November 2011 - Club Phoenix Fitness

Volume 2,
Issue 13
Inside This Issue:
Movember
Beat the Winter
Doodle a Stach
Blues Tanning
Promo
r
fo
Drop-In
$5 at 5
You
and Your
Immune System
Page -1-
FOOD FOR
FITNESS
*Support Families in Need*
Instructor
Kathi Taylor
Tells Her Story
Recipe of the Month
Meatball Sub
with Roasted Veggies
& Tomato Sauce
Remembrance Day
Friday, Nov 11th
Gym Hours: 9 am to 7 pm
9:30 – 10:30 am
Boot Camp
With Krista
10:00 – 11:10am
Cycle & Abs
A great combination for the
Indoor Cycle enthusiast!
With Lisa
All other Regular Classes Cancelled
Saturday Nov 12th
Regular Hours and Classes
Sunday Nov 13th
Regular Hours and Classes
DO WE HAVE A
DEAL FOR YOU!
Punch Card Reload
Current punch card holders
will receive 30%
when they purchase
20 visit punchcard!!
Offer Ends Nov 30/11
Beat the Winter Blues
1 Month
Unlimited Tanning
All Beds
$24.99
Promotion
ends Novemeber. Limit 1 per person. Cannot be used in conjunction with gift cards or any other offer.
Promotion ends November 30, 2011. Limit 1 per person. Cannot be used in conjunction with gift cards or any other offer. See the front desk for more details.
See the front desk for more details.
FOOD FOR FITNESS
Get Fit &
Support Families in Need
Tell all your Friends:
DONATE
6 Non-Perishable Food Items
RECEIVE
$50 Off &
No Dues Until
January 2012
Non-members only. Based on a 1 year fitness membership. Must be 18 years or older.
Cannot be used in conjunction with any other offer. No Cash Value. Offer expires December 19, 2011.
Food For Fitness runs from
November 21-December 19.
Help us make a difference!
Page -2-
You and Your Immune System
Over the fall and winter months we tend to become
more susceptible to common colds and flu viruses. This
time of year it is extremely important to ensure that we
are doing everything possible to maintain a healthy immune system, the automatic function in our body that
primarily prevents us from foreign organisms and bad
bacteria that may make us sick.
Vitamin C helps us break down stress hormones and is
also one of the best immune boosting nutrients on the
planet. Did you know that one cup of sliced strawberries has twice the amount of vitamin C than an orange?
Red bell peppers, tomatoes, citrus fruits, broccoli and
sweet potato are also very high in vitamin C, and
should be included in your diet.Other foods that help
strengthen your immune function are rich in
minerals and are high in carotenes. Cabbage, squash,
carrots, yams, berries and garlic are some great
examples.
Please contact Fitness
Consultant/Training Manager Hayley,
for more information on staying healthy
during this cold and flu season
Following proper hygiene habits, especially when visiting public places like the gym, is very important for the health of yourself and the people around you. Washing your hands regularly, covering your mouth and turning away from others when coughing and sneezing, wiping down mats
and machines after use, are all appreciated and will help you in the long run.
Lastly, don’t forget that our immune system is affected by our emotions and is also impacted by
stress. The best plan of attack to ensure a strong natural line of defence is to enjoy a healthy and
balanced diet, get 6-8 hours of sleep each night, exercise regularly, and maintain an overall sense
of well-being.
Proudly Presents
TOSCA RENO
LIVE
Saturday November 12th
The Royal Theatre
- Eat Clean Seminar by Tosca Reno
- Helani Davison (RAC) on Food Addiction & Body Image
- First Annual Fitness & Figure Competition
- Live Music - featuring Cold Cut Combo
- Axé Capoeira & Live Brazilian Dance
- Health & Supplement Exhibit
- Door Prizes
Tickets Available at The McPherson Box Office
250.386.6121 or 1.888.717.6121
www.rmts.bc.ca
Find Club Phoenix on FACEBOOK and
follow @ClubPhoenixVic on TWITTER for
class updates,promotions, daily club news,
weekly recipes, fit tips and fun fitness facts, and
more.....
www.facebook.com/clubphoenixvictoria
http://twitter.com/ClubPhoenixVic
Page -3-
Movember
During November each year, Movember is responsible
for the sprouting of moustaches on thousands of men’s
faces, in Canada and around the world. With their “Mo’s”,
these men raise funds and awareness for men’s health,
specifically prostate cancer.
