Why It's Important To Go SLOWLY During The Holidays

November 25, 2024 Sumera Quadri

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

How Exercise Helps My Brain

February 17, 2022 Sumera Quadri

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

Working Out High - 5 Tips on How to Workout High Safely

February 10, 2020 Sumera Quadri

Working Out High

5 Tips on How to Workout High Safely

By: Sumera Garcia-Quadri

Now that recreational Cannabis is legal in Ontario, it is critical for gyms, fitness professionals, and those involved in sport and recreation, like me, to first educate ourselves about the new law, second, acknowledge that our class participants may be using while in our programs, and lastly, provide some tips on how to workout safely while high.

Currently, there seems to be a lack of research online exploring the connection between Cannabis and exercise. Many articles and blogs focus on how the drug impacts male workout and sports performance, with little on female performance. I’d say this is a start to a larger discussion that needs to happen.

Based on available findings, many report that getting high before a workout can make the workout more enjoyable. A blogger, Sam Smith, found that he had the best workout experience while being high. He noted his ability to exercise for a longer period of time and complete more repetitions. Lea, the owner of, Break the Stigma Fitness, the first cannabis-friendly-fitness facility in the world, has been offering Cannabis-infused fitness classes including Yoga and Kickboxing. She mentions that she herself has been using Cannabis to treat her chronic pain brought about by a connective tissue disease. While exercising high may bring about better results for some, the drug has been noted to in fact reduce performance, mental capacity (i.e. paranoia and hallucinations) and slow down one’s reaction time and coordination which can lead to an increased risk of injury.

On a personal note, my grandmother, who had a stroke last year, and my aunt, who was recently diagnosed with Fibromyalgia and experiences Chronic Fatigue Syndrome symptoms, a condition that caused her to leave her job and masters program and instead become bedridden, have both reported that the use of Cannabis on occasion has helped them alleviate their pain and become more physically active.

Here are my 5 tips on how to workout high safely:

Before using Cannabis for exercise, speak to your doctor or nurse about the risks and benefits of doing so. For those using medicinal marijuana to alleviate any pain symptoms preventing them for living a healthy active lifestyle, ask how much of a dose you need and what options are best for exercising with your condition. According to men’s health CBD (cannabidiol), is a non-psychoactive compound in marijuana that many athletes claim enhances recovery.

Do note, if you’re new to working out or are just getting back into it after a pregnancy, injury, or health condition, you are always encouraged to fill out PARQ forms to assess your readiness and to speak to your doctor.

2. Let your gym, facility and/or instructor know ahead of time that you’re working out high. Let them know you’ve discussed this with your doctor and are aware of the risks. It’s important to let those in charge know as they will feel liable if anything happens to you while you’re on their premises. In case of an emergency, they will also be able to share your drug usages with the right parties, similar to those taking heart medications.

3. Stick to a workout you know and are comfortable doing. If you do weights, try doing them sitting or lying down in case you become dizzy and light headed. If you prefer low impact cardio, do a class you already know and with an instructor, you know. It’s best not to try any new exercises, high impact workouts, or enhance the exercise (making it longer or adding more weight) in case the drug causes a negative effect. According to the Government of Canada, “cannabis can slow reaction times, lower your ability to pay attention, harm coordination, and can lead to disorganized thoughts.”

4. Workout around others. In case your high turns bad during a workout, (i.e. causing hallucinations, paranoia, and/or lower blood pressure which can make you feel light-headed) you can reach out for help instantly. If you’re at home alone, have your phone nearby in case of an emergency.

5. If you experience any pain, STOP! You cannot gain if you’re in pain.

The goal of a workout is to enhance one’s mind, body, and spirit. If you’re achieving this while high, then that’s worth noting and maybe even sticking to unless it causes long-term health concerns.

Wishing you a healthy active lifestyle this winter season.

Sources:

3 Relaxing Salt Water Spas in Toronto

May 1, 2019 Sumera Quadri

3 Relaxing Salt Water Spas in Toronto

By: Sumera Garcia-Quadri

We spend so much of our energy on working, cooking, kids, chores, and if there's some fuel left to burn, on exercising. It's critical that we take some time out to relax and restore the mind and body and avoid injuries. Sea salt water has tremendous healing benefits. However, the chances of us hopping on a plane to a warm and sunny beach in Costa Rica at the end of each week isn't likely. Thankfully, there are still ways to get the benefits of the sea salt water right here in the city. Salt water pools and therapies are on the rise and becoming more accessible to those from all income brackets.

Body Blitz (Deal $58 Tuesdays)
- includes: a Dead Sea salt pool, Epsom salt pool, Sauna, Eucaliptus steam room
- website: https://bodyblitzspa.com/bbs/
H20 Float Spa (Deal mid-week special $55)
- includes: a personal tub with a sea salt concentration that’s similar to the Dead Sea, which helps you reach a state of complete physical and mental relaxation
- website: https://www.h2ofloatspa.com/floating
Sweet Grass Spa (Deal $50 per visit)
- includes: a chlorine-free swimming pool, jacuzzi, and an infrared sauna to help eliminate toxins from your body in a natural way
- website: http://sweetgrassspa.ca/

5 Fun and Affordable Ways To Stay Active This Fall

September 10, 2018 Sumera Quadri

5 Fun and Affordable Ways To Stay Active This Fall

By: Sumera Q, Fusion Cardio Toronto

Fall is one of my favourite seasons in Canada. Maybe its because of the cooler weather conditions and the beautiful colours of the leaves. Or maybe, it has to do with its nutritious and yummy produce like pumpkins, apples, and corn all of which I love using to make delicious soups, protein shakes, and low-fat desserts. Whatever it is that has me hooked, here are 5 ways to stay active this season:

1. Workout In High Park (Cost: Free to $30)

High Park is a beautiful place to enjoy a free hike, bike ride or walk. It’s trails and Zoo are totally free. If you go in the day, you can take a tour of Colborne Lodge, one of Toronto's oldest historical homesm for around $8 per person. In October, it has a Halloween Spooky trail walk which sold out fairly quickly last year so definitely try and give this activity a go.

