• Thoughts From Our Founder: A Gift & Gratitude

  • This Weeks Tip: Understanding Your Back Health

  • The Goods: News & Updates, Events and Calendar

  • The BA Blender: Not Your Average Potato Salad

Thoughts from our founder, Ryan Ellis
So I had the most wonderful item gifted to me from a very dear friend.. I'll quickly tell the story..
One of the more challenging aspects of my own wellness journey is regular, daily 
mindfulness or gratitude. Somehow it has historically been so hit and miss with me. I know how amazing the effects are, I know the science behind it, I recognize how I feel when I make it a practice, but yet struggle to enter into my daily "system".
Last weekend we spent a blissful day with a couple who are very dear to us and share so many of our core values and are equally as passionate about continued betterment. While sipping delicious wine, playing scrabble, and discussing Allison and I's upcoming wedding, I noticed a pile of very interesting rocks surrounding a candle on the coffee table. Well, it opened up the coolest conversation as to the origin of each rock, its story, and its significance as to D & G's travels and adventures. They mentioned they each had a rock at their bedside called their "gratitude rock", and truthfully seemed surprised Allison and I didn't have our own as well.
In this pile of rocks I picked out a fascinating piece of petrified wood that D&G had found on our west coast. After hearing the story of it, as we had heard of so many others, D&G offered it to me to take home as my "Gratitude Rock".
The significance of the gift wasn't wasted on me. I have held it and given myself the few minutes each night to be so very thankful of not only these two amazing humans being part of our lives, but for all the amazing people I am blessed to surround myself with every day.
What a simple, effective way to add Gratitude to every day routine.     


"No matter your health/workout goals, Body Architects is the place to achieve them, I cannot be happier that I made the decision to join Body Architects"

Understanding Your Back Health: 
~ Coach Cam Ellingson

There are many types of back pains that all have their own plethora of complications, however do you know what your back-pain stems from?

In the North America, it has been reported that up to 90% of adults experience some type of back pain in their lifetime. Whether it be chronic pain due to a structural issue, an acute injury leading to inability to move for days on end or just dull achiness waking up in the morning. Does one of these examples sound way too familiar to you? Then you’re in for a treat! Too many people in our world live with a mentality that a sore lower back in the morning is just a part of their life now. We hear much too often in the gym “I don’t do squats or deadlifts because I have a bad back” I myself said those exact words for years before I started focusing my training towards moving pain free instead of working around the pain and I must say it has changed my life and my body! 
            Now there are many types of back pains that all have their own plethora of complications, however do you know what your back-pain stems from?
Different types of back pain can include
  •  Structural issues such as compressed disks, bone spurs, or pinched nerves 
  • Acute injuries that happen when you twist too far the wrong way or lift a heavy object with your back and not your legs.
  • Chronic back pain being brought on over time from the same monotonous routine or lifestyle (the most common among society!) 
Structural issues are harder to work with and usually result in more sharp or intense pains that are involved with specific movements, sometimes the tissues need time to recover from intense inflammation stages from an acute injury and can then be aided with working on proper lifting and movement techniques. Acute injuries can typically be known as “I’ve thrown my back out” if this hasn’t happened to you I’m sure you know someone who says this on a somewhat regular basis. Majority of people can relate to this phrase and it is extremely common in those that don’t follow a regimented workout routine. Lifting with, or stressing the wrong muscles that haven’t been warmed up or mobilized properly can often result in spasms and strained muscles that lock up and tighten everything around them. Learning proper mobility and strengthening techniques for those muscles is very important to their health and longevity. 
Chronic back pain can be broken up into categories of its own, including but not limited to:
  • Lack of core control/poor posture 
  • Lower cross syndrome
  • Upper cross syndrome 
Our spine is completely at the mercy of the muscle tissue around it and can behave like a wet noodle when not given the proper structural support. This is why a lot of sedentary people struggle with chronic back pain, due to poor lumbar support from their chairs at work, in the car and at home. Lower cross syndrome refers to the tightness of hip flexors on the front side of the hips which results in pulling the pelvis into an anterior tilt, this forces weak glutes and tight lower back, this sometimes has the simple fix of stretching hip flexors, activating the abs and glutes, and relieving low back pain. Upper cross syndrome is a similar idea with the difference of dealing with the shoulders. Tight upper pec muscles paired with weak rhomboids and mid fibre traps allow the shoulders to roll forward giving us a kyphosis or hunched look. This can make mid and lower back aggravated due to higher tension on the posterior chain to hold you upright, overworking those muscles when they are in a weak position and ultimately resulting in back pain!
            One of the first things we address here at Body Architects is core control and stability for this exact reason. Our spine lays within a massive amount of muscle tissues that support it 24/7. The natural curve that we have in our lumbar spine forces these muscles to support it, our spine cannot act like a pillar in a building that supports 100% of the weight above it while having no help from the surrounding area. Many people think that by only addressing the muscles of the back that the problem will dissipate. However, one of the first things that should be looked at is how well your abs and oblique’s can control your movements and assist with stabilizing all of the precious cargo that lies underneath them! If those muscles can’t properly activate and stabilize then you’re leaving a lot of work to muscles and systems that aren’t built to handle that much tension or load, thus resulting in a tired, sore, injured back!
Body Architects is gearing up to launch our Summer Athletic Performance Camp 
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

