orange iconOperational Response Level: Restricted ›

Rebels United


Rebels Workout Series- Stretching Flow

May 29, 2020

Have you asked yourself whats a good way to end your workout? Want to avoid injuries and feel better after a hard workout? Hoping to enhance and and get the most out of your workout?

RRC Fitness Instructor and Blue Phoenix Fitness Owner Cam Makarchuk has created a Stretching Flow that can get you ready for your next workout! This 17 minute video is easy to follow and a great way to prepare for any style of workout: weights, cardio, even sports.


Also, visit or Fitness Class page for some workouts designed by Cam that you can do at home. Be sure to watch the demo videos to get correct form for best results!

7 Conditions for Flow

May 29, 2020

Flow seems to happen to us when we aren’t paying attention and once you’ve experienced it, it’s hard to know how to really get back into it. Through research and studies thus far, we have be able to outline some of the conditions that are needed to be met to help get into a state of flow.

Flow is an intense and focused concentration on the present moment, where you forget to think about yourself and you become immersed in the task at hand. You loose track of time, and you wouldn’t really be able to explain what really happened during that time but the feelings would be of being relaxed focused, pleasant and rewarding.

In order to reach a state of flow we can use these 7 conditions to help guide us as a blueprint to ensure we are meeting all the criteria to reach it as well as it can give insight of perhaps one or more conditions that need some modifications. The 7 conditions are:

  • Knowing what to do

Picking the right activity, something that matches your level of skill, challenge and interest.

  • Knowing how to do it

This may be sharpening the skill portion of the activity. I may like basketball but being able to dribble may be my level of skill to learn before I play with some College athletes.

  • Knowing how well you are doing

Getting some immediate feedback is important, as it will guide you in the winding road of repeating actions.

  • Knowing where to go (if navigation is involved)

Some map of direction is helpful, so that you are not running around in circles. It is like knowing which store you want to drive to and where it is verses just driving around aimlessly.

  • High perceived challenges

The activity has to be some level of high enough challenge you can attain but still striving for.

  • High perceived skills

You will need to develop the skills of the activity to a higher level, which will require the efforts of time and repetitive practice.

  • Freedom from distractions

Obviously doing things so that you can keep your focus on the task at hand.

In this article 7 Conditions for Flow State, they explain the conditions to meeting a flow state specific for writing but these conditions can be applied to any activity or task you are interested in. Remember one of the flow criteria is that is it intrinsically motivating. So if you aren’t into writing, writing may not get you there but you can choose anything that you would like to do to access this state.



My Top 5 Sports Books

May 28, 2020

Currently on the Rebels page we are asking folks in the community to submit what their reading right now and compiling a summer reading list!

As an avid reader, I couldn’t just suggest one book, so here are five books in the genre of non-fiction sports!

These are ranked in no particular order and I’ve also thrown in a few honorable mentions!

1) Friday Night Lights by H.G. Bissinger. This book follows a season of high school football in Odessa, Texas. There the sport is an obsession and central to the culture. A movie and tv series came from this book.

2) Up, up, and Away by Jonah Keri. A definitive history of the Montreal Expos by Montreal native and renowned baseball writer Keri is an excellent look into “Nos Amours” Features some of my favorite players growing up, Larry Walker and Vlad Guerrero.

3) The Game by Ken Dryden. Hall of Fame goaltender Dryden chronicles the 1979 season, his last, of the Montreal Canadiens. Dryden offers great insight into the Stanley Cup champions and reflects on hockey, culture, life on the road and the spotlight in his memoir.

4) The Book of Basketball by Bill Simmons. An all encompassing, 700 page guide to the National Basketball Associations. Simmons uses stats,  pop culture and humor to break down the game, rank the best and tell the story of the NBA.

5) Have a Nice Day by Mick Foley. A true biography written by pro wrestling legend Mich Foley tells the tale of 20 plus years in the squared circle. Heart warming, thought provoking, scary, and often hilarious, Foley shares his personal story in a way that both ‘wrasslin fans and neophytes can enjoy.

