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Phone:  250-590-3488                             Email:



October 2013       e-Newsletter

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It's time to set your clock back an hour.

On Sunday, November 3, daylight saving time officially ends, in Canada, at 2 AM.

To avoid forgetting, set your clocks back before going to bed.

And, it's a good time to remember to change the batteries in your smoke detectors too!

  Don't Delay!
Our next 6-Week Bootcamp Training Session starts
November 04th!

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

2014 Classes Dates:
Jan 13th - Feb 07th
Feb 10th - Mar 07th
Mar 24th - May 02nd 
Class Time Options are:

5:30 AM; 9 AM;
and, 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


Green tea or coffee?  Which is better for you.


No contest, green tea beats coffee.  Why?  It's bursting with antioxidants that help ward off diabetes and certain cancers.


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


For faster results, you have to increase the intensity of your training.

The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you'll use your talent to produce outstanding results.

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:


Success Requires Commitment

Just like learning a new language, succeeding at making changes to your body (learning a new "fitness" language) is also an ongoing process, not a short term fix, that requires commitment and continued practice.



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 . .



Success Requires Commitment!

If you decided to learn to speak a new language (like Spanish for an example) and had no prior experience, how good do you think you'd be after three months?   Likely not very good at all, right?

And, that makes the assumption that you're committed to doing the required practice.  Becoming proficient at something like a new language is a process that starts with learning, involves hours of practice and after a period of time (perhaps several years even) results in a degr
ee of mastery.  But, that practice never stops.  In order to maintain your proficiency in that language, you must continue to practice and use your skills.

Now, think about your desire to get healthy and fit, to lose weight or make changes to your body.  This idea, of practicing towards and maintaining a level of mastery, often gets lost when we're seeking body changes.  But, the same concepts do apply. 

Just like learning that new language, succeeding at making changes to your body (learning a new "fitness" language) is also an ongoing process, not a short term fix, that requires continued practice.

As well, not everyone learns (or changes) at the same pace.  Everyone will have their own unique path to body change. Some learn more quickly and see quick changes, others may struggle to break the old "I can't do it" negativity and results will be slow. Others will see steady results and then find long periods of being stuck without progress. Still others will struggle for long periods before anything happens.  So, don't compare your results to those of your friends or workout buddies.  It's not good for you.  They have their path, you have yours.

I recently gave a 5 minute presentation to the Westshore Women's Business Network (a group of local business women).  The focus of that talk was "What Works?"  Friends, family and clients have all asked me that question with regard to succeeding at maintaining a fit and healthy lifestyle.  For the complete article (5 Basic Principles For Reaching Your Health & Fitness Goals) that recaps the content of my talk, please visit our Blog

There, you'll find that the characteristics that separate those who succeed with their health and fitness program, and those who don't, are consistent.  Those who do succeed alter their lifestyles and embrace these 5 Basic Principles:


1.  Belief - Believe in yourself!  If you don't, no one else will either.

2.  Ownership  -  If you're going to achieve results, it's going to be up to you.  No one else, just you.  You have to take ultimate ownership for your success (or failure).

3.  Effort  -  It simply can't be emphasized enough - "Anything worth achieving is worth working for."  This isn't a quick fix situation.  It's a lifestyle change!

4.  Consistency - In order to achieve any goal, you must be consistent in your resolve to succeed.  It's as simple as that.

5.  Patience  -You didn't get to your current unhealthy state overnight.  So, be realistic, don't expect to reverse all your neglect in a short period of time.

So, if you want to be fitter and healthier 10 years from now, it's not what you do in the short term (over the course of a single 6-week Training Session) that matters.  It's what you consistently do over the next 10 years.  Start practicing your new "fitness language" skills now.  Keep it up, long term, and you will succeed!

But, don't get discouraged.  Remember, no matter what progress you make, it's still progress!
Our next 6-week progressive Bootcamp Classes start on Monday, November 04th.  Call or email to get yourself enrolled in our unique, fun and very individualized program of fitness classes.

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Bear Mountain 10K, Half Marathon & Relay

You won't want to miss participating in this event! 


The 10K has earned notoriety as Canada's "Most Challenging 10k" because of three distinct hills on the course, which have been named Papa Bear, Mama Bear and Baby Bear, as well as the many rolling hills throughout the rest of the run.

The Half-Marathon will be equally as challenging and finishing the race will give you something to brag about to your running partners.  The Half-Marathon will take in BOTH the challenging Mountain Golf Course (the 10K route) as well as the Valley Golf Course giving participants the complete tour of the Resort.  And, this year, they've added the option of running the Half Marathon event as a part of a 2-person or 4-person team.


If you want to be "connected" to other Alter Ego Fitness participants, please select us as your Team when you register.


Click HERE for more information and/or to register for this event.

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 put mine in our Christmas tree as a decoration!

The cost of registration increases after November 09th.  So, if you'd like to be a part of our group, please contact the office (250-590-3488 or by November 07th 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