The Fitness File Body And Soul Health And Fitness
Body & Soul February 2018 Newsletter
practice self love
According to Psychology Today, self love is a state of appreciation for oneself that grows from actions that support our physical, psychological and spiritual growth. Research shows that practicing self love improves mental health, reduces stress, and is correlated with successfully making positive changes to healthy behaviours such as exercise and diet.1 However, many of us struggle with self love and the ability to appreciate ourself and our worth.

Following are some tips to help you practice self love:
  • Acknowledge your strengths. We are often quick to recognize our weaknesses, but slow to acknowledge our strengths. We all have strengths, sometimes it just takes a bit of time to understand what they are.
  • Treat yourself. Perhaps one of the most rewarding things you can do for yourself is to treat yourself to something now and then. This may be seen in edible treats, time spent alone or time spent away.
  • Prioritize and make time for yourself. It may seem like an obvious method of self love but so few people take the time to focus on themselves. You may have other obligations and people to care for but you can’t be the best version of yourself when you are not at the top of your game – which is why you need to be a little selfish sometimes.
  • Smile in the mirror. It may seem silly but the emotions you put forth – even if not felt - can actually impact how you feel. In 1872, Charles Darwin first postulated that an individual’s physical responses (i.e. smiling or frowning) could influence how they actually feel.2

fitness tip: cardio intervals

Interval training involves alternating between high-intensity exercise and low-intensity recovery periods. For instance, a cardio interval training session could include a 15 minute warm-up (lighter running with short bursts of speed towards the end in preparation for next stage) followed by about 30 seconds of “run for your life” running, which is then followed by a few minutes of slow running (or jogging). You then repeat the maximum bursts followed by recovery until you are done. Finish with a cool down.
nutrition tip: fibre-rich food
Are you getting enough fibre? Most people don’t get enough fibre but don’t realize it; however, ensuring you get enough fibre in your diet is extremely important as it helps to maintain blood pressure, reduce cholesterol, and much more. According to the Mayo Clinic (MC), women should be getting a minimum of 21 to 25 grams of fibre a day and men should get a minimum of 30 to 38 grams a day. The MC also provides a detailed list of fibre-rich foods.
club news
Studio Closure: Body & Soul will be closed Monday February 12th for Family Day. The studio will re-open Tuesday February 13th at 6am. We hope that you have a lovely long weekend!

Give the Gift of Therapy: This Valentine’s Day, give your loved one the gift of massage therapy. Registered Massage Therapy is offered in 45, 60 and 90 minute sessions. Gift certificates are available at the front desk.

New Staff Member: We are excited to welcome Theresa Faulder to the Personal Training Team!

Website Redesign: After 10 years, our website has undergone a complete redesign! Check out our new, mobile-friendly website at
Constance Batore
Personal Trainer
Constance has a Bachelor of Kinesiology degree from the University of British Columbia and has completed National Coaching Certification Program courses. She has an extensive background in Martial Arts, including seven years in Muay Thai, three years in Jujitsu and Pankration as well as a blue belt in Taekwondo and Karate. She is currently training in Wing Tsun. She has worked with clients with disabilities through UBC Access and Diversity and was a swim coach for the Special Olympics.

As a personal trainer, Constance believes that everyone has the ability to be strong, confident, and independent. She believes that the quality of a movement takes precedence over the quantity of a movement. As a result, she works on functional movement patterns before progressing an individual to more complicated movement patterns and weight training.
physio’s corner
Q: How can I prevent injuries during exercise?
A: Injury prevention should be integrated into every exercise session, regardless if you are working with a trainer or alone. While not every injury can be prevented, there are some basic things that can be done to minimize the risk of an injury occurring. 

Elevating your body temperature gradually, for instance, will create more elasticity of your connective tissue. Dynamic and passive stretching, once your body is warm, will increase the length of your muscles and connective tissue surrounding your joints. 

Additionally, gradually and progressively increasing the intensity, speed or resistance of an exercise can reduce the strain on tissue. Selecting a load that is within your limits and having a spotter if lifting heavy loads is important in case assistance is needed. 

Lastly, ensuring your exercise environment is clear of any object not part of your exercise will reduce the risk of tripping or falling. If you are unfamiliar with equipment or certain exercises, consult with an exercise professional to assist you with your training.

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

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