Your Custom Text Here
Happy December all,
I wanted to update our Bollywood class playlist in time for the holidays.
Our list includes class songs dating as far back as 2019 and from Mithila’s, Pekhna’s, Deepak’s, and my classes. Expect a mixture of new and classic Bollywood songs, Indian folklore (from Garba to Bhangra), and semi-classical songs (Tamil and South Indian).
To check out our YouTube playlist, click here.
Why It's Important To Go SLOWLY During The Holidays
By: Sumera Garcia-Quadri
Happy November members,
The holiday season is approaching and I would like to say that it is perfectly fine to take it SLOWLY. I know the holiday season is full of super delicious drinks and treats - which can be scary for someone who is trying to control their diet, hormones, and weight. Doctors often tell us that the solution is simply to "move more and eat less." While this may be the case for some, many personal trainers and fitness professionals, like myself, see how much our members are doing and think that doing LESS may be needed too. Let me explain...
As some of our class participants may know, I was unwell in the winter and spring term. As a result, I gained 15 lbs in 2 months and my blood pressure skyrocketed. I could not eat, talk, sleep, and/or instruct normally which affected my ability to earn a living. To get my immunity, energy, and metabolism back to a better state, I spent our Summer break away from intense cardio and exercises that would create more fatigue. The first thing on my list was to improve my sleeping - I hadn't slept well in months. I then increased my protein intake and calories to build more muscle. I reduced ultra-processed foods to eliminate some toxins in my body. I then went into slow strength training at my own pace - I targeted the largest muscle groups through compound exercises. Once I felt better, I made plans to go out and was not so scared of feeling discomfort or pain.
If you plan on attending holiday parties and gatherings, here are 3 small things you can do to stay on track and help keep your immunity, energy, and metabolism steady.
1. Remember to get enough sleep and take your supplements (if you do not know your biomarkers, please get a check-up and bloodwork done)
2. Eat lean protein first (protein helps us feel full)
3. Move at your own pace to reduce fatigue and burnout - Strength training is ideal, but if you're not comfortable with weight lifting or the bodyweight exercises that we do in our group fitness classes, do work with a skilled personal trainer or kinesiologist and create a plan that you can do once or twice a week at home. If you can go for little walks when it's not too cold outside that's a great way to get fresh air and sunlight. Getting the chance to dance with friends and family to your favorite tracks is also a great way to boost your mood and stay active - for me, it’s all about Hip-hip, 80s’, Latin, and classic Bollywood tracks.
For a 30-second look at my summer mobility and strength training, click here.
Wishing you a winter season full of good friends, health, and joy,
Sumera
Hello Friends,
The holidays are around the corner and that means there will be lots of delicious treats. From Hannukkah to Christmas to New Year’s Eve, it can be difficult to maintain a healthy active lifestyle and diet.
After losing my dad, as a kid, to diabetic complications and then watching my grandmother almost lose a leg due to a diabetic foot condition, our family has come together and made it a habit of making delicious meals and desserts that are both nutritious and better balanced. We know that giving up everything can lead to binge eating and the opposite results.
Here are two festive desserts that you can bring to any Holiday party this season and not feel too guilty about eating them or giving them away ;).
Sumera’s Bran Loaf with Cranberries and Pumpkin Seeds (1-Bowl Dessert with No Refined Sugar or Dairy)
Ingredients (all room temperature except for the frozen berries)
2 cups bran flakes
1 cup spelt flour or all-purpose flour
1/3 cup toasted pumpkin seeds
1 cup dairy-free milk or cold Earl Grey tea
1 large free-run egg (can remove the egg yolk to reduce the cholesterol)
1/3 cup raw honey
1/3 cup vegan butter or any mild flavored oil like vegetable or canola
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
a pinch of salt
1 1/2 cup of frozen cranberries (you can add frozen bananas or blueberries but it will increase the amount of sugar in the recipe)
Method:
Preheat the oven to 350 degrees F and line an 8 x 8 loaf pan with parchement paper
In a large bowl, add all of the wet ingredients and whisk together. Mix in the baking soda, baking powder, and salt. Then add in the bran, flour, pumpkin seeds, and cinnamon, and fold together. Fold in the frozen cranberries and mix lightly.
Scoop the batter into the pan. Bake for 40 to 45 minutes until the top is light brown and a toothpick inserted in the middle comes out slightly clean
Leave to cool and then slice. Best served the next day.
Nutritional facts: high in fiber and antioxidants, medium in carbohydrates, and low in cholesterol and sugar.
Sumera’s Snow Log Coconut Bars (Food-Processor Dessert with No Refined Sugar, Dairy, or Gluten)
Filling Ingredients (all room temperature) - makes 8 medium bars/logs
1/4 cup coconut cream or coconut condensed milk
2 1/2 to 3 cups shredded unsweetened coconut
1/2 cup of almond flour
1 tbsp Vanilla extract
a pinch of salt
Chocolate coating
1/2 tsp instant coffee
1 cup dark chocolate chips dairy-free (55% or higher)
4 tbsp vegan butter or coconut oil
Method:
In a food processor pulse all of the filling ingredients together until a paste is formed (6 to 8 pulses). Make the bars/logs from the mixture. Place them on a tray lined with parchment paper. Put in the freezer for 30 minutes to harden.
Melt the chocolate chips, coffee, and butter on the stove or in the microwave for 60 seconds or until the chocolate chips have melted and the texture is shiny and slightly thin. If you want it runny, you can add more vegan butter/oil.
Dip the bars in the melted chocolate and code them the way you want. Place them back on the tray and put them in the freezer for 30 minutes.
Once the chocolate sets, you can put the logs in a tin and store them in the fridge for up to 7 days.
Nutritional facts: high in iron and fiber, low in carbohydrates, moderate in fats.
