VOLUME FOUR • NUMBER TWENTY FIVE SPRING 2000

CALA is premiering a one weekend set of Specialty Certification Courses. These FOUR new courses will be 7 hours in length and will be taught over a two day period. Two of these courses will be facil- itated on the first day while the second two will be taught the next day. This allows the participants to participate in two of the four courses at one summit. At the conclusion of these courses there will be an optional opportunity for certifica- tion. CALA is excited to announce that the first group of Specialty Certification Courses will be: 1) Aquajogger™ Training Program, 2) Aqua Pre & Post Natal, 3) Centre of Power: Aqua Kick Box and 4) Golden Tide (Aqua Older Adults). We already have Specialty Certification Summits booked CALA team of trainers enjoying the warm all across Canada! Call the CALA office for waters of Banff. information about a Specialty Summit in your area. REACH FOR THE TOP! ANNOUNCEMENTS • CALA 2000: L’EAU ZONE - CALA is 2000: L’EAU ZONE CONFERENCE - Yes, pleased to anounce its first ever, completely that’s right; both Aquajogger™ (one of bilingual conference! This conference will North America’s best Aquafitness equip- be held June 9th-11th, 2000 at the Aquatic ment companies) and Power Music Association of Dollard-Des-Ormeaux in Canada (Nationally recognised aerobic & Dollard-Des-Ormeaux, QC. This event will aquafitness music company) have feature a Fast Track Aquafitness Training become the exclusive equipment and Course (in French), three Specialty Courses music sponsors of our first, fully bilingual (Aquajogger™, Aqua Pre & Post Natal and conference. As well, CALA has formed Aqua Older Adults), Aerobic & Aqua Parties, affiliations with both companies that will a cooking show and much, much more. For prove extremely beneficial to all organiza- more details see the brochure included in tions. You can look for CALA member this issue. benefits at upcoming CALA events!

• AQUAJOGGER™ & POWER MUSIC - • CALA SPECIALTY CERTIFICATION SUM- EXCLUSIVE SPONSORS OF OUR CALA MITS - Coming soon to every province!

CALA • 125 Lilian Dr., Toronto, ON M1R 3W6 Tel: (416) 751-9823 • 1-888-751-9823 • Fax: (416) 755-1832 • [email protected] • www.calainc.org 2 ALL ABOUT CALA Training SpecialtyCourse.Hold on,itiscoming! summit inthefuture.We plantoofferanAquaPersonal Adults inquiries. our summit.Givethemcontactdetails.We welcometheir who wantstoknowmore,tellthemaboutourconventionand Soifyouknowofakeenparticipant Education isforeveryone. welcome leadersandparticipantstoattendthesecourses. aquafitness activitiesforthehealthypopulation.Byway, we Specialty CourseTraining Summit”willfocusonspecialty more themerrier! the conventionwithothers.The newsletter. Pleasesharenewsof extra brochurewiththis Feb 15.We haveincludedan wouldn’t missthisconference!). the wayfromGermany. (Darin party withDarinDieterich,all you areintoAerobics,can revved upfortheweekend.If leaders whoaresuretogetyou feature ateamofQuebecois Party Fridayeveningclasswill an awesomeevent.TheAqua des-Ormeaux, thisissuretobe of theAquaticstaffatDollard- presenters andthehottestworkshoptopics.With thesupport we havecreatedanoutstandingbrochurefilledwiththetop translator andCynthiaGrahame,ourconventioncoordinator, 2000: L’EAU ZONE.Together Berthault,our withMaryvonne together thebrochureforourfirstbilingualconvention-CALA millennium. super chargedabouttheprojectswehavelinedupfornew This isjustthestart.We willbeaddingmoretopicstothis • CatchtheGoldenTide: AquafitnessforHealthyOlder • PreandPostNatalAquafitness • CentreofPower:AquaKickBox • AquajoggerTraining Program(AJTP) The Summitincludes: “The CALAEducational Brochures weremailedon What aninterestingjourneyithasbeentoplanandpull Wow, theyear2000iswellunderway, andatCALAweare WE SHARE THE PASSION > LETTER FROM THE EDITOR THE FROM LETTER HSPSINCETSPOWER CREATES PASSION THIS NITGA ATO AHSTUDENT EACH OF PART INTEGRAL AN N OEXCEL TO AND over 200music and CDs videos available the industry’s firstfitnessmusiccompany the industry’s ¨ CANADA legendary customerservice legendary . ECET UI HTKESTEEHLRTO GOING EXHILARATION THE KEEPS THAT MUSIC CREATE WE awesome digitalsound awesome Shop Online:www.powermusic.com /canada 60 Galveston Ave. 60 the funandlearning. opportunity.ment topromoteCALAatevery about theRegionalRepprogramorsimplymakeacommit- and Ireland.Iwillhavelotsofgreatstoriestotell. good newsaboutCALA.NextstopisGermany, thenEngland teers assureusthatagoodtimewillbehadbyall. sionate aquapeopleandhavefun.OurQuebecteamofvolun- tion, gettonsofcredits,learnlots,reconnectwithotherpas- the specialtycourse. will receiveagraduateletterfromCALA,atthecompletionof Credits willbeawardedfromotherorganizationsaswell.You which countstowardsyourCALAAquafitnessrecertification. recertification required.You willearn7CALACec’s percourse to keepyoupumped.Certificationisoptionalandthereno cated, motivatedandstimulatedwithwaterlandsessions oretical, leadershipandpracticalcomponents.Plantogetedu- For call:800.21.POWER afree catalog See youwhenthetulipsareblossoming, Remember certificationisnotrequiredinordertojoinon We reallyneedyoursupportinpromotingourevents.Callus I amcurrentlyinSouthAfricafortwomonthsspreadingthe Why notenjoyspringtimeinMontreal,cometotheconven- The currentcoursesonofferincludean8hourdaywiththe- – H OE OTAHOHR NAWYTA AE H OSO FITNESS OF JOYS THE MAKES THAT WAY A IN OTHERS TEACH TO POWER THE ’ BODY S / Sherwood Park / Alberta Canada /T8A2N6 Park /Alberta / Sherwood , • • IDADSPIRIT AND MIND “I love powermusic,Ihave beena 100% guarantee customersatisfaction listen before you buy listen beforeyou Keep themusicpumping!” completely satisfiedcustomerforsixyears! the passion forlife, the passion • the bestmusic , ~ MOEIGYUT MOTIVATE TO YOU EMPOWERING AI BALOUGH MARIE health andfitness. Stay tuned. having ourSummitinToronto. Clearly Qualified!!! options. CALACertifiedMeans fied, callCALAtodiscussyour are unsureaboutgettingcerti- plete theircertification.Ifyou ple whoaredecidingtocom- increase inthenumberofpeo- Cancer. Staytuned. Challenges, BackCare,and Replacement, Arthritis,Cardiac about AquaandJoint tosessions ties. Lookforward be backwithonedayspecial- , @ OGATRTECASI OVER IS CLASS THE AFTER LONG • And guesswhat,yesweare We arehappytoseean Also, “HealingWaters” will the hottest website the hottest powermusic.com , ( • INS INSTRUCTOR FITNESS 76937 the largestselection ) , , ONTARIO OEDUCATE TO , CANADA . PARTICIPANT HANDOUT 3 maintaining leg lift maintaining position n leg swg) find your zone of flexion and extension, comfort while moving leg vation transitional move such as jumping jack arms and legs, between the right and left sides, to keep body warm ed position with legs and torso forming an “L” shape wide quad kick (uni/alt n/w qd k) or CALA sitting unison or alternate narrow or wide hamstring curl (sit uni/alt n/w ham crl) at knee joint vation movement between right and left sides such as pendulum arms and legs, to keep body warm as CALA unison breast stroke arms or uni- son reverse breast stroke arms working arms as hard as legs such that body remains on the spot, this will gen- erate significant power -posture upright back to return slowly - return leg to start, standing then slowly combo conditioner e) Hip flexion/extension - Performduring muscle conditioning is most anchored. This move phase. Remain Add com- water. effective in arm pit depth plementary as unison cross coun- arms such Use wall for sup- try ski arms when ready. port if necessary. - assume power posture position - do CALA repeater narrow leg swing (rpt - control the height of the leg lift on hip - avoid rocking or swaying upper body - focus on strong back and abdominal acti- - on each leg, do a repeat 4 - 32 counts f) Seated core push-pull conditioner - Perform during muscle conditioning phase. Remain anchored. This move is suspended with use of a flotation device. - position, in a seat- assume power posture - alternate narrow or do CALA unison or - hips “still”, move keep upper body and - and abdominal acti- focus on strong back - do a transitional repeat 8 - 32 counts, - move, add arms such to travel during this - remain stationary for extra intensity by Always repeat the Power Posture Sequence the proper position reflecting to reinforce good alignment. Movement during exercise and daily living become safer when the power posture becomes a habit. in this Active There are more exercises Range of Motion Series that will appear in a issue. Stay tuned... future Wavelink See Carol Weerdenburg, MSc., at CALA 2000: See Carol Weerdenburg, ZONE June 10, Dollard des Ormeaux, PQ, L’EAU for in depth knowledge about Back Rehabili- and participants are wel- leaders tation in Water, Call CALA for details. come to register. of comfort good) width apart (advanced), feet shoulder lights forward, the way!) showing back muscles, lift leg straight and hams) change sides in between each side bounce jogormarch progress to adding arms... lift both arms away from body (shoulder flexion - uni- son cross country ski arms) as hip extends (Iifts to the back); return arms to side of body as leg is returning to standing - start position level straight* and lift leg to front (hip flexion) * use a bent knee, to shorten the lever, for an easier version of this exercise, progress to straight leg a count of 4 - 8 standing position and continue to lift leg behind body (comfortable hip hyperex- tension, with level pelvis, active abs, gluts and hams) tary arms during leg action body into a stable position with strong isometric muscle action, feel powerful and hold for 4 - 16 counts ing the leg lifted, move to a comfortable position without bending at the waist and hold for 4 - 16 counts strong temperature and physical condition per- mitting - feels 8 to 16 counts (whatever hold for - to 8 times repeat 2 - standing/upright: b) Hip extension Perform or skate this action (CALA ‘skater’ muscle repeater) during the ski - anchored, conditioning phase. - or deep water chest deep anchor body, - activate abs, maintain level pelvis (head- - activate gluteus maximus and hamstring - keep pelvis level at all time and abs active - feel the work of the hip extensors (gluts - repeat 8 to 32 times on one side then - if keeping warm is a problem, do a light - hold onto pool edge if necessary, c) Hip-Hinge I - Perform during muscle con- ditioning phase. Remain anchored. (Avoid bouncing or bobbing.) - active and pelvis as per usual, keep abs - flex foot, keep leg gently plantar or dorsi - position, hold for focus on power posture - (hip extension), past slowly lower leg d) Hip-Hinge II - start as in Hip-Hinge I: Note: when instructed to hold, pay atten- tion to water temperature and comfort if cold, unstable or feel- holding level. Avoid ing weak. Perform during muscle conditioning phase. Remain anchored. - hold on to pool wall or use complemen- - at height of hip extension, secure the - keep- slowly lower chest towards water, - use complete control, feel balanced and - hold this position for 4 - 16 counts, water CALA • 125 Lilian Dr. • Toronto, ON M1R 3W6 BETTER BETTER BACKS FOR LIFE Better Backs For Better Life - Part II Hagan, Maureen BSc PT (Physiotherapy), BA PE; Charlene BSc, Kopansky, HK., BEd. In general, all training (Leaders please copy for your participants with CALA logo and address intact) and address (Leaders please copy for your participants with CALA logo down tioning, and train- (refer to priorities for training ing pyramid) (may require specific training) apart of the hips, lift chest up and away from hips back, lumbar region muscles Tel: (416) 751-9823 Tel: • 1-888-751-9823 • Fax: (416) 755-1832 • [email protected] • www.calainc.org 2. condi- sports, activity and muscle specific 3. and endurance progressive strength 4. daily flexibility and posture awareness POWER POSTURE SEQUENCE * Chin retraction * Shoulder - “Scapular Set” * “Hip-Rib” Check * “Glut Max” Squeeze Once the “power posture sequence” is learned and the body has developed an appropriate level of muscle strength and endurance to maintain the posture, then it is time to focus on “Active Range of Motion”. Keep in mind that maintenance of power posture requires ongoing practice. Part II - ACTIVE RANGE OF MOTION SEQUENCE (AROM) Utilizing Muscle to by Achieve Full Mobility - Adapted for Water C. Kopansky which will Following are a series of exercises promote development of muscular strength and endurance during movement. Perform the following movements once the body is warmed up. For most of the following exer- cises it is recommended to perform move- ments in an anchored stance. If this is too challenging, add a light bounce, such that the move is buoyancy assisted. Remember to manipulate speed of motion to change Decreasing speed of intensity. exercise motion, will decrease pressure drag, thus decreasing work done or intensity. a) Standing back extension: Perform this action during the stretch and relaxation phase. Hold on to the pool wall for assis- tance, or perform free standing. - anchor feet on pool bottom, comfortably - activate abs - look slightly up and back, reach torso out - in low notice a gentle comfortable arch - maintain lifted posture and active abs - mentally focus on strong erector spinae - listen to your body and maintain a zone Brief Recap of Part I: sessions include: or exercise 1. cool an appropriate warm up and stretch A WARNING RELATED TO BREAST CANCER

