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: kim@club-phoenix.com. �

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

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whitening system, is now available in a relaxed

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price. Whether it’s coffee, tobacco, red wine, or just

the effects of time that have stained your teeth, their

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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

admin@club-phoenix.com 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!