Body & Soul Spring 2012 Newsletter

spring has sprung

It's about time! Hibernation is over and Spring has finally arrived. The days are longer and warmer and your winter jacket has made its way to the back of your closet. The first flowers and singing birds raise your spirits. Your soul might be ready, but is your body ready for Spring? Maybe it's time to step up your fitness regimen, think about getting rid of those extra pounds that have accumulated over the long and dark days of winter and/or reassess your fitness goals.

Spring certainly is the season of change and here at Body & Soul we are ready to help you to achieve your fitness and wellness goals. Let us assist you in assessing or reassessing your health and fitness status and setting new goals. Let's have a look to see where you're at and how we can best guide you to a fitter and healthier you.

One great way of getting you there could be Small Group Personal Training, our newest service here at Body & Soul. Participate in an effective and dynamic workout with a small group of up to four people. Why not bring in a few friends to join you in your workout? You'll enjoy the time together, challenge one another to work a little harder and make your workout a little more fun.

Because that's what Spring is all about – getting out, getting active, having fun and enjoying life!

Juergen Reinhardt is a Personal Trainer at Body & Soul


spring tune-up package

Thinking about Personal Training but haven't made the commitment yet? Now is the time with our Spring Tune-up package, which is available to new clients until Saturday March 31, 2012. For $399+hst, this package is a great deal at 23% off our regular price. Package includes:

1 Health Assessment • 5 Personal Training Sessions • 1 Program To Go

Members: Don't forget about our referral program. Refer a friend, family member or co-worker to Body & Soul and receive one free personal training session when they purchase the Spring Tune-up package or a minimum of 5 personal training sessions.


fitness tip: the 10 percent guideline

It's important to progress in your fitness at the right pace to avoid injury and meet your goals. Many fitness experts suggest following the 10 percent guideline – which recommends increasing your activity by no more than 10 percent per week. This includes intensity and the amount of time you exercise. For example, if you are doing 10 sit ups the first week, then increase it to 11 sit ups the second week. Following this simple rule will dramatically decrease any chance of injury and successfully move you towards your goals.

Laina Barber is a Personal Trainer at Body & Soul


nutrition tip: spring tune-up your meals

Gently cleanse your body this spring by eating more dark green leafy vegetables. Spring is the best time to cleanse the liver and this can easily be done by increasing your intake of kale, Swiss chard, collard greens, mustard greens, dandelion greens, spinach, watercress, arugula, Asian greens, and dark green lettuces. These vegetables are packed with nutrition that will help increase your energy and will help you with your weight management goals. Aim to eat one of these vegetables every day.


club news

Small Group Personal Training: New at Body & Soul! Small Group Personal Training provides many of the benefits of one-on-one training at reduced rates. Click here for more info or call us at 604-224-2639 to learn more about small group training or our small group classes, including bootcamp and stretch.

Open Sundays: We are now open 7 days a week! Jumpstart your week with Sunday training! Sunday training sessions are available from 7am to 3pm.

New Staff Members: We are expanding! Body & Soul is pleased to welcome new Personal Trainers Steffi Rogge, Laina Barber, Huan Pham, Hilda Fu and Ara Van Der Mark. Each has brought a new element of experience and focus to our team; click each trainer's name to find out more. Body & Soul is also pleased to welcome new Front Desk Supervisor Katherine Waud.

Alma Village Art Walk: Body & Soul is pleased to be part of Alma Village. Join us on April 13th & 14th from 11 am to 6 pm for Alma Village's first Art Walk. Body & Soul will be showcasing two local artists in studio: photographer Yolande Morin and jewellery designer Rob Van Yperen.

New Studio Look: Have you driven by the studio lately? We have new decorative blinds as well as Personal Training graphics on our doors. Do you recognize the clients and trainers on each door?

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Laina Barber

Personal Trainer

Body & Soul is pleased to welcome Laina Barber to its outstanding team of Personal Trainers. Laina has her BCRPA personal training certification and has been personal training since 2010. Growing up, Laina was very athletic, playing in a wide range of sports from synchronized swimming, gymnastics and karate to soccer, track & field and dance and more.

Laina has a strong passion for fitness and believes that exercise should be positively challenging yet fun but most importantly – rewarding! Read more...


trainer's corner

Q: How do I get the most out of every set?

A: Often when we are performing a difficult or challenging exercise, we are more focused on how "hard" or "tiring" an exercise is rather than focusing on our ability to complete it, and complete it well. Going into an exercise with a strong mental focus is key to getting the most out of each exercise. Completing each rep with as much power and drive as possible will not only result in a solid set but it will also be over faster! As Henry Ford put it: "Whether you think you can, or think you can't – you're right".

Laina Barber is a Personal Trainer at Body & Soul



Win a $100 Body & Soul gift certificate that can be used for personal training, massage, nutrition or group classes (chiropractic excluded). To enter, forward this newsletter to a friend using the link at top of the newsletter email by March 31. One contest entry is received for each friend you forward the newsletter to. Good luck! Winner will be announced in the next issue.