• A Word From Our Founder: A brief outline of my weekly health and fitness optimization 

  • Tip Of The Week: Becoming A Creature Of Habit 
  • The Goods: Meet Your New TPI Certified Golf Performance Coach

  • The BA Blender: Chocolate Mocha Maca Monsoon

Summer has wound down for the most part, and though the wheels didn't completely fall off my typical health and fitness routine, it's definitely time to buckle down and find my stride again.. with my wedding fast approaching, I'm anxious to get back to my health and fitness strategy. This strategy I'd like to share with you all, and encourage you to implement one or all of the aspects that you find you may be lacking. Here we go! 
  • One hour daily of movement / workout (can be as intense as a crushing weight day, low tempo as yoga, or as chill as a walk) BUT NO REST DAYS! 
  • Minimum twice a week HIIT and twice a week heavy lift days added to routine (This will induce significant hormonic response and boosts the vital sex hormones responsible for fat metabolism, muscle growth, and overall health status)
  • Limit all alcohol consumption. My mission is to limit it to ONE red wine on days I'm feeling it. Allison and I enjoy this because we'll select wines a little further down the list, but when only having one it's nice to treat yourself to a really nice one ;)
  • No refined flour or sugar (this should be obvious, but I personally have been terrible with it lately)
  • Intermittent Fasting Protocol (I restrict my eating window to 6/8 hours. Usually 9am-5pm, noon-6pm, or 11am-7pm)
  • Add fasted cardio in am, and it’s a recipe for enhanced cognitive function and rapid fat loss
  • Cold Thermogenesis : minimum 30 seconds cold shower following your daily hygiene routine. I stand under the cold until I can bring my breath under complete control again. Working up to at least 90 seconds. Or if your bad ass you can alternate hot/cold for 30/30 three times or so. 
  • Focus on all the good fats, and a big variety of veggies, stay away from complex carbs (particularly the first meal of day) 
  • Do your very best to get a solid 7.5-8.5 hours of quality sleep every night. 
  • Afternoon green or white tea accelerates the metabolism significantly, so I’ll be adding it daily. If your a poor caffeine metabolizer, keep it before 2pm. 
Try and collect as many days as possible nailing each bullet point, don't beat yourself up if you find it overwhelming. I'm very confident that when you string a few of these days together you will feel and perform amazing. 
~ Love Ryan

Working with them was definitely the key that took me to the next level. Their absolute respect and love for each human individually are what makes them the key to optimizing each and every human's performance. 

~Mercedes Treeter~

Do you find there are terms in your life where you get so busy you lose track of what’s on the checklist for the day, week, and maybe even the month? If you have children, you probably understand that all to well. Weather it’s getting the kids ready for back to school, or just trying to juggle your work life with your social life. This can be a very overwhelming time filled with anxiety. Believe it or not, I spent the better half of my schooling career feeling that way. Going from one over due assignment to the next, not knowing which was up or down. If you been there before you know how hard it is to get out of that slump, and how tiresome it gets after awhile.  To help prevent this we are going to go over some tricks and tips to stay out of those nasty plateaus, and stay as proactive as possible. 

Soo, let’s talk habits.. if I had to bet money on it, I’d bet in those overwhelming periods your daily habits went out the window. Am I right? Today we are going to talk about healthy habits that are attainable, and will set you up for success! This all starts with becoming a creature of habits.

What you’ll need:

  • Bedtime/ wake up time 
  • Morning routine 
  • Office routine 
  • Evening routine 

You probably just read that and thought “ROUTINE, ROUTINE, ROUTINE,! am I ever going to enjoy my life if I participate in this”? The answer is yes. A daily routine can be as simple as making your bed in the morning. These habits /routines can be very simple, and time efficient. Try not to over analyze this like I did at first.

Wake up time/ bedtime:
The first step is planning an appropriatebedtime, and wake up time. This is the layout of the day. This sets up the number of hours you get to work with. Ideally aiming for 7-9 hours of rest per night. This will help keep you rested, and alert to take on the day. 

Morning routine:
This is the most important part of the day. This is the portion where you get to set the pace for the rest of the evening. Tailor your mornings to your career, and lifestyle. To help you, here’s an example of my mornings. 5:00am wake up. Have 20 ouncesof water, and a cup of black coffee. My morning movement. This consists of light stretching, and very light exercises getting my body moving. After that I shower, and get dressed. On my way out I have a protein shake, and an apple to go. I do all this within 30 minuets of my morning. Create morning habits that are going to make you feel good, and motivate you for the rest of the day. 