Honorable Mentions: The Breaks of the Game by David Halberstam, Down Goes Brown History of NHL by Sean McIndoe, Among the Thugs by Bill Buford, and Moneyball by Michael Lewis

If your interested in reading any of these books, visit:

My Gluten-Free List

May 27, 2020

My Gluten-Free Advice

I was diagnosed with Celiac Disease at the age of 11 and have seen it all when it comes to gluten free “food”! My mom used to send me with a sandwich for lunch that turned into breadcrumbs in a ziplock bag by 12:00pm. It was awful.

Fortunately, the world has become significantly more accommodating to the gluten-free diet as diagnoses are on the rise, and many people are beginning to choose this diet to make positive changes in their health.

I thought I would share some gluten free advice on restaurants to visit and where I shop…


  • Superstore
    • Visit their bakery section! They usually have tons of fresh goods like sandwhich bread, banana loaves, choco chip cookies and brownies
    • Check out their pre-made chicken wings – there are a few GF options!
  • Sobeys (my personal favourite)
    • NEW Promise brand – quite possibly the best GF brand I have ever tasted
      • Promise offers bread, banana/lemon loaves, and other fun baked items
    • Ristorante Frozen GF pizza
    • At most Sobeys stores you’ll also find a Health/Wellness/Gluten-free section with lots of options
      • I love K-TOOS oreos and lovegoodfats keto bars! Very tasty


  • Boston Pizza
    • LOVE THEM. From pizza to pasta to salads to wings – they have it all.
  • Pizza Hotline
    • I order their cauliflower crust pizza – my favourite type is “Tropical Chicken” with bbq sauce, pineapple, chicken, and bacon. Yum. There is the possibility of cross-contamination so this depends on your allergy or preference.
  • Cocoabeans
    • This is a MUST VISIT if you are Celiac. If you haven’t gone, you are letting yourself down big time. Eat a burger, chicken fingers and fries, sandwiches, cakes, cookies… it’s awesome.
  • Baked Expectations
    • Order the GF Hazelnut Meringue cake. You will not regret it.
  • Smitty’s
    • Great choices for naked wings + they also have really good breakfast options. They offer gluten free bread as a side choice as well
  • Kawaii Crepes
    • If I could go to Kawaii every day, I would. They offer gluten free crepes and you can order most of the options off the menu!
  • Thai Express
    • I order their Pad Thai and they serve it with GF rice noodles. Really good take-out option and it’s delicious. I’ve usually visited their location near IKEA

The list can go on and on but I hope this gave you some ideas! Enjoy


How to Achieve Flow

May 22, 2020

Trying to achieve flow is not as simple as it would seem. Certain characteristics must match and line up in order to find you in this space. We can try to get into the flow state but the act of trying will be something that prevents us from getting there in the first place.

        Some of the components of flow according to Mihaly Csikszentmihályi, the founder of the concept are,

  • Intense and focused concentration on the present moment
  • Merging of action and awareness
  • A loss of reflective self-consciousness
  • A sense of personal control or agency over the situation or activity
  • A distortion of temporal experience, one’s subjective experience of time is altered
  • Experience of activity as intrinsically rewarding
  • Immediate feedback
  • Feeling the potential to succeed
  • Feeling so engrossed in the experience, that other needs become negligible

Just as with the conditions listed above, these conditions can be independent of one another.  For the most part we can decide what to focus our attention on, however when we are in a state of flow we become completely engrossed with one task at hand, lose awareness of all other things like time, people, and distractions. According to Csikszentmihályi, this occurs because all of the attention of the person in the flow state is on the task at hand; there is no more attention to be allocated.

In this article 9 Steps to achieving flow they outline a sample of methods to focus on to achieve this flow state. Much like anything worth having it requires some practice and skill to over come the initial challenges. However when you have met the task with adequate skill and sufficient challenge you should be well on your way.



