club phoenix news - june 2010 · for the following day and eat it. easy, easy. easy. i found that i...
TRANSCRIPT
Club Phoenix News 1
News Volume 1, Issue 5 June 2010
INS I D E TH I S I SSUE
1 Nutrition Coaching a Huge Success!
1 PT Night Is Back
1 Referral Reminder
2 Group Exercise
2 Important Messages on Physical Activity
3 Wall of Fame
4 Member Recognition
4 Local Business of the Month
5 Introducing Nadia Reider
Nutrition Coaching a Huge Success! One Member Tells Her Story
“WOW! I have never found anything as easy as this
nutrition plan. It all started because I wanted to lose
weight and make some better choices about the foods I
was eating. This nutrition plan differs from anything I
have ever done before. I pick the foods that I like to
eat, a 7 day plan is created for me with a shopping list,
and 2 weeks to the day I started I have lost 10lbs
overall.
A lot of the foods I had already in my house so I didn't
have to do a lot of shopping. My energy level is up, I
don’t have that angry feeling that I wish I could lose
weight and my clothes are not snug anymore. I never
had to worry or plan my next meal as it’s laid out for
you; all you have to do is prepare the evening before
for the following day and eat it. easy, easy. easy.
I found that I could use the 7 day meal plan twice in
which I rotated the days the following week to make
sure I had the meals I wanted on the weekend and the
quicker meals during the week. You can get two weeks
out of a one week plan. I just purchased another 7 day
plan which I can use for another two weeks. I now have
1 month of someone else planning and thinking for me.
PT Night Is Back Training Tips from Certified Professionals
Every Wednesday starting June 9th there will be a
personal trainer on duty from 4:00pm – 7:00pm in the
main weight room. The trainer will be available to give
you help with your workout, teach you a new exercise,
give you advice on nutrition, or answer any questions
that you may have. We hope you take advantage of
this opportunity to jump start your routine, and we
encourage you to bring a friend, family member, or
colleague. Exercising with a partner is both
motivational and fun. �
Referral Reminder Now Even Easier to Earn Rewards
In case you haven’t yet heard, simply refer friends,
family members, or co-workers to our club before
August 30th and if they join, you will be rewarded with
free membership time or $50 cash. It’s that easy!
Now we are making it even easier. Anyone you refer to
the club between now and July 31st will have the rest of
the summer for free. They won’t start paying monthly
dues until September 1st.
We have already had a number of members take home
$50 cash for referring their friends. If they can do it, so
can you. For full program details, please visit our
website at www.club-phoenix.com.
continued on page 2
Club Phoenix News 2
Because the meals are laid out there are no
temptations, and no last minute dinner decisions. All I
had to do was shop!
I’m learning how to eat nutritiously with food that I
already enjoy and the portion sizes I should be
consuming for my age, and activity level. I can’t wait to
see what the next two weeks will bring…hopefully
another big loss!”
Gerrie Knott
Your Nutrition Package Includes:
� 1 hour consultation � In-depth health screening � Body Composition Analysis � Diet Analysis � Caloric needs assessment for current weight
and goal weight � Total body measurements � Strategies and goal setting for maintaining
weight loss for life � 7 day personalized meal plan including a weekly
grocery list
� 1 two week follow-up consultation.
Contact Kim Today: [email protected]. �
Group Exercise Morning Stretch Makes The Grade
Thanks to everyone who came out to the Morning
Stretch class last month. Due to its extreme popularity
it has become a regular class on the schedule.
Morning Stretch runs from 9:00–10:00am on
Wednesday mornings for Gold Members.
New schedule starts June 14th!
A few minor changes will be made to the group fitness
schedule for the summer months. The new schedule
will start June 14th and will be available for pick-up at
the club or online at www.club-phoenix.com over the
next week or so.
For Rent
Studio A and Studio B are available to rent to anyone
requiring studio space. The cost is $50 per hour and is
based on availability. Contact Geoff at the club for
further information. �
Summer Tanning Promotion Tan for $1 / Day
From now until June 15th, you can ensure that you
maintain a healthy glow over the summer for a great
price.
90 Days For $90
This is for All Beds! You do not need to have a gym
membership to take advantage of this special offer. So
tell all your friends. �
Important Messages on Physical Activity From the American College of Sports Medicine
• Health benefits of physical activity aren’t related
to weight. Consistent with the message of the
Exercise is Medicine program, physical activity is
good for the mind and body irrespective of weight.
• Kids should accumulate at least 60 minutes of
activity per day. Muscle and bone-stretching
activities are important for children in addition to
cardiovascular exercise.
• More is better. Any activity is good activity. But
the more you exercise, the more benefits you’ll reap,
decreasing your chances for chronic conditions such
as heart disease and high blood pressure.
• Energy balance is important. Consuming more
calories than are expended through activity equals
weight gain. All activity, however, counts as
expenditure, from purposeful exercise to simply
taking the stairs (rather than escalator) and walking.