Office routines: 
Very similar to your morning routine. Once you get to work or school go through the habits of checking those boxes off the list. This means figure out your tasks, and one by one start chipping away at them. This productivity will carry on through the day. I bet you feel good about yourself after a long day of work knowing you accomplished something. right ? I know I sure do! I find this causes a chain reaction. You start your mornings off right, then all of the sudden you have the energy to accomplish your tasks, you then are motivated more then ever, and that productivity lasts. 

Evening routine:
This one seems to be the hardest for most individuals to create healthy attainable habits. After a long day of conquering the world, tones of people will say “heck it” when they get home and they have  that guilty snack that doesn’t make them feel great about themselves. This brings your productive, good feeling day to a screeching stop. Plan to have a good healthy meal when you get home from your day. Take the time to do the dishes after dinner. It might be a pain at the time, but when you get up the next day to a nice clean house you’ll be happy you did it. Everyone has excuses, and reasons not to do things. Create those small habits that will eventually turn into second nature routines that free up tones of time so you can enjoy the things you love most! Like training with the trainers at Body Architects;)
They say it takes 21 days to create a habit. So I challenge you for the next 21 days to try and implementsmall little changes to your day that will help further your advancement in your career. 

~ Coach Cauy



What you get with your TPI Certified Training Session 
Looking to add distance to your golf shots? Give yourself a chance at clearing the hazards off the tee? Or maybe get through back to back days of golf without your back, knee or shoulder flaring up? Our newly TPI Certified coach Cam can help! 
Starting with a specialized golf specific movement assessment, we’ll take your body through all of the ranges of motion of a golf swing. We can discover which areas of your body may be hindering your golf swing and may keep you from your full potential. This can be from muscle tightness/weakness, lack of range of motion or lack of motor control. The tests are designed to help us determine which of these issues is at play. Based on your assessment results you’ll be given a “fitness handicap” on the certified TPI golf app that works similarly to a golf handicap and ranges between 0-40. Improving your golf handicap can result in improvements of your golf game, give you more consistency between shots                or at least make your body feel better through a round. After results are in, coach Cam can create a detailed goal specific program that will immediately make impacts on your body and swing through exercises, stretches and warmup routines for pre-game limbering up. Continued testing will show areas of improvement and areas that may still be lacking. 
More mobility and fluency in your movement = more distance. Working on making your body move efficiently and in proper sequence will add yardage between you and the ball. How much yardage depends on how well you follow the stretches, exercises and warmup routines that are designed to help you out! 
As a trainer, I’m by no means able to show clients how to change their swing or what will fix certain swing issues or shot shape issues. Through the TPI training I have learnt swing analysis using the V1 sports app that allows me to draw lines over swing footage and see potential movement flaws, potential injury points in a swing and inefficiencies through movement of a swing. Between myself and a golf coach we can work together to fix these issues in a client’s swing and in turn, improve their golf game. 
Soon to come is swing analysis, using a state of the art app Cam can show you where certain movements may be causing pain through the swing. Stay tuned for updates on this!  

~ Coach Cam

Book Your TPI Assessment & Consultation
Recipes for Performance & Longevity 
Chocolate Mocha Maca Monsoon! 

What you'll need :

  •  1 Scoop Sun Warrior Warrior Blend Mocha Protein 

  • 1 Teaspoon Organic Maca Powder

  • 6 Drops Vanilla Stevia (If you like things a little sweeter) 

  •  2 Tablespoons Organic Cacao

  • 1 Tablespoon Ground Flax 

  •  1/4 Cup Chopped Avocado 

  •  1/4 Cup Frozen Organic Cauliflower  

  •  1/2 Frozen Organic Banana 

  •  1 cup Organic Vanilla Almond Or Soy Milk 

Blend all the ingredients in a high power blender (we use Vitamix). Add water for consistency.

Why we love this:

Sun Warrior: Warrior Blend Protein content, perfectly balanced amino acid profile, product formulation, easy digestion, absorption, and great taste are what set Sun Warrior apart from the competition. At 85% protein, Sun Warrior protein has the highest (non soy) raw whole grain sprouted vegan protein on the market.

Maca has been proven to increase libido, boost energy and endurance, reduce blood pressure, and improve mood

Bananas are a good dietary source of potassium and magnesium — two nutrients that are essential for heart health.

Cacao is packed with calcium, rich in polyphenols, and improves blood flow to the brain and brain function.

Flax is loaded with nutrients, high in Omega 3 fats, and a rich source of lignans which may reduce cancer risk.

Bottom line.... Eating healthy can be sooooo delicious!

~ Dr. Allison Nowoselsky

We hope you've enjoyed this issue and we look forward to continuing the conversation in our next issue of The BA Buzz!
Copyright © *2019* *Body Architects Inc*, All rights reserved.

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Body Architects Inc · 10503 123 Street · Edmonton, Ab T5J4B5 · Canada

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