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FITNESS FANATIC Stacey Boyer • MEMBERSHIP POWER!

ACCESS ADVANTAGE • SPRING 2008 PROGRAMS & SERVICES

Issue 5 • Spring 2008 • www.talismancentre.com

Celebrating 25 Years of Inspiring


Achievement 1983 - 2008
Contents FITnews is published by Talisman Centre and is
Message from the President 2 distributed to more than 50,000 members and
Memberships & Admissions 4 program participants. The magazine provides
information on living a healthy, active lifestyle
feature articles in and around the City of Calgary. FITnews
Access Advantage Annual Campaign stimulates interest in our members through
Removing Barriers to Participation 6 information on aquatics, athletics and wellness
experiences available at Talisman Centre and
Survey Results We’re Listening 7
through profiling Talisman Centre athletes and
Breathe Apparel Spring Fashions 11 fitness enthusiasts that have achieved success
Employee Profile Stacey Boyer 14 through utilizing the building.
Quick Workout No Problem 26 Letters to the editor and editorial submissions
Why Hire a Personal Trainer? 30 are welcome. The editor reserves the right to edit
Nutrition Goal Setting 101 32 or refuse any submission. Views expressed or
Isolating Thigh Muscle Groups Expanding on implied are those of the individual contributors
Simple Machine Exercises 34 and do not necessarily reflect the views of
Athlete Profile Mark Bomersback 36 Talisman Centre.
Lifestyle Exercise There’s Still Snow Out There! 38 robert bunka editor
Roof Replacement Project FAQs 40 dave maskell graphic design & photography
Contributors:
spring programs kelly drager
Aquatics – Children & Youth 8 dave joseph
Ducklings /Dinos / Dolphins / shane pizzey
Sears I Can Swim Stages 1 -4 / jeff osadec
Private Lessons / Junior Lifeguard Club sara schwarz
Aquatics – Adult 10 fraser tingle
Aquatics For Life / Aquatics For Fitness /
Gentle Aqua / Running the Aquatic Way /
Masters Swim Club Special thanks to our models: Andrea, Susan,
Karen, Jeff and Jon.
Lifeguard Certification Courses 12
Red Cross Water Safety Instructor Courses 13
National Coaching Certification Courses 13
Badminton, Dance, Gymnastics &
Group Training Children, Youth & Adults 16
New & Expecting Mothers, Life Coaching & Pilates 18
Childcare & Preschool Programs 19
Youth Sport Camps 20
School Programs 21
Kickboxing, Running, Triathlon & Volleyball 22
Endurance Training Systems 24
Fitness Testing 26
Athletic Performance Enhancement 28
Personal Fitness Training 31 2225 MacLeod Trail South, Calgary, Alberta T2G 5B6
403-233-8393 info@talismancentre.com
Nutrition 33 www.talismancentre.com
Catering & Facility Rentals 37 Advertising Coordination: 403-355-1268
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.
MESSAGE FROM THE PRESIDENT

Happy 25th Anniversary!


On behalf of all the staff here, I would like to thank everyone that
has made Talisman Centre a part of their lives over the past 25 years and
hope that we have the opportunity to play a role in the lives of many more
individuals over the next 25 years.
We are thrilled that Talisman Centre is celebrating 25 years of service to
Calgarians, inspiring our community through sport and wellness. Countless
Calgarians and Canadian athletes have passed through our doors and
surprised themselves with what they could accomplish. We are privileged to
host several Olympic athletes that are currently training at Talisman Centre
and will be representing Calgary and Canada at the Bejing Olympics this year.
People are welcome to come and watch them train. They are incredible!
The new year marks a major milestone for the City of Calgary, as four
of its recreation facilities turn 25: Village Square, Southland and Family
Leisure Centres and, of course, Talisman Centre. Some of our guests may
not realize it, but Talisman Centre is actually owned by the City of Calgary.
The naming rights belong to Talisman Energy, and we are managed and
governed by the Lindsay Park Sports Society. Together these four facilities
see over four million visitors every year and provide the building blocks for
young and old alike to pursue their dreams, train, socialize, and ensure a
healthy future.
Proud to be a partner Becoming a member of Talisman Centre in our anniversary year will
have even more advantages than ever before. We value and appreciate
in celebrating our members and we’re planning some fantastic rewards and incentives
Talisman Centre’s for members in the new year. In 25 years, Talisman Centre has only gotten
25th Anniversary! better, and we plan to continue that tradition of constantly improving the
experience for our customers. We have the best drop-in fitness programs
in Calgary, including Calgary’s only drop-in yoga class, the popular Ripped
fitness program, power cycling classes with the latest in equipment, and
the recently launched Group Power and Group Groove fitness programs.
Remember that up-to-date information can always be found on our newly
enhanced website, www.talismancentre.com.
Come discover what you can do in 2008. Visit Talisman Centre today!

Sincerely,

Robin Mitchell
President & Chief Operating Officer

 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


About Talisman Centre Proud to be a part of
Calgary is one of the most active, vibrant cities in Canada
and Talisman Centre is the hub of that energy. First
your community!
opened in 1983, Talisman Centre has become one of the With the support of the Access Advantage Fund, Talisman
most widely visited multi-sport facilities in North America Centre has been able to establish roots as a collaborative
through its innovative programming and leading-edge community partner. In addition to the Fee Assistance
technology. The newly renovated and expanded facilities Program offered through the City of Calgary, we work
include five gymnasiums, two tracks, more than 20,000 with the Canadian Tire Jumpstart Foundation for Families
square feet dedicated to cardio and weight training and and other non-profit organizations such as Boys & Girls
four pools including two 50m pools, dive tank, teaching Club, the HERA Society, Cops for Kids, Calgary Women’s
Emergency Shelter and the Calgary John Howard Society.
pool, two hot tubs and a steam room.
At Talisman Centre, we believe that the notion of
Hours true accessibility expands to many determinants of
health including socioeconomic status, education and
Monday to Friday 5 am-11 pm demographics. As an organization, we are committed to
Saturday 6 am-10 pm reducing the barriers to participation for children, youth
and families who may experience hardship accessing our
Sunday & Holidays 7 am-10 pm
facilities and programs.
No registered programs or drop-in classes on statutory
holidays unless otherwise posted on our website.
A special thanks to our sponsors who
Location continue to make Talisman Centre the
facility where you belong!
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.

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 


Memberships & Admissions Prices subject to change.

*Renewing 4 Month and Annual Members receive a special discount rate. Call for details 403-233-8393.
Late Rate – Enjoy the last 90 minutes each night for only $5

Why Choose a Talisman Centre Membership?


Simple! 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 membership to meet your health and wellness needs
and your schedule.
Annual Membership Benefits 4-Month Membership Benefits
• 5 complimentary friend passes • 3 complimentary friend passes
• One-month membership gift experience • Members only special program pricing
for a friend • 10% off regular priced retail items
• Referral program • 10% off Personal Training
• Auto renewal membership • 10% off Nutrition Services
• Monthly payment plan • Includes drop-in classes
• Members only special program pricing • Day use lockers
• 20% off regular priced retail items • Corporate rates available
• 10% off Personal Training • Free parking
• 10% off Nutrition Services
• Corporate rates available
One-Month Membership Benefits
• Includes drop-in classes
• Includes drop-in classes
• Day use lockers
• Day use lockers
• Free parking • Free parking

Monthly Payment Plans Available for 4 Month & Annual Memberships


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.

 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Corporate
Memberships
A Gift for our Get your company involved!
With as few as five employees signed up, your company is
Annual Members! eligible for corporate rates. Call for details 403-233-8393
Refer a friend today and we’ll Team Building
extend your membership! Build trust, reliance and communication through
interactive programs for all fitness levels. Book the Sears
Come in to Talisman Centre and pick up your referral Nutrition Kitchen and have team building events with a
card. Give it to a friend. If they sign up for an annual twist of lemon, a pinch of salt and a whole lot of fun!
membership we’ll extend your pass by one month!
Corporate Family Days
Book your customized event today – gyms, pools,
floatable toys.
Programs & GROUP Training
Automatic Come to us for full-day events, or, with select
programs, we’ll come to you! From swimming to Yoga
Membership Renewal and group fitness training, we have something for every
employee and all ages & abilities.
For your convenience! floatables
Talisman Centre is proud to offer memberships that Enjoy North America’s largest fleet of giant inflatable
automatically renew for your convenience. Please toys. One-of-a-kind, seriously cool experiences for your
ask one of our Customer Service Representatives for employees & families.
more information.

Member Appreciation Day!


April 13th, 1-4 pm
Talisman Centre welcomes all members and their family and
friends to come and enjoy a fun filled afternoon at one of
Canada’s largest sport and wellness facilities. Spring fling games,
obstacle courses, and of course the Talisman Centre floatables
will all be a part of our largest event yet.
If you are interested in attending please RSVP to rsvp@talismancentre.com.

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 


Access Advantage ANNUAL CAMPAIGN GIVING COULDN’T BE EASIER!

