The Next 100 Days
Take the steps, allow the growth
 Commit yourself to the next 100 days of your new life. Make little baby steps each day and watch as they transform your life.
Spend time each day visualizing the life you dream of having, as you make changes week to week and take small action steps your dreams will manifest into your reality.
Listen to that inner voice, use the guidance that is there for all of us.
Watch for the Next 100 Days Video series to support and guide you to your goals. | | X-Fitness Mini-Group Classes/Boot Camps
Great alternative to fit every budget
 It's giddy up and go time with these dynamic X-Treme mini-group classes. You will receive excellent individual attention with each class size maxing at 5. This class has a fusion of Martial Arts, plyometrics, Yoga, functional Strength and mental training and fat loss.
Price various with class size, see below.
2 people per session $50/session/person.
3 people per session $40/session/person.
4-5 people per session $30/session/person.
| Training Gone to the dogs
 Join us at Spirit Fitness May 24th for the 1st annual Training Gone to the Dogs fundraiser for ARF the Animal Rescue Foundation.
We will have Celebrity Trainers, Television and radio personalities, Olympians, the Cardel BBQ Bus, Silent Auction and More!
Train for a great cause, 100% of all money raised will go to ARF.
Minimum Donation will be your regular training fee with no maximum amount of course ;)
There will also be a silent auction and you can leave a donation if you are unable to make the event.
We are still looking for donations for the Silent Auctions, also if you would like to be one of our Celebrity trainers that day, let us know!
Contact us to book in for this event
| Yoga
 Classic Yoga classes, physical yoga practice, and relaxation. What to Wear - Spirit Fitness does not have a formal dress code other than no jeans or outdoor footwear. We do recommend the following for yoga: Fitted T-shirt or tank top with comfortable pants and bare feet. Note: Class Sizes are limited to about 10.
Classic Yoga times:
Monday/Wednesday/Friday at Noon
Tuesday at 6:30-7:45
Sundays from 10-11:30 Register now
| | The Quick Fix
Shake your head and move your body
It would seem that there has been a lot of talk about the magic pill. Take this magic pill and all your worries will leave you behind. Take this magic pill and you will loose 15lbs a week etc... Well the truth is for long term health and wellness, the magic pill is to move your body. Keep moving your body throughout your life and you will find yourself in a place of health, this along with sensible eating and a balance of inner peace through Yoga and Meditation.
Folks sorry to tell you but there is no magic pill, if you take "those" diet pills, those quick fixes, they will come back and bite you in the @#$. You will experience the Yo Yo effect and gain all the weight back plus more. I am sure you know of someone who has experienced this, possibly even yourself.
Get on track, do your research. There is a ton of information right at your fingertips. Consult professionals in the field of wellness.
Remember your Dad saying: "if it sounds too good to be true..." Well I don't know if yours ever said that, but mine sure did. Trust your instincts, and if you are in a place of despair and are feeling lost, reach out and realize you have help and support closer then you may think.
It may be scary to walk in the doors of a fitness facility, but much better those doors then the doors of a hospital.
By: Rod Coulter
| | Posing clinic with Mike Porter and Brenda Coulter.
Remember the judges can only judge what they can see!
 Join Mike Porter and Brenda Coulter Saturday March 29th as they present proper Posing techniques.
Clinic runs 12pm to 2pm Saturday March 29th
Space is limited to 10 so book today!
Clinic cost: $60 plus GST
Register Now
| Periodization Training
5 reps 5 sets
 To keep our body changing we must change up our training regime.
Try this 5 reps 5 sets routine for 1 month and watch your strength and size explode.
Training days 3
Exercises:
Day 1: Set1 Set 2 Set 3 Set 4 Set 5
Flat Bench 5 reps each set with your weight increasing each set, you should max out your weight by set 4 and 5 and be only able to complete your 4th and 5th rep.
Squat: Same as bench for reps/sets
Cleans: Same 5reps 5 sets
Auxiliary Exercises:
Knee ups (use chin up bar)3 sets 12 reps each
Alt Dumbbell Curl 3 sets 12 reps
You are resting for 90 seconds between sets on the 5 set exercises and 1minute for the Auxiliary. Rest 2minutes between Each new exercise.
For Day 2 and 3 click here
|
| Chicken Salad
Tasty, quick and Healthy!
 This is one of our staples. We vary the ingredients slightly. Play with it, enjoy and have fun!
In a pan, fry up ground chicken using 1 tb sp of grapeseed oil, chili peppers, garlic, sea salt and pepper, season to taste.
In a large bowl, mix together (depending on how many people are eating of course) 2 large hand fulls of mixed spring greens, 1 yellow or orange pepper, 1/2 an avocado, 6 or 8 medium pitted dates chopped, 1/4 cup of roasted pine nuts (pan cook with sea salt), cherry tomatoes, 1/2 large cucumber, Feta cheese ( I like lots! ) croutons, toss all together and serve with your own homemade oil and vinegar dressing.
Dressing:
Mix to taste:
Extra Virgin olive oil, balsamic vinegar, Dijon mustard, garlic, shallots, salt and pepper,oregano, maple syrup.
| |
New boot camp style group classes, size is capped at max 5 people.
We offer Professional, experienced training in a fun and safe environment. Let us guide you through the world of health and wellness as you discover that yes, you can do this and yes it really is easy.
Classic Yoga classes, physical yoga practice, and relaxation. 
We offer Professional, experienced training in a fun and safe environment. Let us guide you through the world of health and wellness as you discover that yes, you can do this and yes it really is easy.
Join Mike Porter and Brenda Coulter this Saturday as they present on proper Posing techniques.
Classic Yoga classes, physical yoga practice, and relaxation. 
Come join our playground for women of all ages, lifestyles and backgrounds who want to challenge themselves to learn the art of Middle-Eastern Dance, in a warm atmosphere connecting with a community of like-minded women.
1 can white tuna in water
Proper Health starts with the correct acid-alkaline balance in your body. The pH level (acid - alkaline measurement) of our internal fluids affects every cell in our bodies. 
Come and experience the fundamental concepts of NSI. This seminar we will focus on Staff Anyo's 1,2 and the ever fun 2 man set of Sibat anyo 3.
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye...and YES science now shows that carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function.
We offer Professional, experienced training in a fun and safe environment. Let us guide you through the world of health and wellness as you discover that yes, you can do this and yes it really is easy.
It's your classic no nonsense kick your butt and get movin' class Taught by Brenda Coulter and Annette Milbers.
Classic Yoga classes and a blend of yoga and resistance training, choreography, physical yoga practice, and relaxation. What to Wear - Spirit Fitness does not have a formal dress code other than no jeans or outdoor footwear. We do recommend the following for yoga: Fitted T-shirt or tank top with comfortable pants and bare feet. Note: Class Sizes are limited to about 12.
Come join our playground for women of all ages, lifestyles and backgrounds who want to challenge themselves to learn the art of Middle-Eastern Dance, in a warm atmosphere connecting with a community of like-minded women.
Proper Health starts with the correct acid-alkaline balance in your body. The pH level (acid - alkaline measurement) of our internal fluids affects every cell in our bodies. Extended acid imbalances of any kind can overwhelm your body, and lead to health complications. 
