Have you tried our Pumpkin Pie Smoothie?

The Pumpkin Pie Smoothie!

This is THE epitome of naughty but nice. Our new shake is a creamy blend of pumpkin spice, vanilla whey protein and a spot of organic almond butter. Get it with almond milk or 1/2 almond milk 1/2 water!

The Pumpkin Pie Smoothie!

The Pumpkin Pie Smoothie!

Great as a breakfast on the go or after your workouts. Try this fall inspired smoothie today.

300 cal 13g fat 21g carbs 26g protein



Brought to you by Nutritionist, Personal Trainer and Drive Instructor Jana Finkbiner.

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Meet the Team: Coach Jana on basketball tournaments, channeling competitiveness and getting better every day!

Name: Jana Finkbiner

Hails from: Calgary, Alberta

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

Where do I begin? Playing catch with my Dad and finding myself wrapped up in a jujitsu gee while my Dad practiced submissions I guess!

From there, club soccer for about 6 years when I was about 8 years old, Middle and High School Track and Field (100m, 200m, long jump, triple jump, 4x 100m, and 1500m), Middle and High school Basketball as well as very competitive Club teams through High School. I dabbled in racing 5km and 10km runs but ultimately found spinning and group



fitness instructing. That led me down the roads of weight lifting and athletic conditioning. One of my passions is boxing. I trained with some great coaches and alongside some real pros for 2 years.

My favourite: coach, teacher or mentor, what they taught me – give me a shining moment/memory:
My Track and Field coach in Middle School paved the way for me to start believing in myself and understanding the value of hard work and tenacity. He taught me how to challenge my competitive nature into to performance and sportsmanship. His name was Mr. Miller…well we called him Killer Miller!

My boxing coaches Robbie Hannon and Brian Peers opened my eyes to a whole other level of sport, condition and picking yourself up when you get knocked down…literally!

I am the kind of person that really thrives under coaches. Being a coach myself has really only  enhanced my own desire to acquire teachers. The more I learn, the more I’m inspired to help others.

Nathan Mallelieu has been a mentor and coach to me. Challenging me, supporting me and always asking me the tough questions.

Glory days! My favourite athletic memory:
Club Basketball with the girls…traveling to tournaments every weekend definitely stands out, but honestly I’m constantly falling in love again with different kinds of training or trying something new so it’s like a constant reinvention!

My biggest athletic heartbreak, and what I learned:
Definitely over-training has been a problem for me and before I know it I’m exhausted and injured. Last year I went into a sparring match against a girl. I was getting ready to fight and I knew I was tired going in. My body felt slow, I was distracted and couldn’t control my anxiety. I got beat up badly which ultimately set me back from having my own debut fight. I was devastated but learned a valuable lesson. Going too hard and not giving your body the proper recovery time will keep you from reaching your goals and your performance will suffer.  I learned that rest and proper nutrition is as important as my training. I can’t reach my goals if I can’t put one foot in front of the other. Honour your body and it will honour you.

My family taught me:
My family has really taught me about treating others with love and respect. Putting someone else before yourself and always going above and beyond to be the best part of someoneès day. I try to take that with me everyday into my work as a Nutritionist, Lifestyle Coach, Group Fitness Instructor and Personal Trainer. Family taught me a lot about forgiveness and acceptance. In life you have to get really good at forgiving…practice on yourself :)

Currently working on (goals, events, PRs, whatever you like!):
Currently I’m spearheading the Drive program and really look forward to taking it all the way! My Nutrition practice at Ntegrated Health is constantly growing and I’m thankful to be coaching so many to their goals. I’m also a new member to the Private Training team and am enjoying working with the members on the field as well as off. My personal goal is to get better, stronger, faster and more accomplished in all my endeavours.

My wish for each of our athletes:
To treat their bodies with respect and admiration. Thomas Elliot said: “You don’t get what you WANT out of life, you get WHO you are.” What you think, what you say, what you do, who you are with, shapes who you are. Life is a construction project, and you can start here:
Nourish your body with clean food and water.
Nourish your heart with strong relationships and a community of people with similar core values.
Nourish your mind by always learning from each other, your coaches and your body.

