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| Body & Soul September 2020 Newsletter |
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| stand tall… head up… shoulders back… |
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During your workout, you have likely heard your trainer comment, in some way or another, on your posture and form. Most people have a good idea about what constitutes ‘good’ posture but seem to accept their own ‘bad’ posture. Maintaining good posture is key to reducing the stress on certain muscle groups along the spine. Ignoring your posture can result in reduced strength and could negatively affect your balance.1 While maintaining good posture isn’t always practical – especially when working at a desk or lounging on the couch as you scroll through your phone – it’s important to maintain postural awareness to prevent unnecessary strains and kyphosis (curvature in your upper back). In many cases, issues with posture can be managed (even treated) with stretching and ensuring proper form is maintained throughout your workout program.
One common postural issue that we see in the studio is hunched shoulders due to tight pectoralis - ‘pec’ - muscles. While we work our pecs during exercise, we do not always treat them to a nice stretch after our workout. To help stretch these muscles, consider trying the following easy stretch: with your arm bent to 90 degrees, place your forearm against an open doorway, stand in a staggered stance - with one foot in front and one behind for stability - and slowly push your chest forward. Hold for approximately 30 seconds before alternating arms and stop if you feel any pain.
The Canadian Chiropractic Association offers some tips for improving your posture as well as a simple test you can do to better understand and modify your posture while standing.
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| fitness tip: glute bridge variations |
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| Glute bridges are an incredible exercise to include in your workout program as they can help improve posture, strengthen your core, help reduce lower back pain and – of course – help tone your gluteus maximus! If you find the standard bridge too easy, consider: 1) glute bridge holds, 2) single-leg holds, 3) single-leg lifts, 4) weighted bridges and 5) bridges using suspension cables! Talk to your trainer about which variations are appropriate for your workout program. |
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| nutrition tip: the devil is in the details |
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| The average person is not likely able to tell the difference between 60g and 80g of steel cut oats, but did you know that 80g of oats means 55g of carbohydrates, whereas 60g means 41g of carbohydrates? Such details may not be an issue for some people, but it is relevant information for those looking to lose or gain weight. If you are serious about losing (or gaining) weight, you may find it beneficial to have a food weighing scale in order to help you better track and measure your ingredients, as well as your overall calorie intake. |
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| club news |
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New Staff Members: We are excited to welcome Luke Ramnath, Laura Claridad and Narges Nejadsattari to the Personal Training Team. Learn more about our amazing staff here.
Saturdays are Back!: In last month’s issue, we announced that the studio would be temporarily closed on Saturdays. We are excited to announce that we will once again be open on Saturdays from 7am to 3pm starting September 12th!
Outdoor Training: We recognize that some clients are not yet ready to return to in-studio training, which is why we are continuing to offer Outdoor Training. Clients may request to meet their trainer at Almond Park or, in the event of poor weather conditions, in Body & Soul’s underground parking garage. We have spent the last few weeks sprucing up the garage to make the space more comfortable for trainers and clients. |
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| Luke Ramnath |
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| Personal Trainer |
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With over 10 years experience in the fitness industry, Luke is a highly skilled fitness professional. He has his personal training certification with The Register of Exercise Professionals, is a CanFitPro certified Personal Trainer and has his Mixed Martial Arts (MMA) for Fitness certification. He also holds a nutrition diploma from Stone Bridge College and has a nutrition certification from the BodyMind Institute. Luke is an active runner, soccer player, MMA participant and former rugby player.
As a Personal Trainer, Luke empowers his clients to show them that they can achieve anything they put their minds to. He specializes in helping clients with weight loss, toning, core strength and improving mobility.
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| physio’s corner |
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| Q: With the summer coming to an end, how can I prepare for the fall? |
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A: Fall is a great time to re-focus our health and fitness goals, and plan for a fitness schedule that has variety in both activity and physiological benefits.
It is important to address strategies for both optimal mental and physical health. Adding focused breathing techniques or mindfulness practices can reduce stress, anxiety, and tension in the body. Fitness routines that have a balance of cardio, strength, mobility, and dynamic movement will ensure resilience and adaptability.
This can be a good time to try a new activity, change your walking, cycling, or running route, add a home stretch routine, try a new class, or challenge yourself to reach a new fitness milestone.
It is important to make fitness changes gradually, listen to your body and address any aches or pains with a healthcare professional.
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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