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July 2014       e-Newsletter

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Nutrition   Food For Thought

Nutrition Tip


Eat as many varieties and colours as you can, both raw and lightly cooked.


Berries, dark leafy greens, and cruciferous veggies (such as broccoli) are especially good for you.


They're literally packed with nutrients! 


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


Pay Attention

to the Toilet!


As the temperature

climbs and you spend more and more time sweating, your risk for dehydration will increase.


Even slight dehydration makes your blood start

to thicken, which makes your heart work harder and exercise will become harder than it has to be.


The best indicator of hydration is your urine color. Urine should be a pale yellow color without a strong odor.


Your goal should be to start exercise with pale colored urine and to produce pale urine within an hour of finishing

your workout.


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:


Are you ready to change?

Well then, on your mark, get set, GO!  What's that you say, you're not that ready?  Or, are you simply using you're level of "readiness to change" as the basis for your procrastination?  

Read more . .  


Victoria Dragon Boat Festival 

This year's festival heralds the 20th annual Canada Dry Victoria Dragon Boat Festival, one of Victoria's most spectacular summer festivals, on August 15th - 17th.

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 . .





Are you ready to change?  Well then, on your mark, get set, GO!  What's that you say, you're not that ready?  Or, are you simply using you're level of "readiness to change" as the basis for your procrastination?  Well, action often comes before desire. So, you don't always have to do the "on your mark" and "get set" part, sometimes you can just go!


In a study published by the New England Journal of Medicine, after looking at five weight loss trials with over 4,000 participants, they found that people lost weight regardless of their stage of "readiness".


As a Trainer, I need to remember that behavior change is rarely an isolated, single event. In fact, to effectively change, there are several stages that have already been identified as routine steps to achieve a goal. During the past decade, behavior change has come to be understood as a process of identifiable stages of "readiness".

They are the "pre-contemplation stage", "contemplation stage", "preparation stage", "action stage" and the "maintenance and relapse prevention stage".


Helping clients change behavior is an important role for every Personal or Group Fitness Trainer. A change in a client's lifestyle is almost always a necessary step towards successful management of their long-term health and fitness.


Most clients can easily understand the need for lifestyle modifications (i.e., "I need to reduce the junk food I eat in order to control my weight." or, "I need to exercise more") but they also find that consistent, life-long behavior changes can be difficult. Although they understand the need, they may not be fully prepared to embrace the changes required to achieve their desired goal.


For most people, behavioral change occurs gradually, with the person moving from being uninterested, unaware or unwilling to make a change (pre-contemplation), to considering a change (contemplation), to deciding and preparing to make a change. Genuine, determined steps are then taken (action) and, over time, attempts to maintain the new behavior will occur.


It helps if we can get a client to determine where they are on the continuum between "not prepared to change" (pre-contemplation) and "already changing" (action), and then promote the identification and discussion of perceived barriers to that change.


However, by the time I meet a client, they're usually past the pre-contemplation and contemplation stages. They wouldn't be contacting me if they hadn't already identified a need to change. Most are even past the preparation stage and they're ready to take action. At least they say they are. In reality, although they may truly believe they're ready to take action, many are still at the pre-contemplation stage ("in denial") and it can be a struggle to  get them to trust in my knowledge and expertise.  First, they must be willing to take a risk and leave their "comfort zone" and, for some, that can be a huge leap of faith. 


As well, giving up an enjoyed behavior (especially an ingrained one that they really enjoy, no matter how unhealthy it may be) will cause a client to feel a sense of loss, even despite the actual (or perceived) gains in their fitness level. I usually try to allow them to properly "mourn" the loss of their daily latte, double-double, donut or nightly bowl of ice cream covered with chocolate syrup. What I won't allow them (at least while they're training with me) is to continue with a sedentary lifestyle. I want them to do at least 2 classes with me and a 3rd cardio effort (walk, run or bike ride) on their own time. And, I hope that they'll keep up something similar to that even when they're no longer with me.


Further, I think it must also be made quite clear that everyone contemplating making a change should acknowledge that relapses are almost inevitable. But, if you don't permit those relapses to derail your efforts completely, they become simply a small part of the process of working toward successful lifelong change. In fact, many clients will find themselves "recycling" through the various stages of change several times before the change truly becomes established.


The maintenance stage is the one that Trainers are most eager to see their clients reach. However, many failed New Year's resolutions provide adequate evidence that if the prior stages have been glossed over, action itself is often not enough.  And, without the action, the maintenance stage is unattainable.  For that reason, any action taken by clients should be praised because it demonstrates the real desire for a healthy lifestyle change.  I try to celebrate every milestone and achievement with my clients.  I know it positively reinforces their resolve to succeed.


If you're thinking that you're ready to change, contact me!  I know I can help you achieve your fitness goals.



 ComingVictoria Dragon Boat Festival   

This year's festival heralds the 20th Annual Canada Dry Victoria Dragon Boat Festival, one of Victoria's most spectacular summer festivals, on August 15th - 17th.

Featuring exciting dragon boat races, entertainment on two stages, exotic tastes in the Forbidden City Food Court, activities for kids and families, and more, the Victoria Dragon Boat Festival is one of the must-see events on Victoria's busy summer Festival calendar.

And, with Loreli in charge, the Beer Garden is a MUST for anyone looking to have fun while enjoying a cool drink.

But, the Festival can't run effectively without the assistance of a multitude of volunteers.  So, please consider offering a few hours of your time to help us make this the best Festival yet. 

Click HERE to visit the Festival website for more
information on volunteering opportunities.