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Phone:  250-590-3488                             Email:



March 2013       e-Newsletter

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  Daylight Savings Time


Daylight Savings Time begins on Sunday, March 10th at 2 AM.


Don't forget to turn your clock ahead one hour  before you go to bed on Saturday night!


Breaking News!
Starting shortly after Spring Break, we'll be offering the following additional classes:

"Tough Mudder" Workouts
4 Weeks
Saturdays - 9:30-11 AM

Kettlebell Classes
6 Weeks
Mon - Thurs
7:15 - 8:15 PM
(Immediately after the regular Training Session evening classes.)

More information to follow.  Make sure that you're on our mailing list to be kept up-to-date on these classes.
Nutrition   Food For Thought 

Nutrition Tip



 Eat your kale!


It's one of the healthiest, good-for-you vegetables available.  It has fibre, calcium and vitamins

A, B6, C and K.  It's

also a good source of 

the minerals copper, potassium, iron, manganese and phosphorus.


Add some to your green smoothie or toss it in

your salad or morning omelette for a healthy

and tasty boost.   


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

  Make Time For Fitness    

 Instead of saying "I don't have time.", try saying "It's not a priority." and see how that feels for other things in your life.

I have time to iron my sheets, I just don't want to because "It's not a priority."  That seems to work, but what about "I don't go to the doctor because it's not a priority to maintain my health", or, "I don't grocery shop because it's not a priority for me to eat."

Changing the way you think about things will remind you that "time" is a choice.  You CAN choose to be fit, active and healthy!  And, a  1-hour workout is only 4% of your day.

Visit our Blog for more great information and suggestions on maintaining your health.

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  Don't Delay!
Upcoming 6-Week Training Program Classes
April 22nd - May 31st
June 10th - July 19th  
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.


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



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


It's Time To "Spring Ahead" Again! 

We all know that old saying for Daylight Savings Time - "Spring Ahead, Fall Back", right?  It helps to remind us how and when to change the clock setting. Well, you can also use it remind yourself that it's time to take some action on your fitness too!

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 this great weekend getaway!
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 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 . . 



It's Time To "Spring Ahead" Again! 


We all know that old saying for Daylight Savings Time - "Spring Ahead, Fall Back", right?  It helps to remind us how and when to change the clock setting. This year, we "spring ahead" on Sunday March 10th.  Daylight Savings Time


Well, the "spring ahead, fall back" catch-phrase is also a pretty good metaphor for how many of us think about or maintain our fitness and health. In the Spring, flowers bloom, the air is fresher and people have a tendency to be more motivated to be physically active and healthy. They begin working out more and eating a bit healthier. Perhaps it has something to do with the thought of wearing a bathing suit in public in the very near future.

When Fall arrives, too many of us on a fitness journey have a tendency to "fall back" on our exercise too. The good Summer weather is gone, bathing suits are tucked away and the comfy flannel jammies come out.  Before we know it, it's baking and eating season!  It's time for some comfort food, starting with a big, family gathering and Thanksgiving Dinner! Followed by a few snacks of the kid's Halloween candy and, before you know it here comes the Christmas cookies, treats and turkey!  It's easy to think "I'll start working out again in the New Year!"

I know this very well, and (truth be told) have actually fallen into it myself. That's why it's all the more important, even critical, to be aware of the dangers of "falling back", and losing all you've been working for over the past months. Don't let that happen!


Don't wait until it's time to "fall back".  Plan, and focus, now on how you're going to handle that transition a few months from now.  If you have a good plan of action, it's easier to maintain your healthy lifestyle.  You won't slip back into old habits and should be successful in maintaining your fitness regime and healthy eating right through fall and winter. 


As you get ready to set your clocks to "spring ahead an hour", remember that you'll lose an hour from your day. For most people that translates into a lost hour of sleep. Unless you've been planning ahead, and have gradually adjusted your "go to bed" and "wake up" times, you could very well be one of those that are a bit sleep deprived.


Fatiqued People who are sleep deprived aren't just crankier the next day. Research has previously shown that people who are sleep deprived are more likely to consume more calories the next day. When our bodies are stressed, we produce more cortisol. It's the stress hormone, made in our adrenal glands, which boosts appetite.  As well, when we don't get enough sleep, we also have less REM (rapid eye movement) sleep. It's the part of the sleep cycle when you actually burn the most calories. More calories in, combined with less calories burned, results in weight gain.


So, get your sleep! You want to be alert and well rested so that you can make good lifestyle choices including eating healthier, and "lifting the weights" to avoid "gaining weight". Most of us really don't want to wear a "muffin top".  We'd rather eat the top of a tasty, healthy muffin and share the bottom half with our exercise partner AFTER a good work out and, hopefully, after a good sleep too!


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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.

"Loreli organizes a wonderful weekend filled with excellent food and pampering locations! Overall, last year's retreat (2011) was fun and thoroughly enjoyable. I will be signing up for Loreli's retreats each year wherever they are held."
- Katherine S.

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.

"I thought I would write to you to tell you how terrific last years Inner Goddess Retreat was! The spa treatment was DIVINE! It was one of, if not THE most calming and soothing facials I've ever had. And, the chefs outdid themselves serving us delicious, nutritious and good for you eats. I'm really hoping to be able to make it to this years' event as I thoroughly enjoyed myself last year." - Denise T.

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
Register before March 22nd for $40.  The price increases to $45 after that.  

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 1,800! Register NOW as part of the Alter Ego Fitness "AE/DC" (Alter Ego/Daughters of Carna) team. 

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