3 Simple Ways to Fuel before a Workout: by Azadeh Boroumand

3 simple ways to fuel before a workout

One of the most common questions I get as a coach is what kinds of “supplements” an athlete should take before a workout.  Based on my observations as a coach over the last 5 years, I’ve noticed athletes tend to lose sight of the value of natural food and our body’s natural ability to provide energy without anything extra.  We have this amazing ability to quickly go into “fight or flight” and I think it’s time to give our bodies some credit for the amazing things it can provide us.  The best thing is to avoid confusing our natural systems with added chemicals, additives and pre workout supplements. This means say no to pre workout powders– they can be very unhealthy for the body.

I’ve noticed my body has given me the most bang for my buck when I kept it simple.  During my years as a collegiate volleyball player in the US and a professional crossfit athlete, my 3 main go to sources of fuel before any workout regime were:

1)      Dates or honey water.  This was a classic source of fuel for me growing up – my father used to feed me a few dates and some honey water before a volleyball game, so I naturally carried this over into my own personal habits as well.  Dates and honey are natural sugars that are high glycemic, which is a fancy word for “high in sugar.”  They are also easily digested by the body allowing for the body to use it for easy fuel.  Simple sugars are great ways to fuel the body with a little insulin spike that allows our body to then use this sugar as energy and fuel.  Perfect choice.

2)      A handful of fruit hits the simple and natural sugars.  The best thing is to not “confuse” the body.  The more your body has to spend time digesting something, the more you will feel lethargic and fatigue sets in.  A handful of strawberries, blueberries or blackberries is a great way to put a little pep in your step.  These fruits are natural antioxidants, and they also tend to be “lower glycemic” which means slightly lower in sugar.

3)      My personal favorite:  Some good old caffeine.  When I’m feeling tired and need a pick me up, there’s nothing that helps me more than a couple shots of espresso with a little bit of honey.  It will wake you up and have you ready to go.

Give these a try before your next workout.  Combine this with at least 8 hours of sleep a night, and you’re setting yourself up for success. Be nice to your body, and it will give you so much more in return.

Azadeh@Studeo55.ca

Azadeh@Studeo55.ca

 

Azadeh is Studeo55′s Director of Crossfit. She can be reached at azadeh@studeo55.ca – she would love to hear from you!

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Cricket, Basketball, Crossfit, Family and our Senior RMT: Meet Theron

Name: Theron White

Theron@studeo55.ca

Theron@studeo55.ca

Hails from:

Trinidad and Tobago via Toronto

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

Playing soccer from the time I could walk. I played Cricket and swam as a kid.

Highschool- Soccer and Basketball

University- Basketball

Post- Crossfit (because as I get older I realize that real sports are so hard).

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

My favourite basketball coach (Anthony):  We connected because we had similar stories.  The first basketball team I made.  I could barely shoot or make layups but he loved my work ethic, aggression and persistence.  He said to me once that it doesn’t matter that you aren’t as skilled right now; that can always be acquired, but most people will never work or try as hard as you are now at anything in their life.  He taught me the value of process over the instant gratification of quick success.

Glory days! My favourite athletic memory:

I picked up a basketball for the first time at 14. At 17 I was a walk on for the Varsity team at York University.  This is more a favourite process than just a singular memory.  The three years between those bookends were filled with a maniacal obsession to make up for lost time.  When I look back on that time the most pleasurable memory is about the hours upon hours shooting, dribbling and playing one on one with my younger brother and the strong bond we created during that time.

My biggest athletic heartbreak, and what I learned:

Athletic heart breaks can come when you are a coach as well.  I coached high school basketball for many years.  I was lucky enough to have coached some good teams and great high school players with high realistic championship expectations.    Doing your best to help prepare someone else for a challenge which ultimately you have no direct impact on the outcome is a challenge.  Every season that ended with those expectation unfulfilled was a heartbreaker. You are always left with the feeling that there must have been something else you could have done to help them achieve their goals.

My family taught me:

No sacrifice is too great to make for your loved ones.

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

I am currently very motivated to compete in Crossfit with my Studeo55 teammates! I want to be in the best shape of my life every day. My goal is to be in better shape every year between now and when I turn 40. So far, so good.