Ten-minute bouts of activity can count toward the
daily total.
• Older adults need exercise. No age is too old to
begin a physical activity program. Older adults with
continued from page 1
continued on page 3
Club Phoenix News 3
WAL L O F FAME
This month we recognize those long-time members who
are celebrating their gym anniversaries in the months of
May and June. Thank you all for making Club Phoenix
part of your lives over the past many years.
14 YEARS
Mark Cline, Nigel Joslin
13 YEARS
Ruth Hall, Norman Lee, Sherry Louie, Andrew Rafose
12 YEARS
John Dicicco
11 YEARS
Tara Casey, Damien Cownden, Cara Ewart, Sam
Kowalko, Neil MacFayden, Ross McKay, Bruce Peglar,
Surita Sharma, Matt Sipos
10 YEARS
Bryan Higgins, Jeff Richmond
9 YEARS
Paul Dharampaul, Shauna McCarthy, Heather Sinnott
7 YEARS
Darren Colburne, Michael Drislane, Patricia Farmer,
Ron Fichaud, Raffaele Gaudio, Piers Henwood, Deneen
Larson, Ash Peters, Liza Shibata, Marian Usatch
6 YEARS
Lisa Atterby, Wayne Banh, Kyle Beaumont, Bill Billson,
Reni Ivanova, Stewart Johnston, Amy Little, Collin
Macdonald, Shiona Marshall, Mike McDonnel, David
Miller, Maggie Mullen, Joe Murphy, Jen Mutter, Mike
Newberry, Adam Rothwell, Pam Smith, Jessica Wright
5 YEARS
Steven Barley, Randy Burgin, Deane Johnston, Kevin
King, Ray Larson, Geoff Link, Vance Meronink, Karen
Navarrete-Nelson, Paula Peterson, Terri Primus, Glen
Runzer, Kirsten Steinman, Chris Young
4 YEARS
Carl Bamforth, Mary Blackley, Jennifer Bryne, Jenni-
Faith Castillo, Kim Crosby, Patrick Ferguson, Scott
Hamilton, Laura Hughes, Ken Kempster, Val Kerr,
Samantha King, Cameron McLeod, Gary Ostrander,
Jayneen Pannell, Karyn Rainer, Chris Saunders,
Spencer Sorgat �
continued from page 2
chronic disease should work with a health care
provider to determine limitations and the right kinds
of exercise for their bodies.
• In general, a doctor’s clearance is not needed to
begin a moderate-intensity physical activity
program. However, those with risk factors for
chronic diseases such as diabetes should seek
medical advice before beginning physical activity.
• Pregnant women need exercise. Healthy for both
mother and baby, physical activity is recommended
during pregnancy and post-partum. Seek a doctor’s
advice to ensure safety, though.
• Guidelines might need adaptation for those with
disabilities. However, physical activity holds
numerous benefits for this group, including
increased quality of life and mental health.
• Strength training is important. Both young and
older adults benefit from a regular program of
resistance training, done at least two days per week.
• Progression is key. For those getting started,
increase the duration or frequency of moderate-
intensity physical activity first, before increasing the
intensity.�
HEAL THY EAT ING T I P S
1. Don’t buy into the idea of “diet” foods. It’s better to eat
the original food that has been less processed and
only eat less.
2. Cut out alcohol or reduce your intake to one or two
glasses a week.
3. If you’re a stress eater, try sunflower or pumpkin
seeds. Lots of chewing, not many calories. Just don’t
spit the seeds on the floor.
4. Eat as soon as possible after getting up in the
morning. This gets your metabolism working at a
higher rate sooner in the day.
5. Be mindful of what you are eating. Keep a food
journal or diary. Seeing it in writing always gives it
weight and helps reveal patterns or triggers.
6. Everything in moderation. If you really want French
fries and a hamburger, or ice cream, or a cookie it’s
OK to indulge a little occasionally. The key word is
occasionally. Better to indulge a little than to binge
later. �
Club Phoenix News 4
W E ’RE L I S T EN ING
COMING SOON…
Mark June 2nd down on your calendars people. For on
this day we have confirmation on the delivery of 3 new
Octane elliptical machines and 3 Sports Art upright
bicycles. Although the date is yet to be confirmed,
within a week or two from the 2nd we will also accept
delivery of your 4 new Precor steppers. Your feedback
on this new equipment once you’ve had a chance to
give it a try will be greatly appreciated. Have fun!
