Three skate tips for beginners

Here we are in the throes of Winnipeg winter. How are you holding up? Are you getting outside?

If you are getting outside, chances are it’s at the Winnipeg winter hotspot: The Red River Mutual Trail. It’s becoming the modern iconic Winnipeg winter experience! This year, it stretches from the St. Vital Bridge on the Red River to the Forks, and continues along the Assiniboine River past the Hugo Docks all the way to Arlington Ave. Thanks to super cold temps and not much snow - it's the longest its been in a really long time! It’s invigorating, relaxing and always so inspiring to see everybody out skating. If you’ve been on the trail, you know it’s an activity that truly brings all of Winnipeg together.

It’s our collective community backyard rink. And it’s a wonderful way to enjoy winter.

According to my scientific Instagram poll 31% of Winnipeggers have never skated before.

This blows my mind, it’s practically a life skill in Winnipeg!

So, non-skaters: I’m looking at you. I think it’s time you get out there! You can do this. It can seem a bit scary to try something new/try something you haven’t done in a while like skating but fear no more! I’ve put together my top three tips to give you the confidence to get out on that trail this year:

Step one: lace it up

One of the biggest complaints I hear from new skaters is that their feet hurt. This is because of poor ankle support and poorly fitting skates.

1.     Skates are generally one size smaller than your shoe size.

2.     Ankle support. Lace them up nice and tight at the top. It’s a hand workout.

3.     Relax your toes. Resist the urge to claw grip your toes in your skates. Just chill.

PS wool socks will keep your feet nice and toasty!

Step two: understanding balance

Skating is all about balance. The shifting of your weight from one side to the other.

1.     Take turns standing on one leg, alternating between the two legs

2.     Keep your knees slightly bent

3.     Core is always engaged, find your centre of balance!

4.     Shoulders are tall. Don’t lean forward.

5.     Look up! Don’t look at your feet.

Step three: edge + glide

Let’s talk about your skate blade and edges. There are two edges on a blade. The inside edge is the edge on the side with your big toe. Outside edge is the side with your baby toe. Make sense?

1.     Take your inside edge and slightly angle your left foot back

2.     Dig your inner edge into the ice to push off with your left foot and glide forward on your right leg with your knees slightly bent

3.     Position your right inner blade on an angle and push off repeating the same motion

4.     Alternate each leg, gliding along….LOOK, YOU’RE SKATING!

Next step: practice! Practice! Practice!

We get better every time. Want to learn how to stop? Come check out the free Learn to Skate lessons at The Forks every Tuesday evening at 7pm. Details here: theforks.com/learn2skate

Lindsay Somers is a Lifestyle Health Coach. You can follow her on Instagram and Twitter. All photography by @sierrasavannahf.

Other posts that might interest you:

• Get Going: Commuting with Company Using GoManitoba
• A New Year: 3 Ways to Feel Great & Be Active in 2018 
• Getting Cozy: Winter Prep in The Forks Market

5 Fall Habits to Start Today: Fall Back Into Routine at The Forks

In Manitoba, it’s completely permissible to throw all regular habits and schedules out the window to squeeze out every last possible moment of our summer.

Now that September is here with things like school, cool crisp mornings, regular schedules and shorter days it makes me realize that I need to get back to my regular routine again. It’s hard, and I feel like we all can use a little help transitioning into fall mode.

Lucky for you, I’ve narrowed down my top five easy and actually do-able habits to get back into the swing of things, here they are in no particular order:

Don’t forget your water bottle! There are water fountains all over the Forks Market where you can stay hydrated. 

1. Drink water (again!) 

I know, so simple, right? Bust out that cute water bottle again! It is much easier to drink little bits here and there throughout your day when you have a bottle on the go. On your desk, in your purse or in your car. It’s a really small change that has a huge impact. Also, I notice a big decline in my mindless snacking when I’m consistently drinking water. Be gone, cabin chips!

Kite and Caboodle in the Johnston Terminal has oodles of books for you to choose from for your fall cozy bedtime reading. 

2. Less screens, more books in bed

Keep those phones and screens out of the bedroom! It is my secret to a good nights sleep. It’s my absolute favourite time of day - crawling into bed with a good book. The perfect way to segue from a busy day to relax mode. A great way to unwind, get perfectly sleepy and doze off effortlessly. If your phone is your alarm, go old school and get an alarm clock. Huge game changer for a solid restful long sleep.

