by Henry Gould – Sept 12th, 2019

This recipe might sound like something you made in college when there was quite literally 2 items left in the cupboard. But never fear! This is a delicious meal you can make week in, week out.

Do you like healthy lunch / dinner ideas you can make in ~30 minutes? Do you like food that is super cheap to prepare (~$6 for 2 people), can be done with minimal ingredients, and will help refuel sore muscles following a grueling #YARDHARD workout?

***huge cheer of people saying YES erupts***

AWESOME!

Fried rice is a blank canvas. You can throw almost anything in and it will likely be good. Use this recipe as a guideline and adjust as your taste dictates, or as you have things in the fridge that need using before they go bad.

Try to opt for tuna canned in oil (Rio Mare Tuna in Olive Oil being one of the best).

If you’re a real fancy pants, you can obviously use fresh tuna, or salmon, or even cod, chopped up very fine, then added to the pan at the same time as the tuna below.

Tuna Fried Rice

• 1 can of oil packed tuna (~150-200g), drained
• 1 cup of cooked and cooled rice (jasmine or sushi rice)
• 4 green onions, sliced finely
• Soy Sauce
• 2 cloves garlic, minced
• 1 thumb sized piece of ginger, peeled and grated
• 2 eggs
• 1 leek, green part removed, white part chopped finely
• 1 carrot, chopped finely
• 1 jalapeno, chopped finely
• 1 lime, cut into wedges
• 1 pinch of sugar
• Olive oil
• 1 bunch Thai basil (optional)
• Dried Bonito flakes (optional)

First things first, get everything prepped. I mean, everything. Take the soy sauce out of the fridge, chop all the vegetables and put into bowls, crack the eggs. It will make cooking much easier.

Get a large frying pan over medium heat, add some oil, then add the leeks and carrots. Fry for a few minutes until they start to turn brown. Add the garlic, ginger and jalapeno, stir for a second, then add the tuna. Break up the tuna with a spatula until there are no big chunks left.

Crack both eggs into the hot pan, then add the rice. Use your spatula to scrape everything off the bottom of the pan, then do little “chop” motions downward to help break everything up and mix it together. The egg will start to cook with the rice, coating each grain.

Keep cooking, scraping the bottom (so the rice doesn’t stick) then mixing around. After ~5 minutes, sprinkle with a small pinch of sugar, then drizzle over soy sauce; probably more than you think. This is the main seasoning for the rice. Keep stirring, stirring, stirring until everything looks evenly coated. Taste a little bit… does it need more salt? Add more soy sauce.

Turn the heat off, add the green onions and Thai basil (if you’re using it) and stir around just so they begin to wilt a bit. Sprinkle with the Bonito flakes and serve with lime wedges.

The post RECIPE – Tuna Fried Rice appeared first on Yard Athletics.

by Henry Gould – July 9th, 2019

Credit where credit is due: those Starbucks sous vide egg bites are a welcome addition to the realm of “quick eats available most places”. Especially in airports where you don’t always want a $19 sandwich, the bites are high in protein, low in carbs, and still taste pretty good. And since you can’t go anywhere without tripping over the green mermaid, you always kind of know you’ll be able to find them in an unfamiliar environment.

But why not make them at home? The below recipe can obviously be made into a normal frittata, or poured into an oiled muffin tray and baked into “egg bites” which keep great in the fridge for a couple days.

The Greek flavors in this work really well, but obviously experiment to your hearts content.

Greek Frittata

• 12 free range eggs
• Feta Cheese (cow or sheeps milk)
• 1 bunch spinach, washed well and chopped
• 1 bunch fresh dill, washed and chopped
• 1 pinch dried Greek oregano
• 1 bunch green onions, chopped finely
• Extra virgin olive oil
• Sea salt
• Black pepper
• 1 lemon

Heat 2-3 tablespoons of olive oil over medium heat in a nonstick pan. Add the chopped green onions, withholding a small handful for later. Fry the onions for a couple minutes, then add the spinach and continue to cook until wilted. Season well with salt and pepper, and a pinch of the oregano. Cook until all the liquid has evaporated. Take off the heat and squeeze over some fresh lemon juice.

Crack the 12 eggs into a bowl and whisk well. Add some crumbled feta cheese (as much as you want), the chopped dill and the reserved green onions. Season with a little salt and pepper, and whisk again.

