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Come Alive Fitness

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:





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





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


First trial class free! Email  to get started









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! 


For more info or to pick up email






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







Why wait?


Take action!


Let's make it a great May!




The Come Alive Team








Posted by:
Annika Beech at 11:22 AM
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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

Marsha Vanwynsberghe


Sunday April 14th

@ 8:30am-5pm.


Come enjoy a full day of yoga, inspirational speakers, good food and inspiration!


For more info or tickets visit





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.






Client Story!


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!


Sincerely, Teresa





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 or to view our full class schedule visit 






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 -


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








Posted by:
Annika Beech at 9:16 AM
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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!


For a free trial class email





Posted by:
Annika Beech at 2:11 PM
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March 20, 2019

Wellness Workshop!


For more info or to purchase tickets visit

Posted by:
Annika Beech at 2:02 PM
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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.



Take action!

-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






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: or 









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



We hope to see you soon!


The Come Alive Team


























Posted by:
Annika Beech at 9:05 AM
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February 3, 2019

Healthy Eating - February Newsletter!




      February 2019 Newsletter




February: Healthy Eating Month!


This time of year we often feel tired and low on energy. What better time to focus on nutrition to stay healthy. Below you will find 5 Habits to Healthy Eating

along with a healthy soul warming Vegetable Quinoa Soup recipe as well as a simple Superfood Green Smoothie recipe to help you detox and feel energized this February!




A long, healthy life is highly dependent on building healthy habitsOne study from 2004 by author Dan Bettner looked at the healthy habits practiced by people living happily into their hundreds. Researchers found that seniors in countries such as Italy, Greece and Japan share a number of key habits such as:


-a healthy diet
-having a purpose
-staying active

-focus on family/community


5 Key Habits to A Healthy Diet:

1. Eat More Plants & Eat Locally


Eat large amounts of fresh, organic vegetables and fruits, and reduce red meat. Te fruit and vegetables tend to be high in antioxidants and fiber, such as tomatoes, onions, squash, roots/tubers, and beans.

Picking up food at local farmers markets not only fosters a sense of community (another factor in longevity), but also allows you to eat seasonally, which means the fruits and vegetables will be more nutritionally dense. 

2. Portion Control

Consuming excess calories leads to weight gain and potential health risks. Learn to control your portions. Try eating off small plates to limit the amounts!

3. Meal Routine

When you eat is also important. Your smallest meal should be dinner with lunch and breakfast being the biggest meals. Fuel up early and burnt it off during the day!

4. Moderate Alcohol Consumption

North American alcohol consumption is on the rise. Excess alcohol consumption can cause liver damage, cardiovascular disease, cancer, and other health risks. And be mindful of the extra calories that quickly add up! 

5. Eat with Family and Friends

Eating is best as a social experience where you can slow down, be present, and connect with others. Mealtimes are a time to give thanks, talk out problems, and bond as a family or with friends. Make a rule to never eat standing up or with your phone on the table!



Vegetable Quinoa Soup

A healthy, seasonal and soul healing Quinoa Vegetable Soup Recipe with superfoods. Let its ingredients vary based upon your fridge contents!


Ingredients (makes 8 servings):

16 cups water or vegetable stock (low sodium)
1 tbsp olive oil
2 medium onions, chopped
6 large garlic cloves, minced
3 large carrots, shredded
4 large celery stalks, diced
28 oz can diced tomatoes, low sodium
1 cup quinoa, uncooked
3 large potatoes, cubed
2 1/2 tsp salt
1 tsp basil, dried
11 oz spinach
Ground black pepper to taste
1/3 cup green onions, parsley or dill, chopped


In a large pot, add water or vegetable stock and bring to a boil. In the meanwhile, preheat oil and saute onions and garlic until translucent. Add carrots and celery; cook for 5 more minutes, stirring occasionally.

Transfer to a boiling pot along with diced tomatoes, quinoa, potatoes and salt. Bring to a boil, reduce heat to low, cover and cook for 15 minutes. Turn off heat and add basil and spinach. Stir and season with black pepper to taste. Add herbs when soup cools down a bit. Serve and enjoy!








Superfood Green Smoothie


with spinach, kale, chia seeds, cucumber,

apple and lemon!


Chia seeds are full of dietary fiber, complete protein, contain more Omega 3 than salmon and antioxidants power higher than blueberries. And it’s highly non-perishable, fairly affordable because you don’t need much and so versatile. Along with the kale, spinach, cucumber, apple and lemon it makes this smoothie the ultimate hydrating super food boost your body needs!



