Craven: Family Activities In The Snow


“Enjoy The Snow With Family This Season!” FUN ACTIVITIES TO DO IN THE SNOW

February, 2018

For most families, winter break brings with it celebrations, decorations, a ton of food and a whole lot of holiday fun. But what happens during the rest of the winter season? We understand that playing with video games andwatchingmovies can only go so far in keeping the kiddos entertained, so to help you out, we’ve compiled a list of awesome, family-oriented activities that are specially designed to keep your holiday merry and bright.

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INSIDE • Fun Activities To Do In The Snow • Exercise Essentials • Patient Spotlight • Health Benefits Of Chocolate • Staff Spotlight • Grand Expansion Opening • Free Pelvic Floor Workshop

HEALTH &FITNESS Sport Physiotherapy | Orthopedic Rehabilitation | Training February, 2018 “Spend Time In the Snow Without Fear Of Pain!” FUN ACTIVITIES TO DO IN THE SNOW

1. Enjoy the snow as a family. What better way to celebrate this season than to spend a little time outdoors in it? Rather than huddling in your nice, warm house, take some time to bundle up and enjoy the snow. Build a snowman, go sledding or have a family snowball fight. If you want to see the snow but not be in it, setting up a family nature walk is a great way to appreciate the beauty of winter. Spot different varieties of birds, collect leaves and twigs or take time to notice how things change with each season. The best part about being outdoors is you can always top it off with some nice hot chocolate and winter treats as a family. 2. Go ice skating. One great thing about living in Saskatoon is the accessibility of awesome resources like the ice arenas. Take advantage of that by going ice skating as a family. Even the elderly can enjoy some time on the ice with a walker or other arena provided resources.

3. Craft it up. Keep the family activities free and fun with some at-home and do-it-yourself style craft projects that can be catered to family members of all ages. Frommaking paper snowflakes to indoor snowmen and edible snow, these tips and ideas are sure to provide hours of family fun with items you probably already have. Do you plan on being active this season with family, but are concerned about possible injuries occurring? Schedule an appointment with our physiotherapists for a consultation on any risks or health conditions you may be concerned with. We’ll help you accomplish your active goals before the season ends! Kenner,Kari. “Top10WinterBreakActivities forFamilies:FunWays toKeepKidsBusyuntilSchoolStarts.”DailyHerald,26Feb. 2014, 7246-11e3-8a04-0019bb2963f4.html.

Welcome to the neighborhood, Ryde YXE! Ryde YXE has recently opened their new location in City Park! Looking for an awesome indoor workout? Check them out! WELCOME RYDE YXE MEET CAILIN EKSTRAND “Hi everyone! My name is Cailin Ekstrand and I am new to Craven as a fieldwork student. I am in my final semester of Kinesiology and Health Studies at the University of Regina. In the final semester, KIN students are given the opportunity to experience life as a kinesiologist by working with an agency for a total of 15 weeks. I will be seen helping out around Craven until the middle of April gaining hands on experience with clients and staff. I will start by shadowing the trainers here at Craven, and eventually take over and take the lead with a few programs. I am really excited to get started! I call Swift Current home, however, I spent most of my childhood in a small town called Macklin SK. I have two younger siblings and I beautiful chocolate lab who is a ball of energy. I have recently acquired my Certified Personal Trainer certification through CSEP and I am really looking forward to having an opportunity to utilize that knowledge. Growing up I was really involved in dance and curling. Curling now is my passion and something I love to partake in and have put my name in as a sub in various clubs around Saskatoon. In the rest of my free time I love kayaking, running, and photography.

While I am at Craven, I look forward to learning about program design, exercise mechanics, and working with a variety of different people each with different reasons for coming to Craven. Say hi if you see me around the gym! I look forward to meeting everyone and learning everything this semester is going to offer!”

“Fit for Life was designed for me and for you ... yes for you and for you! As a mature recreational exerciser, I was taking my life in spurts of being highly active to getting injured just about every year. I tried new things like running, cycling, mountain biking, swimming and enjoying the outdoors, mainly in the summer time. But in the summer time I had torn muscles, sprained ankles, sore knees, so I went to Craven SPORT services for physiotherapy. One day my physiotherapist said: “Andrea we need to change things. We have to exercise more. You don’t want to see me, you want to do things for you and for your lifestyle.” I said, “Well, my kids are in a lot of activities and I can’t commit.” My physiotherapist said, “So, Andrea when do you have time?” I said, “mainly after 8pm.” “Well,” he said, “then I will make a program for you for after 8pm. Tell your friends who only have time after 8pm and bring PATIENT SPOTLIGHT STAFF SPOTLIGHT Hear What Our Patients Have To Say!

them along.” That was the inception of Fit for Life. I had no clue about body position and functionality, I could barely lift a 2lb weight, and I honestly even had a hard time balancing. My friends were all in the same boat, so we started with the pure basics. Believe it or not it’s still my go to. Every day I start with basics. Just even for a fewminutes. Then I move on. With the help of Fit for Life, I must say I have had no injuries during these years. I can continue my lifestyle feeling empowered, energized and full of zest. I try new things with confidence and I keep my joints moving. Every week I look forward to Fit for Life. We have an awesome trainer and the program keeps changing, so we never have a dull moment. Our group sticks together like glue and we all help each other. Most importantly we have fun and we crack jokes, don’t get me wrong, we work hard to improve and to continue our active lifestyle. I am truly grateful for this program. So, if you are intrigued with this article or wanted to try it out, there is always room for you. As said before Fit for Life was designed for me and you. Give it a try.” - Andrea S.

