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Fitness trainers not always counting your reps

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Kathryn McKenzie; who is a certified sport conditioning specialist and personal trainer; has joined the Selkirk Settler Times as a health and fitness columnist. McKenzie is also an author; speaker and owner of Surefire Fitness. (Submitted Photo By Cory Aronec Photography).

Confessions of a Personal Trainer

If you have ever witnessed a personal trainer in action (or seen any of the stereotypical portrayals on television), you probably have a picture in your head of an imposing figure standing over their client counting each repetition of every exercise loud enough for all to hear. 

A standard workout consists of several exercises organized into sets and repetitions or reps.

There are at least several million different combinations of exercises, sets and reps and choosing the ones that work for you is dependent on your goals, injury history, workout preferences, and exercise experience. Consulting with a certified fitness professional can help ensure you are doing workout combinations that are efficient and safe.

As a very general rule, heavier resistance lifted for less repetitions (for example, sets of 6-8 repetitions) would be used to develop muscular strength while higher repetition ranges (10-12 or more reps in each set) would be more suited to developing muscular endurance. 

Most personal trainers seem to be very accurate when counting client reps, but I actually rarely count each repetition as my client completes them. For the longest time, I thought I lacked focus. My client was doing all of the hard work – all I had to do was count to 8, 10 or 12.

However, I eventually discovered that most clients count intuitively on their own which freed me up to shift my attention to the most important thing – how they were moving. 

In the back of my head, I have a fairly accurate tally of my clients’ reps as they go but I choose to focus on observing their technique and giving cues to help them make the most out of each movement. I’m aiming to land them within a repetition range rather than a specific number.  Who decided that a set of 10 was better than a set of 9 or 11 anyways?

I will determine when their set is complete based on their performance. If they are starting to fatigue and their technique is starting to suffer, then it’s time to take a break and regroup for the next set. At times, I’ll add a bonus repetition or two if the person is looking strong at the end of the set. To me, it’s more important that they focus on quality repetitions rather than worry about  completing an exact number. 

During a workout, the number of repetitions in each set is important but it’s certainly not the most important thing. 

Tips of the day 

* Choose a repetition range that will help you achieve your goals.

* Focus on good form during each repetition of your exercise.

* Enjoy your workout – it should be challenging and make you feel awesome.

Kathryn McKenzie – B.H.Kin, B.Ed / Certified Kinesiologist, Sport Conditioning Specialist & Personal Trainer & Author, Speaker & Owner of Surefire Fitness Phone: 204-802-3131

Remember: You are someone of value

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Henry Ozirney was the founding pastor of New Life Church in Stonewall Man.,, where he served from 1970 until he retired in 2014. Ozirney is currently the Interim Pastor at New Life Church in Teulon, Man. He writes a weekly column for the Selkirk Settler Times. (Brook Jones/Selkirk Settler Times)

One of my favorite comedians used to be Rodney Dangerfield. Dangerfield became famous through his use of self-deprecating humor. Here are a few examples:

“I was such an ugly kid… when I played in the sandbox, the cat kept covering me up.”

“I’m so ugly… my father carries around the picture of the kid who came with his wallet.”

“I could tell my parents hated me. My bath toys were a toaster and a radio.”

“When I was born, the doctor came out to the waiting room and said to my father, ‘I’m very sorry… we did everything we could… but he still pulled through.’”

“I’m so ugly…my mother had morning sickness – after I was born.”

“Once when I was lost, I saw a policeman and asked him to help me find my parents.  I said to him, ‘Do you think we’ll ever find them?’ He said, ‘I don’t know, kid… there are so many places they can hide!’”

While Dangerfield used these one-liners to get a laugh, a lot of people have the same kinds of thoughts inside about themselves and they aren’t laughing.  One girl I was recently counseling said that in her mind, ran the constant refrain: “I’m fat, I’m ugly and I can’t do anything right!”

