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The Fitness File Body And Soul Health And Fitness
 
 
Body & Soul August 2020 Newsletter
 
nutrition and YOUR goal(s)
 

You may not realize it, but nutrition impacts a variety of health and fitness goals, not just weight loss. Are you hoping to increase your strength, reduce inflammation or improve your overall health? If you answered ‘yes’ to any of these then we can safely say that nutrition is relevant to you!

  • Strength: If you are hoping to improve your strength gains, then you will likely need to consider modifying your protein consumption. Protein is essential for gaining strength as it is what the body uses to build the muscles back up to react to increased demand. You may be surprised to learn that not eating enough protein can actually hinder your efforts in the gym. 
     
  • Inflammation: Some foods (i.e. sugar and saturated fats) can cause inflammation, while others, including certain types of fish (i.e. salmon and tuna), berries and nuts, can help fight inflammation. Additionally, spices like turmeric and cayenne have anti-inflammatory properties, as well as many other health benefits.
     
  • General Health: Whether you are looking to lower your cholesterol, reduce inflammation, boost your metabolism, increase your memory or reduce your risk of certain health conditions (including heart disease), you may want to consider adding certain herbs and spices to your meals. Cayenne, for instance, is known for its ability to help boost metabolism.
If you want to make changes to your diet, we urge you to recognize your required daily calorie intake as reducing it too much can be counterproductive (and dangerous!), and be sure to make a plan that fits your lifestyle, needs and goals!
 
 
fitness tip: resistance training progression
 
It is generally recommended that you consider increasing resistance once you are able to complete the upper number of reps within your range with proper form and technique. For instance, if your range is 8-12 reps per set, you should be able to complete 12 reps with proper form and ease. Once this is achieved, you should consider increasing the resistance by approximately 5%. When it comes to resistance training progression, think FIRST: frequency, intensity, repetitions, sets and type of exercise.
 
 
nutrition tip: supplements shouldn’t replace whole foods
 
For a variety of reasons, some people will struggle to meet their daily requirement of certain essential minerals (dietary sensitivities, personal choices, etc.). However, it is not advised to rely on supplements alone to make up for such deficiencies. It’s important to remember that whole foods provide your body with a variety of micronutrients that your body needs. Always speak with your doctor before trying dietary supplements, particularly if you are taking any medications or if you have an existing health condition.
 
 
club news
 
Studio Closure: Body & Soul will be closed Monday September 7th for Labour Day. The studio will re-open Tuesday September 8th at 6am. We hope you have a lovely long weekend.

Changeroom Showers: We are excited to announce that we have re-opened one shower stall per changeroom! Clients will have access to the body wash, shampoo and conditioner dispensers but are asked to avoid lengthy showers and refrain from using hair dryers (to avoid spreading potentially contaminated air through the changeroom).

Temporary Studio Closure - Saturdays: In an effort to better serve our clients, Body & Soul will be closed on Saturdays from August 1st to September 11th (re-opening Saturday September 12th). This will allow our Saturday trainers to increase their availability during the week, when demand is highest. We will take this time to hire and train new trainers who will takeover Saturday shifts moving forward. In the meantime, if you are normally scheduled for Saturdays, please speak with the front desk to re-book your sessions to weekdays or to place your package on hold until September 12th. We apologize for any inconvenience and greatly appreciate your understanding.
 
 
 
 
 
Anthony McLoughlin
 
Personal Trainer
 

Anthony has a Bachelor of Business degree and graduated with Honours from the Dublin Institute of Technology. His passion for health and fitness later led him to study Personal Training with Image Fitness Training, where he received his certification as a Personal Trainer and Group Fitness Instructor and was awarded Student of the Year. Prior to moving to Vancouver, Anthony had been training clients professionally for three years.

As a Personal Trainer, Anthony is extremely passionate about helping people who lack confidence in the gym environment feel comfortable and confident in achieving their goals. Having gone through a similar fitness journey himself, his philosophy for training is improving not only the physical but also the mental aspects of health. His main goal when training clients is to ensure they feel good after each session.

 
physio’s corner
 
Q: How can I maintain good posture when working from home?
 
A: The postural challenges presented with prolonged video conferencing, laptop use and casual seating can have significant consequences to your everyday health.

When working from home, it is important to create a workspace that allows for your monitor to be at eye height and keyboard at the level of your abdomen. A preferred chair is one that has arm rests, allows your feet to rest flat on the floor and has some level of lumbar support.

Scheduling in micro breaks to allow for a short period of movement or stretch is also important. A few simple stretches of your shoulders, chest, hip flexors and calves can go a long way in preventing back pain. If you can take your micro breaks outside, a short walk will improve circulation, reduce stress and benefit your mental health. Having a defined workspace and setting a schedule for breaks and fitness will keep you feeling healthy and productive.

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


 
 
 
 
 
Contact Us
3785 West 10‌th A‌ve.
Vanco‌uver, BC
V6‌R 3T‌3
Ph: 604.224.2639
Em: contact@bodysoul.ca
Web: www.bodysoul.ca 
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Body & Soul · 3785 W 10th Avenue · Vancouver, B.C. V6R 3T3 · Canada

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