Nutrifit September 2018 (daytime and evening options)
Sep
20
to Oct 29

Nutrifit September 2018 (daytime and evening options)

Nutrifit is a 6-week Optimum Nutrition program that combines group classes with individual coaching, helping you transition to healthy eating because you WANT to, not because you HAVE to. We have a general protocol that most people follow, but we adjust this to your individual needs in our one-to-one session and can also put preventive strategies in place for any health issues you may have. 

For those that want it, Nutrifit is extremely effective for weight management, helping to improve body composition in a measurable and lasting way. Nutrifit isn't a quick-fix - it's a lifestyle change, and because of this, our results stick! Progress is measurable with weekly biometric tracking (optional) which you can continue with for ongoing support after the program is completed.

All the date/location details are listed on the flyer below.

Cost: varies from $38 for the whole six weeks, up to $470, depending on your level of coverage. Coverage details can be found here:  http://www.natural.bm/coverage/

Once you're ready, please email your registration form to Catherine@natural.bm. Places tend to go quickly, so you can also email me to reserve a spot too!

 

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Beat the Couch - Season 12!
Sep
27
to Dec 11

Beat the Couch - Season 12!

Beat the Couch is a realistic, rewarding and achievable running program for those who are new or nearly-new to running. We can get almost anyone off the couch and 5K fit in just 10 weeks. In May 2013, 47 beginner or “lapsed” runners achieved their 5K target and had an amazing time doing it. That was 92% of our original intake – a really rewarding statistic for everyone! Since then, over 750 participants have beaten the couch… and you can too.

Beat the Couch is based on the classic “Couch to 5K” concept – but offers the extra support of a group environment with expert trainers who will monitor your progress in person and guide your technique. In addition, our Nutritional Therapist Catherine Burns will show you how to make dietary choices that optimize your energy, mood, performance and recovery. You also have the opportunity to track your weight, percentage body fat and inch-loss at fortnightly intervals.

Training involves just three 45 minute training sessions a week (from a flexible choice of 10). Our end goal is for you to take part in an official 5K race. Not only that, but you will have the chance to Beat the Couch, literally.  Our couch-on-wheels is pushed around the route by some of Bermuda's running elite, and the challenge is to beat them to the finish line!

If you have limited free time or frequently travel, don’t worry. We have training options every single day and podcast training that you can use as a back-up. Many of our participants have trained with us twice a week and independently once a week. Ultimately this is an extremely flexible programme.

NEW FOR SEASON 12 - KIDS PILOT PROGRAM! We’ve had a LOT of requests for a kids version of Beat the Couch. This Season we’re running a pilot program to see how a small group of children respond to the training. We’re accepting 20 kids free of charge so long as they attend training with a paying adult. At this time, we’re looking for kids between the ages of 10 and 15. This is a GREAT opportunity to get fit as a family!

See below for testimonials, the details (which everyone should read) and the registration form. We also have details for our Corporate and Friends & Family teams! If you plan to register, please send us a quick email at btc@natural.bm to give us a heads up and get on the list! Spaces may be limited although we do everything we can to accommodate everyone.

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Natural Kids Summer Camp 2018
Aug
6
to Aug 17

Natural Kids Summer Camp 2018

Our popular Natural Kids Summer Camp is scheduled for two weeks as usual in August. Spots go fast so please get in touch soon if you'd like to sign your little one up! 

Camp is open to 4-9 year olds and includes cooking, crafts, meditation, kids workouts, stories and lots of play every single day! We take 25 children and have a staff of 5 on hand, all first-aid trained. 

Venue: Christ Church, Warwick

Open: 8.30am - 5.15pm

Cost: $355 per week, includes all supplies and morning/afternoon snacks

Week 1: Superheroes & Superfoods

Week 2: Cops & Robbers (Sugar Detectives!)

 

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Disease Survivorship: the one diet that works for everyone!
Jul
17
6:30 PM18:30

Disease Survivorship: the one diet that works for everyone!

