Why did you pursue dietetics/nutrition? How do you define what you do?

Alex: I got into nutrition and dietetics for my love of food. I absolutely love food and love eating! I also love feeling healthy, energized and great, and I love helping people feel the same way. With those two passions combined, becoming a Dietitian made sense. I believe in the power of food, how it can heal, enhance and change your life. Of course, when I talk about food, I’m referring to real food, and I think that’s what is missing in most people’s diet today.

Jennie: I got into holistic nutrition because I have always had a strong connection with healthy food and how it has made me feel. I would define a Holistic Nutritionist as someone who addresses all different angles of a person’s health – all systems working TOGETHER. We believe the body is complex and each person has different needs – therefore we treat the person sitting in front of us.

What’s your educational background?

Alex: I have a Bachelor’s degree in Dietetics and Nutrition, specializing in clinical and sports nutrition. I also have a diploma in Nutrition for Health Promotion and Disease Prevention from the University of San Francisco, a certification in Bach Flower Therapy, Mesotherapy and am a certified Yoga Instructor.

Jennie: I have a Bachelor’s degree with a major in English and Creative Writing. I also am certified to teach English as a second language and have a diploma in Applied Holistic Nutrition.  I graduated all with honours. 

What relationship should people have with food?

Alex: We think that our relationship with food is just that – a relationship with food, but in reality it is the relationship with our body.We have to think about food as information, and what information we want to give to our body (and of course, this information has to taste delicious!). Feed your body with what it needs, respecting and listening to my body every step of the way. Food has always been an important part of my life, in part because of my culture – everything revolves around food! Not just eating it but a strong, passionate connection to the process of making good food, and sharing it with your loved ones.

Jennie: Start to become aware of the impact your eating decisions have on yourself, community and the environment. This is why 10 years ago I decided to go plant-based. Since then I have become so much more adventurous and creative in the kitchen! Experiment by discovering different flavours, ingredients and substitutions that make cooking and working with food so much more fun and ethical!

How can someone stay inspired and motivated to eat well? 

Alex: Focus on health and your body from the inside out. If you want to feel good, be healthy and have a high-quality body, eat good, high-quality food. Also get yourself in the kitchen! There’s something magical about cooking, you learn so many things along the way and you can decide which ingredients you want to use and how, so you become more aware of what you put inside your body. I have a few cookbooks for when I feel stuck in a rut, I don’t think I’ve ever followed a recipe perfectly! They do inspire me to play around with different flavours and ingredients that I normally wouldn’t.

Jennie: Stay inspired to eat well by making cooking fun! Set aside time to prepare a healthy meal or snack with friends and family. I always look forward to getting fresh ingredients from a local market and experimenting with my own recipes. The process of collecting our ingredients and cooking our food should be done with care. To feel good, energized and stronger for your workouts and life you need to feed your body well!

What is your opinion on taking supplements? 

Alex: Always have a reason and be informed. I don’t recommend taking supplements just for the sake of taking them. I do recommend being informed of what the supplement actually is, if it has any side effects, where it’s sourced from, the presentation of the active ingredient, the bio-availability, etc. There a lots of people who take supplements that don’t really need them, always ask your health professional before starting.

Jennie: I believe they definitely have their time and place. It’s no surprise that your body’s preferred source of vitamins and minerals if through food – but sometimes we need some extra help or compensation.  Especially if you’re in a “treatment” phase. 

What nutritional recommendation do you have for athletes?

Alex: The quality of your food will determine the quality of your performance. Stay hydrated, get plenty of sleep at the right time, invest in high-quality protein sources and ‘superfoods’ like cordyceps, spirulina, chlorella, etc. Watch out for nutrients you may be deficient in, have clear goals and have professional guidance to reach them.

Jennie: The MOST important thing is to listen to your body. If it’s sore or fatigued, maybe you need a rest day or to take it a little easy. You can’t burn your body out. Recovery after workouts is so important; refuel with adequate protein and carbs, rehydrate with electrolytes to speed recovery time, you’ll get way more out of your training.

What nutritional recommendation do you have for the aging population?

Alex: Strength training. It isn’t a nutritional recommendation but it is extremely important! Stay hydrated, keep a steady protein intake and be aware of your needs, whatever they may be: hormonal support, bone health, inflammation, etc. I would also recommend including turmeric, black pepper and ginger in your diet.

