What to eat Wednesday. Avocados.

Right?

Right?

They’re loaded with vitamins A, C, E, (very supportive to the immune system), AND B vitamins (for your brain and metabolism!). They are bursting with Magnesium, Calcium, Potassium and Iron which play roles in circulation, bone density and muscle contraction.

It’s the avocado, yo!

They’re high in healthy fats, they are packed with one of the most easily-digested sources of natural fat and…PROTEIN! When an avocado is ripened by the sun, the enzymes pre-digest the protein into simple and faster absorbing amino-acids. Not only that but the avocado also helps you digest it by offering natural enzymes AND keeps you hydrated by being 74% water by weight.  In case you need an idea of how to use avocados (in the impossible scenario that you are bored of guacamole), we’ve included a recipe below. Happy eating!

Coach Jana RHN, is always available to help or answer questions!

Studeo55 Hollistic Nutritionist, Jana, is always available to help or answer questions!

 

 

Endorsed by Coach Jana! Nutrition consults available 5 days per week, by appointment. jana@studeo55.ca

 

Chilled Cucumber-Avocado Soup

Chilled Avocado Soup

Chilled Avocado Soup

SERVINGS: 4

2 unpeeled cucumbers
2 avocados
1 c vegetable broth
2 Tbsp chopped onion
1 Tbsp each of lemon juice and chopped mint
1 tsp vinegar
Pinch of cayenne
Salt and freshly ground pepper

1. COMBINE 2 unpeeled cucumbers, 2 avocados, 1 c of vegetable broth, 2/3 c each of yogurt and milk, 2 Tbsp of chopped onion, 1 Tbsp each of lemon juice and chopped mint, 1 tsp of vinegar, and a pinch of cayenne in a blender.

2. PUREE and then season with salt and freshly ground pepper.

3. CHILL at least 4 hours, or even overnight, before enjoying this do-ahead warm-

weather treat.

NUTRITION (per serving) 230 cal, 6.6 g pro, 20.6 g carb, 7.9 g fiber, 8.9 g sugar, 15.6 g fat, 2.6 g sat fat, 188.7 mg sodium

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54-yard Field Goal. Argonauts. Ducks. Getting cut from the Basketball team. Meet Coach Carson.

Meet Coach Carson.

Name: Carson Souter

Hails from: Surrey, B.C.

Athletic background:

  • Whalley little league all-stars baseball
  • Soccer until 17 years old
  • Basketball captain grades 10-12
  • Football, starting at 8yrs old
    • College of Siskiyous
    • Oregon Ducks
    • Toronto Argonauts

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

My favourite coach was Coach Radcliff at University of Oregon. He inspired me to learn more about my body and that weights were not the only thing in the weight room. He challenged me to think about the SMALLER muscles in the body to become stronger and more functional. He definitely practised what he preached and was always a straight shooter and you knew he was telling you this for your best success.

Glory days! My favourite athletic memory:

Kicking a 54-yard (school record) field goal when I was 19 (at Siskiyous)

My biggest athletic heartbreak, and what I learned:

I got cut from the grade 8 boys basketball in high school. I played street ball all summer and went to camps to get better. I started every game from grade 10-12 and became team captain.

My family taught me:

Hard work, focus on family and friends. Failure and disappointment happen in life: learn to overcome obstacles and hardship.

Currently working on:

Rehabing ankle and knee (mens’ soccer injury), getting back to running and re-joining my soccer squad

My wish for each of our athletes:

TRY HARD FOR 1 HR A DAY……………. AND listen and trust in my training.

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Psoas so what? Jeremy Edwards for Mobility Monday

The psoas is one of your hip flexor muscles.  Many people do not realize that it attaches to the lumbar spine and can be a contributing factor in low back pain.  With sitting and sedentary lifestyles it can become tight and short which can lead to compression of the lumbar spine.

How to stretch it (copy Marc in the photo below!)

1) Knee down in a lunge position to stretch the psoas of the back leg.
2) Posteriorly tilt your pelvis by tucking your tailbone under.
3) Gently push your back hip forward.
4) Reach the arm on the same side overhead and lean away from the side being stretched.
5) Hold for 30 seconds and do for a total of 3 sets every day.

