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March 6, 2018

March newsletter - 5th Anniversary!






                                                                               March 2018 Newsletter



This March we celebrate our 

5th Anniversary!


When Come Alive Fitness opened it's doors on

March 18th, 2013 our intention was to inspire, motivate and create a place that people would love to come to!


As we look back and reflect, it has been an incredible 

5 years filled with fun times, inspiration and great people!


We are celebrating the week of March 19-23rd

with treats and a special draw so please stop in to see us! Thank you to all our amazing clients and friends

who continue to support us!





Did you know you can improve your mood with a Healthy Gut?


Your mood can be affected by your thoughts, sleep quality and chemical imbalances. But research show that the microbes in your gut may also be influencing your brain function and mood. Gut bacteria produces the majority of your body's supply of serotonin, an important neurochemical that affect mood, digestion and sleep. 


So what should we eat and avoid for a healthier gut? 



1. Take a probiotic


These good bactieria can improve digestion, strengthen immune system and boost mood. Besides a probiotic supplement, these foods can also help restore gut balance: Sauerkraut, Yogurt (plain, organic), Miso soup and soft cheeses


2. Eat more whole foods


Replace processed foods with foods that benefit the gut, such as: asparagus, carrots, broccoli, leafy greens, garlic and turmeric


3. De-stress


Stress plays a big role in gut health as it can actually change the gut balance of bacteria. Practice relaxation techniques such as: meditation, yoga, journaling, reading and mindful breathing


4. Be mindful of Antibiotics, Sugar and Tap water 


While antibiotics kill bad bacteria and protect you from disease they also affect the body's good bacteria. Combat this by taking a probiotic, eating a clean diet and drinking lots of water. Tap water can contain contaminants such as chlorine that kills bacteria, so invest in a water filter to avoid this. High consumption of sugar can also lead to an imbalance in gut bacteria and affect your immune system. Stick with natural sources of sugar found in: fruits, vegetables, honey and plain yogurt.



These are some ways to positively impact your emotional and mental states. Take these eating habits to increase your overall health and well-being.

Source: Emily Holland, The Chopra Center.





We can help you create a meal plan that you can stick to. It's all about creating energy and optimum health for the future. Invest in yourself - take action! To book an appointment email






Back by popular demand!



Avocado, Cucumber

& Tomato Salad


1 English cucumber
4 Roma tomatoes
3 ripe avocados
½ red onion

¼ cup cilantro
Juice of 1 lemon
Salt and black pepper to taste
2 Tbsp. extra virgin olive oil


Mix and enjoy as a healthy lunch

or side dish!







De-stress with a Massage

in March!


To book an appointment email: 








We would love your help to continue to grow! 

Invite a friend to try our 


First Month Special: 

unlimited classes for only $40!


   For more information about our top of the line personal training

or fitness classes, please contact















Wishing you a Healthy March and a Happy Easter!



































Posted by:
Annika Beech at 12:09 PM
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February 1, 2018

February Newsletter








 February 2018 Newsletter




February: Healthy Eating Month!


This time of year we often feel tired and low on energy. What better time to focus on eating healtier and reviewing your current eating habits. Below you will find 5 Lessons in Healthy Eating from Those Who Live to 100! 


We have also included a delicious recipe for easy Cauliflower Rice and a Salmon Shopping Guide to get you inspired to eat healthy this February!




A long, healthy life is highly dependent on building healthy habits. Part of forming healthy habits is to become intentional with them. One study from 2004 by author Dan Bettner looked at the healthy habits practiced by people living happily into their hundreds, in parts of the world known as “Blue Zones”. These places were:



Loma Linda, U.S.

Nicoya, Costa Rica

Sardinia, Italy

Ikaria, Greece

Okinawa, Japan



Buettner and the researchers found that seniors in these widely separated regions share a number of key habits that can be broken down into the following:



-Having a healthy diet

-Having a purpose

-Staying active

-Focusing on family/community







5 Key Habits to A Healthy Diet:

1. Eat More Plants & Eat Locally


There is a clear theme across the Blue Zone communities to eat large amounts of fresh, organic vegetables and fruits, and small amounts of red meat. The 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. For example, Okinawans practice “Hara hachi bu,” a Confucian mantra said before a meal that reminds them to stop eating when their stomachs are 80-percent full. The 20 percent gap between not being hungry and feeling full could help with losing weight. The Okinawans also eat off small plates to limit the amount of food consumption. Take a look at what size dishes are in your cupboard—you may want to invest in smaller plates.


3. Meal Routine


When you eat is also important because it can help with digestion and ensure your body gets the energy it needs. People in the Blue Zones tend to eat three meals a day and don’t make a habit of snacking. Their smallest meal is usually dinner and then they don’t eat any more the rest of the day, but adopting this habit will depend on your life/work schedule. 

