Low-Energy-Busters! What to Eat Wednesday

Raw foods contain a LOT of nutrients and energy that we can use effectively for fueling our workouts or recharging our batteries during the day!

These energy bars are packed with healthy fats from Omega 3 and 6, fibre, iron, B12, and plant based protein. The best part is that they’re super easy to make and you can customize the flavour if you’re really feeling creative!

Spirulina is a potent superfood that is cleansing to the liver, packed with nutrition and widely used for it’s anti-cancer properties and by athletes for energy and endurance. 

Energy Bars *Great for a boost of energy or food for your weekend Grouse Grind
(From Foods to Thrive)

Low Energy Busters!
1 cup raw cashews
1 cup medjool dates pitted
2tsp spirulina powder or greens powder mix (you can also buy a single serving packet for this recipe to save on cost of a greens powder) 
1/4 cup hemp seeds

Mix all (Except Hemp) in processor until coarse dough forms. Add hemp and pulse several times to combine. Press into bars or roll into little orbs (like the photo above!). 

159cal, 7.8g fat, 4.4g protein, 17.4g carbs



Jana is our Resident Registered Holistic Nutritionist. Let her help you reach your goals! jana@studeo55.ca

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Her first coach was her brother Nate; 5 time marathoner and our resident MBA: Meet Dre

Name: Andrea Mellalieu (Dre)

Role: Studeo55 Infastructure

Meet Dre!

Meet Dre!

Hails from: Maple Ridge, BC

Athletic (and academic!) background!

Adult-onset athlete! Yoga Instructor (Both 200hr and 500 hr), Pilates, Level 1 Crossfit, 5 time marathoner, 9 half marathons, 1 ultra marathon. MBA, BA Hons, PBD.

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

My first coach was my brother Nathan. I was so self-conscious and out of shape in my early 20′s that I was too scared to go to the gym. He would take me to English Bay and train me at the beach. He had me sprinting in the sand, doing step ups onto big logs and squatting down onto park benches. Every time I would get nervous and look around, he would always say “Ain’t nobody here but us” – he taught me to focus on my own game.  I tried harder then than I do now. EVERY rep felt impossible and he was in my corner saying “yes you can, you got this, one more time, just one at a time”. Those remain the best training sessions of my life.

Glory days! My favourite athletic (or academic) memory:

When I first started Crossfit last year, I couldn’t do ANYthing correctly, at all. As an adult onset athlete, I had a steep learning curve. I remember the first time I got a box jump. That may sound funny but I honestly couldn’t do that simple movement. Coach Joe said one day “we’re gonna get this today. Follow me”. He laid down one slim weight plate at a time, starting with 2 inches. Every time I got one jump, he’d add a plate. Every time I jumped, he high fived me and said “again”. Before I knew it, I’d cleared 20 inches and he swapped out the plates for a box. I was more proud of getting that jump than I have been of any marathon.

My biggest athletic heartbreak, and what I learned:

A few years ago, I trained relentlessly to qualify for the Boston Marathon. Everything was perfect and I lived and breathed my training. I flew to Chicago to race. 10km into the run I started to slip on my pace and I could feel my goal slipping away. Before I knew it, I was sobbing in the middle of a 45,000 person race and walking. I had put so much effort into this day and felt certain that I’d make it – I was devastated AND I had 32 kms to go. All I wanted to do was quit because my pride just didn’t want to do any LESS than the goal. I don’t know why, but I started to run again, and thought of all the people who loved me no matter what time I finished at. I thought about all the people I care about and that’s what got me through the rest of the race. I think I really learned to focus on the big stuff. My brother was the first person who called me after and all he said was “I’m so proud of you, today you became a real athlete.” I learned….well, that my mental game needs as much work as my physical game. I also learned to never let a race rule my life again.

My family taught me:

I come from a family of entrepreneurs that started with absolutely nothing. They taught me integrity, honesty, hard work and loyalty. They also taught me to take great holidays. That might sound funny but traveling has taught me so much about hard work, gratitude, generosity – all of it.

