The Fitness File Body And Soul Health And Fitness
Body & Soul May 2018 Newsletter
exercise brings mental clarity
You may have heard that exercise is a great way to relieve stress and clear your mind but do you know why? Though more research is required to better understand the relationship, studies continue to show that exercise brings mental clarity, in part, due to increased blood flow throughout the body, by which more oxygen and energy is supplied to the brain. Additionally, the hippocampus (critical for memory and learning) is very active during physical activity and - with the neurons firing up in the hippocampus - cognitive function is found to improve.1 According to the Anxiety and Depression Association of America, exercise helps improve cognitive function because physical activity helps reduce fatigue and improves alertness, concentration and your quality of sleep!

When we are stressed, our bodies experience increased levels of Cortisol. Cortisol is a stress-hormone that decreases metabolism, immune-response, bone-density and muscle tissue, and increases blood-pressure and abdominal fat. You can counter the effects of Cortisol with Endorphins! Endorphins fight Cortisol, alleviate pain and stimulate the production of dopamine, a “feel-good” chemical in our brains. So, how can we increase the production of Endorphins to battle Cortisol? Since Endorphins are naturally produced in response to exercise, the answer is easy – get moving!

In addition to bringing mental clarity, improving memory and reducing stress, regular exercise can help improve your confidence and your sex life - arousal and *cough* blood circulation *cough*!

fitness tip: try the bird-dog crunch

You may have heard of this exercise before, although it may have been under a different name. The bird-dog crunch is a great core exercise that begins with you on your hands and knees. Keeping a flat back (don’t arch it!), bring your right leg to touch your left elbow under your stomach and then extend both back out again. Return to the starting position and then repeat the movement on the other side (left leg and right elbow) or continue for a few reps before alternating sides.
nutrition tip: Sight. Sound. Taste. Smell. Touch.
While you rely heavily on the sense of taste and smell to enjoy your meals, you may enjoy them more when you consider the sight, sound and feel of them as well. Think about it: a meal that is visually appealing – let’s say colourful and plated in an attractive manner – leads the mind into believing it is flavourful and delicious. Additionally, the sound of food can be an important factor as certain foods, particularly breads, require a crunch to know that it is fresh. Lastly, many people enjoy “finger food” as it adds an element of fun to the meal (i.e. playing with and assembling your foods!).
club news
Studio Closure: Body & Soul will be closed Monday May 21st for Victoria Day. The studio will re-open Tuesday May 22nd at 6am. We hope that you have a lovely long weekend.

Client Appreciation: We ♥ our clients! We're celebrating with a client appreciation event between May 14th and 19th. In addition to some little takeaway goodies, we will have some great prizes!

Travelling This Summer?: With summer just around the corner, we want to remind our clients travelling over the summer break to please let our front desk know when you will be away as soon as possible so that we may remove you from the schedule and work towards filling your trainers’ schedules!

Social Media: Did you know that Body & Soul is active on Facebook and Twitter? We also have an active blog on our website!

Goran Jevic

Front Desk Supervisor
Goran was born in Croatia and grew up in Serbia, where he completed one year in journalism school before starting to work at a news agency and provincial newspaper. A few years later, he became an interpreter and guide at the City Museum of his hometown Novi Sad. Ultimately, his desire to work in hospitality drew him to the West Coast, where he began working in Tofino at the prestigious Wickaninnish Inn. After eight years in Tofino, Goran moved to Vancouver and has now joined the Body & Soul Front Desk team.

In his free time, Goran enjoys swimming, soccer and basketball. He also enjoys surfing when he returns to visit Tofino.
physio’s corner
Q: New season, new sport, new injury?
A: For many people, the temptation to jump back into an activity quickly after a break can lead to overuse injuries. 

It is important to prepare your body for a new activity with a gradual warm up, targeted static and dynamic stretching and a gradual increase in intensity. The first few sessions of the activity after a break should be shorter in duration to limit post exercise soreness, prevent strains and reduce the chance of developing an overuse injury. Try to avoid consecutive days of a new activity during the first week or two as this will help your body recover between sessions. A post activity cool down and stretch are also an important part of a comprehensive injury prevention plan. Having a plan in place to progressively increase a certain activity will reduce the risk of injury and prevent lost time doing the things you enjoy. 

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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