If there was one dietary strategy that was heart healthy, cancer preventive, helped to balance blood sugar and encouraged hormone balance too....would you be interested? 

Come along and find out about the ONE dietary strategy that works for everyone. I'll give you some dietary principles that will help underpin a new approach to shopping for, preparing and sharing food. I'll give you a set of guidelines and some really great recipes and resources too!

Pre-registration essential. Please sign up here: https://www.surveymonkey.com/r/DiseaseSurvivorship

Cost: FREE for members, $30 non-members ($20 instead if you attended Optimum Nutrition for Cancer Prevention too!)

Venue: Natural Nutrition, Third Floor, Mechanics' Building, 12 Church Street (opposite City Hall car park)  

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Optimum Nutrition for Cancer Prevention
Jul
12
6:30 PM18:30

Optimum Nutrition for Cancer Prevention

Whether you're adjusting to a diagnosis, supporting someone going through treatment or simply interested in learning more about prevention, join me for an hour as we discuss the role that nutrition and lifestyle play in prevention and recovery. 

We'll look at all the factors that are thought to contribute to this disease, see where the science holds up and put together a list of practical actions you can take. These will include general dietary guidelines and then we'll get specific the following week (Next seminar: "Disease Survivorship - the one diet that works for everyone") 

Pre-registration essential: Please sign up here: https://www.surveymonkey.com/r/cancerprevention2018

Cost: FREE for members, $30 non-members (payable in cash on the night, please and thank you!)  

Venue: Natural Nutrition, Third Floor, Mechanics' Building, 12 Church Street (opposite City Hall car park)

 

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30 days of Real Food for Families!
Jun
27
to Jul 31

30 days of Real Food for Families!

Join us for 30 days of family-friendly healthy eating! 

Focus on quick & easy real-food dinners made from scratch, complete with recipes and shopping lists too. Lots of ideas for healthy breakfasts, lunches and snacks as well with recipes to try and product recommendations to make shopping easier. 

I'll give you practical tips for stress-free meals and some fun family dinner-time games too. 

The idea is to get everyone enjoying REAL food and trying a few new things along the way.

Planning session 27th June and the challenge itself runs July 2nd - 31st with online and email support. 

FREE for members and $50 (per family) for non-members.

REGISTER: https://www.surveymonkey.com/r/realfoodforfamilies

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Your Microbiome: the key to mental clarity and weight loss
Jun
26
6:30 PM18:30

Your Microbiome: the key to mental clarity and weight loss

Did you know you have over 5lbs in body weight of bacteria living both within you and on your body? And that usually it's a good t hing? Our friendly bacteria help to keep digestion running smoothly, boost the immune system and have a whole host of other fascinating jobs. But when they become imbalanced - when the less friendly bacteria start to overgrow, THEN we have a problem. And this intestinal dysbiosis can impact us in a number of ways - especially disrupting our mental health and triggering weight problems too. 

Join me for an hour as we discuss what the microbiome is, what it does and how you can support it! Kombucha on tap!

FREE for members and $30 for non-members.

Please register here: https://www.surveymonkey.com/r/microbiome2018

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Natural Strategies for Pain & Inflammation
Jun
21
6:30 PM18:30

Natural Strategies for Pain & Inflammation

Let food be your medicine!

Whether pain or inflammation is sudden or chronic, it can overshadow your days, interrupt your sleep and impact your immune system and mood. Join me for an hour to explore the biological mechanisms behind these issues; I'll give you an understanding of what's happening and some strategies for coping with and improving your symptoms. Great recipes too! 

We're just doing a 6.30pm session at the Natural Office. Organic wine for those that would like to unwind! :-)  

FREE for members and $30 (cash on the night please) for non-members.

Please sign up here: https://www.surveymonkey.com/r/painandinflammation2018

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Natural Kids: Part 3
Apr
24
12:30 PM12:30

Natural Kids: Part 3

12.30pm at ConnecTech (41 Cedar Av) or 6.30pm at Natural Nutrition (12 Church St) - 1hr

In the last of this three-part series, we'll be talking about fun family dinners and giving you great strategies for keeping meal time stress-free and fun (most of the time!) I'll also go over some economical meal planning tips with you and share some of my favourite family-friendly recipes.

