by Henry Gould – Dec 17th, 2019

We all know that anxious feeling of going to bed for an early wake-up, and immediately calculating how much sleep you’ll get if you can just fall asleep right now.

Or there’s the dreaded “It’s-1:45am-and-I’m-still-at-the-bar-doing-shots-but-I-have-to-be-up-for-an-8:00am-meeting” kind of sleep calculations which we won’t even get into.

Sleep is a fascinating subject. From an evolutionary perspective, it doesn’t make a whole lot of sense why we sleep. In theory, we’d be way more productive if we didn’t sleep, not to mention we expose ourselves to risk every time we close our eyes and doze off. Lots of people try to wear their lack of sleep as a badge of honor (“I only need 3 hours a night”) but they’re either lying to you, or lying to themselves.

Sleep is very, very important.

From this blog back in April, we talked about just how important it is to a healthy immune system (LINK). However, this recent studied published in Nature: Human Behaviour talks about the link between lack of sleep and anxiety. Unsurprisingly, the less sleep we get, the more anxious we become!

Obviously this can be tough, especially if one suffers from insomnia, as they will then feel anxious about not getting enough sleep, thus starting a feedback loop. I can’t sleep because I’m anxious, I’m anxious because I can’t sleep.

Many external factors can contribute to a bad sleep:

• Light
• Noise
• Temperature
• Pillow, Mattress, Bedding
• Injury, Pain
• Alcohol, Drugs, Medication
• Dehydration, Overhydration
• Diet

Take all these factors into account if you’ve been having trouble sleeping. Things like dimming lights an hour before bed, reducing screen time, wearing earplugs, adjusting the heat in your house, getting a good mattress, avoiding alcohol, these can all make a major difference.

Another often overlooked factor is stretching. When muscles are sore and tight, they can contribute to a bad sleep by causing restless tossing and turning, or just general soreness. Exercise is one of the best ways to stay healthy and thus get a better sleep, but remember to focus on stretching just as much.

From back in the early blogs days –> “Looking For A Better Sleep? Stretch Before Bed”

The post Sleepless Nights = Anxiety appeared first on Yard Athletics.

by Henry Gould – Oct 25th, 2019

Ragu Bolognese, the slow cooked meat sauce typical of the city of Bologna, served often but not always with tagliatelle egg noodles, is well loved the world over. However, if you want to start a quick argument, try asking four Italian Nonna’s the “correct” way to make it. Questions like this are almost guaranteed to end in shouting, dramatic hand gestures, and hurt feelings.

Below is the version I like to cook, which I think would stand up nicely in any trattoria across Emilia-Romagna, and hopefully not offend too many grandmother’s. I’ve eaten ragu from Parma to Modena and this tastes just as good, if not better, so take that for what it’s worth…

There’s lots of debate around ragu Bolognese (milk, tomato, type of meat(s)). This version uses some milk, a little white wine, 3 different types of meat (sausage, beef, lamb) and a small spoon of tomato paste. If you want to add or subtract any of those, go right ahead.

Buon appetito!

Ragu Bolognese

• 6 Italian fennel sausages, uncased
• 250g ground beef
• 500g boneless stewing lamb, cut into tiny pieces
• 1 bottle dry white wine (Cono Sur Viognier is cheap and good for cooking)
• 500ml 2% milk
• 1/2 can tomato paste
• 2 bay leaves
• 1 tsp ground Coriander seeds
• 1 Nutmeg seed
• 1 large white onion, finely diced
• 1 large carrot, finely diced
• 2 sticks celery, finely diced
• 4 cloves of garlic, finely diced
• Sea salt
• Black pepper
• Extra virgin olive oil
• Butter
• Parmigiano Reggiano cheese (for serving)

In a big pot, heat some olive oil and butter to melt, then add the carrot, celery, onion and garlic and begin to cook. Cook for 20 minutes slowly, making sure not to let the vegetables brown.

Add all the meats, season with salt and pepper, and start breaking up with a spatula or wooden spoon. This takes a while, you don’t want any big chunks of meat. Everything should be very finely broken up, so take the time to make sure it’s nice and broken up.

Ragu Bolognese in waiting…

Turn the heat up and continue cooking. Add the bay leaves, coriander, and finely grate in half the Nutmeg seed. Now, this stage takes a while… like an hour. All the water will start releasing from the meat, and following that just the fat will be left, at which point you will keep stirring and cooking the meat until it start to brown. If the bottom of the pan seems too dry, add more butter and olive oil. If there’s not enough fat the meat will scorch to the bottom of the pan, ruining the sauce. Fat is your friend…

After ~1 hour, the meat should be starting to brown nicely. Add the tomato paste and start to fry it in the fat left in the pan. Keep stirring to caramalize all the meat in the tomato paste.

