Company LogoLoreli With Weight

September 2012


Contact Info 






You can also connect with us by clicking the links below:

Follow Us On Twitter 
City Hub Victoria 
If you received this newsletter from a friend, please click the link below to join our mailing list and get the next issue delivered right to your inbox.  Join Our Mailing List
  Don't Delay!

Upcoming Classes
Don't delay - Call today!

Training Session is:
September 17th - October 26th 
Class Time Options are:

Mon/Wed/Fri  - 
5:30 AM; 9 AM; and, 5:30 PM
Tues/Thurs - 5:30 PM
Classes are filling up. 


Call NOW to reserve your place in the class of your choice.

FitnesstipWorkout Tricks 

Fitness Tip


Book An Appointment 

It's easy to plunge full-speed into a program, especially if you have a goal in sight, but taking a day or two off is just as important as working out.


A lot of people think more training means more results, but you want quality over quantity. Two to four days of strength training and cardio should be enough if you're getting quality workouts and

proper nutrition.


But, overtraining can cause injuries, as well as drain

you both mentally and physically. Plus, if your

body is overused and starts burning muscle instead of

fat, your metabolism will slow down too.


So enjoy that day off.

You earned it!


  Please "like" us on Facebook 

to receive more

frequent tips.


Return to Top 

Food For Thought 

Nutrition Tip

  Save Money!  

  Think healthy AND frugal! 


Healthy eating on a budget doesn't have to be difficult.

In fact, once you develop a habit of shopping for and cooking fresh foods creatively, you may find you make better, cheaper meals that taste fabulous and trim your waistline along with your food budget.

Give it a try and, hopefully, you'll never go back to packaged, processed or fast food again.


Please "like" us on Facebook 

to receive more

frequent tips.


Return to Top 




Here's a brief look at what we've got for you in this issue:



Join us for a screening of "Hungry For Change", an informative documentary about lasting weight loss and vibrant health.

Read more below.   



Due to popular demand, we're offering another cooking class.  It's "Snacks On The Go 101".  Read more . .  


ARTICLE - Nutrition and Exercise   

Proper nutrition can be a complicated (and sometimes daunting) topic for anyone starting or maintaining an exercise regime.

Read more . . 


Workout Tricks (Fitness Tip)

Each month, we share a fitness related tip/suggestion/tidbit.  These may be specific to a particular exercise, or may be more general in nature. Read more . .

Food For Thought (Nutrition Tip)

Each month, we also share a nutrition related tip/suggestion/tidbit.  Again, these may be specific to a particular food group, health issue and/or may be more general in nature.  Read more . .



Join us for a screening of "Hungry For Change", an informative documentary about lasting weight loss and vibrant health.

It will change the way you think about what you eat.  Your health is in your hands.

Space is limited, so please contact the office ASAP to book a seat.

Time:  7:30 PM
Date:  Saturday, September 29th
Location:   To Be Determined (depending on level of interest)
Cost: Donation of a non-perishable food item (think healthy) for the local Food Bank.

"Snacks On The Go 101"

Due to popular demand, we're once again offering a cooking class where we'll show you some quick, healthy snacks you can make to take with you on the go.  Space is limited to 4 participants.  Bring storage containers to take home what you make.

Date:  Saturday, September 22nd
11 AM - 2:30 PM

$80 per participant

Contact the office for additional information
and/or to book your spot.

For an example of what you could learn to cook in this class,
please check out the "Healthy Muffins" recipe that's in the Blog
section of our website.


Nutrition and Exercise 



Proper nutrition can be a complicated (and sometimes daunting) topic for anyone starting or maintaining an exercise regime. 

Food/Activity Balance
Those seeking a balanced way to eat healthy, with satisfying meals that also help to achieve peak performance, can easily get derailed with the overload of information that's available.  So, I'll try and keep this fairly simple and succinct. 
To aid you in understanding the role that nutrition plays in your performance, it's helpful to break it into it's components. 
All the energy we need for life, as well as for exercise, comes from the nutrients in the food we eat and the fluids we drink. These nutrients are broken down into three classes:

Each of these are important for optimal health, and you should eat from each group.  But, the ratios of what you consume from each group is largely dependant on the intensity of your planned exercise or activity.  I'm sure you've all heard the talk about "carb loading" in preparation for a race or event.


Carbohydrates are the main nutrient that provides fuel for exercise of a "moderate to high" intensity.  Carbohydrates are arguably the most important source of energy for engaging in physical activity. They provide the energy that fuels muscle contractions. You can continue a moderate to high intensity exercise for a longer period of time simply by replenishing carbohydrate stores during exercise. However, if you consume too many carbohydrates, the excess gets stored as "body fat". 


Fat can fuel "low" intensity exercise for long periods of time. "Dietary" fat is often blamed for many health problems. However, fat is an essential nutrient for optimal health and it's the largest Carb-Fat-Protein Ratio reserve of stored energy available for activity. There is an optimal level of body fat for health and for athletic activity. When that optimal level is exceeded, too much dietary fat can lead to stored "body" fat and problems with health as well as physical performance. 


And, proteins are generally used to maintain and repair body tissues. They are often referred to as the "building blocks" of the body.  Adequate, regular protein intake is essential because it isn't easily stored by the body.  When you embark on a fitness regime, you need protein primarily to repair and rebuild muscle that is broken down during your exercise and to optimize carbohydrate storage in the form of glycogen. Protein isn't an ideal source of fuel for exercise, but can be used when the diet lacks adequate carbohydrate. This is detrimental, though, because if used for fuel, there isn't enough available to repair and rebuild body tissues, including muscle.


Every person's requirements for each of these components is different.  It all depends on your "starting" physical condition, the exercise you are planning to do, and the intensity and/or duration of that exercise. 


At Alter Ego Fitness, we can assist you with  determining your individual nutritional requirement.  We offer nutritional counselling that's included as a component of our 6-Week Training Sessions, but can also be provided as a separate service.