The Fitness File Body And Soul Health And Fitness
Body & Soul September 2017 Newsletter
“I want to try the impossible to show that it can be done.” – Terry Fox
To persevere against all odds despite physical limitations and societal doubt is no small thing. On September 1, 1980, Terry Fox, a 22 year old man who had lost one of his legs to cancer, ran his last miles after having run an average of 26 miles a day since April 12, 1980, all for cancer awareness.1 We all face challenges in our daily lives, but we can be inspired by Terry Fox to face these challenges head on and to keep moving forward.

Following are three tips to help you persevere and overcome obstacles on your health and fitness journey:

1. Adopt positive self-talk. Self-deprecating talk is disturbingly common, particularly as people compare themselves to other people - a phenomenon more common now that we are all so widely “connected” through social media platforms. Taking the time to reassure yourself and convince yourself of your worth can make a huge difference in helping you achieve your goals.

2. Establish realistic goals. If your goals aren’t attainable – whether due to your lifestyle or because the goals themselves are unrealistic – what’s the point? You will ultimately become stuck, sad, or angry and may ultimately give up.

3. Make a plan. It’s great that you want to achieve certain goals but how and when will you achieve them? Without a detailed plan (what, how and by when), you can’t effectively measure and note progress made.

Talk to your trainer for more tips on how you can positively influence your health and fitness journey. For more information about the local Terry Fox run taking place later this month, click here.
fitness tip: the importance of warm-up sets
A generic warm-up is a great way to increase muscle and core temperature as well as blood flow throughout the body; however, it is important to consider specific warm-up exercises for better performance in your workout. For instance, when preparing to perform a heavy compound lift, you should do a warm-up set with about 20% of the weight you will be lifting. Done properly, a warm-up set will help you execute the heavy compound lift with more ease!
nutrition tip: how much added sugar are you consuming?
If you took the time to read the labels of food in your house, you may be surprised by the number of foods which contain added sugar. The amount of added sugar in certain foods and beverages can also be shocking but what’s more surprising is how few people seem to understand how much added sugar they are actually consuming. Did you know, for instance, that added sugars might show up as “syrups” or variations of words ending in “ose” like fructose on the label? Added sugar, in small quantities, may not be an issue but keep in mind that it is digested immediately and can boost your blood sugar levels rapidly.2
club news
Studio Closure: Body & Soul will be closed Monday October 9th for Thanksgiving. Studio will re-open Tuesday October 10th at 6am. We hope that you have a lovely long weekend!

Establish SMART Goals: Fall is a great time to revise or establish new SMART – specific, measureable, attainable, realistic and timely – goals! Talk to your trainer about identifying new goals that you can work towards, together.

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.

Return to Training: For some clients, the Fall is a great time to return to training. Don't forget about the following client perks: 1) referral program, 2) cardio package and 3) complimentary reassessments. Speak with our Front Desk Team for more information.
Pedram Enghiad
Personal Trainer
Pedram is a BCRPA Certified Personal Trainer, a certified Clinical Exercise and Post Injury Rehabilitation Specialist, and a certified Nutrition Advisor with more than eight years of experience in the fitness industry.

As an active fitness competitor, Pedram is very passionate about fitness and the well being of his clients. He believes that fitness and exercise should be fun. As a result, he strives to provide his clients with the style of training that they enjoy. Pedram has experience training a wide range of clients from teenagers to seniors as well as FemSport and Tough Mudder athletes. Having overcome his own injuries, Pedram was inspired to become a post injury rehab specialist and has worked with clients suffering from knee, back, elbow and shoulder injuries, helping them recover in a safe and fun training environment.
physio’s corner
Q: No pain, no problem?

A: I often see patients for the first time long after an injury has occurred. Their pain has significantly retreated or even disappeared, but significant dysfunction remains.

While it may seem like waiting for the pain to go away is a sign you are ready to get back to activity after an injury, returning without rehab may leave you at a high risk of re-injury. Muscle and ligament strains, fractures, contusions, etc. can all impair joint proprioception, muscle firing and reaction time.

Undergoing a thorough evaluation to detect any movement impairments, instabilities or weaknesses with a health care professional - along with an individualized rehab program - can minimize the risk of re-injury and accelerate your return to full activity.

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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37‌85 We‌st 10‌th A‌ve.
Vanco‌uver, BC
V6‌R 3T‌3
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Body & Soul · 3785 W 10th Avenue · Vancouver, B.C. V6R 3T3 · Canada

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