By: Sumera Garcia-Quadri
The winter season is here and I want to share this protein snack filled with warm spices to keep you on track. The best part about this recipe is that it can be made in a food processor.
Ingredients:
8 soft small dates or 4 large ones (remove seeds)
4 tbsp molasses
1 tbsp cold water
1/2 cup of shredded unsweetened coconut
1 cup almond flour
4 tbsp flax seeds or hemp heart seeds
1 tbsp ginger
1/4 tsp each cinnamon and cloves
1 hand of chopped walnuts
finely chopped candied ginger pieces (optional)
Optional:1 scoop vanilla protein powder and some shredded coconut to roll in
Note: if you want a stronger ginger flavor, you can reduce the quantity of dates and add in more molasses and ginger candy.
Method:
In a food processor, add the dates, molasses, water, and spices - pulse until combined. Add the almond flour, flax/hemp heart seeds, and walnuts and pulse until a mixture forms. Add candied ginger pieces and pulse 1 to 2 times. You can add 1 tbsp of water at a time until you see the mixture come together / can make a ball in your hands.
Makes 8 to 10 balls. You can roll these in shredded coconut to make them look like festive snowballs. These last up to 2 weeks in the fridge in a metal or glass container.
Kids trick or treat dance & safety session for Roma Kids at Flemingdon Health Centre
Kids trick or treat dance & safety session at Project XGuard BJJ
Kids trick or treat dance & safety session at the Toronto Libraries
Fun at Our 1st Kid's Trick or Treat Safety Series
By: Sumera Garcia-Quadri
There are more child-pedestrian injuries on Halloween night than on any other holiday night. With that in mind, I thought it would be the perfect time to run an age-appropriate dance and safety series for kids ages 6 to 12. In the past 5 years, our series has focused on getting youth ages 12 to 18 who live in under-resourced areas with high gun violence rates to move more and feel safer as they walk around their neighborhoods and take the transit.
Through the generosity of the Toronto Arts Council and Coaches Ontario, our series got over 50 kids dancing, crafting Halloween masks, and learning about street safety (what many martial artists call “situational awareness”). After dance and crafts, we used group games and chats to teach kids how to be ALERT and SEEN while walking on the street at night and after school, and how to use their voice (words) and body (distance and posture) to protect themselves from any potentially unwanted contact or scary situations.
Our sessions were hosted by the Toronto Public Libraries in Rexdale and Scarborough Central, Project Xguard BJJ in North Scarborough, and Flemingdon Health Center in East York.
To see what we did, please click on the clips in this blog.
I cannot wait to return in 2025 with another safety series in the Spring and Fall.
Sumera
Little Takeaways: 2024 Spring Youth Dance & Safety Series
By: Sumera Garcia-Quadri
This year, we were LUCKY to bring back our Free Youth Dance and Safety event series in the Spring and Fall through the support of the Toronto Arts Council and PartciPACTION Community Challenge. Through their generosity, we partnered with 6 organizations operating in 5 unique communities to get over 100 youth moving in June.
The goal of our series has always been to get more youth who live in under-resourced areas with high gun violence rates to move more and feel safe as they walk around their neighborhoods and take the transit.
Here are a few takeaways from our Spring series
A new kid's club joined our event series
We got over 100 youth ages 6 to 18 years old moving within 30 days
Participants were taught beginner self-defense techniques such as how to defend themselves from bodily harm (such as strikes and kicks) and escape common attacks (such as wrist grabs, back grabs, and choke holds).
Most of the sessions had at least 18 youth in attendance, surpassing the average number of youth we had per session in past years (this year, the smallest number of participants was 12, and 45 was the largest)
All host organizations were consulted in advance (via email & phone calls) on how we could deliver a well-run session for their age group/demographic
All workshops ran according to plan and instructors adapted on the spot to ensure a fun and safe class
All host organizations have shown an interest in bringing us back!
I would like to thank our host organizations for collaborating with me once more
Scarborough Central – Kabibi and Tanya at Kick Start Club, TNG Services
Black Creek – Shanaz and Pique at Success Beyond limits-JaneFinch
York – Latisha, DeQuon, and Alex at Weston Frontlines
North Etobicoke – Jessica at AlbionBGC and Stephanie at RCHC
Scarborough North – Eileen at L’Amoreaux Community Center
I thank our newest facilitators, Kris and Dee, for sharing their positive energy and skills with the next generation.
Keep an eye out for our 1st Halloween Dance & Safety series coming in October,
Sumera
Are you an organization interested in bringing our series to you?
Don't hesitate to get in touch with me (here) and mention your location and dates, age group /demographic, and budget.
2018 promoting our 1st Newcomer’s Dance Too! Project in Flemingdon Park (funded by the Toronto Arts Council)
At the 2015 Syrian Refugee Wellness Conference, hosted by Adeena, founder of the Afghan Women’s Organization
Cheers To 10 Years: Remembering My First Class
By: Sumera Garcia-Quadri
I remember running my very first Zumba Fitness program in April 2014. It was an 8-week program at the Annex with 4 participants, all of whom saw my little flyer at a local laundromat or cafe. I had a black Denon speaker, a Nokia cell phone with my playlist on it, and a pair of colorful sneakers from Payless. I was also lucky to have the support of my grandma, sister, aunt, and a few friends who would participate in my classes as a way to reassure me that what I was doing was good.
Before instructing and organizing community group fitness programs, I was at a women's circuit gym. While it was a good start, I wanted to enter an area of fitness that made sense to me. Zumba Fitness felt RIGHT, although I had never taken a Zumba Fitness class before signing up for the instructor training. I trained in Latin dances since the age of 13 (dances like Cuban Salsa, New York Mambo, Pachanga, Cha Cha, and Merengue) so finding a dance fitness system that combined Latin rhythms and movements was a dream. I was also desperate to maintain a healthy weight and active lifestyle during the daytime, which I couldn’t find in dance. Latin dance outings/socials were usually in the evenings and in a nightclub where you would usually dress up, where pretty shoes, and hope to find lots of good dance partners. Although I left Zumba Fitness in 2015, I owe a lot to its Colombian founder, Beto Perez, as it kept me and millions of others grooving, burning calories, and inspired.
