the thoughts and belief patterns
that no longer serve and support your
quest for healthy living. You can put
yourself back in the driver’s seat by be-
ing open and willing to dig a little
deeper. You can learn strategies and
techniques to take charge of your life
I believe most of us know what is good
for us when it comes to healthy living.
We have all been educated
about the importance of
daily exercise, healthy nu-
trition and stress manage-
ment practices. Considering
this, why is it that many
North Americans continue
to produce less-than-
mediocre results when it comes to
healthy lifestyles? It’s certainly not be-
cause of a lack of information, re-
sources, trainers and fitness club mem-
berships. We are inundated with more
than enough tools and support to assist
us in manifesting a healthy lifestyle.
So what is it?
Let’s call it the “Inner Game.” It’s
about learning to tap into the tools that
exist within you – not outside you. Based
on our current reality, external tools
aren’t doing the trick. Wouldn’t you
agree?
 The Inner Game
Linda Crawford

It’s my personal quest to wake up a na-
tion of people living a lie. People buying
into their stories; making reasons and
excuses why a healthy lifestyle cannot be
for them.
My upcoming articles will give you
more clues about how to begin ac-
cessing your internal tools and ap-
plying them to your life immedi-
ately.

If any of this resonates with you in any Cheers to living your best lifestyle!
way, know that you are not alone.
Linda Crawford –
Our mind is a powerful tool that we can FIT 4 YOU
train just as we train our musculoskeletal www.fitfouryou.com
system for greater strength and stamina. 780-975-6588
While our body responds to physical force
and exertion, our mind needs consistent
love, care and attention to produce new
and different results.

The first step is to make a commitment
to YOU and start a process to increase
your existing level of self-awareness. The
second step is to learn to create and ask
for support The last, and most crucial
step, is being willing to step outside your
current comfort zone and take some
risks!
Linda Crawford is happily married and a
mother of 2 beautiful girls as well as a
professional fitness trainer and a Life-
style Coach who works out of Body by
Bennett.

Life has a funny way of manifesting ex-

periences, information, opportunities and
THE LIFESTYLE FOCUS

people into our lives when we are ready

for a powerful message or change. I be-
lieve this article found you and you found
it for a reason: YOU have the desire, abil-
HOLISTIC FITNESS & HEALTH

ity and personal qualities needed to take

the steps to attain a healthier.
The transformation begins with you be-
lieving in yourself and the magnificent
being you already are, right here, and
right now. You have the power to create
results at a mental, physical and spiritual
level that will allow you to experience
yourself and your life at a new level.
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Are you ready?

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Issue 2 March 2006 7

 Family Fitness
Karl MacPhee
In the next 6 –10 years we are going to
see the obesity rates in our youth soar
closer to 50%! Isn’t that enough to sign
your kids up to a sport so that you de-
crease their chances of becoming a sta-
tistic? Some would say yes, however I
say yes and no because by simply signing
your child up to a sport club will only
solve some of the issues at hand here.
In order to solve the problem we have
of disease and obesity, we have to
model the preferred behaviors our-
selves. If Dad is always out working in
the yard and exercising, chances are
high that Junior will model the same
behaviors.
The same would be as if Dad was at
home on the couch drinking Pepsi and
eating fried chicken, waiting in line for
coffee at Tim’s and spending the night
in front of the computer, chances are
high that Junior will also follow the
same principles.
THE LIFESTYLE FOCUS
This brings us to the idea of Family Fit-
ness! A family who exercises together,
enjoys life together. The are many op-
portunities within our country to involve
a family in and we are also blessed with
seasonal changes which keep things in-
teresting for everyone involved.
HOLISTIC FITNESS & HEALTH
Because it is now Spring 2006, we will
begin with activities which will keep you
active in the current season and then
we will move along to the Summer, Fall
and Winter.
Walking is the easiest form of family
activity to begin with and the spring is a
great time to start. If you have the
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Issue 2 March 2006 8
ability to head to the river valley or
the country, you are in for a treat. To
get away from the noise of the city is
priceless and can offer a number of
lessons to those who have their eyes
and ears open. Of course walking
through the suburbs and city streets
can offer lessons of their own, taking
a few hours with nature on a Saturday
or Sunday with the family is a wonder-
ful way to spend time together.
Rollerblading is similar to ice skating
and can be enjoyed by the entire fam-
ily. There are plenty of places such as
the river valley trails to rollerblade.
The distance you can cover while rol-
lerblading is much more than walking
and will offer an extra bit of intensity
for those involved.
Cycling can be done year around,
however, the spring is one of the most
exciting seasons to cycle in because
you are free to roam the city or coun-
tryside and the entire family can go.
If you have young children, there are
various bike trailers available for mom
and dad to pull which will get you to
your picnic spot a lot faster than
walking.
Games are limitless, especially when
you have young and open minds. Al-
low your children to create the new-
est game and play as a family, or even
better, invite the neighbors to the
field and have a few fun hours over
the weekend.
Swimming is also a great way to stay
fit with the family throughout the
Continued on page 9...
 Family Fitness
Karl MacPhee