Stretch your psoas!

Stretch your psoas!

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This for Thursday. Given to Fly

At Studeo55, we are passionate about inspiration. If we could inspire you to take one thing away today, it’s this: focus less on the way that fitness looks and focus more on the way that fitness feels. Trust us when we tell you that this is what it takes to fly.

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Planning + Prep = Results. What to Eat Wednesday

A little prep goes a long way. At Studeo55 and Ntegrated Health, we know that planning and preparation are the toughest (and most time consuming) parts of eating well, but: they are the most rewarding parts too.

This is simple. Start with the heaviest vegetables on the bottom, working your way up to greens on the top. Shake it when you’re ready to eat, and eat right from the jar. It doesn’t get much easier than that. They will store up to a week in the fridge.

Planning + prep = results.

Planning + prep = results.

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Coach Adam, on: losing, winning, and what his family taught him.

Name: Adam ChinAdam Chin

Hails from: Burnaby, BC

Athletic background:

Started out playing soccer like almost every other 5 year old out there. Eventually decided I had had enough of the Saturday mornings in the rain and began playing basketball, which became the main sport I played growing up. During high school I played basketball competitively for both school and regional teams as well as ventured into little bit of volleyball and rugby. It wasn’t until university that I started fooling around with Crossfit which lead me to Olympic Weightlifting. I really took to Olympic weightlifting and haven’t looked back since. Now solely competing as an Olympic Weightlifter. I also really enjoy snowboarding during the winter and have for the past 7 years or so.

My favourite coach, teacher or mentor:

My Olympic weightlifting coach Dan as well as the sport in general has taught me a lot about commitment, perseverance and determination. The moment I realized that no matter what the weight on the bar – when attempting a PR – you have to get under the bar. Despite the fact you may think it will crush you or maybe you’ll miss the lift, you can’t just pull the bar up and drop it, you have to commit if you every want to have a chance of making the lift. I feel that this transfers well to any seemingly impossible task in life, you have to fully commit despite the chance of failing if you want to really succeed.

Glory days! My favourite athletic memory:

Playing volleyball during my senior years at high school was always fun. Our team made multiple consecutive provincial appearances and I will always remember the road trips to tournaments. These days, I’m looking to make even better memories in Olympic Weightlifting with hopes to grow the sport and achieve my own goals.

My biggest athletic heartbreak, and what I learned:

….When my high school volleyball team lost in the first round of provincials to a team ranked substantially lower than us. We went on to win the rest of our games, but because of that first lost did not place very well overall. It taught me that nothing is ever just a given. There always someone aiming to take you out and you have to continue to push yourself to be better.

My family taught me:

My family taught me the real value of a good team and support system around you. They have always supported me in whatever decisions I’ve made and done their best to provide guidance even though they may have not always agreed with these decisions. It took a while before they went from believing Olympic weightlifting was reckless and stupid to appreciating that it is a sport. My first weightlifting competition: they all packed into a car and drove with me to Kelowna to cheer me on and support me in my endeavor and I will always appreciate that.

Currently working on:

Right now I am working toward a 115kg snatch and 140kg clean and jerk.  My goal for the next year would be to place in the top 10 at the 2015 Senior Weightlifting Canadian Nationals. I am working on improving my bodyweight exercises, like handstands, muscle ups, etc. So if you have any experience with these movements feel free to share some knowledge with me! I assure you I could really use any and all help.

My wish for each of our athletes:

For everyone to break through their own perceived limits and achieve goals that they never dreamt they could accomplish and to grow as an athlete by pursuing new challenges and learning new skills.

 

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Mobility Monday: Low Back! from Jessica Edwards

Low back pain is one of most common ailments that we treat as physiotherapists and, unfortunately, has a very high rate of re-occurrence.  The best intervention we have is to prevent it from occurring in the first place.  Stretching often only offers limited benefit and relief because the architecture of the lumbar spine is built more for stability and less built for mobility.  The low back feels and acts best when it’s stable and supported, especially if you’re participating in an activity that involves a load more than your body weight.  This is one of my favourite exercises as a warm-up or rehabilitation exercise because it teaches a multitude of important aspects of a stable and strong spine. As simple as it appears on the surface – give it a try and be surprised at how soon you feel the burn!