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Mobility Monday: Poor posture and headaches – here’s the fix!

Levator Scapulae Stretch

Poor posture and headaches; here is the fix.

Suffer from headaches at the end of the workday or find them more consistent at the end of the workweek? Ever think it may be due to poor posture?

What is the levator scapulae?

The levator scapulae runs between the upper part of the shoulder blades and the top four cervical vertebrae. It is a thin, flat muscle located just below the upper part of the trapezius.

Levator Scap

What does it do?

It rotates and tilts the head to the side. When both sides of the muscle work simultaneously, it raises the shoulder girdle and bends the head backward.


Why it gets tight?

The levator scapulae is shortened by bad posture, by permanently raising the shoulder or the shoulder girdle, or by holding a phone between the cheek and the shoulder.

Since the levator scapulae raises the shoulder girdle, it also works statically in times of stress since the shoulders are often raised in response to tension.


How do you know if your lev scap is too tight?

• Difficulty rotating the head (less then 90 degrees)

• Difficulty placing the chin on the chest

• Headache at the back of the head

• Kink in the neck


How to stretch it:

Starting position:


  • Sit on a chair or bench with your feet wide apart with your core slightly engaged.
  • Reach behind you with your right hand and grab the edge of the chair.
  • Lean your upper body to the left, keeping your head upright
  • Do not allow your body to move sideways.
  • Then lean your upper body a little more to the side.
  • You have now reached the correct starting position for the stretch.

Activating the stretch:

  • Rotate your head 45 degrees to the left.
  • Place your left hand behind your head and gently pull it at an angle toward your knee.
  • Stretch the muscle in this manner for 5 to 10 seconds.
  • Relax the muscle for 5 to 10 seconds.
  • Repeat 2-3 times


  • Resist by carefully pushing your head backward into your hand.
  • Relax the muscle for 5 to 10 seconds.
  • Deepen the stretch by slowly pulling your head toward your chest in the direction of your knee until you reach a new ending point.
  • Repeat 2-3 times

Special instructions from Kinesiologist Matt Ward

  • Immediately stop this stretch if you feel any sharp or burning pain in your neck
  • Radiating pain or sharpness down the arm
  • Nausea
  • Less is more so start light and aim for a deeper stretch the week after.

Studeo55 is excited to announce that we now offer active rehabilitation through our Ntegrated Clinic. The person behind the program is Matthew Ward.

Matthew is a Registered Kinesiologist and Strength and Conditioning Specialist. Through years of playing sports at a high level injuries were just part of the game but he realized there is a wide gap between the clinic room and playing field. After finishing his degree at UBC he started working at a clinic and began rehabbing people using a movement based approach and had great success. He follows the works of Dr Andreo Spina, Dr Charlie Weingroff, Dr Stuart McGill, Gray Cook and Dean Sommerset who all believe in a



functional movement based approach to rehab and training.

Matthew believes in not only rehabbing an injury but educating the patient in the process to make them more aware of everyday behaviors that can cause chronic injury.

In the gym you will find Matt practicing Olympic weightlifting and crossfit. Outside the gym you can find him on his mountain bike, skis, or on the golf course.

If you would like to book an appointment with Matt please email matt.ward@studei55.ca or scheduling@studeo55.ca

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Meet our Client of the Month. Sharon talks about Family, Health and how to Show Up!

1-How long have you been a member at Studeo55?

Since about June 2013.

2-Why did you decide on Studeo55?

I had been with my previous gym for about 20 years and, while I loved the people, trainers

Meet Sharon! Client of the Month!

