March 2008

Spirit Fitness March 2008 Newsletter in this issue :: The Next 100 Days :: X-Fitness Group Classes :: ARF Fundraiser :: Yoga at SpiritFitness :: The Quick Fix :: Posing Clinic :: Periodization Training Welcome to Spring! Time to get those cob webs cleaned up, shake off the dust and get things moving. Oil up the chain on that bike, find those runners that are buried in your hall closet. Summer is close! Cheers, Rod & Bren

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.

Save on Session Packages Make the commitment to your health, purchase 20 sessions and you will save $10 per session or $200! Our Price: $65 per session

Thank you for your continued support. We truly love what we do and enjoy the fantastic results our clients experience. Sincerely, Rod & Brenda Coulter Spirit Fitness

Mid Feb 2008

This stuff is simple but sometimes can be hard to do, allow it to be easy, make those steps today! Sometimes that task of getting out of bed and thinking about all you have to do in your day can be crazy, take the time to set your self up for the week, prep the food you need, be sure to get your cardio in, even if it means running the stairs in your office building. These simple steps will help carry you to success! Check out the great desert/treat recipe we have this round, mmmm taste just like a fudge ice cream treat. New Group class X-Fitness Class size of 5 New boot camp style group classes, size is capped at max 5 people. First Class Begins March 3rd. Register now as size is capped 5 people per class Classes are Mon/Wed/Fri at 10am and Tues/Thurs at 7pm and run for 1 hour Cost: from $35 per session plus GST. Enjoy the individual attention you will receive! Register Now Ladies Self Defense Class Learn Practical self defense that works This Saturday February 23rd join us in a seminar that will teach you realistic, practical self defense. This system is simple to learn and very effective. Benefits include: Self Defense Confidence Enhanced Awareness Propreoception Development Class time: Saturday February 23rd 1pm-4pm Cost: $75 plus GST this price includes a training tool Register now Personal Training Professional training catered to your individual needs 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. At Spirit Fitness we love to teach our students and clients that they can in fact make these changes in their lives and become self-empowered, learning that it is a process that is simple to do and time proven. Special pricing save on Personal Training Packages of 20. Reg Price $75/individual session Sale Price $65/session based on a 20 Session package. Get started now 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 10. Classic Yoga times: Mondays at 6:30-7:45 and new times begin soon! New yoga times Beginning March 3rd at Noon, register now, class max is 10 and cost is $20 per class with a 1 month commitment. Register now Gift Certificates Available Give the Gift of health, Gift Certificates available in all denominations and can be use for individual or group training. Contact us Now Hiring Spirit Fitness is now hiring experienced trainers. Contact us by email or phone (403.455.3486) to book an appointment. We are seeking professionals in the health and wellness fields. Both in Personal Training and Massage therapy. If you yourself or you know of anyone that would be a perfect fit, let us know! Quick Links... Our Website Products Past Newsletters Keep in touch with Spirit Fitness on facebook Keep in touch with Spirit Fitness on Keep up to date with current and new classes. Join in the discussion forums. See new pictures and training videos. Click here to Join or search for Spirit Fitness on facebook and join our group. Ice Cream the healthier way! we recommend using all natural Whey or one of the two new Naturally Sweetened Protein powders that use Stevia instead of the 'bad' sweeteners. 1 cup raw egg whites 3 scoops of Whey Blend and freeze in ice cube tray. We keep them in ice cube trays to knew how much protein we are getting. we get 16 cubes so 4 cubes is about 25-27 grams protein add maple syrup and fruit! Enjoy!

Feb 2008

Yes you can, keep on going, long after you tell yourself you can't, so tell yourself you can and watch the changes happen before your eyes. Believe. Personal Training Professional training catered to your individual needs 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. At Spirit Fitness we love to teach our students and clients that they can in fact make these changes in their lives and become self-empowered, learning that it is a process that is simple to do and time proven. Special pricing save on Personal Training Packages of 20. Reg Price $75/individual session Sale Price $65/session based on a 20 Session package. Get started now Ladies Self Defense Class Learn Practical self defense that works Saturday February 23rd join us in a seminar that will teach you realistic, practical self defense. This system is simple to learn and very effective. Benefits include: Self Defense Confidence Enhanced Awareness Propreoception Development Class time: Saturday February 23rd 1pm-4pm Cost: $75 plus GST this price includes a training tool Register now Posing clinic with Mike Porter and Brenda Coulter. Remember the judges can only judge what they can see! Join Mike Porter and Brenda Coulter this Saturday as they present on proper Posing techniques. Clinic runs 10am to 12pm This Saturday February 9th Space is limited to 10 and there are only a couple of spots left so book today! Clinic cost: $60 plus GST Register now 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 12. Classic Yoga times: Mondays at 6:30-7:45 Register now Belly Dance Boot Camp Come Learn the Exotic Art of Belly Dance 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. Classes are Saturdays at Noon and run for 1 hour Cost: $15 per class with a minimum 1 month commitment. Tuna Curry 1 can white tuna in water 1/4 cup cottage cheese 1 celery stalk Curry (to taste) Pepper 1/4 apple Diced Mix all ingredients together and eat as a salad or put in a whole wheat wrap for a complete meal. Recipe courtesy of Annette Milbers-Fleck Gift Certificates Available Give the Gift of health, Gift Certificates available in all denominations and can be use for individual or group training. Contact us Flat Alternating Dumbell Press Start with 40% of your 1 rep max, repeat reps for 10 each arm. Rest and repeat for 3 sets increase your weight each set, look for 10 reps each arm each set, use a trained spotting partner to get maximum results.

Alkaline Water Understanding the importance of 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. Extended acid imbalances of any kind can overwhelm your body, and lead to health complications. Just as the body regulates its temperature in a rigid manner, so will it manage to preserve a very narrow pH range - especially in the blood. As a matter of fact, the body will go to such great lengths to maintain a blood pH of 7.365 that it will even create stress on other tissues, body systems, and organs to do so. Chronic acidity will interrupt all cellular activities and functions - it interferes with life itself. When the pH of the body gets out of balance (too acidic), we may experience low energy, fatigue, excess weight, poor digestion, aches and pains, and even more serious disorders. More here...