My wish for each of our athletes:

I’d love to see our athletes get to the point where their perceived limits are shattered on a regular basis.  Whether it’s your first push up, pullup or a 400lb squat: that feeling of accomplishment brings confidence and it’s universal.  Sometimes athletic achievements can be catalysts for success outside of the gym.

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“Be yourself, set your own goals and never look back!” Meet Dr. Maxwell!

Name:

Sean Maxwell

Meet Dr. Maxwell!

Meet Dr. Maxwell!

Hails from:

North Delta

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

From day 1- soccer and Baseball

Highschool- baseball, volleyball, soccer and tennis

University- soccer

Currently – Soccer and golf

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

Many coaches throughout my life time but the main influences:

My father, he taught me the basics of sportsmanship, team and how to play each game.

My high school coach Mr Trask as he introduced me to golf, the game I love now.  Mr Trask also pushed me further in highschool tennis.

My friends and family, both on and off the field.  Unlimited support and providing me with the drive!

Shining moment: several provincial births in soccer, as well as all the success of my team over 20 years together!  I have had several other shining moments, but none stand out as much as the recent birth of my daughter .

Glory days! My favourite athletic memory:

I would have to say my glory days were in soccer, we won the league5/7 years and won several cup championships in that span.

My biggest athletic heartbreak, and what I learned:

My biggest failure was missing the net during the sun provincial finals shootout against Lynn Valley!  Was a crushing event at a young age of 12.  I learned that there has to be adversity to build character.

My family taught me:

At the end of each day, all one has is family.

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

I am currently very motivated to advance my skills in chiropractic care.  My passion for golf has lead me to the Titlist performance Institute where I currently am certified and working towards my level 2 medical certification.  This certification will allow for me to specialize in golf injuries and functional mechanics of the body.  I am also advancing my training in chiropractic care by taking the pediatric diplomat over the next 1-2 years!  It is amazing to work with kids; to have such a positive impact on their development.

With the recent birth of my first child and the passing of my dad: I have to say with all this education, sports and work, nothing means more to me than my family.  Stay healthy everyone.

My wish for each of our athletes:

Be yourself, set your own goals and never look back!

 

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Nutrition at Studeo55: Q+A with Jana!

The nutrition offerings at Studeo55 are so varied – and we often get clients asking what Jana “does” – so we thought we’d let her tell you herself!

jana@studeo55.ca

jana@studeo55.ca

Hi Jana, what does RHN stand for?

RHN stands for Registered Holistic Nutritionist. So what exactly do you do? I learn first the details of an individual’s goals, their physical and emotional symptoms and finally, about how they are eating. Then I educate and help to create and understand of themselves and their bodies needs. From there, the client and I decide together the best method of coaching for them, to see the best results.

Why did you decided to become an RHN? Why do you “do” it?

Great question.

The “whys” in life are always the most important part. I honestly love it for a number of reasons… The challenge. No two people are the same and every time. When I sit in front of someone new it’s a personal challenge for me to find their success formula and constantly be able to adapt to their hurdles. The self-discovery. Watching people finally “figure it out” and develop a new sense of self confidence in how they support their health. Seeing someone discover they CAN do it, is pretty amazing. The transformation. Body and mind, that is one of the coolest parts of my job.

What does a consultation look like?

Well most would tell you it was way better than they ever thought it would be and my approach is unique. I keep it fun, light and very relevant. We go through any necessary history, goals, I do a health assessment, and last but not least a dietary analysis. Then, we talk about what I see, my recommendations and why I’m making them. Knowledge is power and it’s important to me my clients and I are on the same page. What other services can I add on after our consult? There’s solutions to most obstacles and options for most everyone’s needs. I stay very flexible and open minded in my creative problem solving. I provide a really nice personalized report after the initial session, some choose to just use that and book 1-2 follow ups after that. Others need a step up and choose a 3-Day Menu Makeover. This plan is also perfect if we have different types of training days and we’re aiming for specific aesthetics goals. For example I can do one menu for a strength day, a met con (cardio-type or HIIT) training day, and a rest day. A further level would be a 7-Day meal plan. It’s designed as such but is used for a month or more. It’s designed to give the most coaching and instruction on exactly what to do. I also coordinate with a local business called Fitness Foods. Some of my clients lead such intense work schedules that there is really “no time”. That or, the simple desire to cook is not there but the goal to eat clean food on a suggested schedule is there. So, fitness foods provides a great solution. I coordinate the set up and have even handle weekly ordering and a menu plan to go with the meals that will be delivered to your office or home. Lastly and less commonly, I create Macro meal plans for those ready to go to that level.

