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Make Gardening Pain-Free!

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Follow these basic body mechanics tips for gardening safely!

Gardening season is here! We want you to enjoy the outdoors without injuring yourself. Once the weather gets nice it is easy to get overzealous and spend hours in the garden without noticing an aching back or neck until it’s too late. But don’t worry, just because you have a long ‘to do’ list doesn’t mean you have to suffer the consequences. By planning ahead and being smart about your body mechanics you can help prevent soreness and injuries. Follow these easy tips for staying healthy throughout the gardening season:

Lift properly to protect your back.

Remember to bend your knees and engage your core muscles; use your leg muscles to squat and don’t bend with your back.

  • Avoid lifting and twisting through your back – instead keep the load close to your body and pivot your feet and trunk together
  • Avoid carrying heavy loads on 1 side of your body – balance it out on both sides or lighten up the load and take more trips. Also consider getting help for heavy lifting – you can’t do it all!

Maintain good posture.

Position yourself close to the task at hand to avoid awkward reaching and twisting. Try to keep your back straight and head in a neutral position so that you are not looking up or down for extended periods of time.

  •  Use stools, chairs, or knee pads whenever possible to help maintain good neck and back posture.
  •  When pushing a wheelbarrow or lawnmower keep your back tall and head up. Also bend your knees and engage your core muscles to optimize your power and protect your spine.
  •  Take mini-breaks to stretch and correct your posture – try squeezing your shoulder blades together, or contracting your deep abdominal (TA) muscles.

Use Proper Tools to Reduce Strain

  • Use knee pads for kneeling and avoid sustained squatting. This will give your knees, hips, ankles and back a break.
  • Use a step stool or tools with extended handles to make overhead work easier. Bring yourself closer to your task to avoid awkward reaching and reduce neck and shoulder strain.
  • Use tools with good grips or ergonomic handles to reduce fatigue on your hand and forearm muscles. Ensure they are a comfortable fit for your hand size.

Prevent Repetitive Strain Injuries

Doing the same task over and over will put excessive strain on certain body parts and muscle groups, leading to pain and injury. Here are some self-management tips to help avoid RSI’s:

  • Change positions frequently to avoid stiffness and strain on certain body parts. For example try raking on both sides.
  • Alternate tasks to add variety to your body movements and avoid static postures or repetitive lifting. For example do 10 minutes of weeding followed by 10 minutes of pruning.
  • Take breaks to stretch and hydrate. It is important to give your body some time to recover, and adding these mini-breaks can help improve your work endurance and efficiency.
  • Don’t overdo it! Create a realistic plan ahead of time so that you aren’t trying to get all your tasks done in a single day or weekend. Plan to spread your workload out over several days or weeks to avoid overuse injuries.
  • Never work through pain. Listen to your body and stop when you are getting tired or sore. The task will still be there the next day or week!

Keep your body limber

  • Warm-up before gardening with some light walking or gently swinging your arms and legs. This helps increase your heart rate and gets blood flowing to the muscles so they are ready to work.
  • Take stretch breaks.  Do some of your favourites and try to target all your major body parts – neck, shoulders, back, and legs. This will keep you feeling loose and flexible and prevent muscle tension from building up. Move slowly and hold each position for approximately 10-15 seconds.
  • Cool-down. An easy walk around the yard and some gentle stretching will help relieve tension after your work and prevent muscle stiffness.

We hope these tips help keep you active, healthy, and pain-free throughout the spring and summer. If you have any lingering pain or specific concerns please do not hesitate to book an appointment for a one-on-one session with one of our physiotherapists. We will be able to assess and diagnose your injury, as well as provide hands on treatment and a therapeutic exercise program to address your specific needs.

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Business

Celebrate National Small Business Week October 16-20, 2023!

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From Community Futures Central Alberta

National Small Business Week is an annual celebration of entrepreneurship that has been celebrated for over 40 years.

Did you know:

  • Canada has over 1 million small businesses currently in operation!
  • For statistical purposes, a small business has between 1-99 employees, but most have less than 10.
  • These small businesses employ over 8 million Canadians.
  • By comparison, only 2.5 million Canadians are employed in medium sized businesses (100-500 employees).
  • In 2019, Canadian small businesses contributed 36.7% of our gross domestic product (GDP).

*Statistics taken from Statistics Canada – Innovation, Science and Economic Development website.

Time is running out to apply for the
Catalyst Incubator!

Calling local entrepreneurs! The Catalyst Incubator, funded through the Central Alberta Innovation Network (CARIN) and provided by Community Futures Central Alberta, is nearing its registration deadline.

Both Fall and Winter registration dates for this unique, cohort-based program helping to foster new ideas, make critical connections, and help start-up businesses are now open. The Catalyst Incubator is 100% FREE and focuses on supporting start-ups in manufacturing, agriculture, technology, energy innovation, and more.

Learn more about how to register

Increase your business’ online presence with free help from the Digital Service Squad

The Digital Service Squad (DSS) is designed to help small businesses take their businesses online. This program, a partnership between Business Link, Community Futures and Digital Main Street, will help small businesses in Alberta undergo digital transformations and adopt eCommerce practices. DSS is open to home-based or commercial small businesses registered in Alberta with less than 50 employees.

