The scenic loop: running at The Forks

One of the best ways for me to instantly feel better is to go for a run. I run a couple times a week from my studio in the Exchange to The Forks. I love running. It gets the cobwebs out. I feel lighter, energized and relaxed all at the same time. It is my most consistent tool. It resets me.

I am a social runner, I enjoy chatting and running. It is one of my favourite ways to spend time with people I care about. My best friend and I have scheduled twice weekly runs. It’s pretty fantastic. We get to hang out, do something great for our bodies and work out whatever is on our minds. It’s a win-win-win situation. On weekends, my husband and I lace up and tour around. It’s pretty awesome to have my favourite people double as my running buddies.

My running route is a scenic and beautiful tour of downtown Winnipeg centred around The Forks. It connects different distinct neighbourhoods. In my 30 minute run I tour The Exchange, Waterfront Drive, The Canadian Museum for Human Rights, the Esplanade Riel Bridge, the historic rail bridge at The Forks, St Boniface Hospital, and the St Boniface Cathedrale. The trail hugs the river which is beautiful in all seasons. I often think of  the river as the living part of downtown- the ice, the melting, the currents, it’s always alive. I enjoy the process of watching the snow and ice melt and the green reappear.

There are very few times when we are away from phones, computers and to do lists. When I’m out on my loop the only thing I have to worry about is putting one foot in front of the other and moving forward. It’s so simple and beautiful.

To help you get started and explore my favourite loop, I put together my top five tips for you to start running at The Forks:

1.     Make a plan. Not a runner? Start by walking. The Couch to 5K app is helpful in that it gives you a walk to run ratio building up over time. Commit to days and times. Use the historic rail bridge at The Forks as your starting point of the 3 km loop. Follow it to the Norwood Bridge, along the path behind St Boniface Hospital, along Tache Ave. and across the Esplanade Bridge back to the Forks. This base loop connects to many different active transportation routes: Assiniboine Ave, Lyndale Drive, North Winnipeg parkway, and the Seine River. Exploring is part of the fun!

2.     Invest in good shoes. You need one piece of official equipment for this sport - invest properly. Start with a brand new, properly fitted pair of shoes that are made for running. Not your old ones from 1997 aerobics step class. This helps prevent injury. Seriously, I have the bunions and multiple lost toenails to back this up. Check out Canadian Footwear or Running Room. The shoe experts can connect you with the proper shoes to support your body so you an have a comfortable running experience.

3.     What to wear. Weather-wise, it’s still quite a mixed bag. After running all winter, spring running feels like a tropical dream! You really only need one layer on the bottom - pants! And up top, two layers. Ladies - a good sports bra goes a long way. Also, zipper pockets are pretty important to carry keys and phones.

4.     Technology + Tunes. For keeping track of my runs, I like to use Runkeeper. Music? I am a super social runner (see #5) I run alone 10% of the time and when I do, I prefer the peace and quiet and watching the world pass me by. But, I think I’m a bit alone on this, many people love music when they run, pumping them up and having a party of one. I asked my friend and runner Rachael to give me her top five pump up running songs:
1. Sir Duke by Stevie Wonder
2. B-Boys In the Cut by Beastie Boys
3. Wake Up by Arcade Fire
4. Queen B*tch by David Bowie and
5. The Choice is Yours by Black Sheep.
If you’re a set it and forget it kind of person, Google Play music is super helpful in curating just the right playlist for you. You type in one song or artist and it will curate a playlist based on that.

5.     Buddy up! I’m social. It’s not JUST exercising, it’s visiting time. I also like appointments for things. Making a regular commitment to meet someone to walk or run helps to keep you consistent. When someone is expecting you, you are much more likely to be consistent. Work downtown? Make plans with an office pal to go for a lunchtime jaunt.

There you have it! And don’t forget to stretch after every run. Here are some basic stretches and yoga moves from Runner’s World that are helpful in promoting flexibility and reducing injury. Can’t wait to see you out on the loop this spring!

Lindsay Somers is a lifestyle health coach in Winnipeg. You can follow her adventures on Twitter and Instagram. All photos my Mark Reimer.

The Frances Five: secrets to a long happy life

If you’ve ever been to The Forks on a Tuesday or Thursday morning it’s hard not to notice a happy, friendly group of seniors milling about. They meet twice a week for their I AM Fitness class, a free exercise class that caters to those 55 and up, encouraging strength, mobility and flexibility. 

