April 2021 Newsletter

Foam Rolling

By: Alyssa, South Burnaby Fitness Manager

Foam rolling, otherwise known as self-myofascial release (SMR) is the act of inhibiting muscles by using a self-massaging tool. This can be a foam roller, a lacrosse ball, or a deep tissue massage gun. Using this inhibitory technique can have lasting benefits for both muscles and fascia (the connective tissue surrounding muscles). It releases tension in the body and can lead to improved range of motion in joints. Specifically, those joints that are in suboptimal conditions for extended periods of time. For example, the muscles around your hip joint due to a sedentary lifestyle can become tight, overactive and impaired, or your shoulder complex due to working a desk job being chronically pulled forward. Foam rolling can lead to better mobility, comfort and flexibility.

Start with a bigger foam roller or self-massaging tool and apply light pressure to areas of tightness. Be careful not to foam roll over your joints as the purpose is to work out adhesions in muscles and fascia. As you become more comfortable with SMR you can begin to use smaller tools which will apply more pressure. You can foam roll before your workout to reduce tension, tightness and discomfort before strengthening said muscles.

Ask a personal trainer at Club16 to show you a few beneficial foam-rolling techniques specifically for you and your workouts!

Club16 Downtown Vancouver Bike Shop Opening This Month!

On April 15th, our Downtown Vancouver Bike Shop will be opening! Enjoy a bike ride along the sea wall, stop to see some beautiful views, grab a bite and spend some time outdoors as Vancouver gets warmer! 

vancouver bike rentals stanley park sea wall

Vegan Sweet Potato Muffins


  • 2 cups gluten free oat flour (gluten free oats ground into a flour)
  •  1/2 cup granulated sweetener of choice
  • 1 Tbsp baking powder
  • 1 tsp cinnamon
  • Pinch sea salt
  • 1 cup mashed sweet potato
  • 2 T shredded carrots (optional)
  • 1 cup dairy free milk
  • 1 flax egg (can sub for 1 large egg if not vegan)
  • 1 tsp vanilla extract
  • 6 T smooth cashew butter (can sub for any smooth nut or seed butter of choice


  1. Preheat the oven to 350 degrees and line 10-12 muffin tins with patty pans and set aside.
  2. In a high-speed blender, combine all your ingredients and blend until a fine batter is formed. If your nut butter is not smooth enough, you may want to melt it slightly beforehand.
  3. Divide the batter amongst the muffin tin and bake as follows- For the grain free option, you’d need 20-25 minutes (depending on your oven brand). For the oat based version, you’ll be looking at 25-30 minutes. Ensure you check by inserting a skewer and once clean, they are done.
  4. Remove from oven and allow to cool in muffin tin for 10 minutes, before transferring to a wire rack to cool completely. Once cooled, top with frosting of choice.