October 2011 - Club Phoenix Fitness

Volume 2
Issue 12
Introducing Club Phoenix Personal Trainer: Chris Woeller ........................ 2
FREE Grocery Store Tour
.................... 2
THRIFTY THURSDAYS ARE BACK! ......................................... 3
The New Platinum Package .................................. 3
Paul v s . Tro y
T H E U LT I M AT E F I T N E S S FA C E O F F . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Recipe of the Month:
Honey-Cranberry Turkey with Orange-Paprika Rice ......................................... 6
Exercise Orientation ............................................................ 7
HAPPY HALLOWEEN Prize Draw ...................................... 8
VOTE at cityhub.ca for Club Phoenix as BEST gym!.... 8
Club Phoenix Introduces
Chris Woeller
As a teenager Chris was quite athletic, but after graduating high
school he led a sedentary lifestyle which resulted in unwanted
weight gain. Following a serious back injury, Chris was faced
with the choice of lasting back pain and limited mobility or a
change in his lifestyle. Now, 13 years later, he an avid runner
and cyclist, 50 pounds lighter, and completely pain free thanks
to some professional advice and motivation for change.
After being inspired by a trainer at his local gym, Chris decided
to pursue a career as a Personal Trainer. He is now a BCRPA
Weight Training Instructor and Personal Trainer. Chris brings a
positive attitude, great energy, and lots of knowledge to each
training session. He is committed to helping clients pursue their
goals through motivation, challenging and diverse exercises,
proper form, and nutritional advice.
Chris believes that exercise shouldn’t be a chore but rather, it
should be a fun and an integrated part of our everyday lives.
Whether attempting to lose weight, gain muscle mass, or maintain an overall level of fitness, Chris is ready to create a unique
plan to suit the distinct needs of this clients.
Meet & Greet
On Wednesday, October 19, from
3:00 - 5:00pm, feel free to drop by the
gym to meet Chris and chat about your
training options.
Knowledge is Power
Gluten is a protein found in wheat, barley, and rye, as well as in many common food additives. It’s
what gives dough its elasticity and baked goods their satisfying chewiness. But for people with celiac disease - a type of autoimmune disorder - eating foods that contain gluten can lead to a cascade
of nasty reactions, including damage to the small intestine, poor nutrient absorption, diarrhea, abdominal pain, weight gain, bloating, anemia, and fatigue.
Join Ellen Bayens of The Celiac Scene™ for a walk
& talk through the gluten-free aisles of
Planet Organic
(109-3995 Quadra St @ McKenzie)
Saturday October 15th at 10am
&
Lifestyles Market
(2950 Douglas Street)
Saturday October 22nd at 10:30am
It is estimated that 1 in 100
Canadians suffer from celiac disease.
You are 10 times more likely to suffer
from an additional autoimmune disease
if you have celiac disease.
Get the gluten-free goods from diagnosis to diet
and empower yourself with information, ideas
and optimism!
Please contact Nicky at Club Phoenix to book
your FREE spot on the tour!
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DO WE HAVE A
DEAL FOR YOU!
New to Club Phoenix
PLATINUM
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Yoga
Combine all of what we have to offer
into one easy membership package!
Cardio
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
Indoor Cycle
Unlimited Tanning
Call or stop in today to learn more!
Page -3-
Paul
THE U LTI M AT E F IT NE SS FACE O F F
What has been your hardest
challenge so far?
Finding a set time to workout with my schedule has
been the hardest challenge, but I realize there is always time for something if you really want it. I don’t
really set a specific time aside in my day for exercise
but do 20-minutes here and there. I force myself to do
something small when I can, which always ends up
leading to more.
What is keeping you motivated?
It’s time to get back to where I should be and knowing people are following my progress is very motivating to keep at it. Beating Troy is just a bonus!
What exercises have you been focusing
on?
I’ve been focusing on climbing Mt. Finlayson and
other hill hikes to get ready for the hike challenge in
a record time. I am hoping to be around 25-minutes.
Currently I am 32:30 from 36-minutes so I can see an
improvement.
I have also been strength training to put on size. I do
10 x 4 training which means two exercises of opposite muscle groups for 10-12 reps and 4 sets with no
rest. It saves me time and I can get more done as well.
Are you following a balanced nutrition
program for this challenge?
What are your goals for the month of
October?
My goals are to keep working on hill climbing, leg
endurance, increase muscle size, and of course, decrease
body fat.
