It's Where Belong!: Kickboxing Master! Memberships WINTER 2008 Programs & Services

Issue 4 • Winter 2008 • www.talismancentre.com • 233.
8393
KICKBOXING MASTER!
Darren Robson
MEMBERSHIPS
Calgary’s BEST Value!
Included in this edition
WINTER 2008
PROGRAMS &
For a complete listing of SERVICES
current opportunities, visit New Dance,
Join Our Team at Gymnastics &
www.talismancentre.com Swimming Programs
It’s where YOU belong! ATHLETE PROFILE

403-233-8393 www.talismancentre.com
2225 Macleod Trail South, Calgary, Alberta T2G 5B6 Micaela Widmer & Emily Malcolm
In this issue . . . OUR
About Talisman Centre 3
President’s Message
Community Investment
3
3
Customer Service
Our Sponsors
Breathe Apparel Fall Fashions
3
4
Commitment to You
Talisman Centre Memberships 5 Serving our customers is always our top priority. Our
Staff Profile – Willie Derban 6 competitive advantage lies in our ability as a team to provide a
Children & Youth Aquatics – Winter Programs 6
Ducklings /Dinos / Dolphins /
unique customer experience by taking pride and ownership in
Sears I Can Swim Stages 1 -4 / Private Lessons doing what it takes to exceed customer expectations.
Adult Aquatics – Winter Programs 7
Aquatics For Life / Aquatics For Fitness /
Gentle Aqua / Running the Aquatic Way Explore our website!
Masters Swim Club
Swimming Lane Etiquette 7 www.talismancentre.com
Sears I Can Swim Teacher Course 8
Water Safety Instructor Courses 8
Lifeguard Certification Courses 9
National Coaching Certification Courses 9
Member Profile – Dick Degner 9
Long Term Athlete Development 10
Badminton, Dance, Gymnastics and
Group Training – Winter Programs for
Children, Youth & Adults 11
Youth Sport Camps 12
School Programs 12
Athlete Profile – Darren Robson 13
Kickboxing – Winter Programs 13
Staff Profiles – Micaela Widmer & Emily Malcom 14
APE – Winter Programs 15
Staff Profile – Jack VanDyk 16
ETS – Winter Programs 17
Tips on Upper Back Exercises 18
Personal Fitness 19
Ski & Snowboard, Running, Triathlon &
Volleyball – Winter Programs 19
Wellness Self-Care 20
New & Expecting Mothers, Pilates &
Life Coaching – Winter Programs 21
Childcare / Preschool Programs 22
Nutrition Programs 22
Nutrition Quiz 23
Catering & Facility Rentals 23
Drop-in Fitness Classes 24
Last Word from the Editor 24
For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

About Talisman Centre MESSAGE FROM THE PRESIDENT
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 opened in 1983,
It’s all about Customer Service your community!
Next Stop Christmas 2007!
Talisman Centre has become one of the most widely visited
multi-sport facilities in North America through its innovative With the support of the Access Advantage Fund, Talisman Centre has been
programming and leading-edge technology. The newly renovated able to establish roots as a collaborative community partner. In addition
to the Fee Assistance Program offered through the City of Calgary, we
and expanded facilities include five gymnasiums, two tracks, more It has been an absolute landmark year for athletes training out of Talisman Centre. Highlights work with the Canadian Tire Jumpstart Foundation for Families, Terry Fox
than 20,000 square feet dedicated to cardio and weight training include Erica Morningstar, a Calgary Patriots Swim Club athlete, capturing three gold medals and one Foundation and other non-profit organizations such as Boys & Girls Club,
and four pools including two 50m pools, dive tank, teaching pool, silver medal at the National Swimming Championships hosted at Talisman Centre (just missing improving the HERA Society, Cops for Kids, Calgary Women’s Emergency Shelter and the
two hot tubs and a steam room. on her current 100m freestyle record!). In the international arena, the Men’s National Water Polo team, Calgary John Howard Society.
who train out of Talisman Centre, picked up bronze at the Pan American Games in Brazil. Blythe Hartley,
Hours two time World Champion and Olympic medalist diver, is on track training hard to achieve her dream of
At Talisman Centre, we believe that the notion of true accessibility
expands to many determinants of health including socioeconomic status,
Monday to Friday 5 am-11 pm Olympic gold at the 2008 Beijing Olympics. Not to be outshone, our own members and employees have education and demographics. As an organization, we are committed to
Saturday 6 am-10 pm competed at all levels and achieved tremendous success. Kickboxing master Darren Robson is the current reducing the barriers to participation for children, youth and families who
Canadian Super Featherweight champion. Camilla Spackman and Wendy Nelson were gold and silver may experience hardship accessing our facilities and programs.
Sunday & Holidays 7 am-10 pm
winners respectively in the Half Ironman Provincial Championships held in Calgary. And there are many
No registered programs or drop-in classes on statutory holidays more unsung heroes that I haven’t mentioned. Hats off to all of you! If you think you have an opportunity to collaborate with us
as community partners give us a call!
Location In a few months we will be entering into 2008 and celebrating our 25th anniversary! For 25 years,
Talisman Centre has been an inspirational place for people of all ages and abilities to achieve their sport
2225 Macleod Trail South and wellness dreams. We thank the readers of Fast Fwd for voting Talisman Centre the 2007 winner of A special thanks to our sponsors who
“Best Fitness Facility” in the city. For us, it is a point of pride that we can offer world class facilities to continue to make Talisman Centre the
Calgary AB T2G 5B6 compete and train in and to enhance personal wellness. We have many exciting things planned to
facility where you belong!
P: (403) 233-8393 celebrate our 25th milestone. Don’t miss out—Talisman Centre is where you want to be in 2008!
F: (403) 262-1001 In our customer feedback survey, you said you wanted us to concentrate on several areas: more
interaction with friendly and helpful employees, cleaner locker rooms and washrooms, additional cardio
Facility Access and weight training equipment, added drop-in classes and more consistent and accurate communication
on the web site, white boards and schedules inside the building. We have really focused our efforts
Your membership or daily admission includes full use of the facility. on improving and enhancing these requests over the past six months. Our employees have a renewed
Your program purchase entitles you to access the facility 30 minutes commitment to making Talisman Centre the ultimate place to belong. Would you refer family, a friend,
prior to the program only for the days and times of your classes/ a co-worker to become a member? Is your company a corporate member? We want to earn your loyalty
sessions. so expect us to continue working hard to keep it. I hope that you have seen advancements and successes
Children’s programs do not include parents’ use of the facility. A with your sport and wellness goals over the year and that you will continue to make Talisman Centre your
separate admission fee must be paid. Present your pass or program facility of choice.
card at the customer service desk for entry to your program.
Group and spectator access to the activity level is through the back Sincerely,
gate. All spectators will receive a stamp for identification.
Robin Mitchell
President & Chief Operating Officer

fall fitness fashions!
brought to you by

For current admission and membership rates jump to our website www.talismancentre.com
MEMBERSHIP HAS
Calgary’s BEST Membership Value! Join Today! ITS BENEFITS!
Annual Memberships
Why Choose a Talisman Centre Membership? Adult $639 Family $1,099
Prices subject to change.
Simple! We offer a wide variety of membership types to cater to the ever changing and dynamic environment Calgary has to Benefits
´5 Complimentary friend passes
offer. Whether you are looking for something in the short term or training for that Ironman competition and need long term Óne-month free membership gift experience
for a friend
commitment, Talisman Centre gives you the ability to customize your health and wellness needs to your schedule. ´Referral program
Áuto renewal membership
Corporate Memberships Mark Your
´ Monthly payment plan
´ Member vs non-member pricing
Get your company involved! Calendar! ´ 20% off regular priced retail items
´10% off Personal Training
With as few as 5 employees signed A Christmas Party A Gift for our Ćorporate rates available
Íncludes drop-in classes
up, your company is eligible for
corporate rates. at Talisman Centre Annual Members! ´Day use lockers
´Free parking
Monthly Payment Plans Available And you’re invited! Refer a friend today Four-Month Memberships
Call 233-8393 for more information and we’ll extend your Adult $299 Family $499
or stop by Customer Service November 25th 1to 4pm membership! Prices subject to change.
Come in to Talisman Centre and pick up Benefits
4 Month Adult $279* floatables, bouncers your referral card. Give it to a friend. If they ´3 complimentary friend passes
4 Month Family $449* face painting, tattoos sign up for an annual membership we
extend your pass by one month for free!
´Member vs non-member pricing
´10% off regular priced retail items
Annual Adult $589*
special membership rates! ´10% off Personal Training
Annual Family $999* Íncludes drop-in classes
“
Prices subject to change. ´Day use lockers
Ćorporate rates available
´Free parking
One-Month Memberships
Automatic Adult $89 Family $179
Membership Renewal Prices subject to change.
Benefits
´Free drop-in programs
Now available for your ´Day use lockers
convenience!
Corporate Team Building Talisman Centre is proud to announce that we
´Free parking
For monthly payment details ask one of our Customer
Bring your company in for a social club event or Corporate Volume now offer memberships that automatically Service Representatives or visit talismancentre.com.
intramurals! Book the Sears Nutrition Kitchen and have renew for your convenience. Please ask one of Before expiry, one-month and four-month members
tasty team building events with a twist of lemon, a pinch Purchase Discount our Customer Service Representatives for more who wish to purchase a longer term membership
of salt and a whole lot of fun! Inquire at the Customer Service Desk for more information. information. receive a pro-rated credit toward their purchase.