Add the cooked spinach mixture to the eggs and mix thoroughly.

If making a frittata, preheat your oven to 400F, then wipe out the pan used to cook the spinach and add a little more olive oil. Pour in the egg mixture and cook over low heat for 5 minutes, then stick in the preheated oven. Cook for 10 minutes then take out and check for doneness by poking in the middle with a knife. If it’s still runny, continue cooking until set.

If making the egg bites, take a muffin tray and wipe each section with olive oil. Spoon the egg mixture into each opening. Bake in a 400F oven for 10 minutes before checking for doneness.

The post RECIPE – Greek Frittata (Regular & “Sous Vide Bite” Style) appeared first on Yard Athletics.

by Yard Athletics – June 21st, 2019

Bad news! We got word through the grapevine that more of those pesky weightlifting myths were piling up in our absence… unacceptable!! There’s nothing worse than bad information, especially when it comes to health and fitness. We at Yard Athletics are very confident in the formula we use (fundamental movement patterns, done correctly and safely) and believe this will get you the results you want, every single time.

Today we hand the reigns over to Sam Shaw; mainstay of Yard Athletics since the early days, and guy who can lift double the weight of a man his size.

What’s todays myth all about? Diet. Let’s get right to it!

Q: Many people say “abs are made in the kitchen”. Is this true?

Sam Shaw: I would say it’s “partially” true. Studies have been carried out comparing the effect of dieting and exercising (or both) on overall weight and body composition that explain things pretty clearly:

• Diet focus alone can achieve more weight loss than strictly exercising and eating whatever you want
• Exercise in combination with diet leads to the most significant changes in body composition
• The combination of resistance training and diet is more effective than endurance training or a combination of endurance and resistance training at altering body composition*

*this conclusion is not based on one simple study but rather over 60 clinical studies that all came to the same conclusion

Essentially what I’m saying is that focusing purely on diet or “the kitchen” can lead to significant weight loss with some body composition change. However, a more balanced approach to dietary restrictions and exercise training will lead to more change in the long run.

First, determine your body composition goals. If your goal is to lose fat and gain more definition, then you’re going to have to eat at a calorie deficit. If your goal is to increase lean body mass and lose fat, then your diet and exercise regimen may look different.

At the end of the day, the most effective exercise/diet plan is one that you will be able to sustain. Once you determine the right approach for yourself, you can make it a lifelong habit. BRING ON THAT SIX PACK

Q: How important is diet to fitness and overall health? What do you eat and what should I be eating?

Exercise and diet are pivotal to determining a persons overall health, and making them both part of your lifestyle can make a dramatic difference in how you look and feel. While I may be a little biased in that my interests/career relate to these fields, a regular dose of dieting and exercise has been proven to lead to a host of benefits including increased energy, happiness, health, and longevity of life.

There are so many avenues of nutrition and fitness that I could go down, but no one wants to read “20 pages by Shawzo”. Let me just list you the main benefits I think about when talking to people about these concepts:

• Disease prevention (I mean… this alone should really be enough??)
• Mood and energy
• Sleep
• Weight

What I eat and what you should be eating might be completely different. Like I mentioned earlier, dieting should be specific to the individual as you will need to find the type and quantity of food (calorie intake, macro/micro nutrient intake) that is most suitable to your goals and lifestyle.

For me personally, I don’t really mess around with household ‘diets’ or energy restrictions because it effects my mood and sleep in a way I don’t really enjoy. That being said, I’m not eating whatever I want at every minute of the day.

My weekday diet mainly consists of a 5:30am smoothie (500cal – fruit, protein, almond milk, unsaturated fats), followed by a post workout meal (Roughly 1000+cal – simple carb, protein, heavy veg) and then a late night dinner as I am usually home between 7 to 9pm (Roughly 1000+cal – complex carb, protein, heavy veg). Throughout the day I will sprinkle in snacks ( fruit, nuts, bars or anything relatively low calorie that gives me enough energy to maintain a smile on my face throughout a 14 hour day :). Weekends are a bit of a write-off depending on what events are scheduled, but I do my best to not go overboard!

I have based my diet on years of learning how my body is impacted by particular macro nutrients. For some reason I respond well to carbohydrates and seem to be resistant to weight gain. This may not be the same for whoever is reading this. There, my advice would be to explore different nutrients or ‘diets’, find out what works best for you and then begin implementing dietary restrictions on a small scale as opposed to large scale change.