Can you tell me about some of the results your clients have had?

I’ve seen everything from safe rapid weight loss that stays off, lean folks getting leaner and maintaining their muscle, to increasing muscle mass! On the holistic front, reduction of allergy symptoms, digestive problems like chronic bloating, improved skin health and clarity, hormonal rebalance and improvements in sleep and energy!

One last question, what do I do next if I want to see you? How can I find out about your prices?

First step is to book an Initial Consultation with Studeo55 front desk! In the initial session, when the client and I are discussing their options and where they see themselves being most successful, I go over each program and cost associated as well as an idea of what the total long term plan is. Everyone has different needs and my desire is to find the best fit into each clients current routine.

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Hailing from Rochester Elementary and working on his high-five: Meet Josh.

Hails from:

Rochester Elementary, Coquitlam, BC

Athletic background:

I come from an athletic family so I was exposed to lots of different sports growing up. I excelled in most sports but fell in love with soccer and football. Both of which I had decent success in. Soccer was the constant as it was the family sport of choice. My grandpa was a high level soccer player, my mom played growing up and my dad coached before he even had a family. However, my parents wanted me to find a way to channel my “energy” and enrolled me in lacrosse. Giving me a weapon coupled with my “energy” was not the best idea. I played lacrosse for a few years until I quit to play football in grade 7. Bo Jackson was the MAN, and I wanted to be Bo. Everything about football appealed to me and I focused all of my attention on it while still sticking to the family game, soccer. I played metro soccer throughout my youth and men’s career. I was decent but I more or less played soccer like I played football, very physical. After high school I played 2 years of junior football before getting offered a scholarship at UBC. I played 5 years at UBC as a defensive back and kick returner. After university I played top flight flag, and touch, football and men’s premier soccer until recently. I finally listened to my body and quit “real” sports recently. I now enjoy CrossFit to give me the same fulfillment as “real” sports did for so many years of my life.

Josh at Studeo 55 dot ca!

Josh at Studeo 55 dot ca!

 

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

My dad coached me most of my life in soccer. He was not your European technical wizard but he was a master at putting people in the best position for theirs and the teams’ success. He could create a rag tag of plugs into a championship caliber team. His teams weren’t always pretty but they played the game well and were effective.  I played almost every position on the field depending on what the team needed that game/year. He taught me to be selfless for the betterment of the team.

Glory days! My favorite athletic memory:

I’ve been lucky to be play in many great games with many great teams. However, I would say my favorite memory would be getting a phone call from the UBC defensive coordinator offering me a scholarship. I questioned whether I would ever get the chance to play university football until that day. If it weren’t for that call I wouldn’t have had the opportunity to go to UBC, earn a degree and meet many of the influential people in my life today.

My biggest athletic heartbreak, and what I learned:

My final year of UBC was disastrous. We were a declining program over my 5 years culminating in an 0 – 8 season, with me as a captain. In the final game the team came together and put in a great performance that had us ahead going into the last minute of the game. We stopped the Manitoba offence at the 30 yard line on second and long so they sent out their kicker for a last second field goal. The kicker had gone 0-2 that day in blustering winds but hit the final FG dead center for the 25-23 win. I stood in the end zone ready to return the ball out and seal the victory. Instead I walked off the field the Captain of the first UBC 0-8 team.

I learned how to be a leader during good times, and bad.

My family taught me:

My Mom and Dad are the greatest people in the world. My parents are THE reason why I am successful today. From them I learned that nothing is given, everything is earned. I learned that being kind to everyone and having compassion is not a weakness but a strength.

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

I’m currently working toward being the best high fiver in Beverly Hills. As we prepare to open the best training facility in LA my next PR will be when we are announcing the opening of another location.

My wish for each of our athletes:

Become a teammate. Get to know the other athletes and enjoy the community. There are so many great people that you have the chance to get to know.  So get to know them.  If you do this one day you’ll look back at your time at Studeo and cherish the memories of working your tail off next to your friends.

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“You cannot ignore your weaknesses.” Meet Dr. Mason Shore!