Removing Barriers to Participation

D
ue to Talisman Centre’s increasing popularity with
Calgarians, over the years the facility has added
new gyms, a pool, extra weight lifting space and
equipment, cardio and fitness areas, and much more.
These facility enhancements provided more opportunities
for our customers to meet their wellness goals, but we
want to ensure that absolutely everybody, regardless of
physical, mental or financial ability has full access to what
Talisman Centre has to offer.
It is in this key area of accessibility that Talisman Centre
is focusing its first annual fund-raising campaign. As an
organization, we are committed to removing the barriers
to participation for children, youth and families who
may experience hardship accessing our facilities and
programs and who may not be able to afford associated
transportation costs, fees, and required supplies. Talisman
Centre’s goal is to be an inspirational place to belong
for all our customers regardless of physical, mental or
financial ability.
Our goal for this fund-raising effort is $125,000
split into four enhancement categories: 4. ADMISSION
Provide access to community groups (eg. John Howard
Society, HERA Society, Woods Homes, Enviros Wilderness
1. TRANSPORTATION AND EQUIPMENT School, Calgary Women’s Emergency Shelter, etc.)
• Aquatic pool lift
• Dryland and aquatic wheelchairs
Giving couldn’t be easier. Forward your contribution to:
• Wheelchair bus rental
Access Advantage Annual Campaign
• Bus passes
c/o Talisman Centre
• Adaptive cardio and weight training equipment
2225 Macleod Trail S.
Calgary, AB T2G 5B6
2. YOUTH AT RISK
Cheques should be made out to ‘Talisman Centre’ and a
Give Youth-at-Risk an opportunity to learn valuable
tax receipt will be issued to you for the full amount by
leadership and workplace skills that translate into an
the Parks Foundation Calgary. (Remember that Albertans
employable experience, (eg. tuition to attend Talisman
receive 50 cents in tax credits for every dollar over $200
Centre Lifeguard School).
that they contribute!)

3. ATHLETES IN NEED For more information contact:


Assist developing athletes to attend high performance Cynthia Watson Development Manager
training camps, access performance enhancing services cwatson@talismancentre.com
or secure necessary equipment ( eg. swimsuits, running 403-355-1250
shoes, badminton racquets, etc.).

 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Responding to the 2007 SURVEY

We’re Listening
Membership New Equipment
January will see the introduction of a new automatically New equipment has arrived, including additional
renewing membership rate. If you take advantage of mats for our classes and a new fleet of Keiser M3
this option, as a current member of Talisman Centre bikes. Talisman Centre employs a rotational plan for
you will be offered a lower rate upon your renewal than all cardio machines, which means new equipment
if you simply bought another pass. This is particularly every year. We are committed to investing in the best
beneficial for those members who want to remain with equipment possible. Based on our equipment research
us long-term. objectives and direction for 2007, we chose to move
forward with the PRECOR line of cardio equipment.
Customer Service
Customer service is the focus of everything we do at Website
Talisman Centre. In 2007 we initiated training for all In 2007, ‘www.talismancentre.com’ was overhauled
employees called “Building Lasting Impressions”, which to become considerably more useful to our members.
provided in-depth customer service training. We are now We are focusing on accuracy, speed, and posting
moving into our second module in this new customer special event information as far in advance of the
service initiative, “Building Exceptional Relationships”, event as possible. This year, we plan to streamline the
which is set to begin in February, and will also be content, add new pages, and make it even easier to
required for all employees. This program is designed find the information you’re looking for. We now have
to train Talisman Centre employees on the finer details the capability to dynamically update the website,
of going the extra mile for our guests and general which means the site always has the most current
customer service excellence. In addition, we have added information on drop-in classes, special events, rates,
card printers and a camera to the computer stations at customer alerts, and policies. Our drop-in schedule is
the Customer Service Desk, allowing each station to be now available as a printable PDF document as well.
completely functional and able to process any transaction Keep checking the site for all the latest news.
from A to Z. We have also placed a higher importance
on team in-services and communication between Parking
departments to effectively communicate shut downs or Unfortunately the reality is that the parking lot does
facility issues that will affect our membership. not have enough stalls to handle the volume of
people during a major event and we are not able to
Drop-in Classes add additional stalls on our land. Building a parkade
Additional evening and weekend classes have been or creating underground parking is not financially
added to the schedule, which you can see online. More or environmentally feasible. During events the
times have been added this year with the launch of our following steps are taken in order to save stalls for our
two newest drop-in classes: Group Power and Group customers:
Groove! Class sizes will vary according to available space • Notices are placed on the doors to inform users of
and to ensure premium customer service. As always, we the busy event and limited number of stalls.
will continue to monitor trends and evaluate existing • We staff a parking attendant during peak times to
programs, to see where we can enhance our service. ensure that only people coming to use the facility
We’re also ensuring all employees have the product are permitted on-site parking.
knowledge of what is being offered, and that they are • Event coordinators are contacted in order to
ready to provide that information to you. promote car pooling and bussing of athletes.

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 


Children & Youth Aquatics
Spring Programs April – June 2008
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.

Pre-School Ducklings Sears I Can Swim Dolphins 2


Ages 3 months to 1 year Ages 3 to 5 years
Give your baby the timeless gift of comfort and Enhance your child’s confidence and
safety in the water! You and your child will learn independence! Comfortable swimmers will build
holds and essential skills while enjoying water on their submersion, buoyancy and propulsion
games and songs – an unforgettable learning skills.
experience! 7 classes $35 (Member) $44 (Non-member)
7 classes $35 (Member) $44 (Non-member) 8 classes $41 (Member) $51 (Non-member)
8 classes $41 (Member) $51 (Non-member) For dates, times and to register, jump to
For dates, times and to register, jump to talismancentre.com
talismancentre.com
Sears I Can Swim Dolphins 3
Pre-School Dinos Ages 3 to 5 years
Ages 1 to 3 years Little swimmers will evolve into masters of the
Develop your child’s independence and water front and back paddle! Graduates know the basics
safety skills! This parented class includes songs, of freestyle, backstroke, breaststroke and butterfly
games and activities to assist your child in getting and can advance directly to Stage 2 of the I Can
ready for swim lessons. It’s a blast! Swim program.
7 classes $35 (Member) $44 (Non-member) 7 classes $35 (Member) $44 (Non-member)
8 classes $41 (Member) $51 (Non-member) 8 classes $41 (Member) $51 (Non-member)
For dates, times and to register, jump to For dates, times and to register, jump to
talismancentre.com talismancentre.com

Sears I Can Swim Dolphins 1 Sears I Can Swim Stage 1


Ages 3 to 5 years Ages 6 to 14 years
Learn to love the water! A fun class for children Learn the fundamentals! Children starting
with little or no swimming experience. Your child swimming lessons for the first time or still getting
will learn basic water skills and orientation and comfortable in the water will discover the thrill of
have a ball! submerging, floating, propelling and gliding.
7 classes $35 (Member) $44 (Non-member) 7 classes $34 (Member) $43 (Non-member)
8 classes $41 (Member) $51 (Non-member) 8 classes $39 (Member) $49 (Non-member)
For dates, times and to register, jump to For dates, times and to register, jump to
talismancentre.com 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)

 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


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 Junior Lifeguard Club
expert in the basics of swimming strokes while Ages 8 to 15 years
learning the joy of streamlining, underwater push- A great place for kids to learn about
offs, treading water and introductory dives. lifesaving and lifeguarding while getting fit
7 classes $43 (Member) $54 (Non-member) and having fun. Participants will challenge
8 classes $49 (Member) $61 (Non-member) themselves to aim for personal bests
For dates, times and to register, jump to while they make friends and experience
talismancentre.com teamwork. The activities are similar to
those of real lifeguards in a safe, fun and
Sears I Can Swim Stage 3 controlled setting.
Ages 6 to 14 years
Improve your child’s swimming proficiency! Your This program is a great alternative to
child will learn the thrill of becoming faster and swim lessons and ideal for kids keen on
more efficient in all four swimming strokes while being lifeguards! Participants will progress
increasing their endurance, learning basic turns through the Rookie, Ranger and Star
and trying advanced dives. programs (Lifesaving Society Programs) at
7 classes $49 (Member) $61 (Non-member) their own pace.
8 classes $56 (Member) $70 (Non-member)
For dates, times and to register, jump to Participants also have the option
talismancentre.com to compete in a Junior Lifeguard
Competition to test their skills and the
Sears I Can Swim Fast opportunity to volunteer at Talisman Centre
Ages 8 to 14 years with certified lifeguards to further develop
Now with underwater video feedback! Swimmers their lifeguarding skills.
will refine their technique and increase speed
while learning athletic skills like goal setting, Prerequisites: Must be able to swim at least
stretching, swim sets and how to read pace 25 meters, and be comfortable treading water
clocks. This class is recommended for swimmers for 2 minutes non-stop.
interested in increasing swim skill for lifesaving
and leadership certification.
Prerequisite: Stage 3 or Aquaquest 12.
7 classes $57 (Member) $71 (Non-member)
8 classes $65 (Member) $81 (Non-member)
For dates, times and to register, jump to
talismancentre.com

Developing well-rounded, confident female athletes.


