October 1, 2019
October 2019 Newsletter
October 2019 Newsletter
Fall is upon us! As the weather and nature changes, what changes do you want to see in your body and health this fall?
To help you create a stronger body that moves well, we are adding a brand new class - Pilates Core Control with new instructor Kimberleigh..great class for all levels.. see below for details! We are also adding Sunday Morning Bootcamp with coach Mary! Great way to increase energy ..commit to 7 weeks until Christmas!
Embrace fall with our easy Butternut Squash Soup recipe..with Pumpkin Spice..yum! Make October a month of Energy, Health & Fitness!
Want to improve your core strength?
Try our brand new class:
PILATES CORE CONTROL
Tuesday's @ 7-8am
Tuesday's @ 7-8pm
Thursday's @ 1:15-2:15pm
Join experiened instructor Kimberleigh Halsall, trained in all mat and equipment levels of Method Alliance, as she guides you through the very core of mat pilates. Whether you are new to pilates or experienced, she will provide modifications so that everyone leaves feeling more balanced, taller and stronger. With a maximum of eight students, a focus on proper form is highlighted. All levels welcome!
Start Oct 8th/10th and run for 9 weeks until Dec 3rd/5th
Pre-registration online required - space limited so don't wait! www.comealivefitness.com
Welcome Karen Kelly to the
Come Alive team!
Experienced Personal Trainer and Fitness Instructor Karen Kelly will be teaching our
Friday lunctime Bootcamp
starting October 18th
We are excited to have you with us Karen!
Short of time during the week?
Finding it hard to fit a strength workout in?
Sunday Bootcamp is back!
Set some fitness goals for yourself and make time on the weekend. This total body workout will build strength, cardio and core. All levels welcome - bring your partner, friend or neighbour. First trial class free!
Starting Oct 27th @ 9-10am with
It runs for 7 weeks until early December -
commit to 7 weeks and see what happens!
To register email firstname.lastname@example.org
Interested in trying a triathlon?
Looking to improve your swimming?
Come Alive Fitness is hosting the
KW Tri Club
Saturday Oct 19th
For more info or to register email Tyler Bredschneider:
All levels welcome!
Do you suffer from pain or sore muscles in your back, neck or hips & legs?
Try our Yoga Tune Up rolling class!
Thursdays @ 7:30-8:30pm with Eva
Rolling on tune up balls will help release tight muscles and fascia..what we all need but dont do on our own! Great recovery class for runners, cyclists or anyone looking for a deeper body release. Amazing for tight hips, back, shoulders and neck!
We supplies the balls (tune up balls, alpha balls and coregeous balls) - and have them in stock for sale
New to Yoga?
If you have never tried yoga before, or looking to get back to it, here are some great classes to start with:
Kripalu Yoga: Wed @ 1-2pm or 7:45-8:45pm
Yoga Flow: Mond @ 7:30-8:30pm or
Frid @ 9:30-10:30am
Core Yoga: Mond @ 1:15-2:15pm or
Thur @ 12-12:50pm.
To get started email email@example.com
Coming soon...fall/winter Spinclasses!
Our Spinclasses will start first week of November:
Wednesday Spin & Yoga with Annika
starting Wednesday Nov 6th!
A rocking 60min spin using either one of our spinbikes or bring your own bike to our indoortrainers. Finish with a 15min bikers yoga stretch!
Saturday EnduroRide with Joanne
starting Nov 2nd -90min ride for those looking for a great workout with longer intervals to build endurance and strength during the winter months.. or work towards any potential triathlon or cycling goals. All levels welcome!
Currently running: Spin & Strength with Annika
Monday's @ 9:30-10:30am
30min of spin + 30min of strength training - best of both worlds!
Easy Butternut Squash Soup
1 butternut squash (skin removed, cut into chunks)
2 apples (macintosh, cut in chunks)
6 cups of water
2 tsp dried thyme
1 tsp dried rosemary
1 tsp cinnamon
1/2 tsp pumpkin pie spice
1/4 tsp herb seasoning
1/4 tsp nutmeg
Cook on stovetop then puree in blender -
ready to enjoy!
Use our flexible all-access passes to go to any class at any time!
First Month Trial Pass - unlimited classes for only $40!
Try it for the month of October!
