February 2, 2020
New eve Yoga Flow starts Feb 6th!
Yoga Flow is perfect for anyone needing to create some YOU time!
Come and build strength in your hips, core and lower back. Release tensions in your neck, shoulders, legs and hips through a gentle flow practice. This class will also help you reduce stress with breath work and final relaxation - guaranteed to send you off to a great sleep!
Thursdays with Eva @ 7:30pm starting Feb 6th
All levels are welcome!
To register for a free demo class email firstname.lastname@example.org
Annika Beech at 4:07 PM
February 2, 2020
hubtalk This Thursday Feb 6th!
It's officially 2020,
a NEW decade and a chance to set BIG goals for yourself!
We invite you to join Annika
as one of the panelists at
the Hub Talk
Thursday Feb 6th
The four outstanding panelists will be sharing information on how to reset and evaluate your resolutions or goals for the New Year.
For more info visit:
Annika Beech at 3:59 PM
January 2, 2020
Jan News - reduce inflammation in 2020!
January 2020 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, bloated and low in energy? It is then time to cleanse the body of inflammation!
Inflammation lies behind most of todays illnesses such as obesity, diabetes, cardiovascular diseases, cancer and even mental illness. An anti-inflammatory lifetyle and diet can make a big difference. See below for some tips and anti-inflammatory smoothie to reduce inflammation!
Overall we need to reduce sugars, processed foods, meats, caffeine and alcohol, and instead eat more plant based, so increase veggies, fruits, all teas and nuts. Simple steps to implement right away are:
Start every morning with a warm LEMON WATER
This will start your day off right and help the body to get rid of toxins and inflammation.
Then have a tea instead of coffee. Tea is loaded with antioxidants that fight inflammation while coffee is acidic and breeds more inflammation!
Cook with coconut oil and anti-inflammatory spices - the top spice being TURMERIC - add 1/2 tsp to coconut oil in the pan when cooking your daily eggs!
Also incorporate cinnamon & cardamon (add to morning oatmeal or smoothies), cumin, chili, paprika, ginger and of course garlic!
Besides eating anti-inflammatory plant based foods, reducing sugars and drinking lots of lemon water and tea, the other components to reduce inflammation are:
1. EXERCISE. Move your body daily in some form and incorporate cardio, strength training and stretching.
2. UNPLUG. Create pockets of stillness in your day and reduce the amount of time spent on social media and on the phone. Replace with meditation, listening to music that fills you up and calms you, walks in nature, yoga, reading books.
3. SEEK PASSION & JOY. Consciously seek to add sources that bring you joy or feed your creativity. Learn something new, find a hobby.. learn to cook, take dance or art lessons or learn how to play an instrument..make a list of whatever inspires you and seek to add those moments to your life!
almond milk (1-2 cups)
protein powder (try plant based)
ground flax seeds (1 tbsp)
nuts (your chooice, about 6)
cinnamon (1/2 tsp)
Mix in blender and enjoy!
To inspire you with the exercise part we have a great line up of classes to get you moving and feeling strong in 2020.. Spinclasses, Bootcamp and Yoga...whatever you need to reach your personal fitness goals!
A great way to get started is to work with a personal trainer. A personal tailored program will address your specific needs and any injuries, aches and imbalances you may have. We offer free Personal Training consultations - email email@example.com to get started!
Spin & Strength Monday's 9:30-10:30am with Annika
Spin & Yoga Wednesday's 6-7:20pm with Annika
EnduroRide Saturday's @ 8-9:30am with Joanne
Wether your looking to improve athletic performances or loose weight and lean out - these are great classes guaranteed to get you results!
YOGA & PILATES!
Pilates/Yoga combo: Mond @ 1:15pm w Annika
Core Yoga: Tues @ 9:30am & Thur @ 12noon with Annika
Yoga Flow: Frid @ 9:30am with Annika
Kripalu Yoga: Wed @ 1pm with Maureen
Pure Pilates: Tues 7am, Tue 7pm and Thur 7am with Kimberleigh
Need to add strength training to your routine?
Try our Bootcamps (all levels welcome):
Monday's @ 12noon
Wednesday's @ 12noon
Friday's @ 12noon
*We hope to add a Sunday Bootcamp end of January so stay tuned!
Our 2020 class schedule starts Jan 2nd.
For full class schedule visit www.comealivefitness.com
Happy 2020 from all of us
at Come Alive!
