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Volume 2, Issue 14Inside This Issue:

MERRY CHRISTMAS & HAPPY NEW YEARfrom all of us at

Holiday Hours

Friday, December 23rd 6am-10pmSaturday, December 24th 8am-4pmSunday, December 25th CLOSEDMonday, December 26th CLOSEDSaturday, December 31st 8am-4pmSunday, January 1st CLOSEDMonday, January 2nd 6am-10pm

Please see Holiday Schedule for Group X Class types and times

FOOD FOR FITNESS

*Support Families in Need*

12 Days of Christmas25-50% off Fitness,

Tanning, & Personal Training

12 Tips

to Survive this

Christmas

Recipe of the Month

Clean Eating Festive Drinks

CHRISTMAS TANNING GIFT

PACKS Wrapped Up & Ready To GO!

AM R.I.P IS

BACK!!!

Give the gift of fitness

this Christmas with

Club Phoenix gift cards.

Get Fit & Support Families in Need

FOOD FOR FITNESS

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.

Tell all your Friends:

DONATE6 Non-Perishable Food Items

RECEIVE$50 Off &

No Dues UntilJanuary 2012

DO WE HAVE A DEAL FOR YOU!

Food For Fitness runs fromNovember 21-December 19. Help us make a difference!

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YummyEarth Organic LollipopsFor the big and little kids on your list, this is the perfect treat to fill a stocking without having to give them over-processed candy. No artificial colors or flavors, chemical ingredients, or high fructose corn syrup are used to make these quarter-sized lollipops. Instead, organic evaporated cane juice and organic tapioca or rice syrup are used to sweeten, and the juicy flavors and colors come from real carrots, currants, pumpkin, watermelon, apples, and more.

Member Recognition

Apple iTunes GiftcardRunning to the same music each and everyday can get old fast. Getting an i-Tunes gift card allows your loved ones to download the newest tunes to keep those feet moving and grooving!

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 newsletter with the word “Remove” in the subject line.

Thank you.

GREAT FITNESS STOCKING STUFFERS

Nike Plus IPod Sports KidThis sport kid connects the Nike Plus shoe to an Apple iPod nano, iPhone, and iPod touch to track speed, distance, pace, and calories burned. It’s a great motivational tool to track one’s progress!

L.L.Bean SpokeLit L.E.D.Turns your bike wheels into glowing discs that will be easily seen from a distance. Simply snap the LED onto a spoke and press once for a steady glow or twice for flashing.

Coconut Water, Nut Butter, Almond Milk. Christmas is a perfect time to experiment with some new nutrients that you might not purchase yourself! Instead of snickers bars, stuff the stocking with some nutritious and delicious alternatives!

Congrats goes out to front desk attendant Caitlin, who graduated this month as a Registered Massage Therapist. We wish you all the best!

Karen Beuker is a proudGrandmother this month!

On Sunday, Dec 4., Danielle and Scott Mennie welcomed beautiful 7lbs 3oz. Anna Rose into the world.

Rudolph has

to travel

4,796,250 MPH in

order for Santa to visit

the 842,000,000 houses

on Christmas night.

The

abbreviation

XMAS isn’t

irreligious. The letter X

is a Greek abbreviation

for Christ.

Jingle

Bells was the

first song sung

in space!

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EggnogIngredients:3 egg whites1/3 cup honey1 tsp. vanilla1/2 tsp. nutmeg1/2 tsp. cinnamon + extra to sprinkle on top2 cups soy milk (options:skim milkunsweetened rice or hazelnut milk)

Directions:1. Place all ingredients in a blender and blend for about 2-3 minutes. 2. Pour the eggnog into a pot and warm over medium-low heat for 15 minutes to cook the egg. You want this to get hot, but you do NOT want to boil it. Towards the end, it will want to simmer. Whisk constantly to avoid it. 3. Remove from heat and set the pot in the fridge when it’s cooled enough to do so. Chill overnight. When it is cold it becomes very thick. Blend with a whisk. If you find it is far too thick, simply add a bit more milk until you reach the consistency you enjoyPour into cups and sprinkle with cinnamon.

Nutritional Content 4 servings=1/4 the recipeCalories 145 Total Fat 2gm Trans Fats 0gmCholesterol 0mg Sodium 57 mg Carbs 26gmDietary Fiber 2gm Sugars 24gm Protein 7gmEstimated Glycemic Load 15

Pumpkin Spice LatteIngredients:4 tbsp. ground coffee1 tbsp. pumpkin spice (no sugar added)21/2 cups water2 cups unsweetened vanilla almond milk OR2 cups regular milk + 1/2 tsp. vanilla extract2 tbsp. pure maple syrup

Directions:Combine the coffee and the pumpkin spice and brewas usual with the specific amount of water. Pour the maple syrup in the bottom of your cup andpour half of the hot coffee over thatAdd 1cup of milk and stir.

Nutritional Content 1serving=1/2 the recipeCalories 100 Total Fat 3gm Trans Fats 0gmCholesterol 0mg Sodium 189 mg Carbs 17gmSugars 12gm Protein 2gm Estimated Glycemic Load 9

Recipe of the MonthClean Eating Christmas Drinks

Mulled Apple CiderIngredients:2 cups apple juice2 cinnamon sticks6 black pepper corns6 whole clovesZest of 1/2 an orangeZest of 1 lemon

Directions:If using fresh apples, wash, cut and juice them. Combine all ingredients in a pot and bring to a boilReduce heat and simmer for 5-20 minutes, depending on how strong you like your ciderPour juice through a fine-meshed sieve into a mug. Allow to cool slightly.

