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Body & Soul January 2017 Newsletter
new year - new you
Identifying resolutions is a great start but next comes the hard part of making them stick! To help you stick to your resolutions, we wanted to highlight some things that might be counter-productive to your journey, otherwise known as common health and fitness mistakes. Read more...
- Health and wellness isn't about just being active or just eating healthy. In order to excel in your health and fitness goals, you need to commit your time and energy to both active living and healthy eating. The two go hand-in-hand; a poor quality diet will likely result in a less active lifestyle.
- Start slow. If you push too hard too soon with - let's say - your fitness goals, you are at a greater risk of injury. Additionally, if you jump right into a diet without considering your lifestyle or nutritional needs you are not likely going to stick with it long enough to see results.
- Listen to the experts. For some people, their resolution is so alien to them that they don't know how to begin, what they can or cannot do, etc. In the case of fitness, people often think that weight loss means only doing cardio, or that they can skip the cool-down and stretch component of their workout. If you are new to training, it is important to consult an expert to ensure you begin a program that is both safe and effective.
- Hold yourself accountable. Achieving any goal depends greatly on your ability to commit yourself and hold yourself accountable. One great way to ensure you stay on track is by keeping a fitness and nutrition journal.
 fitness tip: why you should consider kickboxing
In addition to helping you improve your cardio and giving you a full body workout, kickboxing is a great way to improve coordination, learn some great ways to defend yourself and it helps you loosen up by giving you an outlet to let out some of your frustration! Kickboxing gets your heart rate up and targets several muscle groups at once, making it a great activity for people who are short on time.
nutrition tip: the "nutty" truth
The vegetarian's close friend - the nut - is a great source of protein and typically contains a variety of heart-healthy substances, including: unsaturated fats, fibre, vitamin E, Omega-3 fatty acids and more.¹ You can include whole nuts in a variety of dishes (i.e. sprinkle some on your salad) or you can use them as one of the primary ingredients to help make homemade sauces and spreads (i.e. cashew cheese - yum!). Check out Nuts for Life for some great nut-friendly recipes.
club news
Thank You!: We wanted to thank everyone who participated in our holiday charity event, bringing in non-perishables for the Greater Vancouver Food Bank (GVFB)! GVFB Staff were extremely grateful to receive the donation.
One Stop Shop: Last year we welcomed Physiotherapist Michael Hales to our Wellness Team. In addition to personal training services, clients at Body & Soul now have access to physiotherapy, chiropractic therapy and registered massage therapy - all in our wellness wing. Because our health care professionals work together, you can be assured that you'll get the best care possible across their disciplines.
Client Perks: Don't forget about the following client perks: 1) referral program, 2) cardio package and 3) complimentary reassessments. Speak with our Front Desk Team for more information.
New Staff Member: We are excited to welcome Desiré Rodriguez to the Front Desk Team.
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Dr. Aaron Case
Chiropractor & ART Therapist
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Dr. Case's past experience includes 10 years of full-time formal education in Biochemistry, Exercise Physiology, and Chiropractic as well as full certifications in Active Release Techniques® (ART), Graston® Therapy and as a Certified Strength and Conditioning Specialist (CSCS). After 6 years at UBC, Dr. Case spent 4 years at the Canadian Memorial Chiropractic College (CMCC) in Toronto, graduating with Cum Laude and Clinic Honors. Read more...
Dr. Case currently assists with the treatment and training of the Canadian National Ultimate Champions (BC's women's and men's ultimate teams). Dr. Case also treats numerous recreational, professional and Olympic athletes. Professional musicians are also frequently treated by Dr. Case including members the Vancouver Opera, Symphony, Ballet as well other local band musicians.
Learn more about Dr. Case on his website.
trainer's corner
Q: I don't like running - how can I improve my cardiovascular fitness?
When you think about "cardio" fitness, what comes to mind? For many people the answer will be running; however, there are many ways in which you can improve your cardiovascular fitness that doesn't involve running. For instance, as noted in the fitness tip, kickboxing is an incredible activity that helps boost your cardio; additionally, you may want to consider rowing, skipping, cycling, circuit training and - everyone's favourite - burpees! Read more...
It's important to have a well trained cardiovascular system as it can ensure that your active tissue meets its metabolic demand, and can help clear metabolic waste at a faster pace to allow you to perform and recover better during, and after, your strength training workouts.
To better assess your cardio fitness, speak with your Personal Trainer. At Body & Soul, we use the Bruce Submaximal and Ebbeling treadmill tests to determine a client's cardiovascular fitness.
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