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Fri Apr 5, 2019

It's BRING A FRIEND DAY! Visitors are welcome to join us for a free workout in any class, all day long, at either location.


30 Min AMRAP

30/20 Row Cals

30 Wall Ball (20/14)

30/20 Bike Cals or Burpees

30 Box Jump (24")



Sun Apr 7 - "Say bye to Blondeau!" Coach Brandon has accepted a new job in Calgary and will be moving in a few weeks. He's coaching Sunday morning at BRIO East if you'd like to swing by for a high five. We'll be doing a weight vest workout with him at 11am in the Monster Mash as well!

Apr 23 - 26 - CrossFit Kids Easter Break Day Camp. Ages 6-14. Register here!

Sat May 11 - Step up for Mental Health 5k or 10k run/walk. It's capped at 2000 participants so be sure to register asap if you're planning to run!



By Coach Courtney, RD

“Don’t drink your calories”

This is go-to advice from pretty much any nutrition or fitness expert. It’s pretty dang important advice too! Caloric beverages don’t offer the fibre and micronutrients that are found in their whole food counterparts.

Take an apple as an example, a whole apple provides fibre, water, and takes a long time to eat compared to gulping down apple juice. It’s much easier (and often mindless!) to suck back 3 apples in juice form than it is to eat 3 whole apples!

Now I know what you are thinking - isn’t apple juice healthy? Well, for most individuals who are looking to manage or lose weight and feel energized it likely isn’t the best choice. It all comes down to understanding blood sugars. When it comes to feeling energized (ie. balancing blood sugar), juice is the equivalent to drinking a soda with some added vitamin C. Without the fibre, juice or other sweetened beverages digest far too quickly leading to a blood sugar spike and crash.

Visualize a roller coaster. Foods that digest quickly (ie. juice!) cause a blood sugar spike and subsequent crash. Eating a whole apple, however, provides fibre which slows the release of sugar into the bloodstream so you feel energized for longer.

Meals that balance blood sugar include the what I call the Fundamental Four which is fibre, healthy fat, protein, and volume foods (ie. whole food veggies and/or fruit). So if you take that whole apple (fibre and volume) and add some almonds (healthy fat), a hard boiled egg (protein) you have a balanced nutrient profile to feel full, energized, and satisfied for hours!

Caloric beverages have some very clever marketing behind them! Starbucks has built an entire business on sweetened beverages. While I believe there is a time to “treat yourself” with your favorite beverage, I also believe it’s important to be an informed consumer. Watch out for “health halos” - particularly with beverages!

A “health halo” is a term I use to describe a packaged food or beverage that tricks us into thinking we made an awesome nutrition choice. When it comes to beverages, watch out for terms like “natural”, “organic”, “cold-pressed”, “skinny” or “100% fruit juice.” Even fresh pressed juice won’t offer the same volume and fibre content as vegetables and fruits in whole food form!

That being said, when it comes to nutrition I prefer to think about what I can add versus what I “can’t” have. I focus on ADDING non-caloric beverages instead of restricting the high-sugar beverages. While water or sparkling water are my go-to choices, sometimes it is refreshing to switch it up. In the summer months, this unsweetened passion fruit tea from Starbucks is my go-to!

The flavor in this unsweetened beverage comes from the herbs and spices in the tea bag so there is very close to zero calories. Just double check with your barista that they are preparing it without added syrup or the lemonade base. If there is one thing I’ve learned about Starbucks, it’s that they love to sneak in liquid sugar in anyway possible!

I hope you get the chance to try this refreshing and hydrating beverage on a hot spring or summer day!

Looking for a hot beverage order at Starbucks? Click here to learn more about my favorite Starbucks order in the winter when coffee just isn't cutting it!

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