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

I am training to run a personal best at my half marathon distance. My race is scheduled for November 9 in Santa Barbara. I train 2 days a week with Coach Adam, focusing on getting stronger and keeping me injury free, I meet with Jana (our Studeo55 nutritionist) once a week to stay dialed in on my fueling game and I work with Sarah, my running coach. When I finish this race, I really look forward to returning to Coach Jason’s Crossfit classes at Studeo55 – they are my favourite!

My wish for each of our athletes:

I hope that every athlete here digs deep and shares with us what their dream is. There IS a fitness related dream in most of us and it can be so scary to bring it out into the light. I hope every client claims the “athlete” title, no matter where they are in their journey and makes one of their dreams come true – I promise we can help you get there.

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“Posture is Paramount!” by Drew Teskey

Posture is Paramount! As your physio I can’t stress that enough.

It’s pretty simple.
Good posture = good body mechanics
Good body mechanics = optimal performance and fewer injuries
Poor posture = poor body mechanics
Poor body mechanics = poor performance and more injuries

The article below hits the topic square on the head. It addresses several of the most common problems I see in the clinic. It’s an absolute must read for any CrossFitter that spends the rest of their day at a desk. Check it out, and when you get that guilty feeling in your stomach because you realize you are in urgent need of some fast postural gains, book in for an appointment and I’ll get you sorted out.

-     Drew



Thoracic Extension Over A Roll

For all you desk jockeys out there that spend your days rounded forward in a kyphotic hunch back position staring at your computer screen, this exercises is an absolute must. It’s going to help undue some of the negative effects of the countless hours you spend at work. Proper thoracic extension is needed for any arm overhead activity, any squatting activity, especially front rack, and even to properly transfer force from your hips through a stable torso into the bar in a move like the deadlift. Without it you are hemorrhaging your potential for gains and leaving yourself highly susceptibly to shoulder injuries, low back injuries, and upper back and neck pain. So grab a roller and get after it.

For Who

-     Desk workers

-     Cyclists

-     Anybody new to CrossFit or overhead lifting

-     Basically everybody who doesn’t bend like they belong in the circus

Start position


T spine roll 4

Position the roller under your back anywhere you have ribs (I recommend starting at about mid back and working up)

Keep your hips on the ground


Option 1 for beginners and anybody whose neck gets sore: Hands behind your head elbows pointed forward (it pulls your shoulder blades out of the way so that you can get to the thoracic spine)




Option 2: Hands reaching up towards the ceiling with elbows straight and thumbs in the thumbs up position

T spine roll 2


From neutral arch your back over the roll as far as you can

Option 1: keep neck supported, don’t hyperextend the neck

Option 2: reach overhead towards the ground with the thumbs as you arch your back over the RollTspine Roll

Pause for a second and then return up to neutral

Note: don’t come up beyond neutral and don’t pull your head up with your arms


Do 1 set of 10 reps at three different levels on your thoracic spine (Approximate levels are: one 2 inches above the bottom of the rib cage, one mid back at the lower border of the shoulder blade, and one at the upper border of the shoulder blade)

Note: do not put the roller anywhere that you do not have ribs. The ribs offer protection against shearing of one vertebrae on the other. This exercise should not be performed in the low back or the neck, where there are no ribs for protection.




Drew Teskey is Ntegrated Health Group’s resident physiotherapist. Drew holds a Master’s Degree in Physical Therapy from the University of British Columbia and an Honours Kinesiology degree from the University of Western Ontario.

Drew has had the opportunity to be the physiotherapist for one of Canada’s top junior hockey teams along with multiple high level athletes including major junior hockey teams, olympians and pro-athletes.

Drew is a true believer that patient education is an essential component to a fast recovery and makes a special effort to ensure patient understanding.  Drew’s physiotherapy style combines his strong therapeutic exercise base with manual therapy, acupuncture, taping and soft tissue techniques.

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“Hold your head high”. Meet Coach Patrick

Name: Patrick Vuong

Hails from: East Vancouver, born and raised



Athletic background! 

