Body & Soul August 2016 Newsletter
health and fitness life hacks
"Life hacks" have taken the Internet by storm over the past few years. Conceptually, they refer to tricks or tips that can help increase efficiency or improve some aspect of your life, including - in this case - your health and fitness.
- Count down: Trick your brain into thinking an exercise takes less time than it actually does by counting down - 10, 9, 8, etc. - for reps or timed circuits.
- Choose fast-paced music: Without thinking, most people try to match the tempo of the music. Fast-paced music will help you run, row or cycle harder and faster than a slower song would, which is great for people on a tight schedule.
- Sneak in the greens and fruit: Many people don't eat enough fruits and veggies yet most people love smoothies - sneak in extra veggies and fruits to ensure you hit the daily minimum requirements!
- Be strategic: Brian Wansink, author of "Mindless Eating," has researched some great ways for you to tackle some bad eating habits; including, using smaller plates to trick your mind into believing you ate more than you actually did, serving chips on a plate so you can see how much you are eating, etc. For more information about his philosophy, click here.
When it comes to achieving lifelong health and fitness, there are no shortcuts you can make as drastic changes made to your physical routine or diet plan are unlikely to be maintained over a long period of time; however, there are ways you can take control to improve your health and fitness!
fitness tip: progress gradually
Increasing the intensity and/or frequency of your training too quickly can be counterproductive as you risk overuse injuries like tendonitis, bursitis and fasciitis. Your body needs time to adapt to new demands and requires adequate rest and recovery. Many fitness experts suggest following the 10 percent rule, increasing your activity - intensity or time - by no more than 10 percent per week. For example, if you are performing 10 push-ups one week, progress to 11 push-ups the following week.
nutrition tip: calories and weight loss
Most of us, at one time or another, have wondered how many calories we should consume for specific weight-related goals (maintenance, loss or gain). If your goal is to lose weight, for example, setting a caloric deficit will help you achieve this goal. First, ask yourself how many pounds you want to lose each week, keeping in mind that one pound is approximately 3500 calories. In order 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). It is important to work with a deficit that complements your lifestyle.
New Staff Members: We are excited to welcome Ashley Fontaine to our Front Desk Team and Iris Collins to our Personal Training Team.
Studio Closure: Body & Soul will be closed Monday September 5th for Labour Day. The studio will re-open Tuesday September 6th at 6am. We hope you have a fun and safe long weekend! Please remember that any scheduling changes for Tuesday September 6th will need to be made before the studio closes Saturday September 3rd. Thank you.
Update on Angela: As many of you know, Angela Longstaffe - Body & Soul's Owner & CEO - has not been in the studio lately as she recently broke her arm. She wants to assure everyone that she is doing well and hopes to return to work very soon. She also wants to thank everyone for their well wishes!
You Asked - We Listened!: We have upgraded our Shaw subscription. The next time you are in to train, check out our new television and channels!