Jennie: It’s actually pretty important to think about getting a nutritionist on your health care team. The aging process if very stressful on the body and can be made easier and supportive with proper nutrition.  Managing bone/weight loss, delaying memory loss and preventing falls can all be supported with proper nutrition and lifestyle adjustments. 

Are you hosting any upcoming workshops or nutrition classes open for registration? 

Alex: I am hosting a few this year although the date is yet to be determined. You can follow my Facebook Page or Instagram (links below) to stay updated on my upcoming events!

Jennie: I will be collaborating with Danille at renewretreats in October! It will be  all about how to properly fuel yourself for hiking – before, during and after! It’s going to be great and super informative, it’s a subject I’m super stoked about. I’m also collaborating with Nicole, the Client Care Manager + Cardio Trainer at Le Physique, on a workshop to target S.A.D. (Seasonal Affective Disorder) with therapeutic yoga and nutrition! Tickets are not yet for sale, but I will post further information on my social media closer to the workshop dates.

Connect with Alex…

Facebook Munchies of the Healthy Mind, Instagram @munchiesofthehealthymind or @la__maka, or email alexandracabezarasch@gmail.com

Connect with Jennie…

Instagram @jenniesokol or email jenniesokol4@gmail.com

Nicole LeClair

Nicole is a therapeautic yoga teacher and UBC kinesiology student passionate about holistic health and wellness. She aims to embrace a variety of perspectives to natural health and healing approaches. Her curiosity continues to fuel her journey in living a healthy lifestyle for her mind and body.

The post Dietetics & Holistic Nutrition: Tips from the Pros first appeared on Le Physique | Vancouver Personal Training.

This week has been a pivotal moment in my life. I am now eligible for a seniors’ discount at a well-known drugstore. Having worked in the fitness and health field for a few decades and continuing my studies, it is of great interest to me the way our physiology progresses as we age.

Our life history we carry in our bodies, and as we progress we will occasionally have setbacks in our level of health and well-being. Sometimes these incidents impact how we continue forward. If you have ever had acute pain you may be more guarded about the area of injury and may have moments of apprehension (2). Take a look at some older adults who have suffered an injury or a fall. Their stance becomes wider, their strides shorter, and their gaze moves downward to the immediate area in front of them (1). This change can have consequences on the muscle balance and posture, which in turn can affect daily activities and the ability to exercise. Chronic pain can also become a symptom that can alter the body’s ability to function well.

We know through reports, articles, and news, the importance of resistance training to maintain healthy muscles and bones, and cardiovascular fitness to maintain a high quality of life as we age. But, there are some other factors that benefit from activities that are extremely important as well. Balance, range of motion, and reaction times are some of the things that we tend to overlook and underestimate, but are key to reducing the incidence of injuries and falls (3)(4).

Balance

Balance is our ability to transfer weight from one body part to another with an awareness of where our bodies are in the space of our environment. As we age, we may find ourselves altering our stance, use external equipment to assist us, or stop participating in activities that challenge us. Balance training does not need to include things like stability balls or Bosu equipment. The ability to stand on one leg or to walk an imaginary tightrope are balance exercises. Moving forwards, backwards, side to side, and on a diagonal all need balance and a sense of where you are in space. Having strong core muscles assist in our ability to balance.

Balance can be challenged sitting, standing, kneeling, lunging, squatting, reducing our base of support, bending over, etc. Our balance can be tested by closing our eyes as we move. It is important when training balance that the area is safe and free of obstacles. Training balance also gives you a better awareness of your body and how your body parts move (5). These movements are a great transition for many activities such as Tai Chi, dancing, hiking, or water skiing.

Range of Motion

Use it or lose it! Active range of motion is extremely important to maintain healthy joints and muscles (6). The ability to reach for an object or step over an obstacle seem like simple tasks but if we do not use these movements efficiently, we can find ourselves thwarted in reaching our goal (7).

When getting ready to do physical activity or before a workout you may want to do some dynamic movements to prepare the joints and muscles for the task. These are not extreme motions but a gentle way to move your body. Leg or arm swings, torso rotations, and chest openings are a few of the actions you can take. At the end of the activity you can do your gentle static stretching, holding a position for 15 to 30 seconds. It is not recommended to do so before your workout as this can reduce the power output of your muscles (8). Stretching exercises to maintain range of motion should be done three to five times a week. To increase range of motion, you should do stretching exercises daily!

