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

5 Things About Our Women's Bollywood Dance and Fitness Programs

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.

5 Things About Our Women's Bollywood Dance & Fitness Program

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:

1. We’re community-based

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

2. We’re dancers and fitness instructors

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

3. We’re fun!

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.

4. We’re female-only and intimate (allowing up to 15)

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.

We’re Seasonal

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.

Want More Info? Do send us a message below

10 Things We've Done Since Social Distancing Began

By Sumera G. Q.

When I hear some say that they are not affected by the Coronavirus, I'm lost for words!

Like us, some of our class participants have lost their jobs or their partners have, some are living with the pain of losing a parent and not being able to attend the funeral and grieve physically with their family members, and for those with kids, some have had no choice but to home school their children and help them with their homework assignment which can take hours to finish.

Keeping these realities in mind, I felt it was important to shed some light on 10 that we have done to try to keep our participants, family, and friends moving and feeling less stressed out at home since we officially stopped in-class programs on March 17. We are also coping with the effects that the virus has had on our families and personal lives at the same time.

1. In March, we created over 90 videos to replace the remaining classes for the 2020 Winter session for mom and baby Ballet workouts, kids fitness and games march break camps, and women's Bollywood dance and Bollywood fitness programs offered across 4 locations.

2. Implemented 3-weeks of free trial online classes for feedback and to encourage current and new participants to get used to the new normal. These included: Zumba Fitness, Pound Fit, Mom and Baby Ballet, Bollywood Dance, Classical Indian Dance, Stick Dancing, Bollywood Dance Fitness, and Strength Training workouts

3. Implemented our first online kid's programs for May in under a week with 2 free trials and 2 instructors

4. Contacted participants to provide credits or refund options if necessary - We are very lucky in that many of our clients were generous and supportive during this time

5. Created a COVID-19 gift package to support both a friend and us at home

6. Made the tough decision to proceed with 3 locations this Fall, and to give up one

7. Planned for a fall return with basic programming and 3 primary instructors

8. I decided to strengthen our current partnerships and relationships with fellow instructors in hopes of supporting each other where possible and just to say, you're not alone! So often when we're doing well or on the go, we forget to do small things like say hello or thank you!

9. I'm proud to say that where many large gyms and studios have failed (by freezing memberships, refusing to correspond with customers in a timely manner, and not provide other alternatives) we stepped in. With the city changing the rules on a daily basis, so did we!

10. I applied to a hand full of grants for artistry and to run virtual youth dance and fitness sessions for those living in unsafe communities and violent homes - I have been fortunate to have received some support due to my volunteer work and supportive partnerships with youth and community organizations

2 things that let us know that what we're doing is needed in some capacity is first, the sweet notes and reviews we've gotten, and two, some of our friends and family members from Edmonton to Spain that aren't into the home workout thing have signed up for our online classes to bond and sweat with us. That's something we don't get during normal times!

We have high hopes of returning both in-person and online (if necessary) this September.

To stay in the loop, follow us on Instagram and Facebook @fusioncardiotoronto or join our mailing list on the home page here.

Stay home and stay well,

Sumera

Our Sweet Valentine's Indian Dance Workshop - Highlights & Pictures

On Sunday, February 16, our team and guest instructor Pooja Raval came together to instruct a sweet Valentine’s Indian Dance Workshop with the goal of promoting Classical Indian (Bharatnatyam) Fusion, Bollywood, and Garba among our fitness participants all while having fun burning off calories from those Valentine’s dinners! Like our Fall workshop, I think we did just that!

During the 3-hour workshop, participants learned easy to follow movements, styling techniques including eye and hand expressions, and that exercise can be fun in a female-only setting. The workshop encouraged past participants to improve on their basic steps and technique with new choreography and to become familiar with the rhythms. We ended the evening with our very first Garba workshop filled with fast and energetic rhythms and movements, pair practice, and lots of sweat!

While this is our last 3-hour workshop, we look forward to putting on dance workshops each session that will focus on one dance/art form.

For more info on the next series, please join the e-news list (on the home page) or send a message below.

