First IMPACT – IMPACT Magazine

Hot Tip: Sleep Before You Sweat

IMPACT Magazine — Sun, 03 Aug 2025 21:31:07 +0000

A new study shows that skipping sleep can impair your body’s ability to cool itself during intense exercise in the heat—especially if you’re over 50.

Researchers from the University of Ottawa had 10 older male participants (average age 61) preform three 30-minute bouts of cycling in a hot, dry environment (40C and 13 per cent humidity). Each participant did the test twice: once after a normal night of sleep and once after 24 hours without sleep.

After the sleepless night, participants had significantly lower peak heat loss during the most intense stage of the workout—about 12 watts per square metre less than when they were well rested. That difference led to increased heat storage in the body, raising the risk of overheating.

While sweat-based cooling wasn’t significantly affected, the study highlights that even one night of sleep deprivation can impair thermoregulation in older adults. Planning a hot-weather workout after a rough night? Consider moving it indoors, lowering the intensity, or better yet, getting some rest first.

Source: Medicine & Science in Sports & Exercise

Explore CANADA This Summer

IMPACT Magazine — Sun, 03 Aug 2025 21:29:38 +0000

Outdoor enthusiasts rejoice! From June 20 to September 2, 2025, the federal government’s new Canada Strong Pass makes summer travel easier—and more accessible—for Canadians. In an effort to boost domestic tourism, admission is free to all Parks Canada sites. No registration or pass is required.

Plus, enjoy a 25 per cent discount on camping and overnight accommodations at Parks Canada sites, making it easier to extend your outdoor adventures without breaking the bank.

With more than 200 national parks, historic sites and marine conservation areas across the country, the Canada Strong Pass is a rare chance to explore more of your own backyard for less.

Whether you’re trail running, paddle boarding, hiking or just embracing the outdoors, this summer pass lets you focus on what’s important—enjoying Canada’s great wilderness.

More information: https://www.canada.ca/en/canadian-heritage/campaigns/canada-pass.html

Natural Bug Repellent

IMPACT Magazine — Sun, 03 Aug 2025 21:29:19 +0000

It’s no secret that mosquitoes and other biting bugs can ruin a perfect day outdoors, whether it be a hike in the woods, an evening by a fire or your weekend camping trip.

Many commercial bug spray formulas rely on synthetic and harmful ingredients that are as bad for the environment as they are for our own bodies. For those looking to take a more natural approach, this DIY repellent with all-natural ingredients will keep the bugs away without the harsh chemicals.

INGREDIENTS:

1 cup witch hazel
2 Tbsp. neem oil, which contains natural insecticidal compounds
1/2 tsp. vodka as a natural preservative
30 drops citronella essential oil
30 drops cedarwood essential oil
30 drops lemongrass essential oil
20 drops lavender essential oil
15 drops lemon essential oil
15 drops eucalyptus essential oil

The Importance of Fibre

IMPACT Magazine — Thu, 22 May 2025 22:56:08 +0000

Marathon participation is on the increase with major marathons seeing a phenomenal rise in registrations. In 2024 the Paris Marathon set a We all know the importance of fibre in our daily diet, if nothing else to keep us regular. A new study has analyzed why a moderate intake
of fibre should be part of an athlete’s diet and administered daily.

The research studied endurance athletes, some of whom ingested less than 20 g of daily fibre. It suggests fibre intake should be increased to ~ 30 g a day, which includes ~ 2 g of beta-glucan over a duration of six weeks. Beta-glucan is a water-soluble fibre found in oats and barley, and if taken in over two to four weeks could improve strength and endurance. It may also help reduce post-exercise inflammation, helping athlete recovery.

The study states that daily fibre intake should be accompanied by drinking fluids which helps speed up the ingestion through the digestive system, while reducing the chance of constipation. This is doubly important for athletes who can lose volumes of fluid during exercise.
Fibre also aids in feeding any bacteria in our system leading to the production of short-chain fatty acids (SCFAs) like butyrate. SCFAs help maintain a healthy gut avoiding gastrointestinal issues that can often plague athletes.

Source: Mancin, L., Burke, L.M. & Rollo, I. Fibre: The Forgotten Carbohydrate in Sports Nutrition Recommendations. Sports Med (2025).

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Read This Story in Our 2025 Running Issue
IMPACT Magazine Running Issue 2025 featuring some incredible Canadian women ultrarunners who are on the rise on the world trail stage. Run your way around the world to earn your six star Abbott World Marathon Majors commemorative medal. Train for 10 km right up to a marathon – plus a 50 km trail run and 70.3 program. Strength workouts for runners, carb load with these pasta recipes and so much more.

Marathon Running is Booming

IMPACT Magazine — Thu, 22 May 2025 22:56:07 +0000

Marathon participation is on the increase with major marathons seeing a phenomenal rise in registrations. In 2024 the Paris Marathon set a record of 54,175, which was surpassed by two of the Abbott majors a few months later—Berlin (54,280) and New York (55,646). London, not to be outdone, is predicting they will have over 56,000 when runners hit the streets on April 27. This would be 5,000 more than they had in 2024.