Tall Grass Prairie Bread Company has fresh garden market vegetables every week to make your next amazing salad.

3. Just say no to treats (everyday) 

In summer mode, it’s yes to everything! Daytime beers? Sure! Fries with that? Absolutely! I don’t know how it happened but I seemed to break away from my salad habit. And I love salads. Bring back vegetables! I’m vowing to make a salad with every single dinner. Not rocket science.

Forks Trading Company in the Forks Market has an amazing selection of loose leaf teas and gorgeous locally made hand made mugs from Mud + Stone. 

4. Evening tea 

I don’t know about you, but I got pretty used to a glass of wine or a beer with most meals. Now, I’m not saying ditch alcohol, I’m giving you a strategy to cut down on some nights — with tea. Stay with me here— tea is actually a great replacement. The ritual of making it and sipping from a beautiful Mud + Stone mug from Forks Trading Co. does satisfy that habit. It’s not a habit change, it’s what I technically call a habit switchameroo.

Riverstone Spa at the Inn at the Forks is the place to for all your skin care needs. Whether you’re looking for a new fall pick me up product to a full body spa treatment, they’ve got you covered.

5. Skin care

By the end of summer, I’m feeling a bit weathered, dry and just a bit blech from the hot sun. In fall, I like to treat my skin to a new routine and exfoliate all that sunscreen, bug spray and summer dullness away. A deep exfoliation treatment is pretty awesome. Part massage, part hydration and total relaxation. You can try the at home version, or treat yourself to a full meal deal treatment at the spa. It feels amazing and is an instant pick me up. Let that summer colour glow!

So, there you have it. Five habits to feel GOOD today. Start with a couple this week and before you know it you are a hydrated, well rested, glowing, vegetable eating human again who wakes up every day with energy and a clear mind! Hello, September!


Lindsay Somers is a Lifestyle Health Coach. You can follow her on Twitter and Instagram. All photos by Luckygirl Photography.

Spring Has Sprung: 20 min Workout

Spring is finally here! The snow has melted and the green is reappearing. It’s the perfect time to get outside and move! People often don’t know where to start, so I’ve put together a fun little workout for you to try on your next visit to The Forks:

The 20 minute Forks Workout

Warmup:

25 high knee marches on the spot
25 jumping jacks
15 giant arms circles in both directions



1. Inchworm
This can be done on the grass around the museum. Stand with feet shoulder-width apart, reach hands down onto the grass, walk hands out as far as you can. Then walk your feet toward your hands. Repeat. Good for: arms, shoulders and core muscles.

How many?
Beginner: 3 sets of 3-5 walkouts
Intermediate: 3 sets of 10 walkouts
Pro: 3 sets of 20 walkouts

Now: walk, skip or jog over to the Variety Heritage Adventure Playground!

2. Canoe Pushups
Place hands on the canoe bench about shoulder width apart. Curl your toes under. Pull your belly button in toward your spine. Hold your body as straight as you can. Bum down! No pointy or saggy bums! Bend elbows and lower your chest toward the bench seat. Then raise. Good for: arms, shoulders and core muscles.

How many?
Beginner: 3 sets of 5
Intermediate: 3 sets 15
Pro: 3 sets of 25

Great! Now, dance your way over the Oodena Celebration Circle! It’s time for a wee bit of cardio!

3. Stoney Stairs
Start at the bottom of the stairs. Hustle your way to the top as fast as your can. Pump your arms. Engage your core muscles! Good for: legs, bum, core muscles and your heart and lungs!

How many?
Beginner: 3 sets of stairs
Intermediate: 5 sets of stairs
Pro: 10 sets of stairs

Phew, amazing! Feel that? That’s your heart and lungs coming alive! Good for you! Now, sprint on over to the bridge, we’re going to work those legs a bit more!

4. Bridge Lunges
Start with your hands on your hips. Feet are shoulder width apart. Take a step forward and drop your back knee. Both knees should be bent at a 90-degree angle. Making sure your knees don’t extend past your toes. Alternate legs walking forward. Good for: legs, bum, core, balance and coordination.

How many?
Beginner: 2 sets of 10 lunges
Intermediate: 3 sets of 20 lunges
Pro: 3 sets of 30 lunges

Excellent! Almost done. Let’s head on over to The Forks beach!