Then, add some white wine to deglaze the pan (~250 – 350ml), scraping everything off the bottom of the pot. Start with about 1/2 bottle of the wine, but use more if it seems too dry. Cook until almost all the wine has evaporated.

Then, add some milk (250 – 500ml) until the sauce looks quite loose, but not too watery. It should be reddy brown, like a brick. Lower the heat, cover with a lid, and allow to cook for an hour. After an hour, check the seasoning. Because you’re probably going to be eating this sauce with some sort of grain (pasta, risotto, polenta) you want it to be richly flavored and well seasoned. Season with salt and pepper.

If serving with pasta, add some of the ragu to a different pan and put on medium heat. Cook your pasta until 1 minute under package instructions, then toss the pasta in the ragu pan and cook for a final minute together. Toss in grated parmigiano reggiano and serve.

The post RECIPE – Ragu Bolognese appeared first on Yard Athletics.

by Yard Athletics – Sept 5th, 2019

At long last… summer is over… *single tear streams down face*

That doesn’t have to be a bad thing! The approach of Fall means there’s a perfect excuse to get back in the gym (after a few too many summer patio drinks…) and tighten up that body. Your best bet? Book in for classes over the next few weeks on the MindBody app as things are starting to get busy in the gym.

Now, crushing your fitness goals means exercising, but it also means getting the right nutrition throughout the week so your body can recover. And to build more muscle you need…? PROTEIN

That brings us to our friends at Blonyx, who have just released a delicious new egg white protein powder. The best part? If you go online and use the “YARDHARD” discount code, you can get 10% off your purchase, along with any other Blonyx products you may need!

Some quick facts on the new Blonyx Egg White Protein Powder:

• 20g protein per serving
• 130 calories
• 4g BCAA’s
• Tastes great (no eggy taste)
• Mixes easily in water

THERAGUN

You might have also noticed some cool new toys in the Gym lately. These are called “Theragun’s“, a percussive therapy tool that allow you to get out all those pesky knots sitting in your legs, hips and backs, without asking your significant other to massage you all the time.

The benefits of percussive therapy are huge, with tons professional athletes using tools like Theragun to recover quicker. Next time you’re in the gym, give the Theragun a try. Also, if you’re interested in purchasing a Theragun give us a shout at “info@yardathletics.ca” to find out more details.

MERCH

We got merch people! See below for the current stocklist of what’s in the gym. We’re also taking orders on these wicked Jensen Lee Canvas Duffel Bags ($80) that we can customize with any name on the side panel. Send us an email “info@yardathletics.ca” to reserve yours now.

Snap Back – $39.99

Dad Hat – $29.99

Glute Bands – $35

Shaker Bottles – $10

Stickers – FREE

*** FINAL NOTE – please direct all booking and scheduling questions to “info@yardathletics.ca” or use the MindBody app, and refrain from texting or DMing on Instagram posts.***

The post Blonyx X Theragun X Merch appeared first on Yard Athletics.

by Henry Gould – July 19th, 2019

#YARDWORK2019 is one day away! With a fully sold out event this is shaping up to be one of the best days of summer. A huge thank you to everyone who signed up, volunteered, organized and supported this amazing event getting put together.

Make sure to stop by the DJ tent and say hello… requests always welcome, just no guarantees I’ll have your track in the record bag 😉

For those who did YARDWORK 1.0 in Stanley Park, you know it was no cake walk. Chains were hauled, tires were flipped, and kettlebells were speed-walked at a very brisk pace. There were a lot of sore bodies the next day, which means fueling up with the right nutrition before / during / after the event is crucial to minimizing soreness, maximizing gains, and overall performing at your best.

Below are a few meal ideas for tonight, as well as breakfast ideas for tomorrow, snacks for during the day, as well as a stretching protocol.

NIGHT BEFORE // #YARDWORK2019

• Curious about trying intermittent fasting or a Ketogenic diet? Now is definitely not the time to start! Save it for next week. Training the body to run on stored body fat takes time, and if you’re not used to it you might crash and burn on the 50 yard line, halfway through a tire toss.
• “Carb loading” is the cliche before big sporting events, but there is no doubt your muscles need to be full of glycogen to perform at their best (glycogen being how the body stores sugar for energy).
• The night before, keep it simple:
  • Protein (chicken breast, chicken thighs, pork tenderloin, steak, tofu, cooked chickpeas)
  • Simple carbohydrate (pasta, rice, potato, sweet potato, squash)
  • Vegetables (salad, green beans, stir fried zucchini, roasted asparagus)
  • Avoid excess salt as you don’t want to get dehydrated
  • Limit alcohol, or abstain for one night (save it for the margarita bar at #YARDWORK2019…)
  • Water, water, water
• Stretching
  • Stretching should be done throughout your day, every day of the week. If you’re active, your muscles will constantly be getting tight due to the hard work you’re putting in, so stretching helps lengthen the muscle fibers, improving flexibility and preventing injury.
  • Get in a long, 10 minute stretch of the back, calves, hamstrings, quads, groin and neck the night before.

