• word from our founder: Voice In Your Head

  • Tip of the week: Optimizing Your Immunity 
  • The Goods: News & Updates, Events and Calendar

  • The BA Blender: Banana Cream Pie Overnight Oats & Chia


This months BA challenge has been amazing. Taking the daily moments has proven easier than expected, and walking everywhere with Allison (my fiancé) has been such a pleasure. As much as I've been loving the QT with Allison, I wanted to speak on something that really hit me while walking on my own. My internal dialog. 
Here's the thing. When I walk, run, commute, or pretty much any time I can, I am constantly onloading information. I'm consistently plugging myself into a podcast or audiobook, more often then not listening to my peers or mentors in our industry. The last couple years my cerebrum has been on tilt voraciously downloading new information. 
So earlier this week when I went to turn on my wireless headphones and they were dead my experience during my walk was unusual. The air smelled a little fresher. The perfectly cool temperature was noticeable. The thoughts running through my head were noticeably present. I felt it gave me organization and peace letting my internal dialog run through everything from work to friends, to family. These discussions with myself brought awareness to feelings, challenges, and basically all the ongoings of daily life. Right away it struck me that I wasn't unplugging and listening to myself enough. So I encourage you all to take notice of what your internal voice is telling you, steer it to the positive, and really connect to your sense of self.        

~ Ryan


I love the guys at Body Architects they are wonderfull welcoming people that listen and are more then just trainers. They pushed me when I needed it and we're there when I needed to let of some steam and vent as well, I've done a complete 180 from when I first started working out with them to now and am seeing results. Thank you guys alot.
~ Taylor

A healthy immune system is vital. It's the first line of defence against diseases, viruses, colds, and flues.

If you have a weakened immune system due to poor lifestyle, nutrition, high stress or any other issues that we will talk about, you can often feel a drag on your daily energy. Luckily there are many ways to improve, and strengthen your immune system, so let's talk about a few.

  • Regular exercise 
  • Healthy habits 
  • Nutrition 
  • Supplements 
  • Rest                                                             

Regular exercise

Have you ever been sick and went for a workout? You probably felt a lot better afterwards right? Regular exercise is a great way to jumpstart your immune system. Physical activity can help by flushing unwanted bacteria out of the lungs and airways. Exercise also causes changes in white blood cells, and antibodies. These are the cells of the immune system that help fight against Infections. 

Healthy habits

If you are smoking, and/or consuming large amounts of alcohol you are seriously impairing your  immune systems ability to produce the necessary antibodies and function optimally. Cigarettes contain a large amount of tar, and other harmful chemicals that weaken our immune systems, making it less effective when it comes across an unwanted virus. That goes for alcohol as well. Consuming large amounts of alcohol can lead to damaging your gut biome. This can allow your gut barrier to weaken, and gives more opportunity for harmful viruses to pass into the bloodstream, causing infections, illness or even worse.

Try to avoid diets that are high in sugar. Foods high in refined sugars can “disrupt the gut” or give “bad bacteria” the fuel they need to proliferate. Maintaining an efficient gut microbiome is essential to immune system efficacy as studies have shown your gut shoulders the majority of responsibility for immune function. Consume foods that are high in acidity. Such as citrus fruits. This could be oranges, limes, grapefruit etc.. other superfoods to look for are red bell peppers, broccoli, garlic, ginger, spinach, yogurt, almonds, and fruits that are high in antioxidants. These are all great choices to help aid your immune system. A lot of these ingredients make for a really tasty nutritious smoothie. That’s how I personally incorporate all these ingredients into my daily diet. Other ways these ingredients go well together is in a salad. I find fruit and vegetables go hand in hand in an awesome salad.

Now I know what you’re thinking when it comes to supplements. Your probably thinking to yourself what kind of crazy medication are they going to give me. Well that’s not the case!  There are a few supplements that are awesome for your immune system. The first one is vitamin C. Vitamin C is one of the biggest immune system boosters. You can find vitamin C naturally in foods like sweet potatoes, cauliflower, peppers. The second supplement is B vitamins such as B6, and B12. You can find these vitamins in leafy vegetables, meat, fish, and poultry items such as your eggs. The third supplement is vitamin E. Vitamin E is a very strong antioxidant that helps kill off infections, and viruses. Essential amino acids significantly support the immune system by fuelling the body with aminos to undergo proteins synthesis to create new cells for the immune response. Fortunately Kion makes one of the best essential amino acids supplements you can find, fortunately you can get yours today at Body Architects ;)


Another major factor in a healthy immune system is sleep. During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you're under stress. Sleep deprivation may decrease production of these protective cytokines. 
Getting adequate rest will speed up your recovery time drastically, and combined with regular exercise, the superfoods listed above, and good rest, you’ll be the healthiest person in the office! Try and get 7-9 hours of sleep each night. Your body needs to recover after a hard day of being awesome!
~ Coach Cauy
Harvard health medical school., how to boost your immune system. (2018)
Dr.Marengo. K., immune system boosters. (2019)
Cleveland Clinic., vitamins that are best for boosting your immunity. (2016)


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 

July challenge is off to a great start! We are seeing great participation, keep it up!  

Body Architects will be challenging you to perform 30 Days Mindfulness and as many daily steps as you can in July - If your late to the party, no worries, just jump in on the action now!
 What does this entail?
Make a commitment to practice every day for of July. Research shows that committing to friends and family about a new habit helps you to follow through. So make a public pledge to commit to your Mindfulness practice and get your daily steps in on the BA Facebook Challenge Page and opting in, or make a post on your social declaring your personal challenge!  

What better way to take your practice to the next level by participating in Sweet Kula Yoga's STAYCATION as mentioned above ;)
recipes for performance & longevity 
Banana Cream Overnight Oats & Chia

What you'll need : Four delicious servings

  •  2 cups organic oats, 1 cup blended into oat flour 

  •  8 teaspoons chia seeds 

  •  4 teaspoons maple syrup 

  •  4 teaspoons granulated monk fruit 

  •  1 can coconut milk (full fat) 

  •  1 ripe banana mashed 

  •  1 cup or more almond milk to combine 

Just mix all ingredients in a large bowl. Portion into 4 glass jars and sprinkle with unsweetened coconut flakes, and viola! The most amazing healthy any time of day treat! 

Why we love this:

Chia Seeds are the richest plant source of omega-3 fatty acids, as well a complete protein, containing all nine essential amino acids that cannot be made by the body. Just 2 tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fibre,  7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper.

Oats are a very good source of fiber, especially beta glucan, and are high in vitamins, minerals, and antioxidants. Whole oats are the only food source of avenanthramides, a unique group of antioxidants believed to protect against heart disease.

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

Coconut Milk contains a lipid called lauric acid, and many researchers believe that lauric acid can support the immune system. Some findings indicate that lauric acid has antimicrobial and anti-inflammatory properties.

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!
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