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June 1, 2018

June Newsletter


                                                 June 2018 Newsletter






Celebrate DAD this Father's Day!


Give a 1 Month Pass of unlimited classes

for only $40! 


Or 3 Personal Training Sessions

for $249!


For gift certificate email  







Welcome Michelle to our team of Massage Therapists!


Michelle will be joining us on Tuesdays and Wednesdays. She has 8 years experience treating clients with a variety of conditions such as frozen shoulder, scoliosis, whiplash, muscle spasms, plantar fasciitis, and post-concussion syndrome. She uses a variety of techniques to treat including hot stone, cupping, PNF and myofascial release.


Michelle is passionate about the field of massage therapy, and is committed to updating her knowledge through courses in order to maintain currency in the field. Michelle lives in Waterloo with her husband and 3 children. She enjoys curling up with a cup of tea and a good book, practicing yoga, and gardening.


You can book online at

 by phone at (519) 574-4595 or by email








Last 4 weeks of Yoga Tune Up!


Do you have tight hips, back or neck? Don't miss this amazing fascial release class for your whole body!


Monday @ 7:15pm and Saturday @ 10am with Eva


for the month of June

(then we take a break over the summer)


Note - we also have the yoga tune up balls and the larger alpha ball available

to purchase for home use!

For free trial class or to register email






Kick start your summer body with

Bootcamp in June!


Tone up and loose weight with our Bootcamps for all levels.  We incorporate cardio, strength and core to give you Results!

Mon, Wed & Frid @ 12-1pm &

Sundays @ 10:30am


     First trial class Free! Email








Wise words from clients!


Mary and Suzanne have been training with Laura for 7 years and come every Tuesday. Together the 3 of them have lots of laughs while they work on strength, balance and flexibility. This is what they have to say about their trainer Laura:


"Whenever we think of Laura, our trainer, the word TABLES comes to mind. 

Thanks to her we have


Taut tummies,


Adorable abs,


Beautiful butts,


Lithe legs,


Elegant elbows, and


Supreme sexiness


Pretty good for two women of a certain age. 


Without Laura, who knows where or what we would be!"









Come out and support a great local event:

Just Breathe Wellness

Saturday June 9th 
at Laurel Creek Conservation.


Participate in this 3 part event:
5km Fun Run or Walk

in support of PTSD in First Aid Responders.

This is a local family-friendly event to promote exercise and mental health!

For more info visit:







For inspirations quotes, recipes and news join us on Facebook

or check our blog!


Happy June! 





Posted by:
Annika Beech at 8:05 AM
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April 19, 2018

Yoga Tune up is a hit! ¸

Yoga Tune up classes are a hit!


Come experience this amazing class to release tight muscles and fascia. This class will help heal or prevent injuries and restore flexibility and range of motion to joints. Great for athletes as a recovery classes or people who sit a lot at work or in a car. Come restore your body!

Mondays at 7:15pm or Saturdays at 10am with Eva Jedlovsky

Posted by:
Annika Beech at 8:25 AM
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April 10, 2018

Yoga Tune up classes!

Posted by:
Annika Beech at 8:18 AM
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April 1, 2018

April 2018 Newsletter!






    April 2018 Newsletter


Spring is around the corner!


This April we are hosting another Live Music Yoga evening to welcome spring and give back to our community. We are also excited to start offering Yoga Tune Up stretch classes at our studio! This amazing class will release tensions and keep joints and tissue healthy. See more below for Free Demo classes in April! 






Welcome Spring with another



Live Music Yoga Evening!


Friday April 6th @ 7-8pm




Dave, Ed and Annika


Don't miss this magical evening..friends and family are welcome!


Some spots still today!

email annika@comealivefitness

or book online @ 







Introducing Yoga Tune Up® Stretch Classes!


with Eva Jedlovsky


Free Demo classes!


Sat April 14th @ 10am &

Monday April 16th @ 7:15pm



Using the Yoga Tune Up® Therapy Balls, learn specific techniques that will instantly roll out tension and break dysfunctional movement patterns.


YTU classes will help you reduce injuries and enhance your performance by keeping your joints and tissues healthy.


Eva will teach you effective self-massage techniques you can do at home to reduce and/or eliminate pain. Reach every ache and give your body the massage it deserves.


Perfect recovery class for athletes but students of all levels are welcome! After the free demo classes this class will continue to be offered on Monday's @ 7:15pm and Saturdays @ 10am. Live Better In Your Body!


To register for free demo class email





Are you reaching your fitness goals? 


To get ready for spring and summer now is a great time to book a few sessions with a personal trainer to get guidance and motivation towards a healthier You! We can help you reach your fitness goals and provide nutritional guidance.


Email  book your free consultation today!






Kick start your summer body with Bootcamp classes!


Monday, Wednesday & Friday 12-1pm and Tuesday's @ 5:15-6pm


Join our personal trainers Laura, Annika and Barb for total body workouts that will strengthen, tone and give you results!


Focusing on functional movements for fun yet challenging workouts we use kettlebells, BOSUs, stability balls, TRX and more   ...all to help you get ready for summer!   

First trial class free!






To inspire you for Spring here is a delicious recipe for Quinoa Kale Salad:



2 cups cooked quinoa
1 can organic black beans
1 yellow pepper diced

1 red bell pepper diced
1 cup cooked corn
1 bunch lacinto kale, chopped
1/2 red onion, chopped

Juice from 2 limes

1/2 tsp raw honey
1/3 cup of extra virgin olive oil
1 tsp turmeric powder

1 tsp cumin

1/2 tsp chili powder

1/2 tsp sea salt

Pepper to taste


Option to top with sauteed shrimp, sliced avocado and crumbled feta!








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 booking a

free personal training consultation

or try our fitness classes email









Wishing you a 





and a Happy Easter!




























Posted by:
Annika Beech at 8:32 AM
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March 20, 2018

Live Music Yoga April 6th @ 7-8pm!

We are excited to host another Live Music Yoga event Friday April 6th @ 7-8pm!


Email to claim your spot - friends and family welcome too!

Posted by:
Annika Beech at 4:57 PM
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March 18, 2018

5th Anniversary celebrations!

The week of March 19-24th we are celebrating our 5th Anniversary!

Drop in for a class and a chance to win prizes such as personal training,

massage and classes!

We would like to thank all of our amazing clients for their continued support!

Here's to many more fit & fun years ahead!


Posted by:
Annika Beech at 4:48 PM
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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!  











































































































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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:
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