This class is a great way to keep the momentum going after the 30 Days of Real Food for Families challenge in March.

FREE for members (membership info here). $30 for non-members.

Sign up here: https://www.surveymonkey.com/r/NaturalKidsPt3

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Men's Health 101: Optimizing energy, drive and performance
Apr
19
12:30 PM12:30

Men's Health 101: Optimizing energy, drive and performance

Gents! In this hour-long seminar we'll get straight down to the detail regarding the steps that will actually make a real and significant difference to the way you feel daily and to your risk of disease long term. We'll get specific when it comes to Men's Health by taking a look at prostate health and aspects of men's aging too. Leave with a protocol for instant impact and understanding your priorities when it comes to disease prevention.  

FREE for members, $30 for non-members (cash please, thank you!) 

12.30pm at ConnectTech (41 Cedar Avenue)

6.30pm at Natural Nutrition (3rd floor, Mechanics' Building, 12 Church St)

REGISTER HERE: https://www.surveymonkey.com/r/menshealth101

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Optimum Nutrition for Teens
Apr
17
6:30 PM18:30

Optimum Nutrition for Teens

Improve your focus, fitness, mood and skin!

Being teenage is fun but demanding too. Growing bodies, crazy hormones, school/exam stress.... they all pile on the pressure! 

What you eat and drink when you're a teen can make or break you. It can make studying easier or harder, it will improve or inhibit your sports performance and will impact mood and skin health significantly too. 

Come along for an hour on the 17th and learn about some simple techniques for improving your diet - they're easy, affordable and completely "normal", and will make a huge difference to the way you feel each and every day.

Tuesday 17th April, 6.30-7.30pm at Natural Nutrition - 3rd floor, Mechanics Building, 12 Church Street (opposite City Hall car park.) 

FREE for Natural Nutrition family members, $30 for non-members.

REGISTER HERE: https://www.surveymonkey.com/r/Teens2018

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Heart Healthy! New Protocols for Prevention in 2018.
Apr
10
6:30 PM18:30

Heart Healthy! New Protocols for Prevention in 2018.

Join me for an hour on Tuesday night and I'll update you on the latest nutrition protocols for prevention when it comes to your heart! We'll review what's fallen by the wayside, the dietary guidelines that have stuck and run through some new thinking too.

We'll take a look at supplements - to see what's good from a preventive perspective, what works alongside medication and where you need to exercise caution. We'll also consider exercise, sleep and stress management too so that you can leave with a completely holistic strategy for keeping yourself healthy. 

Please note that these are preventive strategies. if you have heart disease, you should always follow your physicians guidelines and run any supplements past them for their opinion :-) 

6.30pm at Natural Nutrition, 3rd Floor, Mechanics' Building, 12 Church Street (opposite City Hall car park). Pre-registration is essential (link below!) - members FREE, non-members $30. 

SIGN UP HERE:  https://www.surveymonkey.com/r/hearthealthprotocols2018

 MEMBERSHIP INFO: http://www.natural.bm/membership

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Natural Kids: Part Two
Mar
6
12:30 PM12:30

Natural Kids: Part Two

PLEASE NOTE THE NEW DATES! (we were asked to defer it by Moms who weren't quite ready!) 

12.30pm at ConnecTech (41 Cedar Av) or 6.30pm at Natural Nutrition (12 Church St) - 1hr

In the second of this three-part series, learn all about good mood food to help support happy play and optimize learning and behaviour. We'll go over breakfasts that provide a great start to the day, as well as giving you good ideas for lunch boxes at school. I'll also show you how to boost immunity for a good dose of prevention - but also to help your kids bounce back nice and quickly if they do get sick. 

FREE for members (membership info here). $30 for non-members. 

