The Fitness File Body And Soul Health And Fitness
Body & Soul February 2019 Newsletter
short-term vs. long-term goals

Most of our clients begin their journey at Body & Soul with a specific goal in mind, i.e. weight loss, strength, flexibility, etc.; however, few clients seem to have a specific timeframe in mind. After discussing their goals with their trainer, clients are better able to identify a specific deadline for their goals. It is at this point that our trainers work with the client to establish short-term goals (achieve within two months) and long-term goals (achieve after six months or more).

The primary benefit to setting short-term goals is that it allows you to identify progress on a regular basis (sooner than you might otherwise have expected), keeping you both motivated and on track to ultimately achieve your long-term goals. Consider, for instance, if you had the goal to lose 10 pounds before the summer. Sure, you could simply weigh yourself occasionally to see if you are on your way to losing the weight, but wouldn’t it be more enticing and rewarding to see clear progress towards your main goal in, say, one month, two months, and so on?

When it comes to establishing your individual 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 a personalized exercise program and professional guidance.


fitness tip: static stretches

Completing a post-workout stretch is incredibly important to help reduce post workout stiffness. Additionally, stretching can help improve posture, reduce stress and improve mechanical efficiency and overall functional performance! Static stretches (involving no motion) are typically completed after a workout. The type of stretches you should do will depend on which part of the body you worked (i.e. was it a full-body workout or did you focus on the upper/lower body). For some sample stretches, click here

nutrition tip: whole-foods diet

The whole-foods diet is pretty much what it sounds like – it includes foods that are “whole” and not processed or altered in any manner prior to making it onto your plate. Ultimately, what you put into your body affects how you function and what you eat can impact how you feel. For instance, most people feel lethargic after eating greasy meals, yet feel more invigorated after eating high quality, nutritious  - and “whole” - meals. Eating healthy doesn’t have to be complicated; in fact, a whole-foods diet is just about as uncomplicated as it gets!
club news
Studio Closure: Body & Soul will be closed Monday February 18th for Family Day. The studio will re-open Tuesday February 19th at 6am. We hope that you have a lovely day surrounded by loved ones!

More SGPT!: Last month we offered several new Small Group Personal Training sessions for a trial period – find out here which ones we decided to keep!

Studio Closure: The studio will be closed Saturday March 9th as our personal trainers will be renewing their CPR and first aid certifications. If you typically train on Saturdays, please speak with our Front Desk about rescheduling your session for a different day. We apologize for any inconvenience and thank you for your understanding.
Laura Twomey

Laura Twomey


Front Desk Supervisor


Laura grew up in County Meath, dubbed the Royal County, in Ireland. Over the years, she has participated in a variety of sports, including two of Ireland’s national sports, Gaelic Football and Camogie. However, her true passion has always been horseback riding. Throughout the years she has competed in show jumping and dressage, winning several awards along the way. Laura studied English and Politics at Dundalk Institute of Technology. She also completed a professional make-up artistry course prior to moving to Vancouver in 2017.

When Laura is not at Body & Soul, she enjoys hiking and snowboarding. She also plays for a Gaelic Football team based in Vancouver, which competes in tournaments throughout the summer months.

physio’s corner
Q: How can a functional assessment help?
A: Winter is a great time of year to address any injuries, imbalances and compensation patterns your body may have. While most people tend to ignore various signs their body is showing them, there are often consequences to continuing on without addressing an underlying problem.

A physiotherapist is highly trained in assessing movement pattern errors and underlying structural imbalances that can contribute to pain or future injury. A systemized movement assessment and biomechanical exam is often all that is needed to identify and correct any issues before they become a problem.

Having your physiotherapist develop a corrective exercise plan, which your Personal Trainer can then incorporate into your workout program, is a great way to minimize future injury and allow you to maximize your fitness 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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37‌85 We‌st 10‌th A‌ve.
Vanco‌uver, BC
V6‌R 3T‌3
Ph: 604.224.2639
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Body & Soul · 3785 W 10th Avenue · Vancouver, B.C. V6R 3T3 · Canada

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