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 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 Henry Gould – May 31st, 2019

It’s Friday morning! Instead of waking up and checking your phone for angry client emails and 1 million group chat notifications (no? just me?) why not browse a few interesting links from around the internet? All the news that’s fit to print, or rather, stuff I came across that seemed interesting and relevant to the lovely #YardHard community. Let’s gooooooooooooo.

“Why frozen fruit and veggies may be better for you than fresh” – CNN

You got my attention! Interesting read… it seems freezing is actually a very effective means for preserving plants, especially in terms of nutritional quality. Since many are picked at the peak of ripeness vs. being picked unripe and allowed to ripen during transport, freezing can often times be best.

“Vaping: how safe is it really?” – British GQ

Maybe I’m a normie, but I find the creeping popularity of Juul’s and other vape devices a little unsettling. If it seems too good to be true, generally it is (I’m looking at you, “bulletproof coffee”…) so this article grabbed my attention. It’s written by the GQ Doctor, answering a variety of questions on the subject. TL:DR, they might be better than a regular cigarette, but will likely lead to increased nicotine addiction, thus leading you to want a real cigarette. Evil genius…

“Persian Cantaloupe Drink” – Saveur

In North America we basically drink the juice of a handful of fruits (orange, cranberry, apple), and although most processed juice can have more sugar than pop, every once in a while it’s a nice treat, especially on a hot day. And cantaloupe… who doesn’t love cantaloupe?? This drink looks delicious, and apparently goes well with gin… summer cocktail party anyone?

“6 Mistakes You’re Making When Doing Squats” – Cosmopolitan

Unless you haven’t been paying attention when Ilan, Sam and Joce run you through a workout, Cosmo is here to set you straight.

“Burnout Classified as Legitimate Clinical Syndrome by World Health Organization” – Men’s Journal

Ahhhh, so we’re not supposed to feel completely run over by the world every waking hour of the day? Interesting! Now, I’m not sure doing an hour of expense reports qualifies as burnout, but the three aspects they do count (exhaustion & low energy levels, cynicism towards ones job, lowered productivity) definitely seem worthy of further exploration.

The post Health & Wellness Links From Around The Web! appeared first on Yard Athletics.

By Yard Athletics – May 3rd, 2019

It’s Friday! It’s May 3rd! Spring is here! We still don’t know what to do with our hands!

Our 20 Questions series has been a huge success, as we absolutely love learning more about where our community wines, dines and unwinds. Now we want to go a little deeper on the fitness side of things with a new “Community Spotlight” series, asking people how they got started with Yard Athletics, what their goals were when they started and how they feel they’ve progressed.

Without further adieu we wanted to introduce Herve Nzeyimana, and learn more about his journey in the #YardHard crew.

When did you start training at Yard Athletics? 

Herve: I started a year ago in April 2018!

What were your goals when you started? 

My goals were to put on muscle! I was very toned but I was still quite thin and I wanted to add muscle to my body without doing CrossFit.

How did you first hear about Yard Athletics? 

I heard through my coworker Dani – she had been going to Ilan’s classes here at the lululemon SSC and she highly recommended Yard if I was looking for a challenging but accessible workout

Tell us about the training sessions; what sort of exercises and routines were you doing?

The training sessions were great – they were simple movements that I was familiar with like deadlifts, back squats, single arm rowing/push presses and various movements with dumbbells which I could easily learn and scale according to my strength

How does each trainer (Ilan, Sam, Joce) approach your sessions at Yard?

Cumby has such an infectious energy. He always makes sure my form is on point when I’m lifting. He was the first person I met when I started Yard. I got lost and couldn’t find the gym.

Shawzo is so laid back and fun. He immediately puts everyone at ease and I know that I can do any weight or any movement I want when he’s teaching

Joce is a killer with hilarious check-in questions. I always leave her classes absolutely drained. She has a way of making me want to die but in a good way.

What would you tell someone new to Yard Athletics who is thinking of starting a similar program? What should they expect? 

 They should expect great coaching but nothing too complicated. It will be simply movements that will really help them put on muscle but it isn’t risk adverse.

What are you most proud of throughout this recent fitness journey? 

Putting on 20 lbs in one calendar year – just through exercising at Yard 2-3 times a week and eating literally double what I was eating two years ago.

The post #YardHard Community Spotlight: Herve Nzeyimana 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.

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.