Ladies - some awareness! Gentleman - pass on to the them in the lymph nodes below the arms since it cannot ladies in your life! Some time ago, I attended a Breast sweat them out. Nearly all breast cancer tumors occur Cancer Awareness seminar put on by Terry Birk with sup- in the upper outside quadrant of the breast area. port from Dan Sullivan. During the Q&A period, I asked why the most common area for Breast Cancer was near This is precisely where the lymph nodes are located. the armpit. My question could not be answered at that Additionally, men are less likely (but not completely time. exempt) to develop breast cancer prompted by antiper- spirant usage because most of the antiperspirant prod- This email was sent to me, and I believe my question uct is caught in their hair and is not directly applied to has been answered. I challenge you to rethink your the skin.Women who apply antiperspirant right after every day use of a product that could ultimately lead to shaving increase the risk further because shaving causes a terminal illness. As of today, I will change my use. A almost imperceptible nicks in the skin which give the friend forwarded this email to me. I showed it to a friend chemicals entrance into the body from the armpit area. going through chemotherapy and she said she had recently learned about this fact in a support group session. PLEASE pass this along to anyone you feel should know. Breast cancer is becoming frighteningly common.This The leading cause of breast cancer is the use of antiper- awareness may save lives. If you are skeptical about spirant. A concentration of toxins leads to cell muta- these findings, I urge you to do some research for your- tions: a.k.a. CANCER. Yes, ANTIPERSPIRANT. Most of the self. You will arrive at the same conclusions,I assure you. products out there are an antiperspirant/deodorant combination. Go check your product. Thank you,

Deodorant is fine, antiperspirant is not. Here's why: The Katrina Scott human body has a few areas that it uses to purge toxins; behind the knees, behind the ears, groin area, and Asst. Director of Sports Marketing armpits. University of Maryland P.O. Box 295 The toxins are purged in the form of perspiration. Cole Field House/Campus Drive Antiperspirant, as the name clearly indicates, prevents College Park, MD 20741-0295 you from perspiring, thereby inhibiting the body from purging toxins from below the armpits.These toxins do Please note that the opinions expressed in this article are not just magically disappear. Instead, the body deposits those of the author and not of CALA or its associates.