Most importantly, try to enjoy what you eat! At the end of the day, drastic dietary change that you hate will not be sustainable!

SHAWZO OUT

The post The Myths Of Weightlifting: PART 5 w/ Sam Shaw 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 – March 22, 2019

“Guess who’s back… back again… 20 Questions is back… Brody’s our friend…”

K that was lame. Promise to never “type-rap” Eminem on another blog again…

20 Questions! You know it! You love it! You crave it! You wait patiently by your phone for the email notification saying another thoroughbred #YardHard athlete is coming down the gauntlet to reveal their innermost secrets to the world!

A few months ago we had the utmost pleasure of introducing Nolan Toigo to the world, and we now have the honor to welcome his brother Brody into the mix.

Brody can be found most mornings in the Yard, going through the paces of a 7am Boneyard to get the day fired up reeeeeally early. Brody pulled no punches in this questionnaire, so read below to see which patio rules them all, which talent he’d love to have, and which movie will always be on repeat.

1. Hometown?

Currently living in Vancouver – although I claim Tsawwassen.

2. Favorite workout? (other than Yard Athletics…)

I ONLY workout at Yard Athletics.

3. Clothing company you wish would sponsor you?

PATRICK ASSARAF – random I know – but sharp, very comfortable, and Canadian.

4. Tom Petty or Bruce Springsteen?

Depending on the mood but if I have to pick one I’m going with The Boss.

5. Favorite restaurant, favorite dish?

I don’t think I’m allowed to say anything but White Spot. Mediterranean Chicken Burger w/ the western plate – let’s go.

6. Best movie?

Goodfellas.

7. Favorite sport growing up?

I love all sports but I definitely spent the most time playing hockey.

8. Food you refuse to eat?

Raw onions – can’t do it.

9. Guilty follow on Instagram?

Not a huge Instagram guy so there’s not much out of the ordinary on there. However, I’m very guilty of following The Best of Ric Flair – Woooooooooo!

10. Talent you would most like to have?

Fly fishing – have you seen A River Runs Through It…?

11. Best / worst thing about Vancouver?

Best: Flying into the city on a beautiful day. Worst: The entitlement.

12. Fastest time up the Grouse Grind?

Somewhere around the 42 minute mark.

13. Sports star whose poster you had on your wall?

For some reason I had a poster of John Vanbiesbrouck when he played for the Florida Panthers on my wall growing up. Definitely not a star but one hell of a glove hand.

14. Dream vacation?

Tuscaloosa, Alabama in the Fall – Roll Damn Tide.

15. Favorite patio?

Lux Bar in chicago.

16. Favorite drink to have on that patio?

The best Moscow Mule’s going – hands down.

17. Hardest thing you’ve ever done?

Every one of Joce’s workouts.

18. Best thing about Yard Athletics?

Always a great atmosphere – especially Friday mornings when we got the OG’s in there. Everyone is working hard but having a good time doing it.

19. Most regrettable purchase?

My breakfast order in New Orleans after a 3 day bender. I needed a meal in a bad way and completely blew it.

20. Food that is bad for you that you will never stop eating?

Candy in all forms.

The post 20 Questions w/ Brody Toigo: #YardHard Faithful appeared first on Yard Athletics.

By Henry Gould – March 12th, 2019

Greetings #YardHard family! It feels like forever ago that we did a “general interest” style post on the blog (what with all the amazing recipes, 20 Questions, and Ilan’s “Myths of Weightlifting” series) so figured it was time to get back into it.

“Diabetes Study Ties Lower Risk To Just A Moderate Amount Of Body Strength”

Pretty interesting headline. Published in the Mayo Clinic Journal, this recent study suggests that a moderate amount of body strength has been associated with 32% reduced risk of development Type 2 Diabetes.

Although the disease is very common (7.3% of Canadians, 1 in 10 Americans), many are unfamiliar with what it is or how it’s acquired. Both affect how the body deals with sugar / glucose (the main energy source for the body), and both have to do with insulin.

Type 1 Diabetes involves the body attacking its own insulin-producing cells in the pancreas, leading to an inability to produce insulin. The causes for this are not conclusive, and research is still ongoing, but environmental or genetic factors are thought to play a role.