1990-1997 – Parkour and playground fitness athlete

1997-2004 – mainly basketball with a sprinkle of volleyball

2004-2006 – Dragon boat

2006-2011 – Crossfit

2012-current – Olympic Weightlifting

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

Mr. Nagano was my teacher for Grade 6 and Grade 7 taught us a great deal about life and how hard work and perseverance pays off. He was more like a father figure to us kids and was big on having good manners. His favorite quotes were “it ain’t over till it’s over” and “One day, maybe not today, maybe not tomorrow, but one day, it will always come back to you.” A lot of his teachings not only applied to the field or court, but transferred to life as well.

Glory days! My favourite athletic memory:

High school wrestling tournament, I was a tall, lanky kid with quiet aggression and made it to the finals in my weight class.

My biggest athletic heartbreak, and what I learned:

Being cut from my Grade 10 basketball team made me work even harder in the summer to make it the next year. Then I ended up fracturing both my wrists the following year and missed the whole season.  Sometimes, crap happens, but you have to hold your head high, keep staring ahead, and keep moving forward!

My family taught me:

My family has always been there for me no matter what my goals were.

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

I want to medal at the BC Provincial Championships in December. Next year, in 2015, I want to qualify for the National Championships in Olympic Weightlifting.

My wish for each of our athletes:

To find a fitness related goal or passion no matter how big or small. From getting a single pull-up to running a marathon. Have a specific goal and figure out a game plan that will get you there. Inevitably, there will be struggles and setbacks, but if you can overcome them, you will be a much stronger person for it!

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What’s Cool About Carrots? What to Eat Wednesday!

Apart from carrots having obvious swag, they are sweet, crunchy and packed with nutrition.


A recent 10-year study had staggering results showing that orange/yellow fruits and vegetables had the greatest positive impact against and in preventing cardio vascular disease! In this study, carrots stood out in their own category as the best to consume.
The anti-oxidant carotenoids contained in the carrot usually get the most attention, however their rich in cancer fighting phytonutrients. 

The benefits don’t stop there, they are rich in Vitamin A producing beta-carotene and a number of B-vitamins.

Carrots are also very versatile, they can be enjoyed raw, cooked, baked, steamed, shredded or mashed! 

They are sweetest when they are in season in the summer and fall and keep very well in cool place. Did you know there are purple, red, white and yellow carrots as well? You can find all the varieties this time of year at the local farmers market and throw together a salad that has some serious eye candy like this recipe below. 

Roasted Tri-Colored Carrots
(adapted from wanderingchocksticks.blogspot.com)

About 1 lb of fresh tri-coloured carrots, preferably baby carrots but if they’re big, cut into slices.Roasted Carrots
1 tblsp coconut sugar 
2 tblsp organic extra virgin coconut oil 

Clean and scrub carrots. Sprinkle 1 tblsp coconut sugar and about 2 tblsp of coconut oil on top.
Bake in oven at 350 degrees for about 20 minutes until tender-crisp. Serve as a side dish or appetizer.





Jana is the resident nutritionist at Studeo55 and Ntegrated health. She is at the gym Tuesday through Saturday and can answer all your nutrition questions. jana@studeo55.ca

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Let’s Talk Lunges: by Theron White

Using Visual Cues to Improve Functional Movement Patters

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

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




The hardest aspect of training and rehab is finding the consistent balance between good form/posture and effective intensity. It’s sometimes difficult to focus on all the little cues all at once. Using visual cues can be a great tool to take away some of the mental stress of training. Here’s one example.




Using a solid line as your guide while doing lunges is a great cue for keep your back knee from crossing the midline and keeping your glute medius (front leg) engaged.

Using this simple visual cue can improve your lunge!

Using this simple visual cue can improve your lunge!



Theron is a Registered Massage Therapist at Studeo55/Ntegrated Health. He is  passionate about the use to massage to maintain/enhance function, performance and general health. He believes in an integrative and collaborative approach to treatment where he and his clients work together towards accomplishing positive outcomes.