Since then, I made it a habit to pilot group fitness programs that you wouldn't usually see in a gym like Pound Fit (a drum workout), Mom and Baby Latin Dance Fitness, Kid's Fitness Circuits, Kid's Yoga Safari, and eventually, women's Bollywood Fitness. I had no idea back then that Bollywood Fitness would take off the way it did and that we would be known for our seasonal Bollywood dance and fitness programs. Fast forward 10 years, I'm now running approximately 20 seasonal dance and fitness programs a year across various health centers, women's and kid’s organizations, and community spaces, as well as a free youth annual dance and safety event in 5 under-communities.
Truthfully, I experienced a lot of ups and downs due to not being a brick-and-mortar business or about the BOTTOM LINE. It’s hard to keep members happy, maintain community partnerships, and train instructors on how to run safe, effective, and fun classes. I had taken off most of 2018 to think about whether I wanted to continue in the fitness industry or not. Then there was COVID-19 which on one hand, set back Toronto Fitness for almost 2 years, but then brought us the gift of virtual classes.
I would like to thank our regular members for giving us a class to come to each season. Without them, we would have been out of business a long time ago! (P.S. I remember the names of all of our members).
I would to thank our regular instructors for keeping us moving - Alejandra, Ceejay, Pekhna, Mithila, Cheryl, and Deepak. A thank you to Aleya, a friend and fitness mentor, who has listened to my struggles at all times of the day and has referred me to the best kid Latin dance instructors. A shout out to our oldest self-defense pals Niv Goffman, Gil Katz, and Jesse Solloum from Krav Maga Maleh Canada for working alongside me since 2019 to get more youth moving and feeling safe.
Cheers to 10 years of moving and grooving,
Sumera
Session with Weston Frontlines (ages 7 to 12)
Our Session with L’Amoreaux CC at Stephan Leacock CC, Scarborough (ages 10 to 18)
Our Session at Success Beyond Limits - JaneFinch (ages 13 to 18)
Our Session with L’Amoreaux CC at Stephan Leacock CC Scarborough (ages 10 to 18)
Our Session at Success Beyond Limits - JaneFinch (ages 13 to 18)
Session with Albion Boys and Girls Club & Rexdale Community Health Services (ages 10 to 18)
This Year’s Highlights: Sumera’s Youth Self-Defense & Dance Series
By: Sumera Garcia-Quadri
This year, our series had a different feeling to it. It felt GOOD knowing that we could plan a movement and safety series, under particiPACTION’s community better challenge, that we didn’t have to cancel or restrict in size due to COVID-19.
In collaboration with awesome youth organizations that we have worked with me for years such as AlbionBGC, Rexdale Community Health Center, L’amoreaux Community Center, Weston Frontlines, Success Beyond limits-JaneFinch, Stephan Leacock CC, and our self-defense coaches Nikki at Six Krav Maga and Jesse from Krav Maga Maleh Canada, we engaged over 65 youth across 4 under-resourced communities.
During a FREE month-long series, youth ages 7 to 18 years put down their cell phones and joined us for sessions that included fun dance warm-ups and street-style self-defense activities.
Participants gained awareness around potentially life-threatening situations and got the chance to practice techniques on how to escape such situations in both pairs and a group. They were taught how to escape different attacks such as wrist and backhand grabs, choke holds, strikes, and knife and gun attacks. The instructors did their best to gear the activities based on the age group and demographic so that it was both engaging and appropriate.
Key Highlights
All of the participants moved for at least 60 minutes (we did not allow phones and asked parents to sit outside)
Each workshop had at least 12 participants in attendance (our goal was 8 per workshop)
All of this year’s participants were NEW to our programming which in turn allowed our instructors to teach them basic Krav Maga self-defense training
We introduced a female Krav Maga instructor for the first time and she did a great job at adapting her lesson plan to meet both the boys and girls in attendance
All host organizations were contacted in advance about how they wanted us to deliver the series so that we could have a better run session (i.e. ages, topics discussed, class sizes) and revisions were made in a timely manner in order to deliver the sessions successfully to all hosts
All of the participants left with basic self-defense training and some were connected with other services in the area
The hosts and parents expressed an interest in us returning in the future
Are you an organization/youth club interested in bringing us to you?
Please contact me HERE and mention your location and dates, your ideas, age/demographic, and budget.
We instruct for kids!
Kids are not mini-adults. They're kids! Our program combines age-appropriate games, music, and fitness and circuit drills to create a fun experience to help our little friends ages 7 to 11 learn the fundamental movement skills (FMS) outlined by the Coaches Association of Canada
Each class contains a warm-up and cool down, fitness drills, and pair and circuit activities relating to the sport skill for that week. To see the FMS we're teaching, click here
We have a 0 bullying policy
We do not believe in “tough love” or the “no pain no gain” philosophy. Because if you're in pain, the only thing you'll gain is an injury and that's anything but fun!
Our instructors provide constructive feedback and options that aim to encourage kids to keep trying a movement or activity that may be difficult. When it comes to peer to peer bullying, we do not tolerate bullying in any form. This includes verbal and physical bullying towards their peers or instructor. To find out about our bullying and warning policy, click here
We're beginner-friendly
We adapt our instruction for multi-levels, especially for kids with basic movement skills. To keep kids motivated, we encourage them to go at their own pace and offer various options. Our program is also designed to teach a new FMS each week which means your child can join in at any time.
