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| Body & Soul March 2022 Newsletter |
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the 7 key components of good health
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While “good health” may mean different things to different people, most people will agree that it includes a healthy body and mind. This can be broken down further into seven key components. Nutrition, mental rest, and sleep, plus four activities related to your workouts:
- Cardiovascular Training: During aerobic exercise your heart is forced to work harder to supply oxygen to your muscles. As your cardiovascular fitness improves, your heart will become better at pumping blood throughout your body, which means that over time it will require less and less effort to meet the demands of your workouts, and when performing everyday tasks.
- Strength Training: Incorporating strength training exercises into your workout program is important because they help prevent the onset of many health-related issues including osteoporosis and stroke, as well as death related to heart disease. Other benefits include stronger bones, improved circulation, and increased overall strength and muscular endurance.
- Stretching: It’s important to include stretching into your workout as it can help improve posture, reduce stress, and improve mechanical efficiency and your overall functional performance.
- Core Stability: As the core has a weight-bearing function for your lower back, when the core is weak, you are more likely to experience back pain. With a strong core, your back is better able to manage long days spent sitting and is better prepared for activities that require a well supported spine, such as heavy lifting, hiking with a pack, or carrying a child.
Improving one’s health will look different for each person. It may involve spending more time in the gym, seeking more mental stimulation, taking time to prepare healthy meals, or working to improve a work/life balance. |
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| fitness tip: mountain climbers |
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| Mountain climbers are a great way to work your core and shoulder stabilizers! In a plank position, with hands on the floor in front and directly under the shoulders, raise one leg off the floor – bending the knee and the hip – and drive the knee forwards toward the inside of the corresponding arm. Return the leg back to the floor and repeat the movement with the other leg – continue to drive the individual knees forward and alternate legs with each repetition. Continue alternating legs for 30-60 seconds. |
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nutrition tip: be sodium savvy
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| Sodium is an important part of a healthy diet; however, too much sodium can lead to high blood pressure and an increased risk of heart disease and stroke. While Health Canada recommends no more than 2,300mg/day for those 14 years of age and older, the average sodium intake of Canadians is estimated at 2,760 mg/day. For many people, the overindulgence in sodium comes from eating foods with too much salt; the Heart and Stroke Foundation provides some tips to help you reduce your salt intake. |
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| club news |
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Waitlist: Are the times and days you want to train fully booked? Are you available to train at short notice? Complete a waitlist slip in the studio and we will call you the day prior if a spot has opened up with your favourite trainer(s).
Refer and Receive!: Refer a new client who purchases a one-on-one or small group personal training package and receive a free session! ~Available for all clients with an open personal training package~ Questions? Speak with our front desk.
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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| Michael Hales |
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| Physiotherapist |
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Michael graduated with a Masters of Physiotherapy from the University of British Columbia and earned a degree in Kinesiology from the University of Victoria. He is certified in Acupuncture, Gunn IMS, and the Selective Functional Movement Screen. In addition to physiotherapy, Michael is a Certified Strength and Conditioning Specialist, and has been working with athletes of all levels for over 15 years. Michael applies the principles of functional movement, with a focus on preventative health and determining the underlying source of dysfunction, in his approach to treatment.
Michael is a proud father of two, a three-time Ironman Triathlon finisher, and enjoys running, skiing, tennis, golf, hockey and everything else that gets him outdoors. He is a former Body & Soul Personal Trainer and has returned to the studio with his physiotherapy practice, Halestorm Physiotherapy & Sport Conditioning.
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| physio's corner |
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| Q: How can I improve my running? |
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A: For many of us, Spring marks the arrival of running season. Most recreational runners who have taken some time off over the winter months will need to prepare their bodies for the demands of running. This preparation includes training flexibility, strength, stability, and the cardiovascular system. This is also a good time to assess your running shoes and determine if the support and cushion are still in good order, or in need of replacement.
When we look at flexibility, we want to maximize the range of motion in your ankles, knees, and hips, and develop a stretching program that targets increases in both flexion and extension. A strength and stability evaluation will look primarily at the gluteals, quads, hamstrings, and calves, but also addresses your core.
A physiotherapist can not only help with the aforementioned tips, but also with a biomechanical evaluation of your running gait, and identification of running related injuries and how to minimize the chance of developing them. Investing in the right preparation will lead to an enjoyable and successful running season ahead.
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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