We are back with another 20 questions post. Let’s get to know our newest coach a little bit better!

1) Hometown?

This one is tough to answer since I never lived in one spot for more than a few years at a time. I was born in London, England and grew up in Istanbul, Toronto, and Paducah, Kentucky. 

2) How did you first hear about Yard?

When I first moved to Vancouver, I connected with Reece aka @whiskeymuse on Instagram and she told me about this new, awesome gym. I came in for a class and loved it!

3) What was your first experience with Yard?

Not going to lie, I felt intimidated. I’m used to dropping into new Crossfit gyms when traveling and I’ve been a competitive powerlifting athlete for years but somehow coming into this space was kind of scary! That quickly changed and I felt right at home!

4) Favorite lift?

I tend to favor things I’m good at, so toss-up between deadlift and back squat.

5) Least favorite exercise? 

I avoid things I’m not good at! Rowing, especially as a short person is really difficult for me and I just avoid it!

6) How do you stay motivated?

I lean more towards discipline than motivation. Motivation comes and goes but discipline gives you structure and a reason to show up even when you don’t feel like it. I also set goals for myself that are outside of “be healthy.” Competing is one of them. I don’t want to step out on the platform and embarrass myself so I show up for my training sessions even when I don’t want to. 

7) Best advice you received? 

The first step is always the hardest, just get started. 

8) Worst advice?

Don’t lift too heavy, you’ll look like a man. 

9) Your favorite part about Yard?

The community! It’s more than a gym. The clients and the coaches, all make you feel like a part of the team. 

10) Top 3 songs in your gym playlist?

Left Behind – Slipknot 

Scars- IPrevail 

X Going’ Give it To Ya- DMX  probably the only time I listen to DMX is at the gym 

11) Go to post-workout meal?

Cheeseburger and a beer.

12) How did you start your fitness journey?

I played sports growing up and in grade 11 my high school had a weight lifting class, which I took and fell in love with. Unfortunately, I listened to the worst advice I received and quit lifting weights because I thought I would look like a man. In University, I went to the gym and even got a trainer but I just couldn’t make it a part of my lifestyle. In 2014 I joined a Crossfit gym which then introduced me to the world of Powerlifting and I was hooked. I competed in my first meet in 2015 in San Diego, and qualified and competed in Nationals. 

13) How would you describe the Yard environment? 

It doesn’t matter who you are outside of the gym, you are welcomed at Yard. It feels like a badass community that wants to be the best version of itself. Back to basics training, no crazy movements, just solid training. 

14) The last book you read?

So You Want to Talk About Race by Ijeoma Oluo

Currently reading Farewell to Arms by Ernest Hemingway

15) Advice for someone coming to train with you for the first time?

We’re going to have fun but train hard. 

16) What are you doing when you’re not at the Yard? 

Pre-Covid I would take any chance to travel whether it was short road trips or going abroad. Having moved to Vancouver during the pandemic, I’ve been trying to explore within the city and surrounding areas. I love checking out new breweries, hiking, traveling.

17) Advice for someone who is starting out their fitness journey?

Everyone is so focused on themselves, no one is looking at you or judging you. If you can, invest in a personal trainer that will teach you proper technique and push you. 

18) What’s in your gym bag?

Lifting belt, shoes (Metcons & Romaleos) deodorant, dry shampoo, and a snack. Always a snack haha. 

19) Are you a morning person?

I am. I haven’t always been but I do enjoy getting an early start on my day. 

20) What’s your morning routine?

I used to be the person to roll out of bed after snoozing far too many times and feel anxious the whole day. Now I have a pretty set routine that makes me slow down and start the day right. I love taking my cup of coffee back to bed and reading. Then I’ll take my dog Duke out for a walk, come back home do my skincare routine, get dressed, and go on with my day. I have never been a fan of eating breakfast so I’m glad the popularity of intermittent fasting is making that seem less weird now. Eventhough I consider myself a morning person I don’t love working out in the morning, mid-day/early evening works best for me.

The post 20 QUESTIONS WITH COACH MELIS appeared first on Yard Athletics.

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 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 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 – 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 – May 14th, 2019

Suns out guns out, sky’s out thighs out!! New Yard Athletics merch is in stock and oohhhhh baby are we excited.

Pink T-Shirts? GOT EM. Crop top’s? GOT EM. Snap backs? YOU KNOW IT.

See below for all available items. These are selling fast so get yours ASAP!!! Email “info@yardathletics.ca” to reserve or just grab something during your next workout.

Pink Tee – $29.99

Cutoff – $39.99

Crop Top – $39.99

Pink Dad Hat – $29.99

Snap Back – $39.99

The post New Yard Athletics Merch In Stock!!! appeared first on Yard Athletics.

By Yard Athletics – May 1st, 2019

The Yard Athletics Summer Shred train keeps rollin on down the line! It’s gaining momentum, an unstoppable juggernaut, ready to blast through that winter weight and shred all participants into chiseled marble statues.

April’s Summer Shred sale was a massive success, so we are back for May with one little change – no limits on number of packages you can buy! That’s right folks, get em while they’re hot because May 3rd is the last day to get all the below deals.

To recap, see below for all deals which are now LIVE on the MindBody app.

May 1st, 2nd and 3rd, monthly flash sale on Customized Strength & Conditioning (1:1, 2:1)

• For Drop-In sessions, you will get 20% off the 1:1 and 2:1 packages.
• 5 Pack purchase, 15% off
• 10 pack purchase, 10% off

There’s still a strict 1 month expiry on all packages because we want to see you in the gym! The goal is still to shred, shred, shred, so buy those packages and then book in ASAP using the MindBody app.

Saturday group classes have also been a massive hit, so we are still rollin on those, with the first Saturday of this month (May 4th) free of charge.

• 1st Saturday of every month is FREE
• May 4th
• May 11th
• May 18th
• May 25th

All packages must be purchased through the MINDBODY app, or directed to “info@yardathletics.ca”

See you in the gym!

The post MAY SUMMER SHRED STARTS TODAY!!! appeared first on Yard Athletics.