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October 1, 2018

October Newsletter 2018

 

    October Newsletter

 

 

 

Fall is upon us! As the weather turns colder and the leaves start to radiate amazing colors, take time to invest in Yourself!

 

To motivate you and keep fitness fun, we have lined up a brand new Kickboxing Circuit Fit Class

with 2 free demo classes in October..see below for details!

To stay warm and cozy try our easy Butternut Squash Soup recipe..with Pumpkin Spice..yum!

 

Make October a month of Energy, Health & Fitness!

 

 

 

 

   Want to try something new & fun?

Want to spice things up with a kickbutt workout?

Try our brand new class:

 

KICKBOXING

CIRCUIT FIT!

 

Join our trainer Riley Sonnenburg as he puts you through rounds of kickboxing (we provide gloves/sparring pads and teach you technique from scratch), combined with rounds of total body circuits to challenge your cardio, core and strength. All levels welcome (we provide lots of options to work at your own level). This class will definitely make you sweat and feel energized..a great way to loose weight and tone up! 

Free demo classes!

Thursday Oct 18th @ 6-7pm  

Saturday Oct 20th @ 10:15-11:15am 

Register online today for your free spot - space limited so don't wait!

www.comealivefitness.com

 

 

Adding one more evening yoga class!

 

Kripalu Yoga

with Maureen

 

Tuesday's @ 7:15-8:15pm starting Oct 16th

 

Kripalu yoga is a gentle yet dynamic practice that emphasizes breathwork & encourages inward focus. With a compassionate approach, classes include centering, breathing, warm ups, spontaneous posture flow, & relaxation. This class is ideal for beginners and adaptable to everyone. Space is created where you can find your own level of practice on any given day by looking inward. Restore balance in body and mind!

 

 

 

 

 

 

Our Fall Yoga classes are..

Mon 1:15-2:15pm Pilates/Yoga with Annika

  Mon 7:15-8:15pm Roll & Release (Tune up) with Eva

 Tues 9:30-10:30am Pilates/Yoga with Annika

 Tues 7:15pm-8:15pm Kripalu Yoga with Maureen

Wed 1-2pm Kripalu Yoga with Maureen

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

  Thur 7:15-8:15pm Yoga Flow with Eva

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

Saturday 9-10am Yoga Flow & Release

(combo yoga & tune up rolling) with Eva

 

 

   

 

 

  Our fall Bootcamp classes are...

 

  Monday @ 12-1pm with Laura

 

   Wednesday 12-12:50pm with Annika

 

    Friday @ 12-1pm with Barb

 

Sundays 10:30-11:30am with Mary

 

 

 

 

 

 

 

 

 

Easy Butternut Squash Soup

 

1 butternut squash (skin off, cut into chunks)

2 apples (macintosh, cut in chunks)

6 cups of water

2 tsp dried thyme

1 tsp dried rosemary

1 tsp cinnamon

1/2 tsp pumpkin pie spice

1/4 tsp herb seasoning

1/4 tsp nutmeg

 

Cook on stovetop then puree in blender -

ready to enjoy!

 

 

 

 

 

 

 

 

 

How is your HEALTH?

 

Your health and body need to come first...without our health we have nothing. This is a great time of year to invest in yourself, set up a new workout routine and CREATE CHANGE!

 

 

To book an appointment with one of our highly qualified personal trainers email

annika@comealivefitness.com 

 

Create THE BODY YOU WANT TO

LIVE IN!

 

 

 

 

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 annika@comealivefitness.com 

 

 

 

 

 

We wish you a Happy Thanksgiving

and look forward to seeing You this Fall!

 

 

The Come Alive Team

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Posted by:
Annika Beech at 7:37 PM
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September 9, 2018

September News!

 

 

   September Newsletter

 

 

 

September is here. Time to get back to routines, healthy eating and working out!

 

To get you motivated and inspired this month, we are adding more yoga classes and a brand new concept: Yoga Flow & Release - a combo of yoga flow & yoga tune up ball rolling..see below for more details!

 

We are also welcoming our new Personal Trainer Riley Sonnenburg to the team..see below for his story and stay tuned for his kickboxing classes coming this fall!

 

 

 

 

Yoga Flow & Release: 

 

 

Saturdays @ 9-10am with Eva start Sept 22nd

 

 

40min yoga flow followed by 20min rolling with yoga tune up balls - best of both worlds!

