Body & Soul May 2014 Newsletter


What is motivation? What does motivation mean to you? Is there such thing as motivation or is it just a form of procrastination?

We all seek motivation in our own way. Some of us are self-motivated, some of us are motivated by others, and some may even believe that motivation keeps us from actually doing the task we want to do instead of just doing it. Whatever the case may be, motivation can be challenging. It all begins with a decision to make a change and it’s up to us to decide how we want to tackle it. If your goal is to eat healthier each day or to exercise more frequently, find what triggers that motivation to reach your goal. Maybe it’s to be a role model for your children? Maybe it’s a recommendation from your doctor? Or maybe it’s to look and feel great for your next vacation. Choosing to make a change in your lifestyle can sometimes be difficult to wrap your head around and it may result in failure from lack of commitment.

Surrounding yourself with like-minded individuals who have similar healthy lifestyle choices is a great way to stay motivated. At times, we may forget why we’re making the change and may lose track of our goals, but having someone around to challenge you and maintain your commitment can provide continuing motivation.

At Body & Soul, we strive to make every one of your visits challenging, exciting, and fun. But most importantly, we want you to feel motivated each time you walk into our studio.

fitness tip: the sustainable approach to fat loss

The most common goal clients have is to lose body fat. While we are happy to help our clients tackle this goal, achieving it takes work outside of the gym as well - mainly in the kitchen. A proper diet should be the primary driver of fat loss, not endless hours at the gym trying to “work off” the cupcake you ate, or crash dieting, or a “cleanse”. Learning about a flexible and realistic approach to healthy eating will enhance your exercise program and help you reach your goals sooner. Need help? Body & Soul is pleased to partner with Eating for Energy to provide nutrition counselling.

Heather Williams is a Personal Trainer at Body & Soul

nutrition tip: they’re not all bad

We’re often told that carbohydrates (carbs) are bad for our bodies. But did you know that they’re actually essential to eating a balanced meal? The challenge is identifying which are good carbs and which are bad. Complex carbs, such as; beans, brown rice, oatmeal, quinoa, and whole grain breads, are examples of good carbs. Not only are they essential to a healthy diet, they also help sustain energy. White flour, candy, corn syrup, sugared cereals, and ice cream are examples of simple carbs, which are the ones we want to avoid. These are usually processed foods that turn to glycogen which leads to stored fat.

club news

Studio Closure: Body & Soul will be closed Monday, May 19th for the Victoria Day long weekend. Studio will remain open on Saturday, May 17th. For those traveling, we wish you a wonderful and safe long weekend.

New Staff Members: Body & Soul is pleased to welcome Megan Valin to the Front Desk team and Brandon Santo to the Personal Training team.

*Personal Trainer, Isabel Verse, is currently on a six-month leave of absence where she will be backpacking through Nepal and standing as a bridesmaid at a wedding in Brazil. Safe travels and have a great summer, Isabel!

Continuous Learning: Dr. Case will resume his training lectures for our Personal Trainers in May. His combination of medical knowledge, injury prevention, and training experience, allows him to see all sides of Body & Soul: the trainers, the medical expert and most of all, the client’s.

Heather Williams

Personal Trainer

Heather is a certified ACSM Personal trainer with additional training in group fitness, including boot camps and step aerobics. She is currently expanding her knowledge and focusing on nutrition and rehabilitation.

She has worked with people of all ages and experience, from bodybuilders to long-distance cyclists to those just needing to stay mobile. She believes that both the trainer and the client must strive towards consistency and dedication in every workout.


trainer's corner

Q: When should I increase the amount of weight I am lifting and by how much?

A: Increasing the weight on your exercises is a great way to bump up the intensity in your workouts. Being able to handle a greater amount of weight also provides immediate feedback that you are getting stronger. One way to see if you can increase the weight you are lifting on an exercise is by safely performing two extra repetitions than your goal for two consecutive workouts. Always make sure your form is good before you add weight to minimize your risk for injury, and that you are feeling the right muscles being targeted.

Patrick Minassian is a Personal Trainer at Body & Soul



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