Company LogoLoreli With Weight

August 2011

Newsletter

LETS CONNECT!

Find us on Facebook
Visit our blog
Follow us on Twitter
Join Our Mailing List

Phone the office: 

250-590-3488

 

Visit us on the Web

www.alteregofitness.ca 

 

FitnesstipWorkout Tricks 

Fitness Tip

Cross Training 

As you follow your exercise regime, upping the ante is super important.

 

Change your workout, change your exercises or add a more challenging aspect to each exercise. (i.e. lunge and add a pulse for 3). It helps prevent your body from hitting a plateau.  

 

You want to feel as physically "done" with your mid-point exercise regime as you did when you started your program. You want to keep the workout challenging to force the body to build muscle and adapt.

 

Train for quality, not quantity! Two to three times a week is plenty for anyone wishing to build and/or tone muscle.


 Return to top 

Nutrition

Food For Thought 

Nutrition Tip

 Mixed Fruits  

Try this great new recipe for breakfast.  

 

2 tbsp rolled oats (NOT the quick oats); or, brown rice flakes

1 tbsp each of hemp hearts, flax seed, buckwheat groats and chia seeds

1 tsp of cinnamon (can play with this to your taste)

1 cup of unsweetened almond milk (or you could use skim, soy or goat)

A handful of raisins or dried fruit. At this time of year I use fresh fruit like blueberries or peaches.

 

It's fast, easy to prepare and it gives you some "bang" and "pop" too.

  

In the evening, put all of this in a glass container, stir and cover with a lid, then place overnight in the fridge. In the morning take out of the fridge, stir again and enjoy!   

 

It's loaded with all the nutrients you need to start your day off right and, since you eat it cold, it's refreshing as well.

 

It has your fibre, protein, complex carbs and it's sweetened enough with fruit and cinnamon to please any palate.

 

If your grocery store doesn't carry all these ingredients, most of them can be found in the bulk section at Lifestyles Market.  

 

Return to top 

Greetings!

PageTopWelcome to the August issue of the Alter Ego Fitness

Experience monthly Newsletter.

 

Our current 4-Week Summer Training Session is ending soon and, due to demand,  we've added an additional Body Blitz 4-Week Training Session that will lead into our next 6-Week Training Session that commences on September 19th

 

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

Do You Say "Blah" To This Time Of Year?  

Some folks are inclined to say "blah" to the last days of August. For some, it means the end of summer. To others, it means the approaching start of another school year. Either way, it seems it can just be a "blah" time of year.  

For more info, click HERE

 

West Shore Residents, We're Talking To YOU! 

We've had quite a bit of interest, from residents of the West Shore area, to have classes operated there. Friends, neighbours and the women in the Business Network group that I've joined have all been asking when we would be offering classes closer to their homes and/or place of work. Well, we're about to take that step.   

For more info, click HERE

 

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.

To view this month's Fitness Tip, click HERE


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.

To view this month's Nutrition Tip, click HERE

 

Time

Do You Say "Blah"

To This Time Of Year?


Blah SmileySome folks are inclined to say "blah" to the last days of August. For some, it means the end of summer. To others, it means the approaching start of another school year. Either way, it seems it can just be a "blah" time of year. But, I believe that it's also a great time to analyze, and tweak, your fitness and nutrition regime.

 

If that challenge confuses you, or if you are unsure of where to start, then you're definitely in luck! Alter Ego Fitness Experience is offering a 4-Week "Body Blitz" Training Program that guarantees to build your muscular strength, enhance your muscular endurance, strengthen your cardiovascular system and give you tips on nutrition and how it fits for your goals. The Program starts August 22nd and goes until September 16thThese small group classes will be offered at 5:30 AM Monday and Wednesdays, and at 5:30 PM on Tuesday and Thursdays.  Each Body Blitz class is 1-hour in duration. 

 

This new Body Blitz Program will have you reduce (your body fat), reuse (your muscles in different ways) and recycle that blood pumping oxygen all through your body. 

 

Think of it as your opportunity to "try" us out to see if we fit your needs. I'm confident that you will really enjoy yourself and be amazed at the results you can achieve.

 

Call or EmailCall or email the office ASAP to book your spot! We have several participants from previous classes that are excited about continuing on with their programs. So, be sure to call now so we can give you the times and days that work best for you.

 

The 4-Week Body Blitz option is also an excellent introduction, and lead in, to our 6-Week progressive Training Programs that offer you the opportunity to target your goals, receive a comprehensive Body Assessment and nutritional counselling geared for you and your goals. These 2 or 3 times a week, 90-minute, workouts are fun and innovative. As well, the smaller class sizes enable you to get the more personal attention and motivation you need to succeed.

 

Other Training Options Are Available

Will you be travelling too much, or are you super busy with family, this summer or fall to commit to our 4-Week or 6-Week programs?

 

Well, don't forget, Alter Ego Fitness Experience also offers a Personal Training option that you might want to consider. Both Corissa and I are available throughout the summer to help you with your goals and commitment to overall health and fitness. As Personal Trainers, we aren't just there to give you a program and leave it up to you. We follow your progress, work with you when you need it, offer tips on working out while travelling, or juggling the family, and consistently follow up with you to keep you focused and on track. Some of our clients enjoy having us meet them at their homes for a workout, others enjoy the fact that it's on their time and all love the fact that the program is for them - working at what they need/want.

 

Check out our website for more details and information and please call if there are times/days that would work better for you.

 

 PersonalTrainingWest Shore Residents, We're Talking To YOU!

Fisgard Lighthouse - West ShoreWe've had quite a bit of interest, from residents of the West Shore area, to have classes operated there. Friends, neighbours and the women in the Business Network group that I've joined have all been asking when we would be offering classes closer to their homes and/or place of work. Well, we're about to take that step.

 

Starting on August 22nd, we're offering a 4-Week Body Blitz Training Program in the West Shore area. Utilizing the great parks and outdoor spaces available, we'll give you a 1-hour workout that will invigorate and stimulate you. We know you'll enjoy your training and will definitely look forward to the next class. 

 

These small group classes will be offered at 5:30 AM & 9:00 AM on Tuesday and Thursdays, and at 5:30 PM on Monday and Wednesdays. To be sure you achieve your goals, and to have fun and be part of a group of like minded women, this is the program for you. The trainers are motivating and fun, focussing on the quality of your workout rather than the quantity. We ensure that each exercise is executed properly, thus significantly minimizing the risk for injury. You will receive top notch information on exercising and nutrition, as well as steps to make this a lifestyle change rather than a "4-week quick fix". We take a holistic approach to your fitness regime. We understand that work and family commitments are also a huge part of your life.

 

For an additional fee you can add on an extra workout day (make it 3 days) or a Comprehensive Full Body Assessment that is done both before and after your 4-Week Body Blitz Program.

 

Right after this 4-Week Body Blitz, we will also offer our full deal 6-Week, 90 minute, Training Program classes for 2 or 3 times a week.

 

Call or email the office ASAP to book your spot and ensure you are taking that first step to overall health and fitness! Entice a friend to join you and receive 10% off your first 4 or 6 week training package.

 

Yours in fitness,

Loreli Urquhart

Alter Ego Fitness Experience

 

Return To Top