We wish you a Happy Thanksgiving
and look forward to seeing You
The Come Alive Team
Annika Beech at 4:02 PM
September 12, 2019
September Newsletter 2019
September 2019 Newsletter
September is here.. ready to get back to routines, healthy eating and feeling fit?
To get you motivated and inspired, we are adding more yoga classes and bringing back Yoga Tune Up stretch class - a great way to release tight bodies and achy muscles! We are also offering lunchtime bootcamp classes if you are looking to build some strength and core. See our schedule below for all fall classes and pick the one that works best for you!
If you need a personal program our highly experienced trainers can help design and tailor a program to your own needs. A great idea if you are dealing with any health concerns or coming back from injury or time off. We look forward to seeing you back at our studio and making it a fit and healthy fall!
Flow Yoga - New timeslot!
Monday's @ 7:30-8:30pm with Stephanie start Sept 9th
Great class for anyone looking to improve their flexibility, build strength and reduce stress levels. Nothing better than ending an evening with some You time and restoring balance!
Kripalu Yoga - new evening class!
Wednesday's @ 7:45-8:45pm start Sept 11
& Wednesday's @ 1-2pm start Sept 4
This class is great for beginners or those looking for a gentle restorative practice. Will leave you feeling refreshed and relaxed!
Yoga Tune Up is back!
Thursdays @ 7:30-8:30pm with Eva start Sept 12th
Try this amazing class rolling on tune up balls -
experience the release of tight muscles and fascia..what we all need but dont do on our own! Great recovery class for athletes or those looking for a deeper body release. Amazing for tight hips, back, shoulders and neck!
We supplies the balls (tune up balls, alpha balls and coregeous balls) - and have them in stock for sale for home use!
REBOOT & RECHARGE!
Looking to loose some summer weight, lean out and build strength? This is the class for you!
Monday, Wednesday & Friday @ 12noon
Using equipment such as TRX, Bosu's, Steps (so many cool things we can do with steps!), stability balls, free weights etc, we take you through strength circuits and cardio intervals guaranteed to give you results.
All levels welcome!
Here is our complete Fall Yoga lineup:
Mondays 7:30-8:30pm with Stephanie
Fridays @ 9:30-10:30am with Annika
Yoga Tune Up (rolling fascia release):
Thursdays 7:30-8:30pm with Eva
Core Yoga with Annika
Monday's @ 1:15-2:15pm
Tuesdays @ 9:30-10:30am
Thursday's @ 12-12:50pm
Kripalu Yoga with Maureen:
Wednesday's @ 1-2pm
Want to really make some permanent changes
to your health this fall?
Get started by booking a free consultation with one of our Personal Trainers!
For more info on personal training or to book an appointment email: firstname.lastname@example.org
New to Come Alive?
First Month Trial Pass -
unlimited classes for only $40!
To find out more about our all-access flexible class packages visit:
Join us on Facebook for inspirational quotes,
blogs, recipes and upcoming news!
Time to get back into shape...
join the FUN this September!
The Come Alive Team
Annika Beech at 1:09 PM
September 12, 2019
Yoga Tune Up is back!
Yoga Tune Up class starts tonight @ 7:30pm!
Come roll out tight muscles and feel rejuvenated! We provide all the tune up balls...first trial class free!
Bring friends, family or a neighbor!
For more info email email@example.com
Annika Beech at 1:09 PM
June 6, 2019
Room for rent @ Come Alive Fitness!
Excellent opportunity for a massage therapist, physio therapist, nutritionist or other health practitioner looking for a treatment space to build their own practice.
Great location close to the expressway with store front parking. Rent negotiable. Run your own business, but also be part of a close team with referral potential!
For more details contact owner Annika Beech: firstname.lastname@example.org
Annika Beech at 3:34 PM
June 2, 2019
Newsletter June 2019
June 2019 Newsletter
We finally move towards some warmer weather and June is a great month to do a little cleansing to rehydrate and energize! It can be as simple as deciding to stick to healthy salads for lunch and starting every day off with a glass of lemon water! Combine these 2 strategies with a weekly yoga or bootcamp class and you are off to a great start this summer. See below for our easy 4 step plan to prep your salads ahead for the week. This June, feed the body more fruits, veggies and water!
Pack 5 Salads tonight for the whole week!
