The Fitness File Body And Soul Health And Fitness
Body & Soul June 2018 Newsletter
avoid putting all of your eggs in one basket
At some point in time, you have likely been told to avoid putting all of your eggs in one basket. Apply this concept to your health and fitness and it means you should avoid concentrating all of your efforts on one component of health and fitness, i.e. diet instead of exercise (and vice versa) or cardio training instead of resistance training (and vice versa). While focusing on one component in the hopes of achieving a certain goal – i.e. diet instead of exercise in the hopes of losing weight – may be easier and may actually appear to work for a time, it is not the answer to long-term health and fitness.

Consider, for instance, that you concentrate only on your diet (what you eat, how much, etc.) and don’t do any physical activity. While you may lose some weight, you will not see an increase in muscle definition (toning), which is often associated with a positive perspective of one’s body. Additionally, your body will not gain the benefits of physical activity that it requires as you age (i.e. improved bone density). Conversely, if you focus only on exercise, then you delay or hinder your ability to lose weight as weight loss requires a caloric deficit (burning more calories than you eat). 

When it comes to your goals, we highly urge you to speak with your Personal Trainer. Not only can they help you establish SMART (specific, measurable, attainable, realistic and timely) goals but they can help you achieve them through personalized exercise programs and guidance. 
get fit for the summer!
Our always popular summer special is back!* From June 18th to July 7th, purchase the following training packages at reduced rates:
Personal Training: 10 sessions for $680 save $120
Partner Training: 10 sessions for $1,020 save $180
Small Group Training: 4 weeks (once/week) for $96 save $12

*Conditions apply. Speak with our front desk for more information.

fitness tip: just breathe

During exercises like chest presses and hammer curls, it’s quite common for people to hold their breath as they concentrate on lifting or lowering the weights (a.k.a. valsalva maneuver). Holding your breath can greatly affect the flow of oxygen to your brain which can result in dizziness, or worse, passing out. Properly performing any exercise requires that you inhale and exhale at certain points or when completing certain movements. When it comes to performing lifts, for instance, you want to exhale when you exert force.
nutrition tip: chocolate is - dare we say - healthy!
In its simplest form, chocolate (a.k.a. cocoa or cacao) is actually good for you! The issue is that what we often consider to be chocolate is actually processed food, typically including artificial flavouring and added sugars. There are several benefits that can be gained from eating chocolate (in its pure form), including: helping curb cravings, reducing stress and improving vascular function. So yes, eating chocolate can actually help you attain your health and fitness goals; however, that being said, like many other foods, chocolate should be consumed in moderation. Helpful tip: typically, the darker the chocolate the better (healthier)!
club news
Studio Closure: Body & Soul will be closed Saturday June 30th to Monday July 2nd for the Canada Day Weekend. The studio will re-open Tuesday July 3rd at 6am. We hope that you have a wonderful long weekend!

Congratulations!: Body & Soul Personal Trainer Jade Reid has graduated with a Bachelor’s of Kinesiology from UBC!

Referral Program: Did you know that our referral program includes training specials? If your friend purchases one of our summer special packages, you will receive a training session! Speak with our front desk for more information.

Waitlist: Are the times and days you want to train fully booked? Are you available at short notice to train? 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).

Aaron Case


Chiropractor & ART Therapist


Dr. Case’s past experience includes 10 years of full-time formal education in Biochemistry, Exercise Physiology, and Chiropractic as well as training in Active Release Techniques® (ART), Graston® Therapy and as a Certified Strength and Conditioning Specialist (CSCS). After 6 years at UBC, Dr. Case spent 4 years at the Canadian Memorial Chiropractic College (CMCC) in Toronto, graduating with Cum Laude and Clinic Honors.

Dr. Case treats numerous recreational, professional and Olympic athletes. Professional musicians are also frequently treated by Dr. Case, including members the Vancouver Opera, Symphony, Ballet as well other local band musicians.

physio’s corner
Q: What can I do to help Pelvic Floor Dysfunction (PFD)?
A: Pelvic Floor Dysfunction refers to disorders found within the pelvic floor. Bladder and bowel dysfunction, sexual dysfunction, pelvic pain, pelvic organ prolapse (descent of the organs) and pelvic floor muscle dysfunction are all forms of PFD. One in three Canadian women is impacted by some form of PFD, most commonly brought on by childbearing and menopause; however, men can also be impacted by PFD. 

Only 26% of Canadians experiencing incontinence have consulted a health care provider. Physiotherapy is the first choice to treating pelvic health issues. Physiotherapists can help determine the cause and assess which treatment is best for the individual, help strengthen pelvic muscles using exercises and biofeedback and establish healthy bladder habits.
Core training is fundamental to improved pelvic floor dysfunction, as well as understanding which muscles are being activated and how to control them. Consulting with a health care professional with knowledge in this area is important in order to develop a treatment plan that is appropriate and safe for your condition. 

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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V6‌R 3T‌3
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