MUSCLE THE METABOLIC STIMULANT by Frances Michaelson “After the age of thirty, I found fat starting to accumu- after age 45. At the same time, the fat to muscle ratio late in different areas of my body. I used to be able to doubles (this is aggravated by overeating and taking in eat whatever I wanted, but now my metabolism seems too much dietary fat). One pound of muscle lost equals to be much slower." a decrease in the metabolism of 50 calories per day. This You have probably heard this type of comment. Perhaps translates into a gain of up to 5 pounds of body fat per you have even shared these thoughts. It is true that the year. By maintaining and/or increasing muscle mass, average 35 year old male gains about a pound of fat one can offset the effects of inactivity. As muscle mass each year. Women often gain more. The reason is not an decreases, due to lack of physical activity, so does the aging metabolism. The main reason for creeping obesi- RMR. ty seems to be a LOSS OF MUSCLE. How do we increase muscle mass? This happens primar- The more muscle mass an individual has, the higher the ily through resistance training. Muscular based exercise resting metabolic rate (RMR or BMR). Muscle tissue is will increase metabolic activity and energy expenditure very active and requires a great deal more maintenance by increasing muscle mass. Resistance training keeps from the body than body fat. Muscle tissue is also eight your metabolic fires burning strongly! times heavier than body fat and takes up less space! (This is the reason that you may experience weight gain Editors note: It is vitally important that fitness profes- after adding weight training to your exercise program. sionals promote cross training. Water can be an awe- The positive side is, you will be a smaller size, have toned some environment for enhancing muscle tissue if move- muscles, be stronger and have more endurance to do ment is performed correctly, with purpose and with the activities you love to do without excess fatigue.) effort. Land based weight training is an excellent addi- A gradual decrease in the metabolic rate with advancing tion to water based training because of the effects of age was traditionally considered a "biomarker" for the gravity. On June 11, at the CALA 2000: L’EAU ZONE aging process. Most recent research indicates that this Convention, a comprehensive three hour workshop ses- RESEARCH ROUNDUP decrease is not a "biomarker" of aging, but one of INAC- sion called Millennium Muscle will focus on building TIVITY! The average sedentary adult loses 6.6 lbs of mus- muscular strength and endurance in water. Call CALA to 4 cle with each decade after age 25. This loss accelerates register. MEMBERS SPEAK 5 PROGRAM REGIONAL REP To encourage CALA graduates to complete certification. To will receive a certain number of CALA “Sand Dollars”. you will get free registration to the event and CALA “Sand Dollars”. grams. control and were clearly demonstrated with purpose. were clearly demonstrated control and cued and functional! trolled, well Rewards: 1) For every person you register for a CALA event, you 2) For each facility in which you organize a CALA event, These CALA “Sand Dollars” can be used to purchase or register for CALA events. CALA merchandise Call us if you like to interact with other aqua enthusiasts and are interested in helping to promote CALA. We have had an exceptional response to our call for We Regional Representatives. are still open for more candidates who want to see We CALA grow ever stronger. Responsibilities: 1) promote CALA events in your region. To 2) spread the good news about our high quality pro- To 3) It was a great class! Some of the participants came up to It was a great class! and said told me how they loved her, me after the class and "she is very and supportive, we will be sorry clear see her to a 6 month trip to Australia). leave" (she is going on example of the high quality of instruc- This was just another the CALA courses. Kudos' to you, tors that graduate from team, for a great program! Charlene and your CALA Certified, CALA Apprentice Trainer, Allison Buna, CALA B.C. Victoria, • performed movements were All her with excellent • con- endurance portion was strength and Her muscle

CALA CALA LEADERSHIP

the very beginning. MEMBERS MEMBERS SPEAK: A GREAT EXAMPLE OF This is what I noticed about her class: This is what I noticed • the attention of the class right from She commanded Recently, I was asked by one of the pools in the city to one of the pools I was asked by Recently, their as part of aquafitness instructors evaluate their performanceemployee fitness coor- evaluations. (Their I used the standard not teach aquafit). dinator does evalua- assessment forms as a guideline for their BCRPA instructor who I considered the tions. There was one about 10 by several miles. Within best of the whole team of her class I could tell she had done seconds of the start workshop or training. (I found out some sort of CALA she was a graduate from the CALA- after her class that in Aquafitness Specialty course offered BCRPA 1999.) Ladysmith, October 21ST CENTURY PREVENTION Dr. Guy F. Fain, III Dr. Fain is a board-certified family physician with the dants and other nutrients found only in their natural Galen Medical Group in Chattanooga, Tennessee. He is a “whole food” balance. graduate of Wake Forest University School of Medicine in In addition, many antioxidants appear to be tissue-spe- North Carolina, and has served as Chief of Family Practice cific or organ-specific in their effects. For example, lutein and Chief of Staff at East Ridge Hospital in Chattanooga and zeaxanthin seem to have an especially positive impact and on the board of Directors of the Chattanooga- on the macula of the eye, thus helping to prevent macular Hamilton County Medical Society, the Galen Medical Group degeneration. Lycopene appears to be particularly helpful and the Chattanooga Healthcare Network. in reducing the risk of prostate cancer. Here at the dawn of the 21st Century, despite all of our A wide variety of different fruits and vegetables thus pro- great medical advances, more North Americans are dying vides an even wider array of antioxidants. of diseases like coronary heart disease, stroke, and cancer How much? How many? than ever before. At current rates, 50% of us will develop The leading medical associations all recommend that we some form of cardiovascular disease in our lifetime, 33% of eat at least 5-9 servings of fresh, raw fruits and vegetables us some form of cancer. a day. The worst part is that these diseases are preventable. You can survive on less. That is what the RDA’s Not only are we dying from preventable diseases, but we (Recommended Daily Allowances) of certain vitamins/ are also suffering from things that don’t kill us but make us antioxidants you see on food labels are all about. The rec- miserable, conditions like osteoarthritis and macular degen- ommended daily allowance of Vitamin C, for example, rep- eration and as overall weakening of our immune systems resents how much Vitamin C it takes to keep you from get- that leads to infections and autoimmune conditions. These ting scurvy. I don’t know about you, but I want to live a lit- diseases - degenerative diseases - are not a normal part of tle above scurvy. growing old, or at least they don’t have to be. They are So we need to eat five to nine servings of fruits and veg- quite preventable by lifestyle changes, and especially by etables. Every day. Fresh and raw for maximum nutrition. good nutrition. Not frozen, because conventional freezing destroys nutri- The Culprit: Oxidative Stress ents. Not cooked, because that does too. Not irradiated, like There is one process that causes every one of these much of our store produce is today, for the same reason. things I’ve just mentioned. It’s called oxidative stress. The 21st Century Solution “Oxidation” is the process by which our body turns fuel to If there is anything I have learned from 16 years of prac- energy, producing toxic by-products called “free radicals”. ticing medicine, it is to be a realist. And it is simply unreal- “Oxidative stress” is the gradual destruction of our bodies istic today to expect most people to eat 5-9 servings of over time by these free radicals. When our bodies metabo- fresh, raw fruits and vegetables every day. Most don’t eat lize food it produces free radicals. When we exercise we 5-9 servings of fruits and vegetables, period (even counting produce free radicals. When we smoke or breathe polluted french fries). Almost no one meets the criteria when you air we produce free radicals. Even exposure to sunlight pro- add “fresh and raw” to the mix. Even if I could PROMISE duces free radicals. my patients that they would live 10 years longer (and I The process of oxidation - and the resulting oxidative obviously can’t), most of them still wouldn’t do it on a con- stress - occurs throughout our body all of our lives, eventu- sistent basis, day-in and day-out. ally wearing the various parts of our body down. When it Fortunately, there is a 21st century solution. It’s a won- occurs in the eye, we often get something called macular derful product called Juice Plus+® ... 17 different fruits and degeneration, the leading cause of blindness in people 65 vegetables, juiced to their nutritional essence, dried under and older. carefully controlled temperatures to eliminate most of the When it wears away at the cartilage in our joints, we salt, sugar and calories, and put into a capsule for everyone eventually get degenerative arthritis. When it happens in to take. Whole food-based nutrition. The fruits and vegeta- the skin, we get wrinkles and various kinds of skin cancer. bles are vine-ripened, non-irradiated and tested to be sure When it occurs in the blood vessels, we get atherosclerosis they are herbicide and pesticide free. and strokes. When it occurs in our chromosomes, we get What makes Juice Plus+® so unique? Juice Plus+® was cancer. And so on. developed based on solid scientific evidence that whole The Antidote: Fruits and Vegetables food-based nutrition from fresh fruits and vegetables is key There is one clear, simple antidote for oxidative stress in helping prevent many of our most serious health prob- that reduces your risk of getting every one of these diseases lems today. Juice Plus+® is backed by solid third-party sci- or conditions. It’s a nutritional antidote: fruits and vegeta- entific research of its own. And Juice Plus+® is being rec- bles. There is nothing real complicated here. The same ommended by medical professionals like myself in growing thing your great grandmother was telling your parents or numbers. I recommended Juice Plus+® to all of my grandparents at the beginning of the 20th century is what patients, because everyone needs more nutrition from medical science is starting to prove to us at the end of the fruits and vegetables. century: eat your fruits and vegetables. There is not another nutritional supplement on the mar- Why are fruits and vegetables so important? Because ket today that meets this criteria. My colleague Dr. Mitra they contain natural antioxidants that help fight the effects Ray, a world-renowned research biochemist, puts it best: of oxidation in the body. Well-known antioxidants like Juice Plus+® is the most scientifically documented nutri- Vitamin C and beta-carotene. Lesser known antioxidants tional supplement in history. like alpha-carotene, lycopene, lutein and zeaxanthin. And Here at the dawn of the 21st Century, North Americans thousands of other different antioxidants and natural plant are suffering and dying from too many diseases that can be chemicals (phytochemicals) that help support one another prevented by good nutrition. Fortunately, we already have MIND DISCOVERS in ways we have just begun to understand. Too much of a 21st Century solution to the problem: Juice Plus+®. one, not enough of another, and none at all of hundreds or For more information on Juice Plus+® contact: Sherry thousands of others won’t get the job done. Chodan Toll-Free: 1-877-760-3535 and visit their website 6 Fruits and vegetables provide a wide array of antioxi- at: www.juiceplus.com/users/SC70116.asp CALORIE CONSUMPTION:

It seems that people are still concerned with the number of calories they consume while exercis- ing. I believe people are obsessed with these kinds of numbers. In fact we all know that the number of calories consumed during an aquafit-

ness class is highly effort dependent. We also NEWS & NOTES know that calorie expenditure is only one com- ponent in the overall issue of health and well being.

Use the following information wisely. Dana Sullivan reports:

Estimated numbers of calories burned Activity Kilocalories burned per minute 1) Aerobic Dance 6.2 - 6.6 2) Aquatic Exercise 5.7 - 6.5 3) Walking on land 4.5 - 5.4 4) Deep water walking 8.8 5) Jogging on land 8.0 6) Deep Water Jogging 11.5

Reference:" Take the Plunge", written by Dana Sullivan, Weight Watchers Magazine, Special Collectors Issue, VOL 32, NO 5, June 1999. REACHING THE SUMMIT Hey CALA what an impressive way to launch into the new millennium... CALA 2000: L’EAU ZONE - the first completely bilingual • See Wavelink upcoming courses and flyers for dates CALA convention ever. and locations of the Summit.

The CALA EDUCATIONAL SPECIALTY COURSE SUMMIT Opportunities exist to host one or more of the specialty courses at your facility. Call us. Currently on offer: Four, one day Aquafitness Specialty Courses including:

AQUAJOGGER TRAINING PROGRAM (AJTP)

CENTRE OF POWER - AQUA KICK BOX

PRE AND POST NATAL AQUAFITNESS

THE GOLDEN TIDE - AQUAFITNESS FOR HEALTHY OLDER ADULTS Details:

• Training involves an 8 hour day with theoretical, lead- ership and practical components.

• A comprehensive manual accompanies each course.

• A graduate letter is awarded after completion of each course.

• Certification is optional.

• No recertification is required.

• Cec’s, recertification and renewal credits available with other organizations.

• CALA awards 7 Cec’s per specialty course.

