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Phone:  250-590-3488                          Email




January 2013       e-Newsletter

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  Don't Delay!

Upcoming 6-Week Training Program Classes

The NEXT Training Sessions are:
Mar 04th - Apr 12th
April 22nd - May 31st 
Class Time Options are:

Mon/Wed/Fri  - 
5:30 AM; 9 AM; and, 5:30 PM
Tues/Thurs - 5:30 PM


"In town" and West Shore options available.


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

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

Nutrition Tip

  Nature's Flu Shot Drink

Nature's Flu Shot  


 Here's a recipe, found online, that a few of our clients swear by to help them get through flu season.  Make some up and store in the fridge.


3 cups pineapple juice

Juice from 6 fresh lemons

1 bulb of garlic

2 tsp. ginger powder

2 tbsp. honey

1/4 tsp. cayenne powder


Blend all ingredients thoroughly and store in a glass jar.  Take 1 cup, 4 times a day, until the symptoms are resolved.


It can't hurt to try it and, if it works, it's natural AND will help you recover faster and maybe even stop you from feeling sick!


For more help in maintaining your

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


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If It's Important To You

FitnesstipWorkout Tricks 

Fitness Tip

  Feeling Sick

If you're feeling a bit "under the weather",

you should consider  

cutting back a bit on

your exercising.


If you take it easy, exercising with a

cold is OK.


The flu is a different story. Working out can dehydrate you faster

and raise a fever. So, don't overdo it. Once you're better, to avoid

a relapse, wait a few

days before resuming your fitness routine. 

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


Tips To Help You Make It Through The Flu Season

It's that time of year. It's cold and flu season. If you're stricken with the "bug", try these proven tips.   

Read more . .



Once again, we're hosting an "Inner Goddess" Retreat where you can expect to have a great time with like-minded women. You don't want to miss out on this, plan now to attend!
Read more . .



A brief listing of some future local running events that we support and plan to have teamsentered in. When you sign up, please join 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 . . 



Tips to Help You Make It Through The Flu Season

It's that time of year. It's cold and flu season. If you're stricken with the "bug", try these proven tips:


Hand Washing Wash your hands regularly. Experts recommend washing your hands after every visit to the washroom. During cold and flu season, that may not be enough because it doesn't address who used the shopping card before you started pushing it, who opened that store door just before you, etc.  So, use sani-wipes and/or wash more often. Also, antibacterial soaps are no more effective at killing germs than soap and water or an alcohol-based sanitizer. In fact, antibacterial soaps may contribute to the bacteria's resistance to anti-microbial agents in the soap, making it harder to treat the germs in the future.


Drink lots of liquid. Make sure you stay well hydrated.  Drink lots of liquids (water, clear broth, diluted juices).  Hot liquids can soothe a sore throat.  If you're vomiting from the flu, wait about an hour to eat or drink after vomiting. Try a little bit of water or diluted juice and see if it stays down.


Eat healthy foods.  Our bodies require many essential nutrients to function properly. A diet rich in fruits and vegetables helps ensure you're getting all the vitamins and minerals that are essential to a healthy immune system; and, will help you to recover more quickly. 


Medication Bottle Don't over medicate yourself. It's often tempting to load up on lots of medication to feel better, but that's not always wise. Masking the symptoms does not make you get better faster. In fact, it may prolong your illness because you may feel better and end up doing "too much, too soon". 


Follow the 7 - 10 day rule. Most viral illnesses, that can't be treated with antibiotics, will last seven to 10 days. So, once infected, plan your life accordingly.


Pay attention to your symptoms. No one likes getting sick. Unfortunately, we too often tend to "push past" how we feel and keep going. Colds and flu usually give you symptoms in waves. Slow way down (or even stop) when you feel really ill. Give yourself time to recover. 


Get extra rest. If you're sick, rest helps your body focus on fighting your illness. Take naps. Sleep longer. During cold and flu season, it may be helpful to try to get a bit more rest to avoid getting sick. With our hectic schedules, stress is a part of everyday life but Napping Woman excessive stress can decrease immune function and make it easier to come down with an infection. While regular exercise helps bolster immune function, scheduling down time or rest into your day can actually help the immune system fight infections. 


STAY HOME! Staying home when you're sick protects others from your germs.  Don't go back to school or work too soon.  No one wants to catch what you have.  Stay home and rest.  If you've had a fever, you need to be fever free for at least 24 hours (without the use of any medicine) before going back into public.

Inner Goddess Retreat
May 3rd - 5th, 2013

Inner Goddess Retreat
We're once again hosting an "Inner Goddess" Retreat weekend at the tranquil and relaxing Honeymoon Bay Lodge and Retreat.

All meals & gratutites, accomodations and activities are included for one low price of $350 (sharing) or $425 (single).  Entice a friend to join you and share in the experience.

This year, instead of including workouts each day, we've decided to add in a hosted eco-tour of the Avatar Grove forest.  This is a phenomenal stand of giant old-growth red cedar and Douglas fir alongside the Gordon River.  You will be awed!

For your chance to win your stay, please like our Facebook page and share the "Event"  link, for the Retreat, with your family and friends.


NewYear  Coming Soon!


Times Colonist 10K 
April 28th 
When you sign up, please consider joining our "The Young And The Rest of Us" team. 
Oak Bay Half Marathon & Asics Relay 
May 26th 
We're hoping to have at least 2 teams entered in the Relay.  If you want to be part of those teams, email the office ASAP. 
Victoria Goddess Run - 5K, 10K or Half Marathon 
June 2nd 
Time is running out! This event is limited in the number of participants and is already at 1,200! 
Register NOW as part of the "
AE/DC" (Alter Ego/Daughters of Carna) team.