• word from our founder: Why we all need a mindfulness practice

  • Tip of the week: EAA'S What are they, and why they are so essential 
  • The Goods: News & Updates, Events and Calendar

  • The BA Blender: No Bake Performance Bars


So a few BA Buzz editions ago I spoke about my gratitude practice, and how it evolved into a daily before bed habit. As a Kion Coach I understood the science behind the benefits. Now a month or so in, I feel the benefits. Big win.

So like gratitude, a daily meditation practice has tremendous upside. Scientific data is on the topic is constantly proving and reminding us of what many have known and practiced for thousands of years. If you aren't incorporating a moment for yourself for even 5-10 minutes a day, your not optimized. Period. 

In just the past few decades, the number of randomized controlled trials — the gold standard for clinical study — involving mindfulness has jumped from one in the period from 1995‒1997 to 11 from 2004‒2006, to a well over 250 since 2013. The data collected through these trials suggests meditation can be a very strong tool to promote health, and reduce disease. We looked at a few of these trials during my KionU course so I'll be laying out some seriously interesting science on the topic in a future article. 

Now I've dabbled in meditation, but by no means have I made it a daily practice.. until now. What spurred me into action on the topic is this new update that OURA did on their app (it gathers all the data from my ring). This new update is called "Moment". With Moment I can set all my own parameters surrounding my meditation. So set the duration, choose from a multitude of soundscapes or silence, get comfortable, and practice. I say practice, because that's what it is. I struggle with quieting my monkey mind, but nonetheless the effects so far are noticeable.  

Since I'm new to the daily meditation game, and have such a fantastic tool to quantify my health metrics in the Oura Ring, I'm excited to share this journey with you all in the BA Buzz issues to come.

~ Ryan


I'm a mother of 2 small kids and was convinced that I did not have time to train or reach my personal fitness goals. Ryan and the team helped me to find the space, they helped me to navigate my mind, body and approach to food and put my on a path to success that surprises and delights me every day.

~ Lisa


Essential Amino Acids: What are they? 

As we know amino acids are the building blocks of protein. Essential for virtually every process in the body. Of the 20 amino acids, the 9 essential aminos aren’t produced by your body. They must be ingested. Due to poor diet the vast majority of North Americans are deficient. But the role they play in a multitude of vital functions suggests we should pay more attention to them. They play a crucial role in more physiological processes then we are going to cover today, but let's go over how you can directly improve your health and fitness status by ensuring your topping up your EAA's.

Here's the goods, how EAA'a supplementation optimizes performance :

  • Improved muscle growth - With low EAA's we have trouble making proteins. Our workouts are ineffective due to an inability of our body to respond to the stressors being put on it. 
  • Increased endurance - By increasing the secretion of anabolic hormones,
  • Reduced fatigue -  Modifying fuel use during exercise and preventing mental fatigue.
  • Increased mental focus - By producing neurotransmitters dopamine, epinephrine, and norepinephrine, which are critical for balancing mood and energy.
  • Muscle sparing -  Essential amino acids have been found to prevent muscle breakdown and preserve lean body mass. From a performance stand point, this is essential. As we age, lean muscle mass retention becomes very important to maintain our health status.
  • Improved recovery - Drastically effects recovery, and reduced anabolic effect you desire from effective workout. 
Now in our industry BCAA's have been the buzzword for years. The concerns I have with leaning on just them from an optimization standpoint are many. For starters only 3 of the essential amino acids are branch chain (Leucine, Isoleucine, Valine). Many manufacturers typically only source them for the BCAA drink mix supplement we see most athletes chugging back during workouts. This could be due to many things, but I believe it's due to economics - it's just more expensive to source all 9 EAA's. The vast majority of popular brands have artificial sweeteners like sucralose or added sugars like maltodextrin, so no thanks.

