Announcing: Active Rehab at Studeo55!

Studeo55 and the Ntegrated Health Clinic are excited to announce that we are now offering an Active Rehabilitation program run by Registered Kinesiologist Matthew Ward.

What you can expect: your first visit will be a thorough assessment of baseline strength and flexibility. We will establish sets of short AND long term goals. On subsequent visits your Kinesiologist will re-assess your program and continue to make changes to it for the best results!

Kinesiologist Matt Ward is passionate about providing the best rehabilitation in the Vancouver. Matt continually takes continuing education courses from the best in the industry to provide his patients the best personally designed exercise program.

Contact Studeo55 or Matt Ward to get your active rehabilitation started today.

Active Rehab with Matt Ward: matt.ward@studeo55.ca

Active Rehab with Matt Ward: matt.ward@studeo55.ca

Scheduling@studeo55.ca

Matt.ward@studeo55.ca  

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You gotta Meet Drew! Physiotherapist! Clinical Doctorate! And what his blown achilles and summers of construction taught him…

Name: Drew Teskey

drew@studeo55.ca

drew@studeo55.ca

Hails from:

St. Pauls Hospital – just down the street!

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

From day 1- soccer, karate, baseball

Highschool- Soccer (Goal Keeper) both Varsity and outside of school, Track and Field, General strength and conditioning

University- rec sports including football soccer, dabbled in kickboxing and boxing

Currently- Crossfit, Skiing

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

Without question, the mentor that had the most impact on me was Mr. Brian Lee, the former strength and conditioning coach for the Vancouver Grizzlies. He started working at my high school as a guidance counsellor when I was in grade 9. After school athletics were mandatory at my school and one of the options was “AM Fitness” offered at 6:45am. My dad always ended up dropping us off at 7am on his way to work even though school didn’t start until 8, so I figured I’d just get dropped off 15 minutes earlier and get that out of the way and free up my evenings. Up until grade 9, I was a fat kid who hated exercise. I couldn’t run a lap of the field without walking and I consistently finished in the last few people in most athletic events. Mr. Brian Lee changed the entire trajectory of my future. After just one year of “AM Fitness” where he kicked my fat “tail” around twice per week, I had started seeing significant results. These results also correlated to the time of my life when I was becoming hypersensitive to female attention which probably added to the motivation level. Brian Lee strongly emphasized the importance of good technique and understanding the human body and how it worked. By Grade 10 I was no longer a fat kid, and was drinking the Kool-aid by the gallon and fully committed to his program. I was officially interested in fitness and health. By the end of grade 10, I was in pretty good shape and taking on a instructor role for the AM fitness classes for the more advanced students so Brian could work with the beginners. By grades 11 and 12 I was one of the better all round athletes from my class and was doing private training and programming for students and teachers. If it weren’t for Mr. Brian Lee teaching me that hard work in the gym actually translated into tangible results like feeling better about yourself (and more attention from girls), who knows where I would have ended up. If he never inspired my interest in exercise and health, I likely wouldn’t have chosen to do Kinesiology for my undergraduate degree, which surely would have meant I wouldn’t have gone into Physical Therapy for a Masters and likely would have ended up somewhere far from where I am now.

Glory days! My favourite athletic memory:

I have a lot of great memories of shootouts playing keeper for my soccer teams. A lot of goalies hated shootouts because of all the pressure. I never felt like I was under all that much pressure, because in general the goalie isn’t expected to make the save. In my mind the pressure was on the shooter. That freedom allowed me to be at my best and I ended up with an excellent shootout record.

My biggest athletic heartbreak, and what I learned:

Blowing out my achilles in September of 2007. Full rupture playing football. I was playing wide receiver and went to sprint off the line to beat my defender with a corner route and “POP!” I thought somebody ran behind me and caught a cleat across the back of my leg. I looked back and nobody was there, I looked down and my knee was on the ground and the top of my foot was resting against my shin. Not knowing any better I thought I was going to be out for six weeks like every other injury, but hearing the surgeon tell me it was going to be a year recovery and it will never be 100% again was one of the most heartbreaking moments of my athletic career.

