Announcing: Crossfit Sport Class at Studeo55

The exercises are still the same and the trademark WODS haven’t changed but the competitive landscape of CrossFit has. We, as a community, experienced  this evolution during the 2015 Open, when we had an astonishing 49 members complete the Open Rx’d and close to 140 members complete all five weeks. An increasing number of Studeo55 members now pursue CrossFit as a recreational sport/hobby. Local CrossFit competitions are no longer reserved for  the elite and are becoming more inclusive.

Competitive Crossfit? Join Crossfit Sport.

Competitive Crossfit? Join Crossfit Sport.


We are pleased to annouce that we are adding a CrossFit Sport class to the schedule starting early July . The requirements of a CrossFit sport athlete do differ from the needs of CrossFit “gen pop”. Intensity, skill, volume and sacrifice are higher and like the old saying goes you can’t bring a knife to gun fight. The  Sport class is designed  for those who already compete or wish to compete in competitive CrossFit.

- If you were 1 of the 49 people who completed the Open Rx’d or you were a muscle up or handstand push up away, this class is for you.

- If you consistently train 5 days a week, this class is for you.

- If you have competed in CAL or local CrossFit competitions, this class is for you.   

- If you are consistently doing Level 55 WODS, this class is for you.

This class will run Wednesday evenings at 7:30pm and Saturday mornings at 8:30am and will be 75 to 90mins long

IMPORTANT there will be only ONE CrossFit Sport class WOD programmed each week and you will choose whether you will attend the Wednesday or Saturday session. These sessions will  be demanding.

FIRST SPORT CLASS IS SATURDAY JULY 4th at 8:30AM.

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The Bar-Belle Lifting Club! Information and Registration!

“Strong is the new sexy” is the mantra that many  women have adopted to guide them in their daily fitness regime. Women simply aren’t shying away from the barbell anymore. The women of crossfit, weightlifting, and traditional sports are setting strong examples for young girls everywhere and redefining  female athleticism. With athletic physiques being sexy, thigh gaps going out of style, and how much can you deadlift becoming increasingly popular Studeo55 brings you “The Bar-Belles Lifting Club”.

Bar-Belles Lifting Club!

Bar-Belles Lifting Club!


What is “The Bar-Belles Lifting Club?”

We have been very fortunate at Studeo55 to attract a very keen female membership. “The Bar-Belles Lifting Club” was created for our  female membership to get together and train in a structured environment. Coach Azadeh will lead this 6 week course which is catered to all abilities from the beginners, to the advanced. This program will concentrate primarily on Olympic Weightlifting and the accessory lifts such as squats, pulls and presses. The goal is to not only get stronger, but to educate athletes on how to properly execute  these lifts to improve their capacity.


When does it take place?

July 08. 6 Weeks. Wednesdays. 5:30 to 6:30

For more information or questions, please contact Head Coach Azadeh Boroumand at Azadeh@studeo55. 

To register, please visit the online portal and sign up here!

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Coach Erik: My experience rehabbing a non-sports injury

On March 20th I was on my way to work at EA Sports in Burnaby when a full size tractor trailer turned in front of me, giving me almost no time to react. I swerved as far as I could but got crushed on the driver’s side, narrowly avoiding a head on collision. The air bags went off before I even realized what had happened and my truck spun and skidded across the intersection. Once I came to a stop I checked for broken bones and/or blood, thankfully I found nothing. Once a couple good samaritans were able to get the driver’s side door open I checked everything again and made sure I was intact, and as far as I could tell, OK. I didn’t want to go to the hospital, I wanted to tough it out and just get on with it… or as my coaches always used to say, walk it off. I eventually agreed with the first responders that getting in an ambulance and going to the hospital was the right decision.