Name:

Mason Shore

mason@studeo55.ca

mason@studeo55.ca

Hails from:

Kelowna BC

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

I’ve tried just about everything….

As a kid mostly Hockey and Karate and then later was a part of both teams for the University of Victoria

Highschool track and rugby

For fun golf, squash and now Crossfit

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

My Karate teacher as a kid. Through 10 years of being taught by him he taught me a lot. He definitely taught me a lot about focus, determination, hard work and patience.

There were lots of moments that stick out in my head but for whatever reason the one that sticks out the most is when he called me out in from of many different classes for one of my weaknesses. I remember that it was embarrassing at the time, but the drive it gave me to work on the things I dreaded was like no other. It taught me that you cannot ignore your weaknesses and the only way to become a better all around athlete is to face challenges head on.

Glory days! My favourite athletic memory:

There are a few but one of the best was going to the Soke Cup in Toronto (World Championships for Chito-ryu karate) and winning medals. It was pretty cool to think that I was one of the top fighters in the world in my age group and weight class for my style of Karate. That was a full year of lots of hard work, dedication and ups/downs but I could have never done it without the support from my family and coaches.

My biggest athletic heartbreak, and what I learned:

At that same tournament I was winning one event by a comfortable margin after the first couple rounds. In the medal round I got too excited, thought I had it all wrapped up and had a couple mental mistakes, which cost me a medal. I probably learned more from this than winning. I learned to always remain calm, never look too far ahead and always focus on the task at hand.

My family taught me:

Everything! I would not be where I am today without them. They taught me the importance of hard work, dedication and balance in life. Besides all of this they taught me to always strive for what you want. No matter what it is, or what anybody else says if it is something you are passionate about or want out of life don’t let anything stand in your way of achieving your goals. Of course there will some bumps in the road but that’s to be expected. Just keep your head down and keep working.

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

Right now is a fun time for me. I am working on remaining active and having fun doing it. After years of being competitive or dedicated to school it is nice to just focus on having fun through sport. And after doing Crossfit for a while now it’s nice watching numbers go up and times go down but my only goal is to keep having fun doing it.

My wish for each of our athletes:

As a Chiropractor my wish is for everyone to be able to move safely and efficiently. I would love to see a world where our athletes knew how to move properly, have an understanding of how their bodies work and how to be the best athlete they can be while being safe.

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Meet the Team Tuesday. Welcome Coach Azadeh. Honouring her mother through her strength, inspiring you and leading from the front.

Hails from:

Bobolsar, Iran

Meet Azadeh

Meet Azadeh

Athletic Background:

In high school, I was involved in volleyball, basketball, badminton and track.

I wound up receiving a full scholarship to the University of Pittsburgh out of high school and played there from 2003 until 2006. During my volleyball years, I received many awards and accolades – some including first team Big East, conference player acknowledgements, Big East champions in 2006 and a couple NCAA appearances.

After volleyball, I then soon discovered Crossfit. I competed on a team in 2010, then in 2011 I competed individually and placed 6th at Regionals. I was on a mission, so in 2012 I competed individually again; placed 1st at Regionals, placing first in all events except for a 2nd place finish on one, along with many World Records in the events, then went on to finish 18th at the Crossfit Games.

My favorite coach, teacher or mentor and what they taught me:

My mother. She taught me to be tender, compassionate, and strong. My mother was diagnosed with schizophrenia for as long as I can remember. It was difficult for me growing up and seeing her situation, so I decided I was going to be a powerful, outspoken, focused, determined woman with unwavering faith for the both of us. I made sure I became the woman she would have wanted to be if things played out differently in her life, and made a promise to honor her through my strength.

I learned from her that through failure we gain strength, through mistakes we gain knowledge and wisdom – and with confidence, laughter and love, we can take on the world.

Glory Days! My favorite athletic memory…

I have two:

My first would be when we won our conference Championships as a junior. It was one of the most memorable moments of my life – I was able to experience the strength of teamwork and the importance of selfless contribution. We beat Notre Dame, and they were the team expected to win that year.

My 2nd would be standing on the podium at the South Central Regionals after years of blood, sweat, and tears (literally) knowing that all my hard work and dedication had finally paid off.