Dr. James Dobson, well known authority on family life, says that from his experience, there is an “epidemic of inferiority” going around. Any counselor will tell you that the vast majority of people they deal with struggle with feelings of low self-esteem.

For sure, there was a time in my life when I identified with people like Rodney Dangerfield.  I, too, felt dumb and ugly and unwanted. Yet, thankfully, I can honestly say those days (and thoughts) are behind me.

The key to victory over low self-esteem came for me as I studied the Bible. From that, I realized, first of all, that I had been created by God in His own image. I read Genesis 1:27 which says, “So God created man in His own image, in the image of God He created him.”  From this verse I realized that if I am a creation of God’s and in His “image” too, then I’m not worthless or valueless.  I remember a poster that friends of ours had in their house that said: “I’m not junk because God don’t make junk.”  I know I am worthwhile because I exist as a creation of God’s in His image.

Secondly, I realized that since Jesus Christ died for me to save me from my sins, that means that I am someone of value.  I read scriptures like Paul’s statement in 1 Timothy 1:15: “Christ Jesus came into the world to save sinners – of whom I am the worst.  But for that very reason, I was shown mercy so that in me, the worst of sinners, Christ Jesus might display his unlimited patience.” I recognized that if Jesus died for me, then I am not worthless. As someone put it to me, “Henry, even if you were the only person on the earth, Jesus would have left Heaven to come to earth to die for you.”

Those two facts about me and who I am have given me what I consider to be a healthy self-esteem. And, as I live, I attempt to keep a balance between two extremes.  One is that sense of worthlessness: “I’m nothing, I’m just dirt” and the other is pride: “I’m the center of the universe, I’m God”.  A healthy self-esteem is seeing yourself as God sees you: created in His image, one whom He has sent Jesus His Son to save from sin.  Once you see yourself that way, you know you have infinite worth and value.  You also realize that your life has an ultimate purpose that only you can fulfill.

You don’t have to run yourself down anymore.

Happy St. David’s Day

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Brook Jones a columnist and also the editor of The Selkirk Settler Times.

Wishing the Welsh community in the Interlake a very happy St. David’s Day.

Funding support available for school divisions in 2021-22 school year: Cullen

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Check out the Selkirk Settler Times for the latest in news.

Submitted by the Province of Manitoba

The Manitoba government will continue to prioritize protecting Manitobans and maintaining a safe and healthy learning environment for all students, teachers and staff with projected spending of over $154 million from the Safe Schools Fund during the 2020-21 school year, Education Minister Cliff Cullen announced on Feb. 25.

“Our government believes the best learning environment for students is in schools and classrooms, and that is why we continue to make record investments in our education system,” said Cullen. “We are still facing the challenges of the ever-changing COVID-19 pandemic, so we need to help our schools prepare and be ready to adapt come the start of the next school year.”

Funds remaining from the $185.4-million Safe Schools Fund will be provided to school divisions on a per-pupil basis for the coming 2021-22 school year. These funds will help bolster staffing, prioritize health and safety, and support learning and technology. The Manitoba government continues to collaborate with school divisions on additional supports as needed, based on evolving public health conditions, and planning is currently underway for the upcoming school year.

Of the $185.4-million fund, approximately $154 million is currently projected to be spent by the end of the 2020-21 school year. Current spending up to Jan. 31, 2021, supported the following:
• $31.3 million for staffing,
• $13.9 million for learning and technology,
• $13.3 million for health and safety,
• $4.9 million for personal protective equipment, and
• $8.5 million in other expenditures.

“We will continue to work with our education partners to make sure educators and school leaders have the supports and resources so students can receive a high-quality education and reach their full potential,” said Cullen.

Established in August 2020, the $100-million Safe Schools Fund includes $48 million in school division savings from the 2019-20 school year and additional $52 million in provincial funding. In late August, the federal government also announced COVID-related funding for education, creating a total pool of $185.4 million.