4. Moderate Alcohol Consumption


North American alcohol consumption is on the rise. Drinking alcohol in excess can cause liver damage, cardiovascular disease, cancer, and other health risks. It can also increase the chance of violence, motor vehicle accidents, and injuries due to falls. If you drink, do so in moderation. Many centenarians in Okinawa, Sardinia, and Icaria enjoy a moderate amount of alcohol (wine and sake).

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 celebrations, a time to give thanks, talk out problems, and bond as a family or with friends. As a rule, people in the Blue Zones never eat alone, never eat standing up, and never eat with one hand on the steering wheel.

Adopting these healthy eating habits practiced by centenarians may help to improve your life expectancy at any age.


Source: Melissa Eisler, The Chopra Center


Recipe of the Month:


Roasted Cauliflower “Rice”

with Garlic and Lemon


Cauliflower “rice” is an easy low-carb side dish that goes great with just about anything from chicken, to steak or fish. The “Rice” uses finely chopped cauliflower, which makes a fantastic low-carb, grain-free stand in for rice.







Article of the Month:


Don't be fooled by confusing labels - this handy salmon buying guide decodes common terms so you can shop the seafood counter like a pro!








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.


 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 -

attend a weekly yoga class!

Here is our February Yoga line-up:

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

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

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

Saturday Yoga Sculpt 10-11am with Renee

(runs until March 3rd)





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 1:14 PM
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January 2, 2018

January 2018 Newsletter






 January 2018 Newsletter




Happy 2018!






The holidays are behind us and its time to look ahead.  Are you feeling healthy and fit...or is there room for improvement?


We provide tailored training programs, nutrition advise and fitness classes.


We assess and design tailored fitness programs, addressing weaknesses and imbalances.



We give advise for healthy eating and how to reduce sugar and toxins for optimum energy!








Welcome to our inspiring classes!



We offer yoga, pilates, bootcamp and spinning.


Our 10 or 20 pack options offer great flexibility and no monthly only pay as you go!


To get started try our 

First Month Special:

Unlimited classes for only $40!







Here are our 2018 Winter Classes:




Mond 12-1pm with Laura

Tues 5:15-6pm with Barb

Wed 12-12:50pm with Annika

Frid 12-12:50pm with Barb

Sund 10:30-11:30am with Mary


Spin & Strength / Spin & Yoga/ Enduroride:


Mond 9:30-10:30am Spin & Weights with Annika

Wed 6-7:20pm Spin 60min + Yoga 20min with Annika

Sat 8-9:30am - EnduroRide 90min with Joanne




Hatha Yoga / Yoga  Flow / Pilates & Yoga Combo:



Mond 1:15-2:15pm - Pilates/Yoga combo with Annika


Tue 9:30-10:30am - Pilates/Yoga combo with Annika


Tue 7-8pm - Hatha Yoga with Maureen


Wed 1-2pm - Hatha Yoga with Maureen


Thur 12-12:50pm - Pilates/Yoga Express with Annika


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


Sat 10-11am - Yoga Sculpt with Renee








Invest in your health with a Massage!


We have 2 experienced therapists at

Come Alive:


Sherri Flegel, RMT and Deb Sawyer, RMT.


To book a massage email:







For more information about our personal training or fitness classes


please contact




Lets make 2018 a Healthy Fun Year!  











































































































Posted by:
Annika Beech at 10:59 AM
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December 3, 2017

Christmas Newsletter 2017





      December 2017 Newsletter







Give our


Personal Training Gift Certificates 

- make all the difference for a loved one

to make a change in their health!



First Month Special!

 - unlimited classes for only $40

Great stocking stuffer!



To purchase a gift certificates email 









Join us for some special Christmas classes in December!


Bring friends or family for free as your guests..the more the merrier:


Candlelight Hatha Yoga

Tuesday Dec 12th @ 7pm with Maureen


12 Days of Christmas Bootcamp..

so much fun you forget your'e working out!

Monday Dec 18th @ 12noon with Laura


WEAR RED! Pilates/Yoga ..a tradition now!

Tuesday Dec 19th @ 9:30am with Annika


Goodbye 2017 Bootcamp! 

 Wed Dec 27th @ 12noon with Annika 



Full 2018 class schedule will resume Tue Jan 2nd (note Hatha yoga resume Jan 9th)

 View all our classes at





We are proud to let you know we have a

published author on our team!


Marsha Vanwynsberghes book

"When She Stopped Asking Why"

is an inspirational and real story about her own personal journey as a parent of teens

with substance abuse.


