Personal Training vs. Private Training: you need to read this

We get a lot of questions about Personal Training versus Private Training at Studeo55.

Private training is 1:1 – client to trainer. PERSONAL training is 4:1 client to trainer.

Personal training, in these groups, in this way – is the way of the future and we know it. It is basically the bridge between group training (think Crossfit) and private one on one training. What we know is that there are a LOT of you who want the attention of a personal trainer, the customization of a skilled professional, a workout that gets you results – and the frequency of attendance that gets you looking and feeling your best — all this: without spending thousands of dollars per month, right?

So, how and why? Let’s start with the why:

1. Economical

Receive the same personal attention as Private Training, but at a more affordable cost. This is literally incredible value and a way for you to fully take advantage of Studeo55’s expertise.

2. Variety

Customized fitness programming by a knowledgeable professional. Our trainers deliver the most unique and effective programming – this will prevent you from hitting a plateau.


3. Community

Sharing the workout enhances the experience. You’ll never be in a group bigger than 4 people. You’ll be motivated, connected, consistent – but you won’t be lost in an anonymous sea of sweaty people! Benefit from the supportive community!

Personal Training 3

4. Fun

“The Sweet Spot” keeps the fitness experience exciting and interactive, while maintaining a focus on quality.

5. Results

Efficient and dynamic workouts get you results. Community will keep you showing up. Combining results and community-building is our thing.

Personal Training

The missing link between Group Exercise and 1-on-1 Private Training is Personal Training.

These groups run 5 times per day. Clients book their own times, either through us or online. Workouts change daily. Testing is done quarterly to monitor your progress. Client intake and assessment is done 1:1 at no charge. Membership in this program includes ALL our classes. You read that right: Personal Training Members attend all our spin, crossfit, yoga and group training classes at no charge.

You might wanna give this a shot: 

Give it a try.

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Mobility: why should I care?

Most of the time… people are well aware that they are supposed to be working on their posture and mobility – and yet – they still don’t do it.



The simple reason for this is that mobility is not an emotionally relevant goal.

So: to create the importance and hopefully make a difference, let us reframe how we think about it.

Simply put: increased mobility allows us to perform more complex and more effective exercises. This translates into more efficient, more effective and less time consuming workouts. Who doesn’t want to work less and get more?!

Supported Fish pose!  Should feel amazing!

Supported Fish pose! Should feel amazing!

Time is the most valuable commodity of this modern world. Efficiency of workouts could not be more impotant!  An overhead squat is, for all intents and purposes, more effective than a goblet squat….but the overhead squat is a lot more complicated and requires way better mobility.  So if you are interested in taking your fitness and your results further than just basic exercises: you will need to invest time into improving your mobility so you can improve your capability .

A snapshot of what can (and does) go wrong in this simple mobility exercise.

A snapshot of what can (and does) go wrong in this simple mobility exercise.

Now to tie this discussion into more than just a quest for better results we need to consider quality of life. In the later stages of our lives our independence and ability to move unassisted becomes paramount. It is no longer enough to think that you want to live a long life. What is the purpose of a long life if the majority of it is spent tied to a bed or another person? Your functional mobility as an adult directly correlates to your functional capability later in your life so if you are having trouble putting on your jacket by yourself because your shoulders are super tight right now you can be sure that this will definitely not get better as you get older.  It will only get worse. So: make it a  priority to improve your mobility right now, the dividends will be paid later in life as well.

Learn to do this T-spine roll!

Learn to do this T-spine roll!

So are you still wondering why you should care about your mobility? Because it will give you better results right NOW and a better life in the FUTURE . Not a bad deal for 10 minutes a day.

Our mobility classes run weekly. Our Athlete Pre-hab programs customize mobility

Meet Coach Milan

Meet Coach Milan

programs and our Active Rehab programs are run by our registered clinicians AND are covered under  most extended health programs. Questions?

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What to Eat Wednesday: Roasted Butternut Squash

Holiday roasted Butternut Squash with Sage & Cranberries

Serves 4 to 6

1 medium butternut squash
4 tablespoons extra-virgin olive oil (or melted coconut oil), divided
Fine sea salt and ground black pepper
2 medium onions
2 tablespoons chopped fresh sage
4 tablespoons dried cranberries or cherries
Preheat oven to 375°F.

Peel squash and cut in half lengthwise. Scoop out seeds from the center and discard. Cut squash into large chunks. Coat with 2 tablespoons of the olive oil. Season with salt and pepper to taste and arrange on a parchment-lined baking sheet. Bake for about 30 minutes, or until well caramelized.