1. Start with the greens. To save time, pick up a package of prewashed salad greens. If you're using greens from your garden or a farmers market, just make sure they're completely dry before packing. Fill the container about three-quarters full of greens (about two to three cups).
2. Add the veggies, beans, and fruit. Go for carrots, cucumbers, tomatoes (use cherry and keep them whole), peppers, broccoli, chickpeas, kidney beans, corn, peas, or even fruit like grapes or blueberries. Drying off each ingredient with a paper towel will keep them crisper longer.
3. Add protein. For protein sources like marinated tofu, grilled chicken, hard-boiled eggs, certain types of cheese like cubed cheddar, and cooked (and cooled) quinoa, add these on top of the first three salads only (Monday's, Tuesday's, and Wednesday's). Then on Wednesday night, add protein to Thursday's and Friday's containers. Do the same with avocado, nuts and seeds, or very wet fruits like sliced strawberries.
4. Keep dressing separate until the moment you eat your salad. Purchase a few dip-sized containers. Or if you have an office fridge, keep a bottle of dressing there. Enjoy!
Lemons are packed with nutrients, including calcium, potassium, vitamin C, B-complex vitamins, iron, magnesium, and fiber. With so many healthy properties, it makes sense to bring them into your daily routine!
1. Improve Digestion
A glass of warm lemon water in the morning will stimulate digestive enzymes and the bowels to kick-start your metabolism and help you eliminate waste smoothly. It can also help treat indigestion issues like bloating, heartburn, burping, and constipation.
2. Strengthen Your Immune System
The anti-bacterial and anti-viral properties of warm lemon water help your body fight illness and infections. Lemon contains antioxidants that help eliminate toxins from the body, and is a rich source of Vitamin C which protects the body against immune deficiencies. Lemons are also alkalizing; they'll stabilize your body's pH balance which helps keep your immune system strong.
3. Boost Your Mood
The fresh lemony scent will start your day on a good note, and Vitamin C is a natural stress reducer. Lemon juice provides your body with energy when it enters your digestive tract, making it a healthy alternative to caffeine in the morning - no jumpy nerves or afternoon crash!
To reap the greatest benefits from your lemon water, drink a glass warm first thing every morning. Enjoy it on an empty stomach so it can kick-start your digestive system. Simply squeeze the juice from half a lemon into a mug. Add 1/4 cup cold water to the mug. Add 1/4 cup of boiling water to mug, stir, test temperature, and enjoy!
Kick start your body with Bootcamp in June!
One of the most effective ways to lean out, build strength and burn calories is with Bootcamps. We incorporate cardio, strength and core to give you Results! All levels welcome.
Mon, Wed & Frid @ 12-1pm
& Sundays @ 9am
Father's Day - give Dad the gift of health!
1 Month Pass of unlimited classes
for only $40!
Or 3 Personal Training Sessions for $249!
for gift certificates
Use Yoga to Fight Stress!
Do you ever feel under stress, with busy work or kid schedules, or don't sleep well at night?
This stress can easily build and manifest itself in our bodies...we feel run down, have low energy or get sick or injured. Is this you?
Yoga is an amazing tool to fight back against every day stresses. Besides loosening up tight bodies, it lifts your spirit and creates much needed “me time”. When was the last time you had an hour to yourself to breathe deeply?
I recently had a new client join my Yoga Flow classes, and after only 3 weeks of coming twice a week she is transforming: “I have this new found energy, feel so good in my body. I move better, less aches in my joints and sleep better!”
What kind of yoga is right for you? Well, there are lots of options for you, from power ashtanga or flow yoga to more gentler hatha yoga styles, but you usually need to give it a try to find out what speaks to you. Every teacher will bring you something different, so if you don’t hit jackpot the first time, keep trying new classes. And next time you travel, try visiting a local yoga studio – an excellent way to distress and tap into the local community!
So as we approach the summer, put yourself higher on the list of priorities. Take care of your health and reduce your stress levels with a weekly yoga class…you never know what other unexpected benefits will come your way! Hope to see you on the mat! Namaste, -Annika
For inspirations quotes, recipes and news join us on Facebook or check our blog!
Annika Beech at 4:25 PM
May 2, 2019
May 2019 newsletter
MAY 2019 NEWSLETTER!
Spring is arriving! Gardening and yard work has started
and the beach and cottage season await us!