Her book is now available at 



We are very excited and proud of you Marsha! 









Back by popular demand..

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





 * 1 cup almond butter (cashew butter also works)
 * 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!









This is a time to reflect on our blessings and express gratitude. As we did last year, Come Alive will be making a donation to Doctors without Borders, who continue to do amazing work around the world.


In lieu of a Christmas party this year we have also made an additional donation to the Canadian Mental Health Association to continue our support of the important work they do. 







Thank You to all who are apart of the Come Alive Family. We are so grateful for all your continued support!


We look forward to providing you with innovative and challenging exercise programs that meet your health and fitness needs in 2018!


Wishing you all a Merry Christmas and a Happy New Year!

 Annika, Barb, Cheryl, Deb, Joanne, Kristina, Laura, Marsha, Mary, Maureen, Renee,

Sandi and Sherri









Posted by:
Annika Beech at 4:18 PM
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November 6, 2017

Yoga Sculpt is a hit!

Have you tried Yoga Sculpt yet...


if not, come give it a try!



We are getting great feedback

on this new class with amazing

yoga instructor Renee!



Yoga Sculpt will build strength in your whole body and at the same time give you a great stretch and stress release. 

Renee gives you lots of options to work at your own level and pace.



 If you haven't tried this challenging yet flowing yoga class yet, come give it a try! First class free!


Saturday's @ 10-11am

Thursday's @ 7:15-8:15pm



Posted by:
Annika Beech at 8:22 AM
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November 4, 2017

November Newsletter!






          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 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










Wishing you a Healthy November!



The Come Alive Team











Posted by:
Annika Beech at 10:50 AM
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October 26, 2017

Spinclasses start Nov 1st!


Spinclasses start Wed Nov1st!

Our fall/winter lineup is:

Wednesday 6-7:15pm Spin & Yoga with Annika

Saturdays 8-9:30am EnduroRide with joanne

Tuesdays 6-7am with Joanne

Posted by:
Annika Beech at 11:48 AM
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October 20, 2017

Sunday Bootcamp is back!


Sunday Bootcamp starts October 22nd


@ 10:30am-11:30am with Mary!


















Join Mary for a great total body workout filled with strength & core exercises mixed with cardio interbals.


Learn how to properly use equipment such as TRX, kettlebells, combat ropes, BOSUs, stability balls and more. This is a fun high energy workout guaranteed to motivate and bring results!


All levels at your own pace under the watchful eye of personal trainer Mary to ensure proper technique.

Goal is to avoid injuries and get strong & fit!



Posted by:
Annika Beech at 11:03 AM
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October 1, 2017

October Newsletter..Sunday Bootcamp, Spinclasses and more!





October 2017 Newsletter






Fall is upon us and the weather is changing. Let's make October a month of CHANGE! What are your health goals? What are you currently doing to reach them? We can help!




To motivate and inspire you, we are adding more classes to our fall schedule...Sunday Bootcamp with Mary and our spinclasses return after Thankgiving with Annika's popular Wed 6pm Spin & Yoga. We also welcome new spin instructor Joanne Roberts to our team with a new Tuesday 6-7am class and Saturday's @ 8:30am! 




Make sure to try our no bake Chocolate Peanut butter Protein balls...healthy energy snack for the whole family!


















Renee's Yoga Sculpt classes have been so well's a great workout with lots of options to work at your own level and pace.



This class will build strength in your whole body and at the same time give you a great stretch and stress release. If you haven't tried this challenging yet flowing yoga class yet, come give it a try! First class free!




Saturday's @ 10-11am



Thursday's @ 7:15-8:15pm




(Note - No class Thanksgiving weekend)















Our Complete Fall Yoga line up is..




  Monday 1:15-2:15pm Pilates/Yoga w Annika



   Tuesday 9:30-10:30am Pilates/Yoga w Annika


 Tuesday 7-8pm Hatha Yoga with Maureen


Wednesday 1-2pm Hatha Yoga with Maureen


Thursday 12-12:50pm Pilates/Yoga with Annika


  Thursday 7:15-8:15pm Yoga Sculpt with Renee


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


Saturday 10-11am Yoga Sculpt with Renee 















                                                         Our fall Bootcamp classes are..





  Monday @ 12-1pm with Laura




  NEW! Tuesdays 5:15-6pm with Barb




  Wednesday 12-12:50pm with Annika




    Friday @ 12-1pm with Barb




New! Sunday's @ 10:30am-11:30am with Mary


(starts oct 22)

















 Fall/Winter spinclasses are coming..




