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Come Alive Fitness

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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July 1, 2017

New Trainer - Jen Symanyk!




We are excited to welcome Jen Symanyk to our Come Alive team of personal trainers. As a registered kinesiologist and with over 10 years of experience, Jen is highly qualified.

She holds a Human Kinetics and Exercise Physiology degree from University of Windsor, is a certified Twist Sport Conditioning Specialist, Certified Personal Trainer, Kettlebell Instructor and Functional Movement Screen level 2 Certified.

  Jen absolutely loves her work because she can change lives. She is currently helping a variety of clients from athletes, to husband and wife couples trying to lose weight, and individuals recovering from injury.
Jen has always been involved in sport and to this day she still plays competitive womens soccer in Waterloo and exercises on a regular basis although it can be tough to fit in with three young kids at home! Jen is excited to come back from maternity to doing what she loves - helping her clients get fit, strong and healthy!

Posted by:
Annika Beech at 8:38 AM
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June 30, 2017

Happy Canada Day!

Wishing everyone a great Canada Day long weekend - Happy 150 Amazing Canada!


Posted by:
Annika Beech at 11:01 AM
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Name: Annika Beech
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