Programs from the Recreational Level to the National Level.
www.aquabelles.com 403-209-2941

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 


Talisman Centre’s Very Own
Adult Aquatics
Masters Swim Club
Spring Programs
Ages 16 plus
April – June 2008
5 swim workouts per week
Choose one or do them all! Aquatics for Life – The Start
The water is calling you! The absolute beginner
Train for all four competitive strokes will become comfortable in the water learning
(butterfly, backstroke, breaststroke, and fundamental skills like floating, arm action and
freestyle) in “swim club-style” workouts led breathing in a stress-free, encouraging atmosphere!
by our expert coaching staff. Set your goals 8 classes $65 (Member) $81 (Non-member)
for fitness or competition. For dates, times and to register, jump to
Video technique analysis and performance talismancentre.com
monitoring provided by Talisman RaceTek
Services. Aquatics for Life – The Next Step
Prerequisite: able to swim 200m Launch your skills forward! Designed for swimmers
For dates, times and to register, jump to already at ease in the water, this program will teach
talismancentre.com 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.
Lane Swimming 8 classes $65 (Member) $81 (Non-member)
Whether you’re training for fitness or training to For dates, times and to register, jump to
talismancentre.com
win, Talisman Centre guarantees that there will be a
minimum of four 25 metre lane equivalents available Aquatics for Fitness!
for you during all operational hours so you can Let the experts make you a master! Underwater
accomplish your goals. video feedback by internationally renowned
Talisman Racetek Systems Inc. as well as stroke drills
and custom workouts allow you to develop perfect
Family Swimming technique in freestyle, backstroke, breaststroke and
The whole family is invited! New for this year, space butterfly. Build endurance, learn dives and turns and
has been set aside for the whole family to practice their have a blast! Prerequisite: 50 metre swim ability.
8 classes $65 (Member) $81 (Non-member)
swimming skills or to just spend some quality pool For dates, times and to register, jump to
time together. Enjoy time in the pool and then unwind talismancentre.com
in one of our 2 hot tubs—the emphasis is on FUN!
Gentle Aqua
Pool toys will be provided to enhance the experience. This class offers a lower impact and slower paced
workout in our warm 33 degree shallow water pool.
Open Diving This is the ideal class for individuals wanting to
Do you have what it takes to launch yourself off the tone, gain strength and achieve a reasonable level
of fitness.
10 metre platform? Come to open diving and test your $120 (Member) $144 (Non-member)
nerve at Calgary’s only public accessed 10m diving For dates, times and to register, jump to
tower! talismancentre.com

Running The Aquatic Way


Please note: Times available for Lane Swimming, A deep water workout that will pump up your
Family Swimming and Open Diving are subject to heart rate, improve muscle strength, and enhance
change and cancellation. Please check the DAILY your running form. This tethered running workout
SCHEDULES @ www.talismancentre.com for eliminates the risk that accompanies repetitive
impact from land-based running.
the latest updates on space availability before you 8 classes $40 (Member) $48 (Non-member)
come down. For dates, times and to register, jump to
talismancentre.com

10 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Spring 2008 GO online at www.talismancentre.com • 403-233-8393 11
Certification Courses
April – June 2008
Lifeguard Certification National Lifeguard Service/Aquatic Emergency
Care (SFA)
Become a lifesaving expert in this exciting final
Bronze Medallion
stage of lifeguard certification! Develop technical,
Prepare to save a life in the first stage of lifeguard
physical and judgment skills with a focus on
certification! You will learn basic knowledge
drowning prevention and emergency procedures.
of water rescue, scene assessment, judgment
Manual and exam fees are included. Prerequisite:
and cardiopulmonary resuscitation. Canadian
Bronze Cross.
Lifesaving Manual and exam fees are included.
$240
$116 (Member) $130 (Non-member)
For dates, times and to register, jump to
For dates, times and to register, jump to
talismancentre.com
talismancentre.com

NLS Recertification
Bronze Cross
Keep your lifesaving skills current and maintain
Acquire critical lifesaving skills in the second
an active certification at the NLS level. Prerequisite:
stage of lifeguard certification! Study aquatic
Valid CPR-C within one year.
safety supervision, water rescue and emergency
$40
procedures while developing your skills of
For dates, times and to register, jump to
judgment, teamwork and rescue equipment.
talismancentre.com
Exam fees are included. Prerequisite: Bronze
Medallion.
$92 (Member) $100 (Non-member)
For dates, times and to register, jump to
talismancentre.com

12 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Red Cross
Water Safety Instructor
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!
$220
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

National Coaching Certification


(NCCP)
Talisman Centre is the host facility.
NCCP Introduction to Competition: Part A
Ages 16 years plus
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
Competitive Springboard
NCCP Introduction to Competition: Part B & Platform Diving
Ages 16 years plus
Pre-requisite: NCCP Part A is strongly recommended. www.divecalgary.ca
$80 403.264.3483
For dates, times and to register, jump to talismancentre.com
Proud to call Talisman Centre home!
Swimming Skills Coach
Ages 16 years plus
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

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 13


EMPLOYEE PROFILE

Stacey Boyer Stacey Boyer has been working at Talisman Centre for almost four
years as one of our dedicated customer service representatives.
by fraser tingle During that time, this former dance instructor has become one of
the few Canadians to participate in the Women’s Tri-Fitness World
Competition, and she’s planning to return next year.

Photo courtesy of Ed Johnston

H
er specialty is the obstacle course, which everything, it wasn’t like training. I mean, it was hard, but
starts with a ten-foot wall that participants you don’t even think that you’re exercising. I’d love to bring
need to climb over via a single rope, followed that back to kids, too. Just make it fun instead of a chore.
by a tire-run, about twenty inclining and declining That’s my main reason for getting into fitness competitions.”
monkey-bars, a balance beam, a fifteen-foot cargo She’s been doing this sort of thing for years, but got
net, a flip, a jump, three hurdles, a steeple jump, and serious about the sport in 2004 when she participated in a
then the course ends with a dive over a five-foot pole. competition and finished the course in third place. This past
And remember that participants need to do all this as summer she was part of the biggest event in her sport, a
fast as possible. World Competition held in Las Vegas, Nevada.
The reason Boyer wanted to pursue this sport in Boyer had the support of her friends and family in Las
the first place goes all the way back to her childhood, Vegas, which meant a lot to her. “My whole family went,
at fitness days in elementary school. “I’d do all those my sister, my aunt, my cousin, they all came with me. I
fitness stations,” Boyer remembers, “and it was just don’t think they realized how much I had to train for it, the
so fun. So when I was practicing monkey bars and dedication.” Although she didn’t make it to the top spot in

14 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Vegas, Boyer feels that her experience there stands as her
greatest achievement in the sport. She’s planning on going
down again for next year’s event, and hopes to have an
even better showing than this year.
Since many of the features that comprise the
obstacle course are not found at Talisman Centre itself,
Stacey mainly works on skills that will serve her well in
competition, like weight and endurance training. “We do a
lot of sprinting; that really helps,” says Boyer, “and a lot of
conditioning.” Although Boyer will occasionally create an
ersatz obstacle course out of playground equipment, she
completes most of her training here at Talisman Centre.
She works out between five and six times per week,
depending on how soon her next competition is. Through
a personal trainer at Talisman Centre, she has been able
to reach her physical limit, and then push past it, creating
a new limit, always getting faster, stronger, and with
increased endurance. “I always find out something about
myself during the training before a competition,” says
Boyer, “It’s pushing myself to a level I never thought I
could, and knowing that I can do stuff like that; that’s what
I love about it.” She also finds camaraderie in her fellow
competitors, who are surprisingly friendly and supportive
of one another. “You just build the best relationships, going
through all that stuff with them.”
So in July of 2008, you’ll find Boyer back in Las Vegas,
taking another shot in the World Competition. “I want to
make top twenty,” she says before admitting, “Well, I want
to make top ten.” But in the end, Boyer says she “just really
wants to do good for Canada.” In fact, only a few Canadian
women, including Boyer, participated at the 2007 Vegas
competition, but Boyer plans on bringing a some of her
Talisman Centre colleagues with her next year.
Boyer draws inspiration from the memory of her
late grandfather, a member of the Army’s legendary
Devil’s Brigade. “He was my main focus. He’d tell me
about his training, and how crazy it was, so anytime it
would get crazy I would just talk to him about it.” After
her grandfather passed away last year, Boyer says she is
comforted by the knowledge that he watches over her as
she continues to find success in her sport and training.
Boyer’s advice: “When times are the hardest, keep
going, because it’s definitely worth it in the end.”

Photo courtesy of Ed Johnston

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 15


Badminton, Dance, Gymnastics
& Group Training
Spring Programs April – June 2008
Badminton Select Badminton
Ages 12 to 17 years

Badminton for Kids Want to train like the best? This program will
Ages 7 to 9 years and 10 to12 years further develop your skills with shot and stroke
Learn the basic skills, techniques, and rules of practice, conditioning techniques, tactics and
badminton! Emphasis will be on fun, participation, strategy awareness, and high intensity games.
etiquette, and hand/eye coordination. Participants Take your game to the next level to compete on
will be divided up based on age and skill level. your school team and in regional tournaments.
Member Non-member Prerequisite: solid basic badminton skills (a trial class
$38 / 6 classes $48 / 6 classes may be required)
For dates, times and to register, jump to Member Non-member
talismancentre.com $307 / 24 classes $384 / 24 classes
For dates, times and to register, jump to
Junior Badminton Development talismancentre.com
Ages 11 to 17 years
Enhance your badminton skills with technical Adult Badminton Skills, Drills & Games
instruction, strategy awareness, and lots of Ages 17 years +
fun games with our certified and experienced Improve your game through a combination of
coaches. skill and strategy development from our certified
Member Non-member coaches along with fun and challenging games.
$106 / 12 classes $132 / 12 classes Member Non-member
For dates, times and to register, jump to $144 / 12 classes $180 / 12 classes
talismancentre.com 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
$192 / 12 classes $240 / 12 classes
For dates, times and to register, jump to
talismancentre.com

Junior Badminton Ladder
Ages 11 to 17 years
Pre-Competitive and Competitive
Interested in playing badminton games against
players of similar ability? Move up, or down in a
Programs for ages 5 and up
ladder format based on previous weeks results. 403-277-3385
Member Non-member
$100 / 12 classes $120 / 12 classes www.chinookrg.com
For dates, times and to register, jump to
talismancentre.com

16 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Dance Classes Group Training for Adults

