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March 7, 2019

March News - Tropical Smoothie with turmeric!

 

      March 2019 Newsletter

 

 

 

 

Has it really been 6 years already?

 

When we opened our doors on March 18th, 2013 we had the intention to inspire, motivate and create a place that people would love to come to. We are so grateful for these 6 years filled with fun times, laughter and daily inspiration! Thank you to all our amazing clients and friends who make this place Come Alive!

 

 

 

 

 

Summer bodies are built in the winter!

This is a great time to focus on your health and build a summer body you will feel good in. Try investing in a personal trainer...invest in yourself!

 

What are your fitness goals? 

 

Do you need to loose some weight and tone up? Build some strength and increase flexibility? To create change, you have to change your routine.

 

 

Take action!

-Sign up for a weekly bootcamp or yoga class

-Book an appointment with a personal trainer and create a personalized plan and workout routine tailored to your needs and goals. 

 

 

 

 

 

Why Hire a Personal Trainer?

 

1. You are not seeing results

If you are not seeing results or loosing weight, a trainer can look at your current program and make it more effective. Most people make the mistake to not include regular strength training when wanting to loose weight and simply focus on cardio. 

 

2. You don't know where to start

If you are new to exercise you may feel overwhelmed. A trainer will design a complete program and help you implement it into your weekly schedule.

 

3. You are bored and need to be challenged

A trainer will bring new ideas to your workouts, such as circuit training, Tabata, HIIT training and use different methods such a superset and pyramid training. A trainer can also help you find and train for a challenging event such as a 10km Run or a Tough Mudder to really get you in shape!

 

4. You need motivation and accountability

When you have invested money into your goal you are more likely to prioritize your workouts and be motivated to keep going. Having that standing appointment creates a regular routine and being asked about your workouts and diet will keep you on track!

5. You have a specific illness, injury or condition

How do you exercise if you are in pain or have an injury? A trainer can help you exercise with arthritis, heart disease, diabetes, back pain, chronic pain, if you have had a fall or if you are pregnant. Don't give up, there is lots you still can do and a trainer will make it safe for you.

 

Hiring a personal trainer will be the best investment you will ever make. Do it right!

 

 

 

 

 

We are what we eat... 

 

What does your eating habits say about you? Do you need guidance and help with what to eat? 

 

We can provide you with a plan to help create a good balanced routine. Meet with one of our trainers for input on breakfast, snacks and on the go solutions. Learn how to cut out sugars and replace with healthier options that will help you loose weight and feel better.

 

To book an appointment email annika@comealivefitness.com

 

 

 

 

 

Smoothie of the Month:

Turmeric and Ginger Tropical!

 

1 cup almond milk
½ fresh or frozen banana
½ cup fresh or frozen mango chunks
½ tsp each ground turmeric, ginger, cinnamon and cardamom
1 tsp honey (optional)
1 tbsp chia seeds
dash of sea salt or pepper
A few ice cubes, if you find it is too thick

 

 

 

 

 

 

Treat yourself to a

Massage in March!

 

To book an appointment email:

 

michelle@comealivefitness.com or deb@comealivefitness.com 

 

 

 

 

 

 

 

 

We would love your help to grow! 

 

 Invite a friend to try our First Month Special: 

unlimited classes for only $40!

 

 

   For more information about our personal training or fitness classes please contact annika@comealivefitness.com

 

 

We hope to see you soon!

 

The Come Alive Team

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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

Healthy Eating - February Newsletter!

 

 

 

      February 2019 Newsletter

 

 

 

February: Healthy Eating Month!

 

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

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

 

 

 

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

 

-a healthy diet
-having a purpose
-staying active

-focus on family/community

 

5 Key Habits to A Healthy Diet:

1. Eat More Plants & Eat Locally

 

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

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

2. Portion Control

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

3. Meal Routine

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

4. Moderate Alcohol Consumption

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

5. Eat with Family and Friends

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

 

 

Vegetable Quinoa Soup

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

 

Ingredients (makes 8 servings):

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

 

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

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

Source: ifoodreal.com

 

 

 

 

 

 

Superfood Green Smoothie

 

with spinach, kale, chia seeds, cucumber,

apple and lemon!

 

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

 

 

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

 

Source: ifoodreal.com (2 servings)

 

 

 

 

 

New shipment of Yoga Tune up balls are in!

 

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

 

Highly effective in releasing muscles and reducing pain.

 

 

 

 

 

 

 

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

 

 

 

 

 

We now offer a 60min Saturday spinclass!

 @ 8:30-9:30am with Joanne

 

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

 

 

Remember..summer bodies are built in the winter!

