Body & Soul Winter 2012 Newsletter

how to be SMARTER in 2013

A new year is just around the corner and with it comes an opportunity for new starts, new resolutions, and new goals. December is a great time to start thinking about your goals and resolutions for 2013. Take time now to reflect on what you accomplished in 2012 and what you'd like to accomplish in 2013. When January 1st rolls around you'll be excited and ready to start working towards your new goals right away!

Experts advise choosing 1-3 meaningful goals rather than a long list of many. Goals are more likely to be attained if you make them SMARTER:

  • Specific: the goal should be clear and unambiguous. Instead of "run more", your goal could be "run 5 km". Instead of "be stronger", your goal could be "do 40 push-ups".
  • Measurable: how close are you to your goal? When can you say it's been achieved? Goals need to be measurable to keep you motivated and on track.
  • Attainable: if a goal is not attainable, it's a pipe dream not a goal! Don't set yourself up for disappointment – choose a goal that is challenging but not impossible.
  • Relevant: YOUR goals should be relevant to YOU. If you're not interested in your goals you won't be motivated to reach them. Set your goals based on what you want to achieve, not what you think others expect of you.
  • Timely: setting a timeframe in which you want to achieve your goal will help hold you accountable to your goal and keep you motivated to work toward it as you near the deadline.
  • Evaluation and reflection: when you've reached your goal, evaluate and reflect on your success. How does is make you feel? Are you satisfied with your accomplishment? What comes next?

We encourage everyone to include at least one fitness goal in their 2013 resolutions. Need help setting your fitness goals? Speak to your personal trainer who is always ready and willing to discuss your goals and how he or she can help you achieve them.


special holiday package

Just in time for the holidays, Body & Soul is offering a special 5 session personal training package for $350+tax. Give your loved ones the gift of health! The special is available for purchase until Dec. 21; sessions will expire Feb 28, 2013. Gift certificates for all of our services including massage, nutrition counselling, partner training and small group training, are also available.


fitness tip: don't be afraid to sweat

High intensity interval training, or HIIT, has been proven to be one of the most effective ways to lose weight and improve cardiovascular conditioning. Not only does it help stimulate your metabolism but you also burn many more calories than in a lower intensity but longer cardio workout. It involves short bursts of intense exercise followed by a recovery phase – like a short run followed by a walk. You can modify intervals for any activity level and on any cardio machine. Don't be afraid to push yourself to get the results you want!

Avery Garrett is a Personal Trainer at Body & Soul


nutrition tip: fibre power for the holidays

Nanaimo bars, gingerbread and shortbread? Oh my! This holiday season try this fabulous and delicious holiday biscotti recipe from the Dieticians of Canada. Packed with fibre from bran, oats, nuts and dried fruit, these cookies are delicious and nutritious – certified as delicious by one of our staff members and certified nutritious by the Dieticians of Canada. Enjoy!

Fibre Power Biscotti Recipe – click here!


club news

New Staff Members: Body & Soul is pleased to welcome new Front Desk Supervisor Caitlin Taylor and welcome new chiropractor Dr. Mason Shore to our chiropractic clinic.

Holiday Closure: Please note Body & Soul will be closed Dec 22 to Jan 1 inclusively. We will be back Jan 2. Have a happy holiday everyone!

Christmas Family: Keep your eye out this holiday season for our sponsored Christmas family. Donate food, clothes, necessities or even cash to a local family in need.

Healthy Holidays Online Workout: Keep active during our holiday closure with our 10 day healthy holiday workout developed by senior trainer Isabel Verse.

Coffee & Snacks: Many clients enjoyed the coffee and snacks at our Client Appreciation event so we've decided to keep them around! Stop by for a cup of tea, coffee or milk chocolate and a delicious post-workout snack.

Help Us Help You: Are you enjoying your experience at Body & Soul? Is there anything we can do to improve your experience? Stop by or send an email, and let us know!

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Avery Garrett

Personal Trainer

Avery is a ACSM Certified Personal Trainer and just 3 credits away from her degree in Human Kinetics. She comes to us with a strong sports background, having been a competitive gymnast and then a gymnastics coach for 14 years. In addition to gymnastics Avery is also active in jujutsu, beach volleyball, surfing and biking.

Avery teaches functional fitness and often uses exercises that use one's own body weight, as well as exercises that use equipment. She challenges people to push themselves to reach their goals and enjoys working with everyone who has a desire to be active.


trainer's corner

Q: How important is a post-workout snack?

A: If you are training with greater intensity and frequency (3 or more times a week), to build muscle, or for an athletic goal, your training and results will improve with more precise post-exercise nutrition. For ideal post-exercise nutrition, consume a snack or meal that has a 4:1 ratio of carbohydrate to protein within 20 minutes of finishing your workout. Smoothies are a great option and can be brought to the gym with you. Read more...



Win a 65 minute Registered Massage Therapy session ($98 value)! To enter, forward this newsletter to a friend using the link at top of the newsletter email by Jan 3. One contest entry is received for each email you forward to.

Congratulations to last issue's contest winner Karen Glesby who won 4 weeks of small group personal training.