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Phone:  250-590-3488                             Email:



February 2014       e-Newsletter

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  Don't Delay!
Our next 4-Week Bootcamp Training Session starts

Call TODAY to book your spot and schedule your Orientation Session.

2014 Training
Session Dates:

Feb 10th - Mar 07th
Mar 24th - May 02nd
May 05th - May 30th
June 02nd - July 11th 
Class Time Options are:

5:30 AM or 9 AM
5:30 PM
5:30 PM

"In town" and West Shore options available.


For information on costs, and additional future Training Programs, please
click here
to visit our website.

LoveYourSelf2nd Annual 
"Love Yourself" Event
Saturday, February 22nd
2 - 5 PM

Join us for a FREE afternoon of relaxing and sharing information on alternative ways to
feeling better and, possibly, get a complimentary massage or acupuncture treatment.

Limited attendance.  
Please contact the office 
to book your spot.

Nutrition   Food For Thought 

Nutrition Tip

Super Green
Three-Bean Salad

Steam 250g of trimmed snow peas, 250g of trimmed snap peas and
2 cups of shelled frozen edamame beans for
2 minutes.
Rinse under cold water until cool.  Toss with
1 tbsp. of toasted sesame oil and 1 tbsp of
soy sauce.
Sprinkle with 1 tbsp of sesame seeds and enjoy!

For more help in maintaining your

healthy eating, please visit our blog for more delicious, healthy, recipes.


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FitnesstipWorkout Tricks 

Fitness Tip

Make it a daily challenge to find ways to

move your body.


Incorporate more stairs, park at the farthest parking spots, walk to do errands, stand more than sit, schedule active, quality, time with

loved ones.   


Make a more conscious effort to move your

body as much 

as you can! 


Visit our Blog for more great information and suggestions on maintaining your health.

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


Baby, It's Cold Outside!

The weather has been decidedly colder recently. And then, just a few days ago, we awoke to a thin skiff of some strange white stuff on the ground.  Very unusual for Victoria, right?  So, is that your hint to move your exercise routine indoors?  I think NOT! 


Read more . .  



A brief listing of some future local running events that we support and plan to have teams entered in. When you sign up, please consider joining our team.

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 . .




The weather has been decidedly colder recently.  And then, just a few days ago, we awoke to a thin skiff of some strange white stuff on the ground.  Very unusual for Victoria, right?  So, is that your hint to move your exercise routine indoors?  Well, before you do that, let me share some info with you.  Consider it "food for thought" that'll help you make a more informed decision.

First, especially at this time of year (i.e. flu and cold season) indoor exercise facilities can be rampant with germs.  Yes, the closed warm space is comfy.  But, it also ensures that the results of just one unhealthy person working out there is shared with everyone.  Because so many people handle it, the equipment is rife with bugs and viruses that can lead to colds and other infections.  So, if you're not very diligent and ensure that you thoroughly wipe down every piece of equipment before (and after) you use it, you're setting yourself up for about a week of sitting home hacking and coughing and feeling "sick and tired of being sick and tired".


Second, it's not THAT cold outside.  It's not "colder than on Mars" as some places in Canada are experiencing.  In fact, you can rest assured that if you continue moving, you're not going to freeze.  All you have to do is ensure that you're wearing sufficient layered clothing to maintain your core body temperature and you can have an enjoyable exercise session outside.  As well, the colder air shrinks your nasal passages, clears the sinuses, and makes it easier for you to breathe.


Third, there are numerous healthy benefits to be derived from taking your routine outdoors.  You stride differently when running outdoors as opposed to on a treadmill.  Ankles are flexed differently and, occasionally, you run uphill and downhill on uneven surfaces.  As a result, your leg muscles are taxed differently than simply running on a flat treadmill surface.  Outdoor exercise tends to be more strenuous than the indoor version.  There's more resistance to running on ground outside, where you have to propel yourself forward with some exertion, as opposed to a treadmill that does the moving for you.  The free weights you use for muscle building require you to utilize more stability and effort than the "universal" machines in a gym.


However, perhaps the best benefit of outdoors versus indoors training is the residual effects on your mental fitness and wellbeing.  A number of recent studies comparing inside to outside training have determined that participants reported enjoying the outside activity more and, on subsequent psychological tests, scored significantly higher on measures of vitality, enthusiasm, pleasure and self-esteem and lower on tension, depression and fatigue.  A few smaller studies also determined that people have lower blood levels of cortisol, a hormone related to stress, after exercising outdoors as compared to inside.  And, there's  speculation too that exposure to direct sunlight, known to affect mood, plays a role.


I probably should have expressed this at the start of the article, but, you've probably guessed by now - I'm biased.  Not simply because I run an outdoor bootcamp company, I was before starting the business.  In fact, the reasons above were instrumental in why I chose to follow this path.  I love exercising outdoors and I wanted to share that enthusiasm with as many others as possible.


So, before you make the mistake of taking it indoors, come join us for an outdoor bootcamp class.  We play outside and we DO HAVE FUN!



Easter Seals - Splash of Color Family Fun Run
Saturday, April 19th - 10 AM - Royal Roads University

This is an "Easter themed" family fun run for people of all ages and abilities.  It's designed to encourage family members and friends to participate together to raise funds to help send kids from your community to Easter Seal Camps.

The Splash of Color runs are less about how fast you are and more about how colorful you can be.

Click HERE for more information and/or to register.
TC 10K 
Sunday, April 27th - 8 AM

This is the 25th Annual running of the TC 10K! Thinking about doing it?  Then consider joining the Alter Ego Fitness team "The Young And The Rest Of Us" when you sign up.

Click HERE for more information and/or to register.
3rd Annual Victoria Goddess Run
Sunday, June 01st, 2014 - 5K, 10K or Half Marathon

Goddess Run Logo
If you're a Victoria Goddess, then you MUST enter this women's-only event! Your registration fee gives you a Brooks technical shirt, a designer necklace and pendant (exclusively made by Sporty Jewels), and entrance into the Westshore Women's Expo.

Once again, Alter Ego Fitness is a sponsor of this great event and the AE/DC (Alter Ego/Daughters of Carna) Team will be there.  If you'd like to be a part of our Team, no matter which distance you choose to do, select that option when you register.

Click HERE  for more information and/or to register.