My family taught me:

That work ethic is the life skill that will take you the furthest and success will require you to push beyond your comfort zone. When I was 14, with no construction experience, my dad forced me to make a resume and walk up to every active construction site in the neighbourhood and ask for work. My dad told me he wanted for me to appreciate what a hard day’s work felt like. I was told to tell them you can start that very minute and not to stop until one of them hired me. Sure enough on my second day trying I was hired and ended up working construction for 5 summers with two different companies. I will have the handyman skills I learned from those summers for the rest of my life. I didn’t appreciate it at the time, but it was also an early experience that led me to appreciate that work ethic is a skill you build up with practice and develop over time through pushing your current limits.

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

My clinical doctorate of physical therapy. It is taking over every non-work moment of life these days, and the foreseeable future. The program is 18 months long. My goal is to try to manage school, work, training, a healthy happy relationship and home life, and some remnants of a social life while not losing my mind in the process.

My wish for each of our athletes:

I just want every athlete to be able to push their body as hard as their mind will let them without pain or injury. I want everybody to understand and appreciate how incredible their body is and that it’s up to them to take care of it, maintain it, and listen to and act on the signals it’s sending you.

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Have you met Jackie? Our newest RMT is here for Meet the Team Tuesday!

Name:  Jackie Lynch

Position at Studeo55 and recrEAte: Registered Massage Therapist

Hails from: Small northern town, Smithers BC.Jackie Lyncy

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

Starting at the age of 7, I competed as a Gymnast.

High school- Gymnastics, Volleyball, Soccer, Pole-vault, Sprint Hurdles, 400m, 200m.

Now- The odd handstand and most recently Cross fit!

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

My mother – Coached me in gymnastics for many years, as my mother she was never afraid to push me to my full potential. She always gave me the courage and drive to want to be the best I could possibly be.

My grade 5 teacher- most inspiring lady to ever walk into my life at the perfect time. She taught me that with hard word and self-motivation I have the potential to be as successful as how hard I work. She showed me how to love learning, and inspired me to want to learn for the rest of my life.

My Gymnastics coach from Kazakhstan- Never been pushed so hard in my life, and never been so grateful for it. This lady that spoke almost no English taught me to be strong and courageous, with little words but powerful body language and comfort at the right times.  She always kept me on my toes, ready for anything.

Shining Moment: Winning Gold in the all around at gymnastics provincials my first time. Proud moment for my coaches and myself.

Glory days, my favorite athletic memory:

Coming from a small town getting to provincials in team sports wasn’t easy. In grade 12 my volleyball team won the finals in zones, and we were all so excited to go play volleyball in the BIG city!

My biggest athletic heartbreak, and what I learned:

This was probably when I quit gymnastics; bittersweet. It was either give it all my time and energy or say goodbye… I chose to try other sports for a while. No regrets!

My family taught me:

As clichéd as it sounds: my family teaches me to follow my passions and my dreams, that it is not an easy road, but it’s worth the battle to get where you want to be, and to be proud of what you have made of yourself.

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

I recently started Crossfit and a main goal for me is to get at least 5 pull-ups before summer.  Other long-term goal is gaining some muscle mass, and increasing my flexibility by starting Yoga!

My wish for each of our athletes:

As a clinician, my goal for each athlete is to have their bodies in the best condition, to achieve their next goal as an athlete; with easy full range of motion and no potential injuries. When a massage is no longer to increase range of motion, or heal an injury but at a point of maintenance: my goal as a massage therapist is achieved.

Jackie is a registered massage therapist at both Studeo55 BC locations.
Monday, Tuesday, Thursday, Friday: 8-6 Studeo55
Wednesday: 8-6 recrEAteQuestions? You can reach her at Jackie@Studeo55.ca!

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Personal Training vs. Private Training: you need to read this

We get a lot of questions about Personal Training versus Private Training at Studeo55.

Private training is 1:1 – client to trainer. PERSONAL training is 4:1 client to trainer.

Personal training, in these groups, in this way – is the way of the future and we know it. It is basically the bridge between group training (think Crossfit) and private one on one training. What we know is that there are a LOT of you who want the attention of a personal trainer, the customization of a skilled professional, a workout that gets you results – and the frequency of attendance that gets you looking and feeling your best — all this: without spending thousands of dollars per month, right?