This year Club Phoenix is welcoming, Men and Women, to
Doodle a Stach
Step1: Bring $5 cash and a snap shot of your lovely face
to Club Phoenix.
Step2: Hang up your picture on the back bulletin board.
Step3: Doodle a fuzzy, fat, stringy, curly, crooked,
“Mo”on the member beside you.
Step4: Take time for a good chuckle as you admire your
creative work of art and ponder, “who will ‘Mo’ me?
Step5: Pat yourself on the back for contributing to this
worthy cause!
The funds raised will be donated to Postate Cancer Canada and Movember
Club Phoenix Instructor Kathi Taylor
Kathi Taylor is one of Club Phoenix’s group fitness
instructors, teaching cycle and cardio pump each
and every week.
Through adulthood Kathi had struggled with her
weight and in 2009 she became acutely aware
that she had to change her lifestyle.
With the support and encouragement of her
personal trainer, as well as health and fitness
professionals, Kathi saw dramatic results in record
time! To date, Kathi has lost 125lbs and more inches
than she can count! She has gone from a size 22 to 10.
“I’m still on the path and have about 20lbs to go to get to my goal weight. My
philosophy through this is that it isn’t a diet and it doesn’t stop once I reach my goal”.
Good nutrition and fitness are a significant part of her new lifestyle. She was inspired to
become a BCRPA certified strength training instructor, group fitness instructor,
certified Pilates Teacher via Canadian Yoga Alliance, and personal trainer, to show that
fitness should be fun and enjoyable for all.
Page -4-
Recipe of the Month
Meatball Sub with Roasted Veggies & Tomato Sauce
Serves: 4
Total Time: 60 minutes
Ingredients:
•1lb 95% lean ground beef
•1/4 cup rolled oats
•1large egg white
•1tbsp tomatoe paste
•1tsp dried thyme
•1tsp dried oregano, divided
•1/2tsp ground black pepper
•2-cloves garlic, chopped, divided
•Olive oil cooking spray
•1/2-medium zucchini, cut into
1/2-inch-wide-strips(4oz)
•1/2 medium red bell pepper, cut into
1/2-inch-wide-strips(4oz)
•1/2 medium yellow onion, cut into 1/4-inch-wide-strips(3oz)
•1tsp extra-virgin olive oil
•1cup fresh tomatoes, seeded, chopped, and squeezed to release juices
•1tsp dried basil
•14oz whole-wheat baguette (18-inch longest baguette you can find)
Instructions:
1. Preheat oven to 400F. In a large bowl, combine beef, oats, egg white, tomatoe paste,
thyme, 1/2tsp oregano, pepper, and 1 clove garlic. Line a sheet pan with non stick foil and
spray lightly with cooking spray. Form beef mixture into 1inch balls, making about 50. Place balls
on pan, not allowing them to touch. On another sheet pan, toss zucchini, bell pepper and onion
with oil. Put both pans in oven and set timer for 5-minutes.
2. In a small bowl, stir together tomatoes, basil, remaining 1/2tsp oregano and remaining
1 clove garlic. When timer goes off, remove meatballs from oven and pour tomatoe mixture over
them. Use a metal spatula to turn meatballs to coat with tomatoe mixture. Place back into oven
for another 10minutes. When timer goes off, remove meatballs and set aside. Stir vegetables,
return to oven and roast for another 10 minutes.