KELSEY BOHACHEWSKI “I was a sprinter/pentathlete from2010-2015 with the University of Regina. I was the third leg for our 4x200m relay in my rookie year, and in my first and fifth year we broke the school record. I started pentathlon after my roommate convinced me to try it, and I was hooked. There are a lot of technical aspects to the pent (hurdles, high jump, shot put, long jump, 800m, on my!) And little room for failure. If one event goes wrong then your entire score can be brought down and you can lose medaling position. I loved pent due to its variety of events, the mental toughness needed to push past a bad event and look positively towards the next, and the feeling of accomplishment after completing a grueling 5-6 hour day of competing. Even though it’s an individual sport there was a lot of bonding and we supported each other throughout the competition. Training for 5 events including the relay sure kept me out of trouble in school!”


Call If: • You have back pain at the end of the day • You have trouble enjoying time with family due to pain • You have limited mobility at work • You have trouble bending or reaching • Your joints are stiff or swelling • Suffering with pain from an old injury

Get Answers For Your Aches & Pains. Call: 306.934.2011



Friday, February 2nd from 4:00pm – 7:00pm Craven SPORT services (701 2nd Avenue N, Saskatoon) We want to celebrate our new expansion and more importantly, YOU! We wouldn’t be here without you and we want to say ‘Thanks’! You’re invited to our Grand Expansion Opening & Customer Appreciation Event! Stop by the clinic for prizes, drinks, and food and check out our new and improved space! FREE PELVIC FLOOR WORKSHOP FEBRUARY 11TH AT 12:30PM LOCATED AT CRAVEN SPORT SERVICES #3 – 701 2nd Avenue North, Saskatoon, SK The pelvic floor: what it is, what it needs to do and how it should help us in everyday life! Bree Rutten, Pelvic Floor Physiotherapist, is going to be hosting this FREE Pelvic Floor Workshop focusing on the pelvic floor and our daily life! Becomemore aware of your pelvic floor! To register, please call us at 306-934-2011 or email us at css@ or register online here:

Welcome Breanne! Breanne grew up in Saskatoon and attended the University of Saskatchewan, where she completed an arts degree in Native Studies as well as a Bachelor of Education. Outside of work she enjoys barrel racing, spending time with family and friends, and hanging out with her two cats! We’re excited to have you as our new full-time receptionist!

Try these movements if you are experiencing pain. EXERCISE ESSENTIALS Relieve Aches & Pains In Minutes Without Pain Medication!

PRAYER STRETCH - EXERCISE BALL While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Hold for 10 seconds and repeat 3 times.

IT BAND STRETCH - SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 10 seconds and repeat 3 times.

Helps with knee pain

Stretches lower back


Always consult your physiotherapist or physician before starting exercises you are unsure of doing.

Hot Chocolate


Chocolate is enjoyed by almost everyone in this world; therefore it’s about time we talked about what benefits we are getting from the delicious food. There are different chocolates to choose from: baking (unsweetened), dark chocolate, milk chocolate, and white chocolate. Chocolate contains cocoa and it is the cocoa component of the food where the potential health benefits reside. Cocoa contains an antioxidant, called flavanol. Antioxidants act as protectors in the body against cell damage. Damage can happen from exposure to smoke or pollution, or naturally from the aging process. Including foods that are antioxidant-rich may improve health or delay the onset of various chronic diseases. Chocolate has been reported to play a role with chronic disease prevention, including heart disease. Heart disease directly affects 2.4 million Canadians. Extensive research continues to strive for evidence around food and health benefits. Currently, there is no standard recommendation for the health benefits of eating chocolate or cocoa to reduce the risk of heart disease in healthy adults. However, there may be an association with including baker’s chocolate, dark chocolate, or cocoa powder in your with Amanda Kilduff

lifestyle with improving blood circulation. More long-term research is needed to see the outcomes of chocolate on heart health. Lastly, chocolate also contains a phenylethylamine (PEA), which is associated with mood improvement. The amount of PEA in chocolate is very minimal compared to the amount of PEA needed to produce an impact on mood in lab research. On the other hand, chocolate also contains carbohydrates and caffeine, which can also positively impact mood. Although, perhaps the positive mood associated with chocolate is simply the learned response from past experience other than a nutritional one. Resources: Cardiovascular Health – Chocolate. (2010, March 1). Retrieved from: Heart Disease in Canada. (2017, February 10). Retrieved from diseases-conditions/heart-disease-canada.html Should commercially available chocolate or cocoa products be recommended to healthy adults to reduce the risk of CVD? (2017, June 16). Retrieved from

Ingredients • 1/3 cup cocoa powder • 3/4 cup white sugar • 1 pinch salt

• 1/3 cup boiling water • 3 1/2 cups milk

• 3/4 teaspoon vanilla extract • 1/2 cup half-and-half cream

Directions Combine the cocoa, sugar and pinch of salt in a saucepan. Blend in the boiling water. Bring this mixture to an easy boil while you stir. Simmer and stir for about 2 minutes. Watch that it doesn’t scorch. Stir in 3 1/2 cups of milk and heat until very hot, but do not boil! Remove from heat and add vanilla. Divide between 4 mugs. Add the cream to the mugs of cocoa to cool it to drinking temperature.

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