MORNING OF // #YARDWORK2019

• Again, simple carbs are key as you want to eat something easily digestible. Eating fried eggs and bacon is a bad idea, as those foods are much harder to digest and could leave you bloated and lethargic when the opening whistle starts.
• I can’t live without coffee, but before an event the caffeine can mess with your digestion, as well as dehydrate you. If you can, skip it and stick with water.
• Breakfast:
  • Oatmeal with berries, nut butter, yogurt + scoop of protein powder
  • Toast with nut butter, jam, yogurt
  • Natalie Cumberbirch’s “Coconut Peanut Energy Balls”
  • Ashley Hildebrand’s “Chickpea Flour Banana Pancakes”
  • Henry’s daily breakfast shake
    • 1/3 cup rolled oats, soaked in 1 cup of water for 10 minutes
    • 1 pinch cinnamon
    • 1 tsp honey
    • 1 scoop chocolate vegan protein powder
    • 1/3 banana
    • 2 ice cubes
    • 3 tbsp’s kefir yogurt (optional)
• Stretching#2
  • There will be a group warmup before the Social & Competitive divisions, but stretching before you get to Thunderbird Stadium is a really good idea.
  • Start from the ankles and work your way up. If something is really tight, don’t ignore it just because it hurts. Push through it, and allow the muscle to relax. Remember, any discomfort during stretching is always better than being injured.

DURING & AFTER // #YARDWORK2019

• There will be lots of water and Gatorade available during the event, but bring your own bottle to refill as it’s going to be hot. Your sweat is full of salt, which means you need to replenish those salts throughout your activity to avoid cramping. Gatorade has salt in it, but consider bring a spare in your bag just in case.
• Bring sunscreen! It’s going to be hot and sunny.
• Lunch is provided by Big Day BBQ, but just in case, stuff some of these in your bag:
  • Energy bars or protein bars
  • Bananas
  • Potato chips (carbs + salt + fat = great recovery snack)
  • Protein shake (bring the dried powder in a shaker cup, fill with water at the event)
• Stretching #3
  • When you’re done a big workout, usually the last thing you want to do is stretch. Unfortunately, this is the time you really need to be stretching.
  • Grab your team, get a cold beer, and sit down for a quick 5 minute stretch to release those tight muscles. Your body will thank you on Sunday…

That’s it! See you tomorrow at Thunderbird Stadium.

#YARDWORK2019

The post Fueling Up // #YardWork2019 appeared first on Yard Athletics.

By Henry Gould – June 11th, 2019

The last few years have seen a huge uptick in a number of health and wellness trends, including stuff like ketogenic diets, fermented foods, intermittent fasting and High Intensity Interval Training (HIIT). Some we’ve covered on this blog before; others like intermittent fasting seem worthy of a longer discussion in the future.

One item that seems to have somewhat missed the “health buzz word” news cycle is something called Resistant Starch (RS). RS, as will be explained below, is a longer chain, less digestible form of starch (i.e. sugar) that is not as easily turned to glucose in the body, thus keep your blood sugar and insulin levels lower while still allowing for a feeling of fullness, a production of short-chain fatty acids, and other nutritional benefits.

I found it particularly interesting because many times when we think of the food we’re planning to eat, “carbs” all get lumped into the same negative pile. In reality they can have vast differences in terms of their effect on our body. A bag of skittles and a boiled potato are both technically carbs; both contain sugar, but one is going to have a much different impact on your health.

Let’s dive a a little deeper…

What is Resistant Starch (RS)?

RS is a form of starch (starch = large chain of glucose molecules) that is not digestible – resistant – in the stomach, or digestible only in certain forms (RS1, RS2, RS3).

What foods do you find RS in?

RS is found in many foods, however the temperature of the food can also play a factor in how much RS is available. For example, a cooked and cooled potato will contain more RS than a hot boiled potato, as the RS molecules have had a chance to consolidate and reform. When the food is hot, they denature and break apart, thus becoming easier to digest, and subsequently more glucose is available in the body.

Foods that are high in RS include oats, potatoes, legumes / beans, grains, green bananas, and cooked and cooled rice. As mentioned above, all these foods generally have more RS once cooked and cooled, or not cooked at all.

Why is RS good for you?

Despite what you might hear from strict followers of ketogenic or carnivore diets, the human body needs glucose to function. Typically that glucose comes in the form of fruits, vegetables and grains. All these items contain differing amounts of glucose, some in very simple forms (i.e. sugar in an apple), others are in longer chain, more complex forms (i.e. the RS in a potato).

