Body & Soul December 2013 Newsletter

thank YOU for a great year

From all of us at Body & Soul Health and Fitness, we want to thank you for a wonderful year. 2013 has been full of hard work, sweat, love and laughter for the Body & Soul team. This year we have met many wonderful new people, continue to see friendly faces and have said goodbye to a few very dear friends.

At Body & Soul, we strive to provide our clients with the highest quality experience possible in the health and fitness industry and we hope to continue to meet and exceed such expectations with each of you. Many of you have provided feedback over the year and we thank you for every kind word and every honest suggestion. We would not be where we are today if it weren’t for you. We look forward to the surprises and challenges that 2014 brings; one more year and we will be celebrating 20 years in business!

May you end 2013 with joyous memories and start the New Year with peace in your heart. From all of us at Body & Soul, we want to wish you a Happy New Year - Bonne Année (French) - Prosit Neujahr (German) - Sale No Mobarak (Farsi) - Feliz Año Nuevo (Spanish) - Chúc Mừng Nǎm Mới (Vietnamese)!

holiday special - save $50

Just in time for the holidays! Until December 21st, purchase five personal training sessions for $350+tax. Limit of one special per person (additional specials may be purchased for friends and family).

fitness tip: get the most out of your workout

Have you ever heard of ‘the dog taking you for a walk’ rather than you taking the dog for a walk?  You can sometimes apply this analogy to the elliptical and stationary bike (and cardiovascular training in general). The momentum created by these machine’s circular pattern can often lead to a surprisingly inefficient workout by the user unless the resistance, cadence, pace or incline is/are continually increased (or intervals are used) as the body warms up. By using focus, effort and/or heart rate monitoring you can prevent the machines from walking you into an inefficient workout!

Dr. Aaron Case is a Chiropractor & ART Therapist at Body & Soul

nutrition tip: focus on managing your weight, not losing it

Certain times of the year make sense for weight loss goals; the holiday season is NOT one of them, particularly for those who attend several 'holiday events' over the break. Instead, here are some tips to help you maintain your weight and stay conscious of your eating habits: 1) Do a walkthrough. Check out the food before sitting down to eat and plan your plate. 2) Wear fitted clothing. It may seem silly but wearing fitted clothing will help you be aware of your body and may prevent you from overindulging as you remind yourself of the fit. 3) Don't skip meals. Starving yourself during the day in anticipation of dinner is counter-productive. If you don't want to overindulge during dinner, be sure your stomach isn't running on empty. Be aware of the choices you make but don't be afraid to treat yourself.

club news

Congratulations Caitlin!: Did you know Front Desk Supervisor Caitlin Taylor joined Body & Soul with a personal training certification? Caitlin will soon be working towards a degree in kinesiology at Capilano University and will officially join our Personal Training Team this January! Glad you are pursuing your dreams of personal training with us-good luck!

Continuous Learning: Our trainers are constantly seeking new opportunities to enhance their skills in the dynamic fitness industry. Personal Trainer Isabel Verse is now FMS Certified! The Functional Movement Screen (FMS) is an innovative system used to evaluate movement pattern quality for clients.

Holiday Charity: Every year at this time Body & Soul collects donations for a specific charity or cause. This year Body & Soul will be collecting items for the BC SPCA (Vancouver branch) and Vancouver’s Rape Relief & Women’s Shelter.

Holiday Closure: Body & Soul will be closed from Sunday December 22nd to Sunday January 5th. The studio will reopen Monday January 6th at 6am. We wish you a happy holiday break and a wonderful and safe start to the New Year!

Dr. Aaron Case

Chiropractor & ART Therapist

Dr. Aaron Case's past experience includes 16 years of education in Biochemistry, Exercise Physiology, Active Release Techniques® (ART) and personal training as a Certified Strength and Conditioning Specialist (CSCS). After 6 years at UBC, Dr. Case spent 4 years at the Canadian Memorial Chiropractic College (CMCC) in Toronto, graduating with Cum Laude and Clinic Honors.

Dr. Aaron Case is an avid runner and 2:42 marathoner (3x) in both the Vancouver and Victoria marathons.  As an Active Release Provider and Graston Chiropractor, he focuses heavily on soft-tissue treatments, gait analysis and rehab to promote active recovery in his patients.



trainer's corner

Q: What is core training and why is it important?

A: As the core has a weight-bearing function for your lower back, when the core is weak, you are more likely to experience back pain and back problems. Training your core improves your core stabilizers which act to support muscle action by providing a rigid base of support for movement. With a strong core, your back is better able to manage long days spent sitting (at your desk, in your car or on a plane).

Core stability is provided by muscles in the torso that connect the spine, rib cage and pelvis. When standing, the pelvis and lumbar spine are oriented for maximal stability. The goal of training your core is to maintain this ‘neutral spine’ orientation throughout dynamic movement. Stabilizing exercises are ones that groove motor patterns and ensure a stable spine during activity.

To improve your core, focus on progressive exercise that emphasizes muscle contraction with the spine in a neutral position. The spine’s posture determines the interplay between ligament and muscle forces.

Armin Ghayyur is a Personal Trainer at Body & Soul



Win 3 Personal Training sessions ($240 value)! To enter, forward this newsletter to a friend using the link at the top of the newsletter email by December 13th.