According to SportShoes.com’s recent running report this trend is likely to increase with many more 2025 races predicted to surpass previous totals. They list the world’s top 20 trending marathons from stats gathered from those either training or having participated. The top three are:

Beijing, China – 386 per cent increase
Shanghai, China – 126 per cent increase
Nagoya Women’s, Japan – 104 per cent increase

Spain has four marathons in the top 20, but surprisingly North America is represented by just one—Canada’s Ottawa Marathon in 15th place, with a predicted 52 per cent increase.

Source: https://www.sportsshoes.com/advice/running-hub/health-wellbeing/running-report.

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Largest Personal Bottles Program in Marathon History

IMPACT Magazine — Thu, 22 May 2025 22:56:06 +0000

After the successful inaugural run of the Marathon Project in 2020, it is returning in 2025 offering a weekend of events. Held at the Wild Horse Pass Resort in Chandler, Arizona, on Saturday December 20, the Gold Wave Marathon will feature 500 men and 500 women in a premier amateur event, followed by the professional event on the Sunday with 100 men and 100 women, hoping to set the fastest marathon times in the U.S.

The event will offer a personal water bottle service to all 1,200 runner participating in the the two marathons.

Gold Wave participants will be asked if they wish to participate in the program, and can drop off their labelled personal bottles at package pick up. (Professional participants have a separate drop off). Bottles will be taken to the fluid tables on race day by volunteers.

Each athlete will receive bottles at six different times along the course, one per each 4.26-mile (6.85 kilometre) loop. There will be 125 tables on the course to accommodate the 1,000 runners in the Saturday marathon. Organizers say this will be the largest personal bottles program in marathon history.

For more information: www.themarathonproject.com.

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Pass the Parsley

IMPACT Magazine — Thu, 20 Mar 2025 16:55:58 +0000

Don’t underestimate this herb – it’s a nutritional powerhouse in disguise! Packed with essential vitamins, minerals, and potent plant compounds, this vibrant herb is more than just a garnish.

It’s especially rich in apigenin, a flavonoid with impressive anticancer properties, and loaded with vitamin K, which supports strong, healthy bones.

While dried parsley is an especially concentrated source of nutrients, fresh parsley brings its own health benefits—and a burst of
fresh flavour.

Whether you choose it for health, or to improve the flavour of your next recipe, don’t leave it sitting on your plate!

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

150 Minutes Plus Strength Exercises Twice Per Week

Gabriel Hardy — Tue, 11 Mar 2025 14:00:16 +0000

The science is clear—physical activity is one of the most powerful tools for preventing chronic diseases, improving mental health, and enhancing longevity. Leading health organizations, including the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and the Canadian Heart and Stroke Foundation all stress that adults should engage in at least 150 minutes of moderate to vigorous aerobic activity per week, along with strengthening exercises at least twice a week.

This is where gyms and fitness professionals play a crucial role. Gyms are not just buildings filled with equipment; they are centers of expertise, where kinesiologists, personal trainers, and exercise specialists guide individuals on how to move safely and effectively. These professionals do more than prescribe workouts—they help prevent injuries, improve mobility, strengthen muscles and bones, and tailor fitness programs to individual needs. They also educate people on proper nutrition, ensuring that muscle and bone density are preserved as they age.

As Canada faces rising healthcare costs, prevention must be the future of healthcare. Dedicated professionals are at the heart of this movement—helping people live longer, healthier lives before disease takes hold. The data has never been clearer. If you want to invest in your health, start with movement. And the best place to begin? Your local gym.

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Fitness Trends to Watch in 2025

IMPACT Magazine — Thu, 06 Mar 2025 21:16:06 +0000

As revealed in the annual ACSM’s Health & Fitness Journal worldwide survey, these are the key trends set to shape the fitness industry this year. Get ready to embrace the latest innovations and time-tested approaches that will define how we move, train, and stay healthy in 2025.

Wearable Technology
Mobile Exercise Apps
Fitness for Older Adults
Exercise for Weight Loss
Traditional Strength Training
High Intensity Interval Training
Data-driven Training Technology
Exercise for Mental Health
Functional Fitness Training
Health & Wellness Coaching

For more information: acsm.org/trends.

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Championing Equality for Medal Wins

Chelsea Clarke — Fri, 16 Aug 2024 04:14:59 +0000

Climate change isn’t just a concern for future generations, but an immediate global reality affecting millions worldwide. And recently, the American College of Cardiology, found that for athletes who engage in rigorous outdoor training, the combination of extreme temperatures and airborne pollutants, exacerbated by events like wildfires, presents significant cardiovascular risks. These conditions trigger physiological responses such as increased blood flow and heightened sympathetic activity, which strain the cardiovascular system. Additionally, air pollution further compromises athletic performance and speeds up the progression of cardiovascular diseases.

These warnings don’t mean that you need to give up outdoor training altogether, but they do signal that extra precautions need to be taken. Study authors emphasize adequate hydration and avoiding exercise in poor air quality to stay safe.

Read This Story in Our 2024 Summer Outdoor & Travel Issue
Featuring Canadian Taekwondo Olympian, Skylar Park. Must-visit adventure destinations across Canada. Your best trail running season ever with FAQs and threshold training plans. How (and why) gravel biking can rule your summer. Essential preparation to stay injury-free during hikes. Zero-waste your hiking and camping trips like a pro. Treat yourself with a Rustic Strawberry Chocolate Tart or Dairy-Free Vanilla Ice Cream, and so much more.