RS is a chain of starch so long that is either not able to be digested, or can only be digested by gut bacteria fermentation. If it’s completely undigestible, the RS will pass through the body similar to fiber, thus helping to create regularity in the digestion which has its own positive effects on the body. It can also lead to a feeling of fullness without severely impacting the blood sugar. This can be particularly useful if one is trying to lose or maintain weight, but has a hard time feeling full after a meal. Many times we eat a healthy dinner (salad + protein) only to feel hungry an hour later, thus becoming prone to snacking on less healthy things, or just overeating entirely. If a small amount of cooked and cooled chickpeas are added to the same salad, the feeling of fullness is much greater without sacrificing an increase in bad carbs.

Since some types of RS are fermented by our intestinal bacteria, which can lead to the production of many beneficial compounds including short-chain fatty acids and butyrate. These and other compounds have a variety of benefits to the body including the promotions of healthy colon, lowered risk of colon cancer, as well as increased absorption and production of vitamins.

Some people have taken it to the very extreme, putting scoops of potato starch in water and drinking it on a daily basis. By all means try that out (it sounds disgusting!) but overall, eating a variety of fruits, vegetables and grains will likely help increase your RS levels.

The post What is “Resistant Starch”? appeared first on Yard Athletics.

By Yard Athletics – June 7th, 2019

For the last several months, Yard Athletics founder Ilan Cumberbirch has been teamed up with Blonyx nutritional supplements as a brand ambassador, helping to get the word out on their great line of products specialized for the #YardHard athlete out there.

Today we have the pleasure of chatting with John Abreu, director of sales and strategic partnerships at Blonyx, so help us learn more about their product line, as well some clear up some of the misconceptions around supplements in general.

Hi John! Tell us a bit about yourself?

Despite being born to parents who were both university professors, I was involved in sports through my youth – This eventually led to me studying Kinesiology, which satisfied both my academic and athletic sides.  From there, I went on to work in high-performance sport as a strength and conditioning coach, having the opportunity to work in the NCAA, and with a few Canadian Olympic teams. After a decade in the field, I decided to switch careers, and sought a job where I was able to be part of something special – That’s how I ended up with Blonyx.

Give us the Blonyx “elevator pitch”

At Blonyx, we’re creators of better sports nutrition products focused on fueling athletic ambition. Our mission is to instigate a revolution in the sport nutrition market bringing real science, simplicity and integrity back to an industry we feel needs to show more respect to the athletes it serves.

It seems supplements still get a bit of a bad rap, sometimes being lumped in with PED’s and steroids. How does someone in the industry set the record straight?

It starts with full transparency and education. Instead of relying on fancy marketing, one can aim to arm consumers with the knowledge to make educated decisions as to if a product works, if it’s right for them, or even what company they should buy from.  This can be done by directly linking scientific articles that back up a company’s marketing claims, sharing the way the company sources and manufactures their products, companies allowing themselves to be scrutinized by third-party testing, and also companies being transparent about who their products are or aren’t for.

Are the Blonyx products only for athletes, or can weekend warriors take them too?

Blonyx products are aimed at those who have athletic ambition, and that can cover a wide spectrum – From the professional athletes we work with, up to a “weekend warrior” who is working to post a better time in their next 10km race.

With that being said, we need to understand that having good lifestyle and training habits can provide more benefit to health and performance than supplements alone can.  If someone is pretty consistent with their lifestyle (including diet and sleep), and training (including frequency, duration and intensity), then supplements could certainly provide added value.

How does Blonyx differentiate itself from the competition?

Number one would be that we value the trust the athletes put in us when they buy our product, above all else.

We use three guiding pillars – Simplicity, depth, and integrity.  We keep our products simple, making them with as few ingredients and as little processing as possible, and simple to understand.  We only create products that are backed by a depth of scientific research on humans (not just cherry-picking animal studies), and base our research and development on the science as opposed to industry trends.  Lastly, we make sure to market all our products with integrity, opening ourselves to third-party testing, ensuring we only make claims we can back up with evidence, and providing education on all our products.

Is it true creatine makes you bloated?

Bloating is a bit of a broad term, but it is true that creatine increases total body water.  It is true that creatine draws more water into muscle cells, but it doesn’t cause a puffy or bloated look.  We get feedback that it helps people have a look of improved body composition, which makes sense, because as creatine draws more water into muscle cells, it increases the relative size of lean tissue.

If someone has never taken a nutritional supplement, what kind of things should they know first?

Before someone takes a supplement, I always start them with something that we all learned in school – The 5W’s and the H.

First, ask yourself – WHY are you considering taking a supplement? Is it for general health or performance? Am I just taking it because someone suggested it? How can you measure if something is working? For any intervention, you should always know your personal WHY.

