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Wed April 11, 2018

BIG NEWS!!! After 3.5 years of sharing space with the fine folks at Alliance Training Center, BRIO South will be getting a home of its own this summer!!! The move in date for the new 6000 sq ft space is slated for July 1 - and best of all, it's right across the street! Let the count down begin!!


For time:

100 Double Unders 80 DB Lunge (50/35) 60/40 Cal Row 40 Ring Dip 20 DB Hang Squat Clean (50/35)


Build A Wrap... On The Go!

From Coach Courtney, RD

Recently, I was fortunate enough to go snowboarding in the mountains with friends. We packed most of our own food to keep costs down and fuel our body with the best. Our “go-to” meal was a build-your-own wrap! We packed our ingredients in a cooler to enjoy on the road and brought our supplies right to Sunshine Village to enjoy after several hours of skiing and snowboarding! Here’s how we built a complete meal with carbs, protein, fats, and veggies when assembling our wraps:

1. Easy carb base:

Flat Out wraps and whole grain pitas made for our easy carb base. The Flat Out wraps are higher in fibre and lower in carbs than a traditional wrap. We also brought apples as our travel-friendly fruit of choice. Apples, bananas, pears, and oranges are great fruit options for travelers!

2. Quick protein:

Protein kept us full for an active day on the slopes. We opted for deli meat (Lilydale chicken from Costco) and sprinkled cheese in our wraps for flavor. A can of tuna would also be great. I like the Clover Leaf cans of tuna which come in a variety of flavors and have an easy pull off lid. Hard boiled eggs also make for a high protein travel snack!

3. Tasty fats:

Healthy fats added flavor to the wraps and also helped to keep us full to fuel our very active day. We opted for fats in the form of pre-portioned spreads like guacamole, hummus, and tzatziki. Purchasing dips in portioned containers made them easy to spread on our wrap. If you are a Costco shopper, you can purchase spreads in miniature containers which are great for travel. But most grocery stores will carry some type of "miniature portioned" spread. You could also consider packing some nuts or pre-portioned nut butters to spread on an apple or banana.

4. Crunchy veggies:

Veggies were enjoyed on the side for some crunch! Although more expensive, we grabbed the mini-veggies for convenience. You can even slice up the peppers, tomatoes, and cucumber and add them directly into the wrap! You can also use the hummus, guacamole, or tzatziki that was packed as a dip for the veggies.

I hope you find this helpful for your next road trip or sporting event! Packing your own meals can be delicious, cheap, and easy.

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