Meet Sharon! Client of the Month!

and gym, I needed to up my game and was ready for a change.  Studeo55 had been recommended to me a few times, but like with any relationship, it was difficult to part ways, but I took the plunge just over a  year ago and haven’t regretted a single moment.  I needed that extra push which Studeo has given me in more ways than one! I needed to get out of my rut and once I made the decision, I cut the chord and never looked back. It was the one of my better decisions. Another important feature I was looking for was a family feel. My previous gym exuded that and I wanted to go to something with a similar feel. I’m so happy that not only did I find a gym that pushes and challenges me, but it also has a nice family feel. I should mention that I love how encouraging and supportive everyone is.

3-What are some of the changes you have noticed in your health, body and overall performance since starting at Studeo55?

For years I had thought my form and execution of exercises – i.e. burpees were done correctly.  Uhhhh, was I wrong!  Studeo has made me re-evaluate my form, health and effort.  Since joining, I have pushed myself more than I thought I was capable of and with that came results. Jana’s words ring in my head when I think about what to eat – i.e. what purpose does that food you’re thinking of eating really serve – what purpose does that donut serve? Well, aside from being mouthwateringly good, I guess nothing, but in the same breath she has always said not to beat yourself up over a cheat day.  Jana has many other words of wisdom, but too little time and space to list them all.  My challenges and negotiations to Milan, Marc or any other trainer with “why do I have to do that?” and their blank stare and response of “just do it” has made my overall strength better. I may have words, but at the end of the day it’s that push that has helped me get stronger, healthier and even more fit. I’ve noticed that the hardwork has come off with great results such as lifting more weight than I ever thought I could, running faster for a longer period of time, etc.

I guess I have noticed some body changes, but I honestly get such a high on working out and accepting the challenges imposed on me that I don’t notice and think about the changes until asked.

4-What advice would you give to someone with regards to starting at Studeo55?

Hmmmm, at the end of the day, the first step is showing up. Sometimes that’s the hardest step, but once you show up, the rest will slowly fall into place.  What do they say??? It takes 21 days for something to become a habit.  21 days may sound like a long time, but it really does fly by.

5-What is your favorite training exercise?

Maybe the question for me should be, what don’t I like.  Seriously, I love almost everything, but I do love intense cardio type of exercises that gets my heart rate up.

6-What is your favorite activity outside Studeo55?

Hanging out with my 2 favourite men. Do they workout like a crazy fiend like myself? Not if they have any say in the matter. I also like heading out on my bike (fair weather riding only), running, cooking – just to name a few.

7-If you were stranded on a desert island, what three things would you want with you?

My 2 favourite men, raft, wine and wine opener. Well, I need a wine opener to open the wine!

8-What is something about you that would surprise others?

I really am a shy person.

9-How would you give away $50,000?

Half to a dog shelter and the other half to assisting families dealing with Alzheimers

Client of the month

Client of the month

and/or Dementia.

10-Who is a “hero” in your life and why?

My mom is my hero. She was the wisest person I know, but tough as nails. Yet, so compassionate all in the same breath. She would never accept defeat and would exhaust every avenue until the task was done.  I think I get my energy from her cause she could go

and go like the energizer bunny.  She would make me look like a slacker.

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What to Eat Wednesday: Breakfast Bake

The weather is cooling off, the 40/40 Challenge is in full swing and around Studeo55, we are all craving warm, hearty breakfasts. Jana, our resident nutritionist, adapted this recipe from fitsugar.com and it turned out perfectly.

All you have to do is pour everything in your baking dish and you have protein and fiber packed breakfasts for 6 days!


40/40 Inspired Apple Cinnamon Breakfast Bake – for athletes on the go! 




1 cup uncooked quinoa
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/8 teaspoon ground cloves
2 apples, peeled, diced
1/4 cup raisins
2 eggs
2 cups vanilla unsweetened almond milk
1/4 cup maple syrup
1/3 cup almonds, chopped


  1. Preheat the oven to 350°F. Lightly grease a 7-by-11-inch baking dish (an 8-by-8 works too).
  2. In a small bowl, mix the uncooked quinoa with the spices. Pour into greased dish.
  3. Sprinkle the apple and raisins on top of the quinoa.
  4. In that same small bowl, beat the eggs. Whisk in the soy milk and maple syrup.
  5. Pour the egg-and-milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. Sprinkle the chopped almonds on top.
  6. Bake for 1 hour or until the casserole is mostly set with only a small amount of liquid left.
  7. Allow to cool, and then cover and refrigerate. In the morning, cut a square, microwave it on a plate, and enjoy alone or with a few dollops of low fat Greek yogurt.