Then, think about WHEN you should be taking a supplement. Is your lifestyle and training at a point where you could be getting the full benefit of the supplement?  Or are there other pieces you could be paying attention to first?

Once you know why you’re thinking of taking a supplement, look for WHAT you should take.  Don’t just listen to influencers or your peers, I suggest you always look into whether a product is supported by the science.

You’ll also want to be clear on WHO this product is intended for.  Some products have contra-indications or may not be necessary for an individual.

After you’ve done your homework, be clear on HOW you’re supposed to take it. What kind of training do I need to do to support the changes? Is there a timing that will help you get the most out of the product?

Lastly, do your research on WHERE to get your product from.  There is a price you can pay for choosing the lowest-priced options, so look for companies that share your values, that have good manufacturing practices, and that are third party tested for quality, purity, and cleanliness.

How did the partnership with Yard Athletics start?

I met Ilan when I was still working as a strength and conditioning coach.  We both wanted to network a bit and sat for a coffee to talk about different ideas, and he struck me as someone who wanted to strip away the unnecessary fluff from fitness, and build a community where he could bring back real training and hard work.  The more I got to know him, the more I realized he is also a good person who wants to see everyone around him get better, in or out of the gym. When I started with Blonyx, I knew he was someone I wanted to work with more, and the partnership has grown from there.

What is next for Blonyx?

We’re at a really exciting point in the journey of our company where we are starting to branch out into other markets and expand our product line with innovative (and tasty) products.  We are about to release the first ever egg white protein isolate, which we formulated with minimal processing and ingredients you’re likely to find in mom’s pantry – A true “clean-label” protein powder that is as close to real food as it gets.  We’re also releasing a few more products this year, and looking to continue working with our community to get the right products into the hands of the right people.

The post INTERVIEW: Yard Athletics X Blonyx appeared first on Yard Athletics.

By Yard Athletics – April 26th, 2019

We are BACK with a very special 20 Questions this week! In our humble opinion this series has only been getting better and better, and it’s all due to our #YardHard community and their involvement. Want to get featured?? Drop us a line! info@yardathletics.ca

Today we have the special pleasure of introducing Kelly Lamb and Phil Cabrita, who you may know better as the one and only DJ Flipout.

How does Kelly describe Phil?

“From dj’ing the hottest parties in town, to the 5’oclock traffic Jam, to being Redbull Music 3STYLE’S Official Host, he’s also a legendary BBOY who also acts?! Whoa. A man of many talents with a great sense of humor. He’s also the biggest Kanye West fan who knows every lyric to every song and every sample to ever exist.”

How does Phil describe Kelly??

 “This is Kelly. Born in Osaka, immigrated to Canada when she was 6 years old! Grew up in Ladner. Born from parents who are both creatives, she was heretically gifted with bounds of energy to build upon. Grew up dancing ballet and involved in other arts, a natural athlete, who is also the ring leader for the best parties. From conception to the little details that make whatever she’s involved in, if she’s planned it, it’s special. She has a huge heart and is uber-empathetic. SHES CUTE AF TOO.”

Sounds like an intriguing couple! Now time to read below and see what the perfect weekend plans are, whether you can “Amazon Prime and Chill” and whether Wreck Beach is still a thing.

1. Hometown(s)?

Phil: Burnaby/East Van

Kelly: Osaka, Japan! Our family moved to Ladner, BC when I was 6. Japan will always be home.

2. How did you first get started with Yard Athletics?

Phil: Recommended by Jordan from AllCity. Needed additional help balancing my beer intake vs. body weight

Kelly: All credit goes to our guy Jordan from AllCity. He encouraged me try weightlifting at Yard and was adamant that it was the missing component in my workout routine. He was right.

3. It’s 4:59pm on a Friday afternoon; what’s the plan for the perfect weekend?

Phil: Beer

Kelly: Tommy Cole’s 4PM Hip Hop ride is hands down the best way to kick it off. The perfect weekend consists of early mornings, tough workouts, Slickity Jim’s, a good bottle of Cab Sav or Chianti, Pepino’s, a bike ride, and a movie or patio.

4. Favorite restaurant, favorite dish?

Phil: Pepino’s – Chicken Piccata

Kelly: Pepino’s – Bolognese or Yuji’s – Curry calamari

5. Company you wish would sponsor you?

Phil: Discogs

Kelly: Neighbour & Lagree West

6. Top 3 desert island records?

Phil:  Stevie Wonder – Songs in the Key of life. Flume – Hi this is Flume Mixtape. Kanye west – Entire discography

Kelly: Kanye West – The Life Of Pablo. Destiny’s Child – Writing on the wall. Anderson.  Paak – Malibu

7. Tell us something we don’t know about you?

Phil:  I was a rapper signed to a recording label in San Francisco

Kelly: I went to a Medium last year and connected with some very important people. Changed my life forever.

