Inside Our Back-to-School Girls Safety Workshops

 
 

Inside Our Back-to-School Girls Safety Workshops

By: Sumera Garcia-Quadri

As kids head back to school and the days grow shorter, personal safety is top of mind for many parents in Toronto. While we can’t always control the world around them, we can choose to prepare them. Since 2019, we have been helping Toronto kids and teens navigate our city bravely with their heads up, and off of their cell phones.

This Fall, I am running a one-time Back-to-School Street Safety Workshop specifically for girls ages 8 to 13 in the Bloor West–High Park area, alongside our monthly Women’s & Teen Girls Street Safety Workshops. Our street safety classes aren’t about making girls feel scared; it's about making them feel secure. Our hope is to give girls the confidence and awareness to tackle the school year - whether they are walking home from school, hanging out with friends, traveling by bus to a sports class, or heading to a volunteer opportunity.

Our beginner-level safety classes are made to be safe, supportive, and led by coaches with years of experience working with both women and kids. Parents can rest easy knowing there is absolutely NO sparring or combat training involved. Instead, our classes are super fun! We use games, drills, and lots of group practice built around real-world scenarios so they can naturally retain what they learn.

Here is what they can expect to learn:

  • Beginner defensive stances: We teach strong stances and techniques to block and escape common attacks and grabs.

  • Situational awareness: Girls learn how to actively spot and avoid risky situations before they escalate.

  • Trusting gut instincts: We help them recognize that internal "radar" and know exactly what to do when a situation just doesn't feel right.

  • De-escalation tactics: They will practice using confident body language and strong words to successfully defuse and escape a situation.

To ensure every participant gets enough hands-on practice, we limit the class to just 12 spots. This workshop runs entirely based on advanced registration, so securing a place early is essential.

Private workshops are also available by request for schools, kids' clubs, sports teams, and community groups.

For schedules, fees, and to sign up, click here.

Art, Safety & FIFA World Cup Fun in Toronto: My 7th Annual Safety Series!

 
 

Coach Jason at the boys and girls club of Albion

Coaches Daron and Josh from Scarbarian Boxing at the Youth Wellness event at Mcgregor Park CC

To celebrate the FIFA World Cup in Toronto, we brought the tournament's energy to youth in Flemingdon Park, Central Scarborough, and Rexdale. Together, my community partners and guest martial arts coaches, used the ARTS to get 75 kids and teens moving and having fun!

Coaches Jason (owner of Rybak Sports Academy) and Daron (owner of Scarbarian Boxing) taught kids and teens basic safety skills, like how to de-escalate from a potentially dangerous situation, how to create distance and protect our bodies, and how to communicate and use our words to get help. Both coaches used simple, fun, and age-appropriate games and drills to cater to various demographics and levels.

Personally, a massive highlight of the summer was being able to share my love of arts and crafts with youth. Last year, my family and friends took part in designing their own soccer ball art using my template to see how I could make the project practical for kids and teens. With Dr. Mussarat and Salma at Flemingdon Health Center and Eileen and the Scarborough youth council at McGregor Park CC, I had the incredible opportunity to run free community soccer art sessions. Once youth began drawing and collaging, they were completely locked in, channeling their passion for soccer and summer time into beautiful art projects.

I want to thank my funders, the City of Toronto and ParticiPACTION for making this possible. If funding allows, I cannot wait to keep this momentum going with a special Halloween Dance, Mask-Making, and Street Safety Series this Fall.

To see what we did, do check out the carousal of pictures above and videos on the left.

What My Knee Injury Taught Me & How It Can Help You

 
 

What My Knee Injury Taught Me

By: Sumera Garcia-Quadri

Dear members, instructors, and peers,

Since January, I’ve been on an intense rehab journey. Just as my jaw pain got better after two long years, I hit a frustrating setback: knee osteoarthritis & tendonitis, and a hip impingement.

Luckily, my youth Baseball back round, sport coaching tools, and my strength, conditioning, and corrective exercise training helped me kickstart my own recovery. Over several months, I moved through what you can call the “Return to Sport” stages which has allowed me to begin jumping again (HUGE! for me) and get back to instructing and dancing more regularly.

However, I realize that not all of our members have sports or rehab training in their back pocket which is why finding the right clinician matters so much.

In a city saturated with stunning clinics, finding the BEST person for your aches and pain is critical, especially if you’re paying out of pocket. Many clinicians are great at hands-on care, but their exercise plans often stop at the basic level. Because many of you are active outside of our seasonal dance and fitness classes, I feel you would benefit from having an active practitioner who understands high-level movement progression vs. a rest and wait approach.