Kids Dance Around Training In Motion
Ages 3 to 4 years Ages 17 years +
Start your children in movement early on in life. Training in Motion has been tailored to ensure
Parents can join their children in an organized you get a great workout with fun, high energy,
intro to basic movement to music. You will learn nontraditional games and training methods. Push
about body awareness through active movement yourself to your limits with agility drills and full
patterns and music. body strengthening exercises.
Member Non-member Note: Tuesday and Thursday night classes are
$108 / 9 classes $130 / 9 classes strength only.
For dates, times and to register, jump to Member Non-member
talismancentre.com $90 / 6 classes $108 / 6 classes
$105 / 7 classes $126 / 7 classes
Adult Dance Combos For dates, times and to register, jump to
Ages 17 years + talismancentre.com
Get your two left feet moving and know what
you are doing in the clubs! You’ll be introduced Bridzella Boot Camp
to Hip-Hop, Funk, Street Jazz & Breakin’, while Ages 17 years +
breakin’ a sweat. Is your wedding in three months and you need
Member Non-member to fit into your wedding dress? Here is a great
$140 / 10 classes $168 / 10 classes and fun way to do it safely and healthily. Work on
For dates, times and to register, jump to building and toning the upper body and leaning
talismancentre.com out the lower body so you look perfect in your
dress on your day! Great for brides, bridesmaids
Ballet Floor Barre and mothers of the bride or groom.
Incorporate ballet movements into your workout. Member Non-member
Use techniques from low impact activities such as $210 / 14 classes $252 / 14 classes
Yoga, Pilates and Floor Bare to help build strong, For dates, times and to register, jump to
lean muscles. talismancentre.com
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.
Member Non-member
$96 / 12 classes $120 / 12 classes
For dates, times and to register, jump to
talismancentre.com

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 17


New & Expecting Mothers, Life Coaching
Pilates Spring Programs April – June 2008
New & Expecting Mothers Infant Massage
Touch and soothe your baby! An expert instructor
will teach you massage techniques that will benefit
Fitness for Two Pre - Natal Aquatic your child. You’ll practice with your own baby (up
This low impact pool exercise uses the resistance to nine months old).
of the water and your own body to maintain your Member Non-member
physical fitness. Prevent poor postural changes due $70 / 4 classes $84 / 4 classes
to a shifted center of gravity, prevent the onset of For dates, times and to register, jump to
diabetes, and stay strong and toned. talismancentre.com
Member Non-member
$127 / 11 classes $152 / 11 classes Pregnancy Yoga
For dates, times and to register, jump to Relax and breathe moms-to-be! An instructor
talismancentre.com knowledgeable in the physiological changes
you are experiencing will teach breathing and
You & Me Baby Aquatic relaxation techniques to relieve common aches
Working out in the water with your new baby has and pains. Whatever your stage of pregnancy,
never been so great! We provide the floatable you’ll enjoy being energized with feelings of
boats for the babies. Come and work with our lightness, grace and balance!
aquatic instructors in this specialized post natal Member Non-member
fitness class. Suitable for 3 months plus. $80 / 6 classes $96 / 6 classes
Member Non-member For dates, times and to register, jump to
$150 / 13 classes $180 / 13 classes talismancentre.com
For dates, times and to register, jump to
talismancentre.com Post - Natal Yoga
Rediscover your body and mind! An expert
You & Me Baby Gym instructor will reenergize, relax and gently return
Learn safe and fun exercises while holding and your body to its former tone. Bring your sweet
strolling your baby. Enjoy low impact aerobics, baby (under crawling age) for a fun interactive
power walking and strollercize promoting post- workout created especially for new moms, in
delivery recovery and enhancing your energy! partnership with the Calgary Health Region.
Suitable for 3 months plus. Member Non-member
Member Non-member $80 / 6 classes $96 / 6 classes
$150 / 13 classes $180 / 13 classes For dates, times and to register, jump to
For dates, times and to register, jump to talismancentre.com
talismancentre.com

M.O.M. (Makeovers of Moms) Life Coaching
For mommies with goals! M.O.M. is designed for
new moms that are eight months or more post- Life Coaching
pregnancy. Drop your baby off at child care and Meet with your Life Coach whenever you need
have a fabulous time getting fit again! them the most to help you reach your full
Member Non-member potential in life!
$88 / 12 classes $121 / 12 classes Member Non-member
For dates, times and to register, jump to $156 / 4 sessions $196 / 4 sessions
talismancentre.com $290 / 8 sessions $364 / 8 sessions

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 / session $28 / session

18 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Childcare Services
For children 3 months and up to 9 years
Your child can enjoy expert care at Talisman Centre for up to three
Pilates 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
Pilates Mat Class Level 1
Ages 17 years plus for your baby, as well as a nut-free snack and drink for your child.
Strengthen your core, align your posture and HOURS
allow your body to become more defined Monday-Friday 8:45 AM - 3 PM
through Pilates! Beginners will master basics Saturday & Sunday 10 AM - 2 PM
while improving flexibility and muscle tone. CLOSED ON STATUTORY HOLIDAYS
Member Non-member
RATES
$143 / 11 classes $172 / 11 classes
Infants (3 - 12 months)
For dates, times and to register, jump to
talismancentre.com $5/hour (Member) $6/hour (Non-member)
$47/10 hrs (Member) $56/10 hrs (Non-member)
Pilates Mat Class Level 2 $138/30 hrs (Member) $165/30 hrs (Non-member)
Ages 17 years plus Note: Maximum stay of 2 hours per visit
You will build on progressions in this intense Children (1-9 yrs)
intermediate class and move on to more $4.75/hr (Member) $5.75/hr (Non-member)
complex exercises that activate your core $41/10 hrs (Member) $49/10 hrs (Non-member)
and build long, lean muscles. $121/30 hrs (Member) $145/30 hrs (Non-member)
Member Non-member Note: Maximum stay of 3 hours per visit
$143 / 11 classes $172 / 11 classes
For dates, times and to register, jump to
Child’s First Visit (3 months-35 months)
talismancentre.com
A 20 minute trial period for your child’s first visit!
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.
Private Pilates Sessions
Ages 17 years plus

1 person
Member Non-member
Preschool Program
1 session $40 $50 Our unique preschool program develops your child’s social,
4 sessions $144 $180
10 sessions $320 $400 intellectual, physical and emotional skills through hands-on
2 people
activities in all areas of our spacious centre. While our creative
1 session $28 $35 team of Early Childhood Education Specialists guide your
4 sessions $104 $130 child to learn through play, you can enjoy all the sport and
10 sessions $240 $300 wellness benefits of Talisman Centre!
3 people 3 Y $100 / month (Member)
1 session $20 $25 $120 / month (Non-member)
4 sessions $72 $90 4 Y $120 / month (Member)
10 sessions $160 $200 $150 / month (Non-member)
For more information, including upcoming registration
dates, visit www.talismancentre.com

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 19


Kids Get Active in Youth Sport Camps
Provide your child with an active experience they won’t soon forget!

O
“ ur camps provide your kids with an opportunity to All of Talisman Centre’s camp instructors are University
have fun while learning about sport and wellness or College students, or graduates of Kinesiology or
in a dynamic environment,” says Jenn Barnes, Education programs. They all have strong backgrounds
Active Learning Coordinator at Talisman Centre. “We offer and experience in teaching and/or coaching, and must
gymnastics, volleyball, track, dance, swimming, aquatic complete a week-long training session and orientation
activities, and much more!” Talisman Centre is centrally prior to instructing at our camps. We take great pride
located and very convenient for parents who work in in hiring the best possible leaders, and we draw from
or around downtown. We are easily accessible by car, a great pool of athletes and other active young adults.
C-Train, bike paths, and more. We offer free parking to our “Our excellent instructor/participant ratios allow your
guests and all members receive 20% off all Sport Camps. child to get the most out of their experience,” says Barnes.
“All our camps encourage kids to acquire and improve
“It’s never too early to start your kids in sports,” says
sport-specific skills, such as building endurance, speed
Barnes. “Our camps are safe, fun and they open doors to
and strength.”
new activities, interests, skills and friendships.” Talisman
Centre camps offer an excellent introduction to both Children who attend our camps have the opportunity to
individual and team sports, and are designed to support progress through our Long Term Athlete Development
your children in developing self-confidence and a healthy (LTAD) model, a program that fosters athletic
lifestyle. Most camps begin at 8:30 am and end at development and hones in on individual skills and is
4:30 pm, and half-day preschool camps are also available. adapted to the developmental level of your child. Not
Complimentary pre and post-camp care is offered daily only does the LTAD model set the stage for a life of healthy
from 7:30-8:30 am and 4:30-5:30 pm. Lunch options are physical activity, but it also provides children and parents
available for full-day camps and all participants receive with an opportunity to recognize specific abilities that
our annual Talisman Centre Sport Camp T-shirt. can be further developed, potentially allowing children

20 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


School Programs
a chance to pursue athletics at a competitive level. If you Talisman Centre’s school programs provide
would like more information about Long Term Athletic students of all abilities the opportunity to
Development and what it means to you and your children,
participate in aquatic, athletic, wellness and
please visit www.ltad.ca.
nutritional activities in an inclusive environment.
Upcoming Summer Camps Structured lessons and Jamboree Days provide
Available for Online Registration in early May! students with new experiences that emphasize
fun, participation and success in a safe
FitKids offers an early start for kids 4 to 6 years old to
participate in activities for fitness and basic movement,
environment.
including swimming, gymnastics and dance. This camp Allow us to fully customize daily
keeps your child active and entertained for half-a-day
with cooperative games and activities.
physical activity for your school at
our facility or yours!
Sport Enthusiasts experience new sports and activities
and learn a variety of new skills in this high-energy ✔  Daily or weekly physical activity programs
camp. Sports include badminton, basketball, volleyball, available
swimming, track, and many others. ✔  Sign up for single programs or full days of
Athletic Adventurers is a camp for active youth. The activity
emphasis is on learning the basic skills and strategies in ✔  Programs are per hour/ per student and based
a variety of sports such as badminton, basketball, soccer on 20 participants
and volleyball. ✔  Lunch option available
You can also look forward to the following additional
camps offered this summer: For current School Program Pricing, Lunch
• Girls Sport Experience (8-14 years) Options and Procedures contact the
• Girls Wellness Experience (8-14 years) Sport & School Program Coordinator
• Outdoor Explore (10-14 years) T: 403-355-1276 F : 403-262-1001
• Badminton (11-17 years) jmireau@talismancentre.com
• Basketball (8-12 and 12-16 years)
• Dance (8-14 years)
• Dive (8-16 years)
• Martial Arts (8-15 years)
• Soccer (8-12 and 12-16 years)
• Volleyball (12-18 years)

We are also very excited to


present the following NEW
Camps this summer:
• Leadership (12-16 years)
• Gymnastics (3-5 years)
• Field Sports (10-14 years)

Check our website for Teachers Convention and


Spring Break Camp details.