*Nutritional Content will vary depending on which juice you choose.

Sweet Potato Hot CocoaIngredients:4 cups unsweetened almond milk 2 tbsp. unsweetened cocoa powder1/2 tsp. ground cinnamon2tsp. vanilla extract1/2 cup mashed sweet potatoes (no skins)1/4 tsp. ground nutmeg1/4 tsp. ground cloves4 tbsp. pure maple syrup

Directions:1. Microwave two small peeled sweet potatoes for about 10 minutes, being sure to puncture holes in them with a fork. Scrape out the insides into a large mixing bowl. Using a hand blender, blend the potatoes until smooth. If they are very thick, add a bit of water to get a nice, smooth consistency. 2. Add all other ingredients and blend until smooth. Warm in a pot or in the microwave.

Nutritional Content 1serving=1/2 cupCalories 71 Total Fat 1gm Trans Fats 0gmCholesterol 0mg Sodium 85 mg Carbs 15gmDietary Fiber 1gm Sugars 11gm Protein 1gmEstimated Glycemic Load 8

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Look What’s Coming in January!

Join us for any one of these fit-tastic programs and start the New

Year off right!

As space is limited it will be first-come, first-served.

Don’t delay, contact Club Phoenix today!

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12 Tips to Survive this Christmas

1-Eat Before You Go-you will be less tempted to overindulge if you have al-

ready eaten.

2-Choose Treats Wisely-Pick something to indulge on that can only be found dur-

ing the holidays. That way the treats won’t linger around in

the new year!

3-Don’t Skip Meals-While it might be tempting to skip

meals thinking that will make up for the holiday snacking later, it is

actually counterproductive and most likely will result in over eating.4-Control Your

Drinking-Alcohol is an easy way to consume empty calories. Avoid sugary mixes and

fruity drinks. Eggnog has at least 350 calories per serving where as one beer or glass of wine is usually less than 100

calories.

5-Exercise Whenever You Can-

Even doing small things throughout a hectic day can still be beneficial. Try park-ing in the spot farthest from

the store, always use the stairs, and crank the Christmas tunes for a high energy dance party

between basting the turkey and washing the dishes.

6-Make It a Family Affair-Plan activities to do with the whole

family that are fun and physical! Try walking the neighbourhood to view the holiday lights, or going skating at

the local rink.

7-Don’t Forget Strength Training-

Maintain your muscle mass by paring down on your

routine basics.

8-Don’t Set Unrealistic Goals- Aim to exercise 30

minutes a day, instead of an hour. It’s alright to

divide your routine into 10 minute intervals during the

day. Establish a small routine and watch it grow!

9-Don’t Attempt to Stick To An Unrealistic Diet During

the Holidays-If you enjoy your favourite foods in small portions you will feel more satisfied. Try-

ing to stay away from certain foods all together may cause

you to eat more than you intended.

10-Drink Plenty of Water-Water helps counter the dehydrating affects of travel or alcoholic bever-ages. Often thirst is mistaken for

hunger so drink up!

11-Spread Out Your Meals-Don’t eat everything at once and be left feeling like a plump plum on the couch. Try eating dinner early and

serving dessert after going for a walk.

12-Give a Gift-Doing a kind gesture for

someone else will brighten your day and someone elses.

This positive feeling will leave you with an upbeat at-titude and high energy levels even in the midst of holidays

craziness.

Please contact Fitness Consultant/Train-

ing Manager Hayley, for more information on how to maintain

fitness & nutrition bal-ance over the

holidays.

hayley@club-phoenix.com

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WALL OF FAME

This month we recognize those long-time

members who are celebrating their gym

anniversaries in the month of December.

Thank you all for making Club Phoenix part of your lives

13 YEARS

David Mantel

1 1 YEARS

Max Michel

10 YEARS

Neil Tregear

8 YEARS

Graham Clark

7 YEARSRobert Founier Jessica Mendoza

6 YEARS

Sarah Armstrong Jamie Drolet Joel Fairbairn Tim PutlandAdam Thompson Ray WelbourneTanis Welbourne

15 YEARSKimberly Nicholson

5 YEARS

Roy Baldwin Moi ChauChris Gill Mike HanusSilvana Hanus Chris HoworthRicky Larose Paul LeslieKarin Seeley Ben ShumNatasha Steeves Tom Sypen

4 YEARSMike Downey Michelle JeanpierreCorrie White

3 YEARSRobin Adams Erin GibsonKevin Jensen Rajiv KhanejaNicholas Manley Graham MosleyIrene Slawson Chris White

Ice Skating or Ice Hockey can be a fun date or day

out with the family. Burns about

500 calories/hour.

Try walking through the mall at a brisk pace be-tween stores while doing your holiday shopping.

Burns about 250 calories/hour

While snowboarding you use your calves, ham-

strings, quad, ankles, feet and ab muscles.Burns about 480

calories/hour.

Vacuuming, sweeping, and scrubbing after holiday

parties is a workout on its own.

Burns about 225 calories/hour.

BURN CHRISTMAS CALORIES with theseactive ideas....

http://twitter.com/ClubPhoenixVic

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

 

   

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