• You do not have to be certified with CALA to bank these credits for future use. 7 8 BODY MOVES form. To thisend itisnextto impossibleto maintain the water thatclosely resembleland basedrunning importanttodevelop movementpatternsin It isvery Aquarunning Form Runnersrestrictedtoa deep waterrunningregimefor • Forsubmaximaldeepwaterrunningatsimilarlevels • Higherbloodlactatemeasurements(2.4mmol/L)for • Heartratesduringalloutdeepwaterrunningranged • Maximaloxygenconsumption(VO2Max)valuesdur- • and treadmillrunning.Theyhaveconcluded: studies havecomparedmaximaldeepwaterrunning es towaterrunningandlandbasedrunning.Several Significant differencesexistinthephysiologicalrespons- Physiological ResponsestoWater Running betweentwolandbasedworkouts.[3] recovery" runners nowuseAquajoggingforlowintensity"active with repetitiveimpactduringlandbasedrunning.Many "mileage" yeteliminatetheincreasedriskassociated Aquajogging permitstherunnertoincreaseweekly activities. limit" beintheformoflowornonimpactcrosstraining increases intrainingvolumebeyondthe"orthopedic 25-30 milesperweek.Itisrecommendedthatany no morethan10%perweekandsetanupperlimitof would makesensetograduallybuildweeklymileageby prone, it andgenetics.Ifinjury ofinjury previous history including presentfitnesslevel,inherentbiomechanics, distance runningisdependentonanumbervariables the verticalforce andrepetitivemotionassociatedwith "orthopedic limit".Arunner’s abilitytowithstandboth This "magic"numberofmilesisoftenreferredtoasone’s ly mileagetheyrunbeforebeginningtobreakdown. All runnersappeartohaveamaximumamountofweek- times theirbodyweight.[2] times permilewithgroundreactionforces ofupto4 ner willtypicallyhitthegroundbetween800-2000 Depending onrunningspeedandstridelength,arun- bymorethan55%. increases thechanceofinjury Research hasshowthatrunning30milesperweek training volumesandintensities(trainingerrors). these injuriescanbeattributedtopoorselectionof any given12monthperiod.[1]Asignificantamountof over all runnerswillexperiencearunningrelatedinjury ing alowimpacttrainingactivity. Itisafactthat66%of based runningforathletesandfitnessenthusiastsseek- Aquajogging hasbecomeapopularalternativetoland fitness. [13-16] up to8weekscanmaintainor evenimproveaerobic based running.[11] els tendtobelowerinthewater comparedtoland of exertion,heartratesandoxygenconsumptionlev- values. [12] deep waterrunningwhencomparedwithlandbased similar heartratesandVO2valuesduringmaximal during treadmillrunning.[11] from about90-95%ofmaximalheartratesobtained mill. [4-10] maximum valuesobtainedwhilerunningonatread- ing deepwaterrunningrangedfrom83-89%ofthose AQUAJOGGING: HIGH VALUE FITNESS VALUE HIGH AQUAJOGGING: Part IofaFourSeries,DavidK.Brennan M.Ed. Positionthehead sothatthe earsarealigned vertical- * Keepeyeslookingoutand aheadratherthandown. * of Ensurethespineassumes apositionslightlyforward * thefirstfew Haveafellowrunnerorinstructorobserve * Alwaysfocusonmaintainingthecorrect movement * lessthan60cadence: cycles Beginslowlyperforming * and executethesetipsintheorderlisted: Tips tohelpaccomplishgoodforminthepool.Follow (up anddown)lateral(sidetoside). and back), vertical motion includinghorizontal(forward the runningmotionusingthreedirectionsorplanesof and feetnaturallymovethroughwitheachstride.View Consider themotionthatyourhead,arms,trunk,legs [17] this lowimpacthighlyspecificcrosstrainingactivity. movement patternsandfailtomaximizethebenefitsof runners donottakethetimetodevelopcorrect familiarize arunnertoAquarunningmechanics.Many a flotationdevice.About2-3sessionsarerequiredto good runningforminthedeepwaterwithoutuseof ly with the shoulders. vertical (2-3degrees.) back. sessions, checkingpostureand providingverbalfeed patterns forrunning. per minute(cpm). BODY MOVES 9 between treadmill running and water running. and running treadmill between at Birmingham, Alabama of The University Thesis. 1986. Sports Medicine1991; running. Int’l J of deep water 12:27-29. heart rate response to treadmill Oxygen uptake and Canadian J of Sports Sciences and water running. 1990;15:96-98. in athletes. J Sports Med 1993; deep water running 6:374-380. Med Sci Sports physiology. comparative exercise 1992;24:1155-1160. and Exercise Aquarunning gains in cardiorespiratory fitness. J Strength and Cond Res 1995;9(2):78-84. maximum Effect of water running and cycling on oxygen consumption and 2 mile run performance. Amer J of Sports Medicine 1993;21:41-44. running on VO2 etc. MSSE 1997, (in print) Running manual. Houston International tor’s TX, 1990. Houston Center, training Water 6. expenditure of energy Comparison AM: Navia 7. in exercise WG: The intensity of Ritchie SE, Hopkins 8 Hughson RL: K, Greenly M, Northey DR, Yamaji 9. DK: Physiological responses to Brennan RP, Wilder 10. and in water: Svedenhad J, Seger J: Running on land 11. Sherman NW: RP, Michaud TJ, Brennan DK, Wilder 12. Eyestone Ed, Fellingham G, George J, Fisher AJ: 15. Bushman, Barbara ; Effects of 6 weeks of deep water 16. RP: Aquarunning: an instruc- Brennan DK, Wilder 17. to Moffit et el, physiological responses Wilber, and knowledgeable individ- Biography of an interesting ual of the Houston David Brennan M.Ed. is President competed for the David International Running Center. University of Houston in track and cross-country accom- plishing All-American Status for the 1500m run in 1976. He is an assistant professor at Baylor College of Medicine, Department of Physical Medicine and Rehabilitation and founder of the Aquarunning deep program. Brennan has a private practice water exercise in Aquatic Rehabilitation at The Houstonian in Houston, and is a certified American College of Sports Texas Medicine Health and Fitness Instructor. Charlene: Things you need to know! An aside from David is a valuable part of the team currently putting the Program finishing touches on the AquaJogger Training manual. David has used water running to train elite ath- letes including Carl Lewis and Leroy Burrel, to name a David will be co-presenting the AJTP Specialty few. ZONE”, Dollard Des Course at “CALA 2000:L’EAU Ormeaux, June 9. Enrollment is limited in this training will want to see David in action! He is program. You brimming with valuable information coupled with a deep passion for water training that is wonderfully con- tagious. David is truly the expert in this field. I have had the sheer pleasure of working with David in Oregon while creating and writing the AJTP manual. injuries. Clin Sports Med 1987; 6:225-239. In Bushbacher & Braddom (eds) Sports Medicine and Rehabilitation: A Sport-Specific Approach, 1994; 8:123-134 odization in running: Journal of Back and Musculoskeletal Rehabilitation,1996; 6: 49-58 es to treadmill and water running. Physician and Sports Medicine 1989;17:87-94. responses to maximal treadmill and deep water running in men and women. Amer J of Sports Medicine 1991;19:612-614. movement occurring at the shoulder joint. the shoulder at occurring movement from the chest. and 15-20 cm away the water all pass wrist and then thumb the elbow, down so that a pendulum like action. to the body in the hip close elbow flexion at 80-90 Remember to maintain degrees. rotation) with the shoulder or elbow internal/external while remaining relaxed smooth forearm or hands and streamlined. 70 degrees hip flexion) with and up (approximately (90 degrees). the knee at a right angle rior tibialis. a "stomp like" extension) push the foot down with action directly below the body. hip hyper - move the thigh behind the body (a slight extension). knee flexed. tion. knee). maintaining an erect posture. (forwardmore important than horizontal speed trav- el). per minute) to control leg speed. impact workout! * relaxed. and down shoulders the Keep * of the with most body line close to the arms Move the * degrees. bent at 80-90 elbows Keep the * top. fist with thumbs on Make a light * at a point 5 cm from of the hand Start the movement * the hand back and elbow and move Lead with the * motion (excessive any crossover or finning type Avoid *coordinating the arms with legs. Continue to focus on * the thigh moved forward Start the leg motion with * minor activation of the ante- Keep the foot flat using * Position the foot directly below the knee. * (hip As the thigh moves downward and backward * straight) Once the leg is fully extended (knee is almost * with the Lift the heel toward the gluteals (buttocks), * Return the thigh to the forward up starting posi- and * over striding (lower leg moving in front of the Avoid * legs while Focus on the up and down motion of the * Ignore forward the water. momentum through * which is Focus on leg speed (cadence per minute) * Imagine running on a treadmill. * rate, (cycles Use a metronome or count leg turnover * the water. Get in tune with the feeling of moving in * the multidirectional resistance and the non- Enjoy REFERENCES: 1. Herring SA, Nilson KL: Introduction to overuse 2. JL, Press J, Rehabilitation of running injuries. Young 3. and peri- Cross training RP, Brennan DK, Wilder 4. Frazier S, Jacobs D: Physiologic respons- Bishop PA, 5. M, Greening C: Physiologic Butts NK, Tucker 10 SPIRIT SOARS and theMindDiscovers-Training ofBreast forDragonBoatRacingSurvivors Cancer. THE SPIRIT SOARS AS THE BODY MOVES BODY THE AS SOARS SPIRIT THE ty; toavoidcertainsports,suchascanoeing,water-ski- more than10-15lbswiththeinvolvedupperextremi- pists oftencautionthesewomentorefrainfromlifting Cancer”; “Well -meaningphysiciansandphysiothera- Experience isImportantforWomen LivingwithBreast According toSusanHarris,“WhytheDragonBoat to 30yearslater. -fromwithinonemonthaftertreatment cancer surgery Lymphedema candevelopatanytimefollowingbreast removal oflymphnodesfromtheaxillaandradiation. area andthechestduetocombinedeffectsof appears thatlymphedemaisswellingoftheinvolved referred toas‘lymphedema’.Frommyresearch it Today, manywomenareconcernedaboutacondition would returnthemtoanormaldailylivingregime. were inhibitedfromanyformofrehabilitationthat liveschangeddrastically.their everyday Manywomen repetitive movements.Asaconsequenceofthisadvice, body. Women wereinstructednottoliftobjectsordo warned womenaboutusingtheaffectedsideoftheir carcinoma ofthebreastbyHalsted,physicianshave of caution.Since1882,thefirstradicalmastectomyfor of breastcancermeansphysicianstendtoerrontheside The lackofresearch involvingthepost-treatmentphase ing problems. entire breast(s).Thesetreatmentsallleadtocompound- removal oflumpsfromthebreastsand nodes, severingofpectoralisandassociatedmuscles, include: chemotherapy, radiation,removaloflymph required totreatthedisease.Commontherapies problems associatedwiththeoperationsandtherapies ofbreastcancer.survivors degreesof Allhavevarying Approximately 2millionwomeninNorthAmericaare want tostandandcheer.” And onceyou’vewatchedthisheartycrewatplay, you’ll themselves physicallyandhealemotionally. rebel againstmedicaladvisetotakeiteasy. Theypush compete inDragonBoatracingfromVancouver. “They called “Abreastinaboat”,thefirstteamCanadato mined tobeatthedisease.”Thisarticlerefersateam whoaredeter- “Meet ateamofbreastcancersurvivors and 55yearsofage.” leading causesofdeathinCanadianwomenbetween35 women willbediagnosedwithbreastCancer, oneofthe October 1997,Chatelaine:“Thisyearover17,000 4)visit our webpageforfullconvention details: 4)visit 416-755-1832 [email protected] orsnailmail: CALA125 3)email: 2)fax: 1-888-751-9823 orinToronto, 416-751- 1)phone: needs: tomeetingyour CALA headquarterslookforward Dollard DesOrmeaux,Quebec: MattandNelia,at “CALA 2000:L’EAU ZONE”,June9,10,11,2000at You have4choicestoaccessinformationabout www.calainc.org Lilian Dr. TO,On,Can.,M1R 3W6 9823 By: PatRichards,BPHE,CALATrainer, UniversityofGuelph resilience ofbreastcancersurvivors. continent. Itseemslikeanidealsporttotestthe expo. NowthereareDragonBoatfestivalsallacrossthe Kong andcametoCanadain1986,duringVancouver’s Dragon BoatracinghasalwaysbeenpopularinHong region ofthedeath,torealmlifeinsouth. move theirboatsthroughthewaterfromnorth, were supposedtosearch forthespiritofpoetand cide ofpoet,QuYuan. Onelegendhasitthattheracers dragon boatraceswereheldtocommemoratethesui- motion, ithaslongspiritualtraditions.InancientChina, head canoe.Demandingteamworkandupperbody drummer andsteersperson,topaddleagiantdragon- Chinese sportthatrequires22participants,including According toDonMcKenziethiseventisatraditional with 22peopleinaboat!: demandingsport,anaerobicinnature, This isavery I haveoftenwondered...