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

 

Name: Matt Reid

Matt@Studeo55.ca

Matt@Studeo55.ca

Hails from: Vancouver (False Creek)

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

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

 

 

 

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

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

Glory days! My favourite athletic memory:

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

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

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

My biggest athletic heartbreak, and what I learned:

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

My family taught me:

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

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

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

My wish for each of our athletes:

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

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Mobility Monday: get that shoulder moving!

When you get pain in the front of your shoulder, especially when it’s aggravated with overhead activities, most of the time it is your supraspinatus tendon, your subacromial bursa, or the long head of your biceps being ground, pinched or slammed down on between your arm bone and lateral overhanging ledge of your shoulder blade.

But you’re an athlete, not lifting your arms overhead isn’t an option, you’re going to push through and continue with overhead activities, so we need to make sure your Acromion, that overhanging ledge on the outside of your shoulder blade, can get out of the way of your arm bone being thrust towards the sky.

We need to mobilize the tissues that restrict the upward rotation of the shoulder blade. If the ribs are stiff, the shoulder blade runs into the ribs and comes to grinding halt, then your arm bone slams into it, like a highway pile up. If the muscles that hold your shoulder blade down and back are tight, they prevent it from rotating up and getting out of the way too. Luckily we can target both of these restrictions at once with one simple exercise. Heres how;

Start position:

-     Lay on your back with a tennis ball between the lower border of your shoulder blade and your spine.
-     Reach the arm on that side towards the ceiling with your elbow straight and your thumb pointed up towards your face.

Movement:

-     while keeping your arm straight reach overhead towards the ground with your thumb
-     return to the starting position

 

Stretch!

Stretch!

Volume:

-     do ten reps at the level you start at, then move down on the ball one inch. (The ball moves up your back)
-repeat another 10 reps at 5 different points between your shoulder blade and your spine, until you are in the meaty upper trap.

 

drew@studeo55.ca

drew@studeo55.ca

Drew Teskey is one of the Ntegrated Physiotherapists and can be reached at drew@studeo55.ca

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What to Eat Wednesday: Studeo55′s Caveman Shake

The Studeo55 Fuel Bar is full of options. This week, we thought we’d tell you about our most popular shake: The Caveman!

This shake is simple with all the bare necessities! It is rich in potassium and carbohydrates

The Caveman Shake!

The Caveman Shake!

for recovery (from natural banana), almond butter adds protein (not to mention delicious flavour), all natural protein packed with BCAAs, unsweetened almond milk keeps the calories down (and keeping it dairy free!).
This shake is a delicious post workout meal, ideal for breakfast for simply re-charging the battery. Have you tried it?!

 

 

Questions about nutrition? Jana is here to help! jana@studeo55.ca

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Mobility Monday: What’s Yin Yoga?

Why yin yoga? I started taking yin classes about a year ago when I was working through some major hip impingement. With the help of physiotherapist Drew and my trainer Katie, I was able to recover from it and get back to moving. But my squats were TERRIBLE. It took a year to re-train them and to be able to squat to depth with good form (chest high, hips low, knees out, etc). And for that mobility, I thank yin yoga.

Yin yoga is a very specific form of deep stretching. In a “normal” yoga class, you work on strengthening and lengthening muscle tissue through active poses whereas yin is more about lengthening the fascia which connects everything in our body, including muscle, tendons, ligaments, and bones in very passive stretches. (Don’t get me started on fascia, I could talk all day. Here’s a link if you want to learn more: http://www.anatomytrains.com/fascia/) In an average yin class, you may end up holding a pose for 5 minutes of longer, but always in a supported position, usually seated or laying on the floor, so that your muscles can fully relax.

It may sound counter-intuitive, but people who do CrossFit or other intense forms of exercise are the prime candidates for yin yoga, despite being the ones who rebel against the idea the most. The “go! go! go!” attitude can’t last all day, and you can find some great balance for both your body and mind with a yin practice – and – it only takes one class per week! When I teach yin at Studeo55, I make sure to play rock ’n roll or other upbeat music, so that the time goes by faster in each pose. I’m not here to lecture about meditation and being present- there are lots of other places in Vancouver you can go to get a more spiritual class. I try to tailor the classes to the mobility or injury needs of each student, so that everyone feels like they have gained something by the end. Not to brag, or anything, but during the 6 week course, our own trainer and regionals athlete, Katie Nadorozny, PR’d all of her olympic lifts, squats, and muscle-ups!

 

Supported Fish pose!  Should feel amazing!

Supported Fish pose! Should feel amazing!

This is my favourite yin stretch that can really help improve posture and help you maintain an upright chest while squatting.

Supported Fish: Find a bolster or long blue roller. While seated, place it so that the short edge is up against your sacrum and lower back. Lay back over the bolster so that it runs along your spine. From here do some snow angels with your arms until you find a really juicy stretch across your chest. Hold here for at least 3 minutes. When done, gently roll off to one side, remove the bolster, then roll back onto your back for a few breaths. It should feel amazing!

Emily teaches at Studeo55!

Emily teaches at Studeo55!

 

 

 

 

 

Emily teaches regularly at Studeo55. For more information on Studeo55 yoga classes, please visit our website or email info@studeo55.ca

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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@studeo55.ca

jana@studeo55.ca

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

http://breakingmuscle.com/strength-conditioning/how-to-unlock-your-athletic-potential-through-good-posture

Exercises:

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

Movement:

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

 Volume:

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@studeo55.ca

drew@studeo55.ca

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

patrick@studeo55.ca

patrick@studeo55.ca

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.

Carrot


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@studeo55.ca

jana@studeo55.ca

 

 

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@studeo55.ca

Theron@studeo55.ca

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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