Best Shoes For Dance Workouts and Classes - Under $80

Throughout the last years, I’ve seen my share of shoes. And I’ve worn my share of shoes. Shoes that look great on but aren’t functional for dance workouts/dance classes. I’ve seen some come in with heels, others in winter boots, and some in sandals. I’ve even seen some participants throw off their shoes in the middle of a class because they just aren’t able to move in them as they’d like to. Wearing the wrong shoes in a dance class is like driving a car in the snow with summer tires. You’re getting by until one day, you just can’t.

To help you find the best shoe for your dance workouts/classes, without breaking the bank, I’ve put together a quick list of inexpensive shoes available in Toronto and online. Most of the shoe brands and styles on the list I’ve purchased and really liked wearing.

1) Dance Sneakers (suitable for high impact dance workouts/classes)

Reebok Women's Hayasu (Starting at C$40 Reebok online)

Reebox Women's Pilox Dance Sneaker (C$60 Sears Canada)

RYKA’s Women's 'Grafik' Training/Studio Dance Shoe (C$70 at Sears Canada)

Pastry’s Hip Hop Dance Sneakers (C$70 at Dance Wear Center)

2) Jazz Sneakers (suitable for dance classes)

American Ballet Theatre Women’s Twin Gore (C$30 at Payless Canada)

Capezio DS29 High Top Split Sole Dance Sneakers ($40 at Dance Wear Center)

Canvas Phanton Bloch Jazz Show (C$56 at Malabar Toronto)

3) No to Low-Cost Options

An old walking shoe (with a flat bottom that has minimal grip and allows you to twist and turn easily). Running shoes are not ideal as they are made for forward motion.

Barefoot (jumping and rumbling may have an impact on your knee joints and ankles. If you tend to get sweaty feet, this option may not work well.

Investing in a good pair of shoes will pay off if you’re getting the results you want. And you don’t have to spend over $90 to reach it.

The one thing I wish for all of you is fewer injuries and better performance.

For further reading, check out these articles:

Shape: http://www.shape.com/lifestyle/beauty-style/best-sneakers-crush-your-workout-routines

Elle Magazine: http://www.elle.com/fashion/news/g26198/podiatrist-approved-workout-shoes/?slide=5

A Mesmerizing Evening of Classical Indian Dance & Bollywood Fusion Workshops

On Saturday, October 5, our team ran a Classical Indian (Bharatnatyam) and Bollywood Fusion workshop to inspire the participants taking our Bollywood Dance and Fitness programs physically, mentally, and artistically. After seeing lots of big smiles, hearing lots of laughter, and getting to see the beauty and gracefulness in their movements, I think we did just that.

During the 3-hour workshop, participants were taught a history of the dances they were learning, the meaning behind the songs, and beginner steps and techniques in Classical Indian Dance (Bharatnatyam), Classical Indian dance with Bollywood Fusion, and Bollywood Dance Choreography (an evolution of iconic moves and songs from the 70’s to now). All instructors provided professional, easy to follow, and exciting learning experiences for the participants.

Although we’re sad that the workshop is over, we look forward to putting on another workshop series in February for all of you who want to join us!

For more info on the next series, please join the e-news list (on the home page) or send a message below.

Bollywood Magic At The Tibetan Women's Association Fundraiser

Bollywood Magic At The Tibetan Women's Association Fundraiser

On August 31, Kalsang, and the dedicated Tibetan Women’s Association volunteer committee invited me to their 2019 Annual Bollywood Fundraiser to put on a Bollywood dance lesson for over 200 lovely women joining them. As I’m all about making workouts fun and good causes, I was thrilled to hop on board and help raise funds for their community needs!

If you grew up in Toronto, like me, than you know, that if anyone knows Bollywood, it’s the Tibetans! For this reason, I spent extra time getting their input on songs for the night so that I could make their Bollywood night everything they saw in the movies, and more!

During the one-hour lesson, the women learned 6 easy to follow dance moves to Saki Saki. With practice and lots of laughing, the women performed the entire routine for me, and most importantly, themselves. We also busted out a friendly competition where one lucky lady walked out with a belly dance scarf.

