February 1, 2017
February 2017 Newsletter
February 2017 Newsletter
How's your 2017 shaping up?
February is already here...this time of year we often feel tired and low on energy. How are your resolutions shaping up? Do you need some inspiration?
Below you will find strategies and tips to help motivate and inspire you. We have also included a delicious recipe for Mulligatawni soup to help you stay warm and healthy!
1. Lift weights
Muscle mass burns fat. Get energized and strong! Try our lunchtime Express Bootcamps - total body workout with core and functional movements using TRX, kettle bells, Bosu, stability balls and more. Guaranteed results! Mon, Wed and Fri @ 12noon, Tues @ 5:30pm and Sund @ 10:30am
2. Move your body
Break a sweat more often. Go for walks with friends, get outside with winter sports..downhill skiing, snow shoeing, cross country skiing, hike. Or sign up for a weekly spin class and block that time off in your schedule. We offer Spin & Yoga (Wed 6pm) and Spin & Strength (Mon and Thur morning 9:30am) as well as longer EnduroRide (Sun 8-10am). Email firstname.lastname@example.org for a free trial class!
3. Stretch Every Day
The best way to avoid injury is to stretch a little every day. Sign up for a weekly yoga class and learn some effective stretches that you can incorporate into your daily life. Yoga can also help you sleep better by helping get rid of chronic aches and pain and build strong hips and back.
Our Yoga classes are:
Gentle Hatha Yoga - Wednesdays @ 1pm or Tuesdays @ 7pm
Flow Yoga - Mondays @ 8pm or Fridays @ 9:30am
Pilates/Yoga combo: Mon 1:15pm, Tue 9:30am and Thur 12noon
All levels welcome. For free first trial class email email@example.com
4. Swap One Meal
Swap one of your daily meals for a protein shake and you'll save yourself a few hundred calories every day while providing your muscles with much needed protein. Head to your local health food store for a quality protein powder and add some spinach or kale, chia seeds, berries and either coconut water and/or almond milk and you are set to go!
For a quick energy kick try this
Green Metabolism Booster Smoothie:
1/2 cup unsweetened almond milk
1 scoop vanilla protein powder, ice, blend until smooth...enjoy!
5. Drink more H2O
Your body is largely made up of water and needs water to function properly. Skip soda, reduce caffeine and sip on lemon water all day long to increase energy. Fill up the biggest bottle you can find, preferable at least 2L and go at it. Fill your bottle with lemon slices to improve the taste and help cleanse and detox the body!
Yummy Mulligatawny Soup -
make a double batch and freeze the leftovers!
3 cups chicken or vegetable broth
2/3 cup canned unsweetened coconut milk
¼ cup butter
1 onion chopped
1 carrot, peeled and diced
1 red jalapeno, seeded and diced
3 garlic cloves, minced
2 teaspoons peeled and minced ginger root
2 small firm apples, peeled and cored and diced
1 (14.5 oz) can diced tomatoes
¾ uncooked lentils
1 tablespoon curry powder
1 teaspoon ground cumin
Roasted cashews for garnish
Chopped cilantro or scallions for garnish
Melt butter in a large pot. Add the onion, carrot and jalapeno, then saute for 4-5 mins. Add the garlic, ginger, apples and diced tomatoes. Saute for another 3 mins, then add in all the spices and toss. Add in the lentils and broth and let the contents come to a boil. Turn the heat down and simmer uncovered for 30 mins.
Puree about 75% of the ingredients by transferring a portion of the contents to a standard blender. Leave some of the chunks whole, as it adds a nice texture to the soup. Return the soup to the pot if needed, then stir in the coconut milk.
Serve topped with cashew and scallions along with naan bread!
Make February Mental Health Month ..Create Pockets of Peace
Reducing stress is key to improving your physical and mental health.
So many aches, pains and diseases are triggered by stress.
Look for ways to create pockets of peace in your daily life. Try 5 min of meditation or deep breathing morning or evening, go for quiet 10min walk on your lunch break without your phone. Unplug, read books, try yoga.
And every now and then treat yourself to a Massage!
We have 2 excellent therapists under the Come Alive roof:
Sherri Flegel and Deb Sawyer. To book an appointment email: firstname.lastname@example.org or email@example.com
Help us spread the word and invite a friend to try our
First Month Special: unlimited classes for only $40!
For our complete class schedule visit:
For more information about our personal training or fitness classes
please contact firstname.lastname@example.org
Wishing you an ENERGIZED & HEALTHY February!!
The Come Alive Team
Annika Beech at 3:14 PM