Podium, South Central

Podium, South Central

I spent easily 3 to 4 hours in my box, 6 to 7 days a week – for two years. I eliminated my social life, wouldn’t date, didn’t drink alcohol, seldom ate any junk, and was always wide awake the next day ready to take on whatever challenge was coming at me. I would say I was a little obsessed, but when I was one of the top 43 athletes from all over the world, not only representing myself, but Iranian women, it was the most surreal feeling. It was especially special to me because the message our country communicates is that women are not as capable as men – thus having our human rights taken away. I was blessed with freedom (which is what my name actually means – Azadeh is freedom in farsi) and with that freedom I decided I wanted to soar.

Worst loss and what I learned:

I don’t use the term loss. More so because I don’t believe we ever lose everything – because in our greatest “losses” come our greatest gains and clarity. I sat here for 10 minutes reflecting on what I feel I’ve lost – and all I can think about is all that I’ve gained from things that I perceived as losses.

Although, I did one time give a gold necklace to a friend to hold on for me during a workout and it had a butterfly pendant on it. My mothers name means butterfly, and the amount of emotional meaning behind that necklace ran deep, and he lost it. To this day, I still get pretty sad! My lesson from that was not to let other people be responsible for things that are that close to your heart. J (hehehehe)

What my family taught me:

Wow. This is a tough one – we had a pretty rough upbringing. I knew a lot of struggle, fear and anger growing up and I would say was the main contributor to my greatest achievements, but also my greatest setbacks as well.

I would say the number one lesson my family taught me is TENACITY. With persistence and passion, you can climb any mountain. Things are never easy, but when you wake up every morning, give thanks for life and put one foot in front of the other all while maintaining an unwavering focus on whatever you have your mind set on, that it can be done.

Crossfit Games

Crossfit Games

Currently working on:

Becoming more clear in the route I want to take in my career path. I have so much passion for life and for people, and I haven’t quite figured out how or where I want to apply that. I know that my passion is helping others overcome adversity and be better versions of themselves, but I’m still in the process of finding the avenue in which I feel aligns with me and how I want to apply my skills.

My wish for each of our athletes:

That you love yourself, more than anyone can ever love you. When you love yourself, others love you equally as much. That you accept yourself, even with your flaws. They are what make you uniquely you. When you fully accept yourself, everyone else accepts you. When things are hard, remember that life is in the process of creating something beautiful and amazing for you.

 You only live once – put your heart and soul into everything you do, and if it doesn’t make you happy, don’t be scares to release and surrender it. Make mistakes – crazy mistakes that sometimes knock the wind out of you, because the greatest life lessons come from that – and you gain the most clarity in every aspect of life!

Greatness happens outside of your comfort zone. I live by this favorite quote, and want to invite you guys to do the same:

“Just when the caterpillar thought the world was over, it became a butterfly” <3

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Benefits of Massage Therapy for “Knots”, by Jackie Lynch RMT

What are these “knots” we all get from sitting at our desk for too long, or over working our muscles? How can massage therapy help, and what can you do yourself to prevent them?

Well, first of all, these knots are called myofascial trigger points. Myo meaning “muscle”, and fascia; an important connective tissue in our bodies that surrounds all our muscles and organs. Trigger points form in muscles as a local contraction in a few muscle fibers within the larger muscle. This can cause deep joint pain by pulling on tendons; it can also decrease your range of motion, create pain and tenderness, and cause a decrease in blood flow to the area of contraction. You can often feel trigger points; they feel like a nodule within the tight muscle, and if pressed on will often cause a specific referral pattern.

There are four main causes of trigger points:

  1. Exertion Overload- meaning the muscle was not strong enough to perform the given task.
  2. Overuse- the muscles endurance was exceeded. An example is too many repetitions of the same movement.
  3. Biomechanical overload- Muscles work together to perform movements and if one of the helper muscles is injured or weak, than the other muscles have to work harder to compensate. The muscle is overworked and trigger points are created.
  4. Postural overload- we all know this one! Sitting or standing too long in a stretched or shortened position OR when a person is in pain so holds their body a certain way to compensate. An example of that would be stretching your neck by leaning to one side for a prolonged period to compensate for the pain or cramping.

There are a few things massage therapists can do to release these trigger points: Trigger point pressure release; where we place an appropriate amount of pressure on the trigger point until the pain and the referral pattern fades away, stretching the muscle and the fascia that is wound up in the trigger point, or frictioning the trigger point; by rubbing along the muscles fibers, and then rubbing across the muscle fibers.