We're trained to work with kids
Sumera and any instructors under her have a love of kid's fitness and experience working with kids through work, sports teams, and/or education. Additionally, all instructors will have training in CPR and First Aid and a police check. To know more about Sumera, click here
We're Embracing The Outdoors During Covid-19
Due to routine gym and community center closures, this program will be offered for the first time outdoors at a local park in the High Park area. For more info on what happens when we cancel or reschedule a class, click here.
We're seasonal
We're offering our program from May 2021 to July 2021, multiple times a week, and at different times. We have lunchtime hours for kids homeschooling, after school hours, and weekend mornings. To see the tentative schedule and/or join a waitlist, click here.
Our program will adhere to COVID-19 protocols at that time
We May Be Able To Come To You!
If you're in the west end of Toronto, have a large park by you and a group of 6 kids (maximum 8), we can try and bring this to you! To find out about our program syllabus, park, and schedule, click here.
Here’s a Look Into Our 2020 Online Program
This video is intended to provide a look into our program, space, and clientele. This was taken at our Annex Community space.
This video is intended to provide a look into our program, space, and clientele. This was taken at our High Park Community space.
This video is intended to provide our clients with a look into our online program during COVID-19.
By: Sumera Garcia-Quadri
In light of the number of inquiries we get from potential members, community centers, and Bollywood dance/fitness instructors, I felt it important to create a quick blog to help you decide if we’re for you!
Here are 5 things to know before joining us:
Etobicoke Space
Annex Space
High Park Space
If you’re looking for a gym or studio with fancy floors, grand chandeliers and instructors that look like Bollywood stars - you’ve come to the wrong space. Our programs take place in lovely community settings close to the Bloor subway line and are instructed by caring, non-judgemental, unique, and safe.
We welcome all ages and levels and most of our members are women 40 yrs and up
Many of our instructors are dancers with more than 20 years of dance training in Classical Indian (Bharatanatyam) and have taken their experience up a level by becoming fitness specialists. Additionally, some of our instructors have an athletic background and work as kid’s coaches and art therapists, dentists, and physiotherapists. We understand the benefits of using dance fitness to support a healthy active lifestle and how to modify our instruction for different members, especially for women 40 yrs old and up.
To find out more about us, click below
Sumera: https://fusioncardiotoronto.com/bio
Our team: https://fusioncardiotoronto.com/volunteer-instructors-helpers
This is a low to moderate impact dance fitness program offering a unique experience that includes dance cardio, dance learning, and strength training. We believe that Improving brain health and body strength is far more important than how fast we go. We want to make fat burning (weight loss) and everyday activities better. If you’re looking for high impact programs, our other programs may be better to keep you moving and grooving.
Like Canfitpro has suggested, we have leaned towards small class sizes to create an intimate experience between the instructors and participants. In class, we like to know your names and your needs so that we can try and provide a safe space and relationship between you and the instructor. We also feel that female-only spaces can be encouraging for those new to fitness.
This video is intended to provide a look into our program, space, and clientele. This was taken at our High Park Community space.
This video is intended to provide our clients with a look into our online program during COVID-19.
We offer 2 programs: Bollywood Dance Choreography (dance only) and Bollywood Dance Fitness, 3 times a year in 12-week sessions and across 3 locations. Both are fun programs that you can add to your current fitness schedule if you’re looking for a dance based workout once a week. We also run 2 dance workshops a year for Halloween and Valentine’s. The Bollywood dance choreography (70s’ to now) program is run by demand and for those who want to express themselves artistically while getting in a low impact workout.
By: Sumera Garcia-Quadri
Jacki Sorensen, the creator and pioneer of dance aerobics
Jack LaLanne Show’s Exercise Segment (1950s)
Judi Sheppard, creator of the franchise Jazzercise
80s’ Dance Aerobics (John Travolta & Jamie Lee Curtis)
Joseph Pilates, Founder of Pilates
Tony Britt’s TV workout for home viewers
Billy Blanks, founder or the martial arts workout, Tai Bo
Johnny G, Founder of the first Spinning program
Beto Perez, founder of Zumba Fitness
“It is easier to maintain good health through proper exercise, diet, and emotional balance than it is to regain it once lost.” - Dr. Kenneth H. Cooper (Father of the Modern Fitness Movement and Disease Prevention)
Dance Fitness, also referred to as dance aerobics, is one of the coolest workout systems in the fitness industry. Today, dance fitness has the transformative power to meet the needs of almost any demographic (from kids to older adults) and cater to multiple dance interests (from Jazzercise to AquaFit). When Toronto gyms and recreation were forced to shut down due to covid-19 pandemic-related restrictions, I saw our team and dozens of fitness instructors across the city pivot by running online dance fitness classes to keep thousands of people staying fit and healthy for the safety of their own homes.
With that in mind, let’s take a walk through group and dance fitness through the ages
1950s: The Jack Lalanne Show was the first TV show to offer exercise routines to keep its viewers exercising from home, making it the first virtual home workout (first video on the left)
1960s: Airforce physician Dr. Kenneth H. Cooper created the book “Aerobics” when he developed exercises to help prevent coronary artery disease. His book inspired dancer Jacki Sorensen (featured at the top of the page) to create a program combining dance moves, exercises, and music. The program was geared toward women and to not feel like a traditional workout.