Is your Body ready for Summer?
Between Victoria Day and Canada Day is a great time to focus on yourself - get fit and feel good for bathing suit season! Book a few sessions with one of our personal trainers to get help and motivation.
May also holds Mothers Day and we have several gift certificates to bring her health and wellness! Below you will also find a super simple recipe for healthy larabars and meet our new yoga instructor Stephanie!
We have 3 types of classes to get you ready for bathing suit season:
SPIN & STRENGTH
30 min of spinning followed by
30 min of strength and core work
Best of both worlds!
Monday's @ 9:30am with Annika
an hour of strength & core, with focus on proper form to tone and build functional strength. What we all need but don't do on our own! Great for toning and leaning out!
Monday 12noon with Laura
Wednesday 12noon with Annika
Friday 12noon with Barb
Sundays 9am with Mary
CORE YOGA, YOGA FLOW,
Improve joint mobility, increase flexibility and build strength in hips, spine and core. A key to calm the mind and reduce stress levels.
Core Yoga: Monday 1:15pm, Tuesdays 9:30am,
Thursdays 12noon with Annika
Yoga Flow: Thursdays 7pm w Stephanie,
Fridays 9:30am w Annika
Hatha Yoga: Tuesdays 7pm & Wednesdays 1pm with Maureeen
On May 12th we honour all Mothers!
This Mother's Day
give your Mom the gift of Health!
We have gift certificates for personal training,
strength and yoga classes or massage therapy!
We also have Yoga Tune Up balls
great for home therapy to roll out sore feet, neck, back hips and legs! Only $20 - great little gift for Mom!
Super Simple LaraBars!
Back by popular demand! These super easy healthy bars have only 3 ingredients and are great for on the go!
40-50 dates, pitted (medjool is best)
1 cup almonds
1 cup cashews
1 tsp sea salt
Process nuts together, then add dates. Add sea salt and optional little water if needed. Pour onto parchment paper, roll out and cut into bars. Put in fridge and enjoy!
Client Story of the Month!
I have worked with Cheryl for two years now. My husband also joined a year ago and we now do personal training together. It has been so beneficial for our health and fitness, as well as enjoyable, that we now go twice a week!
Cheryl is unfailingly cheerful, pleasant and supportive, even when the weather is cold, nasty or rainy. That is not to say that Cheryl enjoys cold weather; quite the contrary, but that never seems to affect her attitude.
Every session, we are greeted with a big smile and then our pleasant, relaxed but professional, trainer puts us through our workout. I am not an athlete; far from it, just a reasonably active young senior. I first came to Cheryl to get help dealing with a few strains and injuries that I had accumulated over the years. Now my goal is to maintain and build strength, flexibility and mobility.
Cheryl is well-educated in physiology and has worked many years with people who have had sports-related or other various injuries. She seems to be able to answer any question related to kinesiology. She can knowledgeably assess one’s physical abilities and design a program that is appropriate to a client’s individual needs and aspirations. She also seems to know when a session should be more therapeutic, and when to give us more of a cardio workout. It is never boring!
We are not in training for anything; so I don’t think of Cheryl as our trainer. I refer to her as our sports therapist. Investing in training sessions with Cheryl has proven to be an exceptionally wise investment in our future!
- Mary-Louise and Evange
New Yoga Instructor to Come Alive!
Stephanie Watson is passionate about helping others achieve their optimal state of health. She shares her passion and knowledge through her work as a Public Health Nurse and as a spin and yoga instructor.
After several years of personal practice, Stephanie completed her 200 Hour Yoga Teacher Training in Goa, India in May of 2018. She began teaching right away by working with private clients, small groups, and a girls hockey team. She has also completed training in restorative yoga and yin yoga and incorporates these methods into her teaching practice.
Stephanie teaches a variety of yoga styles, including: Power, Vinyasa Flow, Hatha, and Yin/Yang. She particularly enjoys designing classes that meet specific client needs and she focuses on providing an all-level experience, allowing everyone to gain the full benefits of the beautiful practice of yoga!
Stephanie is excited to join the Come Alive Fitness team with
Yoga Flow Thursday's @ 7-8pm.
We would love to see your friends or family members here!
Invite them for a Complimentary Trial Class or try the
First Month Special Promo:
1 month unlimited classes for only $40!
