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“The future depends on what you do today” – Gandhi


When it comes to starting something new, we have all told ourselves at some point that today isn’t a good day to start, tomorrow will be better. In most cases, we don’t hold ourselves to such a promise. Tomorrow comes but no changes are made. The next day comes but still no changes are made. Why is it that we insist today is is a bad time to start? Are we too busy or too tired? Is the weather dampening our spirit?

Perhaps the answer is simply that we complicate what the idea of “starting” means. Consider this, to lose weight your first step doesn’t need to be starting a diet. In fact, without fully understanding your eating habits and identifying your stress-eating triggers, you won’t likely have enough information to develop a diet you are able to commit to long-term. That is why it is important to start small – understand your goal by breaking it down into a SMART (specific, measurable, attainable, realistic and timely) goal and see how you can slowly adopt changes without completely disrupting your everyday life. If you adopt a radical change and try to make it a routine then the unfamiliarity of it (and perhaps chore-like feel) will hinder your ability to truly commit to it.

What you do today will affect where you are tomorrow, a month from now and even a year from now. Start your journey today – www.bodysoul.ca.

Fitness Files – November Issue

fitness files

The November issue of our monthly e-newsletter – The Fitness Files – came out this week! This issue covers the following:

  • training FAQs (frequently asked questions)
  • fitness tip: resting between sets
  • nutrition tip: cold season – fighting back
  • club news: studio closure, new staff members, refer & receive and waitlist
  • staff spotlight: Nicole Britton (front desk supervisor)
  • Q&A: how often should I be working out with my trainer?

Check it out at www.bodysoul.ca/newsletter/2016November/

Improve your push-ups!


Push-ups are one of the best upper body movements you can do. They build strength and muscle and you don’t need any equipment to do them — though you can incorporate equipment to help vary the intensity. 

Here are four tips that will make your push-ups more effective and get you results faster!

  1. Brace your core! Flexing your abs – or bracing your core – will stop you from rounding your back during a push-up. Not only does this lower your risk of injury but it also helps prevent a sore lower back. Bracing your core will also help make the push-up a full body exercise — which it’s supposed to be!
  2. Squeeze your glutes! Squeezing your glutes also protects your lower back and keeps your spine neutral, enforcing the proper push-up form that we want to see!
  3. Elbows in! Don’t let your elbows flare out to your sides. Instead keep them tight in, close to your body. This protects your shoulders from injury and soreness and also forces you to use your triceps!
  4. Push the ground away from you! Instead of pushing yourself up off the ground, think about pushing the ground away from you. This creates a tighter, more braced, full body push-up, using more muscles.

This tip was brought to you by Body & Soul Personal Trainer Karrar Khaku. Learn more about Karrar at https://www.bodysoul.ca/staff/trainers.html#Karrar.

Why should I consider training with a personal trainer?


The benefits of working with a personal trainer typically outweigh the benefits of going at it alone. For some people, the perceived benefits of exercising on their own can actually present obstacles in achieving their health and fitness goals.

For instance, consider the following:

  • I can customize my own program. While the freedom of planning your own program can be satisfying, it can also result in complacency (doing the same thing over and over) which can lead to a plateau and prevent you from achieving your goals. Part of your trainer’s job is to plan a new workout for each of your sessions. Some exercises may not be ones you would do on your own – perhaps because you don’t particularly like them – but there is no doubt that they will help you achieve your specific goals and avoid hitting any plateaus.
  • I can workout when I want. While there are some great advantages to being able to exercise whenever you want, many people do succumb to distractions or delay their training when they are not committed to a set appointment with their trainer.
  • No one will see me fail. When left to plan and complete things on your own, only you are accountable for your successes and failures which may be comforting when you decide to give up and walk away. Many of our trainers consider themselves to be more than just your fitness trainer – they pride themselves on being your coach, your teacher and ultimately your friend. Your journey (successes and failures) is their journey too. A good trainer will adopt your goals as their own. You can try to quit but they won’t make it easy for you.

Certainly there are many people who find success training on their own but there are also many people who benefit enormously from training with a personal trainer. Having a personal trainer plan your program and stand by you through thick and thin might just be what you need to achieve your health and fitness goals!