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Hear what our clients have to say!

Starting your health and fitness journey can be a challenge – now throw in a global pandemic…

There are so many questions that go into choosing a personal training studio (and trainer) that is right for you. Add on questions regarding COVID-19 safety measures and policies and you may feel lost and smothered by the unknown. Rest assured! Since we re-opened our studio in June 2020 – after choosing to close our studio for three months – we have been completely transparent with our policies and continue to enhance our measures based on public health orders and client feedback. Don’t take us at our word – hear what our clients have to say about how we have addressed safety in the studio since re-opening:

“I missed my training sessions when Body and Soul had to close for the early months of the COVID-19 pandemic. Throughout the pandemic, I have been very cautious and I have avoided any situations that might make me vulnerable to contracting the virus. I was very pleased when Body & Soul reopened with excellent procedures in place to ensure that the studio is safe for all staff and clients. I am comfortable using the fitness equipment because the staff spray it and wipe it down immediately after it is used. The locker rooms are very clean and the lockers and the locks are also wiped down after they have been used.” – Jill Callan

“Other than all of us wearing masks all the time (well not in the shower but definitely in the locker room) and sanitizing upon entry and whenever we feel we need to, B&S’s COVID protocols are simple but solid. I usually warm up on a stationary bike near the entry—when my trainer comes for me, staff immediately wipe down the bike for the next user. There used to be up to eight clients training at a time—now there are never more than four, each sharing a quarter of the studio with their trainer. Each trainer seems to be taking extra time to organize each client’s equipment, so trainer crossover between quadrants is minimal and always careful.” – Brian P.

“I have been training with Body & Soul for many years. The staff and equipment have always been excellent. All areas of the facility have always been very clean at all times. Now with COVID, protocols have been enacted to ensure that all surfaces and equipment are regularly sanitized, from the doors and lockers, to all gym equipment. Masks are worn by everyone at all times. I am very cautious regarding the virus, but I feel comfortable and safe at Body & Soul.” – Lori P.

“I have been training on a weekly basis at Body and Soul for over a decade and was relieved and excited when Angela and her professional staff were able to reopen after the initial Covid19 shutdown. The rigorous protocols of constant cleaning, installation of clear plexiglass barriers, spatial separation of equipment, upgraded ventilation and constant mask wearing of clients and staff has become commonplace. Towels are continually replaced, floors mopped, mirrors polished, equipment wiped and spatial separation between everyone is achieved by collective awareness and thoughtful zoning of activities in the floor area. Exercise programmes have been re-designed to optimize equipment usage within physical pods that are scaled to the number of clients in the space that cannot exceed four. There is even a heated space in the covered parking garage with an open sided tent ceiling and clean floor covering for clients wanting more ventilation and the “outdoor experience”.” – Ian R.

“The safety measures you have implemented are so clever.  From the hands-free door openers to the janitor on staff disinfecting the change rooms and lockers, the instant disinfecting of warm-up equipment like treadmills and ellipticals to the automatic dishwasher cleaning our water bottles, you have thought of everything.” – Loree G.

“My heartfelt thanks to you all for continuing to provide a small oasis of sanity during our pandemic times. I have been attending sessions throughout the pandemic period and really appreciate all the safety measures that you have in place over and above the hand sanitizer station and hands-free door openers. All sorts of additional safety measures from all the immediate cleaning after I’ve used equipment to the new procedures for washing the water bottles really lower any residual risk of COVID spread in your premises. I realize that all this is quite a bit of extra work for the staff, but I assure you it is appreciated! I’ve also been very impressed by the other clients who follow all these procedures carefully both on the floor and in the locker rooms. I am in my mid-60s so not in a COVID low risk group, but I feel very comfortable training at Body and Soul and will continue to do so. Of course, like all your clients, I really look forward to the days when we can train again without masks!” – Dana D.

Thank you to our amazing clients for sticking by us!

Overcoming a plateau

Exercise plateaus are based on the physiological principle that the body is lazy, or just misunderstood. Or better yet, efficient. Essentially, if you do not change your exercise patterns (adding new exercises, more intensity, etc.), your body will find an easier way to do them – your body will adapt. For example, if you walk or run a 3 km route 3x/week over and over again, the body will figure out a way to cheat. However, in this case, cheating is fair because this newly acquired efficiency allows the body to progress to the next level.

Overcome plateaus by introducing variety. One way to incorporate variety is to balance aerobic with anaerobic exercise. Aerobic training (easy to moderate intensity cardiovascular exercise) develops fat burning for quicker recovery from anaerobic exercise (intervals, strength training). Usually people prefer aerobic OR anaerobic training but limit their results by not doing both.

If you start an exercise session with a lot of strength and/or speed but fade quickly, you may need more aerobic exercise (ex. 20-60 minutes of running, cycling, rowing, etc.). However, if you start an exercise session slowly but improve with time, you may be anaerobically challenged. In this case, you may need to work on more interval sessions (1-3 minutes of higher intensity/speed with active recovery) and/or do more strength training.

Ask us about Virtual Consultations & Training!

Did you know? We offer virtual consultations! Virtual consultations are perfect for those looking to begin virtual or outdoor training! Meet one of our personal trainers via Zoom and discuss your health and fitness goals, needs, and questions! Call us for more information!

Studio Closure: Family Day

Couple walking along beach with dog

Body & Soul will be closed on Monday February 15th for Family Day. The studio will re-open on Tuesday February 16th at 6am. We hope that you have a safe and lovely long weekend!

Resistance Training

Resistance training is an important component in virtually every workout program and yet some people still tend to opt-out of it. You may not realize it but incorporating resistance training into your program can help you achieve a wide variety of fitness goals, not just strength-related goals. Did you know that resistance training can assist you in your weight loss goals? Some might find this contradictory given that resistance training looks to strengthen (add) muscle and may even require an increase in protein consumption; however, the addition of muscle mass built up through resistance training will actually act to burn body fat through an increase in resting caloric expenditure.

Are you looking to increase the weight you lift in your resistance training program? One way to see if you are ready is by performing a couple of extra repetitions than you normally do, using the weight you normally use, for a few of your workout sessions. If you find that you are able to do this with ease, then it may be a good time to consider increasing the weight.

Do you feel as though your resistance training has reached a plateau? You may want to consider slowing down the eccentric phase of muscle contraction, when the muscle is lengthening under tension as opposed to shortening. For instance, after lifting a weight (i.e. performing a bicep curl), lower the load through the entire range of motion to a count of 4-5 seconds. This method will cause the muscle to sustain greater levels of cellular damage and result in further cellular repair, which in turn results in increased strength and muscle mass.

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