To see clips from the event, please visit:

https://www.instagram.com/p/B2AqhTanyyj/

https://www.facebook.com/fusioncardiotoronto/videos/1399632713522424/

To find out more about the Tibetan Women’s Association of Ontario, do visit them at: https://www.facebook.com/TibetanWomensAssociationofOntario/

If you would like to add some Bollywood Magic to your event, please feel free to contact me below with more information on your event and what you’re looking for.

Happy Fall and stay active!

Sumera

How To Keep Your Kids Active This Winter

In the winter, there are a variety of exciting outdoor physical activities to get your kids involved in. Kids, however, may find participating in winter activities more of a chore than a pleasure due to the cold weather conditions. And for parents, the costs associated with paying for winter apparel, equipment, and/or lessons for activities like hockey and skating, to name a few, can be a burden. The good news is that there is still a fun way to keep them active without all of the hassles.

Indoor Group Fitness Classes Are A Great Option

Group fitness classes are great for both parents and kids because there are a variety of options and price points to choose from, most take place after school or on weekends, and are held at a local community/health center, united church, library, or your child’s school. Talk to your child’s school’s office secretary or gym teacher about what’s available there. Depending on where you live in Toronto, some programs may be free and/or at low cost at community centers. In the chance that your child cannot get into the program they want, local libraries can help you search for free instructional books or videos on how to learn the activity that your child is interested in. They may also offer free craft programs to keep your little person’s hands, arms and creativity flowing.

How Me and My Instructors Are Keeping Kids Active

In an effort to encourage healthy active kids and physical creativity, we are offering affordable Girl’s Dance Fitness and Mom and Baby Fitness classes in both the Bloor West and The Annex. We also run free, safe, girl’s fitness programs in partnership with social and health centers across Toronto during certain times of the year.

To sign your child up for a class this winter, please view the schedule.

Making Winter Exercise Fun For Boys & Girls

On Saturday, December 16, Fusion Cardio Toronto was invited to put on an interactive group dance fitness class for more than 400 kids and parents at Flemingdon Health Center’s Winter Fest. To encourage the kids to join in, FHC staff and parents joined in to set an example. Within minutes of the music playing, the gymnasium was filled with little dancers and spectators.

Key highlights included how well the children overcame their shyness in a public setting and the number of boys on the floor.

For some tips on how to get your kids active this winter, read the latest blog on, how to keep kids active this winter.

2017 Fall E-News: Free Intro To HipHop & Vogue Fitness Class, Class Deals, Best Dance Shoes, Recipes & More…

http://mailchi.mp/d5940977fdab/free-intro-to-hiphop-vogue-fitness-class-class-deals-best-dance-shoes-recipes-more

Easy Pumpkin Pie Overnight Oatmeal (gluten-free, dairy-free, and refined sugar-free)

I come from a line of Brits. Not heritage wise but I’m a Brit. And Brits love their porridge (what we Canadians call Oatmeal). The great thing about Oatmeal is that it’s packed with iron, fiber, protein and is low in fat and sugar. Huffington Post has noted its impact on reducing high cholesterol, blood pressure, and sugar levels. To shake up your oatmeal this fall, try my overnight recipe.

Easy Pumpkin Pie Overnight Oatmeal (gluten-free, dairy-free, and refined sugar-free)

•  1/2 cup Oats (can by gluten-free steel cut or rolled oats)
•  3/4 cup liquid (cashew milk, rice milk, water etc)
•  1 teaspoon Chia or Flax seeds
•  1/4 teaspoon vanilla extract
•  1/2 teaspoon pumpkin pie spice (or a mix of cinnamon, nutmeg, ginger & cloves)
•  3 tbsp pumpkin puree (no sugar added)
• 1-2 tsp maple syrup/honey or ½ ripe banana mashed into pulp

Method: place all ingredients together in a jar and seal with a lid. Shake the jar well and place in the fridge overnight. Eat in the morning for breakfast or as a snack.  

 My Tip: I add in crushed vitamin C and D3 capsules to help build my immunity in the winter. Also, I like to sub the pumpkin for dairy-free cocoa powder to make it brownie-like. When it comes to the seeds, while both seeds above are said to be healthy, they should be used carefully as they are high in fat.