Annika Beech at 10:07 AM
December 2, 2019
December 2019 Newsletter
This Christmas give
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
Yoga Tune Up balls or Alpha ball! - great for rolling out tight hips, back, shoulders or neck only $20
Great stocking stuffer!
To purchase a gift certificates email firstname.lastname@example.org
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..unwind and destress!
Wednesday Dec 11th @ 7:45pm with Maureen
12 Days of Christmas Bootcamp..
so much fun you forget your'e working out!
Monday Dec 16th @ 12noon with Laura
WEAR RED! Pilates/Yoga ..a tradition now!
Tuesday Dec 17th @ 9:30am with Annika
Full 2020 class schedule will resume Thur Jan 2nd
View all our classes at www.comealivefitness.com
Easy Holiday Treat - great to bring to Christmas Parties:
1 Minute Healthy Protein Cookie Dough Balls!
* 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!
This is a time to reflect on our blessings and express gratitude.
As we do every year, Come Alive will be making a donation in lieu of a Christmas party. This year we are donating to the May Court Club of Kitchener-Waterloo, a dynamic charity that make a difference in the lives of women and children in our community. They run amazing outreach programs, fundraisers and the May Court Shop in Belmont Village, and have donated over 2.5 million for organizations and individuals in the Waterloo Region.
For more info on this organization visit: http://maycourtclubofkw.org/
We would like to say Thank You to all who are apart of the Come Alive Family. We are so grateful for all your support!
We look forward to providing you with innovative and challenging exercise programs that meet your health and fitness needs in 2020!
Wishing you all a Merry Christmas
and a Happy New Year!
Annika, Barb, Cheryl, Joanne, Laura, Marsha, Mary, Maureen, Michelle, Sandi and Stephanie
Annika Beech at 8:53 PM
November 1, 2019
Nov News..Spinclasses are back!
November 2019 Newsletter
Fall is moving through and winter is approaching..only 7 weeks till Christmas! What are you doing to take care of yourself?
In a world of busy demanding schedules it is more important than ever to take time to release stress. Emotional stress directly affects the physical body. Exercise is a great outlet for stress. Read below for tips on how to make it happen!
To challenge your fitness, this November we are adding more spinclasses: Saturday Endurospin with Joanne and Wednesday Spin & Yoga with Annika returns! We also have evening Yoga, Pilates or Tune up ball rolling classes if you need to strengthen your core or release tight muscles!
To inspire you to cook healthy, see below for a one-pan Roasted Chicken & Veggies dinner recipe - super simple and very tasty that the whole family will love!
Do you currently have a fitness goal? Do you have an exercise plan?
Studies show that people who set a fitness goal, sign up for a weekly class, or work with a personal trainer once a week, have more success in exercising consistently and then start to prioritize exercise more into their schedules.
Figuring out the "when" is crucial. Investing in a personal program from a personal trainer gives you the flexibility to decide the "when" and can do the program when it suits you.. at home or at a gym, but using your time effectively.
Most of us have aches, pains or imbalances that a trainer can adress and give you corrective fucntional exercises to really rebuild your strength and flexibility where it is needed the most.
Otherwise we can be doing the wrong exercises every time you do hit the gym, and making imbalances worse without even knowing it. So many injuries and aches come from a rigid spine, weak core and tight/weak hips.
A personal fitness program will adress your own imbalances and what you need to strengthen and stretch. It will be the best investment you ever made. Or perhaps you have a friend or family member who could really use some help to turn things around?
For more info or to book a personal training consultation email email@example.com
Wednesday Spin & Yoga with Annika is back!
6:00-7:20pm starting Nov 6th
60min high internsity cycling intervals followed by a
20min bikers yoga stretch after!
Bring your own bike and use one of our indoor trainers,
or reserve one of our spinbikes
ALL LEVELS WELCOME!
Let's bring on the fun and get FIT!
Saturday EnduroRide is also back!
with Joanne @ 8-9:30am
starting Nov 2nd !
This class is geared for all level cyclists and triathletes
looking to get some longer rides in
with the motivating guidance of a coach,
fellow riders and rocking tunes!
EASY ONE PAN WEEKNIGHT DINNER!