Children & Youth Aquatics
Winter Programs January – March 2008
Sears I Can Swim Dolphins 3
Ages 3 to 5 years
Little swimmers will evolve into masters of front and back
paddle! Graduates know the basics of freestyle, backstroke,
breaststroke and butterfly and can advance directly to Stage 2
of the I Can Swim program.
8 classes $41 (member) $51 (non-member)
For dates, times and to register jump to talismancentre.com
Sears I Can Swim Stage 1

The most effective learn-to-swim program Ages 6 to 14 years
Learn the fundamentals! Children starting swimming lessons
in Canada! Our program content, methods and for the first time or still getting comfortable in the water will
discover the thrill of submerging, floating, propelling and gliding.
structure ensure that children learn to swim more 8 classes $39 (member) $49 (non-member)
efficiently, learn to swim faster, learn more skills, For dates, times and to register jump to talismancentre.com
and learn more rapidly than in any other program. Sears I Can Swim Stage 2
Ages 6 to 14 years
Guaranteed. Enhance your child’s skill development! Already oriented
to the water, your child will become an expert in the basics
Pre-School Ducklings of swimming strokes while learning the joy of streamlining,
Ages 3 months to 1 year underwater push offs, treading water and introductory dives.
Give your baby the timeless gift of comfort and safety in the 8 classes $49 (member) $61 (non-member)
water! You and your child will learn holds and essential skills For dates, times and to register jump to talismancentre.com
Staff Profile while enjoying water games and songs – an unforgettable
learning experience! Sears I Can Swim Stage 3
Willie Derban 8 classes $41 (member) $51 (Non-members)

Ages 6 to 16 years
Improve your child’s swimming proficiency! Your child will
learn the thrill of becoming faster and more efficient in all four
Willie Derban is a University of Calgary student and varsity athlete in the sport of competitive Pre-School Dinos swimming strokes while increasing their endurance, learning
swimming. He’s trained here at Talisman Centre off and on as a member of the University of Calgary Ages 1 to 3 years basic turns and trying advanced dives.
Develop your child’s independence and water safety skills! This 8 classes $56 (member) $70 (non-member)
Swim Club for over eight years. When it came time to seek part time employment to assist in financially For dates, times and to register jump to talismancentre.com
parented class includes songs, games and activities to assist
supporting his scholastic endeavors and the many competitions and training camps required to reach his your child in getting ready for swim lessons. It’s a blast!
high performance athletic goals, he turned to a place that brought out many positive experiences as a junior 8 classes $41 (member) $51 (non-member) Sears I Can Swim Fast Stage 4
athlete, Talisman Centre. Willie found the Talisman Centre Aquatics Department the perfect fit for him. With For dates, times and to register jump to talismancentre.com Ages 8 to 14 years
Now with underwater video feedback! Swimmers will refine
flexible hours, he was able to work around not only his school schedule but also all of his away competitions. their technique and increase speed while learning athletic skills
Sears I Can Swim Dolphins 1
Balancing a careful schedule of school, nine swimming practices a week and still committing 10-15 hours Ages 3 to 5 years like goal setting, stretching, swim sets and how to read pace
weekly on the pool deck has taught Willie essential time management skills and pushed him to always be Learn to love the water! A fun class for children with little or no clocks. This class is recommended for swimmers interested in
organized. swimming experience. Your child will learn basic water skills increasing swim skill for lifesaving and leadership certification.
and orientation and have a ball! Prerequisite: Stage 3 or Aquaquest 12.
In 2004, Willie began to see his hard training and hectic schedule start to pay off when he competed 8 classes $65 (member) $81 (non-member)
in the Canadian Olympic Swimming Trials, finishing among the top 16 athletes in Canada. In his first year 8 classes $41 (member) $51 (non-member) For dates, times and to register jump to talismancentre.com
on the University of Calgary Varsity Swim Team, Willie made First Team All Canadian and has also been a For dates, times and to register jump to talismancentre.com
multiple finalist in the Canadian National Swim Championships held twice a year throughout Canada. This Private Aquatic Lessons
means he ranks among the top eight swimmers in Canada in his respective events. Sears I Can Swim Dolphins 2 Whether it is conquering a fear of the water or improving
Ages 3 to 5 years swimming ability, private lessons are custom-made to meet
Willie attributes his success, in large part, to the support received from friends and family and the Enhance your child’s confidence and independence! your child’s swimming needs.
flexibility Talisman Centre has provided him so he can continue to follow his passion and strive to achieve Comfortable swimmers will build on their submersion, Maximum of 2 people
new and more difficult goals. Talisman Centre is proud to call Willie Derban part of the family. We wish him buoyancy and propulsion skills. 30 min $22 (member) $28 (non-member)
the best of luck over the course of this years swim season. If you see Willie in and around the pool deck, don’t For dates, times and to register jump to talismancentre.com
60 min $40 (member) $50 (non-member)
forget to say hi!

Adult Aquatics Don’t Be a Fool at the Pool
Public Swimming
at Talisman Centre! Winter Programs January – March 2008 Swimming Lane Etiquette
Lane Swimming
Aquatics for Life – The Start Gentle Aqua
This class offers a lower impact and slower pace
Yes, it exists!
The water is calling you! The absolute beginner
Whether you’re training for fitness or training to will become comfortable in the water learning workout in our warm 33 degree shallow water A common problem in swimming pools is how to effectively organize lane
win the Talisman Centre guarantees that there fundamental skills like floating, arm action pool. This is the ideal class for individuals wanting swimmers so that they can enjoy a safe swim work out. Questions that
and breathing in a stress-free, encouraging to tone, gain strength and achieve a reasonable are frequently asked of our lifeguards include “how do I avoid a collision
will be a minimum of four 25 meter lanes avail- atmosphere! level of fitness. Program Perks! Get to know your
able for you during all operational hours so you 8 classes $65 (member) $81 (non-member) workout buddies! Join the class the last Thursday with another swimmer?” or “when do I start circle swimming and in which
can accomplish your goals. For dates, times and to register jump to of every month in the foundation lounge for direction do I swim?” A safe, enjoyable experience for swimmers is always
talismancentre.com coffee and goodies! the most important concern.
$120 (member) $144 (non-member)
Family Swimming Aquatics for Life – The Next Step For dates, times and to register jump to • Direction in any lane pool is as follows: Circle swim up the sides towards
The whole family is invited! New for this year, Launch your skills forward! Designed for talismancentre.com the moveable bulkhead (either with a wall or a lane rope beside you) and
space has been set aside for the whole family to swimmers already at ease in the water, this
down the middle (between the black lines) away from the bulkhead.
program will teach you to swim in the deep end Running The Aquatic Way
practice their swimming skills or to just spend A deep water workout that will pump up • There are usually different lane speeds; fast, medium, slow/deep water
of the pool. This class is fun, informative and
some quality pool time together. Enjoy time in you’ll learn to swim like a fish! your heart rate, improve muscle strength, and jogging lanes – choose a lane compatible with your speed and respect
the pool and then unwind in one of our 2 hot Prerequisite: deep water experience. enhance your running form. This tethered the pace and workout routines of other swimmers. Look for signs in front
tubs—the emphasis is on FUN! Pool toys will be 8 classes $65 (member) $81 (non-member) running workout eliminates the risk that
For dates, times and to register jump to accompanies repetitive impact from land-based of each lane indicating the pace.
provided to enhance the experience. talismancentre.com running. • When entering a lane being split by two people (each are swimming up
8 classes $51 (member) $64 (non-member) and down their own lane), inform them that you would like to change
Open Diving Aquatics for Fitness! For dates, times and to register jump to
to circle swimming. This can be done by sitting on the edge of the pool
Do you have what it takes to launch yourself off Let the experts make you a master! Underwater talismancentre.com
video feedback by internationally renowned and waving a kick-board under the water or standing in the corner of the
the 10 meter platform? Come to open diving and Talisman Racetek Systems Inc. as well as stroke lane.
test your nerve at Calgary’s only public accessed drills and custom workouts allow you to develop • Be aware of arriving swimmers if you happen to be occupying a lane
10m diving tower! perfect technique in freestyle, backstroke, that is designated differently from your expected pace and be prepared
breaststroke and butterfly. Build endurance, learn Talisman Centre’s Very
dives and turns and have a blast! Prerequisite: 50 to move to a more appropriate lane designation upon arrival of a new
meter swim ability.
Own Masters Swim Club swimmer (i.e. a faster swimmer in a slow lane or vice versa).
Please note: 8 classes $65 (member) $81(non-member) Starting in January 2008 • When entering the water, wait until the oncoming swimmer has pushed
Times available for Lane Swimming, Family For dates, times and to register jump to Ages 16 plus years off the wall before starting your workout.
talismancentre.com 5 swim workouts per week – choose
Swimming and Open Diving are subject to one or do them all! • Allow faster paced individuals to proceed ahead of you.
change and cancellation. Please check the DAILY Train for all four competitive strokes • Don’t stop in the middle of the lane (i.e.: to adjust your goggles). This
SCHEDULES on our website for the latest updates (butterfly, backstroke, breaststroke, and will disrupt the workouts of oncoming swimmers. Try to finish the length
on space availability before you come down. freestyle) in swim club-style workouts and make your adjustments preferably at the left from the perspective of
led by our expert coaching staff. Set
your goals for fitness or competition. an approaching swimmer. This is also where you should rest to let other
Video technique analysis and swimmers efficiently pass you.
performance monitoring provided by • No tailgating! Wait 5 seconds before pushing off behind another
Talisman RaceTek Services.
swimmer and if you wish to pass someone, gently tap them on the
Prerequisite: able to swim 200m
For dates, times and to register jump to bottom of their feet and they should heed your request by politely
talismancentre.com moving over to the right, just as traffic does.
• Respect the equipment of other swimmers. If you need a piece of
equipment for your workout, there are kickboards, pull-buoys and hand
paddles available for public use.
• If you have any questions or concerns, ask a lifeguard. They are happy to
assist you.
Good luck and enjoy your next swim!
www.aquabelles.com 403-209.2941

NEW LOW RATES FOR ALL OUR LEADERSHIP COURSES THIS WINTER . . .
Water Safety Instructor

Talisman Centre’s Swimming Teacher Winter Programs
Certification Program of Choice! January – March 2008
Winter Programs Assistant Water Safety Instructor Course
January – March 2008 You can be an educator! Study the

foundation of instructional skills through
theoretical knowledge by learning and
Sears I Can Swim Teacher Course teaching. This course focuses on teaching
Ages 15 years plus methods, learning style, physical principles,
You can pass on the wisdom. Learn the most effective, progressions, communication, safety
efficient and positive ways to teach swimming. supervision and feedback. You’ll have the
Increase your knowledge and understanding of opportunity to be evaluated on your skills
technical swimming skills, principles of healthy child and knowledge through an eight-hour
development and water safety. Prerequisite: Bronze Cross. practical teaching experience and hands-on
$230 assignments!
For dates, times and to register jump to talismancentre.com $200
For dates, times and to register jump to
talismancentre.com
Water Safety Instructor

Become a leader in water safety! Learn how
to instruct the Red Cross Swim Preschool, Red
Cross Swim Kids and Aqua Adults program
Talisman Centre Junior Lifeguard Club by focusing on strategies to introduce and
The Junior Lifeguard club is a great place for kids develop swimming and water safety skills!
to learn about lifesaving and lifeguarding while Prerequisite: Assistant Water Safety Instructor.
getting fit and having fun. Kids will challenge $165
themselves to aim for personal bests while they For dates, times and to register jump to
make friends and experience teamwork. The talismancentre.com
activities are similar to those of real lifeguards in
a safe, fun and controlled setting. This program
is a great alternative to swim lessons and ideal
for kids keen on being lifeguards! Participants
will progress through the Rookie, Ranger and
Star Programs (Lifesaving Society Programs) at
their own pace. Participants have the option to
compete in a Junior Lifeguard Competition to
test their skills. Participants also have the option of
volunteering at the Talisman Centre with certified
lifeguards to further develop their lifeguarding
skills. Prerequisites: Must be 8 to 15 years of age, able
to swim at least 25 meters, and comfortable treading
water for 2 minutes non-stop.
Competitive Springboard
$120 (member) $144 (non-member)
& Platform Diving
talismancentre.com www.divecalgary.ca 403.264.3483
Proud to call Talisman Centre home!