Peel onions and cut into large chunks. Coat with remaining 2 tablespoons olive oil. Season to taste with salt and pepper and spread on a second lined baking sheet. Bake for about 20 minutes, or until well caramelized. When squash and onions are done, toss with sage and cranberries. Serve immediately.

This recipe is paleo, vegan, gluten-free – healthy AND delicious!

Questions for our Nutritionist? Reach out!

Jana is a Registered Holistic Nutrionist, Level 1 Crossfit Coach, Indoor Cycling Instructor, Personal Trainer, Raw Food Chef and all ’round Rock Star! She is available to design meal plans, customize your weekly shopping lists, provide Macro plans or simply help with recipe building to help you meet your goals.

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6 Tips to Keep Your Immune System Rock Solid this Holiday Season!

This time of year: Christmas parties and wrapping up the year at work can take a real toll on the immune system. If you look around, it’s already begun! It’s cold and flu season!

Here are some tips to keep your immune system rock solid this holiday season:

1)     Sleep

As much fun as Christmas parties are, they can plague our sleep patterns. Regulate the amount you go out and ensure that you are getting proper rest during the week. Calming and relaxing teas like lemon balm and chamomile before bed can help you turn off your brain and turn in for the night.

2)     Hydrate

Keep your intake higher, especially if you are finding that you’re getting run down and relying on extra coffee throughout the day. Be reminded that alcohol dehydrates our bodies. Get a 1L water bottle and aim to drink 3 per day.

3)     Immune Boosting Tonic & supplements

Every morning: juice half of a fresh lemon in a small glass of warm water. Take 15-25mg of zinc and 1000-2000IUs of vitamin D3. A probiotic 30min after dinner each night is also a great idea!

4)     Eat your super foods

Garlic and ginger! Add them to your cooking from whole food sources (instead of powders). Check out this Ginger Carrot Soup Recipe!

5)     Eat less sugar

You might be thinking that it’s impossible at this time of the year, but it just takes a little will power and some creative cooking. Sugar is terrible for keeping our immune systems healthy, so why not find some recipes for healthy treats made sugar-less or with natural sources vs. refined white sugar?! Check this resource out:


6)     Exercise

Don’t let your schedule take you away from your personal priorities. Make time to get involved in classes, group training and workouts with friends. There’s so much positivity this time of year, so let your coaches and peers recharge your battery, keeping you healthy and strong!

See a nutritionist! You may not need a meal plan, a “diet” or a roadmap, but Registered Holistic Nutritionists can help with supplement recommendations, more Holiday tips andtricks and general guidelines to help you through a unique time of year. Jana can be reached at

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Don’t shock your brain with mobility, by Theron White

Don’t shock your brain with mobility

Many people incorporate mobility training as a way to increase their functional range.  “Functional” implies that you can use this range effectively.  If you need 30 minutes of mobility work just to be able to overhead squat a bar in a decent position then you need to do a bit of additional brain work before you start lifting.

Once you have your new found overhead range do some light banded exercises before you start lifting.  This helps with proprioception: your brains ability to tell where your joints are and what appropriate amount of effort to apply for whatever you are doing.  Just like you need to warm up your body you need to warm up your brain and nervous system.

We have some exercises posted our Facebook page, do them between mobility sets to avoid shocking your nervous system!

Theron is a Registered Massage Therapist and a member of the Ntegrated Health Team at Studeo55. He is a Crossfit athlete, husband, father and all ’round exceptional guy!



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Client of the Month: Meet Pallavi! long have you been a member at Studeo55?
 For about 3 months!

2-Why did you decide on Studeo55?
I heard great things and Sharan from Studeo encouraged me to come check it out!

Client of the Month! Meet Pallavi!

Client of the Month! Meet Pallavi!


 3-What are some of the changes you have noticed in your health, body and overall performance since starting at Studeo55?
I have started working on my weaknesses! I remember when I saw a work out with something I didn’t feel confident about, I wouldn’t go in that day. Ever since I’ve been at Studeo, I never do that anymore. I’m doing Patrick’s weightlifting classes to work on my snatches so I can one day bring the bar from ground to over head in swagger (his words). The 40 day challenge contributed to my fitness as well which was very encouraging to challenge myself. I’ve also learned how important it is to take care of your body and do mobility: to which I go To Theron!