12 ounces green beans OR brussels sprouts (trimmed and halved)
12 ounces red potatoes (unpeeled, cut into 1-inch pieces)
6-8 shallots (peeled and halved lengthwise)
4 medium carrots (peeled and cut into 2-inch lengths)
6 garlic cloves (peeled)
1-2 tablespoon olive oil
4 teaspoons fresh thyme (minced, or 1 1/2 tsp dried)
2 teaspoons fresh rosemary (minced, or 3/4 tsp dried)
salt & pepper
3 ½ pounds bone-inch chicken thighs
Adjust oven rack to upper-middle position and preheat oven to 375 degrees. Toss Brussels sprouts or green beans, potatoes, shallots, carrots, garlic, oil, thyme, rosemary, salt and pepper together in a large mixing bowl.
Pat chicken dry with paper towels and season with salt and pepper. Place vegetables in a single layer on an 18 by 13-inch rimmed cookie sheet, arranging Brussels sprouts in center. Place chicken, skin side up, on top of vegetables, Brush chicken with melted butter or little olive oil then add more herbs on chicken.
Roast 40-45 minutes, rotating pan halfway through roasting.
Remove sheet from oven, season with salt and pepper to taste and transfer directly to plates! Optional sprinkle fresh parsley). And just one pan to clean after!
We look forward to seeing you this November!
The Come Alive Team
Annika Beech at 11:40 AM
October 1, 2019
October 2019 Newsletter
October 2019 Newsletter
Fall is upon us! As the weather and nature changes, what changes do you want to see in your body and health this fall?
To help you create a stronger body that moves well, we are adding a brand new class - Pilates Core Control with new instructor Kimberleigh..great class for all levels.. see below for details! We are also adding Sunday Morning Bootcamp with coach Mary! Great way to increase energy ..commit to 7 weeks until Christmas!
Embrace fall with our easy Butternut Squash Soup recipe..with Pumpkin Spice..yum! Make October a month of Energy, Health & Fitness!
Want to improve your core strength?
Try our brand new class:
PILATES CORE CONTROL
Tuesday's @ 7-8am
Tuesday's @ 7-8pm
Thursday's @ 1:15-2:15pm
Join experiened instructor Kimberleigh Halsall, trained in all mat and equipment levels of Method Alliance, as she guides you through the very core of mat pilates. Whether you are new to pilates or experienced, she will provide modifications so that everyone leaves feeling more balanced, taller and stronger. With a maximum of eight students, a focus on proper form is highlighted. All levels welcome!
Start Oct 8th/10th and run for 9 weeks until Dec 3rd/5th
Pre-registration online required - space limited so don't wait! www.comealivefitness.com
Welcome Karen Kelly to the
Come Alive team!
Experienced Personal Trainer and Fitness Instructor Karen Kelly will be teaching our
Friday lunctime Bootcamp
starting October 18th
We are excited to have you with us Karen!
Short of time during the week?
Finding it hard to fit a strength workout in?
Sunday Bootcamp is back!
Set some fitness goals for yourself and make time on the weekend. This total body workout will build strength, cardio and core. All levels welcome - bring your partner, friend or neighbour. First trial class free!
Starting Oct 27th @ 9-10am with
It runs for 7 weeks until early December -
commit to 7 weeks and see what happens!
To register email firstname.lastname@example.org
Interested in trying a triathlon?
Looking to improve your swimming?
Come Alive Fitness is hosting the
KW Tri Club
Saturday Oct 19th
For more info or to register email Tyler Bredschneider:
All levels welcome!
Do you suffer from pain or sore muscles in your back, neck or hips & legs?
Try our Yoga Tune Up rolling class!
Thursdays @ 7:30-8:30pm with Eva
Rolling on tune up balls will help release tight muscles and fascia..what we all need but dont do on our own! Great recovery class for runners, cyclists or anyone looking for a deeper body release. Amazing for tight hips, back, shoulders and neck!
We supplies the balls (tune up balls, alpha balls and coregeous balls) - and have them in stock for sale
New to Yoga?
If you have never tried yoga before, or looking to get back to it, here are some great classes to start with:
Kripalu Yoga: Wed @ 1-2pm or 7:45-8:45pm
Yoga Flow: Mond @ 7:30-8:30pm or
Frid @ 9:30-10:30am
Core Yoga: Mond @ 1:15-2:15pm or
Thur @ 12-12:50pm.
To get started email email@example.com
Coming soon...fall/winter Spinclasses!
Our Spinclasses will start first week of November:
Wednesday Spin & Yoga with Annika
starting Wednesday Nov 6th!