Looking for some more personal one-on-one attention?
Do you have injuries or live with pain?
Do you need motivation and accountability to reach your goals?
Our top of the line Personal Trainers have extensive knowledge and experience to help guide you to a stronger and healthier YOU. For injuries, ask about our functional assessments to address inbalances and weaknesses.
For more info or to book a free personal training consultation email email@example.com
Let's make it a great May!
The Come Alive Team
Annika Beech at 11:22 AM
April 2, 2019
April 2019 newsletter
April 2019 Newsletter
Spring is around the corner..isn't it?
We are so ready to welcome spring with open arms!
At a time when we are tired of being sick and feeling run down, we look forward to sunshine, warmer days, tulips, outdoor hikes and bikerides.
This issue we bring you tips on how to boost your immune system, a delicious gluten free Chicken Chowder recipe along with a motivating Workshop, Client Story and spring classes to get fit for summer!
This month we are excited to bring you
The Inspired Life Project -
Living in Alignment
hosted by our very own
Sunday April 14th
Come enjoy a full day of yoga, inspirational speakers, good food and inspiration!
For more info or tickets visit www.marshavanw.com
Spring is a great time of year to give the immune system a boost from the cold winter months. Try the following to strengthen up the body's defense:
Vitamin C: 2,000 - 4,000 mg in divided doses. A powerful antioxidant and immune system booster
Vitamin D: 3,000-5,000 IU daily from late fall until late spring. Essential for immune health and the absorption of calcium
Probiotics: 80% of the bodys immune system is in your gut! A minimum of 20 billion CFU's daily depending on overall health status. Also try incorporating fermented foods on a daily basis such as kefir, sauerkraut and plain, full fat yogurt.
Chaga mushrooms: a medicinal, adaptogenic mushroom to help boost and modulate the bodies immune system. Drink one cup of chaga tea daily.
I was looking to get in shape and taking better care of myself. I heard about Come Alive Fitness from a friend and contacted the owner Annika. I told her what my goals were and I was introduced to Barb, one of their personal trainers.
It was an instant connection of friendship. Barb took my goals and crafted a routine that was realistic and enjoyable.
I have been training with Barb for over six months now and look forward to each weekly session. She is willing to take it up a notch when I am wanting a challenge and is always positive and encouraging. Overall, my experience at Come Alive Fitness has, and continues to be, a pleasure and an adventure!
Delicious Gluten Free Chicken Chowder!
1/2 tsp salt
1/2 tsp cumin
1/4 tsp paprika
1/8 tsp cayenne
1 lb boneless chicken thighs (I used boneless and skinless)
1 quart chicken or veggie broth
2 medium sweet potatoes, 1 inch cubed
1 head of broccoli cut into 1 inch pieces (save stems)
2 cloves garlic, minced
1 jalapeno, finely diced (optional)
1 14.5 oz can coconut milk
1 tbsp fresh cilantro, minced (or 1/2 tbsp dry cilantro)
1 lime juiced
1/2 small red onion, finely chopped
Preheat oven to 350. Mix salt, cumin, paprika, and cayenne in a bowl. Season chicken with spice mixture. Place chicken in pan and bake for 20-30 minutes. Remove chicken and cut into 1 inch cubes. While chicken is cooking, add broth to a medium sized pot. Bring to a boil and add sweet potatoes. Cook until fork tender (about 10 minutes). Remove sweet potatoes from broth and set aside.
Add broccoli stems, garlic, and jalapeno (if you want) to the broth. Reduce heat to medium high and boil for 15 minutes. Add broccoli florets and coconut milk. Continue to boil until the broccoli is tender, about 5 minutes. Remove pot from the heat. Transfer broth and veggies to a food processor or blender and blend until smooth. Place the blended mixture back into pot and add cooked chicken, sweet potatoes, and cilantro. Return to medium heat, stir well, and cook for 2-3 minutes to reheat. Garnish with lime juice and chopped red onion.
Bootcamp your way into a fit body!
Let our bootcamp classes challenge you with strength & core exercises and cardio intervals using equipment such as Bosu, stability balls, TRX and kettlebells.
Mond, Wed & Frid @ 12-1pm
& Sunday @ 9-10am
Try a free trial class or our First Month Special: $40 for unlimited classes!
