Body & Soul April 2015 Newsletter

"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun

Motivation is no small thing. In fact, it is often the difference between success and failure. You can fail a hundred times but you only need to succeed once. Some people find their motivation to be healthy and fit simply in the movement of their bodies during exercise while others find it through achieving specific goals.

That got us wondering - what motivates the Body & Soul Team to pursue health and fitness in their own lives? We asked our staff what motivates them and here are some of their responses: Read more...

fitness tip: track your food and exercise for better results

Tracking what, when and how much you eat as well as the number of reps, sets and time for exercising will help you achieve better health and fitness results. Why? Tracking helps: 1) hold you accountable for your health and fitness - recording your actions and results, 2) provide a baseline to measure your progress and 3) enable you to plan ahead and aim for small improvements. MyFitnessPal is a great tracking app for smartphones for those interested in tracking food and exercise on-the-go.

Tevis Toro is a Personal Trainer at Body & Soul

nutrition tip: quinoa, the caped crusader of superfoods

Quinoa ("keen-wah") has been dubbed by many as a superfood - that's because it provides a significant amount of beneficial minerals and vitamins (including manganese, magnesium and phosphorous) and is a great addition to vegetarian and gluten-free diets. Did you know one cup of cooked quinoa contains 8g of protein and is only 220 calories? Easy to cook and versatile, quinoa can enhance pretty much any meal - from a salad to a casserole. You can find great recipes for quinoa online - check out this quinoa casserole recipe from The Heart and Stoke Foundation™.

club news

Making Fitness More Accessible: At Body & Soul we strive to make fitness accessible to all - did you know that clients with an open personal training package can purchase a cardio package for only $25 a month? This package allows you to use our cardio equipment any time we are open. We also offer a student rate to help students get active and stay fit. Speak with our front desk for more information.

Michelle Gets ICE'd! Body & Soul Personal Trainer, Michelle Wong, is in the process of becoming a certified OSTEOFIT instructor. We can't wait for her to complete her Instructor Competency Evaluation (ICE).

Thank You! We hope you enjoyed our March-long client appreciation event! We certainly enjoyed planning and hosting it. Thank you to all the clients, staff and friends who partook in the festivities!

New Staff Members: We are pleased to welcome Sarah Edmilao and Jade Reid to the Body & Soul Personal Training Team!

Tevis Toro

Personal Trainer

Tevis is one of our newer team members having joined the Body & Soul team in December 2014. Tevis is a BCRPA, INFOFIT and CanFitPro Certified Personal Trainer with four years of personal training experience. He has additional certifications in TRX STC (one-on-one) and TRX Team, Boot Camp, Fitness Kickboxing and the Functional Movement Assessment... Read more...


trainer's corner

Q: What are the benefits of low intensity vs. high intensity cardio?

A: Cardio can include running on the treadmill, rowing on the rower, cycling on the bike and other aerobic and anaerobic exercise.

In general, low intensity cardio is used when training for long-distance events or for general health - though there are people who simply enjoy it more. High intensity cardio is used for conditioning and has more fat loss benefits, especially post-exercise. High intensity cardio training also take less time, but rest assured it will prove quite challenging and effective.


Heather Williams is a Personal Trainer at Body & Soul



Check out our June issue for the next newsletter contest.