Coach Erik and Non-Sports Injuries

Coach Erik and Non-Sports Injuries

I was released from the hospital after about 4 hours and told that I had what amounted to ”soft tissue damage” and to return immediately if I noticed any significant changes in my urine or stool as they hadn’t done any imaging to check for internal damage. Fast forward three days and I had my first day of work back at Studeo on Hornby. Nothing felt right. I turned with my whole torso as one, I couldn’t pick up weights or kettlebells for clients and I couldn’t make any type of movement one would describe as natural, athletic, or anything resembling quick. I can’t tell you exactly what was wrong with me as I’m not a doctor, but I had constant pain and stiffness in my mid back, and sharp pain and cramping in my hip flexors and SI joint on my left side.

I started seeing Drew and Sean, two of the practitioners in Ntegrated health, immediately after returning to work. I was quite frustrated over the first six weeks as nothing seemed to be getting better, in fact my body was feeling worse and worse as the shock wore off and everything kind of settled into place. Drew did a great job of keeping me on task and focused on where we were going not where we were, while also pushing me to get outside of my newfound comfort zone… which was essentially the zone of doing nothing out of fear of regression.

I’ve always been leery of chiropractors and viewed them as some sort of back cracking, neck breaking witch-doctors. A couple experiences in the past didn’t change that opinion: it was always “Hey, how are ya? Crack crack crack. See you next week!”  Sean, proved this wrong. He approached our sessions with a very similar approach to any physio I’ve seen in the past and worked on more than just adjusting my spine and looked/solved the issues causing the skeletal issues.

After a couple months of slow progress, weight gain from lack of activity, and being in an all-around, negative frame of mind, Drew and Sean eventually convinced me to start trying to incorporate more and more into my rehab, workouts, and everyday life. I started working out harder, progressing towards playing sports again, and being less limited in my day to day activities. I’m not back to normal yet, but I’ve definitely gotten away from the day to day pain and restrictive/negative impact the accident was having on my life. When I play basketball, I’m slower and can’t jump as high or move as quickly as I could before the accident but at least I’m playing basketball again. I’m more sore after my workouts, and the soreness lasts longer than before the accident, but at least I’m working out and keeping my body healthy again. This has been an incredibly frustrating experience overall, but thanks to Sean and Drew, I’m a lot closer to normal than I otherwise would be!


My takeaway from this whole experience is learning firsthand the importance of physical activity in my life and the inability to feel normal and happy when it is removed. These injuries were no fault of my own and I found myself being mad at the truck driver and dwelling how his irresponsibility was causing my life to be so boring, painful, and unhappy. Changing my attitude from being angry, playing the blame game, and making excuses why I couldn’t do things to attacking the issues head on and being happy with the smallest improvements changed everything. I also learned that having a support system that you can trust is imperative to overcoming the obstacles that life throws at us. The trainers, coaches, and practitioners at Studeo 55 are here to help each and everyone of our clients, and our teammates, as a cohesive unit. If something is affecting your life and we can be of any help in getting you back on your feet, please don’t hesitate to reach out to any of us. The team will be here for you, just like they were here for me!

Meet Coach Erik!

Meet Coach Erik!

Do you have any questions for Coach Erik? He would love to hear from you! Erik@studeo55.ca

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Athlete of the Month: Meet Kyle!

We love Kyle and we want you to meet him! Kyle is a dedicated private training client, who also uses our nutrition programming to dial-in his culinary skills. He as been known to go to a spin class or two and never misses a workout! Consistent, dedicated, hard-working and committed: Kyle is a true example of the how, what and why of fitness!

Read what he has to say below!

Meet Kyle! Athlete of the Month!

Meet Kyle! Athlete of the Month!

1) Tell us about how you found Studeo55?

I think I googled it years ago. I was feeling pretty overweight after moving home from south America. That seems like forever ago, in the old location!

2) What does “fitness” mean to you?

Being able to actually work exercise into your daily routine and look forward to it, not dread it.

3) If you were an exercise, which would you be, and why?

Probably spin class. You spend thirty or fourty hours with me reasonably certain you can’t stand me then you realize all of a sudden you hate me a little less, haha

4) What’s your definition of happiness?

