November 4, 2017
November 2017 Newsletter
November is here and we urge you to take a moment to reflect on your life and current lifestyle. Are you taking care of yourself..are you making your health a priority?
As we move into colder weather we need to create good routines around fitness, nutrition and sleep to reduce stress, aches and pain and avoid getting sick.
Rebuild strength and flexibility in your body with regular strength training and yoga. Schedule your workouts like business meetings and sign up for a weekly class. Boost your immune system with good food habits. Prioritize some You time to reduce stress levels. Without our health we have nothing!
To help motivate you this month we kick off our indoor winter cycling classes and welcome new instructor Joanne Roberts who will be teaching Tuesday 6am and Saturday 8am cycling classes!
We have also included a super simple curry coconut chicken recipe..see below, its our staff favorite!
Exercise is the Cure!
Did you know that November is the time when gym attendance statistically drops the most? Between Thanksgiving and Christmas is when we tend to gain most weight..halloween chocolates and colder weather all makes us want to eat more and move less..not a good recipe for health..so we often get sick this time of year.
Studies show over and over that exercise is the most effective, potent way of improving quality and duration of life. We are not moving enough. Even just 10min a day makes a difference.
Overall guidelines are to do 150min per week (or 20min/day) of cardio (walking, biking etc) and you need strength training 2/week if your goal is to live longer and HEALTHIER!
If you are not currently meeting this, its time to make some changes. If you need motivation, come try our Bootcamp classes, they are designed for all levels in smaller groups under the watchful eyes of certified personal trainers to show you proper form and avoid injuries.
If you prefer to do it on your own time let one of our trainers assess and design a fitness plan that tailors around you (incl. posture, core, lower back and hip strength/mobility). Make it worth your time - invest smart!
Indoor cycling season has started!
We welcome instructor Joanne Roberts to our team!
NEW! Saturday 8-9:30am Enduroride with Joanne
(start Nov 4th)
NEW! Tuesday 6-7am with Joanne (start Nov 7th)
Wednesday 6-7:15pm Spin & Yoga
(60min spin + 15min yoga) with Annika
Monday 9:30-10:30am Spin & Strength with Annika
(30min spin + 30min strength/core circuit)
Our Bootcamp classes!
(all levels welcome):
Monday 12-1pm with Laura
Express! Tuesday 5:15-6pm with Barb
Wednesday 12-12:50pm with Annika
Friday 12-12:50pm with Barb
Sunday 10:30-11:30am with Mary
Our YOGA classes:
Monday 1:15-2:15pm PIlates/Yoga combo with Annika
9:30am-10:30am Pilates/Yoga with Annika
7-8pm Hatha Yoga with Maureen
Wednesday 1-2pm Hatha Yoga with Maureen
12-12:50pm Pilates/Yoga combo with Annika
7:15-8:15pm Yoga Sculpt with Renee
Friday 9:30am-10:30am Flow Yoga with Annika
Saturday 10-11am Yoga Sculpt with Renee
Sweet & Spicy Curry Coconut Chicken
We love this super simple recipe from Haylie Pomroy..great dinner for the family!
Serves 4 Prep Time: 15 min| Total Time: 30 min
1 pound boneless, skinless organic chicken breast, cut into cubes
1 medium diced onion
1 tsp. sea salt
2 tsp. curry powder
1-14 oz. can coconut milk
1 cup canned diced tomatoes
3 packed cups baby spinach
Sauté onion in olive oil and sea salt over medium heat for about 7 minutes, until translucent. Add curry powder and sauté until the spice fully coats the onions.
Add can of coconut milk and can of diced tomatoes. Stir occasionally for 5 minutes until sauce slightly thickens.
Fold the pieces of chicken into the mix and simmer for 5 to 6 minutes, or until the meat is cooked through. Stir in the spinach and allow to cook for three minutes or until wilted. Serve warm over quinoa.
Use our flexible all-access passes to go to
any class at any time!
First Month Trial Pass -
unlimited classes for only $40!
To book a consultation with one of our personal trainers for a personal fitness plan email firstname.lastname@example.org
Wishing you a Healthy November!
The Come Alive Team
Annika Beech at 10:50 AM