Body & Soul February 2017 Newsletter


turn it up!

The scientific study of how music impacts exercise began in 1911 after an American researcher noticed the impact live music had on the speed in which cyclists pedaled.1 For many people, music plays a big role in helping them meet the required intensity for their workout. The speed, tempo and energy in music can have a strong influence on your ability to work hard and bring your heart rate up to what is needed in order to achieve your individual goals. Read more...


fitness tip: work within your target heart rate

To get the most out of your workout, you should work within your target heart rate (HR); however, first you must identify your maximum HR (208-[0.7*age]) - the most your cardiovascular system can handle during your workout. Next you can determine at what percentage of your max HR you want to work within - your target heart rate. Typically, in order to improve and not simply maintain your current level of fitness, you need to work within 70-85% of your max HR. Talk to your trainer for more information.


nutrition tip: improving your heart health

What does it mean to eat heart healthy foods? It means selecting foods that benefit your heart and positively impact your cardiovascular health.3 Though you may think all fats are bad for your heart, the reality is that there are some great heart healthy fats that you should be including in your diet, including: monounsaturated fats (found in avocados, olive oil, etc.) and polyunsaturated fats (found in salmon, corn oil, etc.). Be heart healthy - include heart healthy fats in your diet, reduce and monitor your sodium intake and be sure to live an active and healthy lifestyle.


club news

Studio Closure: Body & Soul will be closed Monday February 13th for Family Day. Studio will re-open Tuesday February 14th at 6am. We hope you have a safe and lovely long weekend!


Testimonials: Do you absolutely love your training sessions, personal trainer(s) and/or the Body & Soul studio? Let us know! We are always looking for testimonials to add to our website.


New Staff Member: We are excited to welcome Michelle Bin to our Front Desk Team!


Run, Row or Cycle: Remember, for $25 a month Body & Soul clients can use the cardio equipment outside of their scheduled sessions. Conditions apply and tax will be added. Speak with our Front Desk to purchase a cardio package.

Iris Collins

Constance Batore

Personal Trainer

Constance has a Bachelor of Kinesiology degree from the University of British Columbia and has completed National Coaching Certification Program courses. She has an extensive background in Martial Arts, including seven years in Muay Thai, three years in Jujitsu and Pankration as well as a blue belt in Taekwondo and Karate. She is currently training in Wing Tsun. She has worked with clients with disabilities by way of UBC Access and Diversity and was a swim coach for the Special Olympics. Read more...


trainer's corner

Q: How soon will I see results?


A: This is perhaps one of the most important and pressing questions we receive from our clients. Unfortunately, there is no simple answer as it really depends on your individual goals, your current level of fitness, your ability to meet the required intensity and your level of commitment to an active and healthy lifestyle (i.e. the amount you exercise each week, your current diet, etc.).


In order to better understand what to expect from your health and fitness journey, it is important to work with your trainer to develop goals that are realistic, measureable and - perhaps most importantly - compatible with your lifestyle. Read more...