Calorie free fried chicken

5) What are three things you couldn’t live without?

A good chef’s knife
The internet
My vitamix (eyes are gonna roll with that one)

6) What is a goal you’re working towards in 2015?

Body weight up, body fat down.  Always the goal.
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Coach Katie: An Insider’s View of the CrossFit West Super Regionals, and What I learned

I felt like someone had just shoved me out onto the competition floor.  My partner was ready to go and I felt like I had just rolled out of bed.  That first deadlift felt like it was 1000lbs, but I made it through the first set.  The second set was worse.  I was being crushed.  The thought of telling my partner I needed to break crossed my mind, but I didn’t want to be”that girl”.  I made it through those 45 one-thousand pound deadlifts (actuality it was 410lb between 2 people), but I was hurting.  My first jump to the pull up bar and I missed.  Everyone around me is flying through their reps and I am flailing.  Everyone is depending on me to get through this.  Panic sets in.

Partner Deadlift: 410 lbs

Partner Deadlift: 410 lbs

Even though this year at the CrossFit Games West Super Regionals didn’t pan out as we had hoped, I did learn some valuable lessons in working out and in life that I would love to share with you.   

 

Lessons learned in the CrossFit Super Regionals:

1) “90% of the game is half mental” -Yogi Berra.  

Although this quote is a “malapropism” — a phrase or sentence that doesn’t quite mean what the speaker intended, I totally get it.  Being mentally prepared for the game is just as important as being physically prepared. Doing your regular warm up, movement prep and visualizing what you want the outcome to be is just as important as putting in the hard work and being able to lift the pounds.

100 ft Handstand Walk

100 ft Handstand Walk

2)  The past is the past, don’t dwell on it. 

One of my amazing team mates over the weekend said to me before each event “The scoreboard is 0-0″.  We got a fresh start at the beginning of each workout.  Forget what has happened in the past and focus on what’s next.  That really helped me to pull myself out of my poor performance depression and try my best at the next event.

25 Rope Climbs

25 Rope Climbs

3) Team work makes the dream work.  

The team is a group of not just amazingly gifted, strong athletes, but also great friends.  Having people to lean on, not just in workouts is crucial.  Good friends pick you up when you’re down and remind you things are not as bad as they seem.  You are not alone!   

BOOST!

BOOST!

4) Do the things you don’t like to do.  

I had thought my worst event would be the running one.  I am not a strong runner.  But leading up to game day I was practicing my running three times a week and it turned out to be our best event!  Definitely do the things you love, but don’t be a cherry-picker, and do the things you don’t like as well.  It will make you a better athlete overall and there is something very satisfying about doing well in something you THOUGHT you were bad at.

Running

Running

5) Studeo55 has the best community in the world!  

Since beginning my employment with Studeo55 in 2012 my life has never been the same, in the best possible ways.  The support from the staff, members, clients and athletes is just overwhelmingly wonderful.  I had a client messaging me all weekend, even after we tanked an event saying “So the good news, your hair looks great on camera… tomorrow’s events are way better for you guys!”  It meant to much to me to know everyone was proud of us no matter what.  Everyone who helped up prepare, wished us luck, sent messages, high-fived in the gym, showed up to support, hugged when we were down and cheered when we did great meant the world to the team and got us through it all.  

Studeo55 Regionals Team 2015

Studeo55 Regionals Team 2015

 

Thank you so much to everyone for all the support, I cannot express what it meant to us.  All being said and done, I am so pumped and so excited to get in the gym with everyone and get after it for next year!! 

Coach Katie

Coach Katie

In the 2015 Crossfit Open, Coach Katie finished 31st – in a pool of over 2800 women. Coach Katie is a dedicated Crossfit Athlete and the Assistant Manager at Studeo55 @ recrEAte. She’d love to hear from you. Katie@Studeo55.ca

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Bike to Work Week: 5 Life Lessons (no bike required)

Day one! Biking to Work!

Day one! Biking to Work!

