The Fitness File Body And Soul Health And Fitness
Body & Soul December 2018 Newsletter
“life begins at the end of your comfort zone.” – Neale Donald Walsch

In many aspects of our lives, we find comfort in what’s familiar and known to us. While this may seem harmless, complacency can hinder one’s progress, particularly when it comes to individual health and fitness goals.

At some point, most of us have reached a plateau with respect to our goals – i.e. unable to lose the last five pounds after significant weight loss over several months – and the frustration can lead us to completely abandon our current routine and seek new, and sometimes desperate, alternatives (i.e. supplements or extreme dieting). What many people don’t realize is that the body may have simply adapted to the current demand (load, reps, intensity, etc.) and may just require modifications to once again be challenged. Essentially, you may not need to change what you’re doing, rather how you are doing it.
There are many ways that you can change how you go about your workout; for instance, if you’ve been comfortably performing three sets of 15 goblet squats with a 20lb dumbbell, try: 1) increasing the load to a 25lb dumbbell, 2) increasing the reps and performing three sets of 20, or 3) incorporating an isometric hold at the end of each rep (holding the squatting position for 10-15 seconds before rising).

Don’t let your comfort zone prevent you from achieving your health and fitness goals!


looking for a holiday gift?

Body & Soul's holiday special is back just in time for the holidays! Until December 21st, purchase 5 Personal Training sessions for $375 (save $50). Conditions apply. Speak with our front desk for more information.
fitness tip: eccentric exercise training
The eccentric phase of an exercise takes place when a muscle is under tension while it is lengthening; for instance, the eccentric phase of a bicep curl occurs when you are lowering the weight whereas the concentric phase takes place when you are lifting the weight. Since we are able to produce much greater force eccentrically, we can stress our muscles more to stimulate muscle growth and increase strength gains more efficiently compared to the concentric phase.
nutrition tip: baking with avocados
Did you know avocados are technically considered a fruit? In fact, they are classified as a single-seeded berry! You may also be interested to know that they are considered the “butter” fruit as they can often be used in place of butter for some tasty baked desserts! Interested? Consider this delicious chocolate cupcake recipe! Whether you choose to include them in a salad, bake with them or eat them as they are, avocados are loaded with nutritional value including: monosaturated fatty acids (i.e. the good fats), potassium, fibre, etc.1
club news
Studio Closure: Body & Soul will be closed Saturday December 22nd to Monday January 1st for the holidays. The studio will re-open Wednesday January 2nd at 6am. We hope that you have a lovely and safe holiday break!

Holiday Charity: As mentioned in the last issue, we are collecting donations for the Ronald McDonald House. If you are interested in donating items, please see our in-studio posters for more information. Items will be collected until Saturday December 15th and delivered on Monday December 17th.

Healthy Holidays – Home Program: You can stay active with our Healthy Holidays 15-day workout program created by former Body & Soul Personal Trainer Isabel Verse.

New Staff Member: We welcomed Laura Twomey to the Front Desk Team at the end of October. Learn more about Laura and other Body & Soul staff members here.

Michelle Wong


Head Trainer


Michelle has a diploma in Sport Science from Douglas College, is a BCRPA certified Personal Trainer and registered Osteofit Trainer, a certified Pre and Postnatal Fitness Specialist, Menofitness certified and has been a BCRPA certified Group Fitness Instructor since 2001. She has played competitive tennis, volleyball, and softball.

Michelle’s goal is to make exercise fun by sharing her love for fitness one smile and one drop of sweat at a time. She is attentive and prides herself on listening to each client’s specific needs and goals, and working to take them to the next level in their fitness.

physio’s corner
Q: Do I apply heat or ice after sustaining an injury?
A: The debate as to which is the best treatment for an acute injury continues to evolve as further insight into the effects of each modality is researched. Currently, there is a shift away from the use of ice beyond the first 60 minutes of an injury. While ice is helpful in reducing the pain of an injury right away, it actually delays the healing process that our body naturally undergoes. We need circulation (blood flow) to deliver the repair cells to injured tissue and to transport damaged cells away. While swelling may limit joint movement andathletic performance in the short term, it is a necessary process for tissue healing. Heat helps blood vessels dilate and bring more blood flow to an injured area, keeping surrounding muscles relaxed.

Experts agree that following most soft tissue injuries, the recovery process should include some form of movement, exercise, analgesic (pain control) and treatment. If you have a soft tissue injury, speak to your healthcare professional, who will evaluate the severity of your injury and prescribe appropriate guidance for optimal recovery.

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

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Body & Soul · 3785 W 10th Avenue · Vancouver, B.C. V6R 3T3 · Canada

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