3. Slice baguette into 4 sections, then slice each section in half horizontally so it opens like
a book. Spread open each section and tear out a bit of bread from the middle to make room
for the meatballs. Toast bread for 1minute or until crisp.
4. To assemble sandwiches, open up each peice of toasted bread, pile on a quarter of
meatball mixture and top with a quarter of roasted vegetables. Close sandwich and serve with a
fork for any stray meatballs.
Nutrients
Calories:
Carbs:
Sodium:
per sandwich:
452
Total Fat: 10g
59g
Fiber: 8g
552mg Cholesterol: 60mg
Monounsaturated Fat: 3g Polyunsaturated Fat: 1g
Sugars: 5g
Protein: 25g
Page -5-
Member Recognition
•Good luck to our Club Phoenix members and staff that are competing at Victoria’s
First Annual Figure and Fitness Show this month.
•Super job to those members who ran in the Goodlife Fitness Victoria Marathon & HalfMarathon on October 7, 2011
•We send our love to our yoga instructor, Sinead and partner, who welcomed baby Chloe
Malou into the world! Congratulations!
•A big hug to Maggie Mullen for taking the time to make us smile each and everyday!
T H E U LTI M AT E FITNES S
FA CE O FF
Congratulations goes out to Club Phoenix trainer, Paul
McKinny, who was the ultimate winner of the
Troy VS. Paul Fitness Face Off.
Paul’s dedication to training, eating well, and maintaining a
healthy lifestyle has earned him a float plane tour of
Vancouver Island and, of course, bragging rights!
Sorry Troy, better luck next time.
How Are We Doing?
Member Survey Online at
www.club-phoenix.com/links/membersurvey.htm
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 newsletterwith the word “Remove” in the subject line. Thank you.
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Page -6-
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Yeah to ROCKING up a SWEAT!
15 YEARS
Denise Ely
John Sipos
14 YEARS
Lorne Chan
13 YEARS
Homemade Pumpkin Face Mask
Pumpkin is loaded with natural exfoliating acids and
antioxidants and helps to brighten, calm breakouts,
and soften the appearance of fine lines and sun
damage. Try this easy-to-make recipe at home.
Ingredients:
•1/2 cup fresh pumpkin pulp
•2 eggs
•2 teaspoons of almond milk (for dry or combo skin)
•1 teaspoon honey (for dry skin)
•2 teaspoon apple cider or cranberry juice (oily skin)
Preparation
Puree the fresh pumpkin pulp into a thick paste. Add
the egg (this acts as a binder). If your skin is dry, stir in
a splash of omega-rich almond milk and the honey.
For oilier complexions, instead stir in apple cider
vinegar or cranberry juice.
Mix well. Apply the mask, leaving it on for 15-20
minutes, depending on your skin sensitivity.
Rinse with cool water and moisturize as usual.
HAPPY
HALLOWEEN
Thank you to all of those
who dressed up!
Sherry Louie
is this years big prize pack
winner!
Page -7-
Scott Mennie Shannon MacGillivray
12 YEARS
Shawn Burton
Dean Sipos
Jason Pincombe
Mike Wonnacott
11 YEARS
Ken Duberry
10 YEARS
Vicki Ogren
8 YEARS
James Clapp
William McKinnon
Johnny Olarte
Nathaniel Quigley
Deborah Russell
Michael Schrank
7 YEARS
Sheena Badr
Matthew Logan
Trevor Murphy
Aaron Sitwell
6 YEARS
Navi Bains
Erik Larsen
Carmen Ross
Jason Zailo
Kevin Carter
Jasmine Parsons
Kristen Scott
Ryan Zailo
4 YEARS
Laura Duggan
George Farkas
Sterling Grice
Marc Karklins
Cory Fletcher
Karla Jervis
Jon Wiens
3 YEARS
Andreas Bharata
Thomas Clark
Beverly Livesey
Crystal Parks
Tina Singh
Conrad Sullivan
Leah Wilcock
Thank you all for making
Club Phoenix part of your lives