He teaches mobility classes on Wednesdays! www.studeo55.ca


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Tearing a hamstring in the pre-season, favourite coach is his Dad, working on a 1 finger pullup. Meet Coach Marc.

Name: Marc Noble

Meet Coach Marc

Meet Coach Marc

Hails from: North Vancouver, BC

Athletic background!

Track and Field:

  • -U18 Canadian Track and Field Championships – 1 Gold, 3 Silver
  • -U18 BC Track and Field Record Holder – 110 meter hurdles
  • -U18 Canadian Track and Field Champion – Long Jump
  • -Member of the BC 4X100M Relay Team – Nationals (2002)
  • -9X Winner of  “BC Athletics Most Outstanding Athlete Award” (1996 to 2004)


  • -Philadelphia Phillies MLB Prospect (2007)
  • -“Distinguished Academic All-American Award” (2005)
  • -“NJCAA National Baseball Champions” (2005)
  • -“NCAA Male Student Athlete of the Year Award” (2007)
  • -SLAM! Baseball Canada’s “All-Collegiate Team” (2004-2007)


  • -Junior ‘A’ Hockey (2003)

***But in my spare time I enjoy surfing, dirtbiking, snowboarding, downhill mountain biking

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

I’ve had many great coaches over the years, but my all time favourite coach has got to be my dad. As a kid growing up playing little league with all my friends, he was our coach every Summer.  He taught us all to respect the game, and to always respect each other.

Glory days! My favourite athletic memory:

That’s a tough one… it’s either winning the NJCAA National Baseball Championship in Colorado or winning Gold at the U18 Canadian Track and Field Championships in Sherbrooke, Que.

My biggest athletic heartbreak, and what I learned:

Upon arriving for the first week of pre-season training camp down in New Mexico, I tore my hamstring running sprints. The athletic trainers told me I was going to be out for 2-3 months. Hearing the news, I became very upset and worried with regards to my future on the team. Would they cut my scholarship, would I even get to play??? The team selection is determined based on your pre-season performance, so how was I going to make the team with a flat tire!?  I was determined to get back to 100% as soon as possible. I listened to my coaches, the training staff, and I even called up my former Track and Field coach for advice on what I could do to get back on the field ASAP.  I followed a rigorous rehab program. I battled through a lot of discomfort and trained hard. All I could think about was getting back on the field. Through hard work and dedication I got back sooner than anyone thought I would and I went on to earn the starting spot in Centre Field.

My family taught me:

Love. Loyalty. Respect. Trust. Sacrifice. Responsibility.

“Family is not an important thing, it’s everything.”- Michael J. Fox

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

1 finger pullup.

My wish for each of our athletes:

That you always give it your best.

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Chum-on! Have some Salmon!

Grill salmon on top of sliced lemon to prevent sticking!

Grill salmon on top of sliced lemon to prevent sticking!

When we talk about healthy fats, salmon often comes to mind because of it’s amazing amounts of Omega 3 (EPA:DHA). Omega 3 fatty acids are responsible for reducing inflammation in the body, communications between nerve cells and improving cell function. But what else is amazing about salmon? Well for starters, salmon contains calcitonin which is important for joint healing and collagen production. DHA is an extremely important fat for the human brain, Omega 3 fatty acids (like the ones in salmon) have been targeted for their effect on clearer thinking, improved brain function and….IQ! In only 4oz of wild salmon, you’re meeting your daily intake for B12 and Vitamin D. Other nutrients like Selenium, Potassium, Choline, B5, B6 and B3, are in good amounts with, of course, protein. Salmon continues to be the least dangerous for toxic metals and these levels are repeatedly tested, however to ensure you’re getting the cleanest Salmon, choose wild caught from your local fish merchant or farmers market.






Jana, RHN is a Studeo55 coach, athlete and registered nutritionist. She is here to help you meet your goals! jana@studeo55.ca

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Practiced for 3 years before he made the basketball team. Ready to be inspired? Meet Coach Milan.

