In this issue

Interval Training – Efficient and Effective Cardio: Spending a lot of time at the gym but not seeing a lot of results? The solution may be an interval training program. Body & Soul Personal Trainer Doug Wilson describes this training method and its numerous benefits.
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The Importance of Setting Personal Fitness Goals: Setting goals for your fitness is just as important as setting goals in other parts of your life. Community walks and runs can provide great fitness goals to work towards. Body & Soul Marketing Manager Stephanie Bendickson talks about some of the great walks and runs Body & Soul takes part in every year.
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In every issue

Fitness Tip: Top-up Your Fitness Routine with a Home Workout
by Personal Trainer Adam Dowds
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Nutrition Tip: Best Post-Workout Snacks
by Nutritionist Brittany Eidsness
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Club News: Olympic Patience, Welcome New Team Members, Sun Run, Endurance Run, Congratulations
by Co-owner Marla Brillinger
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Trainer’s Corner: What are the benefits of using a Heart Rate monitor?
by Co-owner and Personal Trainer Marla Brillinger
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Interval Training – Efficient and Effective Cardio

It’s been several months since the Christmas holidays and several months since New Year’s resolutions were made. It’s typically at this time of year that people start to give up on their fitness resolutions. There are numerous reasons why this happens, but for many people, one of those reasons is the discouragement they feel after putting in countless hours on the treadmill and seeing very little results. If this sounds like you, don’t despair – there is a solution. That solution is interval training.

Interval training is a training method that involves high intensity work alternated with periods of low intensity activity or rest, with the result being a boost in metabolism. The high-low intervals are repeated throughout the training session. Sessions are typically 10 to 30 minutes and are typically practiced 2 to 3 times per week. This method has proven effectiveness in cardiovascular build-up and also helps improve aerobic capacity to exercise longer at varying intensities. And, most importantly for those still trying to lose the last few holiday pounds, this method of training has been shown to be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration.

Body & Soul personal trainers routinely incorporate interval training into their clients’ workouts. If your trainer feels interval training is appropriate for you, you can expect that your trainer will:

  • Assess your level of fitness
  • Determine an appropriate time ratio for high and low intervals
  • Alter ratio times to change workout intensities
  • Provide you with different methods and tools to monitor progression
  • Determine when it is safe to increase overall routine intensity level

While not easy, interval training is an efficient and effective way to improve cardiovascular fitness and lose weight. It stimulates the metabolism and can give your regular workout/routine a much-needed boost, which may be just the motivation you need to stick to your New Year’s resolutions.


The Importance of Setting Personal Fitness Goals

Setting personal goals plays a key part in achieving success in fitness as it does in many areas of life. In fitness, setting a specific goal allows you to focus on your training and drives your motivation to exercise. It’s a lot easier to make it to the finish line if you have a finish line in sight! Along the way you will continue to improve your fitness level and will reach new milestones that you may not have initially thought possible.

Community walks and runs can provide great fitness goals to work towards. Whether you are just starting out and aiming to walk a 5 km, are an amateur runner who aspires to run a 10 km, or are an elite athlete hoping to finish a marathon, there is an event for everyone. Many of these events are linked to great charities, so your participation not only benefits you – it is also benefits some great organizations.

Body & Soul participates in many community runs in Vancouver. Some of these include the Sun Run, CIBC Run for the Cure (Breast Cancer), Pacific Spirit Run (Dementia Research), Terry Fox Run (Cancer Research) and Chip’s Memorial Mile (Children’s Hospital). Look for sign-up sheets posted in the club as these events grow near. The next run Body & Soul will participate in is the Sun Run. We will be participating as part of long-time Body & Soul client Margaret Benson’s team which will raise funds for the Canadian Transplant Association. See the front desk for more information and to join our team.


