• A Word From Our Founder: Pre Workout MoJo

  • Tip Of The Week: Luc.. I am your Fascia 
  • The Goods: News & Updates, Events and Calendar

  • The BA Blender: Pre-Workout Super Combo


I look at keeping fit and healthy as a second job, which is funny considering I have been intrenched in the fitness industry for many many moons. I feel I have a responsibility not only to myself, but to my love ones to stay healthy, strong, vibrant, mobile, and alert. Allison and I currently have no children - we'll cross that bridge around November following our wedding - but every day I get up and strive to do my best for my future self. No days off.  

Now this second "job" can really be difficult to show up to sometimes. Energy level may not be ideal, focus may be elsewhere, body may be tired, etc. Sometimes we just need that extra kick in the pants to get the job done. Lately I have found my pre-workout mojo in a power packed duo of Essential Amino Acids, and at the bottom of a delicious cup of what I call super coffee. There are endless ways to whip up this cup of deliciousness, and I'll describe a few below in the BA Blender. 

Putting wholesome, organic, purposeful ingredients in my system has proven to elevate my training to another level. My body is fuelled, mind is focussed, and I crush my second job with purpose. 

~ Ryan


Being able to train together with these differences in goals allows us to still spend our time together; rather than at 2 different gyms or different training times. This is now considered our new' date night' with the best 3rd wheel you could ask for in LUC. 

~ Jason & Lia

Fascia is a word thrown around in the fitness industry very often and is used by people who don’t fully understand what it is. We at BA talk about fascia a lot when it comes to foam rolling, myofascial release, trigger points and tight muscles, but what is fascia really?

What is Fascia and Why Does It Matter?

Fascia has many functions in our bodies, today I’ll be speaking about it in terms of movement and musculature

  • What is fascia
  • How does it work
  • Why it is important to keep healthy

Fascia is a smooth, very thin membrane that holds many of our body’s tissues together. Ever buy chicken breasts or thighs that have small white pieces stuck to them? It’s slippery and feels weird, but that’s fascia! It encases all of our muscles individually and as groups to keep them in place and moving in unison; like our quads or triceps. There are multiple muscles that connect with fascia and join at the tendons, fascia encases these and allows them to work and move fluently.
           Now with a better understanding of what fascia is, knowing how it works will make a bit more sense. As mentioned before, fascia is a thin membrane that relies on your body being hydrated and healthy to function properly. Our bodies have what’s called ‘fascial lines’ and you may have heard this once or twice in the gym before. Fascial lines are pieces of fascia that connect multiple muscles together, for example one of the biggest fascial lines is the posterior chain fascial line that starts on the bottom of your toes, travels up the back of your legs, up your back and neck and circles the top of your head right to your forehead! That’s why a headache can be relieved with a foot massage, CRAZY. There are many lines that cover our bodies and help muscles to work together with ease and without proper care and treatment these lines can faulter very quickly leading to big issues. 
           The health of not only muscles but fascia as well can directly impact flexibility, mobility, pain management and performance. Picture two elastic bands, one is fresh out of the box and the other has been in a drawer for 2 years unused. The fresh one is soft and stretchy, the old one is dry, cracked and stiff. This is exactly how fascia acts when left alone as well. Because it is thin and malleable, fascia can move in spectacular ways when given the right care, however sit in a chair for 8-10 hours a day, dehydrate it and don’t stretch it.. look out you’re going to have a  bad day. Foam rolling is an amazing way of taking fascia that stuck on or between muscles and literally unstick it from where it’s been sitting all that time, which is a massive reason as to why we recommend foam rolling to start your workouts, it preps the muscles for work! Keeping your body hydrated gives fascia it’s elasticity. Our body’s tissues all rely on water to keep them healthy, the same way your dry lips will crack without lip balm is the way your fascia feels without water, it has nowhere to go! 
Keeping your body moving and in different positions throughout the day is an amazingly effective way to put an end to neck and back pains (or any others you may experience). Sitting in a chair for long periods of time allows the muscle and fascial tissues to rest and become stuck to one another, this leads to weakness, tightness and pain when you try removing them from those positions. 5 minutes of movement every hour or two can save you from these painful encounters. Now imagine trying to take a body with these matted down tight pieces of tissue and doing a squat, pressing overhead, or even simply touching your toes! It’s just not going to happen! Without proper foam rolling, release and mobilization techniques those tissues will remain matted down forever.
Don’t let your fascia hold you back from doing what you love, no matter how far gone it may seem you are, there is always a way to fix these issues. Not sure how to attack it best? Come see us at Body Architects for a full comprehensive look and foam rolling and release techniques to get you back on track.  