A rocking 60min spin using either one of our spinbikes or bring your own bike to our indoortrainers. Finish with a 15min bikers yoga stretch!
Saturday EnduroRide with Joanne
starting Nov 2nd -90min ride for those looking for a great workout with longer intervals to build endurance and strength during the winter months.. or work towards any potential triathlon or cycling goals. All levels welcome!
Currently running: Spin & Strength with Annika
Monday's @ 9:30-10:30am
30min of spin + 30min of strength training - best of both worlds!
Easy Butternut Squash Soup
1 butternut squash (skin removed, 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!
Use our flexible all-access passes to go to any class at any time!
First Month Trial Pass - unlimited classes for only $40!
Try it for the month of October!
We wish you a Happy Thanksgiving
and look forward to seeing You
The Come Alive Team
Annika Beech at 4:02 PM
September 12, 2019
September Newsletter 2019
September 2019 Newsletter
September is here.. ready to get back to routines, healthy eating and feeling fit?
To get you motivated and inspired, we are adding more yoga classes and bringing back Yoga Tune Up stretch class - a great way to release tight bodies and achy muscles! We are also offering lunchtime bootcamp classes if you are looking to build some strength and core. See our schedule below for all fall classes and pick the one that works best for you!
If you need a personal program our highly experienced trainers can help design and tailor a program to your own needs. A great idea if you are dealing with any health concerns or coming back from injury or time off. We look forward to seeing you back at our studio and making it a fit and healthy fall!
Flow Yoga - New timeslot!
Monday's @ 7:30-8:30pm with Stephanie start Sept 9th
Great class for anyone looking to improve their flexibility, build strength and reduce stress levels. Nothing better than ending an evening with some You time and restoring balance!
Kripalu Yoga - new evening class!
Wednesday's @ 7:45-8:45pm start Sept 11
& Wednesday's @ 1-2pm start Sept 4
This class is great for beginners or those looking for a gentle restorative practice. Will leave you feeling refreshed and relaxed!
Yoga Tune Up is back!
Thursdays @ 7:30-8:30pm with Eva start Sept 12th
Try this amazing class rolling on tune up balls -
experience the release of tight muscles and fascia..what we all need but dont do on our own! Great recovery class for athletes or those looking for a deeper body release. Amazing for tight hips, back, shoulders and neck!
We supplies the balls (tune up balls, alpha balls and coregeous balls) - and have them in stock for sale for home use!
REBOOT & RECHARGE!
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 TRX, Bosu's, Steps (so many cool things we can do with steps!), stability balls, free weights etc, we take you through strength circuits and cardio intervals guaranteed to give you results.
All levels welcome!
Here is our complete Fall Yoga lineup:
Mondays 7:30-8:30pm with Stephanie
Fridays @ 9:30-10:30am with Annika
Yoga Tune Up (rolling fascia release):
Thursdays 7:30-8:30pm with Eva
Core Yoga with Annika
Monday's @ 1:15-2:15pm
Tuesdays @ 9:30-10:30am
Thursday's @ 12-12:50pm
Kripalu Yoga with Maureen:
Wednesday's @ 1-2pm
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: firstname.lastname@example.org
New to Come Alive?
First Month Trial Pass -
unlimited classes for only $40!
To find out more about our all-access flexible class packages visit:
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
Annika Beech at 1:09 PM
September 12, 2019
Yoga Tune Up is back!
Yoga Tune Up class starts tonight @ 7:30pm!
Come roll out tight muscles and feel rejuvenated! We provide all the tune up balls...first trial class free!
Bring friends, family or a neighbor!
For more info email email@example.com
Annika Beech at 1:09 PM
June 6, 2019
Room for rent @ Come Alive Fitness!
Excellent opportunity for a massage therapist, physio therapist, nutritionist or other health practitioner looking for a treatment space to build their own practice.
Great location close to the expressway with store front parking. Rent negotiable. Run your own business, but also be part of a close team with referral potential!
For more details contact owner Annika Beech: firstname.lastname@example.org
Annika Beech at 3:34 PM
June 2, 2019
Newsletter June 2019
June 2019 Newsletter
We finally move towards some warmer weather and June is a great month to do a little cleansing to rehydrate and energize! It can be as simple as deciding to stick to healthy salads for lunch and starting every day off with a glass of lemon water! Combine these 2 strategies with a weekly yoga or bootcamp class and you are off to a great start this summer. See below for our easy 4 step plan to prep your salads ahead for the week. This June, feed the body more fruits, veggies and water!