The responsibility of EAA's in body functions :
  • Muscle tissue repair (specifically connective tissue)
  • Maintain immunity (immune proteins)
  • Maintain barrier tissues (Brain, gut, etc)
  • Create digestive enzymes
  • Create neurotransmitters 

The Essential Nine:

  1. Phenylalanine: Phenylalanine is a precursor for the neurotransmitters dopamine, tyrosine, epinephrine and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and the production of other amino acids.
  2. Valine: Valine is one of three branched-chain amino acids, meaning it has a chain branching off to one side of its molecular structure. Valine helps stimulate muscle growth and regeneration and is involved in energy production.
  3. Threonine: Threonine is a principal part of structural proteins such as collagen and elastin, which are important components of the skin and connective tissue. It also plays a role in fat metabolism and immune function.
  4. Tryptophan: Though often associated with causing drowsiness, tryptophan has many other functions. It’s needed to maintain proper nitrogen balance and is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep and mood.
  5. Methionine: Methionine plays an important role in metabolism and detoxification. It’s also necessary for tissue growth and the absorption of zinc and selenium, minerals that are vital to your health.
  6. Leucine: Like valine, leucine is a branched-chain amino acid that is critical for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.
  7. Isoleucine: The last of the three branched-chain amino acids, isoleucine is involved in muscle metabolism and is heavily concentrated in muscle tissue. It’s also important for immune function, hemoglobin production and energy regulation.
  8. Lysine: Lysine plays major roles in protein synthesis, hormone and enzyme production and the absorption of calcium. It’s also important for energy production, immune function and the production of collagen and elastin.
  9. Histidine: Histidine is used to produce histamine, a neurotransmitter that is vital to immune response, digestion, sexual function and sleep-wake cycles. It’s critical for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells.

If you made it through all the information I spilled out above, you understand how inferior supplements missing all the EAA's are. In particular for myself who is just as focussed on wellness and longevity as I am on my performance in the gym and sports. 

Most of you following me, or that I coach know how impressed I am with our KION supplements, well the Kion Aminos are no exception. Containing all EAA's, they are incredibly well sourced, scientifically formulated, vegan and gluten free. Above all else, I have noticed significant improvement in not just my performance during exercise and races, but love them for my intermittent fasting routine. When I have EAA's in my system during my intermittent fast I feel satiated, so no intense hunger response. 




Canada has one of the highest rates of multiple sclerosis in the world and every year, friends, family members and co-workers strap on their helmets to end this disease. Funds raised at MS Bike continue to support leading-edge research and support programs.

If you haven't had the opportunity to donate to him for this important cause, please hit the link below, every little bit helps.

Stay tuned for the details of our Body Architects July challenge!  

Body Architects will be challenging you to perform 30 Days Mindfulness in July. What does this entail?
Make a commitment to practice every day for the 31 days 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 do the 31 days of Mindfulness by staying tuned for the BA Facebook Challenge Page and opting in, or make a post on your social declaring your personal challenge!  

More details to come in next issue ;)
recipes for performance & longevity 

Delicious No Bake Performance Bars
Try to resist the urge to eat them all at once ;) 

What you’ll need: 

  • 2 cups gluten free organic rolled oats, 1 and 1/2 cup ground into oat flower in high speed blender

  • 2 cup ground flaxseeds

  • 1/2 cup dried goji berries 

  • 1/2 cup plant based vanilla protein (we love the Sunwarrior brand) 

  • 1/2 cup 70% or more cocoa chocolate chips (we like the ones sweetened with stevia as well for a good sugar free option, find at Planet Organic) 

  • 1 cup nut butter of choice (we used Nut butter blend from Costco) 

  • 1/2 cup unsweetened almond, soy or other plant based milk 

  • 1/4 cup organic maple syrup, raw honey or other liquid natural sweetener of choice

Mix all dry ingredients together in a large mixing bowl. In a separate smaller mixing bowl mix wet ingredients. Add wet to dry and mix mix mix... add a little extra plant milk if too dry to combine. 
Poor mixture into 9 x 9” parchment lined pan. Freeze for at least an hour or overnight to firm up. 
Cut into bars or squares and enjoy! 
So tasty right out of the freezer or best put in the fridge to grab and go on your way to your BA workout.

Why we love these: 

  • So easy to make, takes less than 5 minutes! 
  • No bake. Great for hot summer months when you don’t want to turn on your oven. 
  • Numerous superfoods including: 
  • Goji berries: high in vitamin A and the carotenoid zeaxanthin. This carotenoid is critical for optimal eye sight as we age. It improves night vision/glare problems we have as we age and it can enhance your visual processing speed ie ability to track a ball, target etc. 
  • Ground flax seed: Fibre! We should all aim for more fibre in our diet. On average try to get a tablespoon of ground flax per day. Fibre not only keeps us regular, it helps control cravings, aids in maintaining normal blood sugar levels and helps reduce inflammation in our bodies. The nutty taste really makes these bars irresistible as well! 
A must try! Let us know what you think :)
~  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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