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Fit Tip: balance and fall prevention

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As a child, did you ever walk along the edge of a sidewalk, or have a single-leg balance competition with a friend? These are examples of balance training, and it’s never too early or too late to work on it. Often overlooked, balance is a vital part of one’s fitness training. Balance is involved in almost everything you do, whether it be body exercises, weight training, household chores, sports, etc. Rather than waiting until you notice your balance deteriorating, work on it today! Practice in different pairs of shoes, without shoes, or even try with your eyes closed!

Q&A: Can I exercise with Osteoporosis?


Osteoporosis is a metabolic bone disorder characterized by a decrease in bone mass and density. It is a disorder that typically affects older adults, with incidences increasing with age and is 2-3 times more prevalent in women than in men.

Can you exercise with osteoporosis? Short answer, yes. As we age, we begin losing bone density which eventually can lead to osteoporosis. This is why it is so important to continue to exercise and help maintain bone strength and density.

The best exercises to help maintain bone density and prevent osteoporosis are ones that are dynamic and weight bearing physical activities. Our body needs to move to exercise, this movement is created by our muscles, so when our muscles contract, they pull on our bones which allows us to move. This pulling on the bone, by our muscles, is what helps maintain bone health and density. Therefore, any strength training, or resistance training can help! Exercises such as walking, running, or plyometrics are great for bone health (depending on your fitness level). The pounding of our body weight against the ground promotes the increase in bone density.

Nutrition Tip: the holidays are done, get back on track

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It can be hard to leave yummy holiday meals behind, particularly if your fridge and freezer are stocked with leftovers. Holiday snacks and meals, while delicious and rich in flavour, should not influence too many future recipes as they will make it more difficult for you to get back on track. Now is a good time to get back to high quality nutritious meals and snacks. Some simple tips: 1) switch white rice with brown rice, 2) select fat-free or low-fat dairy products, 3) try lean meats and skinless poultry and 4) snack on fruits and vegetables.

January News

Welcome Back!: Happy New Year and welcome back! We hope you had a wonderful holiday break filled with laughter and good memories. We’re excited to be back in the studio and hope to see you soon!

New Cardio Package: For $25 a month you can now use Body & Soul’s cardio equipment whenever you want! Run on the treadmill, row on the rower or cycle on the bike. Conditions apply and tax will be added. Speak with our front desk if you have any questions.

Don’t Forget: As a Body & Soul client, you get several perks: 1) with an open package you can book a free reassessment, 2) receive a complimentary session when you refer friends and family to Body & Soul and 3) finish your sessions with a nice shower (complete with hair and body products) and brew a cup of coffee or tea before leaving for the day. Speak with our front desk staff for more information about these perks.

New Staff: With Caitlin starting as a personal trainer this month, we had to find someone to take over her morning shifts — introducing Front Desk Supervisor Rikka. Welcome to Body & Soul Rikka!