Earlier this month, the province announced historic investments in Manitoba’s public schools system, increasing the Funding of Schools Program for the 2021-22 school year by $20.8 million, or 1.56 per cent.

The $1.35 billion total is the highest investment in Manitoba’s history, the minister noted.

Manitoba has the third-highest spending per student in Canada at $14,815, after Saskatchewan and New Brunswick.

Dancers keeping in step

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Despite the COVID-19 pandemic, Troyanda is keeping its dancers’ feet in step as they continue to train and practice.

On Feb. 26, the local dance group based in Selkirk hosted a Zoom event dubbed Feel Good Friday.

The event enabled dancers not only to connect virtual, but also to get in a dance workout.

Full feature coming soon.

East St. Paul Curling Club represented at Scotties Tournament of Hearts

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For the latest in sports check out the Selkirk Settler Times. (Brook Jones/Selkirk Settler Times)

It seems like it could be an episode in the Twilight Zone. 

It was not that long ago that two-time Canadian woman’s curling champion Chelsea Carey found herself without a team, then not knowing if there would even be a curling season due to the pandemic. Fast forward to February when Carey was asked to replace Tracy Fleury as the skip on her East St. Paul Curling Club after Fleury decided to stay home to look after her baby daughter, Nina (who had some health issues) at the 2021 Scotties Tournament of Hearts in Calgary. 

Fleury had earned a berth in the Scotties as Wild Card1 based on her CTRS points. 

Not only did Carey take the reins of a brand-new team, she skipped the squad to a 5-3 record, which wound up clinching a spot in the championship round after the smoked cleared following Thursday night’s draw. 

So, does Carey feel like she’s living a dream, going from no chance to curl in competitive women’s play to a winning record at the Scotties so far? 

“Well, I wouldn’t say it’s a dream because it is in a bubble,” Carey said from Calgary on Thursday afternoon. “But I’m pretty excited to be here.” 

Yes, the bubble. Like the NHL playoffs that were played in Edmonton, a bubble to address Covid-19 concerns was set up to allow curlers to compete in the Scotties, Brier, Mixed Doubles, men’s worlds and two Grand Slam events in Calgary. Players must mask up off the ice, isolate in their hotel rooms between draws, get tested for Covid constantly and curl with no fans in the stands. No handshakes are allowed. 

“It’s been bizarre,” Carey said. “I can’t go for walks or even got get a coffee from a Starbucks, which is next to the hotel. It’s pretty restrictive but I understand it and they’ve done a really good job with no negative tests. 

“But I just eat, sleep and curl whenever I’m at a Scotties anyways.” 

Third Selena Njegovan, second Liz Fyfe and Kristin MacCuish have helped Carey win five games of the preliminary round without the more familiar Fleury at the helm. 

“We came here with Chelsea as a new player so, things were gonna take awhile to click,” Njegovan told a media scrum on Zoom. “I feel like we’re learning every game and taking things out of each game.” 

Carey, 36, said she had no trouble reading each new player’s delivery since she had watched them throw so often when she curled against them for so many years when she lived in Manitoba before moving to Calgary. 

“I think we’ve actually played better than our record in that we should have won some games that didn’t work out,” said Carey, who admitted that she had struggled with “figuring out the ice” earlier. 

The Scotties veteran is also finding the atmosphere too quiet with no fans in the stands. Scotties skip Sherry Anderson said she could actually hear a toilet flush. 

“It’s definitely weird,” Carey said. “It doesn’t feel like a Scotties. It feels like random spiel at a curling club somewhere. 

“It’s also the first Scotties where my parents haven’t been here physically, although we’ve been keeping in touch.” 

Dan Carey, her father, coached her for years. 

“I definitely hear him in my head during games,” Chelsea said. 

Tracy Fleury has also kept in touch daily, Njegovan said. 