Last week, I had the pleasure  of being invited to participate in Vancouver’s Bike to Work Week  initiative. The team, and destination: Electronic Arts Burnaby.

Now – not only do I own a car, but I work unconventional hours – AND – it’s about 12 kms, uphill (both ways, obviously). There has never really been a compelling reason to ride my bike to work, or take transit for that matter (I drive a Prius, isn’t that basically almost transit?) until I was asked to join this team. Why would I say yes? Well, I’m not one to shy away from anything that builds community, and to be honest: I’ve actually said “I’d love to ride my bike more, but….” and I was openly thrilled at the idea of having an opportunity to try it.

So, I did it. I rode my bike to work. How did it go? It was perfect. It was absolutely perfect and in the beautiful, tree-lined streets of my “morning ride” (no really, go watch that video) - I knew that I had a lot to share from my experience of totally going for something that you’ve always wanted to try.

1. In the absence of talent and experience, effort will count

My ride!

My ride!

If you’re trying something brand new, this is it. I’ve wholeheartedly embraced a solid 1:1 ratio of effort and showing up. I have been dead-last in Crossfit workouts, I have finished marathons with old people and I’ve fallen flat on my face in a trail race (that only happened once). I also considered walking my bike up every hill in front of me. But here’s the thing: I got better. You will too. You will improve at everything that you consistently show up for. Effort counts.

2. Commitment must trump excuses

This guy.

This guy.

I made a commitment to do this project. On the 1st day it was raining, on the 2nd day I had a meeting and no way of getting my clothes to work. On the 3rd day, I had to pick my son up from the bus and on the 4th day I was so tired I couldn’t fathom the idea of getting on my bike. They’re all reasonable excuses but I know (from experience) that those reasonable excuses will literally suck the results right out of you. What kind of results was I after? Completion. I was interested in doing what I said I was going to do. If you’re looking to try something new (like exercise?), please make a commitment – to yourself. You’re the only one you should be trying to impress.

3. No seriously, ask for help.

At the HUB Office picking up Bike Route maps!

At the HUB Office picking up Bike Route maps!

On the first day, I followed someone to work and ACTUALLY said “um, could you tell me how you use your gears?”. He didn’t laugh, he just answered.

Asking for help is generally like that.

I went to my family, employer,  neighbourhood bike shop, the HUB community, some local businesses and my co-workers. I asked for help. Not ONE person turned me away.

EA made sure there were no barriers for any of us, HUB gave us everything we needed, someone at work let me follow him all the way to work, someone else let me follow him home. My family made my lunch for me. My coworkers forgave me for being 45 minutes late on day 2 when I got lost. I TOLD them all that I had made this commitment and needed help. TRY THAT!

4. Tools Matter

I need help!

MEC Aid Station! I need help! Tools matters

Born and raised at Studeo55 – the professional athletes I work with taught me that looking good is feeling good and feeling good is playing good. No, I kid (sort of). Let’s just talk for a minute about getting the right tools. It’s a Tony Robbins thing. If you’ve made the commitment, you’ve asked for help and you’re taking action – just make sure that your tools aren’t holding you back. Case in point: my bike felt weird, asked for help – turns out it’s the wrong size for me. Get the right tools: don’t let that be a silly excuse for not doing something you’ve always wanted to do.

5. Hills make you stronger

I knew this, but I asked Coach Patrick for the science. You increase the resistance, you increase your strength. No effort, no gains. It is that simple. Does getting stronger matter? That’s up to you.

****************

On the 5th day – I rode tree-lined streets with ease, crushed the hills that only days before I had contemplated walking up. I arrived to a party that EA threw for us. Local business came, teammates came, the high-fives abounded. We all rode our bikes to work that week – maybe some of us tried something new – maybe some of us got stronger (I know I did). And I bought a new bike on Sunday.

We are in the working hard business at Studeo55, and we salute every effort you make.  Those things you’ve always wanted to try? Go do them.

Electronic Arts  Team 2015!

Electronic Arts Team 2015!