What can you do on your own to prevent these trigger points?

1. When working out, make sure to build up your strength at a reasonable pace, I’m not saying don’t push yourself, just be aware of what your body is used to and how much more weight and repetitions is safe and affective for you.

2. If you have an injured muscle and want to continue to workout, be aware that other muscles are compensating for the injured one, so using less weight and doing fewer reps until you are healed is better in the long run.

3. In my opinion, no posture is “good posture”, we don’t want to sit or stand in any position for too long, so get up and move around every once in a while!  Try some gentle neck circles and move your arms and shoulders around.

Trigger points are a PAIN (pun intended) but there are plenty of things we can do to help you, and you can do to help yourself!

 

Jackie is a Registered Massage Therapist at Studeo55′s Ntegrated Health Clinic. You can read her full bio here, and reach her at jackie@studeo55.ca. Appointments at scheduling@studeo55.ca

jackie@studeo55.cac

jackie@studeo55.ca

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Meet Coach Jason. Varsity soccer, boxing, Crossfit Regionals, Hole-in-One-Golfer and crying to Celine Dion. Meet our Director of Crossfit.

Meet Coach Jason. Director of Crossfit.

Hails from:

Trail, BC aka “Home of Champions”

Coach Jason. Director of Crossfit.

Coach Jason. Director of Crossfit.

Athletic background:

In high school I played soccer, rugby, golf and basketball.

Soccer was my main focus 20 years and was fortunate to play on the varsity squad Simon Fraser University.

In 2004 I fell in love with boxing after it helped me rehab from a terrible car accident. I competed as an amateur for four years and my highlight was winning the middleweight bronze gloves provincial championship in 2006. I later went on to coach at the famed Astoria Boxing Club for five years and had athletes medal in both the provincial and nationals.

While boxing I was introduced to CrossFit and it was love at first sight. It quickly turned into a sport for me and I qualified as a regional athlete in Canada West in 2010, 2011, 2012 and 2013.

I love golf. I started playing at the age of 12 and got down to a single digit handicap in high school. I pretty much only workout now so I can be a “healthy” golfer for when I retire and can play every day. I also got my first HOLE IN ONE this year on #8 at Whistler Golf and Country Club. It was surreal.

I also love skiing. I’ve been referred to as the snow leopard.

My favorite coach, teacher or mentor and what they taught me:

I’ve been fortunate to have many great coaches during my athletic pursuits. When you’re young you don’t really realize how much these people sacrifice in terms of volunteering time, money and energy into helping kids / athletes grow into productive members of society. The older I get the more I appreciate what kind of commitment it takes and the obligation I now feel to give back.

My favorite coach was my high school basketball coach Mr. Wayne Naka. He had actually never coached basketball but had two sons Ross and Paul that grew up playing the sport. Mr Naka came from a hockey background; he played major junior hockey in Brandon and coached the Victoria Cougars in the Western Hockey League. He was a highly demanding coach and a great motivator. He could get us so fired up that we would have run through a brick wall for that guy. The biggest lessons I learned from Mr. Naka was that he took you to task and made you “PROVE your PASSIONS” on that court each and every day. During his tenure at JL Crowe had three podium finishes in the AA’s including winning it all in 1999.

Glory days! My favorite athletic memory…

Well I have a couple…

I wasn’t recruited out of high school in any sport. While at SFU I watched the men’s soccer team play and I was completely blown away by their organization talent and skill. Growing up In Trail we only played soccer six months out of the year because the fields were covered in snow. I decided to attend an open “try out” as a walk-on and made the squad. I didn’t play much but it didn’t matter. Just being around that professional environment day in a day out and developing lifelong relationships with teammates were the ultimate reward for me.

In 2006 my North Burnaby Boxing Club team competed at the Bronze Gloves provincial tournament. We were all basically young adults that found boxing later in our athletic careers. We were coached by Manny Sobral (88’ Canadian Olympian) and Dave Schuck. We had five athletes entered in that tournament and I was last to fight. We had already won four bouts and I was matched up with a kid from the Veron Boxing Club and his coach had “handcuffs” tattooed on the back of head. I was scared. I scored a knock down in the 3rd round which changed the course of the fight and won a unanimous decision. It would have been a long bus ride home had I lost.

