• Thoughts From Our Founder: We all could use a little more Oxytocin!

  • This Weeks Tip: Morning optimization continued.. sunshine 

  • The Goods: News & updates, events and calendar

  • The BA Blender: Delicious chia seed pudding

Thoughts from our founder, Ryan Ellis
It's not by accident we have created a vibrant, feel-good community and culture at Body Architects. This has been born from the sense of belonging, love, family, and social bonding that occurs following a visit to our facility. The fact is.. following your sweat session, whether shared in a group, or one on one with your BA movement quality expert, the sweaty embraces that happen almost habitually have the most incredible physiological effect. There is a powerful hormone called Oxytocin that acts as a neurotransmitter in the brain that plays a huge role in social behaviour. It's role in social trust and as an antidote to depressive feelings makes it a big player in human behaviour. It impacts bonding behaviour, the creation of group memories, social recognition, and most notably romantic attachment. 
How do I get more of this wondrous hormone you ask? It's simpler then you might think - start dishing out those hugs. When you hug or kiss someone (particularly a loved one, or even friend) oxytocin levels increase, thus the warm and fuzzy feelings as reward. In a group setting, the elevated levels of oxytocin is a big contributor to the sense of pack, community, and belonging. 
We have completely converted non-huggers to becoming first in the sweaty hug line for their double dose of oxytocin. I always knew we were on to something with the amazing culture we have built at BA, but since graduating from KionU and becoming a Kion Coach, I have the academics, and research to validate what we have always known.. Spread the love.


"I am a total believer in this gym, these systems, and would recommend to anyone who is looking make a positive change in their life. This is the place to be"

Morning Sun Exposure : Vital to maintaining a normal circadian rhythm
~ Coach Ryan Ellis

Getting a healthy dose of sunlight in the morning hours is vital for maintaining a health circadian rhythm, elevating mood, and ensuring your getting adequate vitamin D.

In past articles I have mentioned adding movement and re-mineralization to your morning routine, but there is more you can be doing to optimize the first hours of the day. Getting a healthy dose of sunshine in the morning hours is vital for many processes and systems for body and mind. The health benefits of sun exposer are many, but for now I'd like to focus on specifically morning exposure as it's part of my morning optimization strategy. 

  • Maintaining a normal circadian rhythm 

  • Enhancing your mood

  • Sufficient vitamin D 

Your circadian rhythm is your internal biological clock that organizes internal and external functions and activities around the 24 hour day. A dysregulated circadian rhythm can leave us sleepless and exhausted at the same time, as our bodies are unsure of when it is time to sleep and when they should be awake. Over long periods of time, this can have serious health consequences. So one of the simplest ways to help in the maintenance of your internal clock is your daily dose of rays in the morning. 

There is a reason serotonin is commonly referred to as "the feel good" chemical. Regular sunlight exposure can naturally increase the serotonin levels in your body, making you more active and alert. Serotonin is an important chemical and neurotransmitter in the human body. It is believed to help regulate mood and social behaviour, appetite and digestion, sleep, memory, and sexual desire and function.  

We can't discuss sunshine without getting into its role in vitamin D production. This is a well known principle in the health and wellness realm, but it's the why that can be overlooked. Studies have shown at least 1,000 different genes that control every tissue in the body are linked to be regulated by vitamin D3. Vitamin D is produced by the skin's response to UV radiation primarily through sun exposure, which affects 10 percent of the genes in the human body. A healthy supply of vitamin D promotes bone growth and prevent illnesses such as breast and colon cancer, inflammation, multiple sclerosis, seasonal disorders, and depression. 

Putting this into practice can have its challenges for us northerners, as most of us (myself included) are at work before the sun comes up for many months of the year. Perhaps that's what makes spring and summer for us such valuable commodities. Cherish the seasons that can get you out early in the fresh air and sunshine. For the other darker months, perhaps a lunchtime walking ritual will help maintain a healthy habit of daily dosing your sunshine. 

For those of you who want to nerd out, there are methods of biohacking your UV exposure to maintain a healthy circadian rhythm year round such as a Joovv Light. So no matter your busy schedule or your geographic position, there are ways to optimize your morning sunlight exposure. 

What an amazing weekend at the Alzheimer's Face Off Charity Tournament! 
Now that all the dust has settled from the weekend at AFO, I’d like to send out immense gratitude for all the amazing people who donated to this very important cause. This is my third year participating in this event, but my first year putting in my own team. The support we received was next level. Raising over 51k exceeded our team expectations and we couldn’t have done it without all of you amazing humans who dug into your pockets and helped us spread awareness for Alzheimer’s.
Go time for May Stairs Challenge 
One of Body Architects favourite monthly challenges is in full swing! It's not too late to join! Just click the "Challenge Accepted" button below ;)
Nothing gets your legs under you for mountain biking, cross trains you for trail running, or gets you butt in shape like getting outside and crushing some stairs. It has quickly become one of our staff and client faves for Spring Shape up!! 
recipes for performance & longevity 

Super simple chia seed pudding

What you’ll need for 2 servings (make night before in less than 5 min) 

- 1/2 cup chia seeds 
- 2 cups plant based milk of your choice
- 1 tsp cinnamon 
- 1/2 cup berries -any type, lately we’ve been loving frozen organic pomegranate seeds
- added sweetener optional ex stevia, maple syrup


Mix all ingredients in a bowl except berries for topping. Make sure to keep stirring every few minutes and mix well to avoid clumps until well combined. Portion into 2 servings, we like glass jars, top with berries and place in the fridge over night. Enjoy within the next few days.

Why we love this:

  • Great grab and go, super simple, make ahead, healthy breakfast or snack. 

  • Chia seeds pack a plant based omega 3 punch - omega 3s are anti inflammatory and essential for optimal cardiovascular health.

  • Source of soluble fibre - what creates that gluey texture of moistened chia seeds. It helps reduce LDL “bad” cholesterol, prevent blood sugar spikes after eating and even slows digestion, to keep us fuller for longer. 


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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