Wharton reminding residents to follow guidelines for public health

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Jeff Wharton is the Member of the Legislative Assembly for Red River North. (Photos Submitted by the office of Jeff Wharton)

Thanks to the tremendous efforts and sacrifices of many Manitobans, our government recently announced limited changes to the COVID-19 public health orders. These changes represent a cautious approach to re-opening, taking into consideration that we do not want to go backwards and see case counts rise.  I encourage everyone to continue following the public health fundamentals of physical distancing, washing hands and wearing a mask to keep this success going.

For our local communities and our municipal governments within the Red River North Constituency, I would like to advise that applications are now available for the 2021 Urban and Hometown Green Team Grants.  The Green Team programs support summer employment for hundreds of Manitoba’s youth in supporting community projects while also providing them with valuable work experience.  Green Team grants allow communities too hire youth aged 15 to 29 to work on community projects between May 1 and August 31. Eligible recipients include non-profit organizations in Winnipeg and rural Manitoba and municipal governments in rural Manitoba. The deadline for applications is February 15th.  For more information on Green Team applications visit www.manitobago.ca

The Building Sustainable Communities Grant also recently opened for applications to support community development projects. The 2021 program intake has been expanded to include support for larger-scale capital projects. This includes a maximum grant contribution of 50 per cent of eligible capital project costs, up to $300,000. Eligible applicants for the Building Sustainable Communities Program include non-profit organizations, charitable organizations, municipalities, and northern affairs community councils.  Deadline for applications is Feb. 28. For more information about the program, or to apply, visit www.manitobago.ca.

As we forge ahead in 2021, I continue to be honoured to represent the residents of the wonderful constituency of Red River North.  While we are not out of the woods yet in this pandemic, there is a light at the end of the tunnel and together we will forge ahead and into a new, brighter day.  Please do not hesitate to contact my office with any questions or concerns you may have at (204) 641-2107 or rrnorthca@mymts.net.

Jeff Wharton is the MLA for the Red River North Constituency

Learning to budget in the time of COVID; Selkirk delivers despite pandemic challenges

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(Photo Submitted by City of Selkirk)

Submitted by the City of Selkirk

The work that goes into putting together the city’s budget every year was tempered by a heavy dose of COVID-19 this year, and while the end result is quite pleasing it comes with some caveats. Most notably, the unpredictable nature of the virus may play a bit of havoc with the city’s best-laid plans.

Still, Selkirk once again completed its budget before 2020 was finished with us, delivered the lowest tax adjustment in over eight years and filled budget 2021 with several asset management driven infrastructure improvements.

But the difficulties of planning under the backdrop of a global pandemic can’t be understated.

Mayor Larry Johannson acknowledged the COVID affect and said there’s no getting around it – COVID had a seat at the table for this year’s budget discussions.

“Council and administration worked hard on keeping things affordable because of COVID, we needed to manage the uncertainty. It’s difficult to plan in a year where you’re not entirely clear what you’re going to be able to do or not do,” Johannson said.

“We were planning for things to return to normal to a certain extent and have work planned for spring, summer and fall, but there’s a good chance they might be delayed depending on vaccination and infection rates.”

The 1.5 per cent increase is lower than the City of Winnipeg’s 2.33 per cent and the provincial government’s reported consumer price index, which, at 2.2 per cent, is a whopping 47 per cent higher than Selkirk’s property tax increase.

Selkirk residents will pay an average of $3.50 a month more in 2021 in taxes, and in return will get improved infrastructure – including the opening of the new wastewater treatment plant, the city’s largest ever capital expenditure – better parks and trails and hopefully, the water tower will get its much-needed facelift this year.

By comparison, you may have received a notice that your Internet bill is going up this year at a rate almost double the city’s increase.

“A major Internet provider in the region just announced that their fees are going up $6 a month, and you’re getting nothing new there or better service, whereas the city’s tax increase is about $3.50 on average, and you’re getting improved services and infrastructure,” said Chief Administrative Officer Duane Nicol.

