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Fitness Tip – Back Extensions

Back extensions are a great way to strengthen your posterior chain and really focus on your lower back. Additionally, it works the glutes while working in some shoulders and hips.

In the video, Anthony demonstrates back extensions using a mat and a set of dumbbells. This exercise can also just be done with just the upper body extension if you find extending the legs up too difficult. This exercise can be modified to increase intensity; please speak with your trainer for more information.

To perform this exercise, lay face down (stomach on the mat) with your arms and legs in a star shape. Fully extend your spine (raising your arms and legs) and slowly release back down.

Tip: when training, it’s not uncommon for people to focus more on their core as opposed to their posterior chain, so take your time and focus on the movement! Also, please forgo the dumbbells if you find it too difficult to complete the exercise properly.

Check out our Instagram videos for this fitness tip!

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Assistant Head Trainer!

We are excited to announce that Body & Soul Personal Trainer Scott – the band man – Hallam has been promoted to Assistant Head Trainer!

Learn more about Scott and our amazing Personal Trainers here.

Fitness Tip – Chest + ab workout using cable machine

If you’re tired of the standard plank and dead bug exercises, you’ll love this ab exercise! The movement is quite simple; using a rope on one side of the cable machine – with your arms fully extended – pull the rope down straight across your chest diagonally down to your hip area.

Remember to perform this exercise slowly and with complete control of the movement to ensure you get the full benefits of the exercise.

Tip: if you really want to engage the core, do this exercise on both sides – back to back!

Check out our Instagram videos for this fitness tip!

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Fitness “Hacks”

You have likely heard of “life hacks” – tricks/tips that help increase efficiency or improve some aspect of your life and/or routine.Often such hacks apply to cleaning and organizing; however, we have found some “hacks” you can apply to your training!

  • Try counting down: some people find that they can trick their brain into thinking an exercise takes less time than it actually does by counting down (i.e. 10, 9, 8, etc.) – for reps or timed circuits. Give it a try and let us know!
  • Select fast-paced music: often, without thinking, many people tend to try and match the tempo of the music. Fast-paced music will help you run, row or cycle harder and faster than a slower song would, which is great for people on a tight schedule or who just want to work hard.
  • Sneak in the veggies and fruit: while many people don’t eat enough fruits and veggies, most people love smoothies! Consider sneaking some extra veggies and fruits to ensure you hit the daily minimum requirements! It’s all about experimentation – try some of these great recipes from prevention.com.

It’s important to remember that when it comes to achieving lifelong health and fitness, there are no shortcuts you can take since making drastic changes to your physical routine or diet plan are unlikely to be maintained over a long period of time; however, there are ways you can take control to improve your health and fitness!

Monday Madness

If you enjoy the way your body feels during and after a boxing session or during a high intensity interval training session, why not consider incorporating these into every one of your sessions? It’s important that you communicate to your trainer what exercises you enjoy and which ones you dislike – otherwise, what’s the point? For instance, if you want to be pushed hard but can’t stand doing exercises like box jumps or burpees (we don’t blame you!), talk to your trainer.

Your personal trainer will always encourage you to step outside of your comfort zone but will never make you do something you are uncomfortable (or dislike) doing.

Check out our Instagram for some great fitness tips!

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