The Fitness File Body And Soul Health And Fitness
Body & Soul January 2018 Newsletter
are your resolutions counterproductive?
You might think that any New Year’s resolution that helps you better yourself is a good resolution but oftentimes people establish goals that are too vague or simply unrealistic.

It may be that your resolution is good - in theory - but lacks specificity with regard to what is actually required to achieve the resolution. For instance, if you hope to lose weight but fail to attribute a measurable number or deadline to your goal then how will you hold yourself accountable along the way? If your goal is to “lose weight” then at what point can you actually say you have lost the weight? It’s important to be specific. By setting a vague goal, you may find yourself losing motivation as no discernible change has been made within, say, one month. This frustration may result in you giving up on your goal or it may actually steer you towards false information or unhealthy trends and fads that promise quick results.

Through no fault of their own, many people end up creating unrealistic expectations for their goals. This can be seen in short-term goals with big results (i.e. significant weight loss by spring break). Setting an unrealistic goal often pushes people to take extreme measures. For instance, some people may seek to lose weight by cutting out certain foods completely (i.e. carbs) without considering that introduction of this food at a later point will likely see all the weight (and maybe more) regained. In the end, no ‘quick’ fix can compare to a lifelong commitment to healthy eating and living.

fitness tip: stretching 101

It’s important to include stretching into your workout as it can help improve posture, reduce stress, mechanical efficiency and your overall functional performance. You may have heard your trainer refer to stretches as either dynamic (involving movement) or static (involving no movement). Typically, dynamic stretches are done before a workout to help prevent injuries and prepare the body for exercise, while static stretches are done following a workout to reduce post workout stiffness.
nutrition tip: eating before bed
Eating meals or unhealthy snacks right before bed can be counterproductive to your weight loss goals. While some people would argue that a bedtime snack helps you feel full and allows you to get a more restful sleep, eating a meal that late in the day means you don’t have the time to burn it off and use it as fuel, instead it is likely to get stored away as fat. If you are prone to eating night snacks you may want to consider why you feel so hungry just before bed. Are you eating enough throughout the day?
club news
Welcome Back!: We hope that you had a lovely holiday break filled with great company and joyous memories. We hope to see you back in the studio soon!

Massage Therapy Reminder: Before the New Year, we welcomed Registered Massage Therapist Ronan West to our Wellness Wing Team! For more information about massage therapy, or to book, speak with our front desk.

New Year, New Goals: The New Year is a great time to re-evaluate your health and fitness goals! Talk to your trainer to establish new goals that you can work towards together.

Holiday Charity: Thank you to everyone who helped us collect donations for the Ronald McDonald House! 
Ronan West
Registered Massage Therapist 
Body and Soul is pleased to once again have a registered massage therapist (RMT) on staff.

Ronan West is a graduate of the Vancouver College of Massage Therapy and has experience working with athletes, patients with injuries and patients seeking maintenance of muscle health. She uses various modalities, including deep tissue massage, fascial release, trigger point release, muscle energy technique and joint mobilizations to facilitate function and wellness. She also incorporates hydrotherapy and remedial exercises into treatment plans that further health and recovery, and empower patients in their preventative health.

Ronan believes in a holistic approach to wellness and is also trained in nutrition. As someone who enjoys running, biking and stand-up paddle-boarding, she understands the importance of therapeutic massage for general function, injury recovery and functional performance.
physio’s corner
Q: I have osteoporosis, how should I go about starting a fitness program?
A: Osteoporosis is a progressive disease where the bones become more porous and brittle, greatly increasing the risk of fractures. Supervised and specific exercise is advised to slow the progression of the disease and minimize the risk of bone damage. 

If you suffer from osteoporosis, it is important to have an exercise program with a focus on weight bearing, strength and balance - as these are key components for success - with gradual increases in load, while ensuring the risk of falls is minimized. 

Seeking a health care practitioner and fitness professional with a background of the disease is important to ensure appropriate exercise prescription.

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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