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November 2011



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A Timely Reminder

Fall Back Clock 


It's that time of year again!  Daylight Savings Time comes to an end and it's time to"fall back" the time on your clocks by one hour.
Officially, the time changes at 2 AM on Sunday, November 06th.  Don't forget to reset ALL your time pieces.
AND, it's also a good time to remember to change the batteries in your smoke detectors too.

FitnesstipWorkout Tricks 

Fitness Tip

Stretching Chart 

Be sure you warm-up before any vigorous exercise, especially in the cool fall weather.

An easy 20 to 30 minutes to warm up before you start your exercise program is recommended.

Skipping on your warm-up is a sure fire way to set yourself up for injury!

If time is a factor, then I'd recommend that you shorten your whole exercise regime and use your warm-up, starting slowly and building to a harder, faster workout.

And, don't forget the cooldown and the stretching too!

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Food For Thought 

Nutrition Tip

 Vitamin D  

We don't get enough sunlight to fill our requirement of Vitamin D. So, especially now, supplementing with Vitamin D is essential.

It's now recommended that you take 1000 IU of Vitamin D3 a day (the RDA says anywhere from 200 to 600 but the latest research is suggesting the RDA be adjusted). It's best taken with calcium, as both aid in absorption of each other. If you can take two or more doses a day, rather than all at once, even better.

As with all your foods, read labels and ask questions regarding your supplements.

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PageTopWelcome to the November issue of the Alter Ego Fitness

Experience monthly Newsletter.


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

Stay Active Through the Cooler, Wetter Weather!

This is the time of year when the natural daylight diminishes and the weather turns cooler and wetter.  We feel our energy levels drop and we just want to curl up by a warm fire, watch TV and eat.

For more info, click HERE


PROMO / Discount Offer
Our "Blast The Fat" 6-Week progressive Training Program is starting November 07th.  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


Stay Active Through the

Cooler, Wetter Weather!


This is the time of year when the natural daylight diminishes Bottle of Wine by Fireplaceand the weather turns cooler and wetter.  We feel our energy levels drop and we just want to curl up by a warm fire, watch TV and eat (or have a glass of wine).

Now, more than ever, is the time to get outside and to exercise! You need to get up and keep moving! Exercise is ALWAYS important, even on those cold, wet fall and winter days.

Not only will movement keep you warmer but it will also increase those low energy levels. Getting outside will help you with those "blah" days because the light works wonders (even though it seems like it's gloomy out, we have many times in a day where the sun does peek out!) and the fresh air is magic on the mind and body. But, to be able to successful in getting in your workouts outdoors, and to actually enjoy our time outdoors and be safe, you need to dress for the fall weather.

The first order of business is to be sure you have the appropriate clothing to see you through some of the weather that is expected in our fall season. You can purchase water resistant (and even water proof) running shoes, pants and/or jackets. If you love to hike, be sure to get warm hiking boots and again, waterproof or water resistant iCold Weather Runnings recommended so you stay warm and dry. Keep in mind that if the extremities, like your hands, feet and head are kept warm then your core body temperature stays warmer too. Wearing a hat and gloves will help you stay warm and you won't have to cut your outing short because you have numb fingers or ears. There are so many options out there for all types of clothing, be sure to shop around so you get what you want and need.

You also need to stay safe.  So, while you're out walking/hiking/running, be sure you can be seen. Darkness is showing up earlier and earlier (take note of the time change reminder in the side panel) and if we want to get outside to go for our walks, we need to be sure we are seen. Reflective lettering or piping on clothing is highly recommended, but realize that the reflective is only as good as the light that it reflects! Often, I have been surprised as I am driving only to see someone wearing reflective gear right there in front of my vehicle! The more reflective areas on your gear the better, but purchasing a couple of lights is better.

I highly recommend you get a red flashing light (I use a small red one that I can clip onto the back of my jacket) for the back of you and a headlamp for you to see the potholes, curbs and whatever else you have in front of you. Some headlamps come wRunning Headlampith a small lite on the back of the headgear so having the two flashing lights will serve you even better. These lights will have you being seen from a safe distance where drivers can see you in plenty of time to stop if necessary. The cost for these lights is minimal and the benefit of being seen after dark is priceless!

Now that you have the gear, be sure you get out there and move! Our next 6 week Progressive Training Program starts next week (see the promo below) and there is still time for you to join us! We still have spots available in our early morning (get your workout in and done before work!), mid morning (drop the children off at school and join us) and evening classes. You have the option of joining us 2 or 3 times a week depending on your schedule and your goals.

Even though you may think the weather is gloomy, it is always refreshing and uplifting to get outside with a group of like minded people and enjoy the benefits of exercise in the great outdoors!

Call or EmailCall or email to get yourself signed up. All those holiday 'festivities' are just around the corner.  Rev up your metabolism, your energy and your spirits by joining us today!

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 PersonalTrainingPROMO / Discount Offer

Get ready for the holiday season!  Join us for our "Blast The Fat" 6-Week progressive Training Program, starting November 07th.

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!

Call or EmailPlease call or email the office to book your spot in our classes and to book your Body Assessment/Nutrition Seminar appointment.


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.

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

Loreli Urquhart

Alter Ego Fitness Experience


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