Body & Soul March 2015 Newsletter

nutrition vs. exercise

When it comes to health and fitness goals - whether they are weight loss, increased strength, increased energy or general fitness - the question of whether nutrition or exercise is more important often comes up. Many self-proclaimed experts will argue for one or the other; however, in the end it really depends on your "bigger picture" goal. Is your goal simply to lose a certain number of pounds or is it to maintain a healthy weight and feel good about your body?

If you have a weight loss goal then it is important to note that achieving that goal will strongly depend on your ability to maintain a good nutritional routine that includes a caloric deficit (burning more calories than you eat). However, establishing a strong workout routine will not only improve your metabolism, it will help you develop muscles and shape your body which will ultimately help you look and feel better. In our experience, clients with a healthy nutritional routine and a strong commitment to fitness report a high level of satisfaction with their health, level of fitness and zest for life!

Did you know that March is national nutrition month? Proper nutrition is an essential part of healthy living, which is why Body & Soul works with Eating for Energy™, Vancouver's professional nutrition services. Contact Eating for Energy for top-notch nutritional advice and counselling!

client appreciation month!

We ♥ our clients! We're celebrating with a client appreciation celebration for the entire month of March. Event includes the following:

  • 2-on-1 training: clients are encouraged to bring a partner to their personal training session at no additional cost!
  • Weekly prizes
  • Weekly giveaways

We hope to see you and your guest in the studio soon!

fitness tip: remember to breathe when you lift

It may seem like an obvious reminder but many people find themselves holding their breath when performing lifts; including chest presses, hammer curls and deadlifts. Holding your breath can greatly affect the flow of oxygen to your brain which can result in dizziness, or worse, passing out. Properly performing any exercise requires that you inhale and exhale at certain points or when completing certain movements. Generally, when it comes to performing lifts, you want to exhale when you exert the most force. For instance, during a chest press you want to inhale as you lower the weight to your chest and exhale as you push the weight away from your body.

Heather Williams is a Personal Trainer at Body & Soul

nutrition tip: weight loss and setting your caloric deficit

If you are trying to lose weight, setting a caloric deficit will help you achieve your goals. First, identify how many pounds you are hoping to lose each week. One pound is approximately 3500 calories. So if you want to lose one pound per week, you'll need to have a caloric deficit of 500 calories per day (3500 calories divided by 7 days per week). You can achieve this either by decreasing your calorie intake by this amount (we recommend using a nutrition log to track your calories), by increasing your calories burned by this amount (see you in the studio!), or ideally by doing a combination of both. Remember too that the body burns a significant amount of calories from the activities of daily living. Talk to your trainer for help setting an appropriate caloric deficit that considers your workouts and lifestyle.

club news

Studio Closure: Body & Soul will be closed Friday April 3rd to Sunday April 5th for the Easter weekend. Studio will re-open April 6th at 6am. We hope you have a wonderful long weekend!

Good Luck: Body & Soul Personal Trainer, Laina Barber, is in the midst of completing exams to become a Registered Holistic Nutritionist. Wishing you the best of luck Laina!

Update on Huan: As many of you know, former Body & Soul Personal Trainer, Huan Pham, recently moved to Summerland, BC to run his own fitness studio. He recently contacted us to let us know he is enjoying his time there and misses all of his friends back home (including clients and staff) dearly! We wish you all the best Huan!

Don Something Green: Celebrate St. Patrick's day with Body & Soul this Tuesday March 17th and wear something green!



Front Desk Supervisor

Growing up in Toronto and Mississauga, Darlyne is now a dual resident of Port Moody and Vancouver. As an "actorpreneur," Darlyne holds a Bachelor of Fine Arts in Theatre from Simon Fraser University and has performed in several award-winning productions, sketch comedy ensembles and independent films, bringing her enthusiasm and spark wherever she goes. With such an outgoing personality, it is no wonder why Darlyne is a perfect fit for Body & Soul's front desk team!



trainer’s corner

Q: Is it necessary to include strength training in my workout routine?

A: A well rounded workout routine, one that includes strength training, will help prevent the onset of many health issues including osteoporosis, stroke and heart disease. When you think of strength training you may think only of lifting weights, but there are a number of ways to perform strength exercises without weights; for instance, the use of resistance bands or your own body weight.


Heather Williams is a Personal Trainer at Body & Soul



Win a 65 minute Registered Massage Therapy session ($98 value)! To enter, forward this newsletter to a friend using the link at the top of the newsletter email by March 13th. One contest entry is received for each email you forward to.