2 cups cold water
2 handfuls spinach
1 kale leaf, medium
1/2 cucumber, sliced
1/2 any apple, chopped and not cored/seeded/peeled
2 tbsp chia seeds
1/2 lemon, juice of


Source: (2 servings)






New shipment of Yoga Tune up balls are in!


Come get your own therapy balls to use at home for only $20!


Highly effective in releasing muscles and reducing pain.








Try our Roll & Release class  Monday's @ 7:30pm and learn how to use the balls at home!






We now offer a 60min Saturday spinclass!

 @ 8:30-9:30am with Joanne


Take time for yourself and come for a great workout & get fit! Spinbikes or indoortrainers available. First class free! First Month unlimited Trial Pass only $40



Remember..summer bodies are built in the winter!






Create Pockets of Peace..


Reducing stress is key to improving your physical and mental health. So many aches and diseases are triggered by stress.


 Try 5 min of meditation or deep breathing, go for quiet 10min walk without your phone. Unplug, read books, try yoga and treat yourself to a massage!

To book a massage at Come Alive email: or






Carve out some You Time!


Our February Yoga line-up:


Monday Pilates/Yoga Combo 1:15-2:15pm with Annika

Monday Roll & Release 7:30-8:30pm with Eva

Tuesday Pilates/Yoga Combo 9:30-10:30am with Annika

Tuesday Hatha Yoga 7-8pm with Maureen

Wednesday Hatha Yoga 1-2pm with Maureen

Thursday Core Yoga Express 12-12:50pm with Annika

Thursday Yoga Flow 7-8pm with Sandra

Friday Yoga Flow 9:30-10:30am with Annika

Sunday Yoga Flow & Roll 9:30-10:30am with Eva





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 



Wishing you an ENERGIZED & HEALTHY February!




















Posted by:
Annika Beech at 12:05 PM
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January 24, 2019

Sat Spinclass!

Saturday spinclass with Joanne is changing to 60min!



8:30-9:30am starting Sat Jan 26th!



Take time for yourself and come for a great

workout & get fit!

Spinbikes or indoortrainers available.


 Sign up on our schedule page. First class free!

First Month Trial Pass only $40 with unlimited classes.



Remember..summer bodies are built in the winter!




Posted by:
Annika Beech at 10:44 AM
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January 23, 2019

Thur Kickboxing & Yoga Flow!

New Thursday evening class lineup!


Kickboxing Circuit Fit

@ 6:15-7pm

with Riley


Stay fit this winter with an amazing 45min high intensity cardio and strength Kickboxing Circuit with Riley - no experience needed. We provide the gloves and pads.

This workout combines simple but effective kicking and punching with cardio, strength and core stations for a great total body workout!


Riley will make you sweat and feel energized!







Yoga Flow 7-8pm with Sandra

This gentle flowing yoga class is great for anyone looking to stretch out tight muscles and build some strength and mobility. No experience needed, this class is for everyone.


Start out with some breathing and relaxation then move through some energizing asana sequences that will enfuse mobility back to your body and develop core, hip and upper body strength. Finish with a final relaxation to release stress and your'e ready for a great night's sleep!


Posted by:
Annika Beech at 3:59 PM
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January 1, 2019

January News - detox smoothie!




    January 2019 Newsletter




Happy New Year!  Hope you have enjoyed some time off with family and friends. Have you also been sitting around eating the not so healthy foods and are ready to get moving and back to healthy eating?


Feeling sluggish and bloated? Try our Detox Smoothie below to revitalize your body and cleanse toxins ans sugars!


For 2019 we have a great line up of classes to get you moving and feeling strong ..Yoga, Spinclasses, Bootcamp, Kickboxing...whatever you need to reach your personal fitness goals! Note below our new timeslot for Kickboxing along with Saturday Spinclass and Sunday Yoga!


If you are looking for a personal tailored program to address specific needs we offer a free Personal Training consultation to get you started. It will be the best investment you make in yourself this year!









1.5 cups kale, de-stemmed (or 2 cups spinach)
1/2 cucumber, chopped
2 stalks celery, chopped
1 small lemon (remove peel)
1 ripe banana, frozen
1 cup mango or pineapple (frozen)
2 tablespoons chia seeds
1 cup unsweetened almond milk
1 cup cold, filtered water
handful of ice (optional)



Mix in blender and enjoy!