1970s: Jazzercize, created by dancer Judi Sheppard Messet, was a dance fitness program that offered participants the fitness components of dance without training to be a dancer. Today, Jazzercize has 8500 franchisees globally
1980s: The rise in celebrity fitness (Richard Simmons, Jane Fonda) and Step Aerobics. Athlete Gin Miller came up with the infamous Step Aerobics program when she was stepping up and down a milk crate to strengthen her knee injury
1990s: The rise of the following group workout programs, Tao Bo (created by Billy Blanks), Spinning (created by Jonathan Goldberg), and Pilates (created by Joseph Pilates), a widely practiced workout focused on core strength, balance, posture/form and flexibility
2000s: Zumba (a Latin dance workout program) took the industry by storm and is now offered in over 186 countries. Zumba was created by the Colombian fitness instructor Alberto Perez. Following Zumba came the growth of other culturally diverse dance workout programs
2010s to Now: I (Sumera) have noticed a growth in the following group fitness programs: dance fitness (Bollyx, Socacize, Hot Hula Fitness, Samba Fit, Belly Fit, Salsa Babies). Yoga programs (Bikram, Ashtanga, Flow, Vinyasa, Power), kids fitness programs (circuits, Zumba kids, Pl3Y Inc Dance), and HIIT training programs (F45, Orange Theory, Jillian Michaels)
The Benefits of Dance Fitness
Dance fitness provides a platform, day and night, for people to come together and sweat under the guidance and motivational support of a fitness instructor. Dance fitness, specifically, gives participants without any formal dance training a chance to improve their coordination and memory skills as they learn different styles of dance movements and rhythms.
Group fitness exists to improve: one’s body composition (weight loss/maintenance), muscle conditioning (strength training), flexibility (to reduce injuries), and cardiovascular health (improving heart and lung function). Additional benefits include mood enhancements (reducing stress levels, anxiety, and depression), preventing high blood sugar, high blood pressure, and high/bad cholesterol, improving one’s self-image and confidence, better sleep, and chronic illness prevention.
Dance Fitness Now
In January 2022, 30% of gyms across North America shut down (CanFitPro, 2022). The devastating closures, a result of the covid-19 pandemic, impacted the growth of certain group fitness programs. Dance fitness, however, was able to thrive for the simple fact that it could take place ANYWHERE (online, in health and community centers, the park, swimming pools, etc) and required a speaker, music device, and a small group. This gives the dance fitness system the ability to thrive outside of a traditional gym setting. Our team has been providing dance fitness programs for women and kids in community spaces since 2014 and online since April 2020, during Toronto’s first Covid-19 lockdown.
Our programs will continue to be SWEATY, safe, and facilitated by friendly dancers that are fitness and health professionals, physiotherapists and art therapists, and fitness lovers. While we love trying out a range of dance fitness classes, we currently offer Bollywood dance and Bollywood fitness programs, mom and baby dance fitness, Caribbean dance fitness, Vinyasa Yoga / Yoga flow, kids fitness circuits, kid’s Yoga, and specialty dance workshops.
To join us online or in person, do check out our schedules.
Sources
Fitness Formula Clubs: https://formula.ffc.com/fitness/info/the-evolution-of-group-fitness-classes/
ACSM’s Health and Fitness Journal: https://journals.lww.com/acsm-healthfitness/fulltext/2014/11000/the_evolution_of_group_fitness__shaping_the.4.aspx#:~:text=Group%20fitness%20can%20be%20traced,than%20disease%20treatment%20(1).
Fridman, Len, Reimagine. Refuel. Rebuild. Canadian Fitness Professionals, November/December 22
Fitness Pioneer : Aerobic Dancing Grew Into a Profitable Business in San Diego: https://www.latimes.com/archives/la-xpm-1988-07-28-ca-9678-story.html
Dalleck, Lance, From Ancient Greece to Zumba, Ace Fitness Org: https://www.acefitness.org/certifiednewsarticle/2224/from-ancient-greece-to-zumba-50-events-people-and-trends-that-have-shaped-the-history-of-fitness-part-2/
GX United: https://gxunited.com/blog/step-aerobics-history/#:~:text=Step%20aerobics%20came%20to%20life,an%20emphasis%20on%20athletic%20movements.
Great Big Story, Human Condition series on Youtube: https://www.youtube.com/watch?v=Oa-je1zux70
The girls at Stephan Leacock CC learning situational awareness
The girls at the Rexdale Hub learning about situational awareness
The girls at Success Beyond Limts, Jane Finch learning situational awareness
The youth at the Rexdale Hub learning how to escape hair grabs from the back
The youth at Stephan Leacock CC learning how to escape side choke holds
After 2 years of pandemic-related restrictions placed on Toronto recreation, we returned in-person with a fun dance and safety series under particiPACTION’s community better challenge.
In collaboration with AlbionBGC, L’amoreaux Community Center, Weston Frontlines, Success Beyond limits-JaneFinch, Agincourt Services, Rexdale Community Health Center, and our self-defense friends at Krav Maga Maleh Canada, we brought together over 75 youth living across 4 at-risk communities.
During our month-long workshop series, youth ages 7 to 19 yrs-old put down their phones and joined us for some fun dance warmups (Socacize, Bollywood, and Latin) and street-style self-defense sessions.
Youth gained awareness of potentially life-threatening situations and got the chance to practice escaping these situations in pairs. Participants were taught how to escape certain attacks such as wrist grabs, choke holds, back grab holds as well as knife and gun attacks. The instructor geared the workshops based on age group and demographic (girls-only/co-ed).
To ensure the workshop's success, all hosts and youth were consulted about the workshops and had a choice in part taking.
Key Highlights
All of the participants moved for at least 1.5 hours and met a part of their weekly exercise recommendations
Bot the hosts and participants enjoyed the workshops and expressed an interest in us returning again (both in our next series and through their own services)
Each workshop had between 10 to 20 participants in attendance (our goal was at least 8 per workshop)
All of the participants left with basic self-defense training and some expressed an interest in training further
If you’re an organization that is interested in bringing us in to get your group moving through a fun dance and self-defense workshop, please contact me here. Please do mention your ideas, demographic, location dates, and budget.