Member Profile
Certifications Dick Degner 1934 -2007

Winter Programs January – March 2008 Talisman Centre recently lost one of
its most dedicated and enthusiastic patrons
Lifeguard Certification National Coaching with the death of Dick Degner at the end of
July. Dick, a long-time member of the Calgary
Bronze Medallion Certification (NCCP) Masters Swim Club was a dedicated skier, and
Prepare to save a life in the first stage
of lifeguard certification! You will learn Talisman Centre is the host facility. sailor, in addition to his competitive swimming
basic knowledge of water rescue, activities.
scene assessment, judgment and NCCP Introduction to Competition: Part A Dick had a keen sense of adventure, and
cardiopulmonary resuscitation. Canadian Ages 16 plus years at the age of 64 went back to his homeland (Berlin) where he kayaked some 300
Lifesaving Manual and exam fees are From community sport instruction to high
included. performance coaching, the National Coaching kilometers down the Danube River with friends.
$130 Certification Program is the education standard He returned to Alberta and joined the Calgary Masters Swim Club in the
For dates, times and to register jump to for coaches working with athletes. early nineties and soon became a noticeable and popular member. His long lean
talismancentre.com $80
body with big hands and feet, a strong competitive spirit, and (relative to most
Bronze Cross talismancentre.com members) advanced years led to immediate and continuing swimming success.
Acquire critical lifesaving skills in the Competition was an important element of recreation to Dick, and he
second stage of lifeguard certification! NCCP Introduction to Competition: Part B seemed to enter every meet that was practical to get to. He participated in
Study aquatic safety supervision, water Ages 16 plus years
Pre-requisite: NCCP Part A is strongly
seven National Championships held in Western Canada, including Victoria,
rescue and emergency procedures while
developing your skills of judgment, recommended. Winnipeg, Edmonton, and Calgary. The pinnacle of his swimming career came in
teamwork and rescue equipment. Exam $80 2005 when he competed in the World Masters Games in Edmonton.
fees are included. Prerequisite: Bronze For dates, times and to register jump to We all remember in amazement when Dick reappeared at the pool on
Medallion. talismancentre.com
crutches after having major surgery to put a plate in a leg which he had broken
$100
For dates, times and to register jump to Swimming Skills Coach skiing at Lake Louise three weeks before. Unable to use his legs, he got into
talismancentre.com Ages 16 plus years the pool and swam arms only for the next five weeks, and treated this as an
A hands-on course combining NCCP Part A opportunity to improve his breaststroke pull. The physiotherapist at Talisman
National Lifeguard Service/AEC (SFA) Theory with Swimming Technical Level One and
NCCP Making Ethical Decisions. who treated him was amazed at his pain threshold, and could not believe it
Become a lifesaving expert in this exciting
final stage of lifeguard certification! $250 when Dick turned up the electric stimulator to the highest setting and left it
Develop technical, physical and judgment For dates, times and to register jump to there without flinching.
skills with a focus on drowning prevention talismancentre.com But enough about history! To us trapped in the Calgary corporate life, Dick
and emergency procedures. Manual and
exam fees are included. Prerequisite: Bronze
was an anomaly and inspiration—someone who built and lived a three-part
Cross. balanced life.
$240 He and his wife, Audrey, raised three daughters, Janette, Karen and
For dates, times and to register jump to Sharon, and instilled in each of them an appreciation of physical activities. Karen
talismancentre.com
and Janette, avid basketball and volleyball players respectively, participated in
NLS Recertification many league games at Talisman Centre and made Canada’s national teams in
Keep your lifesaving skills current and their respective sports. Sharon found her passion in the world of horses. Dick
maintain an active certification at the NLS eagerly spread the same appreciations and mentored his grandchildren in skiing.
level.
$40 Dick was diagnosed with mesothelioma (cancer) which he contracted due to his
For dates, times and to register jump to career-long exposure to asbestos as a plumber.
talismancentre.com That was what Dick exemplified to many of us. He lived a full and
rounded life with values other than “career success”. He gave those values to
his descendents and he gives them to all of us. He reminds us once again that
nothing is as important in life than enjoying it!

Long Term Athlete Development
Talisman Centre’s Model for Success
New Programs This Winter !
by regan lauscher
With the next Winter Olympics in Canada’s own backyard, it is no wonder the bar has been raised when it comes to Canadians
achieving success in sport and in developing key athletic disciplines at an early age. Canadian athletes and sport organizations
are no longer accepting mediocre participation on the world stage. Talisman Centre has taken the lead from National Sport
Organizations across the globe with their implementation of an athlete model based on Long Term Athlete Development (LTAD), a
model that focuses on teaching young athletes the fundamental building blocks for future sport development and success.
Three new programs being offered at Talisman Centre – gymnastics, dance and swimming (designed after the LTAD model)
gives kids exposure to activities that will assist in their healthy development. “These activities all provide valuable grounding
in the concept of physical literacy… akin to the ‘3R’s’ in school” says Dr. Stephan Norris, Director of Sport Physiology and
Strategic Planning with the Canadian Sport Centre Calgary. “It equips youth with the basic tools needed not only for the possible
opportunities in high performance sport, but with simply being active for life and enjoying sport and activity as a recreational and
healthy endeavor.” Norris explains how the components of the LTAD Model – agility, balance, coordination and speed– coupled
with movements such as running, jumping, throwing, catching, kicking, wheeling, spinning, gliding and skating allow exponential
growth in a child’s physical development.
Talisman Centre’s new gymnastics and dance programs will unleash a child’s creativity, boost their self-confidence and bring
a wealth of practical skill sets along with it. “Dance is important because it usually involves all body parts, a high degree of spatial
awareness, balance while moving (as opposed to static positions) and pressure sensitivity on the soles of the feet all coupled
with a need to understand rhythm, both internally and externally with music” says Norris, adding that dance and gymnastics are
essentially intertwined. “Gymnastics extends the movement skill set beyond those established by dance…both of which require
competent flexibility.”
Learning skills such as balance and spatial awareness are completely different when immersed into an aquatic environment.
Heart thumping, easy on the bones ‘swimmercise’ is being reinvented and more highly regarded as a top-notch training tool for
elite athletes, and that, according to Dr. Norris, should start at a young age. “Swimming puts children into an environment where
they have to learn to use other senses throughout the body like pressure sensitivity on the surface of the limbs as opposed to
simply on the sole of the foot as in much land-based activity,” says Norris, “The sensation of being buoyant and how to move in such
a situation is critical as is more advanced skills such as breath control in an a-typical environment.”
Jason Poole, strength coach for the Canadian Sport Centre, trains the Canadian women’s hockey team as well as the Olympic
luge team. He has incorporated both swimming and gymnastics into his athletes’ off-season training. “Beyond natural talent, it
is an athlete’s overall athleticism that will determine what levels of success they achieve and for how long. It’s imperative that
their body and their systems can tolerate a much more advanced type of training specific to their sport…and that means having
the basic athletic components in place such as spatial and body awareness, balance, flexibility, strength and speed that can be
leveraged when we are training sport specific movements.”
One of Poole’s athletes, luge Olympian and medal hopeful for 2010 Jeff Christie, says cross training in the pool and doing
gymnastic movements directly simulate the core components he needs on his sled. “Gymnastics was a great tool in learning spatial
awareness and balance specifically. When we’re traveling over 120 kilometres per hour on our sleds, it’s critical to be aware of
every movement our bodies and our sleds are making to be able to react accordingly and quickly enough!” In the pool, Christie
explains how using the buoyancy of the water enables the team to work very specifically on certain luge movements such as
‘paddling’ (a technique used as part of the start). “The water is an interesting environment that demands a lot of athletic control. It
requires strong core stability, the pressure of the water itself makes your muscles work and, of course, for us anaerobic athletes, it
guarantees a pretty grueling aerobic workout!”
10 For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393

