Body & Soul May 2017 Newsletter

don't bite off more than you can chew

Whether you are looking to start your health and fitness journey or looking to increase your workout program's intensity, we urge you to do so slowly and under the guidance of a fitness professional. For many people, there is no worse feeling than putting all of their effort towards something, a fitness goal for instance, and ultimately failing because it was simply too much too soon.

fitness tip: do I need to train my core?

If you have a weak core then you are more susceptible to poor posture, lower back pain and muscle-related strains and injuries. When you think about 'core' exercises, exercises like crunches and sit-ups might come to mind but in fact any exercise that involves your lumbo-pelvic region, hips, abdomen and lower back is one that works your core.1 Some great core exercises you can do are variations of the plank, dead bugs or supermans.

1 Bryant, Cedric X., and Daniel J. Green. ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals. Fourth Edition. San Diego, CA: American Council on Exercise, 2010. Print.

nutrition tip: do you wash your produce?

For some people washing produce is the habitual first step in their meal preparation, but for others it's not given a second thought, particularly when meal preparation is rushed due to a busy lifestyle. It's important to wash your produce (veggies and fruits) thoroughly to avoid food-borne illnesses, to wash away any residue that could have been left by pesticides and to prevent any unnecessary - and avoidable - health issues.2

The Government of Canada provides a detailed step-by-step process that you can follow to ensure you wash your produce properly.

club news

Studio Closure: Body & Soul will be closed Monday May 22nd for Victoria Day. Studio will re-open Tuesday May 23rd at 6am. We hope that you have a safe and lovely long weekend.

Melissia Update: Former Body & Soul Front Desk Supervisor Melissia Isic has accepted a position as C.O. at the Burnaby Youth Custody Centre! With a passion for criminology and the justice system, she is incredibly excited and we couldn't be more proud of her, congratulations Melissia! We look forward to future updates.

Mother's Day: To all of the moms out there, we want to wish you the very best this Mother's Day (May 14th). Are you looking for a mother's day gift for that special woman in your life? We offer gift certificates for personal training services - give her the gift of good health! Speak with our front desk for more information.

Iris Collins

Stephen Paget

Personal Trainer

Stephen has a Bachelor of Kinesiology from UBC and is a NSCA Certified Strength & Conditioning Specialist. He is also certified in levels 1 and 2 of the Functional Movement Screen. Stephen played three years of varsity field hockey for UBC, represented Canada in the Junior Pan-American Games in 2008, was competitive in track & field, soccer, and currently trains in Brazilian Jiu-Jitsu.

With a passion for strength, conditioning, movement, and BIG lifts, Stephen likes to empower clients by demonstrating to them how strong their bodies really are. He places heavy emphasis on proper mechanics and purposeful exercise selection, ensuring his clients achieve their health or performance related goals.

physio's corner

Q: How does pain alter movement?

A: It is likely that you have had an episode of musculoskeletal pain at some point in your life. This could stem from an acute injury or be a chronic pain. While pain lets us know that damage has occurred on some level, it can be difficult to completely rest the body for optimal healing to occur. Read more...

Michael Hales is a registered physiotherapist and owner of Halestorm Physiotherapy here at Body & Soul. To find out how physiotherapy can help you, visit