“Life is like riding a bicycle. To keep your balance, you must keep moving.”
- Albert Einstein

Meet Dre!

Meet Dre!

Andrea has been with Studeo55 for 10 years. Get to know her better here.

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HECK YEAH: Eeyore, passion, saying no and travel. Real talk from Coach Azadeh.

As I’ve leveled up in age, (yes, I said leveled up, not growing older – I don’t believe we grow older, I believe we level up) I’ve come to a realization that life is short, and it goes by really, really fast. Once I realized this, I felt like I was in a RUSH to enjoy every single moment of my life. All of a sudden my time became so valuable – I valued my time more than anything else in the world. Every moment became sweeter, every relationship became more cherished, and the fear of vulnerability slowly started to dissipate. I also became “selfish” in a sense, and wasn’t afraid to tell people NO. If it didn’t give me butterflies, challenge me, or help elevate me in some way, shape or form, then I had absolutely no hesitation in saying no or getting rid of it. It was then that I created my motto…can we hash tag this? #MOTTO…much better. I began living with this saying, and I say it so passionately:

DO THINGS WITH PASSION – if you’re not passionate about them, walk away.

Walking_away_by_CorruptDream

If you don’t say “HECK YEAH”, then you’re doing yourself an injustice. You end up spending valuable time on something you aren’t passionate about, and it shows. You aren’t living to your full capacity, your energy levels are affected, life is passing you by and the people in your life feel it. If it’s a job, your coworkers don’t find it a pleasure being around you, if its in a relationship, your partner takes the brunt of it, but the most important of all is YOU – you’re selling yourself short. You end up being Eeyore from Winnie the Pooh – and Tigger’s life IS way more fun.

Which one do you wanna be?

Which one do you wanna be?

Walking away from being a full-time athlete was one of the most difficult decisions of my life. I went through a huge growth period filled with a tremendous amount of tears, anxiety, confusion and loss of direction. It was the only thing that made me say “HELL YEAH” and nothing was able to replace that feeling. There’s nothing quite like the years of blood, sweat and tears that go into achieving a goal that the doubters didn’t believe and sometimes you didn’t even believe. I’ve always heard about professional athletes who fall into depression once they retire, and I never envisioned myself being that person – and there I was – trying to figure out my purpose in life.

Without going into ridiculous amounts of boring details about how I gained some clarity, I’m going to leave you with the 3 most important things I apply to my life – and I (usually) don’t compromise.

1) FIND A JOB YOU LOVE. We have to pay our bills – it’s just the reality of life. Your job is where you spend the majority of your life. I think we all at some point have thought about running away to an island, being a caveman or cavewoman and hunting our food. (Or maybe I’m the only one who has thought about this) Everything you want is on the other side of fear. If leavin’ comfort and pursuing something you loves scares you, then GOOD, it means you’re headed in the right direction. I’ve spent many years trying to figure this out – I even thought about stepping away from the fitness industry, and I was miserable. I ended up right back in an environment that makes me say “HELL YEAH” – and that’s coaching people and impacting people’S lives.

Podium, South Central

Podium, South Central

2) DON’T BE AFRAID TO SAY NO. There’s nothing glorifying about saying yes to everything and everybody and feeling as though you have nothing left for yourself. You can’t give from an empty cup but you can give whole-heartedly from your overflow. Always make sure you’re doing what you want and love. I used to always say yes – even when I didn’t want to. It resulted in some failed friendships because I would then resent the person I said yes to, my presence and energy were terrible, and I wasn’t fun to be around. Make sure if you say YES, it’s a “HECK YEAH”, as opposed to a “yeah sure I’ll do that.” When you choose something, there’s so much more power in that. If you choose something, and it ends up being something you didn’t like, its so much easier to deal with the consequences of your choice because its nobody else’s fault. YOU chose it. Choice – that’s the best.

Don't be afraid to say No!

Don’t be afraid to say No!