Personally, I drive 30 minutes to see a manual osteopath. She was a personal trainer who overcame a paralyzing back injury to Olympic weight-lifting over 200lbs while pregnant. She got my whole body back into alignment to reduce the strain on my hip and knee. Within weeks, I was walking up and down stairs and squatting again with less pain.

If you’re experiencing pain and hoping to return to an active lifestyle OR just trying to stay pain-free, here are 3 tips to finding the best person for you:

  • Match backgrounds: Look for a clinician (i.e. Osteo, RMT, Chiro, Physio) who lives an active lifestyle and understands the specific demands of your physical activity. If the person has personally overcome injuries, they may have greater empathy and practical knowledge regarding your recovery timeline.

  • Ask around: Ask friends and family members who successfully bounced back from debilitating injuries about who helped them recover and what they did for them.

  • Ask for a return to activity plan: Choose a practitioner who conducts a thorough assessment and can create a clear return to activity plan. They should be able to lead you safely through the stages OR refer you to someone at their work - like an experienced trainer who has training in injury recovery, strength and conditioning, and/or corrective exercise.

Every recovery journey looks different, some days will feel good and some days won’t. My hope is that you find the right rehab person to support you through all of it.

Hoping you dance and move for years to come,

Sumera

Getting Kids Moving Sinch 2018: Our Kid's Fitness Programs for Ages 6–11

 

Since 2018, I have been running a super fun kid’s fitness program in the High Park area, both outdoors and indoors, and with community centers and organizations across Toronto.

Over the years, I noticed that kids ages 7 to 11 ENJOY it because we provide a non-judgemental environment. Whether they have 0 to basic sports experience, EVERY kid gets to move at their own pace in a space where "getting it right" matters much less than "giving it a go."

Our curriculum keeps kids (ages 6–12) moving and having with:

  • The Secret Circuit: Our fitness program use "functional exercises" designed to build real-world strength.

  • The Weekly Skill: every week, we focus on a new Fundamental Movement Skill (FMS) specified by the Coaches Association of Ontario such as throwing and catching, kicking and passing, and leaping and jumping.

  • Team Spirit: Through pair drills and group games, your kids will learn teamwork, have friendly competitions, and make new friends while burning off that extra energy.

    To join our program

    Parents can see our High Park class dates and times, click here

    Are you a community center, camp, or school looking to add a class or recurring program to your curriculum or event, please contact me here

For more information about me (Sumera), click here

A Little Look Into Craft Saturdays With Me

Creative Halloween masks

 

wooden ornament making

practicing drawing winter ice skates on wooden circles

Bringing our haunted houses to life, one window at a time

I’m Sumera and since 2020, I’ve had the joy of leading festive craft programs at the Libraries and local after-school clubs. Building on that foundation, I have been a dedicated art facilitator with the Toronto Libraries and kids' clubs since 2022.

In a world filled with tablets and screens, finding a space where kids can roll up their sleeves and get messy and creative is more important than ever.

This winter, I am offering a fun 6-week program in the High Park-Bloor West area designed to spark imagination and build confidence through crafts

Each week, we tackle a brand-new, winter-themed project that connects to the world around us. Our curriculum includes:

  • The Winter Olympics: exploring motion and winter sports using recycled cardboard

  • Valentine’s and Easter: card stock and wooden projects that celebrate friendship, life, and CHOCOLATE!

  • FIFA World Cup in Toronto: Celebrating the world’s game as it prepares to arrive in our home city!

I believe that quality arts programming should be accessible to local families. To keep this program affordable, the fee is just $115 for the full 6 weeks—covering all materials and instruction.

For the full schedule and to register, click here

I Tried The Retro Walking Trend!

I Tried The Retro Walking Trend!

By: Sumera Garcia-Quadri

As part of my summer break routine which focuses on recovery, mobility, and light training, I thought I may as well add in slow RETRO WALKING  (basically it's walking backwards).

Retro walking has blown up all over Instagram with some people doing it on a treadmill and others with sledges. Some sports like hockey and soccer train their players to move backwards so that they can see their opponents, which means that they end up targeting and strengthening muscle groups that the average person, like me, does not train everyday. While some dances do have backwards movements, they aren't performed for long period of time.