Ceejay, Sumera (Me) and Jesse at Stephan Leacock Community Center
By: Sumera Garcia-Quadri
After living in a city with the longest lockdowns in North America, and with pandemic restrictions that limited in-person recreation on and off for 2 years, getting back into regular physical fitness may not be as easy as we thought it would be…
I’m a fitness instructor and I found it difficult to go back to performing the physical activities I did before the pandemic. While our team ran online fitness programming for our members and benefited from participating in online classes as well, working out at home was not the same for me.
Due to physical/social distancing, I lost a great deal of momentum (i.e. I went from instructing several programs a week in-person to running all at home which meant there were fewer reasons for leaving the home). Government and public health officials discouraged us from leaving our homes unless it was for essential reasons. I also experienced weight gain due to the covid-19 baking trend and after my parent (my grandfather) died in the summer of 2021. And like so many, I was lacking the vital human connection and support that we as humans need to fuel and motivate our souls.
Once Toronto reopened fully in 2022, I was somewhat hesitant about going back to in-person group fitness and dance due to a fear of catching and spreading the virus, especially to my 80-yr grandmother who lives with me. Eventually, I got covid-19 twice in 5 months and I experienced long-term fatigue and exertion after a little exercise. I felt frustrated and unmotivated. It wasn’t until the spring of 2022 that I was able to exercise 3 to 4 days a week for about 45 to 60-minutes per session.
I started off with slow strength training classes at my local F45 training center. Once I was comfortable moving my body in a social setting again (outside of my bubble), I began walking every day and adding in moderate to high-impact cardio classes. I then got the confidence to instruct several kids’ classes a week in person with ease. Hence, I felt the effects of covid-19 both mentally and physically.
CSEP recommends 150 minutes of moderate to vigorous aerobic activities so that you can achieve optimal health. Typically there should be 3 to 4 days of cardio, 2 days of strength training, and 4 days of flexibility training. It is important, however, that you start off slowly to keep yourself from becoming overwhelmed and to reduce muscle and joint injuries.
Here are 5 ways to get back into physical fitness after covid-19
1. Enroll yourself in 1 weekly physical activity that you ENJOY (swimming, dance, hiking groups, skating, etc) - if you’re starting from scratch, taking 1 class a week is better than nothing!
2. Coffee walks - pick a fun coffee shop that’s at least 20-minutes away from your home/workplace/child’s school and walk to it (no driving or TTC).
3. Rediscover Toronto beaches and parks - choose one place a week. You can TTC it or drive there, but once you’re there, try to bike or walk briskly for at least 30-minutes while taking in the scenery.
4. Join a program or gym that is within walking distance from your home - not only will you help a local business recover from covid19 losses but attending a class in your area is convenient (a bonus is that you can go grocery shopping or grab a healthy dinner as a reward after class)
5. If you’re thinking of staying active from home or work, look for online dance/fitness classes - virtual classes may be around for a while to cater to those working remotely, vulnerable populations including older adults and moms and babies, and caregivers
Our team plans to return this Fall both in-person and online with 12-week dance fitness programs for women and girls. Please check out our schedules for more information on dates, times, and fees.
Remember, “it does not matter how slowly you go as long as you do not stop” - Confucius
Sumera
I love this article by Harvard Health for the simple fact that it raises awareness of the benefits of exercise that we often don’t see, the hidden ones in the BRAIN.
I was raised by my grandparents. I noticed that as I grew older, so did they both mentally and physically…
My grandfather tried to use exercise and a plant-based diet to manage his heart failure and weight for more than 40 years. My grandmother, however, adopted a better diet, fasting, and exercise (cardio and resistance training 3 times a week) in her 70s' after having 2 strokes as a result of not managing type 2 diabetes and almost losing her foot. My father also died at age 43 and he had diabetes and kidney failure.
Considering how far my grandparents have come, I'm surprised that they never discussed how exercise positively impacted their mental or brain health.
I often exercise to release stress and hurt feelings, to feel happier, maintain a better weight (I often consume more calories than I burn), and to get the chance to bond and meet cool people to chat with after class. I also notice that when my stress is down, my memory is better!
Whatever your reasons for exercise, I truly believe that if you choose a physical activity that you enjoy and can do it 3 times a week, you'll see benefits in so many other parts of your life, not just in your APPEARANCE!
Wishing you a happy brain,
Sumera
By: Sumera Garcia-Quadri
As part of a fitness team, I'm invested in the physical and mental health and social well-being of our littlest people!
We know there is a strong connection between regular physical activity and kids doing better in school and in their social life, along with feeling happier and having better self-confidence.
Because Halloween is celebrated by kids walking door to door to get treats in Toronto and across Canada, this blog will include 3 physical activities involving your household/current social circle that you can do in a post-COVID-19 era.
1. Outdoor mask-making game with your household/social circle only
What you need: paper plates or blank paper masks ($3), a pack of gems/stickers ($1), crayons/markers ($2), construction paper ($1), candy $3 (this may cost more if you have more kids involved)
From home: Hand sanitizer, Scissors, white glue, string, tape, a stapler, a large blanket or garbage bags, and enough Halloween character names written on paper to pull out of a hat
How: at a park, spread out a blanket or individual garbage bags across benches or on the grass. Making sure the kids have distanced far apart, place enough supplies on each child's station so they aren't sharing. Before they make their mask, each child comes up, one by one, to pull out a Halloween character from a jar. Their mask will be based on this character.
Each kid gets time to make it. Once completed, each kid explains their character and acts out what it does. The kid that shows the most movements wins the most treats.
Goal: To bond with others, be creative, and stay off their tablets/cells.