3) TRAVEL OFTEN. Get lost, deal with adversity and GROW. Learn cultures, meet people and see beautiful things. Unplug from the real world, turn off your phone, DON’T CHECK EMAILS. It’s what life is all about. I can honestly say that because I’ve traveled to so many different places, I’m more cultured, more accepting, and more open to everything. Work hard, and then play hard. If I were to compare my personality to a sport, it would be track and field – and I wouldn’t be the long distance athlete. I’m like the dog from the movie “UP”…SQUIRREL! It’s not that I get tired, it’s just that I get bored. I am the 100m and 200m athlete – I like to go really hard for short periods of time, and then breathe. I can work ridiculously hard for a few months, knowing that I have some time to unplug and unwind. It keeps you fresh; it gets you back in touch with life, and allows you to appreciate the things that really matter in life.

Get out there!

Get out there!

Through my adversity, my mistakes, and my “get back ups” – I realized the hings that are most important to me. My values and morals became clear, I became more “laid back” and I realized that things we make a big deal out of aren’t really THAT important in the grand scheme of things. I leave you with this – take a look at certain areas of your life. Is it a relationship? Your job? Where you’re living? Does it make you say “HECK YEAH!!”? – if not, start exploring options to change it…and if you’re brave – just run towards what makes you happy, right away. It isn’t the most enjoyable ride, but the pay off will be worth it. DO all things with PASSION, and if you don’t die, you only grow stronger!

Wanna meet Coach Azadeh? Just email her at azadeh @ Studeo55.ca

Wanna meet Coach Azadeh? Just email her at azadeh @ Studeo55.ca

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Stories we tell ourselves. Real talk from Coach Milan

Climb Mont Blanc
I will fess up right away and say that I am ripping off Tony Robbins (in the words of Thomas Edison: “good inventors create, great inventors steal”).
As coaches, we are sometimes considered teachers – but in reality, teaching boils down to reminding people of what they already know rather than showing them something completely new.
“Stories we tell ourselves” refers to our tendency to make explanations to others and to ourselves about “why” we CAN’T do something. You have done this. I have done this. Many times over.
So – sometimes you get called out for it and that helps to reframe: you get the opportunity to think of what you need to do to succeed as opposed to reasons why you can’t. It is not easy to stomach it. Being called out immediately provokes the same defensiveness it seeks to eliminate. But, sometimes, you are in more sympathetic company and they don’t call you out for trying to take the easier road. At first glance it will seem that this type of environment is what you should be around because it makes you feel good right then and there. It is pleasant. Friction-less. But, that’s what we’re here to talk about. Is friction-less really making you better?
“As iron sharpens iron, so a friend sharpens a friend” -Ancient proverb
One of basic human needs is the need to grow (I ripped this from Tony Robbins too, who ripped it from someone else). Comfort zone is a great place to be but nothing grows there. If just going through the motions comfortably is the path you choose for yourself, that is totally fine. I am not here to scold you for it. I am here simply to REMIND you that if you want more out of life, fitness, career, health, relationships, you will need to be uncomfortable. You will need to surround yourself with people who will call you out for “telling a story” when you should be finding a way to succeed. You will need to be brutally honest with yourself and confront that small piece of yourself that seeks to protect your ego instead of helping you find a way. If you don’t, that small part of you will ALWAYS be there, telling a story. It will find its way into all aspects of your life.
So, maybe, if you’re interested in this “other path” that I’m talking about: fess up, admit that it is at least partially your fault, and divert resources to making it happen. You are a smart, powerful, resourceful person who can find a way. Now go find it. I know you can.
Meet Coach Milan

Meet Coach Milan

Coach Milan is currently working in Beverly Hills, calling people out on the stories they tell themselves.
He can be reached at milan @ studeo55 . ca
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Client of the Month: Meet Roxana

3 times a week, at 6 a.m. – she never, and we mean never, misses a workout. Meet Roxana – our client of the month. She was nominated by her Coach and the front desk staff with resounding enthusiasm. It’s not JUST about her consistency and effort, and results, and dedication (although that’s important!) – she is always cheerful. She motivates others. She brings her best to every workout. She works hard and we just love her. Thanks Roxana, you inspire us!