 Saturday Spinclass is back!


EnduroRide Saturday's @ 8-9:30am with Joanne

starting January 12th


Wether your looking to improve athletic performances or loose weight and lean out - this is a great class guaranteed to get you results!









Kickboxing Circuit Fit!


New timeslot! 

Thursday's @ 7:45 - 8:45pm with Riley

starting January 10th


This high intensity workout will combine kickboxing drills (we provide pads and gloves) with effective cardio & strength circuit moves - guaranteed to make you sweat and get a great total body workout!










Yoga Flow & Release with Eva

(combo of yoga flow followed by yoga tune up ball rolling to release tight hips, back, neck and shoulders - great to restore and heal your body)


Sunday's @ 9:30-10:30am

starting January 13th








Calling All Skiers..let's get ready for the ski season!

You need a strong core and leg strength to avoid injuries and feel strong on the hills! Our Bootcamp classes will give you the lateral leg movements and core exercises you need. Maximize your results in a short time!


   Our Bootcamps:

Monday's @ 12noon 

Wednesday's @ 12noon

Friday's @ 12noon

Sunday's @ 10:35am


Looking for a more personalized program tailored to your needs?

Email  for more info.






Our 2019 class schedule starts Jan 2nd. 



For full class schedule visit



Happy 2019!









































Posted by:
Annika Beech at 11:31 AM
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December 1, 2018

Christmas News!




    December 2018 Newsletter



Join us for a special Christmas class!


We are hosting a free class for friends and family with donations to the Food Bank to say Thank you and give back to our community.


Join Riley & Annika for


Cardio Yoga Blitz


Saturday Dec 15th 

@ 9:15-10:30am



 45min of total body cardio, core and strength moves followed by 30min yoga flow - a class for all levels!


Bring a friend and work off some

Christmas cheer!


Sign up online @

or email





Personal Training Gift Certificates 


Working with a trainer makes all the difference for a loved one to make a change in their health. 3, 5 or 10 session packages available - a great way to get them started!


First Month Fitness Special!

 - 1 month unlimited class pass for only $40

Full access to all our classes: Bootcamp, Spinning, Kickboxing, Yoga & Pilates



Great stocking stuffer!





Yoga Tune Up balls / Alpha Balls in stock!


- great stocking stuffer for teens and adults! only $20


Effective therapy to release tight muscles and pain.. great to use at home or when travelling!


To purchase gift certificates email  




New class changes for the New Year..


Saturday Spinclass is back in January!


90min EnduroRide Saturday's @ 8-9:30am with Joanne


starting January 12th








Kickboxing Circuit Fit with Riley



will move to Thursday's @ 7:45 - 8:45pm


starting January 10th



* Note Kickboxing will run Saturday Dec 8th @

10:15am as regular








Yoga Flow & Release with Eva


will move to


Sunday's @ 9:30-10:30am

starting January 6th


For Christmas class schedule and full class schedule visit


Our 2019 class schedule will resume Wednesday Jan 2nd 






Easy Holiday Treat: 1 Minute Healthy Protein Cookie Dough Balls!



 * 1 cup almond butter (cashew butter also works nicely)
 * 4 level TBSP raw honey
 * 3 cups dry oats 


(blend dry oats in a blender or coffee grinder first until an almost  flour is formed - this helps to keep the dough smooth)

 * 2-3 scoops vanilla or chocolate whey protein
 * 1/3 cup unsweetened vanilla almond milk
 * 2 TBSP 70% or higher dark chocolate chips 


 *Optional: For added flavor, you can add 1/2 cup of unsweetened coconut shreds 


 DIRECTIONS: (Makes approximately 20-25 balls)
 Mix together in a bowl and then roll into 1 inch balls.


 Eat a couple right away or freeze for bring-to-the party treats!









Christmas is a time to reflect on our blessings, express gratitude, and to give back to our community. 


This year, Come Alive is making a donation to

Child Witness Centre, who continue to do such important work in the Kitchener/Waterloo region.







Thank You 



to all who are apart of the Come Alive Family.


We are so grateful for your continued support!


We look forward to providing you with innovative and challenging exercise programs that meet your health and fitness needs in 2019!


Happy Holidays!



Annika, Barb, Cheryl, Deb, Joanne, Laura,

 Marsha, Michelle, Maureen, Riley, Sandra, Sandi

















Posted by:
Annika Beech at 11:40 AM
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