Body & Soul November 2015 Newsletter
overcoming barriers to exercise
Finding motivation to get active and stay fit can be hard, particularly as the days get shorter and colder. Physical activity, whether it is exercise or some sort of sporting activity, requires mental and physical exertion. For many of us, making excuses not to do physical activity is second nature. Read more...
So the next time you find yourself making excuses, consider what your trainer might say.
- I have no time. If you don't have time for exercise, then you may have to make time for illnesses that could have been prevented with a healthy lifestyle!
- I'm afraid of getting hurt. Fear of injury is normal but proper training and guidance from a fitness professional will significantly reduce your chances of injury.
- I don't know where to start or what to do. That is what we are here for! Your trainer will prepare a customized program for you with consideration to your current fitness level, needs and goals.
- I don't want to spend money. A lot of activities don't require money. Your city is full of natural obstacle courses - use your imagination! When it comes to personal training, remember that you aren't paying for just an hour of exercise, you are paying to be trained by a certified professional!
Talking yourself into exercise is important as many of the long-term benefits of physical activity are generally experienced afterwards - often several weeks or months down the road (e.g. improved cardio endurance, increased energy, weight loss etc.). Don't let yourself be your biggest obstacle to good health!
fitness tip: reps, sets and how to progress
A general rule of thumb for increasing resistance is to do it once you are able to complete the upper number of reps within your range with proper technique. For instance, if your range is 8-12 reps per set, you should be able to complete 12 reps with proper technique and ease. Once this is achieved, you should consider increasing the resistance by roughly 5%. Keep in mind, however, that increasing your resistance will affect the number of reps you can perform until you grow stronger.
nutrition tip: reduce your added sugar intake
Did you know that by reducing foods containing added sugars, you can reduce your calorie intake without negatively affecting your quality of nutrition? Consider, for instance, that many juices and soft drinks contain added sugars but provide little in the way of nutritional value; a couple of cans of pop can amount to a substantial amount of unnecessary calories without providing any nutritional value.
There are several ways to reduce your added sugar intake; for instance, replace your soft drinks with water, eat actual fruit instead of drinking fruit juices and always check the ingredients list before buying food.
Studio Closure: Body & Soul will be closed Wednesday November 11th for Remembrance Day. Studio will re-open Thursday November 12th.
Congratulations & Welcome!: Front Desk Supervisor, Rikka Tindle, has joined Body & Soul's Personal Training team! While she will continue to help out part-time at the front desk she can't wait to dive in to personal training.
Armin's Adventures: After several years, Body & Soul Personal Trainer Armin Ghayyur has said goodbye to Body & Soul. Armin will be pursuing his new career in physiotherapy. Good luck Armin, we will miss you!
Heather's Journey: After two years, Body & Soul Personal Trainer and frequent trainer's corner writer Heather Williams has left Body & Soul (and soon Vancouver!). Heather is moving to Port Coquitlam where she intends to continue her personal training career. All the best to you Heather, you will be missed!