4-What advice would you give to someone with regards to starting at Studeo55?
Don’t feel discouraged when you walk in and see guys with their shirts off and girls lifting heavy weights! That could be you! Also, be patient. Don’t be hard on yourself and think you need to be as good as everyone else. You’re only competition is you! Slow progress is better than no progress.

 5-What is your favorite training exercise?
I enjoy doing Crossfit and I would have to say one of my favourite things are over head squats!

 6-What is your favorite activity outside Studeo55?.
I love to travel. I go somewhere new around the globe every year.

7-What is something about you that would surprise others?
I lived in Africa for four years growing up! And in the Middle East for two.

8-How would you give away $50,000?
I would donate it to a dog shelter or make my own dog shelter! I love dogs.

9-Who is a “hero” in your life and why?
My dad is my hero because growing up he didn’t have money, parents or much of anything else – but he found a way to make something out of it and always worked so hard so his kids would never have to feel the way he did growing up. He’s and inspiration because I know if I want something in life bad enough, it will take take hard work and dedication.

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What’s a Crossfit competition? What makes ours different?

On Saturday, November 29th, we will be hosting our 2nd annual Survival of the Fittest Event. Here’s what you need to know.

What is a Crossfit competition?

Crossfit as a training methodology is different than the sport of Crossfit. Crossfit as a GPP (General Physical Preparedness) training program is great for everyone to get fit. Crossfit as a Sport, or for the purpose of competition, requires extra hours of training (outside of classes) honing strength, power and ability in order to become more efficient.  Crossfit is a sport that the places competitors into varied events to test all 10 attributes of physical fitness, and has come to be known as the sport of fitness. Survival of the Fittest is a Crossfit competition!

What is Survival of the Fittest?

The Studeo55 SURVIVAL OF THE FITTEST Invitational is a single elimination tournament comprised of the Lower Mainland’s top 16 teams of 2 (1 female and 1 male).  These 16 teams will be comprised of invitees who have pre-qualified in an event earlier in the day. The purpose of Survival of the Fittest is to showcase the top athletes in the Lower Mainland in a fun and entertaining event that is unique in the world of Crossfit competitions.

Why are we doing SOTF?

We decided to host our own Crossfit competition after seeing so many competitions that looked alike: heat after heat of the same workout, done by a spectrum of athletes, with various stages of abilities. These competitions were, and are, not spectator friendly and are grueling for the athletes. Because of this we saw an opportunity and decided to switch up the format and create one that is both enjoyable for the athletes AND the spectators. We chose a comfortable venue, with great spectator access and slick vibe, food and refreshments, Corporate Sponsors, single elimination, MC, DJ and swag!

Need to see for yourself? Check out our video from last year!

Who are the sponsors?

Str/ke Mvmt
Clarkdale Volkswagen
Barons of Beef
FitnessTown Burnaby
BodyComp Imaging

Where do I buy tickets?


I still have questions!

Our Facebook page is here
Our Survival of the Fittest homepage is here

Or…just email

See you there!

Oh – and just in case….

….What is Crossfit?

CrossFit is a training philosophy that coaches people of all ages, shapes and sizes to improve their physical well-being and fitness. Classes are an accepting and encouraging environment.  Don’t get us wrong, this can and will be very difficult! What makes Crossfit different is that clients are coach to to do what is appropriate for them and their level of fitness. To put this plainly: everyone is doing the same workout, but everyone is moving at their own unique capacity. The first-time Crossfit class participant can train alongside the most seasoned veteran. They may be lifting different weights, but they are doing the same workout.

We like to think of Crossfit as general preparedness for life! Whether you envision climbing monkey bars with your kids or moving a couch without throwing your back out: Crossfit prepares you for it.

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Meet Coach Simon: strength, honesty, muscle ups and downward dogs.

Name:  Simon Pelland

Hails from: North Vancouver

Athletic background!

High school sports include: track and field, baseball, soccer, basketball, mountain biking, surfing.  Was recruited by no one out of high school and received and athletic scholarship from UBC Okanagan following an open try out.  Played 5 seasons for them leading to a full

athletic scholarship in my fifth year.  Over those 5 years I’ve been to Nationals twice in the CCAA .  Our team has won a provincial bronze silver and gold medal.  Turned down an offer to play semi-professionally in Seattle to begin my career in health and fitness training.