8. Netflix, Amazon Prime, or Crave TV?

Phil: Netflix but shoutout to Crave for Letterkenny

Kelly: Netflix!

9. You can change one thing about Vancouver, what is it?

Phil: Liquor Laws and transit hours

Kelly: Reducing stigma about our Downtown Eastside community

10. Wreck Beach, yay or nay?

Phil: Nay

Kelly: Yay but those stairs?

11. Best post-workout snack?

Phil: Beer

Kelly: Stokes Purple Sweet Potatoes or a lil shake with Body Energy Club’s protein powder (Clean Isolate Vanilla)

12. Most exotic place you’ve ever traveled?

Phil: Beirut – Best food, people and history

Kelly: TBD.

13. Ilan, Same or Joce; who’s the toughest trainer at Yard?

Phil: Well we’ll have to set up a boxing match between the three of them for them to sort it. My moneys on Joce

Kelly: They’re all savage

15. Celebrity crush?

Phil: Rihanna & Rupaul

Kelly: Pharrell & Alicia Keys

16. Dream vacation?

Phil: Caribbean or somewhere super rich people go

Kelly: 6 months in Japan to explore all of the places I haven’t yet been to & an exotic place so I can answer #12.

17. Best advice you’ve ever been given?

Phil: Die empty from Jazzy Jeff (via Todd Henry)

Kelly: “Be more compassionate” – My mom

18. Least favorite exercise in the gym?

Phil: That f****** bike. F*** that bike.

Kelly: Assault bike. Sam knows.

19. Can money buy happiness?

Phil: “Money can’t buy me happiness but I’m happy when I can buy the things that I want” – By The Great Canadian MC from Rexdale, Jelleestone

Kelly: No but it can buy you a nice bottle of Cab Sav amirite??

20. Tell a stranger about Yard Athletics in 10 words or less.

Phil: Fun, challenging, safe, not boring, great trainers, good people, DOPE.

Kelly: An inclusive space to work hard, laugh and reach goals.

The post 20 Questions w/ Kelly Lamb & Phil Cabrita, AKA DJ Flipout appeared first on Yard Athletics.

By Henry Gould – April 19th, 2019

As we approach the Easter Long Weekend, I’m sure many of you are counting on sleeping in a few extra mornings. Turns out that extra time on the pillow is very, very important for our overall health, both in terms of short-term gains (rest and recovery) as well long term general health.

A lot of our media culture still glorifies lack of sleep (“The Secrets Of How CEO’s Sleep 4-5 Hours And Run Huge Companies”) despite the vast majority of research saying this is detrimental to our health. Whether one chooses to prioritize business success over personal health is a choice they are free to make, it’s worth noting what the overwhelming research on sleep has to say about human wellbeing.

10 Very Wrong, Unhealhy Assumptions About Sleep

This article summarizes 10 myths of sleep that are pervasive in western society, particularly that lack of sleep can be accustomed to, alcohol helps one go to bed easier, and that all sleep is created equal. Apparently not so!

Some highlights I found interesting:

• “Alcohol may help you fall asleep, but that’s where the benefits end, Robbins said. Instead, it traps you in the lighter stages of sleep and “dramatically reduces the quality of your rest at night.””
• Another important stage of sleep is deep sleep, when your brain waves slow into what is called delta waves or slow-wave sleep. It’s the time when human growth hormone is released and memories are further processed.
  “The deeper stages of sleep are really important for generation of neurons, repairing muscle and restoring the immune system,” Robbins said.
• “Come on, we all do it — or we check our laptop or smartphone before we power down for the night. Unfortunately, that sets us up for a bad night.
  “These devices emit bright blue light, and that blue light is what tells our brain to become alive and alert in the morning,” Robbins explained. “We want to avoid blue light before bed, from sources like a television or your smartphone, and do things that relax you.””

Personally I have found reduction in screen time – as well as dimming lights closer to bedtime – to be hugely beneficial for getting ready for sleep. Alcohol can also be a major sleep disruptor, both in terms of the stages of sleep you get into in addition to hydration / dehydration, which can lead to getting up and going to the bathroom thus interrupting sleep.

9 Things Every Athlete Needs To Know About Sleep And Recovery

Sleep is important for everyone, but particularly important for those of us living an active, #YardHard lifestyle that needs to be recovered from. Strenuous exercise causes micro-tears in the muscle fibers, which when recovered from allow for improved performance and muscular output.

This takes time, and sleep is a huge part of this recovery. The following article highlights why this is so important for athletes, including how sleep helps recharge your Central Nervous System (CNS), how quality can sometimes be better than quantity, and how specific sleep rituals can be an important part of your daily routine.

