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February 2012

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FitnesstipWorkout Tricks 

Fitness Tip

Personal Training


Skip the crunches. First off, you can't spot reduce.  So, doing crunches will NOT reduce your waistline. 


And, University of Virginia researchers calculated the exact number of crunches it takes to burn one pound of fat - 250,000.


That would mean that you'd need to do 100 crunches a day for 7 years.  It'll take you forever to lose an inch of fat at that pace.


There are numerous other, more effective, exercises for working and toning your abs.


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Nutrition Food For Thought 

Nutrition Tip

 Restaurant Dining


Long before you arrive at a restaurant, you should develop effective strategies for dining out.


Learn how to make healthy food choices while you're eating out with family and friends.


Don't be shy about asking for modifications to a menu item.  Most restaurants will have no problem changing things up to meet your dietary needs.


And, remember, alcohol also acts as an appetite stimulant.  It can lead you to eat or crave foods that are not within with your weight-loss plan.  So, go easier on the wine with your dinner.  It'll make it easier for you to maintain your focus on healthy eating and living.

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They're HERE!

We now have our stainless steel water bottles and sports bags available for purchase.

SS Water Bottles
The water bottles sell for $13.50 (plus HST).


Duffel Bag

The bags are $20.00
(plus HST). 
Or, you can buy them as a package deal for
$30 (plus HST).


Spin For Kids

March 03rd, 2012


Goodlife Fitness Clubs are putting together teams to raise money on March 3rd for the Goodlife Kids Foundation.  Goodlife corporate underwrites the operating costs so that 100% of any donation goes to helping kids get active.

They support after school programmes that get
kids moving, running programmes for young girls, boys and girls
club, and kids sport
amongst others.


Here's the deal.
Each bike "costs" $1000.  So, your individual cost would depend on how many riders share the bike.  For example, four people on a bike would each need to bring in $250, eight people $125,  sixteen people $63
get the idea.

To find out more about Spin for Kids and/or to donate online please go to




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

What Works For YOU?

When deciding to put together a workout program or a "system", for you to get working out, be sure you check into ALL the options and all that's available to you, before deciding on one course of action.  For more info, click HERE



We want you to - Join our Team! We're putting together a team for the TC10K event being held on April 29th, 2012 and we'd LOVE to have you join us!  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


 What Works For YOU?  



When deciding to put together a workout program or a "system" for you to get working out, be sure you check into ALL5 Things Checklist the options and all that is available to you, before deciding on one course of action.


When considering your options, please remember that commitment and consistency are KEY components to attaining any type of goal or result, whether it be a PB in your next race or body composition changes for your body.


If you're wanting to get results, do more or just improve, you must commit to that goal and be consistent in your efforts to achieve it! And, do what works! One of my favourite quotes by Albert Einstein says, " Insanity is doing the same thing over and over again, but expecting different results."  


One of the very important first steps is to seek out a Personal Trainer, someone who is knowledgeable AND who understands you and your needs, desires and lifestyle. In order for your program to work for YOU, it must fit well into your lifestyle. And, in order for you to work out consistently, you need to WANT to do it, to enjoy it and to have fun with your workout session!


Now, perhaps you're of the opinion that a Personal Trainer is too expensive, and you might be right. But, there are so many different programs that Personal Trainers have to offer.  So, please don't shut that door before you check out what's available for you. One of the more affordable options Personal Trainers are now offering is "small group personal training". In this type of training, you can work out with a friend, your spouse, or a colleague. Usually you both have similar likes, dislikes, have about the same fitness level (but not always a necessity) and you can both work out with a trainer consistently together. Most personal trainers may be willing to give some discount or have a rate for 2 or 3 times a week workouts, for a duration of 4, 6, and 8 weeks, or longer, periods of time. Personal Trainers may also be willing to work with up to 4 clients in this small group setting.  We do that. 


Another option for you may be to check into outdoor group classes. Trainers can coordinate workouts for a group of people and you may or may not know any of these people. At Alter Ego Fitness Experience, we foster group dynamics and team camaraderie so Outdoor Fitnessthat within the first couple of classes you have had the opportunity to get to know everyone in your class. This type of workout is one of the least expensive and there are numerous companies out there providing this type of service. But, if you're considering this option, please ensure that you're fully aware of what the company offers.  Beware of a company that has too many clients working with a single Trainer.  This seems to be one of the most common complaints we've heard.  So, ask questions and ask for references. With large class sizes it's easy to get lost in the crowd AND it is also difficult for a Trainer to watch your technique and correct you! 


If you are not corrected in your technique, you could eventually end up with an injury. Maybe not today or tomorrow, but with the incorrect execution of an exercise, you are creating a muscle imbalance and that eventually will case you to have an injury!


At Alter Ego Fitness Experience, we pride ourselves on capping our classes AND having a group of very dedicated and motivating Trainers to work with you. We make sure you can work out consistently AND for a long time.  After all, it is a lifestyle, not a fad!


All Personal Trainers are not created equal and not all outdoor fitness classes or bootcamps (as some are called) include some of the key features required in assessing your overall fitness level and improvement. Many allow 'drop in' clients, so your own workout may or may not be compromised because some new clients have been brought into the class. When checking into all your options - be sure to compare apples to apples! What extras, if any, do the classes offer? What is included in the classes? How are your results measured and when? 


Alter Ego Fitness Experience offers classes in the Saanich area as well as our FIRST ever offer of classes in the Westshore! We have early morning, mid morning and evening classes. Please calBook An Appointmentl the office or email to ask how we can help you reach your goals and fine tune your exercise regime. Remember, don't expect different results by doing the same thing over and over! 


Our next 6-Week progressive Training Program starts on March 5th.  You still have time to make the changes you need, to achieve the results you crave and get back that energy you want! 


I look forward to being able to work out with you in any one of the options we offer. 


We really are there to give you what you want - what you and your body needs! 


In closing, I want you to ponder on another one of Einstein's quotes: "You never fail until you stop trying."  Don't give up on yourself, keep trying! 


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TC 10K LogoWe want you to - Join our Team!  We've put together a team for the TC10K event being held on April 29th, 2012 and there's STILL time for you to join us.


This is a great opportunity for you to commit to a goal, and follow through, with us at your side helping you. If you want to be a part of the Alter Ego Fitness "The Young and the Rest of Us" Team, contact the office and we'll tell you how to sign up.


We're offering a Team specific training program of Sunday morning workouts up until race day.  We'll do runs/walks in areas throughout the region, where we'll also address effective running exercises, stride analysis and nutrition while keeping the focus on fun!


We'll take your specific goals, incorporating them into the whole program but still giving you some individual, one-on-one, attention. We'll meet you the morning of the event and take you through a warm-up and then cheer you on along the course.It's Free!


This training program is being offered FREE of charge!  However, you'll have to pay your own race entry fee and, for anyone attending the Sunday training sessions, we're asking for donations to the Heart and Stroke Foundation's "Make Death Wait" campaign.


If you, or anyone you know, wants to do the TC 10K for the first time, or maybe to post a PB ("personal best" time), please give us a call. The ONLY pre-requisite to be a part of the Team is a desire to have fun and get fit (or fitter) in the process. Commit now to this very worthwhile, and fun, event where the whole city literally lines the streets to cheer you on!


Contact the office, via email or a phone call, and let us know of your intent/desire to be a part of our Team.



"My expectations were more than met. Everything about your program is very thorough. I like that you combine nutrition information with effective workouts. And, the trainers knew just when to push us to do our best. I have learned so much that I will keep with me for the rest of my life. Thank you for everything!" - Leigh K.