Name: Milan Stankovic

Meet Coach Milan

Meet Coach Milan

Hails from: Former Yugoslavia

Athletic background! 

From day 1- soccer, karate, basketball

Highschool- basketball, volleyball, soccer

University- Basketball

Post- Jiu Jitsu, Muay Thai, Crossfit

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

Many coaches throughout my life time but the main influences have been:

My uncle- who set a positive example for a life style vested in sports and fitness

My high school coach- for helping me love the game and play for the fun of it

Numerous clients I’ve had the pleasure of working with- saving me the pain of learning my life lessons the hard way, helping me through tough times in my life by offering their support

My  teammates and co-workers for always being a reminder to live up to a higher standard

Nathan for giving me the opportunity and guidance to develop into a person I am today.

Shining moment: the day one of my main mentors told me that I have to potential to achieve anything I set my mind to in this industry. At that time, this meant the world to me – as I was really new- it set the bar for me that I have been trying to reach ever since and made me not want to settle for second place ever.

Glory days! My favourite athletic memory:

After practicing for 2 full years with hopes of making it to my university team as walk on and failing the first time around, I chose not to give up and stuck it out for an extra year and made it. The day I learned the news, it was one of my proudest moments as it was a culmination of years of focused effort. That experience has made me appreciate all athletes and people who stick it out and don’t give up on their goals. The mental toughness and grit that it takes to accomplish something outside your comfort zone is a true formative experience and it changes the way you think about yourself and what you are capable of.

My biggest athletic heartbreak, and what I learned:

First time I didn’t make the cut. It made me appreciate the true difficulty of the task at hand and at the same time made me work that much harder by testing my resolve and how bad I wanted it.

My family taught me:

At the end of all things, no matter how dark the days may be, your family is the only thing you truly have. Treat it accordingly.

Currently working on :

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:

My honest wish for all our athletes is to get to a place where they no longer see the opportunity to exercise as a chore, but a reward and something to look forward to.

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2 Time Ironman. Box Jumper. Animal lover. Meet our Client of the Month: Alicia.

This is our favourite post of the month!

Client of the Month: Alicia!

Client of the Month: Alicia! Photo by Kevin Clark Studios

Alicia has been a member since October 2013 and is a Team Training member. She attends all the group classes from Cro55fit to Drive, she sees our Registered Massage Therapist regulary and consults with our Registered Holistic Nutritionist to help her meet her goals. This past weekend, she completed her 2nd Ironman Canada, claiming a personal best. Alicia, we are so proud of you and it is our pleasure to introduce you all to her!

Why did you decide on Studeo55?

I joined Studeo 55 because of the variety of classes/options that were offered. I loved that it wasn’t like any other ‘gym’ I had ever been in. The minute I walked up those stairs for the first time I had a good feeling about the place and still to this day, when I walk up the numbered stairs, I feel like I am home.

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

One of the biggest changes that I have noticed since joining has been an increase in overall body strength. Everything I do is done with more power and strength. I am also able to hold much faster paces while running and biking.

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

Be committed! Just keep coming to classes. It is this wonderful upward spiral if you keep coming to classes. You will meet so many wonderful people at Studeo and these people along with the trainers will help to keep you motivated and accountable. You just need to keep showing up. You will never finish a class thinking that you should have stayed home!

What is your favorite training exercise?

I love doing box jumps and Drive classes are still one of my fav’s!

What is your favorite activity outside Studeo55?

I am a triathlete so swimming, biking & running have become my passions and are my favorite activities outside of Studeo55. To me there is nothing better than a calm body of water to swim in, a quiet road to bike on and the seawall to run!

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

A GPS unit or compass, a boat with a motor and a pair of swim goggles!

What is something about you that would surprise others?

I am absolutely fascinated by the Mafia!

How would you give away $50,000?

I would give it to the BCSPCA or the Humane Society. I would love to help the animals out!!

Who is a “hero” in your life and why?

A ‘hero’ in my life is my husband Jeff. He sacrifices a lot and works so hard to allow us to have the lifestyle we live.

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