Sleep Expert & Neuroscientist Dr. Matthew Walker – Joe Rogan Podcast

A particularly fascinating podcast which features UC Berkeley Professor Dr. Matthew Walker talking all about sleep, and how it’s the greatest “legal performance enhancing drug that most people are probably neglecting”.

Dr. Walker has a very easy to follow approach, and makes a lot of extremely compelling arguments for why sleep is so important to overall health and wellness.

YouTube Link

The post Sleep: The Secret Weapon Of A Healthy Lifestyle appeared first on Yard Athletics.

By Yard Athletics – April 5th, 2019

Oh baby, do we have a special edition of 20 Questions for you today.

Obviously we are #YardHard faithful at heart, but that doesn’t mean we don’t put the weights down every once in a while and get a sweat somewhere else. All-City Athletics is a perfect example of that “somewhere else”.

Introducing Anna Farrant and Jordan Bowers, co-founders of the insanely popular Gastown boxing gym whose workouts will have you feeling like Mike Tyson – minus the tigers and face tattoos.

If you haven’t been to All-City, it’s as warm and welcoming an environment as Yard Athletics, but think punching bags and left-right combos instead of kettlebells and squats.

We are huge fans of All-City so wanted to know what makes Jordan and Anna tick… find out below if Ketogenic diets are bogus, where the best dive bar is, and the 5 worst words to hear in an All-City workout.

Enjoy!

https://duer.ca/collections/womens

https://allcityathletics.ca/

10. Fastest time up the Grouse Grind?

Anna: Woof.

Jordan: You go on ahead, and carry me with you.

11. Best post-workout snack?

Anna: Avo Beet Smoothie from Body Energy.

Jordan: Like what do I eat, or what would be the best? I spend a lot of money at Tacofino.

12. All-City aside, what’s your favorite workout?

Anna: Lifting weights at Yard #NotAnAd

Jordan: Sprints! I’ve been throwing some weights around with Loaded Athletics and the Yard Hard crü. So, sprints and chin ups if chin ups weren’t so damn ruthless.

13. Ketogenic diets; way of the future, or unsustainable fad?

Anna: I think eating fats has had a bad rap but I also think people take it too far. Eating bacon or cheese exclusively cannot be good for you. But I’m not a doctor **see Jordans answer

Jordan: Unsustainable. Also, what is the environmental impact of all this coconut harvesting? But really, the way we raise and slaughter animals is brutal and gross and contributes to global warming. Let’s lay off the bacon. Probably scrapping all the wheat and refined carbs is good idea. Can’t we brew beer without hops too? Asking for a friend. Messes with your estrogen, right?

14. Favorite dive bar? 

Anna: I grew up in shit bars and now they have lost their appeal.

Jordan: I’d love a crispy brewski in the park any day. Low overhead.

15. Favorite “classy” bar?

Anna: Pourhouse! Best cocktails 🏽

Jordan: Lighting is everything. The drink is max $6, the atmosphere is the other $12.

16. Dream vacation?

Anna: Puglia on the coast of Italy.

Jordan: Boxing Camp vacation in Cuba or Mexico. I told Anna I want to do an ocean vacation where you sail and dive around collecting trash out of the ocean. I swear I’m not a nature boi, but I did buy a pair of OCIN swim trunks made from recycled polyesters and nylons.

17. Best advice you’ve ever been given?

Anna: Trust yourself and you will know how to live.

Jordan: ”I wouldn’t think too much into it.”

“Everything is always working out for us.”

“Stop talking and do it.”

18. Pet peeve in the gym?

Anna: Boxing gym – when people shadow box profiled to the mirror but watch themselves ; Regular gym – headphones on which equals loud grunting or nosies they don’t think everyone else can hear.

Jordan: When peeps are punching from their waist not their face.

19. Plans for the future?

Anna: Head to Hawaii! Oh and live a blessed life.

Jordan: They are secret right now, even from me.

20. The 5 words no All City client ever wants to hear?

The post 20 Questions w/ Anna Farrant & Jordan Bowers of All-City Athletics appeared first on Yard Athletics.

By Yard Athletics – April 2nd, 2019

Folks, April Fool’s was yesterday, so it’s time to cut out the jokes, pranks, lies, and most of all, the MYTHS that turned our day upside down (yes, we fell for pretty much all of them including the LA Times trolling New York saying they had an “emerging” restaurant scene).

But fitness myths?? Those are sadly not a once a year, gotcha joke, but an every day occurrence! We have covered 3 so far in our on-going series featuring Yard Athletics founder Ilan Cumberbirch, who feels it’s time to set the record straight on how weightlifting is good for you, won’t kill you, and will likely get you better results in the gym than just going on the treadmill.

For our next myth in the series, see below…

Do squats and deadlifts pose a higher risk of getting injured?