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 21


Kickboxing, Running, Volleyball & Triathlon
Spring Programs April – June 2008
Kickboxing Running
Teen Kickboxing Interval Run
Ages 13 to 17 years Ages 17 years plus
This intense martial arts program is specifically Build your speed and your cardiovascular capacity
designed for teenagers! Have fun while building in high intensity workouts. Expert instructors will
power, agility, and overall fitness through help you improve your run time with maximum
punching, blocking, kicking and self-defense. capacity, anaerobic threshold, and sprint race
Member Non-member training.
$97 / 12 classes $120 / 12 classes Member Non-member
For dates, times and to register, jump to $96 / 12 classes $120 / 12 classes
talismancentre.com For dates, times and to register, jump to
talismancentre.com
Kickboxing Basics
Ages 17 years + Volleyball
Want an intense and fun workout to let off some
steam? Learn the basic skills of kickboxing from

Volleyball for Kids
our expert coaches in this class geared specifically
Ages 10 to 13 years
for beginners.
An introductory course to learn the basic skills
Member Non-member
and strategy of volleyball. Emphasis will be on
$125 / 12 classes $156 / 12 classes
hand/eye coordination, agility, and team work.
For dates, times and to register, jump to
This program is for players wanting to get started
talismancentre.com
in the sport.
Member Non-member
Kickboxing Plus
$96 / 12 classes $120 / 12 classes
Ages 17 years +
For dates, times and to register, jump to
Kick and punch your way to better fitness and
talismancentre.com
stamina! Geared toward the intermediate level

and beginners who have a background in the
Junior Volleyball Development
basic skills. Prerequisite: Kickboxing Basics or
Ages 12 to 16 years
previous kickboxing experience.
Participants will enhance their key skills of serving,
Member Non-member
passing, blocking and hitting. This program is
$156 / 12 classes $195 / 12 classes
geared toward players who understand the basic
For dates, times and to register, jump to
skills and want to improve their game to excel on
talismancentre.com
their school or club team.

Member Non-member
Kickboxing Cardio
$120 / 12 classes $150 / 12 classes
Ages 17 years +
For dates, times and to register, jump to
This is an intense high energy workout for
those who want to kick and punch their way to talismancentre.com
improved fitness and stamina.
Member Non-member
$124 / 12 classes $156 / 12 classes
For dates, times and to register, jump to
talismancentre.com

22 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Talisman Centre

TRI CLUB!
Triathlon Whether you are training for a local or national event,

Talisman Centre’s Triathlon Club can provide you with the
I Can Triathlon for Kids
support you need to achieve your goals. Our customized
Ages 8 to 12 years
approach allows members to build individual training
A great introduction to the sport of
schedules by choosing from a variety of course selections
triathlon! The focus is on individual
for each session. All of the training courses are facilitated
accomplishment and having fun.
by our specialized coaching team. Members can also
Our coaching staff will provide you
choose to attend social events and seminars associated
encouragement and feedback to help
with the club. Seminars include goal setting, nutrition,
you develop the fundamentals of
sport psychology and more.
swimming, cycling and running.
Member Non-member
A non-refundable annual membership fee of $250 will
$132 / 10 classes $165 / 10 classes
provide you with the benefits associated with the club.
For dates, times and to register, jump to
This fee will entitle you to the following:
talismancentre.com
• Exclusive registration to Triathlon Club Courses

• Talisman Centre Triathlon Club uniform
Junior Triathlon Development
• Workshop seminars & clinics
Ages 12 to 17 years
• Club Socials & Team Events
Athletes can improve all aspects of their
• Talisman Centre facility membership
performance with technical coaching,
endurance training and transition
Triathlon Club members are required to register for two
instruction.
or more courses per session to activate their membership.
Member Non-member
Triathletes can re-customize their training schedules by
$176 / 10 classes $220 / 10 classes
registering for courses every session. Monthly payment
For dates, times and to register, jump to
plans are available for course registration fees.
talismancentre.com

Triathlon Club Sessions:
Triathlon Swim
• Spring: Mar 31 2008 to Jun 29 2008 (Register by Mar 15)
Ages 17 years plus
• Summer: Jun 30 2008 to Sep 28 2008 (Register by Jun 15)
Improve your swim times through
• Fall: Sep 29 2008 to Dec 19 2008 (Register by Sep 15)
interval training sessions. Workouts
focus on freestyle training for efficiency,
endurance and speed. Our coaching Spring Session Courses: For more information or
staff will assist in technique refinement to register for the club
Tri Club Swim contact:
to maximize efficiency and help you M: $88 / 11 classes
achieve your triathlon swimming goals. Tu: $100 / 13 classes ETS Coordinator
Member Non-member W: $100 / 13 classes 403-355-1259
$96 / 12 classes $120 / 12 classes Th: $100 /13 classes jvandyk@talismancentre.com
For dates, times and to register, jump to Fr: $100 / 13 classes Sport & School Program
talismancentre.com
Coordinator
Tri Club Group Ride
403-355-1276
Sa: $160 / 8 classes
jmireau@talismancentre.com

Tri Club Run & Swim
Tu: $155 / 13 classes
Th: $155 / 13 classes
Tri Club Group Brick
W: $135 / 9 classes

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 23


“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
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 6 months


$945 $1590

Program Design
12 weeks ✔
24 weeks ✔

Testing
Body Composition Analysis 2 3
One of the following:
cycling lactate OR running lactate testing 2 3

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 & Cyclops spin bikes ✔ ✔

24 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Customized 12 Week ETS Program Design ETS Triathlon Test
Member $297 Non-member $330 This test package combines the cycling
Add Nutrition & Testing Sessions: $480 and running test services to give triathletes
the information they need to improve race
Customized 24 Week ETS Program Design performances.
Member $513 Non-member $570 4 sessions
Add Nutrition & Testing Sessions: $810 $216 (Member) $240 (Non-member)

Individual ETS Training Sessions ETS Base Building


Individual training geared to athletes wanting Continue to develop your aerobic base, pedal
private sessions with a coach to work on specific mechanics, cycling-specific strength and lactate
aspects of their sport. Athletes can choose threshold as well as VO2max and anaerobic
to work on the technical aspects of weight capacity in a progressive manner leading into
training, improving pedaling mechanics using the cycling season. Individualized power training
the Computrainer Spin Scan function, improve zones and a power profile will be developed for
running mechanics, increase flexibility or perform each participant to provide more accurate and
interval training under the watchful eye of your focused training.
coach in our Athletic Training Zone. 4 sessions
4 sessions Member $70 Non-member $84
$219 (Member) $244 (Non-member)
8 sessions ETS Advanced Base Building
$425 (Member) $472 (Non-member) Continue to build upon the Fall base building
12 sessions programs with this challenging 2-hour workout
$615 (Member) $684 (Non-member) designed to increase your overall cycling abilities.
A perfect training program for long distance
ETS Lactate Testing (Cycling or Running) cycling and triathlon events.
Blood lactate testing is an advanced method of Member $93 Non-member $111
assessing and monitoring your body’s responses For dates, times and to register, jump to
to training. Measuring your blood lactate can help talismancentre.com
determine the type of training an athlete should
focus on. The results of the lactate test are used to
create power and run specific training paces and
heart rate zones to maximize an athlete’s training
program.
$130 (Member) $145 (Non-member)