For any inquiries or to find out more please hit the button below. 
Tell Me More
Brand new exciting program launch fo Body Architects!

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. 

recipes for performance & longevity 

Not your average potato salad 

With the weather warming up our minds shift to backyard/patio meals and lighter eats. Try this tasty twist on potato salad - recipe adapted from one of our favourite cook books: Oh She Glows by Angela Liddon
What you’ll need:

For the dressing: 

  •  1/2 cup avocado 

  • 4 tablespoons minced fresh dill 

  • Salt/pepper to taste 

  • 4 teaspoons fresh lemon juice 

  • 1/4 cup water or more as needed to combine to make a creamy dressing 

All the Rest:

  • 1 1/2 pound potatoes (see note below*) - cut into 1/2 to 1 inch pieces (about 4-5 cups) 

  • 1 bunch asparagus - break wooded ends off and discarded, break or chop into 2 inch pieces 

  • 1 tablespoon extra virgin olive oil 

  • Salt/pepper to taste

Why we love this: 

  • Great dish to bring to an outdoor party as it can sit at room temperature without spoiling. 

  • Filing but still light for summer 

  • Nutritious and makes you feel good :)

*We’ve also made this with broccoli when asparagus was hard to find. Also could try sweet or purple potatoes for a fun, nutritious substitute for white potatoes. 
Preheat over to 425 C ( or try your BBQ ) 
Toss chopped veggies with oil and salt/pepper in a bowl. Spread evenly on parchment lined baking sheet. 
Bake for 15 minutes, flip/toss then bake for another 15 min or so until fork tender and golden. Careful asparagus cooks faster than potatoes so I often take the asparagus out a bit sooner. 
Transfer cooked veggies to a bowl. 
Prepare dressing by blending all ingredients in a food processor or blender. 
Mix veggies and dressing, toss in chopped green onion (optional) to garnish. 
Enjoy :) 

Fun facts:

Asparagus is an aphrodisiac, thanks to vitamin B6 and folate, which help boosts feelings of arousal, and Vitamin E which stimulates our sex hormones. Enjoy it on date night :) 
Asparagus reduces bloating as a result of its soluble and insoluble fibre content and it acts as a natural diuretic. 
Avocado is a stone fruit. It is nutrient dense, packed full of fibre, healthy fat and over 20 vitamins, minerals and phytonutrients. 
Avocados are the richest known fruit source of phytosterols, plant compounds that help lower cholesterol and keep our hearts healthy. 
Both potatoes and avocados have more potassium than a banana. Potassium is known to help with muscle recovery so this dish is a great option post workout! 


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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