• Coach Luc's Corner: 3 Tips to Optimized Sleep

  • The Goods: News & Updates, Events and Calendar

  • The BA Blender: Tropical Cauliflower Super Smoothie

Coach Luc's Corner : 3 Tips for Optimal Sleep

Open your brain holes for the next  two minutes to fully absorb these next few paragraphs. If I had a penny for every time that I offered someone tips to optimize their sleep quality and they responded: “I sleep pretty good already, thanks” … I would have a whole lot of discontinued copper coins, holy moly!


    If we knew just how few of us are achieving a quality sleep on a regular basis, you might be a little bit more keen to listen to a few easy tips on how to improve your sleep quality. Sleep is the process in which our brain, body, and hormones recover and reset for a new day of challenges. If you are missing out on an effective sleep then it is no wonder why you’re suffering from symptoms like migraines, junk food cravings, mood swings, difficulty maintaining relationships, weight gain, and so much more!


    Seems like a no-brainer my friends. Sleep better. Here are three ways that you can start to optimize your sleep!

  • Caffeine Curfew

  • Black-out your Room

  • Reduced Screen Time


Caffeine Curfew

    Some of you (who will remain nameless…) believe that you have effectively become immune to the effects of caffeine because you can have a coffee late at night and still fall asleep… Sorry to say, but you are living a lie. Caffeine blocks adenosine and stimulates the release of cortisol and adrenaline. Basically, blocks the “tired” hormone, and boosts the “LETS GO” hormone. Science. Proven. No person is immune to this. The half-life of caffeine in our system is between 5-8 hours, which means that even 5 hours after your last coffee of the day your body is still in GO-MODE.

    The best thing you can do is establish a caffeine curfew for yourself of about 2pm, so that you can allow your body to utilize the benefits of caffeine, then allow your body adequate time to recover from this stimulant.


Black-out your Room

    Did you know that human beings were never intended to be awake at night? Our eyes were never designed to see at night, and our circadian rhythm is set up in a way that sleep hormones are released as the sun sets. And yet, we live in a world polluted with artificial light. Did you know that as little as a dull beam of light the size of a penny placed on the back of your knee is sufficient enough of a light source to reduce the quality of your sleep!!? What?!?

    Try this, make your bedroom a black-out zone. No light, no electronics, no sounds, and maybe a plant. Install black-out curtains on your bedroom window and get your room dark enough that you can’t see your hand in front of your face! You’ll be shocked at how well you sleep.


Reduced Screen Time

    Speaking of artificial light, the blue light emitted from our electronics is BY FAR the most detrimental to our sleep quality, especially if exposed to blue light at night. Blue light stimulates our bodies release of the hormone cortisol, which you may remember is released when we have caffeine. When cortisol is high, melatonin is low. Many of us have heard of melatonin and the benefits it has on sleep quality. Well friends, that melatonin supplement isn’t doing much if you are trolling instagram on your phone right up until you go to bed.

    New plan, reduce your screen time before you head to bed. Create a habit to turn your phone off (and preferably leave it out of your room) and pick up a book or talk to your partner as your last activity before you start counting sheep.

*** As a bonus tip to significantly improve your sleep latency (how long it takes you to fall asleep), as well as supporting your sleep cycles, we suggest a little Reishi Elixer tea before bed. I like to mix it with a little cinnamon, lemon, and few drops stevia. Delicious! Grab some next time you pop by Body Architects.

  • Love Luc

Sleep Smarter - Shawn Stevenson

"Body architects is like no other gym I’ve been in. All the trainers are so welcoming and they make working out fun and not intimidating. I can’t imagine trusting my fitness and personal health goals to anyone else"


A 12 hour crucible designed to connect you to your core being, put your preconceived notions of personal thresholds to bed, and forge new physical and mental understanding of yourself and your teammates. 

The journey to BA KAIZAN XII is what makes this program so impactful. Our expert coaches will bring you on a whole new adventure of self discovery in the months leading up to the event. 

Get registered for our Athletic Performance Summer Camps now!
Now that most sports and athletics formal seasons are coming to an end, it's time to shift the focus to levelling up for the next season. Here at Body Architects we run an intuitive, focused, and effective eight week camp based on improving your athletic performance from the foundation up. Following a full comprehensive physical assessment to establish the athletes baseline. We take athletes through a week by week progression based on the following principles.
  • Movement Quality
  • Aerobic Conditioning
  • Strength Training
  • Power
  • Speed and Agility
  • Corrective / Rehabilitation / Durability

Body Architects Kick Off To Summer BBQ
June 8, 11am-3pm
Hawrelak Park

Body Architects is hosting a BBQ at Hawrelak Park to show our appreciation for so many of you, and to convince you that we can have fun without forcing you to do burpees!

Come join us for food, games, and sunshine.
Come for the whole day, or just stop by to say hi!
Bring family, bring friends, bring dates!
More the merrier!

We'll see you there!
recipes for performance & longevity 

Tropical Cauliflower Super Smoothie 

Cauliflower, yes cauliflower in a smoothie! Frozen cauliflower adds a creamy texture to the smoothie, with little calories and loads of amazing health benefits! 

What you’ll need: (Makes 2 large servings)

  •  1 cup frozen organic cauliflower  

  • 1 cup frozen organic mango 

  • 1/2 cup frozen organic pineapple 

  • 1 cup organic orange juice

  • 1.5-2 cups water (depending on desired thickness)

  • 2 scoops high quality plant protein (We love the Sun Warrior "Warrior Blend")

Blend all ingredients in a high speed blender until combined, portion into glasses and enjoy! 

Why we love this: 

Cauliflower is rich is sulforaphane, a plant compound with many beneficial effects, such as reduced risk of cancer, heart disease and diabetes.
Cauliflower is low in calories but high in fiber and water — all properties that may assist in weight loss by keeping us fuller for longer and keeping our gut healthy. 
Pineapple contains the highest amount out of any fruit of an enzyme called bromelain that is known to be anti-inflammatory. It has been shown to help reduce joint pain/arthritis, speeds up recovery post-injury and even act as a replacement for analgesics (ex Aspirin).

Why Warrior Blend Protein? 

Warrior Blend Plant-Based Protein provides a full amino acid profile with all organic fermented pea protein, goji berry protein, and hemp seed protein and MCTs from coconut. Warrior Blend is easy to digest so your body can quickly assimilate and use the protein.

  • Organic Plant-Based Protein
  • Great For Pre and Post-Workout
  • Keto and Paleo Friendly
  • BCAAs - A Full Amino Acid Profile to Build LEAN MUSCLE
  • Soy-Free, Gluten-Free, No Added Sugars
  • High in Glutamine, Arginine, Lysine, and Leucine

Body Architects now carries a full line of Sun Warrior products! 


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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