Badminton, Dance, Gymnastics and Group Training Winter Programs January – March 2008
Badminton Adult Badminton Skills, Drills & Games Gymnastics for Kids
Ages 17 years +
Badminton for Kids Improve your game through a combination of skill and strategy Ages 3 to 4 years
Ages 7 to 9 years and 10 to12 years development from our certified coaches along with fun and Jump, twist, run and move in various ways while learning and building skills.
Learn the basic skills, techniques, and rules of badminton! Emphasis challenging games. This class will allow your child to explore and focus on the fundamental skills of
will be on fun, participation, etiquette, and hand/eye coordination. Member Non-member balance, strength and spatial awareness in an active, safe environment.
Participants will be divided up based on age and skill level. $120 / 10 classes $150 / 10 classes Member Non-member
Member Non-member For dates, times and to register jump to talismancentre.com $100 / 10 classes $125 / 10 classes
$45 / 5 classes $36 / 5 classes For dates, times and to register jump to talismancentre.com
Dance Classes
Junior Badminton Development Group Training for Adults
Ages 11 to 17 years Kids Dance Around
Enhance your badminton skills with technical instruction, Ages 3 to 4 years Training In Motion
strategy awareness, and lots of fun games with our certified and Start your children in movement early on in life. Parents can join Ages 17 years +
experienced coaches. their children in a organized intro to basic movement to music. You Training in Motion has been tailored to ensure you get a great workout with fun,
Member Non-member will learn about body awareness through active movement patterns high energy, nontraditional games and training methods. Push yourself to your
$88 / 10 classes $110 / 10 classes and music. limits with agility drills and full body strengthening exercises.
For dates, times and to register jump to talismancentre.com member non-member Note: Tuesday and Thursday night classes are strength only.
$108 / 9 classes $130 / 9 classes Member Non-member
Junior Badminton Development & Ladder For dates, times and to register jump to talismancentre.com $90 / 6 classes $108 / 6 classes
Ages 11 to 17 years $75 / 5 classes $86 / 5 classes
Improve your skills and have fun with a combination of skill Adult Dance Combos For dates, times and to register jump to talismancentre.com
development and structured games. During the first hour our Ages 17 years +
certified coaches will teach you the proper techniques and Get your two left feet moving and know what you are doing in the Bridzella Boot Camp
strategies. In the second hour you will play structured singles and clubs! You’ll be introduced to Hip-Hop, Funk, Street Jazz & Breakin’, Ages 17 years +
doubles games against players of similar ability. while breakin’ a sweat. Is your wedding in three months and you need to fit into your wedding dress?
Member Non-member member non-member Here is a great and fun way to do it safely and healthily. Work on building and
$160 / 10 classes $200 / 10 classes $140 / 10 classes $168 / 10 classes toning the upper body and leaning out the lower body so you look perfect in
For dates, times and to register jump to talismancentre.com For dates, times and to register jump to talismancentre.com your dress on your day! Great for brides, brides maids and mothers of the bride
or groom.
Junior Badminton Ladder Ballet Floor Barre Member Non-member
Ages 11 to 17 years Incorporate ballet movements into your workout. Use techniques $180 / 12 classes $216 / 12 classes
Interested in playing badminton games against players of similar from low impact activities such as Yoga, Pilates and Floor Bare to For dates, times and to register jump to talismancentre.com
ability? Move up, or down in a ladder format based on previous help build strong, lean muscles.
weeks results. Ages 17 years +
Member Non-member member non-member
$80 / 10 classes $100 / 10 classes $140 / 10 classes $168 / 10 classes
For dates, times and to register jump to talismancentre.com For dates, times and to register jump to talismancentre.com

Select Badminton
Ages 12 to 17 years
Want to train like the best? This program will further develop your
skills with shot and stroke practice, conditioning techniques, tactics
and strategy awareness, and high intensity games. Take your game
to the next level to compete on your school team and in regional
tournaments. Prerequisite: solid basic badminton skills (a trial class
may be required)
Member Non-member
$256 / 20 classes $320 / 20 classes
Pre-Competitive and Competitive Programs for age 5 and up

403-277-3385 www.chinookrg.com
For Full Program Details, Schedules or to Register GO online at www.talismancentre.com • 403-233-8393 11

Youth Sport Camps School Programs
Christmas School Break Dec 27-28 / Jan 2-4 Talisman Centre’s school programs provide students of all abilities the opportunity to participate in
sport, wellness, aquatic and nutritional activities in an inclusive environment. Structured lessons and
Teacher’s Convention Feb 14-15 Jamboree Days provide students with new experiences that emphasize fun, participation and success
in a safe environment.
Easter School Break Mar 24-28 Allow us to fully customize daily physical activity for your school
Providing your child with an active experience they’ll never forget! at our facility or yours!
Any special requests for your child For current School Program Pricing, Lunch Options and Procedures jump
during camp please call 233-8393 or
MultiSport Camps to our website at www.talismancentre.com or call 233-8393.
email info@talismancentre.com Sport Enthusiasts
Ages 6 to 9 years ✔ Daily or weekly physical activity programs Please provide the following information:
✔ Complimentary pre and post care daily Experience new sports and activities! Your child will learn a variety of available • school name and contact/mailing information
from 7:30-8:30 am and 4:30-5:30 pm new skills in this high energy camp. Sports may include badminton, ✔ Sign up for single programs or full days of • program type with first and second choice of dates
✔ Swimming daily / Floatable Water Park basketball, soccer, volleyball and many others! activity • start and finish times each day
once per week (for 3 and 5 day camps) Member
$61 / 2 day camp
Non-member
$76 / 2 day camp ✔ Programs are per hour/ per student and based • whether or not you would like the lunch option
✔ Camp T-shirt on 20 participants • grade and number of students
$91 / 3 day camp $114 / 3 day camp
• number of staff and volunteers
✔ Experienced instructors $152 / 5 day camp $190 / 5 day camp ✔ Lunch option available
✔ Low instructor-participant ratios For dates, times and to register jump to
talismancentre.com Aquatics . . . Dryland . . .
• deep water running • badminton • jamborees • track and field
Athletic Adventures
Ages 10 to14 years • diving • basketball • kickboxing • triathlon
Active camps for active youth in a fun environment! Emphasis will be • swim lessons • cooperative games • nutrition • volleyball
on learning the basic skills and strategies in a variety of sports such as • waterpolo • circuit training • Pilates • weight training
badminton, basketball, soccer, volleyball and much more! • floatables • cycling • step aerobics • Yoga
Member Non-member
talismancentre.com
FitKids - 1/2 day camp

For Your ConvenIence! Ages 4 to 6 years 8 am -12 pm
Lunch options Keep your child active and entertained in this half-day camp filled
with cooperative games and activities.
available for full-day camps Member Non-member
Request this option when registering your $43 / 3 day camp $54 / 3 day camp
child for a full-day camp: $72 / 5 day camp $90 / 5 day camp
$16.50 / 2 day camps For dates, times and to register jump to
$24.75 / 3 day camps talismancentre.com
$41.25 / 5 day camps


How do you discipline and motivate yourself in preparation for competition?
Thai boxing is based on discipline and head smarts. If you go out too strong you will fade fast. It is judged not Winter Kickboxing Classes
in the early stages but close to the end, when each opponent must fight carefully to win. I enjoy the mental
process one must undergo to compete well. This sport has taught me how to balance myself, inside and
@ Talisman Centre
outside the ring. Teen Kickboxing
Ages 17 years +
I believe kickboxing and Muay Thai has given me the confidence and determination to accomplish anything This intense martial art program is
I desire if I want it bad enough. It has also been a great crossover into other activities in my life such as white specifically designed for teenagers!
water kayaking, rock climbing, ice climbing and mountaineering. I consider it an honour to teach my passion Have fun while building power, agility,
and overall fitness through punching,
to others and help them reach their “peak” potential. blocking, kicking and self-defense.
Member Non-member
What does your typically training week look like? $80 / 10 classes $100 / 10 classes
I do a lot of cardio, swimming, running and core activity. I listen to my body and work as it tells or allows me For dates, times and to register jump to
talismancentre.com
to. I train between two and three hours per day, six days a week. Talisman Centre offers so many options. I can
swim one hour and move into running stairs the next. Kickboxing Basics
Ages 17 years +
What has been your greatest accomplishment in this sport? Want an intense and fun workout to let
out some steam? Learn the basic skills of
I prefer to boast no major accomplishment. I fight for my own desire to fight and not for titles or awards. kickboxing from our expert coaches in
I strive for self betterment. Through the years I have gained an understanding of balance and a deep this class geared specifically for beginners.
appreciation for the effort it takes to prepare oneself for competition. I have learned to work with what I have Member Non-member
and found ways to deepen it further. I can lose a fight as fast as I can win one. Many people forget to keep that $104 / 10 classes $130 / 10 classes
in check. I broke my foot in a fight in 2005 but continued to fight and win. talismancentre.com
You also coach and instruct. What do you enjoy most about it? Kickboxing Plus
Ages 17 years +
I feed off the positive energy of others. It is part of what draws me into this facility. I need my music or a body Kick and punch your way to better
running beside me to train well. I love coaching those willing to push past what they believe is their limits and fitness and stamina! Geared toward the
accomplish great things. I find the power of a woman’s will to achieve particularly inspiring. I try to empower intermediate level and beginners who
my athletes to push past their threshold. have a background in the basic skills.
Cover Story Prerequisite: Kickboxing Basics or previous
Kickboxing experience.
Darren Robson How do you lead your clients and athletes?

I train them quite hard but provide a great deal of encouragement. I love the challenge to become greater
Member Non-member
and stronger in mind and body and do what I can to pass that to those I work with. I remember where I came
The latest Canadian Kickboxing Super Featherweight from. It takes confidence and a willingness to have fun and to make mistakes to achieve.
talismancentre.com

Champion, this humble athlete fills us in with what drives Kickboxing Cardio
him and makes him step into the ring again and again. What major competitions do you have coming up? Ages 17 years +
I compete in Lethbridge in November for the first time as a professional. This is an intense high energy workout for
His mantra: achievement is in the effort. those who want to kick and punch your
way to improved fitness and stamina.
Do you have a “dream” competition? Member Non-member
Darren began training in the discipline of Muay Thai Kickboxing in June of 1990
The “mecca” of Muay Thai is Lumpinee, a stadium in Bangkok. To go there and fight as a pro would be an $104 / 10 classes $130 / 10 classes
at the age of 20, receiving Kru status in 2003. He has since taken his knowledge For dates, times and to register jump to
incredible and lifelong accomplishment.
and skill and put it towards building an impressive fight record with many talismancentre.com
championship titles. Darren’s passion for the sport has made it possible for him to
How do you see your retirement from kickboxing?
transition to instructing and now coaching. Peak Muay Thai is a place where Darren
I said I was going to retire in 2003! I took a little time off for life. I would like to compete for two to three more
can give the best instruction to his students, all levels included from first timer to
years, then settle into coaching more. I love instructing and want to pass on what I know to those willing to
seasoned veteran.
take it on.
How did you get into kickboxing?
Growing up, I was the kid who got picked on. I decided that kickboxing was a great Darren can be found teaching the drop-in Kickboxing Cardio class on Tuesday and Thursday mornings and
opportunity to learn to defend myself and grow myself as an athlete and person. registered kickboxing classes Tuesday and Thursday evenings.