I recently joined them for a class and met Frances, who at age 90 is living life to it’s fullest. After class, over a cup of tea in The Forks Market, she shared with me some secrets to her long, happy, healthy life.

I call them the Frances Five, and I’d love to share them with you:

1. She goes outside

Frances is outside all the time, nature makes her happy. Fresh air invigorates her, connecting her to the outside world. She cuts her own grass in the summer and shovels her own sidewalk in the winter. I asked her how she manages our cold winters, she smiled and said, “You put on a warmer coat.” Keep your eyes peeled for Frances this winter on the Red River Mutual Trail, she’s a trail regular!

2. She spends active time with friends and family

“She’s our inspiration!” her classmates proudly announce. Smiling and greeting each other, it’s clear there are relationships beyond exercise. After class, they routinely have coffee, celebrating birthdays and life milestones together. It motivates Frances when people expect to see her every week. It’s a nice way to spend time with people., some of her best memories were winters she spent skiing with her grandsons, she tells me.

3. She doesn’t eat fried food often

When I asked Frances about what she eats, she simply stated, “Well, I try not to eat fried foods.” She cooks most of her own meals and often enjoys a glass of red wine with dinner. Winter breakfasts are oatmeal with flax, snacks are fruit or almonds. Currently her favourite sandwich is toasted tomato made with her own garden tomatoes.

4. She says yes

She is always up for anything. It takes bravery to step out of your comfort zone, and Frances is a living example of that. Do a plank? Sure, why not. Frances says that as long as she can move her body, she can participate in life. The I AM Fitness classes maintain her mobility and strength to give her the energy to go out in the world to dance, skate, play badminton and enjoy the theatre and symphony.

5. She walks and bikes everywhere

Her first choice to get anywhere is always to use her own body. In summer months, Frances rides her bike to The Forks for classes. If you spot her in her own neighbourhood, she’s always out walking. She recently had a few errands downtown, she told me she left her car parked downtown for the day and walked everywhere she needed to go. “Why drive everywhere?” she says. “It’s more fun to get out and see the world.”

Oh Frances, you have my heart. I want to grow up and be just like you.

I AM Fitness classes are every Tuesday and Thursday from 9:30 am – 10:30 am, and 10:30 am – 11:30 am. In warmer months they meet outside under the Forks canopy and in cooler months they meet inside the bright beautiful Royal Dance studio in The Forks Market. Classes are first come, first serve. Sign up sheets are posted outside the class to reserve your spot. They don’t check IDs.

* * *

Lindsay Somers is an urban lifestyle health coach. You can follow her on Twitter and Instagram. All photos by Luckygirl Photography. Special thanks to Raul, Connie and Frances for sharing their stories. 

Picking Something Fresh in the Public Orchard

What's better than walking around, enjoying the summer sun, and picking berries right from the branch? Picking berries in the heart of Winnipeg's downtown! The fruit in our Public Orchard is starting to ripen, and we can't wait until you can harvest fruit from the trees. Yes – you can pick the fruit for FREE!

In 2013, Winnipeg CORE helped us install 61 fruit trees and as many as 75 fruit bearing shrubs as a part of our Target Zero initiative. Since the trees and shrubs are still fairly young, it will take 2 or 3 years until all the plants are producing the fruits of their labour. 

BUT, some of the plants in the Public Orchard are very close to giving us summer treats! 

Here are some of our favorites:

1. Ben Connan Currant

Taste: Rich blackcurrant flavour
When they're ripe: When they are a deep purple (darker than in this photo)
Use them for: Blackcurrant Shortbread Bars

2. Goji Berry

Our Goji Berry plants are currently full of flowers like these ones that will soon produce fruit!

Taste: Slightly bitter with a sweet berry aftertaste
When they're ripe: When they turn bright red and taste slightly sweet
Use them for: Pineapple Goji Berry Smoothie

3. Northline Saskatoon Berry

Taste: Sweet and juicy
When they're ripe: When they are a deep purple
Use them for: Saskatoon Berry Ice Cream

4. Goodland Apple

Taste: Crisp and tender sweetness
When they're ripe: When nearly half the apple has turned red
Use them for: Classic Apple Turnovers

5. Double Delight Raspberry

Taste: Classic and sweet
When they're ripe: When they turn bright red and taste sweet
Use them for: Raspberry Lemonade Yogurt Popcicles

6. Pixwell Gooseberry

Taste: Boozy grape-like flavor
When they're ripe: When they turn red and feel soft (pick green berries for cooking)
Use them for: Gooseberry and Elderflower Jam

