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| Body & Soul Febuary 2021 Newsletter |
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| tips for exercising at home |
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While we love to see our clients in the studio for regular training sessions, we understand that some people are still more comfortable working out at home right now. To help you get the most out of your home workouts, we have the following tips:
- Optimize your space: it can be hard to find motivation for exercise when you have countless distractions around you, which is why it is important to setup a space for exercise and to reduce (or remove) anything that might distract you. Consider vertical storage options – shelving – to prevent clutter accumulating at a lower level, storage containers for portable equipment, and setting up a corner with all exercise equipment and making this your workout corner!
- Prep your workouts: preparing your workouts in advance will reduce “dilly-dallying” between sets and will help organize your workouts in terms of which muscle groups or focus you will have, e.g. perhaps you want to focus on upper body for this workout but lower body for the next.
- Temptation bundling: is there a television series you are considering streaming? Why not use this as an opportunity to improve your health and fitness? You can do this by only allowing yourself to watch an episode during your workout. Think about it, you can watch an episode every day whilst being more active!
You don’t need a large space to start your home workout program – just a bit of imagination and planning! |
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| fitness tip: the Pallof press |
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| The Pallof press is a great anti-rotational core-focused exercise. Using a cable machine, or a band secured to a solid piece of equipment, set the handle at chest height (bring it under tension by stepping out) and – with your body perpendicular to the cable/band – push the handle forward (almost locking out your elbows) for a couple of seconds before returning the handle back to your chest. Maintaining proper form and control is critical – talk to your trainer for more information. |
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| nutrition tip: have you heard about antinutrients? |
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| Antinutrients are plant compounds that interfere with the body’s ability to absorb and use nutrients.1 Some examples of antinutrients include phytic acid, tannins, lectins, protease inhibitors, and oxalates.2 Typically, in order for antinutrients to cause harm, you would have to consume a substantial – near impossible – amount. While this term shouldn’t keep you up at night, there are some cases in which you would need to be mindful of antinutrients; for instance, individuals who are susceptible to kidney stones are advised to avoid high-oxalate foods (e.g. nuts and beets).3 |
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| COVID-19: studio update(s) |
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Moving forward, our newsletters will include studio updates on the COVID-19 pandemic and provincial health orders.
In November 2020, we reduced small group personal training session sizes to a maximum of two clients in accordance with BC’s public health order regarding group fitness. We have decided to continue holding our group sessions with a maximum of two clients until June. We will reassess our group’s capacity again in May.
Learn more about our COVID-19 policies. |
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| club news |
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Studio Closure: Body & Soul will be closed on Monday February 15th for Family Day. The studio will re-open on Tuesday February 16th at 6am. We hope that you have a lovely and safe long weekend.
Testimonials: Do you absolutely love your training sessions, personal trainer(s) and/or the Body & Soul studio? Let us know! We are always looking for testimonials to add to our website. You can also review us on Yelp or Google. Thank you to everyone who has taken the time over the recent months to send us feedback!
Referral Program: Refer a new client who purchases a one-on-one, partner 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. |
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| Dr. Aaron Case |
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| Chiropractor & ART Therapist |
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Dr. Aaron Case brings a wealth of training and experience to his practice. After 6 years at UBC, he spent 4 years at the Canadian Memorial Chiropractic College (CMCC) in Toronto, graduating with Cum Laude and Clinic Honors. He has formal education in Biochemistry, Exercise Physiology, and Chiropractic, as well as training in Active Release Techniques® (ART) and Graston® Therapy. He has also been a Certified Strength and Conditioning Specialist.
Dr. Case has over 15 years of experience treating a variety of injuries and conditions, including:
- Overuse and repetitive strain injuries from sitting, computers, work or sport
- Professional, competitive and recreational runners, triathletes, and endurance athletes
- Athletic injuries from interval-based activities/sports
- Aches and pains brought on by the activities of daily living
- Nerve entrapment and other complex conditions
He credits his high level of treatment success to the variety of modalities available to him: Shockwave therapy, Class 4 laser, Active Release Techniques, Chiropractic, Graston, and exercise rehabilitation. He uses detailed initial assessments combined with his extensive experience to determine which modalities will be most effective for each patient.
Dr. Case is an integral part of the Body & Soul team, having been with us for over 15 years. To learn more about Dr. Case, please visit www.draaroncase.com.
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| physio’s corner |
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| Q: Running hurts my knees! What can I do? |
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A: For some people, running is associated with joint pain, particularly in the knees. If you experience pain while running, it is important to have a detailed assessment to determine the underlying source of your pain.
In many cases, stiffness in the ankles or calf muscles leads to a change in stride that can cause increased friction under the patella. Conversely, tightness in the hip flexor muscle group can lead to a less efficient stride pattern. In some situations, patellar tracking is a cause of pain, which can be rectified with a combination of foot support, soft tissue release and muscle strengthening exercises.
Implementing a pre-run routine of foam rolling, dynamic stretching and a gradual warm-up of intensity will reduce the chances of joint soreness during and after your run. Post-run static stretching will also alleviate joint tightness or pain.
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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