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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!

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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.

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Fitness Tip – single-leg glute bridges

This exercise is designed to isolate the glutes; however, it also activates the quads, hamstrings and hip flexors.
All you need for this exercise is a mat and – to progress/increase intensity – a weight (i.e. dumbbell, sandbag or weighted bar). Anthony loves finishing off a leg session with single-leg glute bridges to help isolate the glutes!

Check out our Instagram videos for this fitness tip!

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Question: How can I avoid reaching a plateau without drastically changing my workout program?

Answer: One great way to avoid a plateau is to simply increase your current exercises’ difficulty. This allows you to keep the same general program but has you modifying the exercises themselves. One option to increase difficulty is to reduce the weight being used while increasing the reps being performed (or vice versa).

Another option is to consider incorporating stability-challenging equipment, such as stability balls or suspension cables. The plank, as an example, can be performed using either piece of equipment and will force your body – particularly your core – to work much harder given the ‘instability’ of the equipment being used. In order to use new pieces of equipment properly and safely, it is important that you know how to properly activate your core so be sure to speak with your trainer before incorporating stability-challenging equipment into your workout!