 

 

 

 

 

 

 

 

 

 

Roll & Release!

 

 

Mondays @ 7:15-8:15pm with Eva start Sept 10th

 

A full hour of rolling on yoga tune  up balls - great recovery class for athletes or those looking for a deeper body release. Amazing for tight hips, back, shoulders and neck!

 

 

 

 

 

 Adding a new evening yoga class:

 

Yoga Flow

 

Thursday's @ 7:15-8:15pm with Eva start Sept 20th

 

Increase flexibility, build strength and reduce stress levels through this calming sequence of yoga stretches and breath work. Slow down and take some time for yourself!

 

For free trial class email annika@comealivefitness.com

 

 

 

 

 

Revamping our Lunchtime Bootcamps:

 

REBOOT & RECHARGE!

A new twist with old school Steps!

 

Looking to loose some summer weight, lean out and build strength? This is the class for you!

 

Monday, Wednesday & Friday @ 12noon

 

Using equipment such as Steps (so many cool things we can do with steps!), BOSU's, TRX, stability balls, free weights etc, we take you through strength circuits and cardio intervals guaranteed to give you results. All levels welcome!

 

 

 

 

 

And...Sunday Bootcamp with Mary is back!

 

starts Sept 23rd @ 10:30am

 

 

 

Need more Flexibility & Core strength? Here's our Fall lineup:

 

   Yoga Flow:

  Thursday's @ 7:15-8:15pm with Eva

  Fridays @ 9:30-10:30am with Annika

  Yoga Flow & Release

  (combo yoga & tune up rolling):

  Saturdays 9-10am with Eva start Sept 22

  Roll & Release! (with tune up balls):   Mondays 7:15pm-8:15pm with Eva

  Pilates/Yoga Combo with Annika
  Monday's @ 1:15pm
  Tuesdays @ 9:30am
  Thursday's @ 12noon
  
Hatha Yoga with Maureen: *Great for beginners or if needing a restorative practice
  Wednesday's @ 1-2pm 

 

 

 

Welcome Riley Sonnenburg!


Riley graduated from the University of Waterloo with a Masters of Science degree in Kinesiology, specializing in the effects of nutritional sports supplements on exercise performance in university athletes. During his time at Waterloo, Riley also competed in ice hockey, playing with the Waterloo Warriors and Guelph Storm.  

In 2008, Riley began working as a personal and team trainer, where his goal was to educate athletes on the importance of creating a well-balanced training strategy. Having suffering various acute and chronic injuries in his own athletic career, Riley believes in 'balancing the opposites' by combining practices of both yin and yang origins. 

 

Riley also competes within Brazilian Jiu-Jitsu (BJJ) and squash, while balancing these with daily practices of yoga, meditation and functional mobility training. Riley also teaches kickboxing classes.
Whether your goal is to improve athletic performance or simply to increase your health, strength and vitality, Riley will help improve the way you move, train and think!

 

Riley is currently accepting new clients and has early morning, evening and weekend availability! 
To book a free consultation email riley@comealivefitness.com

 

 

 

 

 

Want to really make some permanent changes to your health this fall?

 

Get started by booking a free consultation with one of our Personal Trainers! 

 

For more info on personal training or to book an appointment email: annika@comealivefitness.com

 

 

 

 

 

 

New to Come Alive?

 

First Month Trial Pass -

unlimited classes for only $40!

 

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

 www.comealivefitness.com

 

For more info or to register, email annika@comealivefitness.com

 

 

 

 

 

 

 

Join us on Facebook for inspirational quotes,

 

 

blogs, recipes and upcoming news!

 

 

Time to get back into shape...

join the FUN this September!

 

 The Come Alive Team

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Posted by:
Annika Beech at 4:55 PM
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August 7, 2018

August Newsletter..Yoga Tune up is back!

 

         August 2018 Newsletter

Make it a month of fitness, health & mindfulness!

Hope you are enjoying this beautiful summer! We are half way through it..are you taking time out to recharge your batteries and take care of YOU? It's easy to get too busy with fun social gatherings and drinks on patios. Stop and take a moment to ask yourself ..are you taking time to also recharge? We have yoga, yoga tune up, bootcamps, personal training and massage to help you create balance in your life!

 

Yoga Tune Up with Eva is back!