So, how and why? Let’s start with the why:

1. Economical

Receive the same personal attention as Private Training, but at a more affordable cost. This is literally incredible value and a way for you to fully take advantage of Studeo55’s expertise.

2. Variety

Customized fitness programming by a knowledgeable professional. Our trainers deliver the most unique and effective programming – this will prevent you from hitting a plateau.

 

3. Community

Sharing the workout enhances the experience. You’ll never be in a group bigger than 4 people. You’ll be motivated, connected, consistent – but you won’t be lost in an anonymous sea of sweaty people! Benefit from the supportive community!

Personal Training 3

4. Fun

“The Sweet Spot” keeps the fitness experience exciting and interactive, while maintaining a focus on quality.

5. Results

Efficient and dynamic workouts get you results. Community will keep you showing up. Combining results and community-building is our thing.

Personal Training

The missing link between Group Exercise and 1-on-1 Private Training is Personal Training.

These groups run 5 times per day. Clients book their own times, either through us or online. Workouts change daily. Testing is done quarterly to monitor your progress. Client intake and assessment is done 1:1 at no charge. Membership in this program includes ALL our classes. You read that right: Personal Training Members attend all our spin, crossfit, yoga and group training classes at no charge.

You might wanna give this a shot: matt@studeo55.ca 

Give it a try.

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Mobility: why should I care?

Most of the time… people are well aware that they are supposed to be working on their posture and mobility – and yet – they still don’t do it.

Stretch!

Stretch!

The simple reason for this is that mobility is not an emotionally relevant goal.

So: to create the importance and hopefully make a difference, let us reframe how we think about it.

Simply put: increased mobility allows us to perform more complex and more effective exercises. This translates into more efficient, more effective and less time consuming workouts. Who doesn’t want to work less and get more?!

Supported Fish pose!  Should feel amazing!

Supported Fish pose! Should feel amazing!

Time is the most valuable commodity of this modern world. Efficiency of workouts could not be more impotant!  An overhead squat is, for all intents and purposes, more effective than a goblet squat….but the overhead squat is a lot more complicated and requires way better mobility.  So if you are interested in taking your fitness and your results further than just basic exercises: you will need to invest time into improving your mobility so you can improve your capability .

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.

Now to tie this discussion into more than just a quest for better results we need to consider quality of life. In the later stages of our lives our independence and ability to move unassisted becomes paramount. It is no longer enough to think that you want to live a long life. What is the purpose of a long life if the majority of it is spent tied to a bed or another person? Your functional mobility as an adult directly correlates to your functional capability later in your life so if you are having trouble putting on your jacket by yourself because your shoulders are super tight right now you can be sure that this will definitely not get better as you get older.  It will only get worse. So: make it a  priority to improve your mobility right now, the dividends will be paid later in life as well.

Learn to do this T-spine roll!

Learn to do this T-spine roll!

So are you still wondering why you should care about your mobility? Because it will give you better results right NOW and a better life in the FUTURE . Not a bad deal for 10 minutes a day.

Our mobility classes run weekly. Our Athlete Pre-hab programs customize mobility

Meet Coach Milan

Meet Coach Milan

programs and our Active Rehab programs are run by our registered clinicians AND are covered under  most extended health programs. Questions? milan@studeo55.ca

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What to Eat Wednesday: Roasted Butternut Squash

Holiday roasted Butternut Squash with Sage & Cranberries

Serves 4 to 6

1 medium butternut squash
4 tablespoons extra-virgin olive oil (or melted coconut oil), divided
Fine sea salt and ground black pepper
2 medium onions
2 tablespoons chopped fresh sage
4 tablespoons dried cranberries or cherries
Squash
Preheat oven to 375°F.

Peel squash and cut in half lengthwise. Scoop out seeds from the center and discard. Cut squash into large chunks. Coat with 2 tablespoons of the olive oil. Season with salt and pepper to taste and arrange on a parchment-lined baking sheet. Bake for about 30 minutes, or until well caramelized.

Peel onions and cut into large chunks. Coat with remaining 2 tablespoons olive oil. Season to taste with salt and pepper and spread on a second lined baking sheet. Bake for about 20 minutes, or until well caramelized. When squash and onions are done, toss with sage and cranberries. Serve immediately.