Reaction Time

Reaction time is another fitness component that can deteriorate as we age. The ability to make quick changes in movement or to catch a falling object (or yourself!) can truly impact activities and health status (9).

Reaction time can be challenged “zooming in” or “zooming out” from a specific area of your body to your body as a whole. For example, some card games or video games are a great way to start. Taking the challenge further out you can play ping-pong, badminton, pickle ball, take up dancing or sports that requires changes of direction. As with balance, it is important to be aware of your surroundings to be able to train safely.

These components of fitness and well-being are important and can be fun to train. As with any type of activity you start focusing on, keep it interesting and stay positive. We may slow down as we age, but the best news is that we can do something about the rate at which this happens (10). I will take that seniors’ discount, but I will be striding long with head held high to get it!

References

1. Kerrigan DC, Lee LW, Collins JJ, Riley PO, Lipsitz LA. Reduced hip extension during walking: healthy elderly and fallers versus young adults. Arch Phys Med Rehabil. 2001;82:26–30.
2. MasudT., Morris R.O. Epidemiology of falls. Age and ageing 2001; 30 Suppl 4:3-7
3. Cunningham DA, Paterson DH, Himann JE, Rechnitzer PA. Determinants of independence in the elderly. Canadian Journal of Applied Physiology. 1993;18(3):243–254.
4. Piercy KL, Troiano RP. Physical Activity Guidelines for Americans From the US Department of Health and Human Services. Circulation Cardiovascular quality and outcomes 2018; 11(11): e005263
5. In-Hee Lee, PT, PhD and Sang-young Park, PT, PhD Balance Improvement by Strength Training for the Elderly. J Phys Ther Sci 2013 Dec; 25(12): 1591-1593
6. Frekany C, Leslie D: Effects of an exercise program on selected flexibility measurements of senior citizens. Gerontologist 15: 182-1 83, 1975
7. Morini S, Bassi A, Cerulli C, Marinozzi A, Ripani M. Hip and knee joints flexibility in young and elderly people: effect of physical activity in the elderly. Biology of Sport. 2004;21(1):25–37
8. Yamaguchi T, Ishii K, Yamanaka M, Yasuda K Acute effect of static stretching on power output during concentric dynamic constant external resistance leg extension. J Strength Cond Res. 2006 Nov;20(4):804-10
9. Rudisill ME, Toole T The effects of a physical activity program on reaction time and movement time for the older adult. Journal of Human Movement Studies, 22 (1992), pp. 205-212
10. Lord SR, Caplan G, Ward JA Balance, reaction time and muscle strength in exercising and non-exercising women: A pilot study Archives of Physical Medicine and Rehabilitation,74 (1993), pp. 837-840

Gillian began her fitness journey over twenty years ago in Europe as a fitness instructor where she combined her love of music and movement. Passionate about health and wellness, her studies have included certifications in Pilates, Muscle Activation Techniques, athletic therapy and rehabilitation, allowing her to help her clients in finding their own path towards leading healthy lifestyles.

The post Aging is Not for Wusses first appeared on Le Physique | Vancouver Personal Training.

January 2nd is National Personal Trainer Awareness Day, and it cannot come at a better time! New year, new you, new habits, and new goals, right? For fitness goals, a personal trainer is the best tool to achieve results in a healthy, fun, and long-term way. Personal trainers are not just glorified rep-counters, they offer something unexpected to clients who are serious about achieving their goals.

A Holistic Approach

Personal training is not simply about lifting weights and putting them back down. A good personal trainer will also train your mind when thinking about why you have your goals, how you can achieve them, and the things  that are holding you back. Health is not simply physical, it also has mental and social components that could play into why one feels ‘out of shape’ to begin with, or what stops someone from giving their full effort. Moving past barriers, whether physical or mental, is what will show the greatest results.

Motivation

Let’s be honest: motivation is at an all-time high every January! Sadly, by the time February comes around, most goals are forgotten or given up on. Seeing a personal trainer can keep your motivation to achieve your resolutions in a number of ways. Firstly: with training comes a financial investment. By purchasing a month or a year worth of training in advance, you can use this opportunity to hold yourself accountable and show up every session. You know someone is waiting for you, otherwise, why pay money to sit on the couch? Some clients work with trainers to overcome the mental cost of “feeling guilty” and losing confidence in their abilities to stick to this new habit.