Staff Profiles
Micaela Widmer & Emily Malcolm

Skeleton National Development Team Members
Emily and Micaela are employees at Talisman Centre and are also members of the Canadian
Skeleton National Development Team. Training at Talisman Centre has been an essential part of
their efforts to get to the Olympics.
Micaela . . .
This was my first year on the Skeleton National Development Team and it was also my first year as a full time student. I had a pretty hectic
schedule to say the least. Working and training at Talisman Centre is great – nothing is better than being able to get a lifting or running session
in and then within a half hour be ready to work. Trying to train on a busy schedule is hard for everybody. I’ve found that the best way to get an
amazing workout when you’re crunched for time is doing circuit training. Circuit training gets the job done and can still be very sport specific. A lot
of my workouts, especially during conditioning phases, are CrossFit inspired. CrossFit workouts are functional circuit-style workouts performed at
a high intensity. I love being able to do a session in less than an hour but still leave the gym feeling like I have nothing left to give. Before these
types of workouts, I had never experienced the feeling of not knowing what was going to happen first – throwing up or passing out!
In training to become part of the National Skeleton Team I have to test and push my physical limits everyday. A crucial part of my success
is having friends at Talisman Centre who help motivate and encourage me when I’m burning out on those long lifting sessions. My fellow staff
members are always willing to help, whether it’s with a spot or just being stoked for me when I do a personal best on a lift. Liking the place you
work out in is the only way to get through the constant training that is involved with skeleton. I’m always proud to say that Talisman Centre is
playing a huge part in helping me strive to fulfill my dream of representing Canada at the Olympics.
Emily . . .
I’ve seen a lot of gyms in the past few years and I have trained and slid around the world through a season on the Americas Cup Skeleton
Circuit and a second season on the Europa Cup Skeleton Circuit. From doing squats in a rough gym in eastern Germany to doing power cleans and
bench presses in a makeshift weight room we set up with our own equipment at the side of the road in beautiful Sestriare, Italy, training for the
big goals means being flexible, adaptable and motivated 12 months of the year to get the job done on and off the skeleton track.
During the off-season I get to work through the hardest part of our training year in the comfort of my own gym. No more rustic weight
rooms and battered tracks during the seven months of intense weight lifting, sprinting and overall strength building. As a personal trainer with
the Wellness Department and Athletic Performance Enhancement Team, I have helped shape the Athletic Training Zone at Talisman Centre into
a virtual playground for hard working athletes. With training sessions that sometimes reach three or more hours in duration, having the right
equipment at your fingertips is critical. Our training at Canada Olympic Park is also a key venue where we practice our starts in the world class Ice
House and do weekly strength training with our coaches. Having an ideal training environment right at my fingertips, at my workplace, is a truly
unique situation as an athlete. Not only does it make training easy and accessible but it also allows me to bring my first hand experiences as an
athlete into my training programs and relationships with my clients.
Finding the motivation and perseverance to maintain the rigid training schedule for the hot summer months is difficult. Keeping goals in
sight is key. Having the environment that stirs your soul and sparks excitement is a training advantage that I capitalize on. To train among fellow
athletes who have Olympic experience in swimming, bobsleigh, skeleton and a multitude of other sports is both motivating and humbling.
Surrounding yourself with people giving their all to reach goals, from the recreational participant to the Olympian, keeps the fire going within
– the fire that fuels the Olympic dream to 2010 and beyond.
Micaela (left) and Emily, dressed for success.

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

3 month Comprehensive Package $1750 Small Group Athletic Training
6 month Comprehensive Package $3000 Get the benefits of individual training with the comfort of a small group. Training with friends can make a more competitive and
Packages Include: enjoyable environment.
• Specific performance based tests that measure key physiological characteristics of the 8 sessions 12 sessions 24 sessions
athlete to determine specific training intensities and volume 2 people: $286 (member) $396 (member) $714 (member)
• Programs that are designed around the athletes current level of conditioning, goals and $316 (non-member) $444 (non-member) $792 (non-member)
sport specific to achieve peak performance 3 people: $236 (member) $282 (member) $486 (member)
• Access to the Athletic Training Zone which includes CycleOps computerized spin bikes $262 (non-member) $309 (non-member) $540 (non-member)
and lifting platforms. 4 people: $166 (member) $216 (member) $390 (member)
• Continual support from your coach $184 (non-member) $237 (non-member) $432 (non-member)
• 2 training sessions per week with a coach Note: All rates are per person
• 12 and 24 week program design
• Pre and post performance testing Athletic Consultation/Testing
• Advanced Body Composition 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
• Consultations with a dietician 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.
Team Training Our expert coaches will design a testing protocol to extract and interpret the most useful information for your sport.
Minimum 5 Athletes- Maximum 20 Athletes $67.50 (Member) $75 (Non-member)
Our strength and conditioning coaches provide customized programs for the entire team.
• Agility
• Speed
• Strength
• Conditioning
• Instruction and expert coaching on maintaining conditioning levels throughout the year
For more details contact an Athletic Performance Enhancement Coordinator @ 233-8393.
Individual Athletic Training

Based on your specific needs as a player, our coaches will work with you one on one to
produce results. Preliminary testing will reveal any weaknesses that will be addressed prior
to training.
Member Non-member
8 sessions $484 $536
12 sessions $702 $780
20 sessions $1155 $1260
Customized 12 Week Athlete Program Design

Member $297 Non-member $330
Add Nutrition and Testing Sessions:
$480
Customized 24 Week Athlete Program Design

Add Nutrition and Testing Sessions:
$810

Staff Profile
Jack VanDyk
Talisman Centre ETS Coordinator and Coach
When it comes to endurance competition Jack has a keen understanding of the power and the passion within.
In the Beginning side of him, inspiration to anyone within earshot to put on a wet suit. “As I
While working on his Bachelor of Human Kinetics degree at the traveled down to Coeur d’Alene, I was super excited as I knew I was ready for
University of British Columbia, Jack became immersed in triathlon, the challenge,” Jack states. “I had no negative feelings, no hesitation of starting
which, at the time, was the sport to be involved in. Through his despite the race officials offering competitors the option of not swimming in
triathlon training he learned how to swim and developed a love of the rough water.”
running. Due to time restraints from increased academic workloads
however, he subsequently moved away from triathlon and joined
an inline speed skating team, a discipline he approached with equal Triathlons seem to offer so much more to competitors
passion. Training and competing in and around Vancouver (including than bicycle racing does. The support from fellow
the inside of several UBC parkades during the rainy months!) and down
into Washington State, Jack worked at many of the same forms of competitors, the cities and towns and the spectators
racing he later discovered on his bike. who come out to celebrate the event are amazing.
We just don’t get that in Alberta for bicycle racing.
I first discovered cycling when I was training
for cross-country skiing in high school. I never
Passion Behind Numbers
enjoyed the running in my training program but
“Strength does not come from physical capacity. It comes from indomitable will.”
I always loved the cycling because I could go so This quote by Gandhi is near and dear to Jack’s heart. As an athlete and coach,
much further and explore so much more of my Jack attributes success to a willingness to prepare, a great deal of self-reflection
and an ability to overcome obstacles. He has enormous respect for the actual
surroundings. I never considered bicycle racing. work that goes into preparation for an event, for the “need to fail” almost every
athlete will experience. It is these experiences that boost an athlete’s baseline of
knowledge and confidence, pushing them to better competition.
Riding Bikes
Jack’s love of cycling underlies his passion for triathlon. He was first drawn Noting he himself is not a genetically blessed athlete, the drive to prepare needs
to criterium (crit) racing, a lap race held on a short course on closed-off to be stronger than that to compete. If there is a lack of passion and a goal, he
city streets and time trials quickly followed. Jack moved his way up the questions what remains to do it. “Make sure it comes from the heart,” Jack once
ranks of the Alberta Racing Circuit as a member of Terrascape Racing, a told an athlete.
performance based cycling team in Calgary. He trains and races over the
full 12 months of the year, moving to indoor facilities, particularly the Making a Business of It
Athletic Training Zone at Talisman Centre, when the weather turns nasty. Jack made his start with Talisman Centre over eight years ago as a Weight Room
Attendant. After getting his Masters in Kinesiology at the University of Calgary,
Achieving the Dream he turned his knowledge of human performance and his passion for sport into
Jack recently got back into the water, put on his running shoes and designing and running the highly sought after Endurance Training Systems, a
achieved his life-long dream of completing an Ironman and running program that helps athletes develop and train for all kinds of endurance sports.
through the finish line with his daughter Madison. Although this humble What’s next on the menu for Jack? He plans to race in the 2009 Ironman Canada
athlete advises he went to solely complete the event, his time of 11:25:58 Triathlon in Penticton but not before he competes in the Sylvan Lake Half-
at Ironman Coeur d’Alene in June this year brings out an excited-to-share Ironman event next year.

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

Individual training geared to athletes wanting private sessions with a
ETS Weight Training For Runners
Research provides evidence that resistance training and jump
coach to work on specific aspects of their sport. Athletes can choose to training can improve the performance of runners of all levels
ETS training packages are designed to meet the complete training needs of work on the technical aspects of weight training, improving pedaling and abilities. These sessions will include specific weight training,
endurance athletes and the Talisman Centre provides the perfect training mechanics using the Computrainer Spin Scan function, improve running plyometrics or jump training exercises and treadmill training.
environment for athletes of all ability levels. Athletes have access to qualified mechanics, increase flexibility or perform interval training under the Core conditioning and the training of stabilizer muscles will be
coaches, trainers and nutritionists to help provide training guidance, watchful eye of your coach in our Athletic Training Zone. incorporated.
motivation, expertise and support. This unique training package provides 4 sessions $219 (member) $244 (non-member) Member $140 Non-member $175
endurance athletes the services often available only to high-performance 8 sessions $425 (member) $472 (non-member) For dates, times and to register jump to talismancentre.com
athletes at an attractive cost under one roof! Athletes who have committed 12 sessions $615 (member) $684 (non-member)
to a 6 month package have all achieved personal bests and reached new
performance levels. ETS Lactate Testing (Cycling or Running)
Blood lactate testing is an advanced method of assessing and monitoring
Services 3 months 6 months your body’s responses to training. Measuring your blood lactate can help
$945 $1590 determine the type of training an athlete should focus on. The results of the
lactate test are used to create specific power or running specific training
Program Design paces and heart rate zones to maximize an athlete’s training program.
12 weeks ✔
24 weeks ✔ $130 (member) $145 (non-member)

Testing ETS Triathlon Test
Body Composition Analysis 2 3 This test package combines the cycling and running test services to give
One of the following: triathletes the information they need to improve race performances.
Cycling lactate testing OR 2 3 $216 (member) $240 (non-member)
Running lactate testing
ETS Base Building
Features Continue to develop your aerobic base, pedal mechanics, cycling-specific
Exclusive access to the Athletic Training Zone ✔ ✔ strength and lactate threshold as well as VO2max and anaerobic capacity
Access to on-floor training staff for guidance ✔ ✔ in a progressive manner leading into the cycling season. Individualized
Unlimited athlete-initiated email/phone power training zones and a power profile will be developed for each
communication with coach ✔ ✔ participant to provide more accurate and focused training.
One-on-one training sessions 5 9 Member $158 Non-member $198
Nutritional counseling session 1 2
Use of Tacx ergotrainers for cycling ✔ ✔ ETS Advanced Base Building
Continue to build upon the Fall base building programs with this
challenging 2-hour workout designed to increase your overall cycling
abilities. A perfect training program for long distance cycling and
Customized 12 Week ETS Training Programs triathlon events.
Member $297 Non-member $330 Member $211 Non-member $264
Add Nutrition and Testing Sessions: For dates, times and to register jump to talismancentre.com
$480
ETS Weight Training For Cyclists
Customized 24 Week ETS Training Programs This program has helped many mountain bikers, road racers, triathletes,
Member $513 Non-member $570 and cycling enthusiasts realize a new level of fitness and the ability
Add Nutrition and Testing Sessions: to produce more cycling power. Core conditioning and the training
$810 of specific cycling stabilizer muscles will be incorporated into these
demanding sessions.