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 25


Quick Workout? No Problem
Fitness Testing @ by jeff osadec MKin (candidate), CSCS
Talisman Centre
Even as a strength coach who spends all day at the gym, I find there are
Talisman Centre is formally days when I have only a short window in which to fit a full workout. It is
recognized as an Accredited possible, however, and can be seriously effective. There are three main
Fitness Appraisal Centre (AFAC)
by the Canadian Society of problems when people wish to get in a workout in an otherwise busy day.
Exercise Physiology (CSEP). Number One: People think, “I don’t have long, I’ll just do cardio.”
All Talisman Centre fitness Number Two: When the person wants to do weights, they spend
appraisers are fully certified
by CSEP ensuring that our their limited time on isolation movements like bicep curls and
participants receive the most deltoid raises.
accurate results and information. Number Three: They try to do too much. Unless your goal is
competing in a body building competition, gone are the days of the
Serious about changing your body part split routines.
body composition? The trick to getting in a killer workout while effectively using what little
Advanced Body Composition time you have, is compound movements and anaerobic intervals. When
Analysis someone says you cannot have it all, I am here to tell you that you can.
This test uses 13 skin fold sites Complete the following workout in order three times a week, for two or
and 6 girth measurements to
assess both your body fat and three weeks. Make sure you take a day off to rest between consecutive
muscle mass. workouts. Time your workouts and make a note of your speed. At your
$38/test (Member) next workout, try to beat your previous time.
$97/3 tests (Member) • Thrusters – 8 reps Note: Choose a
$42/test (Non-member)
• Swiss Ball Hamstring Curls – 8 Reps weight for the
$107/3 tests (Non-member) Thrusters that
• Modified Pull-ups – 8 Reps
Canadian Physical Activity, • Mountain Climber Crunch – 8 reps will enable you
Fitness & Lifestyle Appraisal • Row 400 meters OR Run 400 meters of track to complete all
(CPAFLA) • Thrusters – 10 reps the repetitions
Get the facts on your fitness in • Swiss Ball Hamstring Curls – 10 Reps without losing
an hour-long test administered
• Modified Pull-ups – 10 Reps your technique
by a Certified Fitness Consultant or changing the
(CFC). Once the test is complete • Mountain Climber Crunch – 10 reps
and your results analyzed, you • Row 600 meters OR Run 600 meters of track weight.
and your CFC meet to discuss • Thrusters – 12 reps
For more
your goals and how to achieve • Swiss Ball Hamstring Curls – 12 Reps
them. Test includes blood details about
• Modified Pull-ups – 12 Reps
pressure, body composition, this workout,
• Mountain Climber Crunch – 12 reps
sub-maximal aerobic step test, contact the
• Row 800 meters OR Run 800 meters of track
muscular endurance, strength Athletic
and flexibility. • Thrusters – 10 reps
Performance
$107 / 2.5 hours (Member) • Swiss Ball Hamstring Curls – 10 Reps
Enhancement
$119 / 2.5 hours (Non-member) • Modified Pull-ups – 10 Reps
Coordinator,
• Mountain Climber Crunch – 10 reps
For more details, please contact 403-355-1247
• Row 600 meters OR Run 600 meters of track
the Wellness Services Coordinator, • Thrusters – 8 reps
403-355-1260.
• Swiss Ball Hamstring Curls – 8 Reps
• Modified Pull-ups – 8 Reps
• Mountain Climber Crunch – 8 reps
• Row 400 meters OR Run 400 meters of track

26 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Thrusters . . .

Hamstring Curls . . .

Modified Pull-ups . . .

Mountain Climber Crunch . . .

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 27


Gone are the days when just working out was enough to make it to the next level of
sporting performance. Over the past two decades sports science has significantly advanced
the training practices of every sport, allowing athletes to reach new levels of performance
once thought impossible. With the talent pool of quality athletes increasing, systematic
year-round training is integral to success.

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.

The name of the game is achieving results! With the Talisman Centre’s Athletic
Performance Enhancement team, we guarantee just that. If you are an athlete of any
age or ability, dedicated and committed to achieving your personal best, or a coach that
wants to provide your team with a distinct competitive advantage, then the Talisman
Centre’s Athletic Performance Enhancement is perfect for you. The Athletic Performance
Enhancement department doesn’t want to make everyone a better athlete; we want to
make you a better athlete.

3 month Comprehensive Package $1750 6 month Comprehensive Package $3000


Package Includes: Package Includes:
• Specific performance-based tests that measure • Specific performance-based tests that measure
key physiological characteristics of the athlete key physiological characteristics of the athlete
to determine specific training intensities and to determine specific training intensities and
volume volume
• Sport-specific programs that are designed • Sport-specific programs that are designed
around the athlete’s current level of around the athlete’s current level of
conditioning and goals to achieve peak conditioning and goals to achieve peak
performance performance
• Access to the Athletic Training Zone which • Access to the Athletic Training Zone which
includes CycleOps computerized spin bikes and includes CycleOps computerized spin bikes and
lifting platforms. lifting platforms.
• Continual support from your coach • Continual support from your coach
• 2 training sessions per week with a coach • 2 training sessions per week with a coach
• 12 week program design • 24 week program design
• Pre and post-performance testing • Pre/mid/post-performance testing
• Pre and post-Advanced Body Composition • Pre/mid/post-Advanced Body Composition
testing testing
• 1 one-on-one consultation with a dietician • 4 one-on-one consultations with a dietician

28 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


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)
All rates are per person. Expires after one year.

Team Training
Minimum 5 Athletes- Maximum 20 Athletes
Our Strength and Conditioning Coaches provide
Summer Hockey Training
customized programs for the entire team, including
• Agility • The most COMPLETE hockey
• Speed dryland training in the city
• Strength • Increase hockey specific strength,
• Conditioning power and quickness
• Instruction and expert coaching on maintaining • 1 on 1 or small group training
conditioning levels throughout the year (max 4 per group)
• Post workout recovery nutrition
Individual Athletic Training
Based on your specific needs as a player, our
after each session
coaches will work with you one on one to produce Programs are available in 4, 8, 12,
results. Preliminary testing will reveal any
weaknesses that will be addressed prior to training.
or 16 weeks.
Included in the 20 session packages are a one-on- Please contact the APE Coordinator
one consultation with our dietician. at 403-355-1247 for more details.
Member Non-member
8 sessions $484 $536
12 sessions $702 $780
20 sessions $1155 $1260

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.
$68 (Member) $75 (Non-member)

For more details, please contact the


Athletic Performance Enhancement Coordinator,
403-355-1247

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 29


Why Hire a Personal Trainer? by sara schwarz BA Comm

“In 2008 I want to lose weight, improve my health, build muscle, tone up…”

T
alisman Centre’s Personal Fitness Trainers help tricky. Trainers hold you accountable. They are the perfect
people just like you achieve these goals every day. reason to show up at the gym. They push you beyond your
They create specifically tailored programs to help comfort level and tell you when to take a rest. Essentially
you on your journey. With a little hard work from you, they are the voice of your body, letting you know when
your resolutions can become reality. All of our trainers to let up, and when to give a little extra. Trainers provide
have Bachelor Degrees in Kinesiology, and several also guidance and education while tracking your progress so
have Masters Degrees in related fields. They have strong you can celebrate your results.
backgrounds and extensive experience in health and One of the top reasons why people benefit from
fitness, and are certified in CPR and First Aid. personal trainers is that one’s motivation often dwindles
Talisman Centre trainers are health professionals. when boredom kicks in. Personal trainers can spice up
They can help if you suffer from any chronic health any program in order to keep you inspired. They help
condition, injuries, or have specific goals, such as running you break through “exercise plateaus”. If you’ve been in
your first half marathon. “Our trainers have the experience the same shape for several years, and are stuck in a rut,
to build programs for success and know how to motivate,” hire a Personal Trainer. You’ll get a jump-start on your
says Tania White, Wellness Services Coordinator at fitness and won’t believe the results you can achieve.
Talisman Centre. If you are an athlete, Talisman Centre Each session lasts for one hour. Day one is dedicated to
has specific trainers to help you improve your game assessing your fitness level. Your trainer takes you through
and sharpen your skills. As a high-performance training a series of exercises, records your health and exercise
facility, our coaches work with numerous athletes to background and helps you define your goals. With this
provide cutting-edge training techniques specific to your information, your trainer creates a program just for you.
sport. Performance Enhancement coaches can improve “At Talisman Centre, we recognize that everyone’s
strength, endurance, agility and mental focus. goals are different,” says White, “So we offer one-on-one
Personal Trainers also provide an opportunity to sessions that focus [on] specific, individual goals, and
improve your lifestyle and establish better health now group training that focuses more on the workout itself.”
and in the future. If you are new to exercise, the gym can Group training is great for motivation. Our team helps
be an intimidating place. A personal trainer teaches you your team of friends and family get fit and stay fit! If
everything you need to know and everything you want to you have a group of two to four friends with common
know about the facility, the equipment and how you can fitness goals, whether it’s weight management or
make them work for you. The education you receive from athletic training, our Personal Trainers motivate you
your trainer about your body and how to work out gives while you motivate each other. You will achieve your New
you the knowledge and the confidence to continually Year’s goals together, working in a fun and challenging
improve your fitness level, with or without a personal environment.
trainer. Talisman Centre is currently taking a more holistic
If you want to go to the gym alone or work out at approach to Personal Training, by introducing packages
home, our personal trainers can design programs to make that include Nutrition Counseling. For information on
this possible. Remember that you can always work with these packages, or on Personal Training at Talisman
a trainer for a while, then go off on your own and follow Centre, visit the Customer Service Desk, or call the
up with your trainer later to measure your progress and Wellness Services Coordinator directly at 403-355-1260.
set new goals. If you want to stay on track with a fitness She will match you up with the perfect trainer to help you
program in 2008, a trainer is definitely the way to go. meet your goals and accommodate your schedule.
Everyone has good intentions, but sticking to a program is

30 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Personal Fitness Training
Personal Fitness Training
8 sessions: $484 (Member) $536 (Non-member)
12 sessions: $702 (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.

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

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 substitute 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.
For more information and to book your initial consultation, visit the Customer Service Desk or call the
Wellness Services Coordinator at 403-355-1260.