This recipe is paleo, vegan, gluten-free – healthy AND delicious!

jana@studeo55.ca

jana@studeo55.ca

Questions for our Nutritionist? Reach out! jana@studeo55.ca.

Jana is a Registered Holistic Nutrionist, Level 1 Crossfit Coach, Indoor Cycling Instructor, Personal Trainer, Raw Food Chef and all ’round Rock Star! She is available to design meal plans, customize your weekly shopping lists, provide Macro plans or simply help with recipe building to help you meet your goals.

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6 Tips to Keep Your Immune System Rock Solid this Holiday Season!

This time of year: Christmas parties and wrapping up the year at work can take a real toll on the immune system. If you look around, it’s already begun! It’s cold and flu season!

Here are some tips to keep your immune system rock solid this holiday season:

1)     Sleep

As much fun as Christmas parties are, they can plague our sleep patterns. Regulate the amount you go out and ensure that you are getting proper rest during the week. Calming and relaxing teas like lemon balm and chamomile before bed can help you turn off your brain and turn in for the night.

2)     Hydrate

Keep your intake higher, especially if you are finding that you’re getting run down and relying on extra coffee throughout the day. Be reminded that alcohol dehydrates our bodies. Get a 1L water bottle and aim to drink 3 per day.

3)     Immune Boosting Tonic & supplements

Every morning: juice half of a fresh lemon in a small glass of warm water. Take 15-25mg of zinc and 1000-2000IUs of vitamin D3. A probiotic 30min after dinner each night is also a great idea!

4)     Eat your super foods

Garlic and ginger! Add them to your cooking from whole food sources (instead of powders). Check out this Ginger Carrot Soup Recipe!

5)     Eat less sugar

You might be thinking that it’s impossible at this time of the year, but it just takes a little will power and some creative cooking. Sugar is terrible for keeping our immune systems healthy, so why not find some recipes for healthy treats made sugar-less or with natural sources vs. refined white sugar?! Check this resource out: http://mywholefoodlife.com/2014/09/11/healthy-desserts-5-ingredients-less/

candycane-apple-Medium

6)     Exercise

Don’t let your schedule take you away from your personal priorities. Make time to get involved in classes, group training and workouts with friends. There’s so much positivity this time of year, so let your coaches and peers recharge your battery, keeping you healthy and strong!

 

jana@studeo55.ca

jana@studeo55.ca

See a nutritionist! You may not need a meal plan, a “diet” or a roadmap, but Registered Holistic Nutritionists can help with supplement recommendations, more Holiday tips andtricks and general guidelines to help you through a unique time of year. Jana can be reached at Jana@Studeo55.ca

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Don’t shock your brain with mobility, by Theron White

Don’t shock your brain with mobility

Many people incorporate mobility training as a way to increase their functional range.  “Functional” implies that you can use this range effectively.  If you need 30 minutes of mobility work just to be able to overhead squat a bar in a decent position then you need to do a bit of additional brain work before you start lifting.

Once you have your new found overhead range do some light banded exercises before you start lifting.  This helps with proprioception: your brains ability to tell where your joints are and what appropriate amount of effort to apply for whatever you are doing.  Just like you need to warm up your body you need to warm up your brain and nervous system.

We have some exercises posted our Facebook page, do them between mobility sets to avoid shocking your nervous system!

https://www.facebook.com/Studeo55Vancouver

Theron is a Registered Massage Therapist and a member of the Ntegrated Health Team at Studeo55. He is a Crossfit athlete, husband, father and all ’round exceptional guy!

Theron@studeo55.ca

Theron@studeo55.ca

 

 

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Client of the Month: Meet Pallavi!

1.how long have you been a member at Studeo55?
 For about 3 months!

2-Why did you decide on Studeo55?
I heard great things and Sharan from Studeo encouraged me to come check it out!

Client of the Month! Meet Pallavi!

Client of the Month! Meet Pallavi!