Meet Roxana! Athlete of the Month.

Meet Roxana! Athlete of the Month.

Tell us about how you found Studeo55? 

I was looking for a fitness studio close to my downtown office for training early in the morning. I had set my goal to improve my fitness. I checked out Studeo55 and made an excellent choice enjoying every day in the Studeo.

What does “fitness” mean to you? 

Good Health and happiness.

If you were an exercise, which would you be, and why?  

Turkish Sit Up. I like complex and challenging exercise moves that demonstrate my coordination skills and strength skills.

What’s your definition of happiness?  

Entertaining friends and family.

What are three things you couldn’t live without? 

 

Good Health, Happiness and Friends

What is a goal you’re working towards in 2015? 

To  be able to do five unassisted chin ups.

 

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5 Ways to Improve your Mobility (in your chair!)

5 ways to improve your mobility

As many of us are not full time athletes and have to work for a living, it is hard to avoid sitting for extended period of times. Since we all want to perform at our best when we do get the opportunity to get active, I thought it would be useful to highlight how you can use your chair to improve your mobility while you work. Although some of these may have you looking a little weird in the office, your body will thank you at the end of the day.

1)      Hip Flexor:

Hip flexor 2Version 1: Place your knee on the seat of your chair and rest your foot on the back of the chair. Keeping your other foot on the floor, get nice and tall. Squeeze your glute and pull your belly button into your spine.  This will keep your spine neutral and happy, as well as avoid the number one mistake most people make with a hip flexor stretch which is to hyperextend the spine.

 

 

 

Hip FlexorVersion 2: Lower the seat of your chair to knee height. Slide over to one side and place one knee on the floor. Again, squeeze your glute and pull your belly button into your spine. (Note: this stretch requires your chair to not have arm rests.) Hang out in either of these stretches for 30 seconds to 2 minutes per side, once time through. Also be careful getting into and out of this stretch if your chair has wheels.

 

 

 

 

2)      Figure 4:

Figure 4Seated in your chair cross one foot over the opposite knee. Get tall and pull your belly button in to your spine, then fold forward toward your shin. Also try bringing your chest toward your foot or knee to hit some other muscles throughout the glute. Spend 30 seconds to 2 minutes per side playing around with the different positions and see which one gives you the best stretch.

 

 

 

3)      Glute Stretch:

Hug kneeSeated against the back of your chair, place your foot up on the seat of your chair and hug your knee in toward you. If you cannot place your foot on the seat of your chair just hug your knee up towards your chest or be a total rebel and stand up and place your foot on your desk. Hold this stretch for 30 seconds to 2 minutes on each leg, one time each.

 

 

 

4)      Adductor/Low back stretch:

GluteSlide to the edge of your chair, spread your feet apart and let your body fall towards the floor. You can push your elbows into your knees to increase the stretch through your adductors. Hang out in this position for anywhere from 30seconds to 2 minutes.

 

 

 

 

5)      Crucifix Stretch:

CrucifixSit up nice and tall in your chair, bring your hands out to the side palms facing up. Pull your chin as if you were trying to give yourself a double chin. (Yes I know, very flattering) From here, breathe deeply as you continue to try and pull your thumbs down and back behind you. Hold this position for 3-5 seconds and release; repeat 5-10 times.

 

 

 

There you have it! Five easy stretches you can do without even leaving your chair. This is by all means not an inclusive list of everything you could do, but is meant to get you thinking about your mobility while you work. As always if any of the movements above give you pain, then STOP! These should feel good, not excruciatingly painful.  In total, these 5 exercise should take you no more than 15 minutes and will help combat the evils of sitting all day.

Want to know more about Coach Adam? Read his bio here!
Interested in what Studeo has to offer? Email Coach Matt - matt @ studeo55 . ca

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