My favourite: coach, teacher or mentor, what they taught me – give me a shining moment/memory:

My high school basketball coach because of the many hours he spent after practice coaching me physically and mentally for life.  He taught me that there is always someone out there working right now to be better and if you want to be the best, you have to out work that person.  He became a father figure for me and taught me to believe that anything is possible.  He taught me the importance of paying attention to the details…what else could you be doing…

A memory I’ll always have was when he first taught me how to set a screen.  I used to be soft on my screen until one day he set a screen on me and it chipped my tooth.  From that day on I learned that you need to meet force with force.  Along with is tough side he would stay after practice to school us on the importance of caring for others and respecting others.  Much more than a basketball coach

Glory days! My favourite athletic memory:

My last game when I walked off the court with a great win for our team.  I played a great game and had fun with teammates who challenged me in so many ways.  I was smiling almost the whole game because of the pure enjoyment it gave me that night.  Not only that I finished my last game with a long-time friend and teammate from high school who was also graduating that year.  It was a great game to finish with.

My biggest athletic heartbreak, and what I learned:

Dislocating my shoulder three weeks before playoffs in a meaningless game.

I learned about proper rehab, I discovered I wanted to work in the health industry to teach people how to avoid injuries.  And my game got so much better after that because I was forced to work on things I wasn’t good at.

My family taught me:

The importance of honesty cannot be overstated.  Honesty about the hard things to share when caring for the people you love and honesty when you weren’t true to your word.  My mom raised me completely on her own.  She demonstrated and taught me independence and strength, and for some reason…how to knit a scarf.

Currently working on:

Currently working on muscle ups.  It’s a huge goal of mine to have the mobility to do a downward dog with my heels on the floor.  I might just quit yoga the day that happens.  Also, I know many of you will be angered to read this, but I’m always working on gaining a few good clean lb’s.

My wish for each of our athletes:

My goal for all clients and athletes that attend Studeo55 is to create a new possibility for them.  One that pushes what they thought was possible for themselves and one that enriches them with new tools to facilitate their health.  And best of all, the confidence that is built knowing they are in integral part of the Studeo55 community.

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Mobility Monday. Get those ankles moving!

Poor ankle mobility is a comphoto 2mon issue holding back your squat.  Squatting with proper knee and hip alignme
nt, and proper depth, requires a large amount of dorsiflexion at the ankle.  Restrictions can occur from previous ankle injuries, even simple sprains, or from simply never exercising the ankle into that
range.  This is a simple mobility e
xercise that will help work out joint adhesions.


Use a thin band, tied as low as possible on a pole, and place it in the crease around your ankle facing away from the band. A towel in between the band and your skin might make it a bit more comfortable. In a lunge position photo 1(with the banded ankle forward), slowly move your knee over your toe as far as possible 10-12 times.  Repeat 2-3 times prior to your workout, and enjoy your new-found squat depth!








Jessica is a Registered Physiotherapist and Crossfit competitor at Studeo55!

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Meet the Team: Coach Matt talks about the value of having a coach, what his family taught him and what he wishes for you!

Name: Matthew Ward

Hails from: Nanaimo, BC

Athletic background! (list it ALL! Go back to little league please!)

Most recent: Competitive Crossfit Athlete, UBC Track and field, Douglas College Golf, College of the Rockies golf, Elite downhill mountain biker, Elite Xterra racer (off-road triathlons), road and xc races, football, rugby, soccer, hockey, rock climbing…maybe some

more but that’s about it.

My favourite: coach, teacher or mentor, what they taught me – give me a shining moment/memory:

I have been self-coached for most sports, I think this is why I see the value in having a coach for whatever it is you do because I missed out on some direction when I was younger.

My early triathlon and running coach was Stefan Jakobsen he co-owns Frontrunners in Nanaimo. He was a professional triathlete, sub 10hr Ironman and sub 2:30 marathon so a pretty legit competitor. No matter how a race went or what happened that day he would always finish it smiling and in good spirts. I certainly was not like this when I was growing up I had a terrible attitude if I didn’t win I was a pain in the neck. It was years later when his influence on me seemed to finally make its mark.

Glory days! My favourite athletic memory:

5th at Xterra world Championships in Maui. This was the last family trip I went on with both my parents and is pretty special to me.

My biggest athletic heartbreak, and what I learned:

5th at Xterra world championships…because cause I really wanted a podium. I learned to swim better!

My family taught me:


Currently working on (goals, events, PRs, whatever you like!):

225 snatch, 300 clean and jerk, 400 squat, sub 51 400m

My wish for each of our athletes:

To not just use the valuable information they get from each and every session in the gym. But apply it to everyday life ie how to pick things up, stretching, and satisfaction of completing a task. These things will really aid in a person overall health and wellness.

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