Type 2 Diabetes is a resistance to insulin. The body is still producing it, but it’s unable to use it effectively. Insulin plays the role in regulating blood sugar levels in the body. If blood sugar is too high, there can be serious health complications or death, so the body needs insulin to regulate blood sugar.

Reducing your risk of Type 2 Diabetes has generally been associated with maintaining a health body weight, increasing activity levels and lowering the amount of sugar / alcohol in one’s diet. Now, it seems that not only is an increase in activity beneficial for preventing Type 2 Diabetes, but also body strength.

Although there didn’t seem to be evidence that higher levels of strength equaled higher levels of resistance to Type 2 Diabetes, the overwhelming conclusion seems to be that strength training should form a part of anyone’s weekly activity schedule.

“Neanderthals’ Paleo Diet Included A Surprising Kind Of Meat”

Seems that our humble Neanderthal ancestors might not have been the lumbering, slack-jawed, club wielding oafs we may previously have thought. Turns out, in addition to their “Paleo” diets consisting of hoofed animals (deer, cattle) Neanderthals’ were capable of hunting small, fast animals like rabbits, as evidenced by newly discovered bones from caves in Southern France. Some dates as far back as 40,000 – 400,000 years ago.

Apparently many of the remains consisted of “80 – 90% rabbit bones”, meaning this was a staple part of the diet, and not something that might only be eaten on the rare occasion a rabbit could be caught.

If you’ve ever seen a rabbit in the wild, they are not exactly slow, so either our Neanderthal cousins were incredibly quick on their feet, or smart enough to devise traps and tools to hunt them.

Although the thought of eating Rabbit might make many people squeamish, it’s a delicious meat that is very sustainable, having a low overall environmental impact when compared to cattle, chicken or pigs. It’s also quite lean, easy to cook, and cheap to buy.

As more information comes to light of the negative impacts factory farming has on the environment (not to mention the welfare of the animals being farmed) many are choosing to reduce their meat consumption, or remove it entirely. Personally I think this is very positive development, and shows that people won’t financially support industries they don’t agree with.

If someone still chooses to eat meat, hopefully that decision can be made with other factors in mind that aren’t just cost or taste. As mentioned in a previous blog, Bluefin Tuna is nearing extinction; I’m of the opinion that it’s not morally acceptable to eat something on the verge of being wiped out, despite it being delicious.

That brings us back to Rabbit! Most of the Rabbit we would get in Canada is farmed (selling wild game is illegal as far as I know…) and since it has a very low environmental impact to raise, it’s worth giving a shot in the kitchen. Rabbit is eaten all over the world, but is particularly popular in Italy, France, Spain and China.Plus, I think it would be nearly impossible to push Rabbit to extinction, given their proclivity to reproduce…

Antonio Carluccio was a highly respected chef, restauranteur and TV Host who sadly died in Nov 2017. His website lives on as a wonderful resource of Italian cooking, which includes a delicious recipe for “Hunter’s Rabbit Stew”. Rabbit can be sourced by most butchers, including Cioffi’s in Burnaby and Columbus Meats on Nanaimo in Vancouver.

RECIPE – “Hunter’s Rabbit Stew”

Serves Serves 4

1 x 1kg rabbit, cut into 8 pieces
Plain flour, to dust
6 tbsp olive oil
2 garlic bulbs, skin on
1 small bunch rosemary
500ml dry white wine
400g ripe tomatoes, roughly chopped
Salt and pepper
A little water or chicken stock, if necessary

Dust the pieces of rabbit with flour. Heat the oil in a casserole, and brown the rabbit pieces on all sides. Add the garlic and rosemary and fry a little, then add the wine. Let the alcohol evaporate a little, and then add the tomatoes. Cover with the lid, and let it come to the boil, stirring from time to time. Uncover, and leave to stew slowly for 1 hour.

Add salt and pepper to taste, and a little water or stock if too dry.

The garlic will be soft, and particularly digestible because it has been cooked. Squeeze it in to your mouth and discard the tough skin. The stew can be eaten accompanied by polenta or bread.

Leftovers

Make a sauce for pasta with any leftover meat and sauce. Take out the bones, chop the meat finely, add some fried onions and some torn basil. Check for seasoning, and add water or stock if too thick.

The post Strength = Lower Risk Of Diabetes; Paleo Diet & Eating Rabbit appeared first on Yard Athletics.