After reading some articles by Cleveland Clinic, McGill, and UCLA (cited below) on retro walking and learned that it can help reduce knee pain, burn more calories, and work the glutes, hips, and hamstrings more than forward walking which relies on calf and quad muscles more, I knew I had to hop on board.

Here’s what I found from backwards walking off the bat:

  • It’s FUN! I ended up laughing a lot as you see in my clips because it felt funny doing it

  • I didn’t feel any pain in my knee joints or on the bottoms of my feet, specifically my arches. This was a BIG bonus for me as I still need to move while I recover from right knee pain and foot arch pain caused by fallen arches.

  • I was pretty slow because I didn’t want to hit my toes against anything and hurt myself. This forced me to concentrate and make a mind, body, and soul connection.

  • It forced me to stand up tall (like a posture correction) so that I wouldn’t loose balance and fall

  • I felt my hip flexors and heels take on a lot of the impact (not sure if this is good for me yet)

  • I found that walking backwards with weights in both hands or in one hand pushed me down into my heel and toes

  • I will continue to do backwards walking with weights because it has not hurt my knees or feet so far

    My tips if you’re going to try it out:

  • have a clear space free of any objects and toys and put padding on anything sharp

  • start with your shoes on to prevent any slip and falls and hurting your feet and ankles

  • try walking backwards close to a wall in case you need to hold it for support

  • do not use any weights yet

Check out the articles below for more about walking backwards and it’s benefits:

Cleveland Clinic: https://health.clevelandclinic.org/benefits-of-walking-backwards

UCLA Health: https://www.uclahealth.org/news/article/walking-backward-may-have-link-increased-cognition#:~:text=It%20can%20strengthen%20the%20muscles,be%20kinder%20to%20those%20joints.

McGill University: https://www.mcgill.ca/oss/article/critical-thinking-health-and-nutrition/benefits-backward-walking-are-not-solid-ground

BBC: https://www.bbc.com/future/article/20231110-why-walking-backwards-can-be-good-for-your-health-and-brain

Performance Lab: https://www.performancelab.com/blogs/joint-support/why-is-everyone-walking-backward-on-tiktok?srsltid=AfmBOopcCrXwq4UAIi04r34tdozu_tNddpB2_BPhjL4qSqYBkQH4W3-m

Bringing Street Safety To Young People: 2025 Dance & Street Safety Series

Bringing Street Safety To Young People: 2025 Dance & Street Safety Series

By: Sumera Garcia-Quadri

This June, I was lucky to run three FUN-FILLED sessions for youth ages 13 to 19 for the 2025 PartciPACTION Community Challenge. With their generosity, the City of Toronto, and 3 host organizations, we got approximately 40 youth to turn off their cells and BUST A MOVE!

Since 2019, the goal of the safety series has been to get youth to move more and feel safe as they walk around their neighborhoods, with an emphasis on those living in areas tackling high gun violence rates.

I believe kids and teens should feel safe when walking to and from school, from a friend’s house, and from work or volunteering in the day and night.

Here are 5 takeaways from the June series

  • For the first time, all of our sessions were co-ed with a high number of teen boys ages 13 to 19 participating

  • Youth learned how their stance, posture, and eye contact could play a BIG role in how safe they were on streets through fun games and drills

  • We touched on distracted walking (looking down at a cell or listening to loud music on our earphones while crossing the street) and how certain footwear can lead to slip and falls. We agreed that personal injuries SUCK and can keep us away from the activities we love, like sports and dance!

  • Together, boys and girls brain stormed ways to address and escape different situations like being followed home from a party to someone trying to follow them home from the mall

  • All host organizations were consulted in advance on how we could deliver a session for their community effectively

I would like to thank our host organizations for collaborating with me for a 6th year, Jessica and Tanya at AlbionBGC, Cori at RCHC, and Alyssa at McGregor Park CC and Eileen at Malvern CC. Thank you to our sweet dance instructors Jess and Alejandra.

Please keep an eye out for our 2nd kid’s Halloween Dance & Safety series coming in October.

Sumera

 

Why We Offer Online Dance & Fitness Classes

Why We Offer Online Dance & Fitness Classes

By: Sumera Garcia-Quadri

When we first shifted our in-person programs online in March 2020, it was due to the first pandemic-related lockdown in Toronto. We had no idea how to deliver a GOOD online class! We were barely getting by and hoping everything would go back to normal. After almost 2 years of on-and-off restrictions on dance and fitness, however, our instructors accepted the situation and we worked together to improve our online class experience with a lot of trial and error.