  New! Tuesday 6-7am with Joanne Roberts




 Wednesday @ 6:00-7:15pm - Spin & Yoga with Annika




  New! Saturdays 8:30-9:30am .. with option to start 8am to make it a 90min ride!


with Ironman athlete Joanne Roberts







*Spinclasses will start back once the weather turns a bit colder.. end of October. Stay tuned!










Chocolate Peanut butter Protein balls!



16 dates
1 cup peanut butter
¼ cup milk


¼ cup water
2 cups oats
½ cup whey protein (chocolate)
1/3 cup chia seeds
¼ cup cocoa
1/3 cup choco or carob chips
In a glass measuring cup place dates in water and microwave on high for 1 min. Mash with fork. Microwave another min and mash again until paste forms (keep microwaving until softened)
Stir in Peanut butter & milk
In a large bowl place oats, whey, chia seeds , cocoa and choco chips
 Pour in peanut butter mix until well combined
 Line a 9X9 pan with plastic wrap, press the mixture firmly in pan and refrigerate for ½ hour
Cut into 16 Bars or shape into balls

Store in fridge​. Enjoy!
















 How is your HEALTH?






If you live with pain we can help. Schedule a functional movement assessment with one of our kinesiologists. If you are carrying extra weight and need help to get started we can help too. 



Email to book a free consultation with one of our top personal trainers.   















Use our flexible all-access passes to go to any class at any time!








First Month Trial Pass - unlimited classes for only $40!







For more info or to register, email






We wish you a Happy Thanksgiving






and look forward to seeing You this Fall!






The Come Alive Team
































Posted by:
Annika Beech at 8:33 AM
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September 6, 2017

September 2017 Newsletter






September is here..time to get back to routines, healthy eating and working out! To get you inspired we are adding a brand new class to our fall schedule:

Yoga Sculpt with Renee Lochner!

This class will be offered Saturdays @ 10am and Thursdays @ 7:15pm, with free demo classes Sept 9th & 14th!


This class will definitely give you a challenge and work your core, hips and upper body strength as you move through a fluid yoga sequence, finishing with final relaxation to restore!


Sign up online today to claim your free demo spot - space limited!













It's back - After Work Bootcamp!

Tuesdays @ 5:15-6pm with Barb

     start Sept 12th

We are also adding this 45min express workout to target your core, upper body, hips and cardio! Great way to get fit, toned and have FUN! Guaranteed a sweat!









Lunchtime Bootcamps!

Mond, Wed & Fridays @ 



Get your workout in on your lunchbreak! Every week is different to give you results and keep it fun!

Using equipment such as TRX, balls, BOSU, free weights etc we take you through strength circuits and intervals with focus on proper form and safety.


 Mondays with Laura,

Wednesdays with Annika,

Fridays with Barb









Need to stretch more and reduce stress? Here's our Fall Yoga lineup:

   Pilates/Yoga Combo with Annika 

   Mon @ 1:15pm, Tues @ 9:30am, Thurs @ 12noon 


  Hatha Yoga with Maureen: *Great for beginners!! 

Tues @ 7-8pm  &  Wed @ 1-2pm 


  Flow Yoga: Fridays @ 9:30-10:30am with Annika


   NEW CLASS: Yoga Sculpt! 

  Thursday's @ 7:15pm & Saturdays @ 10am with Renee












will start once the weather turn a bit colder mid October 

(usually after Thanksgiving).

Our fall/winter line-up is:

Wednesday @ 6-7:15pm Spin & Yoga (60min spin, 15min bikers yoga after) with Annika Beech


Saturdays @ 8:30-9:30am (with option to start 8am to make it 90min) with Joanne Roberts


NEW! Tuesdays @ 6-7am for the early birds! with Joanne


Also on the schedule now: Spin & Strength Mondays @ 9:30am (30min spin, 30 min weights) with Annika











With summer behind us we look forward to getting back into routines and workouts. A personal program from a trainer can make all the difference and ensure you are doing exercises correctly and the ones you need. We assess your strengths and weaknesses and set up a personal plan. Develop strength and learn key stretches to stay injury free to enjoy life to the fullest in a fit healthy body!
If you are in pain or struggle with an injury we can definitely help with our functional movement specialists and kinesiology backgrounds.Why wait? Book your free personal training consultation today! Email:










New to Come Alive?

First Month Trial Pass - unlimited classes for only $40!

For our full class schedule visit and find out more about our all-access flexible class packages!

For more info or to register, email 








Join us on Facebook for inspirational quotes, blogs, recipes and upcoming news!

Time to get back into shape!

 The Come Alive Team








Posted by:
Annika Beech at 1:34 PM
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Name: Annika Beech
Posts: 129
Last Post: March 6, 2018

Name: Claire Casher
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