A Stronger Pull Tips On Upper Back Exercises by dave joseph
Fitness Testing @
Talisman Centre
Talisman Centre is formally
recognized as an Accredited
Fitness Appraisal Centre (AFAC) by
the Canadian Society of Exercise
Physiology (CSEP). All Talisman
Centre fitness appraisers are fully
certified by CSEP ensuring that
our participants receive the most
accurate results and information.
Basic Body Composition Analysis

Great as a starting point or to see
how far you’ve come – this basic test
accurately assesses your body fat
percentage using the 7-skinfold sites
method.
$29/test $77/3 tests (member)
$32/test $85/3 tests (non-member)
Serious about changing your body

1. 2. 3. 4. composition?
Advanced Body Composition
Any exercise that uses your arms to pull, such as chin-ups, rows, low rows and high rows, uses your Move Your Shoulder Blades Too Analysis
upper back muscles to move the resistance. These muscles include the latissimus dorsi, teres major and When you do upper back exercises, you probably focus on the muscles that pull on your This test uses 13 skin fold sites and 6
girth measurements to assess both
posterior deltoid, all of which work to “pull” on the upper arm. Other important muscles in your upper upper arm; the latissimus dorsi, teres major and posterior deltoid. You can go a long way to your body fat and muscle mass.
back are the trapezius and rhomboids, which act on your shoulder blades to help out with any pulling strengthening your upper back by using the mobility of your scapulae (shoulder blades) to $38/test $97/3 tests (member)
motion. The simple act of pulling with your arms is straight forward, but there are some things you can increase the difficulty of any upper back exercise. At the end of each repetition, focus on moving $42/test $107/3 tests (non-member)
consider to help advance the effectiveness of your upper back exercises. the resistance that extra couple of inches by using the muscles that pull on your shoulder blades.
Canadian Physical Activity, Fitness
When you do chin-ups or lat pull-downs, focus on depressing your shoulder blades to contract & Lifestyle Appraisal (CPAFLA)
Don’t Put Your Back Into It your lower trapezius (see photos 3 & 4). You can concentrate on retracting your shoulder blades Get the facts on your fitness in an
Probably one of the most common mistakes people make when doing upper back exercises is to thrust when doing rows to help strengthen your middle trapezius and rhomboids. When doing low hour-long test administered by a
rows, try to elevate your shoulder blades at the end of each repetition to contract your upper Certified Fitness Consultant (CFC).
the torso before each repetition to create an initial momentum in the weight being pulled. When doing Once the test is complete and your
upper back exercises, don’t “put your back into it,” meaning that you should keep your spine in a stable trapezius (see photos 1 & 2). results analyzed, you and your CFC
neutral position to try and avoid any motion in your torso (see photos 1 & 2). The goal, after all, is to meet to discuss your goals and how
concentrate on contracting your upper back muscles. Generating momentum with your lower back is a More Than Your Upper Back – Work Your Biceps to achieve them. Test includes blood
pressure, body composition, sub-
way of cheating because it takes away from the effort required by your upper back. Any exercise that involves pulling with your arms works more than just your upper back. When maximal aerobic step test, muscular
you pull, your upper back muscles extend/adduct your upper arms relative to your torso, but you endurance, strength and flexibility.
Avoid “Lazy” Repetitions also flex your forearms relative to your upper arms (elbow flexion). Flexing your arms is the work $107 / 2.5 hours (member)
When you start feeling fatigued it’s easy to get lazy with pulling exercises by not pulling the weight of your biceps. How much you challenge your biceps depends on how far your arms flex with any $119 / 2.5 hours (non-member)
through the entire range of the exercise. Keep in mind that you want to encourage contraction through given upper back exercise. If you place your hands closer together (i.e. narrow grip chin-ups - see
the full range of motion of your shoulders. Avoid doing repetitions where you only pull part way (with photo 3), your arms will flex more and you will get a stronger contraction from your biceps. This
the exception of the last repetition where you’ve reached fatigue). If you feel you can’t do as many also makes the exercise seem easier, and you might want to increase the resistance. On the other
repetitions in a set as you are aiming for, consider reducing the weight. To help avoid “lazy” repetitions, hand, if your goal is to concentrate on your upper back, place your hands further apart (i.e. wide
pick a marker that you will aim to reach with each repetition. When doing the lat pull-down, for grip lat pull-downs - see photo 4). This way, your biceps won’t contract as strongly, leaving more
example, aim to bring the bar down to your chin (see photo 3). When doing rows, aim to pull far enough of the work to be done by your upper back muscles. Reducing the contraction in your biceps
to bring your elbows further back than your torso (see photo 2). makes the exercise seem harder, and you may want to decrease the resistance to achieve the
number of repetitions you are aiming for.
Personal Fitness Training
Personal Fitness Training is focused on individualized programming to improve the
Ski & Snowboard, Running, Triathlon and Volleyball
effectiveness of your workout. Our Fitness Professionals will design a customized
and progressive plan specialized to your needs and goals. Working one on one, your
Personal Trainer will give you the ongoing instruction and motivation you need to
break out of your routine, getting you the results that you want.
Ski & Snowboard Triathlon Training for Adults
Ages 17 plus years
Ski & Snowboard Conditioning II & III Improve your triathlon time and train for your first
Personal Fitness Training Ages 17 plus years event. Our expert coaches will guide you through every
8 sessions: $484 (member) $536 (non-member) Develop strength, speed, power, and endurance through a aspect of training and transitions. Added components
12 sessions: $702 (member) $780 (non-member) specialized program facilitated by experienced and certified include nutrition, psychology, swim video analysis, and
trainers. Sessions include bike conditioning, core stability, competition preparation. Finish off with a sprint triathlon!
Nutrition and Personal Training Combo Packages flexibility, and other innovative off-hill training methods to To register in multiple training days can contact 355-1276
The food choices you make and the food patterns you develop greatly impact your health and improve your performance on the slopes. Prerequisite: Solid for fee information.
well being as well as your athletic performance. Get our team of professionals working for you! A conditioning base or previous participation in a previous Ski & Member Non-member
balanced nutrition plan combined with One on One Fitness Training will accelerate you towards your Snowboard Conditioning course. $176 / 10 classes $220 / 10 classes
goals. Whether you are just getting started, or are looking to make a lifestyle change for success, this Member Non-member For dates, times and to register jump to talismancentre.com
combination of exercise and healthy eating will take you to where you want to be! $352 / 20 classes $440 / 20 classes
Starter Package: For dates, times and to register jump to talismancentre.com Triathlon Swim
Give yourself a fantastic kickstart toward your goals! Ages 17 plus years
3 Training Sessions + 1 hour Nutrition Consultation $265 (member) $292 (non-member) Running Improve your swim times through interval training
sessions. Workouts focus on freestyle training for
Maintenance Package: efficiency, endurance and speed. Our coaching staff will
Ensure success by committing to changing your life! Interval Run
Ages 17 plus years assist in technique refinement to maximize efficiency
20 Training Sessions + 1 hour Nutrition Consultation $1155 (member) $1260 (non-member) and help you achieve your triathlon swimming goals.
Build your speed and your cardiovascular capacity in high
intensity workouts. Expert instructors will help you improve Member Non-member
Group Fitness Training $80 / 10 classes $100 / 10 classes
Use our team to help your team of friends and family to get fit, stay fit, and get fitter! If you have a your run time with maximum capacity, anaerobic threshold,
and sprint race training. For dates, times and to register jump to talismancentre.com
group of 2 to 4 friends with a common fitness goal in mind, whether it’s weight management or
Volleyball
athletic training, our Training Coaches will motivate you while you motivate each other. Reach your Member Non-member
goals together, working in a fun and challenging environment. $80 / 10 classes $100 / 10 classes
8 sessions 12 sessions 24 sessions Volleyball for Kids
2 people: $286 (member) $396 (member) $714 (member) Triathlon Ages 10 to 13 years
An introductory course to learn the basic skills and
$316 (non-member) $444 (non-member) $792 (non-member) strategy of volleyball. Emphasis will be on hand/eye
3 people: $236 (member) $282 (member) $486 (member) I Can Triathlon for Kids coordination, agility, and team work. This program is for
Ages 8 to 12 years
$262 (non-member) $309 (non-member) $540 (non-member) A great introduction to the sport of triathlon! The focus is on
players wanting to get started in the sport.
Member Non-member
4 people: $166 (member) $216 (member) $390 (member) individual accomplishment and having fun. Our coaching $80 / 10 classes $100 / 10 classes
$184 (non-member) $237 (non-member) $432 (non-member) staff will provide you encouragement and feedback to help For dates, times and to register jump to talismancentre.com
you develop the fundamentals of swimming, cycling and
Note: All rates are per person
running. Junior Volleyball Development
Member Non-member Ages 12 to 16 years
Post Physiotherapy Exercise Rehabilitation
$132 / 10 classes $165 / 10 classes Participants will enhance their key skills of serving,
Are you a pre or post surgery patient? Would you like to get a little stronger before your surgery
For dates, times and to register jump to talismancentre.com passing, blocking and hitting. This program is geared
occurs? Or have you finished your allotted Physiotherapy appointments yet do not feel 100%
toward players who understand the basic skills and want
recovered? Why not join an exercise program with a certified Kinesiologist and Personal Trainer to
Junior Triathlon Development to improve their game to excel on their school or club
help you reach your goals! The Kinesiologist will work with you through a customized and structured
Ages 12 to 17 years team.
program to keep you injury free.
Athletes can improve all aspects of their performance Member Non-member
Individual Sessions:
with technical coaching, endurance training and transition $100 / 10 classes $125 / 10 classes
5 sessions: $257 (member) $285 (non-member) Please note: This is not a substitution for instruction. Program includes RaceTek underwater video For dates, times and to register jump to talismancentre.com
10 sessions $495 (member) $550 (non-member) physiotherapy. To qualify for this program, feedback to hone swimming technique.
15 sessions: $720 (member) $795 (non-member) you must be referred by a physiotherapist. Member Non-member
Customized Programs for Weight Management $176 / 10 classes $220 / 10 classes
Your plan will be customized to suit your specific needs through a series of one-on-one consultations For dates, times and to register jump to talismancentre.com
and hands on training with qualified Registered Dieticians, Personal Trainers, and Certified Fitness
Consultants. Whether you are looking to lose weight or improve your overall body composition, get
our TEAM working for you to ensure that you reach your goal.
Contact our Wellness Service Coordinator at 233-8393 for more info and to book your initial consultation.