5. Beach Planks
Find yourself one of these handy yellow tables. Place your elbows directly under your shoulders. Curl your toes under. Pull your belly button towards your spine and lift your knees up off the bench. Don’t forget to breathe! Bonus: can you spot the girl doing a handstand behind me? Good for: core, arms and shoulders

How many?
Beginner: 3 sets of 5-10 seconds
Intermediate: 3 sets of 30-45 seconds
Pro: 3 sets of 1 minute

Holy smokes! That was awesome. 20 minutes. You did it! Give yourself a pat on the back. Relax on the beach bench, enjoy the endorphin rush, the sunshine and stretch out all those muscles. Don’t forget to tag me @lindsayhsomers in your workout pics, I love seeing sweaty happy faces!

Lindsay Somers is a Lifestyle Health Coach based in Winnipeg. Follow her adventures on {Instagram} and {Twitter}.

Need a bird's-eye view of where you're working out? Here's a map of where you're going -

Just Show Up

Blog post by: Lindsay Somers

I’ve heard about The November Project for a while now. It’s a mysterious exercise group that meets 6:15 am every Wednesday at the skatepark at The Forks. No cost, no intimidation, “just show up.”

So, I finally showed up.

When I arrived, a group of 100 people were ready to workout and I quickly realized, OH THIS IS A THING.

There were hugs to start. New for me, but I’m friendly, so I roll with it. My past group exercise class experience was boxing, so this is a welcome change to punching.

Winnipeg is one of 30 cities that operate a ‘tribe’ under ‘The November Project.” TNP is a grassroots urban exercise movement. Started in 2011 by two Bostonians who wanted  “a simple sense of accountability to motivate and encourage people of all ages, shapes, sizes and fitness levels to get out of their beds and get moving.”

Winnipeg’s tribe is run by Rick Duha, Thomas Hall and Derek Page. They are eager, positive and motivating guys — exactly what you want at 6:15am.

This isn’t any ordinary exercise class. The world is the gym. Your body is the weight. Using the skatepark, Esplanade Bridge, CMHR, Festival Stage, the grass, hills, the Red River Mutual Trail in winter- basically using the entire world of The Forks, the leaders craft fun, inspired and different workouts. Even snow angels are fair game.

On this particular morning, we did an easter egg hunt. People took turns running up giant-sized steps on the Festival Stage to grab an egg. Inside the egg was an exercise the entire group had to do until the next person grabbed an egg. Burpees, mountain climbers, jumping jacks, plank walks. Your fitness level is irrelevant, you can do 2 or 25, it’s all good. There’s no winning, it’s just about doing.

It was fun. Even the seven minutes of burpees. Not drill sargeant-y in the least. Enthusiastic and positive. It felt like we were a bunch of neighbourhood kids playing outside. There was chatting, encouragement, laughing and good times all around.

Who are the people that do this? All kinds of people!  A variety of ages up to 60. It’s the anti-gym. No stare downs. No judgement.

We finished with a giant game of rock, paper, scissors. If you lost you had to do five pushups.

I was surprised at how much I liked working out in a large group outside in the world. I felt like I was a part of something. Something bigger. Winnipeg was quietly sleeping and there I was standing among 100 people doing jumping jacks admiring the sunrise against at the Canadian Museum for Human Rights. Pretty cool.

Post workout, I trotted away from The Forks feeling energized, happy and motivated to start my day.

The November Project has a goal to get 200+ people by early June. Set your alarm, sleep in your gym clothes, wake up and go. You won’t regret it, even if you’re a not a hugger.


Lindsay Somers is a Lifestyle Health Coach. You can follow her healthy lifestyle adventures on Instagram and Twitter@lindsayhsomers.

Photo from November Project Instagram.

We Walk + We Talk

You don’t always know what you have in front of you until it is about to be taken away. In 2013, my mom was diagnosed with a terminal brain tumour.

Three years later, she’s literally living on borrowed time. Every day is a gift. For my own mental and spiritual health, I’ve made a choice to work less and spend more time with her.

“Let’s got for a walk at The Forks,” she’ll often say.

Walking at The Forks is one of our favourite ways to be together. We start with an intention of a walk and come home with so much more.

We’ll sit perched on a bench by the river, watching a mama duck and her baby ducks paddle along. Then my mama will tell me a sweet story about my brothers and me that I’ve never heard before.