Continued from page 8… Activity List

spring and summer, and can
serve as a great survival skill Soccer
some day. Baseball
Basketball
Skating
Into the Fall and Winter the air Skiing
gets colder and the water turns Orienteering
into snow and ice causing most Hockey
Canadians to lock themselves in Tennis
their homes until the weather Badminton
improves. Fortunately for you, Snowboard
there are amazing activities Volleyball morning to come each week so
that the family can do together Karate they could go to the Saturday
such as ice skating, outdoor Kung Fu Morning Workout with their
hockey, snowshoeing, cross Tae Kwan Do mom!
Wrestling
Running
The example that their mother
Curling
Nature Hike
set was fantastic because at a
Follow the young age, the girls were inter-
Leader ested in all kinds of different
Hide and Seek winter activities instead of
Football sleeping in or watching the tele-
Gymnastics vision.
Yoga
Pilates The cycling picture was at 5am
Yard Work in Utah where my wife and I
Strength joined 16 other fitness enthusi-
Training
asts for cycling, mountain bik-
Uni-Hockey
THE LIFESTYLE FOCUS

country skiing, downhill skiing, Swimming

tobogganing, and making snow-
men in the yard.
HOLISTIC FITNESS & HEALTH
ing, Yoga and strength training
Cycling with Steve Ilg. We all had a
Frisbee great time even though the fit-
Golf ness levels were varied from

In the photo above, we had 12 Capture the professional athletes to begin-

people, ranging in ages from 5 Flag ners. The point is that if you
to 43 exercising in the dog park Squash sign up your children for activi-
on a cold January day of –15c. Ringette ties and you aren’t involved
Relay Races physically, the chances of your
It was the first time that the
Tobogganing child becoming a statistic of
kids came to my Saturday Morn- Triathlon
ing Workout and they were obesity is much higher than if
Track and
quite skeptical about coming to Field
you were leading by example
say the least. Once they were And there’s yourself.
warmed up, they loved it and Many more! Get out and get active, it may
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couldn’t wait for Saturday save your child’s life, heck, it

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may save your life!

Issue 2 March 2006 9

 Watering the Garden
Just as a garden requires a large amount of care to grow into a beautiful source of
energy and nutrition in the future, we require just as much care and attention to
succeed as a healthy human being. This month we would like to look at what wa-
ter does for our bodies. Without water, we will die, it is as simple as that and
there is no getting around it. Without water, our plants in the garden will die as
well. Incorporating more water into our daily routine will hydrate our millions of
cells leading to a healthier you.

If you have a story or a favorite recipe, please let us know so we can

feature it in a future journal.

Breakfast Boosters
We have all been told that the most important meal of the day is breakfast yet
over 40% of us skip it on a daily basis. The main reason people give for missing
breakfast is a lack of time so they wait in a drive through line up for 5 minutes on
average for their coffee. The Breakfast Boosters section is designed to provide
you with quick and nutritional ideas for the morning rush so that you will no
THE LIFESTYLE FOCUS

longer have to go for coffee each morning.

Morning Smoothie
HOLISTIC FITNESS & HEALTH

1 frozen banana
2 frozen strawberries
1/4 cup frozen blueberries
1/4 cup frozen mango
1/4 cup yogurt or 1 scoop hemp protein
Pour in juice of choice to cover the contents
Blend and enjoy
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Issue 2 March 2006 10

 Workout of the Month

Overhead Lunge 1 Star Jump 1 Stationary Plate Press 1

The overhead lunge adds
some difficulty to the
walking lunge due to the
load over our head. This
load acts as a core and mid
back strengthener which
will improve our posture.
Begin with a broomstick in
this drill and as you be-
come stronger, increase
the weight in small incre-
ments of 5-10lbs.
THE LIFESTYLE FOCUS
HOLISTIC FITNESS & HEALTH
This advanced version of
the jumping jack which
will have the heart rate
soaring while providing
full body power. Begin in a
low squat position with the
hands and feet close to-
gether and explosively
jump as high as you can
while opening the legs and
swinging the arms up over
the head.
Begin in a low squat
(athletic position) and
press the plate up on an
angle while maintaining
the athletic position. Once
at the top of the move-
ment, extend the hips so
that you end standing
straight up. Lower down
to the athletic position
while lowering the plate
back into the chest.

Overhead Lunge 2 Star Jump 2 Stationary Plate Press 2

To start the workout, complete 3-4 rounds of Sun Salutations or find a combination of bodyweight exercises
and a skipping rope. The warm-up should take about 10-15 minutes and will involve as many movements as
possible.

Overhead Squat Star Jump Stationary Plate Press

8 per leg 20 15

Continue with minimal rest between exercises for 15 minutes and then take 5-10 minutes to cool down with
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light stretching.
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Issue 2 March 2006 11