“WhyDragonBoatRacing? boat raceconcept. ofbreastcancer.ity onsurvivors Hestartedthedragon team, ispresentlystudyingtheeffectsofstrenuousactiv- time competitorwiththeCanadianOlympiccanoe Dr. DonMcKenzie,UniversityofBritishColumbia,aone lymphedema, notpromoteit. According tomysources ...activityshouldhelpprevent ally leadtolymphedema.” research tosuggestwhetherornottheseactivitiesactu- wise feelandlookquitehealthy-thereis,asyet,no the qualityandenjoymentoflifeforwomenwhoother- as knittingorraking.Thesecontra-indicationslimitboth andtorefrainfromrepetitiveactivities,such or butterfly; ing andspecificswimmingstrokes,suchasbreaststroke unique group. Stay tunedfortrainingideasandtheprogressofthis [email protected]. Thankyou. themtomeat the followingemail: team pleaseforward If youhaveanysuggestionsorcommentstohelpthe group whoareeagertoseewhatliesahead;asamI. areaninteresting My teamof30breastcancersurvivors, grated intotheschedulealongwithaquafitnesstraining. time, paddlingandspecificstrengthtrainingwillbeinte- ate thephysicalconditioningsessions.Atappropriate Mytrainingbiasiswatertoiniti- breast cancersurvivors. training theGuelph/Wellington DragonBoatteamof for measwell.Ihaveacceptedthetaskofcoachingand This istheyearofDragonforChineseculture,and SPIRIT SOARS 11 Aquajogger 1-888-622-3383 Your online supplier of Your Water Fitness Products Water www.Fitdirect.com WATCH WATCH FOR MIRACLES before anyone could get to the hills... the sensation of fresh powder snow under skies, gliding over the horizon. A unique sense of power. tions. late hours of the night under a full moon. a beautiful warm, sunny spring day. a beautiful warm, sunny spring day. tunities, choices and attitudes....it cannot be tunities, choices or refunded. A unique gift. exchanged, replaced port, that very present moment, that embrace, that emotional high. from her angelic voice singing "Anytime, Anywhere” CD "Eden"... pure joy and a true inspiration. crystalthe trees as the sun reigns over it with a sheen. Ginette Deslaurier... CALA Certified, will Ginette Deslaurier... be presenting a unique “NRCHI” session ZONE, Dollard Des at CALA 2000: L’EAU Ormeaux, on June 10. This unique work- shop, a part of a comprehensive con- vention, will highlight the development of soul through a blend of T’ai Chi and water motion. Call CALA for info. Ginetta Mountain Dreamer * “Fresh tracks” on a down hill ski run, * Reliving and carrying on family tradi- * swimming with friends in the Going Everyone has a miracle list, make one up putting it on your fridge for your self. Try This or beside your bathroom mirror. making and posting of your list is part of the journey to get you to actually expe- rience miracles everyday. *on The taste of maple syrup on snow, * 24 hours of oppor- bright new day with a complete A * up a loved one at the air- The anticipation of picking * Brightman's Enjoying the beautiful sound of Sarah * covering A beautiful moment looking at fresh snow * of the day. A strong cup of coffee in the early hours MY MIRACLE LIST, I SHARE WITH YOU. MY MIRACLE LIST, Take a moment from your busy life and write down on from your busy life and write down a moment Take then savour miracles of everyday, a piece of paper your everythese moments by reliving one of them. Do we need to see someone walking on water or on air or on on water walking see someone need to Do we earth that walking on the in miracles? I believe to believe everyday which we all of us. Miracles is a miracle for us Let occur everyday. not see or recognize often do we are we are and what who we are, where remember, doing. capable of 12 SPECIALTY COURSE adults for alifeexpectancy ofalmost 30yearsafter the design exercise programsthat meettheneeds ofolder mobility andquality oflife.Fitnessprofessionals must providing exercises geared atimprovingfunctional must focuson reversing life-longhabitsofinactivity, by Scientific research indicatesthatfitness forolderadults endurance training Muscular strength trainingcomplements cardiovascular and enjoyablelife. longer thanever, and older adultsexpecttoleadafull fitness goalsforolderadults.Lifeafterretirementisnow The progressiveincreaseinlifeexpectancyhaschanged adults busyandsociallyengaged. appetite, maintainanceofmobility, and keepingolder fits includingimprovedmood,enhancedsleep,better movements andtheirphysicalpsychologicalbene- Most fitnessprogramsfocusedoneasyrangeofmotion over theageof50werelimited. Until quiterecently, lifeexpectancyand lifeexpectations Chronological AgeisnotBiological To developeducationalandmotivationalleadership • To learnexercise modificationswhichwillaccommo- • To knowtheexercise guidelinesforolderadults • To learnhowtoconductabasicfitnesslevelassess- • To designanddeliverexercise routineswhichenhance • To designanddeliverspecificmovementsand • To understandtherelationshipbetweenmuscularand • To andunderstandtheimplicationsofcur- overview • To discussthesignificanceofintegratingfitness • Course goalsandobjectives: health andfitnessintothroughoutoldage. through aquafitness,howtoimproveandmaintain mandate ofthiscourseistolearnteachadults, and user-friendlyleadershipapproach.Themission cate andmotivateolderadultsengagingameaningful and delivery. Courseparticipantswilllearnhowtoedu- will establishthefoundationforaquafitnessclassdesign and clarificationofgoalsobjectivesforolderadults Essential scientificinformationabouttheagingprocess Course Description design thiscourse. Exercise), HealthCanadaandALCOAwereusedto College ofSportsMedicine)ACE(AmericanCouncilon exercise guidelines.Resources suchasACSM(American recent scientificresearch andinternationalolderadult gual OlderAdultSpecialtyTraining Course,basedon An integralpartoftheCALASummitisafulldaybilin- NEW OLDER ADULT SPECIALTY TRAINING COURSE TRAINING SPECIALTY ADULT OLDER NEW for olderadults techniques whichenhancetheaquafitnessexperience physical limitations date thespecialneedsofolderadultswithcertain ment ofolderparticipants cardiovascular endurance endurance andflexibilty, inthepreventionoffalls nents ofbalance,coordination,agility, muscular sequences ofexercises whichenhancethecompo- and improvementofbonedensity skeletal strengthandregenerationofmuscletissue and delivery rent researchregardingolderadultsandclassdesign components intoanAquafitnessclassforolderadults Friday, June9,2000,DollarddesOrmeaux -Montreal (Que) Women maybemoreatriskthanmenintheaging • Adecreaseinmuscletissuecanbepreventedor • Adultsaged35andoverstartlosingmusclemass- • Facts aboutaging: ically -isregularandchallengingphysicalactivity. to stayinghealthy-physically, mentallyandpsycholog- the dateshownonabirthcertificate.Thekeyingredient indicates thatbiologicalagemaybequitedifferentfrom healthy intotheirlateryears.Recentresearch clearly ever liveinanursinghome.Mostremainmobileand home. Therealityisthatlessthan10%ofallolderadults ly, careandshelterprovidedintheformofanursing expect oldagetoincludeprogressivedisabilityandfinal- Many people-youngandoldalikehavegrownto ability. that theprocessofagingisnotoneprogressivedis- spring intheirstep.Soonolderadultsbeingtorealize This feelingresultsinrenewedvigorandayouthful logical health,astheyfeeltheirnewstrengthtranslate. Participants willimprovephysical,mentalandpsycho- nents toasuccessfulolderadultAquafitnessprogram. Muscular strengthandflexibilityarethekeycompo- Key componentstoenrichthelivesofOlderAdults vascular enduranceasabio-markerforactivedailyliving into lateryears.Muscularstrengthhassurpassedcardio- as beingthekeybiomarkerforasuperiorqualityoflife age ofretirement.Research pointstomuscularstrength loss inbonedensityiscloselyrelatedtothedecrease by asubstantiallossinbonemassanddensity. The more debilitativelossofmuscletissue,accompanied their adultlives.Thesefactorsleadtoafasterand less strenuoussportsandphysicalactivitiesduring comparatively smallermusclesandmaybechoose process. Women tendtolivelongerthanmen,have ity andqualityoflife. over 90,leadingtodramaticimprovementsinmobil- strength canberegainedsuccessfullyinpeopleaged (1990, 1991)indicatethatmusclemassand recovered atanyage.StudiessuchasFiataroneetal decreased self-efficacyandself-esteem. mass, leadingtohelplessness,poorbodyimageand old adulthaslost40%ofhis/her35year-oldmuscle accelerated aftertheageof50.Theaverage65year per decade.Thislossiscumulativeandsomewhat and thereforemusclestrength-attherateof5-7lb. NUTRITION 13 young again. It gives them hope that there is life after there is hope that gives them again. It young and grow stronger they can realize They retirement. age. at any feel better unfolds progressively lives, as old age enjoy healthier of realize their dreams them,. They can in front of leisure and travel. family time, •feel people It makes people. changes Aquafitness •active by keeping who look after themselves People in the Older Adult Fitness Boom The Place of Aquafitness now booming. This is the result of Older adult fitness is people who have reached the gold- the large number of is encouraging new research er years. This populations aging processes. on normal and pathological over the age of 65 is expected The Canadian population next 30 years. By the year 2030, to double within the population will be over 65. If you 23% of the Canadian Aquafitness now you will have learn about older adult adult participants to live young the ability to help older to a ripe old age. Course to be This particular Older Adult Training presented by launched June 9 – 11, is prepared and instructor Catherine Morisset, YMCA-YWCA national Personal Trainer trainer; CALA trainer; CFC (CSEP); consultant for (YMCA-YWCA, Can-Fit-Pro, SPI); national and; Active the Institute for Positive Health for Seniors of Ottawa- Seniors Program Consultant for the region older adults for Carleton. Catherine has worked with and designed many years, and has successfully created personal training several older adult programs. She has a and older business in Ottawa, specializing in mature adults with special needs. 2 tsp. poppy seeds grated rind from one lime juice from the above lime set aside. Place Whisk dressing ingredients together and large bowl. Add all salad ingredients, except almonds, in well. Place on 1/2 cup dressing, or to taste, and toss plates and top with toasted almond slices. Garnish with fresh clementine or orange slices if desired. Serves 4 generously. Joann is the chef and caterer at the Creative Cooking Show on Sunday June 11, 2000 at “CALA 2000: L’EAU ZONE”, Dollard Des Ormeaux, PQ. Convention dele- gates will watch how Joann prepared the food they are eating. Featuring a nutritional analysis of the foods passion for food, served, preparation tips and Joann’s mind this lunch and learn show will nourish your body, and soul. NUTRITION 1900; 75-81 years old in 2000 - Health Canada 2000), 1900; 75-81 years old on by new generations of the empowerment brought adults, as well as the new more educated older habits making the most sig- point to lifestyle research, to slowing down the aging nificant contribution process. do not eat by lifestyle habits. People die because they smoke, drink too much alco- are sedentary, properly, improvements in lifestyle Yet hol and drive recklessly. most life cir- habits can be made at any age and under cumstances. awareness, over life-long habits, through a new body in a physically social integration with new friendships active environment. adults aged over 65, and more than 50% of retired adults aged over 65, at least two health problems Canadians suffer from lifestyle habits and side-effects brought on by poor from medications. Recent statistics show that a woman aged 50 today, aged a woman show that statistics Recent can expect to reach or heart disease, with no cancer man Abstracts, 1990). A (Statistical her 92th birthday same to have the to reach his 65th birthday has to wait need the clients who (idem). These are prognosis life. 30 or 40 years of to fully live their next Aquafitness in muscle tissue (National Institute of General Medical General of Institute (National tissue muscle in 1992). Women, for Megatrends Sciences; •in life expectancy (51-52 years old The increased • are caused Close to half of all deaths in North America •regain control Aquafitness can help older adults to • in Canada today are for Half of all drugs prescribed • 1 - 10 oz. bag spinach, washed, dried & torn 1 8 oz. pkg. mushrooms, thinly sliced 1 small can mandarin sections, drained, juice reserved sliced very thinly in lengthwise strips 1/2 red pepper, 1/2 red onion, sliced very thinly in rings 1/2 cup toasted sliced almonds Dressing: Reserved juice from mandarins plus enough orange juice to make one cup 1 tbsp. soya sauce 3 tbsp. olive or canola oil 1 tsp. fresh ground pepper Sunny Spinach Salad Here is a recipe for a terrific winter salad. Since lettuce prices in the winter tend to be sky high, this is a won- derful way to get the goodness of a fresh salad at a rea- make it into a full meal you could add sonable cost. To strips of cooked, cooled boneless chicken breast, chick peas, finely diced firm tofu, canned tuna or salmon, or strips of cooked ham. The dressing keeps for up to a week in the fridge, and is wonderful on other mixed greens. Enjoy! Joann Willes, owner of Chantilly’s catering has 20 years owner of Chantilly’s Joann Willes, Having explored experience in the food service industry. many ares of culinary past 10 years. Joann arts, in the of food and how has focused on the nutritional aspects and appetiz- to make healthy eating choices as enticing ing as they are good for you. 14 AFFILIATIONS born. professionals aroundtheworldand"AquaJogging"was the attentionofathletes,fitnessinstructorsandmedical unique andaffordableflotationdevicesooncaptured belt designnowknownastheAquaJogger®Classic.This president ofExcelSportsScience,resultedinaflotation Bedortha, awaterexercise specialistandmyself,the In 1987acollaborationbetweenDickBrown,Dianne search forsomethingbetter. tion vestsandwaterskibeltsavailable,Dickbeganto patients.Unhappywiththevariousflota- post surgery designing waterrehabilitationprogramsforpreand runners, wasalsoworkingwithDr. BruceBeckerin Mary’s coach,DickBrown,inadditiontotrainingelite DeckerSlaney.running forworldclassrunnerslikeMary Eugene, OregonUSAasawaytotaketheimpactoutof In thebeginning...theAquaJogger®wasconceivedin • $10.00 +$1.00per belt fororders over10belts. • $5.00perbelt forordersunder10belts $30.00+S&H +Tx Shipping andHandling AllSizes • $28.00+S&H +Tx $26.00+ S&H+Tx 38”-45” 36”-42” X-Large $24.00+S&HTx • Large • 26”-35” Medium 35” • 33” 32” 41/4” 45/8” X-Large 45/8” • Large • Medium • Non-Members FitsWaist Members Length Width Size AQUABELTPRICES: AQUABELTSIZES: THE AQUAJOGGER® STORY AQUAJOGGER® THE C.A.L.A. AQUABELTS C.A.L.A. AQUABELTS C.A.L.A. AQUABELTS * Beltsarenotapprovedforuseaslifesavingper- *** Allbeltscomewithstrapsincluded. *** $5.00 +$1.00perstrap(S&H)Tx. • AllSizes 2000 willfeaturetheAquajoggerTraining Program Ormeaux (Montreal,Quebec)onJune9,10and11, Alliance Inc.ThisconventiontobeheldatDollardDes convention offeredbytheCanadianAquafitnessLeaders in Canadaat“CALA2000:L’EAU ZONE”-abilingual The AquaJogger®Train-ing Program(AJTP)willlaunch effective andsafeway. affects ofgravityandfreesthebodytocrosstraininan cles. Runningandexercise indeepwatereliminatesthe impact andcompressiononthejoints,bonesmus- land. Gravityloadsthebodycausingstressthrough ness arenowabletoescapetheeffectsofexercising on well asindailyliving.Peopleofallagesandlevelsfit- and walkingplayanintegralpartinactivities,sportsas many benefitsofdeepwaterexercise. Running,jogging, The AquaJogger®isatoolthatprovidesaccessthe sonal flotationdevices. For moreinformationaboutourAquabelts and toplaceanorderplease contact the CALAofficeat1-888-751-9823. REPLACEMENT STRAPS: REPLACEMENT C.E.O. President& Lew Thorne life formany. improve thequalityof out oflife’s journeyand in somewaytakeimpact sincere hopeisthatitwill program available.My tribute tomakingthis ally. Iamhappytocon- Canada andinternation- op andlaunch“AJTP”in dynamic teamtodevel- myself haveformeda Kopansky, Lyle Laverand Larson, Charlene David Brennan,Juliana ness goals. to reachhealthandfit- AquaJogger® products available onusingthe vide thebestinformation which isdesignedtopro- ASK THE SEAHORSE SEAHORSE THE ASK