Wellness Self-Care in 30 Minutes a Day
Sore neck? Tight shoulders? Stiff back? In 30 minutes you will learn some easy ways to bring relief, relaxation
and rejuvenation to your aching muscles – all at your desk!
PLEASE NOTE – if you have any pre-existing health concerns relating Chair Yoga – Sitting Sun Salutations
to the neck, back or shoulders it is recommended that you check with
• Sitting at the edge of your chair. Feet together. Soles of your feet
your doctor prior to initiating this type of activity. As with any physical
connecting with the ground. Place your hands at the edge of your
activity, if you experience pain or discomfort from these exercises you
desk and push out so you are an arms length away. Begin with gently
should discontinue the activity.
placing your hands on the tops of your thighs either palms up or palms
down.
Aromatherapy Pick Me Ups
• Inhale. Arms up overhead. Fingertips pointing towards the ceiling.
Try these room sprays around the office to rejuvenate your workday! Gaze upwards. Slide your shoulder blades down your back. Watch that
• Peppermint – to refresh and stimulate your shoulders are down and not up by your ears.
• Lemon – to uplift and rejuvenate • Exhale. Folding forward at your hips. Hands landing on your shins or
• Citrus – to balance and revitalize on the floor by your ankles. Chest resting on your thighs. Hold here.
Resources: Saje Natural Wellness on 4th Street, Community Natural Foods Feel your spine lengthening. Let the weight of your head work with
the pull of gravity.
Releasing the Pressure Points • Inhale. Place your palms on your thighs. Look up. Flat back. Lengthen
• Tension Releaser. Start with placing your thumbs on either side of out the crown of your head.
your nose. Apply firm pressure starting at the nose and follow the • Exhale. Place both hands, shoulder width apart at the edge of your
line of your cheekbones all the way to your jaw joint. Hold there. desk or palms flat on the top of your desk. Roll back until your back
Follow up to your temples. Remember to breath. Feel the release and arms are fully extended. Gaze is towards the floor. Flat back.
at the tender points. Move across your forehead and finish at Lengthen your spine. Hold here for five breaths.
your nose. • Inhale. Release your hands to your hips. Gently roll up.
• Energy Booster. Place your finger and thumb on your collarbone. • Exhale. End with gently placing your hands on the tops of your thighs,
Slide your finger and thumb together until you reach the gap. either palms up or palms down.
Drop your finger and thumb down about an inch. Extend the • Repeat sequence at least 3 times.
Resource: www.yogajournal.com
reach slightly on either side. Make firm circular movements or tap
the points. Remember to breath!
• Eye Strain Relief. Rub the palms of your hands briskly together to
create some heat. Gently cup your eyes. Take a few gentle inhales
Your instructor . . .
and exhales.
Cynthia Watson
• Body Energizer. Starting at the top of your ears, with your index
cwatson@talismancentre.com 403.233-8393
finger and thumb, massage and firmly apply pressure to the
inside and outside rim, working your way down to the earlobe. For Cynthia, yoga and meditation are a way of stepping off the noisy
• Shoulder Release. Place your left hand on your left shoulder. Cup treadmill of daily life and stepping onto a magic carpet that takes you to
the left side of your head with your right arm. Gently release your calm, silent spaces. She is trained in the school of Ashtanga and weaves
right ear to right shoulder. Switch sides. many of the world’s ancient wisdom disciplines to create a rich mind,
• Wrist and Arm Relief. Lightly pinch the insides of your arms for body and spirit yoga practice. She is currently the Character Development
about 20 seconds to one minute. Manager of Talisman Centre for Sport & Wellness and co-founder of
Resource: Eden, Donna & Feinstein, David. (1998). Energy Medicine. Red Tree Healing Centre in Calgary, AB. www.redtreehealingcentre.com
New York, New York: Tarcher Putnam.

New & Expecting Mothers, Pilates & Life Coaching
New & Expecting Mothers Post - Natal Yoga
Rediscover your body and mind! An expert instructor will reenergize, relax
Fitness for Two Pre - Natal Aquatic and gently return your body to its former tone. Bring your sweet baby
This low impact pool exercise uses the resistance of the water and your own (under crawling age) for a fun interactive workout created especially for
body to maintain your physical fitness. Prevent poor postural changes due to new moms in partnership with the Calgary Health Region.
a shifted center of gravity, prevent the onset of diabetes, and stay strong and $80 / 6 classes
toned. For dates, times and to register jump to talismancentre.com
Member Non-member
For dates, times and to register jump to talismancentre.com Pilates

You & Me Baby Aquatic Pilates Mat Class Level 1
Working out in the water with your new baby has never been so great! We Ages 17 plus years
provide the floatable boats for the babies. Come and work with our aquatic Strengthen your core, align your posture and allow your body to become
instructors in this specialized post natal fitness class. Children must be at more defined through Pilates! Beginners will master basics while
least 3 months. improving flexibility and muscle tone.
Member Non-member Member Non-member
$150 / 13 classes $180 / 13 classes $143 / 11 classes $172 / 11 classes
For dates, times and to register jump to talismancentre.com For dates, times and to register jump to talismancentre.com

You & Me Baby Gym Pilates Mat Class Level 2
Learn safe and fun exercises while holding and strolling your baby. Enjoy low Ages 17 plus years
impact aerobics, power walking and strollercize promoting post-delivery You will build on progressions in this intense intermediate class and move
recovery and enhancing your energy! Suitable for 3 months+. on to more complex exercises that activate your core and build long, lean
Member Non-member muscles.
$150 / 13 classes $180 / 13 classes Member Non-member
For dates, times and to register jump to talismancentre.com $143 / 11 classes $172 / 11 classes
M.O.M.(Makeovers of Moms)
For mommies with goals! M.O.M. is designed for new moms that are eight
months or more post-pregnancy. Drop your baby off at child care and have a
fabulous time getting fit again!
Life Coaching
Member Non-member Life Coaching
$88 / 11 classes $121 / 11 classes Meet with your Life Coach whenever you need them the most to help you
For dates, times and to register jump to talismancentre.com reach your full potential in life!
Member Non-member
Infant Massage $156 / 4 sessions $196 / 4 sessions
Touch and soothe your baby! An expert instructor will teach you massage $290 / 8 sessions $364 / 8 sessions
techniques that will benefit your child. You’ll practice with your own baby (up
to nine months old)! For dates and times jump to talismancentre.com
$70 / 4 classes
For dates, times and to register jump to talismancentre.com Life Coaching Consultation
Meet with your Life Coach whenever you need them the most to help you
Pregnancy Yoga reach your full potential in life!
Relax and breath moms-to-be! An instructor knowledgeable in the Member Non-member
physiological changes you are experiencing will teach breathing and $23 $28
relaxation techniques to relieve common aches and pains. Whatever your For dates and times jump to talismancentre.com
stage of pregnancy, you’ll enjoy being energized with feelings of lightness,
grace and balance! $80 / 6 classes

Childcare Services Preschool Program Talisman Centre
For children 3 months and up to 9 years
Your child can enjoy expert care at Talisman Centre for up
Preschool for Active Living (PAL) for you
and your child!
3Y
$100 / month (member) $120 / month (non-member)
To June 19
Nutrition
to three hours while you seek wellness in our facility. Our Our unique preschool program develops your child’s Tu,Th 8:30-10:45 am A step above the rest, Talisman Centre recognizes the need for the
energetic team keeps your child active with games, toys, social, intellectual, physical and emotional skills through 9:15-11:30 am union of fitness and nutrition to help individuals meet their goals.
11:15am-1:30 pm
books, crafts and creative play spaces. We appreciate you hands-on activities in all areas of our spacious centre – a Everything you need is under one roof! Have our skilled Registered

bringing diapers, wipes and a bottle for your baby as well as gym, pool, park and classroom. While our creative team 4Y Dietitian work closely with you, your trainer, and your lifestyle to
a nut-free snack and a drink for your child. of Early Childhood Education Specialists guide your $120 / month (member) $150 / month (non-member) bring forward a customized nutrition plan that will get you results.
To June 20 All Talisman Centre nutrition packages are tailored to the clients
HOURS child to learn through play, you can enjoy all the sport M,W,F 9-11:30 am
Monday-Friday 8:45 AM - 3 PM and wellness benefits of Talisman Centre! 12:30-3 pm needs whether you are looking for sport, health or weight loss.
Saturday & Sunday 10 AM - 2 PM
CLOSED ON STATUTORY HOLIDAYS
Nutrition Service 1
RATES $210 (member)
Infants (3 - 12 months) $231 (non-member)
$5/hour (member) $6/hour (non-member) Includes initial one on one consultation with our Registered Dietitian,
$47/10 hrs (member) $52/10 hrs (non-member)
$138/30 hrs(member) $150/30 hrs (non-member) customized nutrition menu plan that meets your energy needs and
Note: Maximum stay of 2 hours per visit lifestyle preferences and continued support with two ½ hour-long
Children (1-9 yrs) follow ups.
$4.75/hr (member) $5.75/hr (non-member)
$41/10 hrs (member) $46/10 hrs (non-member) Nutrition Service 2
$121/30 hrs(member) $132/30 hrs (non-member)
Note: Maximum stay of 3 hours per visit $330 (member)
$363 (non-member)
Child’s First Visit (3 months-35 months) Includes a 3 day detailed nutrient analysis of your average intake
We offer a 20 minute trial period for your child’s of carbohydrate, protein, fat, vitamins, and mineral amounts and a
first visit. Separation can be stressful for parents comparison of your results to the ideal values. Our Registered Dietitian
and children, especially in the beginning. Our will interpret these results for you and prepare a customized menu
experienced staff will provide you with helpful
information to making this as easy as possible.
plan to meet your daily energy and nutrient needs. You also receive
three ½ hour-long follow ups for continued support and further
Two options for great service: development of your nutrition plan.
1. Book ahead for Mon-Fri, 9-11:30 am
Guarantee a spot in child care—call ahead! If your Something else in mind?
child is between 3 months and 3 years, please call 1
week in advance to reserve child care. Cancellations
Customized packages are available to further meet your specific
need to be called by 8:30 am on day of your needs. Examples include additional follow up packages, grocery
booking by phoning 355-1273 or a one hour fee tours, body composition testing, group or family sessions, or
shall be applied to your next visit. nutrition and personal training packages.
2. Drop In: Drop-in spaces will be available every
day on a first-come, first-served basis.
For all nutrition inquires call 233-8393 or email nutrition@
talismancentre.com Check our website for nutrition hot topics,
product of the month and nutrition challenges.