Mondays @ 7:15pm starting August 13th

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. Fantastic investment to keep joints and tissue healthy.Try one class and see for yourself! To register for free demo class email annika@comealivefitness.com

 

Is Yoga part of your weekly routine? 

Take some time for a relaxing yoga class to release stress and recharge your mental state along with releasing tight muscles. August classes:

Monday 1:15pm Yoga/Pilates with Annika

Monday 7:15pm Yoga Tune up with Eva

Tuesday 9:30am Yoga/Pilateds with Annika

Wednesday 1pm Hatha Yoga with Maureeen

Thursday 12noon Core Yoga with Annika

Friday 9:30am Yoga Flow with Annika

 

 

Need more Energy?

If you need to loose some weight and create more energy try one of our lunchtime Bootcamps:

Monday, Wednesday or Friday @ 12noon

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 etc along with our outdoor space for great cardio intervals...all to help you get fit and strong!  Email annika@comealivefitness.com  to reserve your spot!...first trial class free!

 

Are you reaching your fitness goals? 

August is a great month to sign up for personal training. Invest in a personalized program that focuses on your needs and health goals. Why wait until you get busier this fall...set it up now!

For more info or to set up a free consultation email annika@comealivefitness.com

 

 

 

We would love your help to grow! 

Invite a friend to try our 

First Month Special: 

unlimited classes for only $40!

 

Happy August..and remember what Dori says...

"Keep on Swimming!"

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Posted by:
Annika Beech at 11:22 AM
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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 annika@comealivefitness.com  

 

 

 

 

 

 

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 https://rmtmichelle.janeapp.com/

 by phone at (519) 574-4595 or by email ratz.michelle@gmail.com

 

 

 

 

 

 

 

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 annika@comealivefitness.com

 

 

 

 

 

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 annika@comealivefitness.com

 

 

 

 

 

 

 

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
Yoga
Meditation 

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: www.justbreathe.events

 

 

 

 

 

 

For inspirations quotes, recipes and news join us on Facebook

or check our blog!

 

Happy June!

 

www.comealivefitness.com 

 

 

 

 


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

 

with

 

Dave, Ed and Annika

 

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

 

Some spots still available..book today!

email annika@comealivefitness

or book online @ www.comealivefitness.com 

 

 

 

 

 

 

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 annika@comealivefitness.com

 

 

 

 

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 annika@comealivefitness.com  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


Dressing:
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 annika@comealivefitness.com

 

 

 

 

 

 

 

 

Wishing you a 

 

 

HEALTHY SPRING

 

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 annika@comealivefitness.com 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 annika@comealivefitness.com

 

 

 

 

 

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:

 

sherri@comealivefitness.com 

or

 deb@comealivefitness.com

 

 

 

 

 

 

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 annika@comealivefitness.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wishing you a Healthy March and a Happy Easter!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Posted by:
Annika Beech at 12:09 PM
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Contributors

Name: Annika Beech
Posts: 138
Last Post: October 1, 2018

Name: Claire Casher
Posts: 11
Last Post: October 28, 2015

Name: Nicolette Whitney
Posts: 1
Last Post: July 1, 2013


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  May
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    Live Music Yoga Evenin ...
  March
    Spring Core Challenge!
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    February Workshop!
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    2015 Mountain Mania Pr ...
2014
  November
    12 Days of Christmas S ...
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    Live Music Yoga...what ...
    Calling all skiers!
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  October
    Octoberfest Bootcamp & ...
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    The Record Reader Awar ...
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  August
    Tasty Treat Recipe!!
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  July
    What's your Summer Fit ...
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  May
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  April
    21-Day online Cleanse ...
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  March
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  February
    HYDRATE - TOP WATER-RI ...
    Kool-FM's Angie Hill i ...
    Spin 12 was a huge suc ...
    Olympian Michael Lambe ...
    NEW TIME FOR SATURDAY ...
    Jenna's tips to Beat t ...
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  January
    Angie Hill training at ...
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2013
  December
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  November
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    Kelly's blog for Cycli ...
    Looking for Karma peop ...
    Free YOGA Challenge in ...
    Welcome KELLY ELLIS!
  October
    Saturday Yoga Flow..
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  August
    Fall class schedule - ...
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  July
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    Yoga Yoga YOGA!
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  May
    Bootcamp Workout
    Free Demo Class
    First Month Special
    Check us out!!
    Meet Jenna
  April
    Goddess Meditation

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