Pandemic or not, the city stuck to its Strategic Plan and its asset management program while creating the budget, as they do every year.

“Our project selection is all done with our asset management program which allows us to select the most cost-effective work to be done in the most timely fashion,” Nicol said.

The year’s work is slotted into the appropriate pillar of the five pillars that make up the Strategic Plan – Vibrant, Safe and Healthy Community, Strong and Stable Local Economy, Safe and Sustainable Infrastructure, Maximum Value from Community Resources and Environmental Stewardship.

The Strategic Plan was set for a review last year, but due to the fact public consultation – essential to the plan’s validity – couldn’t properly take place in 2020, a review is scheduled for this year.

“We want to renew our Strategic Plan, however it will be subject to our ability to properly engage with the citizens of Selkirk,” Nicol said.

“It’s too important to rush and not do a good job of engaging the people who are the rightful authors of the Strategic Plan.”

The city’s largest ever capital investment – a new $39 million wastewater treatment plant – will open this year and is already an environmental and economic success.

The plant will treat effluent to a higher standard than is required under provincial regulations and was built to a smaller size but will still be able to handle today and tomorrow’s wastewater due to technological superiorities and the city’s plan to take advantage of existing infrastructure to handle the load.

“Our wastewater treatment plant is a bold statement about Selkirk’s commitment to protecting the environment. We live beside the Red River, which flows into Lake Winnipeg and council, administration and all staff take great pride in our investment in the best technology of the day to protect the health of both those bodies of water,” Nicol said.

Work on the wastewater treatment plant began in 2018.

The city’s Active Transportation Strategy will be finalized in 2021, and though investing in infrastructure that allows people to get outside and move is always a good strategy, COVID has shone a light on just how important outdoor activity is.

“We’ve seen a lot of other cities during the COVID period step up their game with bike paths and their own active transportation program,” Nicol said.

“But in Selkirk we had been working on that strategy for the past couple of years and we’ve seen progress already, with the paths along Manitoba Avenue West and in various parks. We expect to have Selkirk’s Active Transportation Strategy finalized in this year, which will guide investments into those things going forward.”

The city has been investing in park, trail and active transportation planning, perhaps even more than usual, because it’s anticipating that government dollars are going to be available when the effort to kick start the economy begins in earnest.

“We expect that there’s going to be some potential for grant dollars in the near future, as the province and the federal government try to get the economy firing up,” Nicol said.

“A lot of our thinking has been making sure the plans are in place to align with some of those priorities that we are hearing from the provincial and federal governments, and it’s also the same stuff that we know Selkirk citizens value. The work done outdoors has a huge ROI (Return on Investment) and this past year is a prime example. Every dollar you put into a park, you get big dollars out of it in terms of services and benefit for citizens.

“There’s no better ROI in human investment for a municipality than parks and libraries.”

The city will invest $443,000 to extend the Manitoba Avenue Pathway from Easton Drive to Main Street.

The city has allocated $40,000 to a West End Regional Park Needs Assessment. Plans call for two parks in the west end, a neighbourhood park near the Woodlands retention pond that will feature walking paths and make use of natural features including a forested area and tall grass prairie the city aims to revitalize. A second larger park is several years down the road.

The water tower, which was to be painted last year, is on tap this year, with both the mural and the overall painting carried over from last year’s budget. Comp graduate Robyn Kacperski’s design will be featured high above the city skyline on the water tower after her artwork was selected from more than 30 submissions.

In 2021 the city will continue to make progress on both its Climate Change Adaptation Strategy and its Greenhouse Gas Reduction Plan. Projects include the installation of a new back-up generator for the water treatment plant at a cost of $800,000. Nicol says the investment will ensure the facility can be operational during extended interruptions to power making the utility much more resilient in the face of a changing climate.

“What’s going on in Texas right now, and with what Portage la Prairie experienced in 2019 are exactly the sorts of events all municipalities must be planning for”. 

