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.
New to Training
Starting a fitness program is an exciting journey but it can prove challenging with so many people wanting to jump in right away without fully understanding their current fitness level, strengths and limitations. Without properly identifying what you need from your fitness program or how much your body can physically handle, you greatly increase your chance of injury. While this may not concern you, consider how an injury can further delay your progress in achieving your goals - not to mention other costs (financial, physical and emotional) associated with recovery.
Looking to Increase Intensity
If you are already active but looking to increase your workout program's intensity you should prepare for a gradual progression to ensure your chances of success. Increasing the intensity 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 ample rest and recovery between workouts. Many experts suggest following the 10% rule, increasing your activity - intensity or time - by no more than 10% per week. For instance, if you are performing 10 squats one week, progress to 11 the following week.
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.
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.