(604) 569-2888 contact@bodysoul.ca

Blog

Setting up your home gym

Are you looking to set up a cost-effective home gym?! Once you’ve identified a safe area that you can do most of your exercises in, it’s important to consider what sort of equipment you should have available.

  • An exercise mat: Floor mats are great for body weight exercises. Yoga mats in particular are a great addition to a home gym as they can easily be folded or rolled up for easy storage.
  • Resistance bands: Include a light, medium, and firm resistance band to the mix.
  • Swiss ball: Exercise balls are incredibly versatile and a great addition to your home gym if you have the space.
  • Pair of dumbbells: Add some dumbbells and you’re all set!

 

Fitness File – November

fitness files

The November issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:

  • november is osteoporosis month
  • fitness tip: stretch your glutes
  • nutrition tip: fibre facts
  • club news: new staff, studio closure, mask brackets, and trainer testimonials
  • staff spotlight: Adam Peng (Personal Trainer)
  • studio Q&A: Can a physiotherapist help me get ready for ski season?

Check it out here.

Drop it like a squat

Squats are a great leg exercise, but how do you properly perform a squat? We’re glad you asked! Standing upright with your feet shoulder-width apart and your torso upright, squat down, lowering your body towards the ground by pushing your hips back and bending your knees 90-degrees. To return to a standing position, push through the heels and extend the knees and hips. To increase difficulty, place a band around your legs, just above the knees or try adding some weights!

Like many exercises, the “squat” can be modified to suit any fitness level! If you’re getting tired of the basic squat, consider trying a single-leg squat, a sumo squat, a jump squat or squat jacks! Introducing squat variations into your workout program can help increase muscle adaptation and prevent overuse injuries. Please talk to your trainer to see what squat variations (if any) are a good fit for your workout program!

Quality > Quantity

Have you ever heard the term empty calories? You consume empty calories when you eat foods or drink beverages with little to no nutritional value. In most cases, these are highly processed foods that contain added fat and sugar. Examples of empty-calorie foods and beverages are pastries, cookies, soda and alcoholic beverages. While we all like to indulge in foods and/or beverages that fall under this category, excessive consumption of empty calories will likely lead to weight gain and other possible health problems. When filling your plate, try to ensure a well balanced meal with whole, non-processed foods.

Think quality over quantity!

How can physiotherapy help improve my posture?

Postural improvements are something most of us can benefit from. In our world of hand held devices, computers, prolonged sedentary work, long commutes, etc., we are spending more time than ever with less than optimal posture.

While posture is somewhat dynamic, depending on your activity, it is important to be able to develop postural awareness for your body. Physiotherapy can help by conducting a postural assessment, determining the structural influences affecting poor posture and implement strategies or treatment for creating positive changes in your posture. The education of environmental influences on postural alignment is key to creating improvements in posture.

Treatment techniques such as manual therapy, soft tissue release, massage and stretching are often used in conjunction to improve postural alignment. Improved postural alignment can reduce muscle and joint soreness, improve lung capacity, increase your range of motion, increase confidence and much more.

Michael Hales is a registered physiotherapist and owner of Halestorm Physiotherapy here at Body & Soul. To find out how physiotherapy can help you, visit www.halestorm.ca.

Archives