Next, by the time your motivation plateaus or hits a low, your trainer can recharge your battery by showing you how far you have come! Often we don’t see our own progress as it can be incremental on a daily basis, and it takes someone else to help you see your improvement. For some people, they have “moving goalposts syndrome” – if their initial goal was to do 5 pushups with good technique, March rolls around, they’ve lost motivation and can now do 15 pushups, but because they moved their goal to 25 reps, they still feel like failures on the inside because they “didn’t reach their goal.” This is where a trainer can show clients the results they have achieved in all areas from a day 1, objective standpoint.

Some people have an “all or none” perspective when it comes to health goals. At the start of the year, we can feel unstoppable and create our own spectacular 4 day a week ultimate workout plan. But then life comes at you and going to the gym 3 times a week becomes unsustainable – this is where many people quit, all that work put into the ultimate 4 day plan gets pitched. A trainer can help you with effective workouts at 2 sessions a week, or even 1 with some short and sweet mini home routines. Either way, you are still going- once a week for a year is still 52 more times that you went to the gym than you otherwise would have!

Finally, by making workouts fun, personal trainers make working out something to look forward to. Instead of dragging yourself to the gym and counting down the time until you can go home, personal training can help bring life and energy into workouts. By learning how to properly complete exercises, confidence in the gym goes up. A strong relationship with your trainer can be formed, and a session with them can help you relax after a long day of work or help you with a problem you’ve been struggling with.

Skills

Personal trainers are trained to help you bridge the gap between where you are now and where you want to be. Experienced and educated trainers like Kinesiologists have extensive knowledge, training, and education, to provide you with strategies and techniques that can help you to reach your goal faster, in a safe way. Watching a workout video on YouTube or Instagram can give you some solid information, but it won’t be able to tell you if your technique is spot on, without the assistance of a professional’s eye on your knee alignment from the back, especially as you fatigue. Will your downward dog look like the instructors? Maybe, maybe not. Or with a little back pain, will this hyperextension move be right for you? How should you change it or should you even do it at all? Working under the safety of a professional that can help you set up the appropriate weights or getting the right corrections will reduce the risk of injuries, which are very common for new gym-goers. A good instructional video has it’s limits.

We trainers are here to serve you, no matter what your goals are. Whether it’s a few training sessions to check up on your program or technique, or consistent and ongoing training, personal trainers are an invaluable resource for all of your health and fitness goals.

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post New Year’s Resolutions? How a Personal Trainer Can Help first appeared on Le Physique | Vancouver Personal Training.

In my house, this filling mushroom and barley soup is an Autumn tradition.

Serves: 8-10 bowls

Instructions:

1. Rinse and dice the onion, carrot, potato, and celery
2. Add oil and onion to a large pot on medium heat until onion becomes transparent
3. Add carrot, potato, celery, and spices (salt, pepper, turmeric) sauté for 5 minutes
4. While the veggies are sautéing, wash the enoki mushrooms, cut off the roots, and cut the length of the mushroom in half
5. Add both types of mushrooms, yeast flakes, vegetable stock, and water to the pot, bring to a boil and mix occasionally
6. Add the rinsed barley and let cook on low heat until veggies are soft and the barley is puffed (about 15 minutes)

And there you have it! What is your go-to soup when the weather gets cooler? Let us know in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Hearty Vegan Mushroom and Barley Soup first appeared on Le Physique | Vancouver Personal Training.

1) Journaling

Journaling is a great way to sort out thoughts when life gets chaotic. If there’s too many running thoughts in your head, try jotting them down in a journal! By doing this, you’ve emptied the thought chamber and put your thoughts onto paper.

Another way of journaling is to write down goals for yourself. Don’t write down the goal just once – repetition is key. Write down the goal several times on a daily basis. This way, when you do something counter intuitive to your goal, it will feel “off” – you’ll know not to continue that behavior. Goal-oriented journaling is a great way of staying focused and maintaining direction in life.

2) Allocate Time for Yourself

Life gets busy. In the midst of this, its important to make sure to get enough down time for yourself. By giving time to yourself, you’ll be able to recharge mentally. Having more mental energy means having more resources to deal with stress and challenges.

3) Don’t be afraid of negative emotions!

Emotions are there for a reason – they’re there to give us feedback on the environment we place ourselves in. In the case of negative emotions, the tendency is to engage in avoidance, or engage in destructive habits that make us feel worse than before. First, its important to accept negative emotions and know it is okay to feel that way. By engaging in acceptance and self-love, we feel less sucked into the wave of negative emotions, and can come from a place where we can look at them objectively. Only from an objective standpoint we can ask ourselves why we feel that way, and learn more about ourselves.