Coach Angelo Demonstrating Mobility Monday!

Done correctly!

On your hands and knees, place an exercise ball directly behind your hips on a wall.  Set yourself up with a slight arch in your low back, limited rounding of your midback, knees underneath your hips and hands underneath your shoulders.  Having a mirror next to you, or a friend, can help you find the right position.  Brace your core by pulling your belly button in slightly and tightening your stomach muscles.  You should still be able to breath comfortably.  Keeping this position nice and steady, push back into the ball and lift one arm up in front of you at a time.

 

jessica@studeo55ca

jessica@studeo55ca

Jessica Edwards is a physiotherapist, athlete, Crossfit competitor and member at Studeo55. For availability on appointments or prehab programs, contact us at info@studeo55.ca

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Mobility. Like Playing Super Mario

super-mario-bros

Yeah Mobility!!

At Studeo55 we remind our athletes that mobility work prevents injuries and improves performance. But, we’d like to give a new way of seeing this.

In order to unlock higher levels in a video game (where you can score more points), you need to master the requirements of the LOWER levels. Mobility and FULL range of motion are requirements of those lower levels. Practicing the basic mobility exercises that we recommend is like mastering the basic levels in Super Mario Bros! Master those, and you move to the higher levels. Impaired mobility WILL prevent you from safely performing exercises that yield better results.

So when we say “results”, what are we talking about? At Studeo55 we are talking about being functionally fit for daily life. This is simple folks, we want you to tie your shoe laces without a stool, reach behind your back, pick up your kid off the floor with a neutral spine, put on your own jacket and socks, keep up with your kids on the slopes, climb a tree if you feel like it! As we age, these tasks that we take for granted become more and more difficult. Dedicating time to increasing your mobility quite literally makes you more independent and a more useful human being- in other words FITTER.

Yes, we said it, working on your mobility makes you fitter and counts as a workout!

Subscribe to our blog, like us on Facebook or better yet: come on in to our Mobility classes. We’ll help you master those basic levels. info@studeo55.ca

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You are an athlete. These are your Coaches.

TeamAt Studeo55, we look for qualities in our coaches that can’t be taught: a passion for excellence, a dynamic background in sports, a value for family and experience on a team. In the weeks ahead, we will introduce you to each of our teammates. Stay tuned!

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5 THINGS YOU SHOULD START DOING TODAY!

Studeo55 Hollistic Nutritionist, Jana, is always available to help or answer questions!

Studeo55 Hollistic Nutritionist, Jana, is always available to help or answer questions!

Here are 5 things that our Holistic Nutritionist, Jana, Suggests to start making you feel better immediately!

1) SLOW DOWN
…And I don’t just mean life in general, I mean your chewing!

We need to be in a calm and relaxed state, with adequate time spent chewing (which don’t forget is actually digesting) for maximum benefit from our nutrition.

2) PLAN
We seem to stop the planning process when it comes to our fuel. Your next day’s food is more important, in the big picture, than a lot of other things we schedule.

3) SLEEP
Are you getting enough rest? Are you up late? …scrolling Facebook, checking emails, watching TV or does it take forever to fall asleep? Do you wake up a few times in the middle of the night?
Yes to any of these and I’d say you need more rest. If you want a lean, healthy and vibrant physique…sleep should be a priority.

4) DRINK MORE…
WATER!!! A few glasses per day are not enough. Buy yourself a 1L water bottle today and drink at least 2 per day.

5) BE CHILDLIKE
Take your priorities and work seriously, but do yourself a favour and take yourself less seriously. Be light and comfortable in your own skin. Laugh!
Spend time being quiet, alone or with the people that charge your battery. No matter how old you are, being more childlike will make your truly a happier, healthier person.

Studeo55 Hollistic Nutritionist, Jana, is always available to help or answer questions!

Studeo55 Hollistic Nutritionist, Jana, is always available to help or answer questions!

By: Jana Finkbiner, RHN, and Lifestyle Coach

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