2. Halloween Treat Hunt – You Eat What You Hunt
What you need: hand sanitizer, enough clues written on paper for the total number of children involved, candy (each household can allocate $5 towards candy depending on how many kids are there)
How: among your household or social circle, choose a park to visit in the early evening. One adult/parent goes ahead of time to hide treats in different areas and then writes down clues on how to find it on paper. Once at the park, each kid or pair gets certain clues to where the candy is hidden. The pair/child that finds all of their treats first gets to choose their next activity (i.e. what Halloween movie to watch, or healthy Halloween treat to make on Halloween)
Goal: To encourage kids to move for at least 30 minutes, similar to trick or treating.
3. Halloween Haunted Walk – Discover Your City
What you need: A cell/tablet/pc and internet to look up haunted parks in Toronto, hand sanitizer, and healthy versions of kids treats (think of ingredients that cost under $10)
How: One early evening, choose a few of these parks to visit. Once at your site, look for monuments that tell you the history or open up a podcast telling you the haunting at that location. Bring treats as your snack for the walk (up to $10) / additional costs of gas/transit tickets to factor in unless you walk or bike there.
Goal: To move for at least 1-hr combined across different parks while getting spooked!
A site idea to explore: I live in the high park area. The house of John Howard, the original owner of the high park, is said to be haunted by his wife Gemima. She died of breast cancer. She was the first to be diagnosed with the condition in Toronto at that time.
Haunted site links below:
https://www.toronto.com/news-story/4176168-history-of-hauntings-at-colborne-lodge-resurface-as-halloween-nears/
https://www.toronto.com/things-to-do/haunted-places-in-ontario/
https://dailyhive.com/toronto/toronto-haunted-locations-2017
Bringing in my favorite season with a delicious Pumpkin Pie Square Recipe!
Healthy, low-carb and dairy and gluten-free. Desserts don't have to be bad for you when made nutritiously, are low in sugar and fat, and consumed moderately.
Here's the Recipe:
Filling:
2 eggs
1/2 c almond milk (OR ANY NON DAIRY MILK)
1/3 c maple syrup or raw honey
2 c pumpkin puree (no sugar added)
1 tsp each cinnamon & ginger
1/4 tsp each nutmeg, cloves & cardamom
2 tbsp vanilla puree (I use clear Mexican vanilla)
Crust
1/2 cup ground almonds or almond flour
1 1/2 cups brown rice flour
1/4 c vegan butter
1 tbsp vanilla
2 tbsp honey
2 tbsp cool water
Method:
blend all crust ingredients in a food processor until combined. Pour and press into a non stick 8×8 pan lined with parchment. bake at 350 degrees c for 15 to 20 mins or until golden brown. Set aside to cool. Mix all wet ingredients in a food processor. then add filling to cool crust. bake at 350 degrees c for 60 to 75 minutes or until a knife inserted comes out clean. I prefer utensils over toothpick tests.
Slice into squares, enjoy with coffee, and eat!
#dessert #pumpkinpie #autumn #healthyeating #healthydesserts #sweet #yummy #delicious #baking #nutrition #fitness #healthyrecipes #pumpkin #vegetarianrecipes #love #lowcarb #lowsugar #glutenfree #dairyfree
Before Fall rolls in, I wanted to take a moment to share some of the key takeaways from our first outdoor kid’s fitness program in the High Park area.
1. We had a total of 18 kids registered across 2 sessions - that showed me that there was more demand for a program like this than I had imagined (YAY!)
2. We never had to cancel a class due to rainy weather (YAY!)
3. All of the parents were highly flexible and communicative -parents were always ready to reschedule a class in case of bad weather and awaited my email updates 2-hours before a class start time. I was lucky to have parents disclose their child’s needs ahead of time so that I could plan accordingly to support them in a group setting
Please note: I am not trained to work with children with special needs, but I do my best to accommodate all children where I can. If I cannot, I have an honest discussion with the parent(s) on what I feel is best for them when it comes to this type of program. That may include having the parent(s) assist in the class and/or issue a refund back to them so that they can enroll their child in a program that fits their needs.
4. Every child enrolled participated in ALL of the activities - I encouraged children to learn core fitness exercises through games and circuits that ranged from non-competitive to competitive at their own pace and by encouraging them to try different levels/variations as long as they did not have injuries.
5. All of the kids got along - It’s not easy to participate in a group activity with people we don’t know! That is why I was blown away by how well the kids came together in such a short period of time to get to know me and their peers.
We have a 0 bullying policy and I am proud to report that we had 0 bullying - this includes hitting, object throwing, name-calling, gossiping, and swearing.
What’s Next?
We’re gearing up for an outdoor Kid’s Fitness program this October with a Halloween element to it in hopes of keeping our little friends motivated to burn off some extra sugar before Halloween Day!
For more info on this 4-week session/to join a waitlist, click here
By: Sumera Garcia-Quadri
There’s nothing sweeter than making a homemade card for someone special - especially during the extended lockdown in Toronto. So turn on your favorite song and let your creative juices flow!
NOTE: All of my shapes are made with a ruler or using kindergarten hacks - I encourage you to trace your shapes by hand as it encourages fine-tuning skills and creativity for kids. All cards are made from dollar store products and home supplies.
What you need: 1 page of glitter paper, 1 page of colored card paper (stiff card), a hole paper punch, string or ribbon, 1 pencil, any colored marker, a ruler, scissors, or an Exacto knife.
How: use your ruler or imagination to draw a mouth on the glittery piece of paper. Then draw a smaller mouth inside of the larger mouth about an inch or 2 below. Using the scissors or Exacto knife, carefully cut around the larger mouth. Cut out the paper below the smaller mouth. Now you have a mouth/lips. Place the stencil on the other piece of paper and trace around the larger mouth with a pencil. Then cut out. Now you have 2 mouths. Put the glittery mouth on top of the other mouth and use the hole puncher to punch holes through both pieces on any side of the mouth. Slide a piece of string through to tie pieces together. Tie loosely so you can slide the pieces up and down.
