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Phone:  250-590-3488                          Email




February 2013       e-Newsletter

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  Thank You

We're celebrating

our 5th anniversary of being in business and want to take

this opportunity to express our sincere gratitude to all our loyal and dedicated clients that have helped us make

it this far.


We're ecstatic that you've chosen us

to assist you with your health and fitness goals.


Motivating you is what motivates us!

  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



 Balanced meals for runners should be comprised of roughly 20 percent fats, 60 percent complex carbohydrates and 20 percent proteins.


Ensure that you consume plenty of fresh fruits and vegetables. Fruit smoothies are also an excellent, and quick, source of nutrition.


For more help in maintaining your

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


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FitnesstipWorkout Tricks 

Fitness Tip

   Gu Gel Packs

 When training for an event, many athletes will use an "energy gel pack".  Some people swear by them, others think that they're a waste of money.

One study found that those energy gels have "the same nutritional profile as Jell-O Pop."
They're simply a sugar boost, in convenient packets, for squirting into your mouth and washing down with plenty of water.  No chewing needed - which can prevent choking when you're huffing and puffing.

If you do choose to use them, or to make your own, experiment with them on your longer training sessions to gauge how your body feels after ingesting them.

Visit our Blog for a great Sports Drink recipe that you can also use in place of those sugary store-bought "energy gels".

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


Plan Now To Run Your "Worst Race Ever"

Have you signed up for a running event? Do you want to do well, or have your "worst race ever"? If you've chosen the latter, we've got some great tips to help you sabotage your training and your results.

Read more . .



Once again, we're hosting an"Inner Goddess" Retreatwhere 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 this great weekend getaway!
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 . . 



Plan Now to Run Your "Worst Race Ever" 


The Spring and Summer running season has begun and there's sure to be numerous events for you to enter.  (Check out the list of some local events below).


Perhaps you've already signed up for a running event.  If so, do you want to do well?  Really?  Why would you?  Or, do you want to have your "WORST RACE EVER"?

If you've decided that you really don't want to do well, you've come to the right place.  I'm going to give you a point-by-point list of things to do that will ensure that you sabotage your training efforts (if you decide to actually train), struggle through the race and, if you do manage to finish, remember it as the "
worst race ever"!  

Are you ready for this?  Okay, here's what you should do:     
Couch Potato
  There's no need.  Surely it can't be that hard to run for 10, 21 or 42 kilometers, right?  So, don't waste your time in the weeks and months before the race by working on your stamina, breathing and form.  You too can be a true couch potato. No hill repeats, cross training or interval sessions for you.  You'll do fine on race day.
EAT TONS!  Since everyone knows that you're supposed to "carb load", make sure that you do.  Have a night-before-the-race meal of pasta, pizza or nachoes and beer.  That should do the trick.  And, this is definitely the time to celebrate the event by trying something new.  Always wanted to have a poutine?  You earned it, you deserve it, go for it!
DON'T PLAN! Don't waste time planning on what you'll wear or laying out your gear the night before. Forgot your sports bra? No problem, simply wear the old worn-out regular one or go without. Forgot to pack your shoes? I hear that running barefoot is the latest craze. It's a great time for you to try it out. Don't wear stuff that you've worn before and you know feels comfortable. You want to look good and make a fashion statement, right? So, try out a new cotton t-shirt and some new shoes or shorts. I'm pretty sure you'll get used to the chafing and blisters after a few kilometers. And, put your bib and timing chip in your pocket. There'll be plenty of time during the warmup to pin those on and another runner will be happy to help you. 


Porta Potty Line WAIT TO GO You just know that there's going to porta-potties set up all along the route.  So, why get in line and go before you start the race.  If you do choose to go before the start, wait until the last minute so that you're in a long line and (possibly) "using the facilities" when the race starts. During the race, don't go for the first porta-pottie you see when you feel the "urge to purge". There'll be another one immediately available when you REALLY have to go. And, if not, hopefully the pictures of you going behind that shrub on someone's front lawn, or in that business doorway, won't be put up on Facebook or YouTube any time soon.  

GO OUT FAST!  It'll be easy to get caught up in the mood of the crowd and you'll feel pumped and ready.  Go with it!  Start out fast and keep up with that "energizer bunny" that you were chatting with while warming up.  It doesn't matter that they trained and you didn't.  Don't try and pace yourself, give it all you've got right from the start. Don't worry if you "crash and burn" a half kilometer from the finish.  You can always walk the rest of the way, right?
Where Am I? GET LOST!  Literally.  Don't check out the race route beforehand.  Unless you plan to be first, there should be someone you can follow and hopefully they'll know the route.  If not, you can always forge new territory and make your own route.  Think of it as an adventure. 


There you have it.  A brief, but easy, "To-Do" list that's sure to have you talking for years to come about your "worst race ever".  There are numerous other things that could easily be added to the list and would enhance the experience. You could forget to gas up the car and run out on the way to the race, or get to the airport and realize that your passport or ticket is still at home.  But, I think you get the general idea.


Don't be "ready", don't get "set", now GO!  

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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 $325 (sharing) or $425 (single) until March 15th.  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.

Book by March 15th to SAVE MONEY! 

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.