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 31


NUTRITION

GOAL SETTING 101


Prerequisite: Motivation Co-requisite: Dream to Succeed
by kelly drager BPE, BSc, RD

“We must become the change we want to see.” – Gandhi


Do you often have a difficult time reaching your nutrition goals? Are you unsure of how
to go about setting yourself up for success in the area of nutrition or fitness? There are
five steps that will help guide you when you’re setting your personal nutrition goals.
Step 1: Set the SMART Goal
Too often individuals make general goals like, “I want to eat healthier.” SMART goals provide direction for you and
the health team working for you. “I want to increase my daily vegetable consumption to include five servings a
day and three different colors,” is an example of a SMART goal. Each letter of the SMART acronym outlines the
necessary components for developing a successful goal: Specific, Measurable, Attainable, Realistic, Timely.
Here are some examples of how to put the SMART goal approach into practice:
• Specific: Lose 20 lbs
Measurable: Monitor weight once a week and have measurements taken every 3 weeks
Attainable: Look at eating habits to facilitate safe and effective weight loss and make the necessary changes.
Minimum of 60 minutes of exercise 4 times / week
Realistic: aim for 1-2 lb weight loss / week
Timely: Goal to be attained in 2 ½ - 3 months
• Specific: Improve diet for disease prevention specifically cardiovascular health and cancer
Measurable: waist circumference, blood work, body composition
Attainable: Alter eating practices outlined by a Registered Nutritionist informed on current preventive nutrition
recommendations. Embark on an exercise program to improve fitness level
Realistic: Plan to improve nutrition habits with 1 – 3 changes each week
Timely: Annual check-ups with family doctor

Step 2: Record your current nutrition habits


If you have never documented what you are eating you will not have any idea which areas you are doing well
in, and where you need to improve. This (honest) food record gives a snapshot of your habits and will indicate
macronutrient distribution, nutrient deficiencies, excess nutrient consumption as well as hydration values. We
need to keep track of our nutrition, the same way we track our work-days (on those beautiful, gold-lined pages of
our leather-bound day timers).

32 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Talisman Centre
Step 3: Set yourself up for success with
key players
• Registered Nutritionist / Dietician
Seek out a nutrition health professional that has
the education to help put the science into practice
Nutrition
for you. Ensure the plan is customized to your A step above the rest, Talisman Centre recognizes the
nutrient needs, food preferences, and SMART goal. need for the union of fitness and nutrition to help
• Personal Trainer individuals meet their goals. Everything you need is
If you are planning to include an exercise under one roof! Have our skilled Registered Dietician
component in conjunction with your nutrition work closely with you, your trainer, and your lifestyle to
goals, ensure you have someone who can look at bring forward a customized nutrition plan that will get
your exercise needs and put together a program you results. All Talisman Centre nutrition packages are
suitable for you SMART goal. tailored to the clients’ needs whether you are looking
for sport enhancement, health or weight loss.
Step 4: Track – Designate a nutrition
accountant Nutrition Service 1
• Who is monitoring your progress? $210 (Member) $231 (Non-member)
Many individuals work well in groups and need the Includes initial one-on-one consultation with our
support of others to succeed, while others prefer to Registered Dietician, a customized nutrition menu
check in with an online nutrient analysis program. plan that meets your energy needs and lifestyle
There are many ways to monitor your progress: preferences, and continued support with two
using a registered nutritionist, through email ½ hour-long follow-ups.
correspondence, a palm pilot, day timer, personal
trainer, nutrient analysis software, group meetings, Nutrition Service 2
a family member, friend, doctor, or training group. $330 (Member) $363 (Non-member)
• What is being measured? Includes a 3-day detailed nutrient analysis of your
Select criteria to be measured to ensure you are average intake of carbohydrate, protein, fat, vitamins,
on track to achieve your goal. Your criteria may and mineral amounts and a comparison of your results
include body composition measurements, waist to the ideal values. Our Registered Dietician will interpret
circumference measurements, blood work, fitness these results for you and prepare a customized menu
appraisal, maximum strength testing, lactate plan to meet your daily energy and nutrient needs. You
testing, and / or time trials. also receive three ½ hour-long follow-ups for continued
• How often are you monitoring? support and further development of your nutrition plan.
Determine how often you need to check in. At first
this might be quite often; it might be every day of Something else in mind?
the week. However, as soon as the necessary habits Customized packages are available to further meet your
are formed you might progress to less frequent specific needs. Examples include additional follow-up
monitoring. packages, grocery tours, body composition testing,
group or family sessions, or nutrition and personal
Step 5: Achieve the goal training packages.
Celebrate! Choose something when designing your
goal, and then reward yourself with it. You should For all nutrition inquiries call 403-355-1281 or email
plan rewards at regular intervals throughout the nutrition@talismancentre.com Check our website for
course of achieving your SMART goal. This is a great nutrition hot topics, the product of the month and
way to stay motivated and recognize your successes nutrition challenges.
and hard work.

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 33


Isolating Thigh Muscle Groups
Expanding on Simple Machine Exercises
by dave joseph BSc

L
eg exercises are sometimes a neglected component after your workout, you can tell if one side was doing more
of many workout routines. You may be someone who work than the other if you can feel more soreness on that
focuses primarily on an upper body and abdominal side. You can choose to use isolateral leg extension and leg
workout, only occasionally doing a few sets of squats or curl machines, which will ensure that the muscles in both
leg press. You might believe that running, biking, skiing, limbs are moving against an equal amount of resistance.
basketball, soccer etc. constitute an adequate leg workout. Alternatively, use any extension or curl machine and focus
While participating in these sports helps to condition your on contractions one leg at a time (see photo top right).
legs, there are additional strength training exercises and
Multi-joint Exercises – Hamstrings and Quadriceps
techniques that you can do to isolate muscles in your thighs
to help build muscle mass and strength. You can then use Exercises such as squats, lunges, and the leg press are
that strength to improve your leg work during your next referred to as multi-joint exercises because they involve
cardio workout or game on the court or field. the movement of your limbs at both the knees and hips
(see photo bottom left). All multi-joint exercises involve the
Leg Extensions and Curls – Watch Your Toes coordination of more than one muscle group to achieve the
Leg extensions for your quadriceps and leg curls for your action required. In addition to the gluteal muscle group,
hamstrings are two of the most common exercises done your quadriceps and hamstrings are also prime movers
as part of a leg workout. Besides strengthening your thigh when it comes to lower limb multi-joint exercises. These
muscles, doing these two exercises will help isolate as well exercises involve the extension of both the knee and hip
as balance any weakness between these two opposing joints. Your quadricep muscles contract to extend your
muscle groups. Because these muscles aren’t simple, knees, while your gluteal muscles together with your
individual muscles, the rotation of your thighs in relation to hamstrings work to extend your hips. If you are confused
your hips affects how the resistance is distributed to each about how your hamstrings can flex your knee doing one
component of the quadriceps and especially the hamstring exercise, and extend your hip doing another, consider the
muscle groups. For the purpose of keeping the exercise attachment points of these muscles. The hamstring muscles
basic, you should do extensions and curls with your thighs stretch from your pelvis, to just below the back of your
in a neutral position (no rotation), relative to your hips. You knee, spanning both the hip and knee joints. Therefore,
can tell how much your thighs are rotating by watching
depending on the exercise, your hamstrings will work to
your toes; in a neutral position, your toes will be pointing
achieve a different movement. Your hamstrings will flex
outward slightly (just like when you’re walking) (see photo
your knees when doing leg curls, and they will help to
top left). If your toes point farther outward, your hip joints
are rotated externally, and if your toes point vertical or extend your hips when performing a squatting motion.
inward, your hip joints are rotated internally. Be Creative and Ask for Ideas
Symmetry – Work Both Sides Evenly Multi-joint leg exercises have several variations, and you can
Remember to work your muscles evenly between both be a lot more creative with your leg workouts if you include
legs, with regard to your hip joint angles. Picture a straight them. You can modify your exercises by choosing to use
vertical line between your feet, and ensure that your toes different types of equipment, such as barbell racks, dumbbells,
are pointed at equal and opposite angles. Working both plate weighted machines, or cable machines. You can alter the
sides means movement against an equal resistance for both range of motion of each exercise by changing the resistance;
legs. Many leg extension and leg curl machines only have like doing deep squats with a lighter weight (see photo bottom
one weight stack to be lifted by both legs. Be aware of how right). You can also add a balance component to an exercise,
much resistance is being felt by each leg so that one side such as doing lunges onto a BOSU ball. To change up your
(i.e. your dominant leg) isn’t doing all the work. The day routine ask a Fitness Consultant for creative advice.

34 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Spring 2008 GO online at www.talismancentre.com • 403-233-8393 35
ATHLETE PROFILE

Mark Bomersback’s Dream to Succeed


by shane pizzey MKin, PFLC, CSCS
Many young athletes dream of succeeding in their chosen
sport, but what does it take to achieve those dreams? Raw
talent and natural skill is no longer enough to take you to the
next level of performance. With increased competition and
skill level across all sports, athletes need more than just skill
and ability.