Pack 5 Salads tonight for the whole week!
1. Start with the greens. To save time, pick up a package of prewashed salad greens. If you're using greens from your garden or a farmers market, just make sure they're completely dry before packing. Fill the container about three-quarters full of greens (about two to three cups).
2. Add the veggies, beans, and fruit. Go for carrots, cucumbers, tomatoes (use cherry and keep them whole), peppers, broccoli, chickpeas, kidney beans, corn, peas, or even fruit like grapes or blueberries. Drying off each ingredient with a paper towel will keep them crisper longer.
3. Add protein. For protein sources like marinated tofu, grilled chicken, hard-boiled eggs, certain types of cheese like cubed cheddar, and cooked (and cooled) quinoa, add these on top of the first three salads only (Monday's, Tuesday's, and Wednesday's). Then on Wednesday night, add protein to Thursday's and Friday's containers. Do the same with avocado, nuts and seeds, or very wet fruits like sliced strawberries.
4. Keep dressing separate until the moment you eat your salad. Purchase a few dip-sized containers. Or if you have an office fridge, keep a bottle of dressing there. Enjoy!
Lemons are packed with nutrients, including calcium, potassium, vitamin C, B-complex vitamins, iron, magnesium, and fiber. With so many healthy properties, it makes sense to bring them into your daily routine!
1. Improve Digestion
A glass of warm lemon water in the morning will stimulate digestive enzymes and the bowels to kick-start your metabolism and help you eliminate waste smoothly. It can also help treat indigestion issues like bloating, heartburn, burping, and constipation.
2. Strengthen Your Immune System
The anti-bacterial and anti-viral properties of warm lemon water help your body fight illness and infections. Lemon contains antioxidants that help eliminate toxins from the body, and is a rich source of Vitamin C which protects the body against immune deficiencies. Lemons are also alkalizing; they'll stabilize your body's pH balance which helps keep your immune system strong.
3. Boost Your Mood
The fresh lemony scent will start your day on a good note, and Vitamin C is a natural stress reducer. Lemon juice provides your body with energy when it enters your digestive tract, making it a healthy alternative to caffeine in the morning - no jumpy nerves or afternoon crash!
To reap the greatest benefits from your lemon water, drink a glass warm first thing every morning. Enjoy it on an empty stomach so it can kick-start your digestive system. Simply squeeze the juice from half a lemon into a mug. Add 1/4 cup cold water to the mug. Add 1/4 cup of boiling water to mug, stir, test temperature, and enjoy!
Kick start your body with Bootcamp in June!
One of the most effective ways to lean out, build strength and burn calories is with Bootcamps. We incorporate cardio, strength and core to give you Results! All levels welcome.
Mon, Wed & Frid @ 12-1pm
& Sundays @ 9am
Father's Day - give Dad the gift of health!
1 Month Pass of unlimited classes
for only $40!
Or 3 Personal Training Sessions for $249!
for gift certificates
Use Yoga to Fight Stress!
Do you ever feel under stress, with busy work or kid schedules, or don't sleep well at night?
This stress can easily build and manifest itself in our bodies...we feel run down, have low energy or get sick or injured. Is this you?
Yoga is an amazing tool to fight back against every day stresses. Besides loosening up tight bodies, it lifts your spirit and creates much needed “me time”. When was the last time you had an hour to yourself to breathe deeply?
I recently had a new client join my Yoga Flow classes, and after only 3 weeks of coming twice a week she is transforming: “I have this new found energy, feel so good in my body. I move better, less aches in my joints and sleep better!”
What kind of yoga is right for you? Well, there are lots of options for you, from power ashtanga or flow yoga to more gentler hatha yoga styles, but you usually need to give it a try to find out what speaks to you. Every teacher will bring you something different, so if you don’t hit jackpot the first time, keep trying new classes. And next time you travel, try visiting a local yoga studio – an excellent way to distress and tap into the local community!
So as we approach the summer, put yourself higher on the list of priorities. Take care of your health and reduce your stress levels with a weekly yoga class…you never know what other unexpected benefits will come your way! Hope to see you on the mat! Namaste, -Annika
For inspirations quotes, recipes and news join us on Facebook or check our blog!
Annika Beech at 4:25 PM