Digital Service Squads guides businesses through digital transformation. Small businesses can apply to participate in the program, free of charge.

Book your free consultation today

Lending Spotlight: Flex Loans

In this edition of our Quarterly Update, we shine a spotlight on the Community Futures Central Alberta Flex Loan. Flex Loans are available to clients in all industries, including home-based and storefront. The loans can be used for equipment, inventory, renovations, marketing, working capital, etc.

According to CFCA Business Analyst Kelsey Krieger, “Flex loans offer our clients a lower interest rate and a lower barrier to entry to qualify for financial support for their small business or startup. This product allows clients to make near-term plans for purchasing needed equipment or doing important upgrades to their business.”

•    Qualification for unsecured (will still take GSA and personal guarantee) will be based on credit history and net worth.

Learn more about Flex Loans today – call us at 403.342.2055 and make an appointment!

CFCA introduces Tyler Harke as its new Community Economic Development Coordinator

Community Futures Central Alberta is pleased to welcome Tyler Harke as its newest staff member.

Tyler is a life-long Albertan who comes from a family of entrepreneurs. He is excited to serve in both the Community Economic Development role as well as part of the Digital Services Squad.

Tyler brings over 15 years of experience in marketing and communications roles and looks forward to playing a key role in helping small business thrive in this great region!

Contact Tyler and discuss your community’s involvement with CFCA

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Arts

CFR Rodeo, live music, street dancing, art, theatre and more downtown celebrations..

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Live Music at The Velvet Olive

Mike Szabo at The Velvet Olive

October 26th @7:30

Join Mike Szabo on a journey of stories and songs he wrote and the covers that inspired him. Mike is promoting the release of his debut vinyl LP, Take My Heart 2020. Cover for the show is by donation and guests will be seated first come, first served.

Fish in a Birdcage at The Velvet Olive

October 28th @8:30

Dustan Townsend AKA “Fish in a Birdcage” is a young and passionate musical virtuoso. Townsend is originally from Red Deer, Alberta and is now on a two year long busking/street performing adventure around Europe with Spain being his next destination.

(2) The Velvet Olive Lounge | Facebook

Family Street Dance October 29th

(2) CFR Family Street Dance | Facebook

Grand Opening Celebration

October 29th

Yep, you heard that right! We’re hosting a Grand Opening celebration for Red Deer’s largest music store! When Long and McQuade bought the business in February of 2020, plans to renovate the store were made but had to be postponed. Fast forward to 2022, renovations are now finished and we would like to take this opportunity to celebrate the occasion with YOU, our amazing customers!

Come to the store on Oct. 29 for some awesome giveaway prizes, live music, and free food. Our BBQ will be fired up from 12 to 2 and we have live music scheduled from some excellent local musicians!

(2) Long & McQuade (Red Deer) | Facebook

Trick or Treat Downtown Red Deer

October 31st

Trick or Treat October 31st-

12-4 pm

Trick or Treat with your little one at your favorite businesses and stop by the Ross Street Pation for a photobooth!

Contact Carbon + Oak for location information.

Carbon + Oak | Facebook

Rodeo on Ross

November 2nd, 3rd ,4th

(2) CFR live Screening | Facebook

Celebration 6 Years Arts & Culture

November 4th

A + Art Gallery & unique collections

Celebration 6 Years Exhibition

Details:

Opening Reception

Date: Friday, November 4th

Time: Noon to 4 pm

FREE Event

(1) Celebration 6 Years Arts & Culture | Facebook

The Games of Love and Chance

November 10th to 27th

Prime stock Theater

@ Scott block theatre

November 10th to 27th.

Thursdays – Sundays 7 pm

PLUS 2 pm Matinees on Saturdays

Love must conquer clever disguises in this delightful comic masterpiece.

The Games of Love and Chance was originally written by Pierre de Marivaux at the height of opulence and extravagance during the reign of Louis XV in France. This playful and witty comedy has been newly translated and adapted by Artistic Director, Richard Beaune and this is it’s world premiere! Indulge in an evening (or afternoon) of love, laughter and decadent silliness as Red Deer’s only professional theatre company brings this sumptuous story of love and deception to life on stage.

(2) The Games of Love and Chance | Facebook

Starpainter w/ Curtis Phagoo at The Velvet Olive

The Velvet olive

Starpainter is a folk rock band from Lethbridge, Alberta. They wear their influences on their sleeves, showcasing strong songwriting and an affinity for gently psychedelic alt-country tones. The band has been growing a following on the strength of their debut full-length titled Bury Me By My Family (2020). Their imaginative, guitar-heavy live show is built on a foundation of prairie-born craftsmanship with a pop sensibility that defies their youth.

(2) The Velvet Olive Lounge | Facebook

Follow along with our NEW mural map, to enjoy the amazing murals that Downtown Red Deer has to offer!

Looking for a paper copy? Head to the Downtown Business Association office.

120, 5009 50 Ave.

 

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