Fitness Tip: Top-up Your Fitness Routine with a Home Workout

Still looking to lose a few extra pounds but don’t have time to see your trainer more often? Want to ramp up your fitness but don’t have time for another weekly trip to the Westside Gym? Doing a few extra exercises at home can be a great way to reach your fitness goals a bit faster. Home workouts can be fairly simple and can be done without any equipment. Here is a quick home workout routine that will get your body moving and your heart rate up.

  • Squats (20 reps)
  • Push ups (15 reps)
  • Alternating lunges (10 each side)
  • Push ups (10 reps)
  • 1 minute wall sit
  • Side plank (30 seconds each side)
  • Front plank (45 seconds)
  • 50 bicycle crunches

Go through the exercises above with no break between exercises. Rest two minutes. Repeat twice. In under a half hour you will have broken a sweat, burned some calories, and ramped up your fitness.


Nutrition Tip: Best Post-Workout Snacks

Feeling hungry after your workout but not sure what to reach for? A good post-workout snack will not only provide your body with proper nourishment after your workout, it will also help prepare it for your next training session. The best post-workout snacks include a combination of carbohydrates and proteins and are ideally consumed within one hour of finishing a workout. After your next workout, reach confidently for any of these great post-workout snacks:

  • Whole yogurt and blueberries
  • Sliced apple with almond butter or peanut butter*
  • Veggies and hummus

*natural nut butters are best – the processed varieties are usually filled with sugars and won’t produce the desired post-workout effect


Club News

Olympic Patience: A big thank you to all of our clients for their understanding and patience with our modified schedule during the Olympics. Also a big thank you to all of our staff members who volunteered their time and efforts to the Olympics.

Welcome New Team Members: Body & Soul is pleased to welcome new Front Desk Supervisor Yinny Chen. Body & Soul is also pleased to welcome Pilates Instructor Matt Gustavsson of MG Pilates. Matt has over 10 years experience as a certified mat and reformer Pilates instructor and also teaches and certifies new instructors.

Sun Run: Body & Soul will be supporting long-time client Margaret Benson and her Canadian Transplant Team by participating in the annual Sun Run in May. See the front desk to join our team.

Endurance Run: Co-owner Marla Brillinger participated in the first half marathon of the season – the Historic Half Marathon in Langley – in preparation for the upcoming triathlon season.

Congratulations: Congratulations to Front Desk Supervisor Natalia Sanyal and her husband Desmond who will be welcoming their first child in July.

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Profile: Adam Dowds

Adam Dowds
Personal Trainer

Adam Dowds was born and raised in North Vancouver and grew up participating in more sports than most kids dream of: initially soccer, baseball, snowboarding and golf, and later on football, rugby, wrestling and more soccer. After finishing high school, Adam worked as a snowboarding instructor.

Eventually Adam’s passion for sports led him to pursue his knowledge at a higher level. Adam moved to Winnipeg where he studied kinesiology at the University of Winnipeg. While studying in Winnipeg, Adam became interested in martial arts, including Muay Thai and Jiu Jitsu, and eventually competed professionally in mixed martial arts events.

Adam graduated with a B.A. in Kinesiology in April of 2009 and shortly after began working as a personal trainer at Body & Soul. Adam has a diverse range of training skills and works with a wide variety of clients of all ages and abilities.


Trainer’s Corner

What are the benefits of using a Heart Rate (HR) monitor?
- Nathan Alexandre, Vancouver

You don’t have to be an athlete to benefit from wearing a Heart Rate (HR) monitor. A HR monitor can be a useful tool in helping control weight, build endurance, and assist in finding the right pace and intensity to achieve your goals more efficiently. Body & Soul Trainers use this tool during the initial assessment as well as during subsequent sessions to keep their clients on track. An entry level model (with all basic functions) can be purchased for approximately $60.
- Marla Brillinger, Co-owner and Certified Personal Trainer

Have a question for our trainers? Email your question to
If your question appears in the Fitness File you’ll receive a gift certificate for a 60-minute massage at Body & Soul.


Contact Us

Body & Soul
3785 West 10th Avenue
Vancouver BC
604.224.2639 ext. 1