 

 
 3-What are some of the changes you have noticed in your health, body and overall performance since starting at Studeo55?
I have started working on my weaknesses! I remember when I saw a work out with something I didn’t feel confident about, I wouldn’t go in that day. Ever since I’ve been at Studeo, I never do that anymore. I’m doing Patrick’s weightlifting classes to work on my snatches so I can one day bring the bar from ground to over head in swagger (his words). The 40 day challenge contributed to my fitness as well which was very encouraging to challenge myself. I’ve also learned how important it is to take care of your body and do mobility: to which I go To Theron!

4-What advice would you give to someone with regards to starting at Studeo55?
Don’t feel discouraged when you walk in and see guys with their shirts off and girls lifting heavy weights! That could be you! Also, be patient. Don’t be hard on yourself and think you need to be as good as everyone else. You’re only competition is you! Slow progress is better than no progress.

 5-What is your favorite training exercise?
I enjoy doing Crossfit and I would have to say one of my favourite things are over head squats!

 6-What is your favorite activity outside Studeo55?.
I love to travel. I go somewhere new around the globe every year.

7-What is something about you that would surprise others?
I lived in Africa for four years growing up! And in the Middle East for two.

8-How would you give away $50,000?
I would donate it to a dog shelter or make my own dog shelter! I love dogs.

9-Who is a “hero” in your life and why?
My dad is my hero because growing up he didn’t have money, parents or much of anything else – but he found a way to make something out of it and always worked so hard so his kids would never have to feel the way he did growing up. He’s and inspiration because I know if I want something in life bad enough, it will take take hard work and dedication.

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What’s a Crossfit competition? What makes ours different?

On Saturday, November 29th, we will be hosting our 2nd annual Survival of the Fittest Event. Here’s what you need to know.

What is a Crossfit competition?

Crossfit as a training methodology is different than the sport of Crossfit. Crossfit as a GPP (General Physical Preparedness) training program is great for everyone to get fit. Crossfit as a Sport, or for the purpose of competition, requires extra hours of training (outside of classes) honing strength, power and ability in order to become more efficient.  Crossfit is a sport that the places competitors into varied events to test all 10 attributes of physical fitness, and has come to be known as the sport of fitness. Survival of the Fittest is a Crossfit competition!

What is Survival of the Fittest?

The Studeo55 SURVIVAL OF THE FITTEST Invitational is a single elimination tournament comprised of the Lower Mainland’s top 16 teams of 2 (1 female and 1 male).  These 16 teams will be comprised of invitees who have pre-qualified in an event earlier in the day. The purpose of Survival of the Fittest is to showcase the top athletes in the Lower Mainland in a fun and entertaining event that is unique in the world of Crossfit competitions.

Why are we doing SOTF?

We decided to host our own Crossfit competition after seeing so many competitions that looked alike: heat after heat of the same workout, done by a spectrum of athletes, with various stages of abilities. These competitions were, and are, not spectator friendly and are grueling for the athletes. Because of this we saw an opportunity and decided to switch up the format and create one that is both enjoyable for the athletes AND the spectators. We chose a comfortable venue, with great spectator access and slick vibe, food and refreshments, Corporate Sponsors, single elimination, MC, DJ and swag!

Need to see for yourself? Check out our video from last year!

Who are the sponsors?

BodyEnergyClub
Str/ke Mvmt
Clarkdale Volkswagen
Barons of Beef
FitnessTown Burnaby
BodyComp Imaging

Where do I buy tickets?

HERE! 

I still have questions!

Our Facebook page is here
Our Survival of the Fittest homepage is here

Or…just email Josh@Studeo55.ca

See you there!

Oh – and just in case….

….What is Crossfit?

CrossFit is a training philosophy that coaches people of all ages, shapes and sizes to improve their physical well-being and fitness. Classes are an accepting and encouraging environment.  Don’t get us wrong, this can and will be very difficult! What makes Crossfit different is that clients are coach to to do what is appropriate for them and their level of fitness. To put this plainly: everyone is doing the same workout, but everyone is moving at their own unique capacity. The first-time Crossfit class participant can train alongside the most seasoned veteran. They may be lifting different weights, but they are doing the same workout.

We like to think of Crossfit as general preparedness for life! Whether you envision climbing monkey bars with your kids or moving a couch without throwing your back out: Crossfit prepares you for it.

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