Company LogoLoreli With Weight

September 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

Stretching Chart 

It's super important to warm up the body before starting any exercise program. However, it is EXTREMELY important to stretch well AFTER your exercise too.

Most people benefit from stretching each muscle group worked at least 3 times. Each time you hold the stretch a little longer than the last to give the muscles time to actually relax and benefit from the stretching.

The fact remains - we contract our muscles all day every day, not just when we are exercising, so they shorten. We need to elongate them so they work well all the time, so we can strengthen them.

We need to incorporate daily stretching into our fitness regimes so we are not minimized when we work out or when we play!

A LONG muscle is a STRONG muscle!

Stretch often and no more excuses! 

 Return to top 


 
Nutrition

Food For Thought 

Nutrition Tip

 Healthy Snack  

Here's a delicious snack or lunch idea that incorporates some of our fall bounty:

 

One piece of whole grain or gluten free bread (may be toasted) and place on top, in order:

A "smear" (light coating) of goat cheese (may substitute avocado for good fat option)

4 or 6 fresh basil leaves (dependant on size)

Cut rings of red onion (approximately 4 rings - to taste)

Drizzle with balsamic vinegar

4 to 6 cherry tomatoes - cut in half

4 to 6 thinly sliced pieces of cucumber

Pepper to taste

I've even used a romaine lettuce leaf instead of the piece of bread, you could use zucchini sliced lengthwise as your 'base' as well.  Enjoy!

Return to top 

Greetings!

PageTopWelcome to the September issue of the Alter Ego Fitness

Experience monthly Newsletter.

 

Our current 4-Week Body Blitz Training Session is ending soon and we're looking forward to our next 6-Week Training Session that commences on Monday, September 19th

 

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

Fall Back Into Fitness!

I feel that tingle in the air. That crispness in the morning and early evening that tells me the fall season is fast approaching. Not that I want summer to be over, but more like it's time to look into the upcoming season to reassess and/or to recommit to our health and fitness regime. 

For more info, click HERE

 

PROMO / Discount Offer
Our "Fall BACK Into Fitness" 6-Week progressive Training Program is starting September 19th and we limit our class sizes to provide you with the attention you deserve.   

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

Fall Back Into Fitness!

 

Fall LeavesI feel that cool tingle in the air.  That crispness in the morning and early evening that tells me the fall season is fast approaching.

 

Not that I want summer to be over, but I'm thinking more like it's time to look into the upcoming season to reassess and/or to recommit to our health and fitness regime.  Summer is a crazy time of year where people 'relax' and enjoy the great outdoors.  But, sometimes, that 'enjoyment' means a little extra around the middle or, worse yet, an inability to focus consistently on our fitness regimes or eating to maintain our fitness regime or to maintain our weight.

 

Fall is the season where we tend to busy ourselves with getting children, and/or ourselves, set up for the next couple of months.  As the days get shorter and the temperatures get cooler our bodies start to go into a sort of 'hibernation' mode.  Our internal bodies slow down, which means our metabolism (so keen in reducing or losing body fat around the middle) slows down.

As the sun rises later, and sets earlier, our internal clocks register that we also must rise later and set earlier.  Alas, that isn't our lives!  In fact, I am not sure our employers would be all that receptive to the idea either!  And, to add insult to injury, our metabolism slowing in turn usually means our body fat increases (probably to keep us warm in the chilly months to come!). Because our internal clocks wants us to get more sleep or rest, and we can't, our bodies are under a little more stress!  WhSunseto needs that?  We are busy enough, juggling far too much already to add even just one more level of stress! 

What you were doing fitness-wise this spring may not work as well in this season.  Some of that 'ho-hum' feeling about your fitness regime is just your body wanting to slow down.  You can minimize your body fat storage from increasing by shaking up your fitness regime.  Not only does your body (mind and muscles) remember your workouts (which tend to bring about boredom anyways!), but with the shorter, cooler days, the body wants more time to 'rest' or 'slow'.  More often than not, this is just a 'season adjustment' and not a real request from your body to rest!  Look carefully and honestly at your fitness regime and get yourself signed up for some new and challenging classes, or some personal training, to ensure your mind and body isn't playing tricks on you.  Yes, rest is important, but consistently working out and eating clean is just as important!

 

By eating clean I don't just mean minimizing your indulgences. But, you should be eating to minimize the stress on your body's digestive system as well as changing your meals and snack times to help compensate for, and work with, the shorter days. You can help alleviate the body's stress level to help with the undue stress of keeping the same awake hours in the fall and winter.  Just by changing what you eat, and when you eat, can bring about lower body stress levels! And, it can also help with your fitness regime, allowing you to work harder every time you pick up those weights or take to the trails.

 

Return to top

 

 

 

 

 PersonalTrainingPROMO / Discount Offer
Our "Fall BACK Into Fitness" 6-Week progressive Training Program is starting September 19th and we limit our class sizes to provide you with the attention you deserve.

 

If you can commit to attending the classes, and follow the clean eating nutritional guidance, you're guaranteed to see results! One class is already full, but we have opened up more days/times to accommodate you! Please call or email the office to book your spot in our classes and to book your Body Assessment/Nutrition Seminar appointment.

 

20% OffConvince a friend or family member to join you, and you'll get a 20% discount off your fees.

 

 

We're also offering 4-Week, 2 times per week, Pro Grade Kettlebell Training - for those of you who know you need to work your cardiovascular systems as well as your muscular endurance, but hate to 'run'. Kettlebell training works all your muscles, including your heart, without pounding your joints!

All our classes are outdoors and close to you! See you soon!

Call or email the office ASAP to book your spot and ensure you are taking that first step to overall health and fitness.

Yours in fitness,

Loreli Urquhart

Alter Ego Fitness Experience

 

Return To Top