T
here are only 250 games. Mark shares the record of playing three
three consecutive 100 point seasons. For his efforts, Mark was
words named the RBC Financial Group Canadian Junior A Player
that come Of The Year in 2003.
to mind that Without signing a professional contract, Mark
characterize an athlete striving to achieve their dream: played hockey for 4 years at Ferris State University in Big
Determination. Dedication. Passion. Determination Rapids, Michigan. Despite missing half the season with
is a virtue characterized by firmness of purpose and a broken leg, Mark finished his collegiate hockey career
resoluteness. Determined athletes never give up when as an alternate captain and being named the team’s MVP
the odds are against them. Determination is the tool we in 2006-2007. During his sophomore season, Mark dealt
use to overcome temporary failure to prevent that failure with the loss of a close family member to cancer. His
from becoming permanent. Determination is the tool we performance on the ice in spite of this personal setback is
use to produce patience. Determination is the tool we use a testament to his dedication.
to reach our goals, and it’s the tool we use to succeed. Mark earned a Bachelor’s degree in Sport
Dedication is complete and wholehearted fidelity. Management while getting noticed at the professional
Being dedicated involves making sacrifices. It means hockey stage. Determined to pursue his dream, Mark
sacrificing a night out to get a good night’s sleep so signed a contract with the Idaho Steelheads of the
you can recover from training or rest for the next day’s ECHL, where he was the team’s leading scorer through
training session. Dedication means getting up at 5:00 am Christmas, at which point he signed a contract to play
so that you can get your first training session in before with the Dallas Star’s top affiliate, the Iowa Stars. He
work. Dedication is staying after practice to work just a knew that this past summer was crucial to his pursuit
little more on your skills. of a professional hockey career. With that in mind, Mark
Passion is a powerful and compelling emotion. trained at Talisman Centre with the Athletic Performance
Passion enables us to overcome obstacles, both real and Enhancement team. Standing at 5’10” and weighing 190
imagined. You can’t fake passion. British author William pounds, he knew that he needed to get stronger in order
Hazlitt wrote “A strong passion for any object will ensure to thrive in the professional ranks. Mark regularly trained
success, for the desire of the end will point out the twice a day at Talisman Centre, starting as early as 5:30
means.” Without passion for the sport, one’s career will be am, in addition to countless hours on the ice working
very short, if a career is achieved at all. on his skating with instructor Rex Tucker. Bomersback
An example of an athlete who embodies all followed his training to the letter, and when he arrived at
of these qualities is Mark Bomersback. A native of the Iowa Stars’ training camp (a Dallas Stars affiliate), he
Rochester, Alberta, Mark plied his trade in Junior “A” was one of the fittest and fastest players there.
hockey for the Canmore Eagles for 4 years. Despite being Determination, dedication and passion along with
passed over in the NHL draft, Bomersback became the high quality training and nutrition have allowed Mark to
AJHL’s all time leading scorer, registering 396 points in take another step closer toward realizing his dream.

36 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


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.

Book the Sears Nutrition Kitchen


and build trust, reliance and
communication through interactive
team building programs with a twist
of lemon, a pinch of salt and a whole
lot of fun.
Perfect for groups of up to 30 people.

Spring 2008 GO online at www.talismancentre.com • 403-233-8393 37


Lifestyle Exercise
There’s Still Snow Out There! by rob bunka

M
any of us don’t like the cold, but the arrival of you can opt to slide down the path. This turned out to
snow provides us with so many outdoor adven- be one of the highlights, as every time the path cleared
tures that I, for one, am willing to bundle up to we sat on the plastic bags, put our feet up and away
hit the slopes and have a blast. This is why the arrival of we went. It’s a pretty steep climb so you can get some
spring is so fantastic; we still have mountains of snow significant speed on the way down.
but now warmer weather. If you haven’t been out to the Downhill Skiing/ Snowboarding – Being so
mountains yet, get there! There is so much snow this close to the mountains, there is no reason not to learn
season it’s overwhelming. I’ve had the chance to experi- to ski or snowboard. It’s an adrenaline sport. I love the
ence a variety of winter activities that are lots of fun and feeling of speeding down the mountain with fresh snow
an amazing workout. and carving through the run. The only thing I dislike is
Snowshoeing – remember doing this as a kid? how cold it can be throughout the winter. This is why
I do. I had wooden snowshoes that seemed like they were Spring skiing is so fantastic. Last year I ventured to both
the same size as my entire body. Thankfully technology Kimberley Resort in Kimberley, BC and SunPeaks Resort
has caught up and today’s snowshoes are lightweight in Kamloops, BC. I would recommend both. Your average
and fantastic for hiking through the snow. My brother half day ski will burn over 1400 calories and provide you
and his wife were going out one Sunday to do the Chester with some incredible leg workouts. By the end of my run
Lake Trail in Kananaskis Country just south of Canmore. at SunPeaks I wasn’t sure if my legs would even support
We picked up rental snowshoes and poles for dirt cheap me for the last 100 metres to the chair. This was my first
from the University of Calgary Outdoor Recreation Rental experience at SunPeaks and I was blown away with how
Centre. For around $10 for the whole day you can have a large this resort really is. I had always thought of it as a
blast and work up a serious sweat. smaller venue for skiing, but it’s literally the third largest
Upon arrival at the trail head I figured for the most ski resort in Canada with over 3,600 acres of terrain. I
part everything would be flat and we would kind of would recommend getting on the Sunburst Express and
follow some sort of cross country path to get to the end of then skiing off to the left towards the Crystal Chair. Up
the trail. Wrong! The Chester Lake Trail is 4 km one way there the snow is so thick and deep that you can’t even
and is shared by cross country skiers for the first 0.4 km. see the trees. A run from the top of the Crystal Chair may
After that, you basically scale the mountain for 3.5 km. I be as long as 5 miles depending on what level of run you
thought I was in great shape until then. Throughout the head down. On the day we went, there was fog half way
2 hour climb you gain 310 metres of elevation and burn up the mountain so it was difficult to navigate in some of
approximately 1200 calories or more, so make sure you the open spots.
pack a lunch and take a break half way. The elevation Kimberley Ski Resort is significantly smaller than
tends to level off for the last 0.5 km where you come up to SunPeaks, with 1800 acres of terrain, but once you get out
an open plateau close to the top of the mountain where, of the traffic on the front side of the mountain and head
low and behold, you’ll see Chester Lake. over to the Easter Triple Chair there is excellent terrain and
We saw many cross country skiers and even little crowds. We stayed at the Copper Springs Chalets,
downhill skiers at the top of the climb doing some back townhomes at the base of the hill. Ours slept up to 18
country navigation. Be cautious as the snow at the top is people with 2 hot tubs and bbq’s. What are you waiting for?
way deep. In some spots I sank up to my waist in snow
even with snowshoes on! The scenery is breathtaking, For more information check out these websites:
the workout exhausting, the ride down amazing. I would www.skikimberley.com
suggest bringing with you, as we did a couple of garbage www.sunpeaksresort.com
bags or plastic shopping bags so that on the hike down www.tprc.alberta.ca/parks/kananaskis/flashindex.asp

38 Spring 2008 GO online at www.talismancentre.com • 403-233-8393


Spring 2008 GO online at www.talismancentre.com • 403-233-8393 39
Roof Replacement Project FAQs
Whose responsibility is it to replace the roof? What is so special about this new roof?
Talisman Centre is owned by the City of Calgary, and Using state-of-the-art construction techniques and
its maintenance and repairs are therefore the City’s materials, we are going to construct a roof that will
responsibility. The City has determined that the roof has maintain the distinctive look of the current venue, while
come to the end of its intended life expectancy and needs allowing significantly more natural light into the building.
to be replaced. There will be two layers of high-tech fabric stretched over
the two hectares that make up the roof area, each with
Who is paying for the new roof? the ability to allow daylight to shine through. Using a
Talisman Centre is wholly owned by the City of Calgary, special kind of translucent insulation between the layers,
and the financial responsibility for maintenance and Talisman Centre should enjoy much more natural light
repairs belong to the City of Calgary. The roof replacement during the day, while conserving energy at the same time!
is also the financial responsibility of the City of Calgary. The increased natural light should allow Talisman Centre
Talisman Centre is a not-for-profit facility managed on to eliminate the need for thousands of artificial light hours
behalf of the City of Calgary by the Lindsay Park Sports that currently illuminate the facility, while the insulating
Society, just as it has been since it’s grand opening in 1983. properties of the new roof will drastically reduce heating
Talisman Centre is an important part of Calgary’s history and cooling costs.
and will continue to serve Calgarians in the future. More
When will the work on the project begin?
than 200 Olympic, Paralympic and World medalists have
We are in the preliminary planning stages of the roof
trained here, as have countless Calgarians looking to reach
project. Our best estimate is that the replacement will begin
personal wellness goals.
no earlier than 2010, probably in the spring of that year.
Note: Talisman Energy Inc. does not own Talisman Centre.
Rather, Talisman Energy bought the naming rights to How much will the upgraded roof cost to build
the facility in exchange for a $10-million sponsorship, a and install?
decision approved by City Council in 2002. Funds from this Our top priorities in this project are safety, quality, and
sponsorship augment the facility’s staff and operating costs energy efficiency. Naturally, the City of Calgary is trying
with $500,000 each year for 20 years. to be as economical as possible while still keeping our
priorities in mind. A team of engineers is currently
Why does the roof need to be replaced? gathering information so that a detailed estimate can be
There are several reasons why the roof needs to be presented to City Council. To date, City Council has allocated
replaced within the next couple of years. When the roof $13 million towards the project. The City of Calgary
was built in 1983, it had an estimated life expectancy of 20 Department of Recreation and the Talisman Centre will
to 25 years. As Talisman Centre celebrates it’s twenty-fifth present reports on detailed cost estimates to City Council in
anniversary in 2008, we are looking forward to working April 2008. The price of the work is high for several reasons,
with the City of Calgary in making sure the new roof is in including the size of Talisman Centre and the state-of-
place before our thirtieth anniversary. In-depth structural the-art fabric roof material needing to be designed,
analysis has determined that while the outer fabric layer constructed and installed. This is no ordinary roof. We
is in good shape, the inner insulation liner, which is dark explored alternative roof replacement options, including
and dirty, is no longer performing well. Another need is to the installation of different roof materials instead of fabric
improve the energy efficiency of the facility. Technology (including metal, copper and stainless steel), along with
has come a long way in twenty-five years, and we will a traditional roof structure. All of these options were
be able to construct a roof that will be considerably estimated to cost more than the preferred plan and, in
more energy efficient and better for the environment. At addition, would take substantially more time to complete.
the same time, we may be able to replace many of the Find out more about upcoming facility enhancements at
mechanical systems that are also less efficient. www.talismancentre.com

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