Sign up here: https://www.surveymonkey.com/r/NaturalKidsPt2

Part 3 - Tuesday 24th April, 12.30pm or 6.30pm 

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Natural Kids: Part One
Feb
6
12:30 PM12:30

Natural Kids: Part One

PLEASE NOTE THE NEW DATES! (we were asked to defer it by Moms who weren't quite ready!) 

12.30pm at ConnecTech (41 Cedar Av) or 6.30pm at Natural Nutrition (12 Church St) - 1hr

In the first of this three-part series, learn how to set the scene for healthy eating at home. We'll consider all the factors that go into making meal time easier and put together a plan for implementing new strategies that encourage kids to try new foods and be receptive to change. We'll also go over kids nutrition basics so that you can rest assured you're providing the essential blocks.

This class is a great way to prepare for the 30 Days of Real Food for Families challenge running through March.

FREE for members (membership info here). $30 for non-members. 

Sign up here: https://www.surveymonkey.com/r/NaturalKidsPt1

Part 2 - Tuesday 6th March, 12.30pm or 6.30pm 

Part 3 - Tuesday 24th April, 12.30pm or 6.30pm 

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Happy Medium Nutrition!
Jan
23
12:30 PM12:30

Happy Medium Nutrition!

1hr class: 12.30pm at ConnecTech (41 cedar Av) or 6.30pm at Natural Nutrition (12 Church St)

What should you eat if green juice and kale salads aren't for you?

Healthy eating doesn't have to be dramatically different from what you're eating now. Simple changes that still keep you within your comfort zone can add up to make a big difference. There's no need for your grocery bill or social life to be affected. This is a great class for people who are ready to eat a bit healthier, but aren't ready for a cleanse or our 6 week program. Learn how to:

- Make great choices from regular Bermuda restaurant menus (including take-out)

- Use portion sizing to your advantage 

- Make simple switches in the grocery store that aren't expensive 

- Learn about upper limits for alcohol, caffeine and red meat 

- Maximise absorption of nutrients from the good stuff you DO eat! 

FREE for members (membership details here). $30 for non-members.

Online sign up for both members and non-members: https://www.surveymonkey.com/r/HappyMediumNutrition

 

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Two-week New Year Detox & Cleanse
Jan
11
to Jan 28

Two-week New Year Detox & Cleanse

Join us for two-weeks of clean-eating, with a focus on liver detox! This follows the same principles as our popular 2017 cleanse but with updated content and new recipes/meal plans. Includes an intro session to help you prepare, as well as a midway seminar and constant online support. This is the perfect way to re-set and get yourself back into healthy habits.

Intro/prep session: 11th Jan, 12.30pm (at ConnecTech) or 6.30pm (at Natural Nutrition) - 1hr

Liver detox seminar: 22nd Jan, 12.30pm (at Connectech) or 6.30pm (at Natural Nutrition) - 1hr

Official cleanse dates: 15th - 28th Jan

FREE for members (membership info click here)  

Non-members: $125

Court House members & IOWC clients $110  

Online sign up for MEMBERS: 

https://www.surveymonkey.com/r/JanuaryCleanse2018

Registration Form for NON-MEMBERS, please click here >

 

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Cooking with Superfoods - Winter Edition
Dec
6
12:30 PM12:30

Cooking with Superfoods - Winter Edition

The colder weather is here and with that comes the need for comfort food. This seminar shows you how to create comfort dishes that are packed with antioxidants to boost your immune system and other nutrients needed to support Phase 2 Liver Detox. I'll be sharing some immune-boosting and liver detox tips alongside the recipes! 

12.30pm ConnecTech (41 Cedar Av) or 6.30pm Natural Nutrition (12 Church St) 

Members: FREE / Non-members: $30

SIGN UP HERE: https://www.surveymonkey.com/r/Superfoodswinteredition

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Christmas Survival Guide 2017
Dec
5
12:30 PM12:30

Christmas Survival Guide 2017

Christmas is my favourite time of year.... but it's also a time that can get completely out of hand! Parties, drinks, food, late nights, busy-stress, financial-stress..... it can be overwhelming. But instead of writing it off and thinking "well there's no way I'll make it through without putting on some pounds", let me show you why and how that doesn't have to be the case! Wouldn't it be great to go into 2018 on a lighter note?