Do you need more protein? Add a scoop of whey protein (mixed in water ) on the side OR mix with Greek yogurt for a creamy protein cream!



Questions? Email Jana! She is a Registered Holistic Nutritionist, personal trainer andLevel I Crossfit Coach. 

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Meet Lucy! On Ironman, Basketball, Her Mom, Her Dad, Parkinson’s Fundraising and Getting up on the Right Side of the Bed.

Name: Lucy Ulmer

Hails from: U.S.A. (in particular- Miami, Florida; Lexington, Kentucky; and, New York, New York)

Meet Lucy!

Meet Lucy!


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

Growing up in Kentucky (home of the University of Kentucky Wildcats) I played basketball and spent years in summer camp dribbling and practicing jump shots.  In between basketball practice I took up her love of running- winning my first medal for a 10K race, age group 10 and under!  In middle school my family moved to Tampa, Florida where I continued to play basketball, soccer, and cross country running.  During my junior year of high school, my Dad’s corporate career moved the family up the east coast to Connecticut.  Changing high schools was a challenging time in my life with college sports on my mind.  But with a positive attitude and strong leadership skills, I was recruited by Division 3 schools in the north.  Following my heart and intuition I decided to head south for college.  I attended the University of Miami and walked on the Division 1 college basketball team but decided to pursue other activities- marching band section leader, Kappa Kappa Gamma sorority President, Resident Assistant and Homecoming Chair.  Yes, this nerdy girl got to march in four college bowl games- Rose Bowl, Fiesta Bowl, Sugar Bowl and Gator Bowl!  In college I continued to play basketball for fun instead of focusing on the competitive side.

After college, my love of running really took off.  Thus far, I have qualified for the Boston Marathon, completed 2 New York City Marathons, Vancouver Marathon and the Kentucky Derby Marathon as well as countless half-marathons.  Most recently with my training buddy and fellow Studeo member, Alicia Shigehiro, I completed Ironman Canada.  Now, I have completely fallen in love with the sport to include ocean swimming.

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

My Dad.  From the moment my Dad placed a basketball in my left hand and told me to sprint down the court in elementary school I knew she had a lifelong coach by my side.  He has supported my athletic endeavours from day one and made sure that I tested my limits with each road race, game and athletic challenge.  What I have learned through competing in athletics has guided me through graduate school at New York University for construction management, a growing construction law career, coaching indoor cycling and volunteering adventures.

Glory days! My favourite athletic memory:

This past summer: crossing the finish line at Ironman Canada in Whistler to a big hug from Markus and my parents.  I completed the race in honour of my sweet mom who suffers from Parkinson’s disease but lives life to the fullest extent possible and always with a smile.  Additionally, this year I raised $4,000 for The Michael J. Fox Foundation for Parkinson’s Research.  Finding purpose behind my athletic achievements is most important to me. If I can help someone along the way, my heart shines bright.

My biggest athletic heartbreak, and what I learned:

Walking onto the University of Miami Basketball Team to realize that these athletes were bigger, strong and faster than me was a real blow to my self-esteem.  One of the shooting coaches told me that I would never see more than a couple minutes on the court all season.  I chose to take a negative comment and turn it around to create new possibilities as a collegiate academic and student life leader.  Learning transferable skills in all parts of life has helped guide me to where I am today.

My family taught me:

My mom always says, “I choose to wake up on the right side of the bed.”  I tell myself this every morning.  My husband Markus, a fellow Studeo member, uses the phrase “beast mode” for when I need a boost of positive energy- two very powerful words!  My younger sister, Annie is there to give me constant fashion and beauty advice as well as a reminder to laugh and smile through life.