The city will also invest in the replacement of aged equipment such as the fire department’s Vehicle Extrication Equipment. Sometimes called the “jaws-of-life” the extrication unit will cost over $47,000 but is a critical piece of lifesaving equipment for the department. The city has made significant investments into the Fire Department over the past three years including the new firehall and ladder truck.

Infrastructure renewal continues in 2021 with work scheduled for Agnes Avenue, with a Capital Asset Management Program (CAMP)-directed sewer renewal and asphalt reconstruction with new curbs and gutters that is expected to begin this spring or early summer. A sidewalk will be added from Manitoba to McLean and connect with the existing sidewalk.

Curb and boulevard repairs will be done on Robinson, and an investment into Phase 2 of the Business Park will happen in 2021 as well.

Eveline Street between Eaton and Queen streets will be reconstructed and brought up to today’s standards for roads, curbs and land drainage, Nicol said.

The renewal was identified though CAMP, but also supports the city’s downtown revitalization efforts. Public engagement was part of the road travelled to get to this point and a survey sought input on everything from speed and traffic control to parking and sidewalks to bicycle and pedestrian safety.

Work on the $6 million project is slated to begin in May.

Informing parents, caregivers about sexual exploitation of children

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Check out the Selkirk Settler Times for the latest news.

Submitted by the Interlake Sexual Exploitation Educators committee

The Interlake Sexual Exploitation Educators committee is acknowledging Stop Child Sexual Exploitation Awareness Week by providing a virtual presentation to parents and caregivers at no charge.

The Parents & Caregivers need to know about Sexual Exploitation Virtual presentation will be presented via TEAMS on March 9 from 7 to 8 p.m. and March 11 from 1:30 -2:30 p.m.

The one-hour session will explore the various ways that children and teens can be exploited virtually. During the presentation, parents will learn the dangers of popular social media and how it can put kids at risk for sexual exploitation and affect their mental health.

By providing information and strategies, the Interlake Sexual Exploitation Educators committee hope to empower caregivers to help keep kids safe.

The message the group wants to deliver is that awareness is key.

In order to attend the session, a device with a camera is required to participate.

In addition, attendees have a chance to win a $50.00 Master Card gift card.

To register:Cheryl at choium@lssd.caor 204-785-8224.

Check us out at www.interlakesee.ca or Instagram at iseeinterlake.

Staff receive EGGcellent thank you gift from generous community member

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Pictured: Janet Stadnyk. (Submitted by Interlake Eastern Health Foundation)

Submitted by the Interlake Eastern Health Foundation

Janet Stadnyk, a community member and Pampered Chef representative challenged herself in January to sell 20 ceramic egg cookers from the Pampered Chef line. If she succeeded, she was going to buy 20 more herself and donate them to staff in Stonewall and Selkirk for all their hard work during the COVID-19 pandemic.

As it turned out, Stadnyk was quite busy in January and ended up selling 56. She then purchased another 56 herself, to give to staff in Selkirk and Stonewall as a way of saying thanks.

Stadnyk hopes that the egg cookers will help staff prepare healthy, quick meals when they are on the go.

“Thank you so much to every amazing essential worker at the Selkirk and Stonewall Hospitals. I hope you will enjoy this ceramic egg cooker; it will feed you on those busy days. I hope it will nourish your soul and serve as a reminder of how much you are appreciated.

The egg cookers will be given to staff via draw every Monday using a numbered staff list and random number generator.

Interlake Eastern Health Foundation executive director Pamela McCallum highlights how fantastic it was working with Janet on this special project.

“When Janet reached out to me I could feel her positive energy through the phone. It is so amazing that she challenged herself to this contest and ended up far exceeding her own expectations. We are very lucky to have such generous and kind community members in our region –thank you Janet.”

Interlake Eastern Foundation’s mission is to raise funds that support health care in the Interlake-Eastern