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.


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.

club news

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!


Personal Trainer

Kash is a CanFitPro Certified Personal Trainer and has been active in the health and fitness industry for over six years. Her experience includes personal and small group training as well as strength and conditioning training for rep sports teams and summer camps. She is also a certified Fascial Stretch Therapist, an NCCP Fundamental Movement Skills Coach and has additional certifications in Agatsu Kettlebell Training and SMRT CORE Trigger Point Performance.

Kash focuses on getting all of her clients moving pain-free, with an emphasis on back health and functional movement. Known for her toughness and attention to detail, Kash always provides an interactive and challenging training experience.


trainer's corner

Q: What is the best way to determine my aerobic fitness?

A: Whether you want to test your progress through running, cycling or swimming, you should choose a method in which the results of a reassessment mean something to you. Read more...