The Fitness File Body And Soul Health And Fitness
Body & Soul December 2017 Newsletter
'tis the season for maintenance
With the holidays coming up, some people struggle with weight gain due to delicious festive snacks, holiday parties and family dinners, as well as struggle with staying active due to the cold, damp weather. While establishing and working towards a new goal is unrealistic for many people at this time, there is no reason why you can’t maintain your current level of health and fitness (i.e. avoiding weight gain or strength and cardio losses).

In the event that you are attending a festive buffet or casual dinner, we suggest doing a little walk through to identify healthy alternatives before filling your plate, giving you full control over what and how much you eat. In the event that you are dining out, be sure to check the menu online and choose a healthy option before heading out the door. The best advice, however, is that you should never starve yourself in anticipation of later meal plans. You might think you are saving calories but you are actually more likely to overindulge later on as you are hungrier than you would have been had you had small meals throughout the day.

Staying active may be a challenge, but there are plenty of seasonal activities you can partake in, including: skiing, snowboarding and ice skating. If you’d rather not try something new, you can always stay active with our Healthy Holidays 15-day workout program created by former Body & Soul Personal Trainer Isabel Verse. Whatever you choose to do during the break we hope that you will stay safe and have fun!

looking for a holiday gift?

Body & Soul's holiday special is back just in time for the holidays! Until December 22nd, purchase 5 Personal Training sessions for $375 (save $50).Conditions apply.

We also have gift certificates available for Registered Massage Therapy. Speak with our front desk for more information.

fitness tip: why should I measure grip strength?

Often measured by a dynamometer, your grip strength is an important measure to consider as it gives you information about your upper body strength; for instance, lower scores tend to mean a weaker upper body. A strong grip is important as it makes aspects of your daily life (opening jars, walking the dog, etc.) easier and is essential for certain sporting activities (i.e. rock climbing, golf, etc.).Typically, grip strength will improve with improvements to upper body strength.
nutrition tip: are you getting enough protein?
Some people find their strength gains are not where they should be despite actively training. One reason, often overlooked by those just starting out, is protein intake. Protein is essential for gaining strength as it is what the body uses to build the muscles back up to react to increased demand. If you aren’t eating enough protein, it can actually hinder your efforts in the gym. Most people only need about 0.8-1g of protein per pound of lean body weight (not total weight) per day. If you aren’t getting enough from whole foods, consider a good protein shake! 
club news
Holiday Closure: Body & Soul will be closed Saturday December 23rd to Monday January 1st for the holidays. The studio will re-open Tuesday January 2nd at 6am. We hope that you have a lovely and safe holiday break!

Holiday Charity: This year we will be collecting donations for Ronald McDonald House! Please see in-studio posters, or speak with our front desk, for more information.

New Staff Member: We are excited to welcome Boris Tang to the Front Desk Team!

Registered Massage Therapy: We are excited to introduce Registered Massage Therapist Ronan West to our Wellness Team! Speak with our front desk for more information about Ronan’s hours, massage rates and gift certificates.
Angela Longstaffe
Owner & CEO
Angela Longstaffe was one of Body & Soul’s first clients when it opened in 1995. Her doctor had referred her to the facility to assist with pain issues and, although skeptical, she agreed to try personal training. Her experience at Body & Soul surpassed all of her expectations: not only did her pain issues become manageable, she also received the support she needed to start improving her general health and fitness.

Angela soon saw that Body & Soul was a vibrant business with the potential to help many other people like herself; and she wanted to be a part of it. She became a silent partner in 1998 and three years later became involved in the daily management of the business. She became Body & Soul’s sole owner in 2003 and, with the exception of an unsuccessful attempt at retirement in 2011 (she couldn’t stay away), she continues to actively manage the business today.
physio’s corner
Q: What can I do to improve frozen shoulder?
A: Frozen shoulder, or Adhesive Capulitis, is a painful condition that can occur in both men and women, more commonly as we age. 

While there is no ‘magic cure’ for frozen shoulder, there are some things that you can do to minimize the dysfunction of your shoulder joint and surrounding area. Maintaining your range of motion through active and passive stretching of the shoulder and spine, performing active rotational and circular movements, and building strength of the rotator cuff muscles is important.

Having a health care professional perform joint mobilization, soft tissue release, along with the application of certain modalities can also minimize the impact of the condition. For guidance of an effective treatment plan, consult with a healthcare professional.

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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