Can you pass on a helpful tip?
Have a plan and stick to it. Not everyday goes as planned
but just start fresh again the next day.
Everything I make is from scratch so I know what is
in my food. Trying new recipes and taking time to
cook and prepare meals ahead of time is key. I know
that if I plan out what I am going to eat for the week
that there is less chance of getting hungry and cheating. I was never that bad before but it is so easy to
get off track now and again. For this challenge I have
completely cut out any processed foods and refined
sugars.
Try Paul’s Quinoa Cereal recipe for your morning breakfast ......
Ingredients:
Directions:
•1/2cup uncooked Quinoa
•1cup water
•3tsp cinnamon
•1cup mixed berries
•1/2cup rice/almond milk
•1/2cup walnuts, pecans or slivered almonds
•2tbsp ground flax
•1medium apple chopped
1. Rinse 1/2cup of Quinoa and place in large pot and
add 1cup of water and 3tsp of cinnamon.
2. Bring to a boil then simmer on low heat for 15mins or until fluffy.
3. Pour in rice/almond milk, mixed berries, flaxseed
and serve.
Makes 2 servings. Keep second serving in fridge for
the next day!
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Troy
TH E U LTI MAT E F IT N ESS FACE O F F
What has been your hardest
challenge so far?
My hardest challenge so far is sticking with a regular routine
and workout schedule. And listening to Paul’s never-ending
babble about the challenge.
What is keeping you motivated?
Nothing. To be honest I’m not very motivated right
now. If I could back out of the challenge right now I
would because I feel far behind. But I know there is a lot
of people depending on me to finish this challenge so I
am going to step up my game.
What exercises have you been focusing
on?
I have been doing my hikes still at Goldstream Park,
Skaffe Mountain, and Tod Inlet. I go with my buddy
Vance because he knows a lot of different routes and
keeps me going. He wants to see me beat Paul in the
end.
Are you following a balanced nutrition
program for this challenge?
What are your goals for the month of
October?
My goal is to work out at the gym everyday as well as incorporting my regular hikes on top of that.
Can you pass on a helpful tip?
Don’t take on a challenge without realizing you have to put
in 100% effort into it. Go day by day and then it doesn’t
seem as daunting.
My nutrition has definitely stepped up compared to
what I was eating before. Although my dedication to
my fitness program is lacking I am putting in the effort with my nutrition. What I’m doing is buying my
food for each day at the local markets in the morning. I
find it more convenient because the markets have great
variety and the food is always fresh. I’m eating a high
protein diet with lots of lean chicken, eggs everyday,
cottage cheese and veggies. I eat very basic so there is no
cooking involved, which saves me time because I hate
cooking-honestly!
Because Troy doesn’t cook he relies on his good friends to drop off meals at
the gym for him. Try Troy’s favourite Moose Balls..........
Moose Balls
Ingredients & Directions:
• 2 pounds of Moose Mince
• 1/2bulb of garlic, peeled & chopped
• 1/2cup bread crumbs
• Medium onion chopped fine
• 2tbsp minced parsley
• 1medium egg
• Salt & pepper to taste
• 1/2tsp fresh rosemary minced
1. Place all ingredients in mixing bowl and mix thoroughly. Form your meatballs and place on cookie sheet.
Put in the freezer for about one hour. This helps to hold
the form when cooking.
2. Saute in oil until evenly browned.
Sauce
• Medium onion- finely chopped
• 1-2 jalapeno peppers
• 1/2yellow or red bell pepper-chopped
• 1/2 bulb of garlic, peeled & chopped
• 1 medium can of tomato sauce
• 1 large can of diced tomatoes
• Salt & Pepper to taste
• 1tsp Italian spice mix
• 1/2 cup red wine
• 1 cup musrooms-sliced
1. Saute garlic and onion in olive oil, once soft and
translucent add the peppers and tomatoes. Add meatballs and simmer for about two hours.
2. Serve over whole wheat pasta.
Page -5Makes 6+ servings.