Healthy Choices ANSWERS
1. c Catering & Facility Rentals
Are You Sure?
(a) Serving 571 g, 2133 g sodium, 900 calories (b) serving 501 g, 1090
mg sodium, 430 calories (c) serving 353 g, 670 mg sodium, 210 calories Talisman Centre offers a unique environment
(d) serving 446 g, 1320 g sodium, 210 calories. featuring fully equipped meeting spaces with
by kelly drager BPE, BSc, RD Fast food salads can be deceiving. They may contain lots of seemingly complete catering services available.
The choices you make while on the run can greatly impact healthy options but the portion size can make the not so healthy
your health and daily nutrient needs. Eating out and ingredient rack up. With all the convenient veggie options at the It is the ultimate location in Calgary for:
convenience food choices may seem a necessity in today’s grocery store, it would be faster and healthier to put together your own • corporate team building and family days
fast paced environment. But do you really have a grasp on salad. • conference offsites and meetings
what is the best choice out there? Is a blended fruit drink 2. b • birthday and Christmas parties
really better than a burger? Is a restaurant salad only packed (a) 29 g, 7 tsp sugar (b) 120 g, 28 tsp sugar (c) 83 g, 19 tsp sugar
(d) 8 g, 2 tsp sugar
• kitchen parties
with healthy nutrients? Take the Healthy Choices . . .
Are You Sure Quiz and see where your knowledge is on We have entered the era of dessert drinks. Need a coffee beverage? • special events
convenience food choices – it will be time well spent! – choose wisely. Recognize that these ‘specialty’ coffees are desserts
Visit our website for details on room specs and to
and portion control is necessary. A Venti size is 24 oz (750 ml or 3 cups).
1. Which salad item has less than 1000 mg of sodium Throw in a scone or muffin – add another 400 calories. The coffee browse sample menus.
and less than 400 calories? breaks just turned into a nutrient void meal with close to 1000 calories!
a) Earl’s Sante Fe Salad
Heathly Eating
Party in the
3. none
b) Wendy’s Southwest Taco Salad (a) 770 mg (b) 790 mg (c) 780 mg (actually 284 ml serving)
c) McDonald’s Chicken Oriental Salad with warm crispy (d) 1020mg Healthy Lifestyle!
chicken Mcgrill®
Kitchen!
Sorry everyone – trick question. I had hoped to find one of the
d) DQ Grilled Chicken Salad with DQ Honey Mustard brandslisted to have a lower salt amount. The adequate intake for
dressing sodium has been set at 1.5 g / day. The tolerable upper intake level
(UL) for sodium is around 2.3 g (5.8 g of salt per day). A recent statistics
2. Which coffee beverage has the equivalent to 28 tsp Canada Survey found that Adult Canadians consume on average 3100
of sugar (4 bottles of coke!) mg of sodium per day, 35% more than the upper limit. Want to know
a) Venti Shaken Tazo Iced Tea beverage how much sodium is in food? Read the Nutrition Facts Label. It may
b) Venti Strawberries and Crème Frappuccino without shock you!
whipped cream 4. d
c) Venti Caramel Apple Cider without whipped cream
Those store bought smoothies can be deceiving. Although juice has
d) Venti Soy milk Cappuccino
vitamins other drinks may be lacking, the high sugar content of these Fresh Seasonal Products
3. Which soup has less than 500 mg of sodium per 1 oversized beverages is alarming. 24 oz of juice equates to 91 g of Check Out Our Daily Specials!
sugar. Smoothies can be a great way to pack in the nutrients with very
cup serving?
little prep time. Look at options to add protein, healthy fats and some
Replenish your energy with our
a) Knorr Tuscan Bean Soup
b) Campbell’s Gardenney Roasted Sweet Pepper and complex carbohydrates to the smoothie. Make your own – it takes less nutritional menu options.
Tomato than 5 minutes. Great take-home option for
c) Soup to Go Campbell’s Garden Tomato If convenience is your way to go, remember . . .
Read the label What is the serving size and does the product
those on the run!
d) Mr. Noodles Spicy Chicken Book your group of 30 people or less for an
contain nutrients that your body needs. Go on line to seek out fast
interactive cooking and wine-tasting event.
4. How many servings of juice are in a 24 oz juice based food restaurant nutrition facts, your favorite dish may be an artery
the
Ask us about RD
smoothie? nightmare! Imagine all the fun with no clean up!
WA
MEMBER RE
a) 3 What’s the flavor Fast food items, whether at a restaurant or in the
FREE COOKING CLASSES FOR
b) 4 frozen food aisle, typically use fat, sugar and salt for flavor
c) 5 Portion control! This one is not going to get old. Until a small
beverage is defined appropriately, every nutrition professional will be
ANNUAL MEMBERS!
Watch our website for details. CARD!
d) 6
on the case of portion control. More is not better.

A final word FROM THE EDITOR
ROOF REPLACEMENT 2010 Falling back . . .
Talisman Centre will be replacing the fabric roof of the main building
Yes, it that time of year again, when the easy paced days
(the “tent”) no earlier than in the spring of 2010. The new fabric roof will preserve the of summer have come and gone and the bustle of fall and
unique look that has become synonymous with Calgary’s architectural identity. onset of winter are becoming not so distant thoughts. Fall is,
of course, all about getting back into the swing of things and
Wait till you see the light the new roof will let in! getting the kids back to school. Work days become like a blink of
the eye – in one instant you’re enjoying your morning coffee or workout, in the next your
on your way home wondering what the heck happened to the day. I find this the hardest
time of year to maintain my weekly workout routine and, like many out there, have fallen
off the exercise wagon. I spent the entire summer running and playing a variety of sports
only to come back from holidays in New York to a desktop piled high and a traveling
schedule that some would call ludicrous. But I really think such a busy schedule is forcing
me to focus and make the time to incorporate exercise and the concept of wellness into my
everyday routine. Whether it is stretching while on a long haul flight, doing plyometric
exercises in my hotel room or simply taking a great, long soaking tub to relax at the end
of a long day it’s vital for me to incorporate these things into my day in order to maintain
some sort of productivity. In this issue, we have some great tips on keeping healthy food
choices in mind when on the run and some amazing wellness exercises that may, at first,
seem slight, but believe me, when you practice them your energy changes and you have a
better ability to finish the day without that exhausted, pressure filled head.
I’m extremely excited about the combined FITnews and Talisman Centre Winter
Program Guide that has finally come about with this publication. You’ll find some great
Calgary’s BEST Membership Value! Calgary’s BEST Daily Admission Value! articles on our members, athletes and staff, and some of the related programs and services
that we offer here at Talisman Centre. We’ve also enhanced our website tremendously to
Drop-in Fitness Classes

provide you with all the necessary information and easy navigation to register directly on-
line or to simply check our daily schedules and drop in fitness programs. Talisman Centre
truly does offer a unique exercise experience and we will continue to push the envelop
All Drop-in Fitness Classes are included with your membership or paid daily admission! in the health and wellness industry into 2008. Next year marks our 25th anniversary and
you’ll see a ton of exciting activities throughout the year that showcase the success stories
Deep Water Fitness Weekdays! that have come to define Talisman Centre over the past quarter century.
Remember – when you get caught up in such a busy schedule, as we all do, take a
Running and resistance exercises in deep water with the help of a flotation device moment for yourself and really reflect on what you need to do to get back on track. It’s a
lot easier than it seems, but taking the time to reflect is what is key. Check out the articles
Yoga Classes! on Talisman Centre’s own kickboxing master, Darren Robson, and Endurance Training
Systems founder, Jack Van Dyk. These two truly have some amazing credentials and
A dynamic fusion class incorporating strength and structure history in their respective sports and have some great words of wisdom on how you too
Power Cycling! can achieve success when you have the right attitude and goals in mind.
I’ve reflected and have gotten back on track with swim workouts in tow and some
Intervals, hills, racing and a full body workout on a stationary bike! co-workers and friends keeping me in check (gotta love facebook!). Do what works for you
and get back on track – the new year isn’t so far away and it only gets busier from here!
For a complete and current schedule of all Drop-in
Fitness Classes jump to www.talismancentre.com — R.B.

It's Where Belong!: Kickboxing Master! Memberships WINTER 2008 Programs & Services

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Issue 4 • Winter 2008 • www.talismancentre.com • 233.

It’s where YOU belong! ATHLETE PROFILE

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

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

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

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

Sears I Can Swim Stage 1

Willie Derban 8 classes $41 (member) $51 (Non-members)

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

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

Water Safety Instructor

January – March 2008 You can be an educator! Study the

Water Safety Instructor

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

Certifications Dick Degner 1934 -2007

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

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

Pre-Competitive and Competitive Programs for age 5 and up

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

FitKids - 1/2 day camp

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

Darren Robson How do you lead your clients and athletes?

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

Micaela Widmer & Emily Malcolm

Micaela (left) and Emily, dressed for success.

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

Athletic Performance Enhancement Training Packages

Individual Athletic Training

Customized 12 Week Athlete Program Design

Customized 24 Week Athlete Program Design

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

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

Comprehensive ETS Training Packages Individual ETS Training Sessions

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

Basic Body Composition Analysis

Serious about changing your body

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

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

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

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

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

Drop-in Fitness Classes

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

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

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

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

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

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

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

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

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