4) Take care of your body

Physical and mental health are deeply interlinked. Physical activity has been proven by various studies to improve mental well-being. Consistency with physical activity is key!

5) Re-analyze your value system

Values are the metrics in which we measure the quality of our lives. Individuals with unrealistic values often feel unhappy with their lives, while individuals with positive values often become an inspiration to the people around them. Re-analyzing personal values are a lifelong process. Don’t forget the time to self-reflect and find what is truly important to you, and whether those values are constructive for your well-being.

How do you keep your mind in shape? Let us know in the comments!

Written by James Hsin – Client Care Manager

James is currently going into his 5th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 5 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post 5 Mental Health Tips first appeared on Le Physique | Vancouver Personal Training.

Are you hunched over sitting in an office all day? Do you find yourself leaning to one side while standing? Both of these and many more daily activities can be the source of poor posture. This can lead to spine misalignment. The spine has a natural curve to it which allows for optimal functioning of the human body. Aside from the visible symptoms of poor posture, prolonged periods in unnatural positions can cause numerous internal problems to arise. This can include but not limited to muscle soreness and pain, increased stress and indigestion.

Muscle Soreness and Pain

People will find themselves being sore constantly. When you are hunched over, your muscles are working harder to keep the body upright, causing increased strain to affected areas. Poor posture puts additional strain on the spine which ultimately leads to lower back pain.

Increased Stress and Poor Mood

Poor posture is known to be associated with increased stress levels and gloomy moods. People who are slouched over have higher levels of depression and lower energy levels when compared to those who sit upright.

Indigestion Problems

You may think digestion is unaffected by poor posture but in fact it delays and prevents digestion from occurring. When sitting in a hunched position, the digestive system is compressed and does not allow for optimal functioning. The intestinal tract will have difficulty absorbing nutrients as well as moving waste causing constipation to occur.

But not to worry! These exercises will help treat poor posture.

Exercise 1 – Cross Scapular Retraction

• Step on one end of a rubber tubing or a band
• Using your right hand grab the other end of the tubing
• Standing upright and maintaining a straight arm raise the right arm diagonally from the bottom left side to the upper right side
• Do both sides and repeat for 10 repetitions

Exercise 2 – Wall Angels

• Stand shoulder width apart on a flat wall
• Externally rotate arms at the shoulder joint until the upper arm, forearm and back of the hand are flat against the wall
• Raise hands straight above head, maintaining contact with the wall at all times
• Repeat for 12 repetitions
• Make sure back is flat against the wall throughout the duration of the movement

Exercise 3 – Chin Tucks

• In a standing or seated position, maintain a straight back
• Roll shoulders back and look directly in front of you
• With two to three fingers, push chin and head back
• Hold for 5-10 seconds and repeat for 10 repetitions

Make sure to take your time when doing these exercises!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 3 Exercises to Fix Poor Posture first appeared on Le Physique | Vancouver Personal Training.

Are you always feeling tired when waking up in the morning or feeling like you just can never get enough sleep? Healthy sleeping habits contribute to your overall quality of life leaving you more productive, emotionally balanced and energetic the next day. Here are 5 tips to help you get a restful night.

1. Have a consistent sleeping schedule and maintain consistent hours

Aim to sleep and wake up at the same time everyday. This helps set your internal body clock and optimize your sleep quality. Choose a bed time where you usually feel tired and if you are naturally getting enough sleep, an alarm is usually not a necessity. If you need one, try to set an earlier bed time.

2. If you have trouble sleeping, avoid naps especially in the afternoon. 

Similar to the tip above, maintaining a consistent sleep schedule can help optimize your sleep quality. Taking afternoon or power naps may disrupt your sleeping schedule that may leave you sleeping later and subsequently, waking up later than usual.

3. Avoid caffeine close to bedtime.

Caffeine is a stimulant that can temporarily help you stay awake and alert by blocking sleep-inducing chemicals. By avoiding caffeine close to bed time, it can help you feel less alert during the night when it is time for your good night’s sleep.

4. Exercise daily.

Reported by many studies, exercise improves sleep quality such as improving time needed to fall asleep and increased deep sleep. Studies also reported no significant difference exercising in the daytime or nighttime (1). Determining which part of the day you exercise is determined by your lifestyle and personal preference as long as it does not deter you from sleep. Moderate exercise is optimal but even light exercise is better than no activity.

