Body & Soul February 2014 Newsletter

Reassess your health and fitness

Depending on your goal, there are several ways to track and see progress, such as the bathroom scale or mirror, the waistband of your favourite jeans, etc. For some people, these methods provide enough motivation to get active and stay fit - but for many people, there is a need to see specific changes and better understand their current level of health and fitness. For these people, we recommend a comprehensive assessment, specifically, a Body & Soul Reassessment.

As a Personal or Partner Training client at Body & Soul, you began your journey after completing a comprehensive assessment based on cardiovascular and musculoskeletal fitness, level of balance, strength, and flexibility, calculation of body composition and measure of blood pressure and heart rate. Clients with an open Personal or Partner training package have a chance to see how far they've come by booking a complimentary reassessment. Your reassessment will show areas you have excelled in, as well as where you can still improve. In addition, you will receive a printed report showing your progress. You can then speak with your trainer to better understand your results, set new goals and receive a revised training program suited to your 'new' level of fitness. In addition, you can also add a Functional Movement Screen (FMS) to your reassessment for only $40. FMS is not for individuals with acute injuries, please speak with your trainer and see if you qualify.

Not currently a client at Body & Soul, but interested in booking a health assessment with one of our trainers? Call us at 604-224-BODY (2639) for more information!

fitness tip: the best time to do cardio

Have you ever wondered when the best time of the day to do cardio is? The answer: first thing in the morning on an empty stomach! Our bodies are essentially fasting when we sleep and in the morning our blood sugar levels are at their lowest, which means our body skips right to the use of glucose, glycogen and fat for energy. Try a morning cardio workout of 35 minutes at low intensity (approximately 70% of your max heart rate) followed by a well rounded breakfast 30 minutes later and your day is set!

Laina Barber is a Personal Trainer at Body & Soul

nutrition tip: don't be afraid to treat yourself

Valentine's Day is fast approaching and whether you choose to celebrate this day for its commercial meaning or not, it is certainly a great excuse to indulge in tasty sweets!

The Heart & Stroke Foundation has several great and healthy recipes online; we recommend the delicious double chocolate brownies - yum! To all of our wonderful staff, clients and friends, we wish you a very happy Valentine's Day!

club news

Studio Closure: BC celebrates its second Family Day this year! Body & Soul will be closed Monday February 10th and will re-open Tuesday February 11th at 6am. We hope you have an amazing long weekend - be sure to make great memories with your family!

Testimonials and Reviews: We would like to thank all those who have provided us with positive testimonials and reviews over the years. Your kind words continue to motivate us to be the best health and fitness studio on Vancouver's West Side! If you would like to provide us with a testimonial for the website, please speak with your trainer or email

Run, row or cycle!: Last month we introduced a new cardio package. For $25 a month, Body & Soul clients can use studio cardio equipment whenever they want! Speak with our front desk if you have any questions.

Refer and Receive!: Refer a new client who purchases a one-on-one or small group personal training package and receive a free session! ~Available for all clients with an open personal training package~ Questions? Speak with our front desk.

Laina Barber

Personal Trainer

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 synchronize swimming, gymnastics and karate to soccer, track & field and dance and many more.

Laina has a strong passion for fitness and believes that exercise should be positively challenging yet fun but most importantly - rewarding! She specializes in helping her clients with body sculpting and weight loss and has plans to further her education in nutrition, strength & conditioning and group fitness.


trainer's corner

Q: Weight training: free weights or weight machines?

A: The debate surrounding which weight training method is better - free weights or machines - has been going on for a long time. Much of the answer comes down to personal preference.

Weight machines are often considered a quick and dirty way of improving one's strength since increasing or decreasing weights is much easier and faster (often moving a pin or dial) and there is less focus on proper form and technique (often resulting in less injury). In most cases, using weight machines requires less skill than free weights.

Free weights can provide additional benefits to your strength training program as they require the use of additional musculature to stabilize the body part(s) being exercised and typically involve a more natural coordination of several muscle groups - meaning they can simulate real life activities better than machines.

Some people find they prefer weight machines while others prefer the benefits provided by free weights. Therefore, depending on your fitness level, goals and needs, either may prove to be a good choice for you and your training program-many people find it beneficial to work with both. If you are unsure of how best to use a piece of equipment, please speak with a fitness professional and before starting any new fitness program, consult with your doctor.

Armin Ghayyur is a Personal Trainer at Body & Soul



Check out our March issue for the next newsletter contest.