Once dance and group fitness reopened fully in Toronto, I saw a lot of hesitancy from our members about returning, especially from those still working remotely or living with health issues. That’s when I decided it was important to continue offering virtual classes 1 to 2 days a week to support the mental and physical health of those who choose to join us seasonally.

For the past 5 years, we have been able to run 10 different virtual dance and fitness classes in Toronto including Adult Bollywood Fitness and Bollywood Dance, Caribbean Dance Fitness (Socacize), Latin Dance Fitness for women and girls, Yoga Flow for kids and adults, Belly Dance Fitness, Hawaiian and Tahitian Dance Fitness (Hula), Barre Fitness, Mom and Baby Fitness, and our annual free youth dance and safety series.

Here are 5 things you can expect from our online classes

  1. Caring Instructors

    Our instructors are given insight into the participants joining that program (based on their PARQs and responses) and provide modifications to help participants of various ages and fitness levels. If we have a woman who is pregnant or a participant living with a chronic health condition, we offer tips on how they can make the most out of the class and try to avoid injuries and discomfort.

  2. A Strong online experience

    We use Zoom so we can share our music directly from our devices while we cue with our voices and hands. Whether we use microphones or earphones, we try to make sure participants can hear the music. When an instructor is not well heard, we know that using our hand gestures or cueing movements before a song may be a good option too. We try our best to have a strong internet connection, but sometimes things impact that, and we make up for that by offering extra time.

  3. A Social Outlet

    For those who cannot leave their homes (i.e. physical limitations, injuries, caregivers), online programs are a great option. They allow someone to improve their physical and mental health while bonding with others before the class starts through a quick chat or the textbox. It was through our class chats that we found out more about class participants who were joining us from Brazil, Japan, and New York!

  4. An intimate-setting

    We allow up to 15 participants in our online classes for a personalized experience. We get to know the names of our members and learn more about what they’re up to, from their family life to travels to what they eat for dinner!

  5. They can stay active anywhere

    For those who travel for work often, online classes give them the option to join us from wherever they are and from any device, be it a cellphone or tablet. I notice that members who travel a lot for work tend to hold off on registering for in-person programs regularly and this can impact their fitness plans.

To check out our online programs, click here.

5 Benefits of Our Kids Yoga Class

 

Amelia and Rose doing a Tree pose in our outdoor kid’s fitness program

5 Benefits of Our Kids Yoga Class

By: Sumera Garcia-Quadri

  1. We Instruct an Age-Appropriate Class

    Kids are not mini-adults, kids are kids! To encourage kids to join us after a hard day at school, our kid’s Yoga class includes FUN icebreakers and fun warm-up games, playful animal safari rhythms, and pair bonding activities.

  2. We Encourage Emotional Regulation

    Fights and conflicts happen all of the time - at home, at school, and sometimes on the street. Kids must learn to handle and resolve conflict positively (without violence or yelling and screaming). In our Yoga classes, our breathing techniques can help children calm themselves down when they feel angry, hurt, or upset, and bring their nervous system down. We know that when we’re feeling better, we make better decisions.

  3. Strength and Flexibility Training

    Many Yoga poses are known to improve full-body strength and flexibility which can in turn help kids excel in school sports and physical activities. Research shows that having good skeletal muscles can help us recover from injuries and illness. Giving kids the chance to grow strong lean muscles at an early age can help keep them dancing and playing the sports they LOVE for years to come.

  4. We're Trained to Work with Kids of all Levels

    Sumera was lucky to receive training in the Coaching Association of Canada’s Fundamental Movement Skills program and understands that all kids develop differently and perform based on their past and current experiences. Any kids instructor under Sumera must have experience instructing kids of all ages and levels, valid CPR training, and a police check VSC.

  5. Positive Social Connections and Opportunities

    During the pandemic-related lockdowns in Toronto, kids became used to entertaining themselves with devices and social media. Our kid’s Yoga class gets kids to POWER OFF THEIR DEVICES for an hour and connect with other kids their age face-to-face through our games and pair activities. Social opportunities help kids feel happier, better about themselves, and more confident in their everyday lives.

For more information on our Kid’s Yoga Fitness class, click here.

Why It's Important To Go SLOWLY During The Holidays

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

2 Delicious & Healthy Christmas Desserts

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:

  1. Preheat the oven to 350 degrees F and line an 8 x 8 loaf pan with parchement paper

  2. 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.

  3. 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

  4. 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:

  1. 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.

  2. 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.

  3. 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.

  4. 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.