CHANGE ROOM UPDATE…
As you have already noticed, the changeroom
renovations have not yet begun. We have everything
lined up and ready to go but are dealing with some
delays from some of the trades we have brought on to
do the work. As pointed out in the last newsletter, the
first area to be overhauled will be counters, mirrors,
and sinks. With any luck work should start within the
first few weeks of June. We will keep you well informed
throughout the process; especially if there will be times
when you will be directly affected by the work being
done. To limit the inconvenience, most of the
renovations will take place after hours. �
How Are We Doing? Member Survey Now Online at www.club-phoenix.com
Please give us your feedback by taking a few minutes
to fill out our online survey. By completing this survey
you are helping us to improve our facility, customer
service, and classes offered. Thank you for taking the
time to give us your opinion. �
To be removed from future mailings, please reply
to this newsletter with the word “Remove” in the
subject line. Thank you.
Local Business of the Month
Get a brighter, whiter smile in minutes
Your smile is important. It’s one of the first things
people notice when they meet you, and a brighter,
whiter smile can help you feel better about yourself
and leave a lasting impression.
Beaming White, the fastest and most effective teeth
whitening system, is now available in a relaxed
environment at Club Phoenix at the most affordable
price. Whether it’s coffee, tobacco, red wine, or just
the effects of time that have stained your teeth, their
professional teeth whitening system guarantees you
a beaming white smile in minutes.
• 15-40 minute treatments
• Safe
• Inexpensive
• No sensitivity, gagging or heat
• The most advanced technology
Call them today for more information on how to get
that smile you’ve always wanted.
250-661-9996
MEMBER R ECOGN I T I ON
Congratulations to member, Paul McCarthy, who got a
personal best in the Oak Bay Half Marathon. Paul beat his
goal of 2 hours with a 400 yard sprint to the finish line. His
final time…1:59:59. Great job Paul!
Congratulations to member, Ray Spouse, who got a
personal best in the 60m dash at the World Masters Indoor
Athletics Championships 2010 held in Kamloops this past
March.
Congratulations to member, Roy McMurter, who lost 27lbs
in 9 weeks through exercise and healthy eating.
Congratulations to member, Max Michel, whose crew
placed 6th in the 4
th Boracay International Dragon Boat
Festival held April 23rd and 24
th in the Phillippines.
Congratulations to members, Julia Walton and Michael
Svetich, who tied the knot on May 30th. We wish you both
all the best.
If you know of anyone who deserves to be recognized for
their personal achievements, please email us at
[email protected] and we might just feature their
success in a future newsletter. �
Club Phoenix News 5
Introducing Nadia Reider Club Phoenix’s Newest Personal Trainer
Nadia earned her Bachelor of Science degree in Kinesiology
from York University in Toronto. After graduating she became a
NSCA-CPT (certified personal trainer) and has been training
clients for over 4 years now. She has worked with clients from a
variety of different levels, ranging from 12 to 80 years old, from
competitive athletes to patients rehabilitating from stroke.
Nadia loves to help people achieve the healthy, energetic, and
fulfilling life they deserve. Because no two people are alike,
neither are their workouts. She believes in optimizing her clients'
time by continuously tailoring their routines; as they progress
and adapt so do their workouts. This ensures that they will keep
seeing improvements!
She believes that getting people strong will dramatically change
their body composition, build self-esteem and give them the
body they’ve always wanted. “As humanity has developed
throughout history, physical strength has become less critical to
our daily existence, but no less important to our lives. Our
strength, more than any other thing we possess, still determines
the quality and quantity of our time here in these bodies.” �
Time is Running Out… July 1
st is coming fast. There isn’t much time
left before the HST kicks in and your
membership dues will increase by a
government-mandated 7%. But it is not too
late to do something about it. If you like what
you see below, talk to Geoff or Diana at the
gym and we can see about saving you some
money.
WE PAY THE HST
& YOU GET THE
SUMMER FOR FREE
On 1 Year Fitness and
Tanning Memberships*
*Offer valid on 1 year fitness and tanning memberships paid in full
before June 30, 2010.
Nadia’s passion for fitness
began at an early age; she has
been a competitive volleyball
player most of her life, and
currently trains and competes
for beach volleyball and
weightlifting. Early in her
volleyball career she realized
how crucial strength training
was for athletes and started
educating herself in the area.
EXCLUS I V E O F FER F OR
C LUB MEMBERS !
We are teamed up with New Balance Victoria to
provide an exclusive discount for all Club Phoenix
members. Click on the link below for an e-version
of the coupon.
http://www.newbalancevictoria.com/club-phoenix-coupon/. �
Training Pays Off!
Kathie Thompson, Nadia’s client, began personal training on January 14th. Three and a half months later she
has made a major transformation. Here are the details of her May 4th assessment:
• Lost 7% body fat (40.3 to 33.3) • Lost 7lbs on the scale • Lost 16lbs overall fat • Lost 9.5 inches total, 3 inches off her waist alone! • Gained 9.2lbs lean muscle • Muscle mass has increased 4.5% (46.2% to 50.7%)
For every pound of lean muscle you gain your body will burn an extra 50 - 90 more calories at rest. Kathie's body
now burns 450 - 830 extra calories each day. If she averages at 500 extra calories each day burned she will lose
1lb each week. Keep up the great work Kathie!