5. Improve your sleep environment.

You can do this by making your bed a little more comfortable by rearranging your bedding or purchasing a new mattress or pillows. Make sure that your mattress is not passed its life span (generally 10 years) and that your mattress and pillows are of good quality. Allergens is also something to keep in mind of and ensure that your bedding is free of any allergens.

1. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: A systematic review. Advances in Preventive Medicine, 2017, 1-14. doi:10.1155/2017/1364387

Mika Pelaez – Kinesiologist / Marketing Coordinator

Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

The post 5 Tips on How to Sleep Better first appeared on Le Physique | Vancouver Personal Training.

You can ask any avid yogi, yoga is not just a stretching class. Some serious strength and flexibility can be developed by regular yoga sessions, but which class is right for your abilities and goals?

Stressed? Try Yin Yoga

If you’re looking for a workout that will clear your mind yet make those muscles burn, try Yin yoga. Yin yoga poses are held for several minutes at a time allowing you to go deeper into the pose, fully releasing your muscles and improving flexibility. Yin is a meditative practice that clears the mind through slow movements so you won’t have to worry about keeping up in class.

Like a Routine? Try Bikram Yoga

Bikram yoga is for those who like to see what’s coming! This practice consists of 26 poses in a set series performed in a room precisely set to 40.5°C and 40% humidity. Considered a type of hot yoga, the hot class environment can help limber up the limbs but can also lead to over-stretching, so take it easy for your first few times and make sure to hydrate before class. Since every Bikram instructor uses the same poses in the same order, this class won’t keep you guessing.

HIIT Lover? Try Vinyasa Yoga

Quite opposite to Yin, Vinyasa goes with the flow and never stays in one position for long. This fast-paced class will increase your heart rate and connect your breath to every move. Moving through different postural positions Vinyasa is a great way to build flexibility and strength quite quickly.

Looking for Strength? Try Ashtanga Yoga

A more challenging class that is typically approached by more advanced yogis, Ashtanga has a set routine like Bikram but with more challenging poses. Ashtanga yoga consists of six series of yoga poses, performed in the same order in every single class. Without needing to worry about figuring out new moves every class, you can get into the routine and work on perfecting these demanding moves. With regular practice, these moves can improve your strength significantly in almost every part of the body. However, if you have sensitive muscles or joints, this may not be the best practice for you.

Stepping Out of the Yoga Box? Try AcroYoga

A wonderful mixture of acrobatics and yoga, AcroYoga is one impressive practice. In this practice, you are either lifting up a person or you are being lifted. Don’t let it intimidate you- with the right teacher, AcroYoga can definitely be for beginners. AcroYoga classes for beginners can teach you the basics, no extreme flexibility or strength necessary!

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Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? first appeared on Le Physique | Vancouver Personal Training.

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Big Easter Run

Dates: March 31, 2018

Location: Jericho Beach

The Big Easter Run has 1km, 5km, and a 10km run available! If you’re looking for an Easter themed outing for the family, or a run to challenge yourself, this is a great option. The 5km and 10km runs can be timed as well. The event is stroller and dog friendly too! All proceeds go towards Canuck Place Children’s Hospice. Click here for details on how to register.

Great A-Maze-ing Egg Hunt

Dates: March 30 – April 1

Location: VanDusen Botanical Garden

VanDusen is putting on a huge egg hunt for children aged 0-8 years. The event features 6 different easter hunt areas, including the cedar maze in the garden! Be advised to bring your own basket for the hunt. You can purchase tickets online or view more about the event here.

Stanley Park Easter Train

Dates: March 29 – April 2

Location: Stanley Park by Pipeline Road

If you didn’t get a chance to ride on Stanley Park’s train during Christmas – there’s a second chance! Stanley Park will be running a themed train ride, face painting, crafts, and an egg hunt for the young ones. More information can be found here.

Grouse Mountain Easter Brunch

Dates: April 1

Location: Grouse Mountain

A long weekend wouldn’t be complete without a brunch. Grouse Mountain will be holding its annual Easter Brunch on April 1st this year. The brunch is buffet style – so fill up on hash browns, roast beef, and french toast! Children can join an Easter Egg hunt with the Easter Bunny during the event. Make sure you call to reserve your spot today.

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Easter Events – Out and About first appeared on Le Physique | Vancouver Personal Training.