Body & Soul April 2014 Newsletter
exercise and body image
It has been nearly 10 years since Dove® released findings from the study The Real Truth About Beauty: A Global Report; results showed only 2% of women described themselves as beautiful. The debate surrounding media’s influence on men’s and women’s standards of beauty has been going on for many years and while many people continue to challenge beauty standards, it will likely be a topic of debate for many years to come. It is argued that the ‘ideal’ man must be big and muscular while women should be thin and shapely.
While some level of dissatisfaction with one’s body is considered normal, and to a degree, a positive notion — motivating individuals to eat healthy and exercise regularly — many of us continue to strive towards an unrealistic ‘ideal’ body image. The truth, in the end, is that our bodies are not completely malleable; genetics play a large part in our body’s ability to shrink and stretch. As a result, it is important that we seek a healthy perspective when it comes to our bodies because no body is the same.
When it comes to training, we encourage you to focus on the process and not the final product. Exercise should be an enjoyable means to an end — an activity that challenges you, provides you with energy and helps you feel good about your body. That being said, consider what it is you wish to accomplish during your training. Talk to your trainer and let them help you develop specific goals that are realistic, measureable and timely. Challenge society’s beauty standards and be the best that you can be.
fitness tip: injury prevention
Injuries are often an unavoidable part of life and can be a common occurrence in physical activity — whether it be from improper use of equipment or an accident. There are several ways to prevent injury: 1) Warm up for at least 10 minutes (the older and more athletic you are, the more time you should spend on warming up). 2) Wear shoes that are designed to provide special support and flexibility for physical activity. 3) Focus and pay attention to your body’s movements, particularly the form and technique in which you perform your exercises. Distractions can lead to uncontrolled and unplanned movements, which often lead to injury. Talk to your trainer about how you can prevent injuries when exercising outside of the studio.
Isabel Verse is a Personal Trainer at Body & Soul
nutrition tip: don't be afraid to dine out
To cook or not to cook — that is often the question. While cooking meals at home gives you more control over what you eat, there are many reasons to dine out — including saving time and trying new cuisine. There are many ways you can enjoy dining out without compromising your healthy-eating progress. 1) Review the restaurant’s menu and select healthy options prior to arriving at the restaurant (most have an online menu). 2) Choose baked or steamed foods over those breaded or deep-fried. 3) Ask for whole grain bread or buns. 4) Ask for salad dressing on the side and use only as much as you need. Developing healthy routines is certainly an important factor in improving your health but you shouldn’t be afraid to fall out of routine once in a while.
Studio Closure: Body & Soul will be closed Friday April 18th to Sunday April 20th for the Easter weekend. Studio will re-open Monday April 21st at 6am. For those traveling, we wish you a wonderful and safe long weekend.
New Staff Members: Body & Soul is pleased to welcome Kyle Gray to the Body & Soul Marketing Team — best of luck!
Continuous Learning: Personal Trainer Michelle Wong recently completed the BCRPA approved Third Age module, a course providing an overview of aging and physical activity.
Did you know?: Most extended health plans offer coverage for services provided by Registered Massage Therapists - we encourage you to review your plan to see if you are covered. Learn more about our Therapists, David Hubenig and Marcia Moncur. Call 604-224-2639 (BODY) to book your massage therapy session today!
Registered Massage Therapist
David graduated from the Algonquin College massage therapy program in Ottawa in 2003. He is trained in a wide-range of techniques including Swedish massage, deep tissue therapy, myofascial release, trigger point therapy, joint mobilizations, diaphragmatic breathing, passive movements and postural retraining. He has experience treating sprains and strains, headaches, overuse injuries, desk job discomfort, and more. He is also experienced in prenatal massage.
David believes in a balanced approach to caring for the body and that strength, flexibility and relaxation are all important components in keeping the body healthy and pain-free. He works with his clients to define their individual goals and works to restore comfort and ease in daily activities. An important part of David’s practice is educating his clients on self-care practices, which he believes empower people to become more in charge of their wellbeing.
Q: My clothing fits better, so why does my scale say I’ve gained weight?
A: Typically, in such cases, you have gained muscle mass, which is heavier than fat mass. An increase in muscle cells will lead to an increase in metabolism, bringing up your basal metabolic rate, allowing you to burn more calories at rest. The scale may be showing an increase in body weight, but ask yourself this, “Do my clothes fit better? Do they feel looser?” If the answer is yes, you have likely gained muscle cells and decreased your body fat. This sort of change in body composition cannot be explained by your common bathroom scale.
The best way to understand this gain is to speak with your Personal Trainer who will use our Tanita TBF-410 body composition analyzer to identify where the weight gain is coming from. Your trainer will be able to explain the results to you in a way your scale (or the fit of your clothes) cannot. Don’t let yourself get frustrated by the numbers on your scale, talk to your trainer.
Isabel Verse is a Personal Trainer at Body & Soul
Congratulations to last issue's contest winner Janis Gosbee who won a 65 minute Registered Massage Therapy session.
Check out our June issue for the next newsletter contest.