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

Empowering and inspiring riders as a spin instructor and core teacher.  Post-Ironman goals include: learn to snatch with good form (and maybe a little weight!), 10 strict pull-ups, yoga teacher training, press handstand and creating more power on my outdoor bike.

My wish for each of our athletes:

Find passion in life and enjoy the ride!

Live daily with purpose and ease.

Take time each day to breathe in and exhale that fresh Vancouver air.


Lucy teaches DRIVE classes at Studeo55 all week! www.studeo55.ca

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Mobility Monday! CORE: Better results from your planks in less time

I love planks because they test your endurance and strengthen your core muscles which are the major muscles supporting your trunk and limbs and can be the answer to that chronic back pain.  Likely, many of you may have been spending extra time on your planks that you don’t have to.  I’m going to teach you the perfect plank that you can spend less time doing and get better results. You should feel the burn within 5 seconds of holding this plank and it only needs to last 20.   Follow these steps to increase the effectiveness of your plank.

Setting up your plank:

  1. Start in a push up position with your elbows and toes as your base of support
  2. Ensure a straight line from your ankle to your ears

**Now this is the important kicker** Contract!!!

  1. Squeeze your glutes (hip muscles) and quads (upper leg muscles)
  2. Tighten your stomach as if your bracing for a bunch
  3. Push your elbows into the floor and pull the floor toward your hips
  4. Hold plank contractions for 20-30 seconds
Get those planks in!

Get those planks in!

The contraction of these three muscles groups enhances the effect of your planks by putting your skeletal structure in a position where most of the focus is on your core instead of those burning limbs.  Squeezing your glutes and quads tilts your pelvis, lining your spine up to be neutral which is its strongest position (you should feel no contraction or pain in your back.  Once you have that, contracting your lats hollows out your abdomen which should feel difficult within 5 seconds.  If not, you could probably squeeze those muscles harder).

Level 55 Version – Perfect planks tabata style:

Hold the perfect planks for 20 seconds, rest for 10 seconds.  Complete 8 rounds and you’re on your way to rock hard abs and a strong safe spine.



Simon is an athlete and Studeo55 Teammate. He is a registered Kinesiologist and personal trainer. Any questions about this article? Send him a note! Simon@Studeo55.ca

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What to Eat Wednesday. Pumpkin Power!

It’s THAT time of year! Pumpkin is one of my favourite things; it’s super versatile and when pumpkin, cinnamon and maple syrup play…tasty things happen!

Today I’m eating a simple snack of 1/2 cup canned organic pumpkin from Pacific Naturals, 1/2 tsp cinnamon and cinnamon vanilla liquid stevia (about 2 drops). I’ll often stir in 1 scoop of my favourite vanilla protein too.

What is your favourite way to use pumpkin?!

Try this delicious Vegan Pumpkin Soup recipe from Zain Jamal.  It’s loaded with nutrition and is fit to impress the guests or to spice up your meal prep this weekend.


  • 3 cups roasted sugar pumpkin (or cut corners and use organic canned puree) (found at Whole Foods Market)
  • 1 Yam roasted/boiled and peeled (you can also by canned puree!)
  • 2 cups reduced sodium vegetable stock



  • 1/2 cup low fat coconut milk
  • 1T coconut oil
  • 1/2 onion sliced
  • Spices: 1″ fresh ginger minced (or powder to taste), 2 Garlic Cloves minced, 1tsp cinnamon, 1tsp curry powder and Himalayan sea salt and pepper to taste.


  • If you’re roasting your squash/yam – preheat to 400F and cook until soft.
  • Add coconut oil to sauce pan and melt. Saute onions, garlic, and ginger until fragrant (3-5min). Add canned squashes to the sauce pan and heat, then blend until smooth in your Vitamix or Blender. Or add roasted items with the liquids and saute to your blender and blend until creamy.
  • You can do this in your crockpot by adding all the ingredients and cooking for 6hours on low, then blend.
  • Serve with your protein if you like or top with some roasted pecans!