Full list of fruit in the Public Orchard:

Berries & Cherries:	Apples & Pears:	Plums & Apricots:
Tundra Honeyberry Red Lake Currant Pixwell Gooseberry Polaris Blueberry Goji Berry Northern Sky Blueberry Northline Saskatoon Berry Double Delight Raspberry Highbush Cranberry Theissen Saskatoon Berry Ben Connan Currant Nankin Cherry Black Nankin Cherry Carmine Jewel Cherry Cupid Cherry Evans Cherry Crimson Passion Cherry Russian Orange Sea Buckthorn	Milstream Apple Goodland Apple Zestar Apple McIntosh Apple Goodmac Apple Red Sparkle Apple Prairie Magic Apple Fall Red Apple Carroll Apple Apple Multi-graft Dexter Jackson Apple Prairie Sun Apple Northland Apple Norkent Apple Early Gold Pear Golden Spice Pear Ure Pear	Toka Plum Pembina Plum Westcot Apricot

Follow the progress of the Public Orchard on Facebook, Twitter, Instagram, and now Snapchat! 

Happy picking!

Farmers Market at The Forks

Farmer’s Market season is upon us, and we can tell how anxious people are to fill their fridges and fruit bowls with some homegrown, homemade, unique goodness.

We been holding our Farmers Market each Sunday since mid-May, and people have been coming out – despite a few raindrops here and there – to delve into our vendors’ offerings.

Since it’s early in the season, many of the products on the tables have included jellies, jams, pickles and preserves, baked goods, and handmade jewellery and other pretty things.

Perennial plants and potted herbs are perfect reminders that summer is in fact on its way, and with that, the promise of delicious locally-grown produce like carrots, kale, peas, beans, cucumbers, zucchini, swiss chard, cauliflower, squash, beets, gourds and radishes.

Here are just some of the vendors we’re excited to have in our Farmer’s Market ranks:

Beach Glass – Linda Haugen

Like the name would indicate, Linda makes beautiful jewellery out of bits of weathered beach glass, washed up on the shores of Lake Winnipeg. 

Flora & Farmer

This gal offers variety of eclectic jam flavours – think strawberry beet & vanilla, strawberry, ginger & orange, or my personal favourite, maple, ginger & blueberry, which I think would be just as good on a slice of multigrain in the morning as it would be a pork tenderloin marinade for dinner. Bonus: no sugar added.

Generation Green

One of our favourite vendors from inside The Forks Market gets outside for the Farmer’s Market. They’re selling all kinds of local favourite food items like birch syrup, the award-winning Jamore blueberry jam by the makers of Thrive Bars, and bee pollen. Who knew our honey bees could provide us with sweet, sweet honey, AND a huge B-vitamin kick in the form of pollen?

Anandha

What’s going to shake up your hot dog at your next backyard BBQ? Beet ketchup, that’s what. This guy knows his beets – he sells everything from beet juice, to beet puree, shredded beets, beet bread, and yes, beet ketchup.

Freshly Baked Bread

Signy Christianson bakes beautiful white and whole-wheat bread, hotdog and hamburger buns, dinner rolls, cinnamon-raisin bread, and croutons as well as some delectable sweet treats like Nanaimo bars, butter tarts, lemon tarts and matrimonial bars.

Farmery

You’ve probably seen this orange-labeled beer at the LC and in restaurants, but maybe you haven’t tried it yet. It’s brewed right here in Russell, MB and the Farmery guys will be hanging out at our Farmer’s Market with samples and stories about becoming brew masters. Come say hi!

Loved Shorts

You will love these shorts. These girls are experts at making old jeans into the perfect pair of cut-offs, and jazzing them up so your perfect pair of shorts is totally unique.

The Bannock Factory

Bannock in a Box? Ok! These guys make delicious bannock, freeze it, box it up, and make it easy as 1-2-3 for you to have a bannock breakfast or side dish anytime you want! Just heat it up for 45-seconds in the microwave and it’s bannock time.

Wildfire Farms

Serving up all cuts of locally and sustainably raised pork and beef, including tenderloin, rib eye, roasts, ground beef, sausage, soup bones and lard, as well as free-roaming chickens, ready for you to take home and fire up on the BBQ.

See you Sundays at The Forks in the Plaza Parking Lot from 11 a.m. – 4 p.m. for Farmer’s Market goodness all season-long!