• Thoughts from our founder : Spring Is In The Air
  • This weeks tip : Morning Movement
  • The Goods : News & Updates, Events and Calendar
  • The BA Blender : Recipes for Performance and Longevity
 Thoughts from our founder, Ryan Ellis 
That earlier morning sunshine, and temperatures finally creeping above double digits.. Spring is finally taking hold. It's an exciting season for us northerners. We get restless, excited and energized. For many of us it means we can put function behind our indoor gym workouts. It's time to bring out the bikes, hikers, runners, and swim caps. For me personally it means something that I have just adopted in the past couple years - race season! By no means am I a professional, elite, or even highly competitive racer, but I put them in my calendar to give me purpose, focus, and a sense community. I have found it vital to my mindset and wellness to do something a few times a year that pushes the boundaries of where I am comfortable. This year I look forward to racing my mountain bike, Spartan Races, duathlons, trail races, and whatever my fantastic friends at Body Architects can talk me into ;)
Morning Movement: Essential to optimizing performance and longevity
~ Coach Ryan Ellis

Your morning movement routine doesn't have to be a hard charging sweat session, but rather a wake up call for your body and mind. Preparing you to own the day.

Being snuggled up under our cozy blankets, often with our loved ones curled up next to us, can be a difficult place to drag yourself out of. But hey, you have to get up eventually. So let's rise early enough to truly make a positive impact on our whole day, and believe it or not, your next sleep as well..

Morning movement doesn't have to be a hard charging, heart pumping, grind of a workout. As a matter of fact its best if it's not. It can be a gentle yoga flow, few mobilization movements, or.. pounce back in bed onto your loved one and wake them up in the most pleasant of ways ;)  

There is a tremendous amount of research that is telling us that in order to optimize our day, morning movement is essential - following of course, your morning mineral cocktail as outlined in a previous BA Buzz. We want to get that blood flowing and down regulate the parasympathetic nervous system (rest & digest). While key parasympathetic actions take place during sleep (digestion, detoxification, cellular regeneration etc),  motion, circulation, and excretion (sympathetic nervous system responsibilities) take a back seat, and we need to get them going! 

This small commitment to yourself in the mornings reap incredible rewards.

  • You're starting your day off on a wave of positivity that energies you for the whole day.
  • It gives you a moment of reflection and mindfulness that few of us take the time to have.
  • It re-synchronizes of the bodies circadian rhythms (especially important when changing timezones, or making any alterations to your waking/sleeping schedule). 
  • Improved function of organs of elimination (liver, kidneys & lymphatic system).
  • It lengthens and oxygenates sleep shortened tissues.

Now there are many many ways to accomplish this (sometimes your loved one won't want to wake up before the sun), so be creative, or keep it simple and just move... walk, jog, stretch, roll, bounce, skip, play..
Some of us have chronically tight tissues or problematic areas due to lifestyle or injury and can benefit from a morning protocol that is specific to setting up your day to be pain free - enter shameless plug here - we at Body Architects are experts at prescribing these. 
In a perfect world you'd be able to be out in the sunshine for your morning movement. So a morning walk outside or drag your yoga mat onto the deck, lawn, or front porch for whatever your movement routine might be. You will not regret it. 

T60 Fitness Going Strong! Join us 6am Tuesdays!
T60 Fitness Tuesday runs at Body Architects every Tuesday morning from 6:00-7:00am
This is a group class like no other. Our focus with each workout is Functional Strength, Mobility, and Longevity.
For those weekend warriors, or those who jump into an annual event a couple times a year and hope that your body will hold up for you long-term, this class is a necessity!
Every week we challenge you in new and dynamic ways that will teach you more about your body, and have you adding terrific habits to your own workouts and lifestyle that keep you in the game longer!
Join us this week! Your first class is FREE to try!
Click Here To Check Out Our Group Training!
Body Architects is of to the Alzheimer's Face Off Charity Pro-Am in just one week!  
Next Friday April 26 marks the beginning of a wonderful weekend with like minded individuals contributing to research and support for those affected by Alzheimer's and Dementia. We have worked hard as a team to raise both awareness and funds for the cause. We thank all of those that have supported us thus far, and support continues to flow in. Our hearts are full. Thank you.

If you have not yet had the opportunity to make a donation please hit the link below. Every bit counts!  As extra incentive, and a final push to raise money before the Tuesday April 23rd 4pm deadline, we have one last draw we will be doing for anyone donating over $50. A BEHIND THE SCENES TOUR OF ROGERS PLACE FOR FOUR! This is a very special and one of a kind experience as it will be guided by Bob Black - the man who lead the project design and build from its inception! 
Donate Here
The BA Blender : Recipes for performance and longevity 

Golden Turmeric Milk - Bedtime anti-inflammatory elixir 

Place all ingredients in a pot on the stove, wisk together and warm on low 5-6 min until everything combined (careful not to boil) 
Drink 1-2 hours before bedtime. 

Ingredients: (makes two servings - because its always nice to share :)
  • 2 cups organic unsweetened almond milk (or other plant-based milk)
  • 1 tsp. ground turmeric (more as desired)
  • 1/2 tsp. ground cinnamon 
  • 1 packet Four Sigmatic Reishi Mushroom Elixir (available @ Body Architects) 
  • 5-10 drops liquid stevia (depending on desired sweetness, could opt for maple syrup as well) 
  • 1 tsp. vanilla extract (more to taste)
  • Pinch of black pepper
The colour alone of this delicious elixir makes me smile. The amazing health benefits make my insides smile. Sip this nightly to neutralize the inflammation you put on your body at work, or your intense sweat session at Body Architects during the day. 

Turmeric has become known as a super spice and it’s for a good reason. Not only is it anti-inflammatory and a powerful antioxidant, it helps with digestive support and keeps a healthy immune system. This allows us to stay strong to perform at our best each and every day. 

Reishi is one of the most well studied mushrooms in the world. It's well known to activate sleep cycles, boost immune system function, help improve mood and might fend off depression, amongst other amazing properties and benefits coming out in research continually. 

The Four Sigmatic Reishi Mushroom Elixir : Chill & Reishi (can be picked up at BA) adds an added bonus in this drink to help activate our cues to sleep and manages stress when consumed continuously in small doses. 

Use this elixir to chill and decompress after an active day to ensure you optimize your sleep so you can wake up refreshed and take on your day.

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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