For more info on classes or personal training, email firstname.lastname@example.org or to view our full class schedule visit www.comealivefitness.com
New to Yoga?
If you are looking to add a yoga class to your weekly routine we have some great options for you to try. If you are not sure where to start, connect with owner Annika and she can guide you into the right starting class - email@example.com
Great beginner classes to start with are:
Kripalu Yoga (gentle hatha yoga class) with Maureen - Tue @ 7-8pm or Wed @ 1-2pm
Yoga Flow - Thursday 7-8pm with Sandra or Friday 9:30-10:30am with Annika
If you are looking for little more of a challenge try Core Yoga with Annika Tuesday @ 9:30-10:30am or lunch express Thursday @ 12-12:50pm
Wishing you all a healthy April and a HAPPY EASTER!
The Come Alive Team
Annika Beech at 9:16 AM
March 20, 2019
Sunday Bootcamp new timeslot!
Sunday Bootcamps from 9-10am!
Come for this hour of total body strength and cardio intervals with coach Mary .. guaranteed to make you fit for summer!
All levels welcome - bring your spouse, friend or teenager with you!
Annika Beech at 2:11 PM
March 20, 2019
Annika Beech at 2:02 PM
March 7, 2019
March News - Tropical Smoothie with turmeric!
March 2019 Newsletter
Has it really been 6 years already?
When we opened our doors on March 18th, 2013 we had the intention to inspire, motivate and create a place that people would love to come to. We are so grateful for these 6 years filled with fun times, laughter and daily inspiration! Thank you to all our amazing clients and friends who make this place Come Alive!
Summer bodies are built in the winter!
This is a great time to focus on your health and build a summer body you will feel good in. Try investing in a personal trainer...invest in yourself!
What are your fitness goals?
Do you need to loose some weight and tone up? Build some strength and increase flexibility? To create change, you have to change your routine.
-Sign up for a weekly bootcamp or yoga class
-Book an appointment with a personal trainer and create a personalized plan and workout routine tailored to your needs and goals.
Why Hire a Personal Trainer?
1. You are not seeing results
If you are not seeing results or loosing weight, a trainer can look at your current program and make it more effective. Most people make the mistake to not include regular strength training when wanting to loose weight and simply focus on cardio.
2. You don't know where to start
If you are new to exercise you may feel overwhelmed. A trainer will design a complete program and help you implement it into your weekly schedule.
3. You are bored and need to be challenged
A trainer will bring new ideas to your workouts, such as circuit training, Tabata, HIIT training and use different methods such a superset and pyramid training. A trainer can also help you find and train for a challenging event such as a 10km Run or a Tough Mudder to really get you in shape!
4. You need motivation and accountability
When you have invested money into your goal you are more likely to prioritize your workouts and be motivated to keep going. Having that standing appointment creates a regular routine and being asked about your workouts and diet will keep you on track!
5. You have a specific illness, injury or condition
How do you exercise if you are in pain or have an injury? A trainer can help you exercise with arthritis, heart disease, diabetes, back pain, chronic pain, if you have had a fall or if you are pregnant. Don't give up, there is lots you still can do and a trainer will make it safe for you.
Hiring a personal trainer will be the best investment you will ever make. Do it right!
We are what we eat...
What does your eating habits say about you? Do you need guidance and help with what to eat?
We can provide you with a plan to help create a good balanced routine. Meet with one of our trainers for input on breakfast, snacks and on the go solutions. Learn how to cut out sugars and replace with healthier options that will help you loose weight and feel better.
To book an appointment email firstname.lastname@example.org
Smoothie of the Month:
Turmeric and Ginger Tropical!
1 cup almond milk
½ fresh or frozen banana
½ cup fresh or frozen mango chunks
½ tsp each ground turmeric, ginger, cinnamon and cardamom
1 tsp honey (optional)
1 tbsp chia seeds
dash of sea salt or pepper
A few ice cubes, if you find it is too thick
Treat yourself to a
Massage in March!
To book an appointment email:
email@example.com or firstname.lastname@example.org
We would love your help to grow!
Invite a friend to try our First Month Special:
unlimited classes for only $40!
For more information about our personal training or fitness classes please contact email@example.com
We hope to see you soon!
The Come Alive Team
Annika Beech at 9:05 AM