Jennifer Oman asked Dear Charlene: I need some advice on water depth... In a question about each group, I always have 5 participants who are short including stretching compared to the other 20. They have a lot of trouble han- during the warm up dling the water, which is about to their neck. If I lower the phase of a class. floor (it's a one level pool with a moving floor), the other 20 participants have water about to the chest, even lower CAN Response: for some. Stretching at the beginning of a class, Last week, I adjusted the water to the shoulder level of the or after a warm up is short people, but the tall ones didn't have enough water to ANYONE not currently recom- work with. Moves like TARZAN and the FLASHER didn’t mended on land. Add work for the taller people. Some participants bent their the thermal conduc- knees, and others hunched their shoulders forward in order tivity of water and to do the moves with their arms under the water. Neither LEND you have an even of these alterations are safe or effective for my participants. stronger case against pausing to stretch. A Should I adjust to the chest of the shorter people, so that N pause to stretch everyone can enjoy the class? Or should I maintain the level ANSWER would allow the mus- higher of water and penalize the shorter people? cles which have just been warmed up to My-Linh Diep, CALA graduate get cold. Then trying to get the muscles to stretch seems like a juxtaposition. We all know the relationship between Dear My-Linh: cold muscle tissue and the ability to stretch. Also, the ener- My recommendation is to keep the floor at a level where gy level which is built during the warm up to motivate and the majority of the class is armpit depth and all arm moves focus the participants may slip if a stretch portion is added. work well for them. Give the 5 shorter people a deep water belt. With the flotation belt they can perform the move- Include 1/2 tempo* and, or 1/4 tempo full range of motion ments suspended and water depth is no longer an issue. movements in the warm up along with tempo movements. However, you will have to offer choices for deep and chest During the 1/2 and 1/4 tempo, dynamic stretching can be deep movements, when leading. As you know the ‘horse’ integrated. For example, large full range of motion walking and ‘pendulum’ moves do not work in deep water, so you at 1/4 tempo, with a cue to keep the heel on the pool bot- will have to instruct the people who are suspended to do tom for as long as possible ( within the music) before start- other moves which work in deep water like cross country ing the next step. Encourage toe-ball-heel landing and you ski or jumping jack. If you do not have aqua belts, then the will have designed a dynamic stretch of the gastrocnemius participants can order some from CALA, or the facility can and soleus muscle in the calf region. place an order. I have found that many participants appre- ciate the opportunity to have their own flotation belt and *Tempo guidelines are based on music between 118 and feel proud to bring it to class. 126 beats per minute. A Tidal Wave - Volume I Music Tape, 90 minutes of the correct tempo, suitable for Aquafitness, I hope this helps you. I like the question and believe it is a com- step, gentle aerobics and muscle conditioning is available mon problem with pool depth and varying heights of partici- for purchase through CALA. pants. Good luck!