12.30pm at ConnecTech (41 Cedar Av) or 6.30pm at Natural Nutrition (12 Church Street) 

Members FREE or $30 for non-Members 

SIGN UP HERE: https://www.surveymonkey.com/r/ChristmasSurvivalGuide

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Optimum Nutrition for Stress Defense
Nov
29
12:30 PM12:30

Optimum Nutrition for Stress Defense

Healthy eating is critical for good health, but stress plays a major role in your health too. It affects what you eat, how you eat, when you eat and how you feel after you've eaten. It also impacts what you NEED to eat! Understanding the stress/poor-nutrition cycle is major when it comes to changing the way you function under pressure. So, come along, get to grips with the science and leave with a checklist for stress defense.

12.30pm at ConnecTech (41 Cedar Avenue) or 6.30pm at Natural Nutrition (12 Church Street) 

Members: Free / Non-members: $30

SIGN UP HERE: https://www.surveymonkey.com/r/stressdefense

 

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Cooking for One!
Nov
28
12:30 PM12:30

Cooking for One!

It's easy to let your nutrition slide if you are just cooking for yourself. But healthy meals can be quick and easy with a few simple tricks. I'll share some meal prep ideas, go-to recipes and pass on some tips for what to grab from the store when you are in a hurry! 

12.30pm at ConnecTech (41 Cedar Avenue) or 6.30pm at Natural Nutrition (12 Church Street)

FREE for members, $30 for non-members 

Sign up here: https://www.surveymonkey.com/r/cookingforone

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Nutrifit November 2017 - daytime and evening options
Nov
2
to Dec 11

Nutrifit November 2017 - daytime and evening options

Join our award-winning 6-week program and learn how to use nutrition to your advantage! This program includes a one-to-one sit down with Catherine as well as group glasses to help you get to grips with Optimum Nutrition fundamentals. 

Click here for coverage details

Questions? Please call Catherine on 296 6609.

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Optimum Nutrition for Cancer Prevention
Oct
25
12:30 PM12:30

Optimum Nutrition for Cancer Prevention

Equip yourself with holistic but science-based preventive strategies and techniques. Learn how to nourish those going through cancer too - lots of tips for what you can do to help! 

Note of course that this advice is preventive only and shouldn't replace advice from a medical professional.

October 25th at 12.30pm (ConnecTech, 41 Cedar Av, Hamilton - next to B Smart) or 6.30pm at Natural Nutrition (Third Floor, Mechanics' Building, Church St - opposite City Hall car park)

Sign up link: https://www.surveymonkey.com/r/NaturalBDAcancer

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Healthy Family Meals in Minutes
Oct
24
12:30 PM12:30

Healthy Family Meals in Minutes

Tips for healthy family meals that you can literally prepare in minutes! These are basic and honestly VERY quick so nothing fancy and include short-cuts for real people with busy lives. Rest assured though that they are packed with simple nutrient density and free from all the artificial rubbish!

This is a re-run and as such we're just doing one at 12.30pm at ConnecTech, 41 Cedar Av, Hamilton - next to B Smart.

Sign up link here: https://www.surveymonkey.com/r/NaturalBDAfamilymeals

 

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Balancing Hormones Naturally!
Oct
17
12:30 PM12:30

Balancing Hormones Naturally!

Learn how different lifestyle and environmental triggers can interrupt natural hormone balance - and what you can do about them! Tips for preventing issues with irregular cycles/infertility, PMS, PCOS, Fibroids, Endometriosis and the menopause too. 

FREE for members or $30 for non-members (please bring exact cash, thank you!)

12.30pm at ConnecTech (41 Cedar Avenue, Hamilton - next to B Smart) or 6.30pm at Natural Nutrition (Third Floor, Mechanics' Building - on Church Street opposite City Hall car park) 

Sign up link: https://www.surveymonkey.com/r/NaturalBDAhormones

 

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