Recipe of the Month
Honey-Cranberry Turkey
with Orange-Paprika Rice
Serves: 4
Total Time: 60 minutes
**Gluten Free
Ingredients:
• 1cup of brown rice
• Zest of 1 orange
• Juice of 1 orange
• 1tsp sweet paprika
• 1tsp sea salt, divided
• 1tsp cup whole cranberries, fresh or
frozen
• 1tbsp extra-virgin olive oil
• 1lb boneless, skinless turkey breast, cut into 4 equal portions
(TIP: Butterfly breasts into halves if they are more than 1inch thick)
• 2tbsp raw honey
• 1tsp ground mustard
• 1tsp dried sage
Instructions:
1. Cook rice according to package directions, first adding zest to pot when you add water.
When rice is cooked through, remove from heat and stir in orange juice, paprika and 1/2tsp salt.
2. Chop cranberries and set aside. Heat oil in a large skillet on medium for 1 minute. Add turkey, swirl to coat in oil and saute for 3 minutes or until turkey begins to turn golden brown. Flip breasts over and cook for another 3 minutes.
3. Add cranberries, honey, 1/4cup water, mustard, sage, and remaining 1/2tsp of salt to turkey. Reduce heat to low, cover and simmer for 12 minutes. Cut into thickest part of breast to check for doneness. If still pink, continue cooking for 2 to 3 minutes.
4. Remove turkey from pan and set aside. Continue cooking sauce for another 10minutes or until it has reduced to a thick paste. Mound out 3/4 cup of rice onto plates. Serve 4oz turkey topped with 1tbsp cranberry sauce.
Nutrients
Calories:
Carbs:
Sodium:
per serving (3/4cup rice, 4oz turkey, 1tbsp cranberry sauce):
352
Total Fat: 1g
Monounsaturated Fat: 3g
45g
Fiber: 3g
Sugars: 12g
554mg Cholesterol: 65mg
Polyunsaturated Fat: 1g
Protein: 30g
Page -6-
What is An Exercise Orientation?
New to strength training? The exercise orientation is a
basic introduction to some of the machines and more
common exercises that you will see in the weight room.
With a focus on proper form and safety, you will gain
confidence as you learn different exercises that you can
incorporate into your workouts.
Hit a plateau? The exercise orientation is not just for
beginners. If you are more advanced you can achieve a
more balanced workout and continue to see results by
learning how to incorporate new exercises and equipment
into your strength training routine.
Please contact Fitness Consultant/Training Manager,
The smallest change can make the biggest difference!
Hayley Jewer, for more information on the exercise
orientation and other personal training options.
Member Recognition
Derrick Nickerson is naturally very lean and has struggled with gaining lean body mass.
In less than 2 months Chris Woeller has helped Derrick gain 25 lbs. by teaching proper
strength training methods and by incorporating more food into his diet at the right
times of day. This takes dedication on both ends. Both the client and the trainer are
kicking butt!
How Are We Doing?
Member Survey Now Online at
www.club-phoenix.com/links/membersurvey.htm
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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.
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Page -7-
WALL OF FAME
This month we recognize those long-time
members who are celebrating their gym
anniversaries in the month of October.
HAPPY HALLOWEEN
Dress up while you work out!
15 YEARS
On Monday October 31st
wear your cutest, craziest,
spookiest, costumes
to win a goodie bag packed
with give aways from
Hugh Mitchell
14 YEARS
Kerri Stephenson
13 YEARS
Popeyes &
Club Phoenix!
Mark Darley
Mackenzie Moseley
Saied Rohani
12 YEARS
Lise Robinson
11 YEARS
Robert Richard
8 YEARS
Gerard Cohen-Tanugi
Andrew Le
Rob Riche
Michele Wonnacott
Shannon Geer
Keoni Pokipala
Anne-Marie Russell
Find Club Phoenix on FACEBOOK and
Follow @ClubPhoenixVic on TWITTER for
class updates, promotions, daily club news,
weekly recipes, fit tips, fun fitness facts, and more...
www.facebook.com/clubphoenixvictoria
http://twitter.com/ClubPhoenixVic
7 YEARS
Renee Chiasson Steven Guco Stacie Louttit Deb Nicol Greg Clarke
Heather Leary
Brian Markle
Dan Philps
6 YEARS
Lisa Barresi Jason Steinman Naomi Wyman
Susan Norrington
Rosa Venditti
4 YEARS
Dustin Appleton
Gord Dixon
Tracey Lamoureux
Xela Rysstad
Dean Stokkeland
Melissa Atkins
Rick Hanson
Satpal Pabla
Glen Santics
Thank you all for making
Club Phoenix part of your lives
Club Phoenix Health
and Fitness
Health, Fitness, Recreation
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