Ilan: The squat and the deadlift are two of the “Big Three” (the third being the bench press) in the sport of powerlifting. They are also two of the best “bang for your buck” exercises, as they are compound (multi-joint) lifts and are therefore two of the most popular exercises in most training programs. Generally performed bilaterally, and being primarily lower body exercises, they allow for a great deal of weight to be moved if performed correctly.

That’s the kicker… “if” performed correctly…

Despite their popularity within gym culture, both the squat and the deadlift are quite complex. This blog does not allow for a full bio-mechanical breakdown of both the lifts, as there’s a lot going on!

Without overwhelming you or scaring you away from training the squat and deadlift, be aware that they should not be approached with a “laissez faire” attitude. Just because you see Instagram models and show-pony trainers performing them with obscurely contorted physiques or in novel variations, does not mean that is how they are meant to be performed. They are simple in nature, complex in execution, and extremely effective once mastered and executed appropriately.

Technique

No two humans are identical. Like your mother used to tell you, we are all unique! So too are our techniques, based on our anatomical makeup. With that in mind, never allow someone to convince you to squat or deadlift like them, or make you think that there is a one size fits all model for these lifts. That being said, there are general guidelines which do apply to the masses.

• Back Squat Technique
  • Stance: A little bit wider than hip width apart, weight equally distributed between the big toe, pinky toe and heels, feet slightly externally rotated (~30 deg).
  • Bar Positioning: High bar, resting across the upper traps (we will not get into low bar positioning for any powerlifters reading this).
  • Hand Positioning: Hands gripping the bar, as close together as possible without causing pain at the front of the shoulders. Elbows driving back and down so as to create tension through the upper back and lats.
  • Bracing: Always begin fully extended, standing tall. Before descending, take a large inhale so as to fill up your lungs and expand your diaphragm. Avoid flaring your rib cage, focus on tucking your rib cage down into a neutral position and connecting with the top of your pelvis. “Feel your obliques”. Hold this tension and breath throughout the full range of motion. Exhale once back at the top of the lift.
  • Descent: Lower your hips, allow your knees to travel forward (in front of the toes if necessary) until your hip crease is below your knees. Maintain a vertical torso position so as to stack your spinal column, keeping your eyes forward and head in a neutral position.
  • Ascent: Focus on “screwing your feet” externally, rooting in through your big toe, pinky toe and heel, weight in the mid-foot, spreading the earth. Press the floor away and spread the earth. Your knees should track in line with your feet and your torso angle should remain as vertical as possible, without falling forward and dropping your chest. Continue to stand until hips are fully extended. Exhale upon standing.

• Conventional Deadlift Technique
  • Stance: Roughly shoulder width apart, toes straight ahead, weight in the mid-foot.
  • Bar Positioning: The bar should begin overtop your shoe laces, close to your shins.
  • Hand Positioning: Hands gripping the bar, double overhand, outside the widest point of your lower body so as to not interfere with your legs.
  • Bracing: Always begin with a large inhale, like the back squat. Pull the bar tight to your shins and create systemic tension by eliminating any laxity throughout the body. Engage your lats by squeezing your armpits together and rotating the crease of your elbows forwards. The hips should be above the knees, to what extent depends on femur/tib/fib and torso length. Shoulders should be, in front of the bar, with the torso/chest down, not “up” or vertical. So long as the spine is in a neutral position and flat/stiff.
  • Ascent: Once tension and your setup has been achieved, focus on pressing the floor away as opposed to pulling the bar up. Continue to drive with the legs whilst maintaining the same hip angle you begin with (don’t allow your hips to pop up and your chest to drop on the initial pull, leveraging off of your low back). Once the bar has cleared the knees, focus on driving the hip forward and squeezing the glutes so as to achieve a fully extended vertical position at lockout.
  • Descent: Hinge the hips back, lower the torso and allow the bar to run along the front of the thighs, past the knees. Once cleared the knees, allow the knees to track forward and the hips/torso to lower.

After reading this, you get the idea that there are a lot of moving parts in both lifts, and these are just 1 variation of each.

Ensuring spinal neutrality is crucial to both lifts, don’t attempt to over extend/arch the back, and do not allow excessive flexion/rounding of the spinal column. Proper breathing/bracing is crucial. A large inhale at the top of the squat and prior to pulling a deadlift will fill up your lungs and diaphragm and act as a brace for your spine and torso.

Do not attempt to increase the load until mastery of the technique has been achieved. These two previous examples are just 2 variations of many squat and deadlift/hinge exercises. Beginning on a barbell is not advised, regressing to dumbbell/kettlebell/bodyweight variations is a good starting point.

Again, ensure that whoever is coaching you in these lifts has the training experience, anatomical and bio-mechanical knowledge and caching experience necessary to cue appropriately and make adjustments where necessary.

The post The Myths of Weightlifting: Part 4 w/ Ilan Cumberbirch appeared first on Yard Athletics.