Jana is Studeo55′s RHN, Sports Nutrition Expert and a personal trainer. You can reach her at Jana@studeo55.ca


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Meet Coach Angelo. “The sweet isn’t as sweet without the sour”. Grade 6 Glory Days. Showing Respect.

Name: Angelo DiPersico

Hails from: East Vancouver, BC

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

Everything! Soccer, baseball, basketball, football, track & field, hockey, tennis; soccer was



my main sport and I played competitively starting from when I was 3 years old.

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

Brian Shuster – Brian was my youth soccer coach, and he taught me how to connect with different types of people, and showed me how a good leader is someone who is able to change their approach to connect with each person, to get the best from them, and thus have the group perform at its best.

Glory days! My favourite athletic memory:

In my elementary years, my school soccer team had a big rivalry with another school. We always lost to them, every game, every year. But we kept on training and we kept on trying, and finally, on one glorious evening in 6th grade, my school finally beat our hated rivals to win the championship. This was proof that hard work and dedication truly pays off, and the sweet really isn’t as sweet without the sour.

My biggest athletic heartbreak, and what I learned:

Provincial Soccer Finals – my team was incredibly strong and the favourite to win that year. In the finals we were tied late in the game and headed for a shootout, which we were undefeated in, until our player got called for a questionable hand-ball inside the penalty box. The other team scored to take the lead, and seconds later the game was over. I learned that stats on paper are meaningless, and it’s about performing when it counts!

My family taught me:

Respect. Everyone deserves respect and at the end of the battle, be it on a field or in an office, the very least one should show is respect.

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

CrossFit! Gotta get better at those Oly lifts!

My wish for each of our athletes:

To truly understand the benefits of a healthy and active lifestyle and to push their bodies and their minds to realize one’s most optimum self. A healthy and strong person, mentally and physically, is a powerful human being, and capable of many great things.

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Meet the Team! Coach Matt talks about Stepping onto the Ice, Being an Elite Athlete and Treating People Well.


Name: Matt Reid



Hails from: Vancouver (False Creek)

Athletic background: Hockey, Baseball, Soccer, VolleyBall, Basketball, Cross-Country, Track and Field. Basically everything until I stuck with Hockey full time.

Competitive Sport – Jr. A Hockey (3 yrs), University Hockey (5yrs), Professional Hockey (2yrs).




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

George Cochrane – My coach in Junior (18 yrs – 20 yrs), always preached “Personal Accountability and Responsibility” a lesson that we all need to understand and work into life.  Coles notes – OWN YOUR ACTIONS AND THE RESULTS OF THOSE ACTIONS

Glory days! My favourite athletic memory:

Everything involved in competitive hockey (Junior A, University, Pro).

The Life: Training, Competing, and being part of something bigger than yourself.  Friendships and experiences to remember for a lifetime.  This period of my life helped me develop into the person that I am today and I owe a lot to the game.

Personally: stepping out on the Ice in both my first University game and my first professional game, both were checking off major milestones in my life, a realization of personal goals.

My biggest athletic heartbreak, and what I learned:

Being cut from the PeeWee AAA team (12 years old).  I was heartbroken that I was no longer in the “elite” group.  This taught me a lot about how life “isn’t fair”, and that it takes a lot of hard work and dedication to be considered an elite athlete.

My family taught me:

You get what you earn in life.  If you work hard, and treat people well, you will probably end up in a pretty good place in life.

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

Excited to be through the summer and a very busy social calendar.  I am excited to be taking on the 40/40 challenge and look forward to getting back into good physical form for my winter activities.

My wish for each of our athletes:

To find something that they are passionate about that is fitness related. I want people to experience a high from fitness no matter what form it takes. If that means doing a class that makes you forget about your work stress, great!  If that is doing an endurance event you never thought you could finish, that is awesome too!

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