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Details about the mat: It’s a cellular urethane pool deck mat that comes in two sizes: 1.0 metre and 1.7 metres, easily portable , non-slip surface , ultra violet, chemical resistant & odourless, no maintenance required, immediate return to original thickness following rapid & repetitious impact.

Why buy it? Aqua Matt protects your most valuable asset - “you” - from damage to your joints and loss of earnings. Designed for the safety of the pool deck Aqua instructor, Aqua Matt provides maximum shock absorption for cushioning and protecting against impact and vibration and a non-slip surface to guarantee sure footing even when wet.

Sizes available and cost: 1.0 metre mat: $115.00 + $20.00 S&H + applicable taxes 1.7 metre mat: $165.00 + $20.00 S&H + applicable taxes 15 16 UPCOMING July 21,22,23,28,2930,2000 &AquafitnessSpecialty Basic FitnessTheory Trail July 8,9,2000 Aqua BoxSpecialtyCertificationCourse AquaJogger SpecialtyCertificationCourse Port Alberni Contact: KarleneSewellTel: 250-765-5916x211 May 27,28,2000 Brazilian CalypsoAquafitness Aqua Muscle ABS-olutely Programming Your PoolfortheMillennium New MovesandGrooves BRITISH COLUMBIA: September 2000-Datetobeconfirmed AquaJogger SpecialtyCertificationCourse Calgary ALBERTA: Deep Water Circuit StyleSportsSplash Healing PowerofExercise Kelowna May 5,6,7and12,13,14,2000 Specialty (TT) CALA/BCRPA &Aquafitness BasicFitnessTheory Fitness Centre Madeira Park AquaKickBox...... - NavySealBootCamp - AquaPersonalTraining, ARehabPerspective - Awesome Music,Advanced MovesIII - OnDeckTeaching &PowerMotivation - Circuit StyleSportSplash - • Excitingaquaticworkshopsincluding: CALA 2000:L’EAU ZONE(bilingualconvention) Montreal, Quebec UPCOMING CALA COURSES & WORKSHOPS & COURSES CALA UPCOMING id lk iinCrakSzneFheJudyGerber LianeSanderson Darcie Simmonds LeahGoldstein Suzanne Fahie HeatherMacLeod OutiLeis AnneCatellier NancyMovrin HamdiEl-Batoul Vivian Cormack Hoover Mary-Ann BeverlyLitman FreyWensel CindyBaker BarbaraZoBell Donnalee Woodford-Copetti SusanMinaker KimberleyCox NatashaHollett Patrick Lévesque Cindy Blake Tami-Lyn Alexander CALA Recertied Corinna Smith Shelli McLeod Jill Greczmiel Judy Chu Jenna Adema CONGRATULATIONS ON BECOMING CALA CERTIFIED! CALA BECOMING ON CONGRATULATIONS (6 BCRPA RenewalCredits) All courseregistrations noted. handledbyCALAofficeunlessotherwise Location: EchoAquatic&FitnessCentre Location: EchoAquatic&FitnessCentre Location: PenderHarbourAquatic& If already certified,youcanearnCEC’s forrecertification. (6 BCRPA RenewalCredits) Location: Calgary WinterLocation: Calgary Club YM/YWCA -CALAConference CALA CONVENTION CALA June 9,10,11,2000 AAAuftesSeily(Tol)(Frenchonly) CALA AquafitnessSpecialty(FTonly) Location: AssociationAquatiqueDollard-des-Ormeaux Montreal April 14,15,16.2000 CALA AquaArthritisTraining Course(Englishonly) Pointe Claire QUEBEC: 5:30pm-8:30 September 8,9,10,15,16,17,2000 June1,2,3,4,2000 &AquafitnessSpecialty Basic FitnessTheory Mississauga CALA Training forTrainers Cornwall May 13,2000 Noodles areFun!Workshop Mississauga May 26,27,28,2000 CALA YM-YWCAAquafitnessSpecialty(FTonly) Ottawa April7,8,9,2000 CALA AquafitnessSpecialty(FTonly) 6:00pm-10:00 Toronto April 2,9,16,30,May7,14 CALA AquafitnessSpecialty(FTonly) Waterloo ONTARIO: tion brochure! Ensure youareonourmailing listtoreceiveaconven- AquaticOlderAdults - AquaticPre/PostNatal - Aquajogger™ - • PreviewingourONEDAY SpecialtyCertification Courses: (OFC CEC’s) Location: YM-YWCAofd’OttawaCarleton Location: CummerParkFitnessCentre Location: Waterloo Swimplex Location: West IslandYMCA Location: To beconfirmed Location: GlenforestPool Location: NAV Canada June 9,10,11,2000 :