~ Coach Cam


This is a new yoga studio located at the bend where Jasper meets 124 Street. It is a “kula” or community of passionate yoga instructors. We practised with Chantelle recently and think you would benefit from her upcoming intensive. Whether you make it all five days, or just a few, you’ll enjoy the vibe. Here are the details:
STAYCATION with Chantelle McNichol - Monday, July 15 to Friday, July 19
It's summer time, which means it's Staycation time! Rising early and committing to your asana practice five mornings in a row is a game changer. We will explore and engage, challenge and connect, smile and stretch. At the end of each class you’ll be refreshed and ready for your day. This intensive is suitable for all levels.
Date: Monday, July 15 to Friday, July 19
Time: Monday & Friday 7:00 to 8:30am and Tuesday to Thursday 7:00 to 8:00am
Investment: $50 for all 5 days$14 drop-in; $47.50 Monthly Unlimited Subscribers (5% discount). (Please note: Passes and other discounts cannot be used. Thank you.)
Chantelle if you have questions. Click STAYCATION to register.
For full details about Sweet Kula Yoga, click 
Our head trainer here at Body Architects starts the first event of his Kimberly Spartan Trifecta today! He will be racing in all three of the distances, in the same weekend. Sprint 5ish km 20 obstacles, Super 13ish km 25 obstacles, and Beast 21ish km 30 obstacles. All done on the Kimberly mountain ski resort with immense elevation to climb. 

We wish him all the best. This is no small accomplishment. Go Luc!

Here at BA we have training programs specific to races such as this. Click Here for more details. 
recipes for performance & longevity 
Ryan's Super Dooper Pre-Workout Duo

What you'll need : 

  • The best, most antioxidant-rich, mold and toxin free, delicious coffee in the world - KION COFFEE

  • 1 Teaspoon maca powder 

  • 6-8 drops vanilla or toffee flavoured stevia 

  • 5-15mg MCT Oil

  • Cinnamon
Brew your Kion Coffee (I love our French press), throw the MCT, Stevia, Cinnamon, and Maca Powder into a blender. Blend on high 10-15 seconds. 
The second and very important part of this powerhouse pre-workout duo is the Kion 
Essential Amino Acids. I went into detail regarding the benefits of EAA's in a previous article. (You can check that out here)

Finish your coffee, and throw back 5-10g of Kion Aminos 30-40 minutes prior to workout. 

Why we love this:

The phytonutrient, antioxidant, and polyphenol content of quality coffee has been proven to aid performance and improve longevity.

 MCT oil is instantaneous energy that doesn't raise blood sugars. Medium Chain Triglycerides are great for gut health, it has been shown to significantly reduce body weight and waist circumference and  helps optimize the growth of good bacteria and support the gut lining.

Maca Powder has been shown to increase libido, boost energy and endurance, and improve mood.

All nine essential amino acids perform varied roles in your body. They’re involved in important processes such as tissue growth, energy production, immune function and nutrient absorption. Supplementing with essential amino acids has shown to improve mood, boost exercise performance, prevent muscle loss and promote weight loss.

We hope you've enjoyed this issue and we look forward to continuing the conversation in our next issue of The BA Buzz!
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