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Saturdays are Back!

The studio will be open again on Saturdays starting this Saturday – September 12th.

We are excited to formally welcome and introduce our Saturday Personal Trainers Laura “LC” and Narges!

Laura “LC” Claridad

  • has a diploma in Sports Science from Douglas College
  • has a degree in Kinesiology from UBC
  • has an Athletic Therapy certificate from Mount Royal University
  • is an ACE certified Personal Trainer with a functional and orthopaedic exercise specialist certification

Narges Nejadsattari

  • is an ACE certified personal trainer
  • previously completed personal training courses in Tehran and Dubai
  • specializes in TRX training
  • has a black belt in kickboxing

To book sessions, call us at 604-224-2639!

Fitness Tip – hard”core” exercises


If you have a weak core then you are more susceptible to poor posture, lower back pain and muscle-related strains and injuries. When you think about ‘core’ exercises, exercises like crunches and sit-ups might come to mind but in fact any exercise that involves your lumbo-pelvic region, hips, abdomen and lower back is one that works your core. Some great core exercises you can do are variations of the plank, dead bugs or variations of the Palloff press.

Increase the difficulty of the standard dead bug exercise by introducing a swiss ball!

Lie back on the floor with arms extended, the knees and hips bent at a 90-degree angles, and the feet raised off the floor
Place a swiss ball between the hands and knees
Keeping the back pressed into the floor, raise one arm above the head until it is in line with the torso – simultaneously, extend the knee and hip of the opposite side leg until it is in line with the torso and hovers just off the floor (or as low as you feel comfortable) – apply pressure with the hand resting on the swiss ball, against the raised knee
Return the arm and leg to their original positions
Repeat the movement with the same arm and leg and continue for desired reps
Alternate sides and continue with movement for desired reps

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Food Intolerances

Intolerances to food can happen when we can’t properly digest particular foods. Symptoms can be obvious (upset stomach, bloating etc.) after eating the particular food; however, symptoms that don’t affect the GI tract may include headaches, hives, stuffy nose, etc. A great way to find out which foods are causing intolerances for you would be to keep a food journal and record the foods you eat.

When you think you know the culprit, try cutting that food out of your diet and see if this fixes the issue. It may be that you need to supplement with a different kind of food with similar nutrients and benefits.

Step, step, step it up!

Fun Fact Friday: Head Trainer Michelle has been incorporating ‘step classes’ into her training sessions upon request! It was so much fun, another personal trainer jumped in to join!

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Fitness Tip – Lunges

Lunges are a fantastic exercise for your whole lower body, not to mention balance and coordination.

When performing lunges, make sure to keep both toes facing forward throughout the movement and maintain a wide stance before stepping back. Stay on your tip-toe on your back foot (bearing minimal weight).

As you lower your back knee – approximately 2” off the ground – it’s important to bend your knees simultaneously to prevent your front knee tracking forwards over your shoe laces. Your shoulders should remain over your hips the whole time and remember to drive up through the front leg, primarily using the heel.

If you have any knee issues or you experience any knee pain during the movement, lunges may not be suitable for you at this moment; however, you can set a goal to build up to them. Talk to your trainer for more information.

Check out our Instagram video for this fitness tip!

#bodyandsoulvancouver #vancity #fitness #gym #workout #fit #squats #quads #fitnessmotivation #motivation #training #health #lifestyle #fitfam #healthy #healthylifestyle #gymlife #personaltrainer #exercise #follow #instagram #muscle #weightloss #gymmotivation #life #instafit #gains #workit #lunges

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