You’re done - write your message inside the mouth and decorate with any pencils or stickers.
What you need: 1 piece of colored card paper (stiff card), a hole paper punch, any string, a message label, any colored marker, a ruler, scissors, or Exacto knife.
How: Fold your paper in half and draw half a heart. Then draw another half heart a few inches below the larger heart. Cut out the larger heart with the scissors or Exacto knife carefully. Then cut out the smaller heart. Now you have a heart frame. Use the hole puncher to punch a hole at the top of the heart. Slide a piece of string through the hole, add a message tag, and loosely tie the string so that the message hangs down like an ornament.
You’re done - write your message along the edges of the heart and decorate with any pencils or stickers.
Happy Valentine’s Crafting!
Sumera
making a heart stencil
making a heart stencil
By: Sumera Garcia-Quadri
Thanks to technology, families, friends, and schools and small businesses across the world have been able to connect with each other during COVID-19! Being mindful of the fact that many countries are going into lockdown for a second time this year due to the spread of the virus, I would like to share some activities that we can all do online during such a beautiful time of year.
All you need to throw a fun holiday party on Zoom is a: tablet/pc/cellphone, internet, a few willing friends and family members, and a festive outfit. A bonus of having an online party is that you don't have to worry about splurging on fancy gifts or worrying about drinking and driving!
A quick tip if you're new to Zoom. There's a meeting time limit for free users. Go on the Zoom site for their plans or see if a member in your party has a paid account and can host the event for you.
1. Christmas Choir Party on Zoom – Inspired by my best friend, Diana
Goal: To heal the soul with music, to bond with others through a positive outlet, and to invite your family and friends to join in on the fun
Cost: free / the cost of Zoom for the month
Time commitment: a month
How:
1. Create a choir group.
2. Together, choose 4 songs and rehearsal times once a week for 4-weeks and the party date. Practice 1 song per week and leave one song for a sing-a-long at your party.
3. In an email, send out the weekly Zoom link, schedule, and the chosen song lyrics and karaoke MP3s.
4. Invite your guests to your party via email and attach the sing-a-long song lyrics.
Tips: The host should enable audio sharing and screen sharing for the song lyrics. Participants should try to connect microphones to their devices so that they can hear each other over the music. At the party, all of those performing should have their cameras on only. During the sing-a-long portion, ask guests to unmute themselves and turn on their cameras.
2. Wreath Making Party on Zoom
Goal: to enhance creativity, hand/fine-tuning skills, and to bond with friends and family through craft making.
Supplies: a plain wreath, glue gun, clear glue sticks, scissors, twist ties or string, and any decorations to dress your wreath with (cranberries, fake flowers, feathers or pine cones, tree branches, cinnamon sticks, gift wrapping paper, wires (be creative),
For a low-cost wreath, Dollarama has some under $3. To make your own, cut 2 large circles out of thick cardboard box and glue them together.
Cost: $10 & up
Time commitment: at least 2 days – factor in time to get the supplies and to distribute them if buying in bulk for a group. Time to create an email invitation and with design ideas, and a day for the festivity along with preparation and clean up.
How:
1.Set a date and time for the party and a time length
2. One-week before the event, send out an email containing the Zoom link and a list of the supplies. Include templates for different wreath designs to encourage creativity.
3. Towards the end of the party, ask everyone to show their wreath unfinished or finished, share what they're thought making process was, what they liked about the activity, and take a group picture for your social media!
Tips: If you're hosting this event for the first time, do practice making a wreath beforehand to get a sense of what issues your guests may face. Have a Christmas song list ready during the craft-making portion to set the mood. If sharing from your device, enable audio-sharing so the guests can hear the music clearly. You can also record the session on Zoom if you have a premium account.
3. Gingerbread Home Making Party on Zoom
Goal: to enhance creativity, to eat delicious candy and chocolate, and to bond with friends and family online through food building.
Supplies: 6 gingerbread squares (6 x 6 preferably), lots of icing bags, and tons of fun candy, chocolate, gift wrapping, whole spices (cinnamon sticks, cloves, etc). A gingerbread kit may be cheaper than buying the supplies individually but the designs are usually limited.
Cost: $15 & up
Time commitment: up to 2 days to get supplies/distribute if buying in bulk, to draft email and ideas and a day for the festivity.
How:
1.Set a date and time for the party and a time length
2. A week before the event, send out an email containing the Zoom link and a list of the supplies. Include templates for different gingerbread home designs to encourage creativity.
3. Towards the end of the party, ask everyone to show their home unfinished or finished, share what they're thought making process was, what they liked about the activity, and take a group picture for your social media!
Tip: If you're hosting this event for the first time, do practice making a home beforehand to get a sense of what issues your guests may face. Have a Christmas song list ready during the craft-making to set the mood. If sharing from your device, enable audio-sharing so the guests can hear the music clearly. You can also record the session on Zoom if you have a premium account.
Super delicious, low carb, refined sugar free and dairy free.
Pumpkin pie filling
2 cups pumpkin puree
1/2 almond milk
1/3 maple syrup
1 tsp each cinnamon, cloves and ginger powder
2 large free run eggs
Crumble
1/2 cup almond meal
1 cup long oats
1/2 tsp cinnamon
1/4 coconut oil or vegan butter
1/4 cup maple sugar
1 tbsp chia seeds
4 tbsp pumpkin seeds
Method
Mix pumpkin pie ingredients together in a bowl. Pour into a nonstick pan. Mix crumble ingredients in same bowl until you get a lumpy consistency. Pour on top of pumpkin mix. Bake at 350 degrees Celsius for 45 to 50 minutes or until the top is golden brown.
Top with anything you like. Fyi, If you add more nuts than the fat increases. If fruit, then the sugar intake increases too.
590 Tahoe Keys Blvd, South Lake Tahoe, CA 96150