P90X- An At Home Dad’s Review

May 21, 2020

We all have our various fitness routines, whether its fitness classes, gym workouts, cardio sessions or team sports. Whatever it is, more than likely it was affected the Covid-19 pandemic. Many of us now have to build a new routine, something that we can do at home with little or no equipment needed. A popular at home workout program series that you may have heard of is P90x. Created by Tony Horton in 2005, this at home workout series was made for folks who want a complete workout series that they can do at home. Now this series takes 13 weeks to complete, so you probably want to read a review or two before you try. No problem! This article is for you. Read More →

Rec Services Summer Reading List

May 19, 2020

What book are you reading right now that you think people should add to their reading list?  What book will always find a home on your bookshelf is part of your top 10?  Submit your book to for the Rec Services Summer Reading list. All submissions will be entered to win a gift card from Indigo.

Here are some of the Red River College communities recommendations

Contagious: Why Things Catch On by Jonah Berger. The book is written in an easy to read manner and explores why something goes viral. recommended by Serene

Eat to Live Cookbook by Dr. Joel Fuhrman. recommended by Linda

The Water Dancer, Lost Girls and My Sisters Bones. recommended by Diane

When Breath Becomes Air” by Paul Kalanithi. A deep, intense book, but highly enjoyable and captivating! recommended by Kaleigh

The Game by Ken Dryden. Hall of Fame goaltender Dryden chronicles the 1979 season, his last, of the Montreal Canadiens. Dryden offers great insight into the Stanley Cup champions and reflects on hockey, culture, life on the road and the spotlight in his memoir. recommended by Cole

What is Flow or Flow State?

May 15, 2020

         You most likely have experienced a flow state at some point in your life, likely unaware that it is happening but there comes a sense of everything lining up. There is this fluidity of experience between your body and your mind. You have become totally absorbed and intensely focused on something that nothing is distracting you. Read More →

11 Questions to ask your Grandparents

May 13, 2020

By Evelyn Kampen

I don’t know about you, but I’ve really missed my Grandma during this pandemic! We always have fulfilling conversations and I really admire her. One of the gifts that she has given me is her time and genuine interest. She is a great listener but also has tons of stories to tell.

I’ve realized that the best stories come out of the right kind of questions, so I’ve compiled 11 fun questions (that I found on various sites online) to ask your Grandma, Grandpa, or any of your loved ones. Read More →

Rebels Comfort Food Cookbook: Rigs Stuffed Peppers

May 11, 2020

We’ve asked our RRC community to share some of their fav recipes and the results are delicious! Here is the first of many great recipes that we will be sharing in the next couple of weeks.

Click Here  for a complete recipe listing.

First recipe up is Rigs Stuffed Peppers supplied by Rob “Big Rig” Howarth! Thanks Rob!!

Ingredients: ½ c uncooked rice, 2 tbsp. extra-virgin olive oil plus more for drizzling, 1 med onion chopped 1tbsp. tomato paste 3 cloves garlic, minced 1 lb. ground beef, 1 (14.50z) can dice tomoatoes, 1 tbsp. Taco Seasoning, Kosher Salt, Freshly ground black pepper, 6 bell peppers, tops and cores removed, 1 cup shredded Monterey Jack, Freshly chopped parsley for garnish

Instructions: Preheat oven to 400 degrees. Place the rice and water in a saucepan, and bring to a boil. Reduce heat, cover, and cook 20 minutes. In a skillet over medium heat, cook the beef until evenly browned. Remove and discard the tops, seeds, and membranes of the bell peppers. Arrange peppers in a baking dish with the hollowed sides facing upward. (Slice the bottoms of the peppers if necessary so that they will stand upright. In a bowl, mix the ingredients and spoon an equal amount of the mixture into each hollowed pepper. Drizzle olive oil over peppers. Bake for 35 min covered with tinfoil, then remove foil and bake for another 10-15, until the peppers are tender.