CrossFit-wise I would have to say the 100’s workout from the 2013 Regionals. It was 100 Wallballs, 100 Chest To Bar Pull Ups, 100 Pistol squats (1 legged squats) and 100 DB Snatches at 70lbs. I was not healthy going into those regional’s. I had been dealing with a junky left knee for a while and I couldn’t even do 1 pistol. Jessica Edwards taped me up, I put on two knee sleeves and got it done. I got “no repped” on my first 4 attempts on my bad side but the cheers from the Studeo family helped a lot. Finishing all 100 pistols was the best feeling ever.

Worst loss and what I learned…

In high school we lost the provincial “AA” basketball final to the Prince Rupert Rainmakers. We got stomped, the game was never close. It just didn’t happen for us that night and they were the better team. We had upset the #1 ranked team in the semis and were full of confidence, maybe too overconfident. During the awards ceremony they played that Celine Dion song from the Titanic soundtrack, my Heart Will Go On and I cried like a baby. It still hurts.

What I learned was to be in the moment and stay in the moment. You never know how many chances you’re going to get. That was the last time I played an organized game of basketball with any significance.

What my family taught me…

I have great parents, especially my mom… sorry dad but mom wins. My parents immigrated to Canada in the mid 70’s and have lived the Kootenays ever since. My dad had his own automotive business and my mom was a pediatric nurse at the hospital. They both worked very hard and were both in jobs that they loved. I couldn’t see them doing anything else. I started working with my dad at about 10 years old on the weekends and in the summers. I hated it because all my friends would be playing and I would be stuck in the garage. However as I get “older” I see how this has had a very positive impact on my ideas of what it take to “work hard” and “sacrifice”. My mom is simply a great human being and is loved by all. She is about as real as it gets. She has taught me what it takes to be a great friend, she’s a very selfless lady and is never too busy for the ones she loves

 Currently working on…

 For the last couple of months I have been getting more into the administrative side of a CrossFit program. Running events, organizing coaches / apprentices, preparing for the Open and programming have taken up a lot of my extra time. I absolutely love it because we have such a great team of dedicated staff at Studeo55. I have a new found respect for Box owners I know that have been at this for years.

My wish for each of our athletes…

Stay the course. Life is going to throw you a lot of challenges but you have to wholeheartedly believe in the fact your “health is not negotiable”. You need to keep all your “fitness superpowers” for as long as you can so you can be your best you. Be open to “new” ideas about what “fitness” means and try to get rid of any dogmatic beliefs at you have been attached to. Most importantly have fun.

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Athlete of the Month: Meet May

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

Since October 2013.

2. Why did you decide on Studeo55?

I was looking for a gym that offered a variety of classes and exceptional service.   I joined Studeo 55 because it has a great reputation in the city and was highly recommended by a colleague of mine.

Meet May! She's our Athlete of the Month!

Meet May! She’s our Athlete of the Month!


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

The biggest change I have noticed since starting at Studeo 55 is my mindset.  By making exercise, healthy eating, sleep, and self-care priorities in my life, I am simply much happier.

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

Health and wellness is such a personal journey so it is difficult to give advice.
Pushing beyond my comfort zone; befriending members and trainers who are inspiring, challenging, and supportive; and making the workouts fun, really works for me.  As a result, I’ve lost over 18 pounds.

5. What is your favorite training exercise?

Love semi-private training with Marc N. and my Thursday 0615 “Na Hoa” (sans burpees); Detox with Milan (sans burpees) and Crossfit with Josh/Jason and the community (sans burpees). Did I mention that burpees are my least favourite exercise?

6. What is your favorite activity outside Studeo55?

Anything ocean-related: paddle surfing, swimming, snorkelling, fishing, boogie boarding, kayaking, or just a walk on the beach.

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

My husband Lee, my pugs, and a fully-operational 5-star resort.

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

I grew up in East Van…don’t mess with me.

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

I would climb the stairs to the rooftop of the Shangri-la and make it rain $20 bills.

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

Unequivocally, my mom.  She immigrated to Canada from Hong Kong and raised three kids on her own while holding down a full-time job.  She is the epitome of unconditional love, hard-work and selflessness.   She is the strong woman I continuously strive to emulate.

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