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Phone:  250-590-3488                             Email:



November 2013       e-Newsletter

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  Don't Delay!
Our next 4-Week Bootcamp Training Session starts
January 13th!

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

2014 Training
Session Dates:
Jan 13th - Feb 07th
Feb 10th - Mar 07th
Mar 24th - May 02nd 
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.

Save Money!
Convince a friend or family member to join you in a class and you
off the cost of your
class for EACH new 
client you introduce 
to Alter Ego!
Nutrition   Food For Thought 

Nutrition Tip

  Whole fruit or juice?  Which is better for you.


Eating whole fruit may reduce the risk of type 2 diabetes, while drinking fruit juice may raise the risk. And, whole fruit curbs appetite better

than juice.  


Researchers tracked roughly 150,000 female nurses and 36,000 male health professionals for 20 to 32 years. The risk of diabetes for those who said they drank fruit juice at least once a day was 21 percent higher than for those who drank juice less than once a week. In contrast, the risk for those who reported eating whole blueberries at least twice a week was 23 percent lower than for those who ate blueberries less than once a week.


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


Keeping a log or journal of all your workouts will allow you to see your progression in training and abilities.  And, it will also hold you accountable for any missed training. 

When your training session is over, you and your Trainer can look back on your log to see what to adjust and improve for next time.

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:


We're Going Streaking! 

Yes, you read that right. But, it's not the kind of streaking where you strip off your clothes and run through some public event. You can keep your clothes on. This is an exercise challenge.


Work Your Heart Out!

Get ready to work your heart out on so many levels.  To help raise funds for a little girl battling cancer, we're offering additional classes in December in support of "Audrey Lou's Fund".

 Read more . .


Client Appreciation Event

Frontrunners Westshore, one of our valued Wellness Partners is once again hosting a "Client Appreciation" Night for Alter Ego Fitness clients.

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 . .




Yes, you read that right.  We're going to be streaking! But, no, it's not the kind of streaking depicted in the picture, that was just to get your attention.  You can keep your clothes on.  But, for the month of December, where time is tight, parties are happening and food is plentiful and indulgent, we offer a solution - a Holiday Streak Challenge!

We challenge you to exercise EVERY day in the month of December (yes, even December 25th & 31st) for at least 20 minutes.  Run, walk, strength train, yoga.  Mix it up, it's your choice.  Just get out and do it!


Be smart.  Be diligent.  Commit to the challenge.  Above all, have FUN!  And, please be sure to join our FaceBook Event page and post updates on your progress.

Get ready to work your heart out,
on so many levels!

The FaceBook page for Audrey Lou's Fund (
is set up to raise funds for a little girl, that's the grandchild of a friend, and her family as they deal with her struggles to defeat cancer.

Our current 6-Week Training Session ends on Friday, December 13th.  However, in support of Audrey Lou's Fund, we're offering additional classes during the week of December 15th - 20th.

Class options are
Monday, Wednesday & Friday
9 :30 - 10:30 AM - Cadboro-Gyro Park
Monday & Wednesday
5:30 - 6:30 PM - Veteran's Memorial Park (Langford)
Tuesday & Thursday
5:30 - 6:30 PM - Cadboro-Gyro Park

For a minimum donation of $10 per class, you can get in some extra exercise (physically good for your heart) and help out a sweet little girl and her family with their struggles (emotionally good for your heart).  It's a true "win-win" situation!  ALL money raised will be donated to the Fund.

If you choose not to join us in the workouts, please consider donating to this cause by going to the Facebook page link above.

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Frontrunners Westshore
, one of our valued Wellness Partners is once again hosting a
"Client Appreciation" Night for Alter Ego Fitness clients.  It's on Monday, December 9th - 6 - 9 PM.
Be sure to mark it on your calendar.  Alter Ego clients will get a yet-to-be-determined percentage reduction (for past events it's been as high as 25%) on their purchases and there'll also be
"Sale Item" tables set up too!

It's the perfect opportunity for you to buy for that "athlete" on your Christmas present list.  Our clients can even go in a bit earlier and put their expected purchases on hold. 
The annual Santa Shuffle 5K Fun Run & 1K Elf Walk brings families and friends together.  This merry event helps The Salvation Army in their efforts to assist families and individuals in need during the Christmas season and throughout the year.

Alter Ego Fitness has proudly entered at least one team for the past five years (last year we had two teams of 10) and we've had a LOT of fun!  AND, last year they even had medals that were quite extraordinary.  I even put mine in our Christmas tree as a decoration!

We're still looking for people to be a part of our team.  If you're interested, please contact the office (250-590-3488 or for more info and/or to give us your particulars.

For more information, you can visit their website.
The Running Room is proud to present the 29th Annual Resolution Run and Walk

Start the New Year off on the right foot (or left foot if you're so inclined) by establishing, or maintaining, an active lifestyle.  This is a great way to get back into, or kick start, your fitness routine after all the "stuffings", treats and drinks over the holiday season.

And, as an added bonus, in addition to post-event refreshments, you'll also receive a stylish limited-edition Resolution Run Jacket!


For more information, or to register for this great event,  please visit their website