 

 

 

 

 

Create Pockets of Peace..

 

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

 

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

To book a massage at Come Alive email:

michelle@comealivefitness.com or 

deb@comealivefitness.com

 

 

 

 

 

Carve out some You Time!

 

Our February Yoga line-up:

 

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

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

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

Tuesday Hatha Yoga 7-8pm with Maureen

Wednesday Hatha Yoga 1-2pm with Maureen

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

Thursday Yoga Flow 7-8pm with Sandra

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

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

 

 

 

 

Help us spread the word and invite a friend to try our

First Month Special: unlimited classes for only $40!

 

   For our complete class schedule visit:

www.comealivefitness.com

 

For more information about our personal training or fitness classes please contact annika@comealivefitness.com 

 

 

Wishing you an ENERGIZED & HEALTHY February!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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

Sat Spinclass!

Saturday spinclass with Joanne is changing to 60min!

 

 

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

 

 

Take time for yourself and come for a great

workout & get fit!

Spinbikes or indoortrainers available.

 

 Sign up on our schedule page. First class free!

First Month Trial Pass only $40 with unlimited classes.

 

 

Remember..summer bodies are built in the winter!

 

 

 


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

Thur Kickboxing & Yoga Flow!

New Thursday evening class lineup!

 

Kickboxing Circuit Fit

@ 6:15-7pm

with Riley

 

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

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

 

Riley will make you sweat and feel energized!

 

 

 

 

 

 

Yoga Flow 7-8pm with Sandra

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

 

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

 


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

January News - detox smoothie!

 

 

 

    January 2019 Newsletter

 

 

 

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

 

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

 

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

 

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

 

 

 

 

DETOX SMOOTHIE!

 

Ingredients:

 

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

 

 

Mix in blender and enjoy!

 

 

 



 Saturday Spinclass is back!

 

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

starting January 12th

 

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

 

 

 

 

 

 

 

 

Kickboxing Circuit Fit!

 

New timeslot! 

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

starting January 10th

 

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

 

 

 

 

 

 

 

SUNDAY YOGA!

 

Yoga Flow & Release with Eva

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

 

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

starting January 13th

 

 

 

 

 

 

 

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

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

 

   Our Bootcamps:

Monday's @ 12noon 

Wednesday's @ 12noon

Friday's @ 12noon

Sunday's @ 10:35am

 

Looking for a more personalized program tailored to your needs?

Email annika@comealivefitness.com  for more info.

 

 

 

 

 

Our 2019 class schedule starts Jan 2nd. 

 

 

For full class schedule visit www.comealivefitness.com

 

 

Happy 2019!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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

Christmas News!

 

 

 

    December 2018 Newsletter

 

 

Join us for a special Christmas class!

 

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

 

Join Riley & Annika for

 

Cardio Yoga Blitz

 

Saturday Dec 15th 

@ 9:15-10:30am

 

 

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

 

Bring a friend and work off some

Christmas cheer!

 

Sign up online @ www.comealivefitness.com

or email annika@comealivefitness.com

 

 

 

 

Personal Training Gift Certificates 

 

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

 

First Month Fitness Special!

 - 1 month unlimited class pass for only $40

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

 

 

Great stocking stuffer!

 

 

 

 

Yoga Tune Up balls / Alpha Balls in stock!

 

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

 

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

 

To purchase gift certificates email annika@comealivefitness.com  

 

 

 

New class changes for the New Year..

 

Saturday Spinclass is back in January!

 

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

 

starting January 12th

 

 

 

 

 

 

 

Kickboxing Circuit Fit with Riley

 

 

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

 

starting January 10th

 

 

* Note Kickboxing will run Saturday Dec 8th @

10:15am as regular

 

 

 

 

 

 

 

Yoga Flow & Release with Eva

 

will move to

 

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

starting January 6th

 

For Christmas class schedule and full class schedule visit www.comealivefitness.com

 

Our 2019 class schedule will resume Wednesday Jan 2nd 

 

 

 

 

 

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

 

 Ingredients:

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

 

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

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

 

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

 

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

 

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

 

 

 

 

 

 

 

 

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

 

This year, Come Alive is making a donation to

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

 

 

www.childwitness.com

 

 

 

 

 

 

Thank You 

 

 

to all who are apart of the Come Alive Family.

 

We are so grateful for your continued support!

 

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

 

Happy Holidays!

 

 

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

 Marsha, Michelle, Maureen, Riley, Sandra, Sandi

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Posted by:
Annika Beech at 11:40 AM
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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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Contributors

Name: Annika Beech
Posts: 144
Last Post: March 7, 2019

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

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


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