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| Body & Soul November 2021 Newsletter |
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november is osteoporosis month
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Osteoporosis is a metabolic bone disorder characterized by a decrease in bone mass and density. It is a disorder that usually affects older adults, with incidences increasing with age. Since the first sign of osteoporosis for many people is often a fracture, it has been dubbed the “silent thief” due to its ability to steal bone mass, with the unsuspecting ‘victims’ only learning they’ve been ‘robbed’ of bone mass after experiencing a fracture.
As we age, we begin losing bone density which eventually can lead to osteoporosis. This is why it is so important to continue to exercise to help maintain bone strength and density. The best exercises to help maintain bone density and prevent osteoporosis are ones that are dynamic and weight bearing physical activities. You might be worried it’s too late to start exercising after a recent diagnosis; however, it’s never too late to start an exercise program! That being said, if you suffer from osteoporosis, it is important to have an exercise program with a focus on weight bearing, strength and balance - as these are the three main principles - with gradual increases in load, while ensuring the risk of falls is minimized as much as possible.
Our body needs to move to exercise. This movement is created by our muscles, so when our muscles contract, they pull on our bones which allows us to move. This pulling on the bone by our muscles is what helps maintain bone health and density. Therefore, any strength training, or resistance training can help! |
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| fitness tip: stretch your glutes |
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| Treat your glutes to a well-deserved stretch! Sitting on a bench with one foot flat on the floor and the other leg crossed over top (ankle resting on the thigh), hip hinge the upper body forward to feel the stretch in your glutes. Place your hands on the bench for support and make sure to maintain a lengthened spine (avoid letting it round). Once you feel the stretch, hold the position for 20-30 seconds and repeat with the other leg. |
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nutrition tip: fibre facts
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| Is fibre used for energy? No. Is it stored as fat? Also, no. So, what function does fibre serve when it comes to your overall health? While fibre is best known for relieving constipation, did you know that it can also help lower cholesterol and slow down the absorption of sugar?1 Additionally, since high-fibre foods tend to be quite filling, you’re typically less likely to overindulge and stay satisfied for longer, which is great for those looking to address weight concerns. Are you getting enough fibre? The recommended daily intake is 25-40 grams. |
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| club news |
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New Staff Member: Last month we welcomed Adam Peng to the Personal Training Team. We want to thank our clients for being patient with us over the last few months as we have been working to accommodate increasing demand. With Adam joining us part-time, we have been able to open up more personal training spots! Please speak with our front desk for more information.
Studio Closure: Body & Soul will be closed on Thursday November 11th for Remembrance Day. The studio will re-open on Friday November 12th at 6am.
Mask Bracket Reminder: To make mask wearing while exercising a bit more comfortable, Body & Soul is providing clients with a reusable face bracket. The bracket acts as a barrier between your mouth and your mask and allows for easier breathing. Please speak with our front desk for more information.
Trainer Testimonials: We are in the process of collecting individual testimonials for our personal trainers to share online (i.e., website, social media, etc.). If you are interested in providing a testimonial for one (or more) of our amazing personal trainers, please email contact@bodysoul.ca. |
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| Adam Peng |
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| Personal Trainer |
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Adam is an ACE Certified Personal Trainer and has been actively learning about the science of exercise for six years. His passion for bodybuilding inspired him to study for his personal training certification so he could share what he’s learned with others. In addition to training and bodybuilding, Adam also enjoys basketball and boxing.
Adam’s workout programs incorporate cardio and weight training, with an emphasis on functional movement to help clients build strength for everyday activities. He enjoys working with individuals of all ages and abilities. Adam’s passion for hypertrophy and fat loss makes him a great trainer for clients whose goals involve body sculpting and weight loss.
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| physio's corner |
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| Q: Can a physiotherapist help me get ready for ski season? |
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A: Any time we have an extended break from an activity like winter snow sports, there is risk of injury once we return, as the specific muscles and soft tissue structures may not be ready to handle the stress of the sport.
Physiotherapists understand the biomechanics involved in skiing and can help you prepare appropriately. Completing an evaluation of your flexibility, balance, and strength is a good place to start. From here, they can help you develop a pre-season program that targets the weak links identified in the evaluation. An exercise program completed 2-3 times per week for six weeks before you begin your activity will allow your body to adapt and perform at its best.
Having a pre-activity movement plan is also an effective way to warm-up and prevent injury. Taking the time before you buckle up your boots to loosen up your hips, knees, and ankles, as well as stretching the spine is crucial.
A physiotherapist can help you design a simple yet effective warm-up for skiing and other snow sports.
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 |
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3785 West 10th Ave.
Vancouver, BC
V6R 3T3
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