We admire how the sunlight reflects off the Canadian Museum for Human Rights in the late afternoon, and then we’ll find ourselves in a conversation about what it was like to be a single mom in the 70's.

Stories unfold naturally. We walk and we talk.

Being outside gives us space to live in the moment. We stroll along the paths and talk about the shapes and colours of the clouds. We sit and listen to the birds. We find peace and calmness.

The Forks has given us a place to experience the simplicity of a beautiful day. And I am able to connect and be present with my mom.

When we walk, we talk about hard things- and not hard things. We laugh. I cry. I tell her how much I’m going to miss her. She tells me that she knows.

We are both so grateful for this gift of time and space to share together.

Lindsay Somers is a Lifestyle Health Coach. You can follow her healthy lifestyle adventures on Instagram and Twitter@lindsayhsomers.

Do You Speak Skate?

I love skating. Growing up, I played ringette (ahem, provincial champ in 1991.) Though, for some reason, as an adult, I never went out and skated much. Outdoor hockey rinks are great, but that loop can get pretty small pretty fast. That’s why I love the Red River Mutual Trail. Currently 3km long, the trail extends all the way to Churchill Drive, winding its way through the city while offering a new perspective. I love experiencing Winnipeg gliding along the ice connecting one riverbank to the other. I don’t expect to see the Banana Boat ice cream shop directly across from my old running path in Norwood Flats. Everything just feels so much closer and connected. Every time I skate, I always see something new.

Though it’s in the middle of the city, the trail feels remote and exotic and the prairie horizon seems endless. Peppered with warming huts, there are many opportunities to sit, visit, adjust your skates or even have a snack! Designed by people around the world, the warming huts are fantastic interactive installations of art and architecture. They are all so very different, you really have to see them to believe them! Aside from a selfie at a Jets game, I’m pretty sure this warming hut is probably the most photographed winter ‘thing’ in Winnipeg. There are 14 warming huts out on the ice for you to experience!

When the trail recently opened, I was eager to gather old friends and new friends together for a skate date! Our new friends are very new, as in new to Canada a few weeks ago new. Naima (8) and Mustafa (10) are part of a family of 10 who recently arrived from Saudi Arabia. I wanted to invite them out and show them how we play and embrace winter in Winnipeg. And, I just love bringing people together through activity. It’s one of my favourite things to do. The activity becomes the common ground. You don’t have to speak the same language- smiles and gestures go a long way.

Rounding out our skate crew:

University of Calgary speedskater: Ruth

Lockport’s finest skating instructor 2003-2009: Haley

4-year-old: Lucie

Skateboarder: Bob

So, after getting our skates tied up (rentals available in the Iceland Skate Rentals at The Forks Market, $5 adults, $3 children and seniors) we buddied up and headed down past the ice circle (a great spot to find your ice legs too!) down to the river. Skate rentals are popular on weekends, so get there early! I also highly recommend a good pair of wool socks to keep those tootsies warm! After all, not much is fun when you’re cold.

When we arrived at the river, we were all eager to hit the ice! My skating instructions for newbies is basic: bend your knees! (the universal sports adjustment.)

Naima and Lucie were able to secure themselves with these fabulous red chairs (a warming hut called Recycling Words). A must try for all new skaters, little ones, or when you just feel like taking a break! Chairs are free and available on the ice on a first come, first served basis.

Taking Lucie for some serious spins.

Ruth and Haley were excellent elbows to lean on for Naima.

Meanwhile, Bob and Mustafa were mostly holding each other up. But once Mustafa got a hold of a chair, watch him go!

Naima leading the group through the snow maze!

Bob and Ruth surveying the scene.

Bob and Mustafa taking a well-deserved break.

We were so busy on the trail we didn’t even make it up to higher ground! Arctic Glacier Winter Park has snowboarding, tobogganing and even more skate trails. I just love how accessible all the activities are for everyone. No cost, just show up. The best way to play.

Being outside, moving with people is relaxing and is one of my favourite ways to connect. As Naima and Mustafa are just learning English, getting outside and playing are one of the ways we can come together in our community. We don’t need to speak the same language to skate together!

I love seeing all of Winnipeg come out. All families, ages and abilities coming together in our big old backyard at The Forks. Fresh air, making new friends, holding each other up and trying new things. It just feels good. It’s the best place to be.

Lindsay Somers is a Lifestyle Health Coach. You can follow Lindsay on Instagram and Twitter @lindsayhsomers