2. Visit a Pumpkin/Corn Maze Farm (Cost: $10 to $15 for admission)

These attractions are typically out of the city and a fun activity for larger groups and families. The farms offer corn maze walks, playground areas, and scary barns allowing for some low impact exercise.

3. Go Apple Picking (Cost: $20 and up)

Also located outside of the city, apple farms allow the public to come in, pick their own apples for a set price, and to connect with food in a way that they don’t normally get too. Apple picking is also a great upper body workout. While this festivity falls on the higher end of the scale, you can always pickle, puree and freeze apples for smoothies and pies for up to a few months.

4. Attend Fall Events (Cost: Free)

Many organizations across Toronto will be hosting free Fall events to promote their programs and services. The Bloor West often hosts a festivals with free crafts for kids, pumpkin carving, and prizes. The City of Toronto (link) has a list of free events for the public too.

5. Weekly Coffee Walks (Cost: $2 and up)

Turn coffee time it into a weekly form of exercise. Ask a friend to meet you at a cafe and get your favorite tea or coffee (healthier options here) and take it for a walk. To achieve the benefits of low impact cardio, try and make your walk at least 30-minutes long.

Hope these suggestions help.

Sources:

5 Tips On How To Exercise During Ramadan Safely

May 17, 2018 Sumera Quadri

Ramadan is the month in which participant Muslims refrain from food, drink, and personal pleasures from sunrise until sunset.

In Toronto, Ramadan is arriving in the Spring and fasts will last as long as 15 hours, making everyday activities like going to school and work rather difficult and uncomfortable. When most of your day is spent without food and drink it becomes difficult for the mind and body to get the energy it needs for exercise. For this reason, ruling out exercise for 30 days is understandable. But for some, it’s not!

Exercising during the month Ramadan does bring about many health benefits from reducing high blood pressure and sugar levels, to preventing weight gain (as many will be indulging in whole days worth of food in one sitting), to maintaining one’s endurance and cardiorespiratory system.

The question is, how do you exercise during Ramadan without feeling exhausted and causing bodily injury and harm?

Below are 5 tips to keep you exercising during Ramadan safely

These tips are recommended for those who are used to fasting and/or have been cleared for Ramadan-fasting

1. If you’re a first-time faster, talk to your doctor about your decision first. If your doctor does not recommend exercise while fasting, which may be suggested against for legitimate reasons, seek a second opinion from another doctor and see if he/she can monitor you through your journey. If you’re hoping to lower blood pressure or sugar levels while fasting, ask your doctor to perform blood tests for you before and after Ramadan to monitor your goals.

2. Exercise right before you eat. Engage in low impact exercise/physical activities between 15 to 30 minutes before break time. Low impact exercises include strength training using bands or hand weights which can be done standing up or sitting, yoga and slow walks. If you’re exercising alone or away from home, keep your cell on you in case you feel extremely weak or faintish and need to call for assistance.

Quick Tip 1: Some athletes continue their training while fasting for Ramadan. If you’re an athlete considering fasting this Ramadan, search how athletes modify their training.

3. Exercise after you eat. Try to exercise at least 60-minutes after you eat as to allow your body enough time to digest the food. Some suggest exercising two-hours after you eat. The only way to know if you’re ready to workout after your meal is to listen to how your body is feeling. To help reduce feelings or tiredness after eat, break your fast with light snacks that are packed with nutrients and provide energy such as dates, nuts, oatmeal and fruits. Remember you can have a bigger meal after you exercise.

Quick Tip 2: If you enjoy taking fitness classes, ask your local gym or fitness instructor if they can offer an exercise class from 10 pm to midnight. If you have small kids to care for, why not organize a late night exercise group and together pitch in on hiring a fitness instructor to come to you. Some gyms are 24-hours but most women-only gyms are not as they are located in grocery stores. Find out!

4. Drink plenty of water when beginning and breaking your fasts. To support hydration, the World Health Organization suggests males drink 3.7 litres of water (about 15 cups) and women 2.7 litres (about 11 cups) without exercise. With exercise, CanFitPro suggests drinking 250 to 500 ml of water one-hour before exercising, 125 to 250 ml every 10 to 15 minutes during exercise, and 500 ml for every pound of weight loss after exercise. Your doctor may be able to provide you with a better guideline for your body type. Because water helps to prevent dehydration, overheating and helps to increase metabolism, water is essential to having an effective workout.

5. Participate in exercise and physical activities in cooler conditions. If you live in a hot climate, try and exercise when it’s not too hot outside, preferably in the mid-afternoon, to prevent the body from overheating and feeling exhausted.

Quick Tip 3: If your job is physically demanding, see if your employer can arrange your work schedule at night or in the early evenings. Or, if you have school-aged children that are fasting and want to participate in gym/phys ed classes., speak to their doctor first about this. If they are cleared, ask their gym teacher to provide them with a low impact activity instead of sitting out. Again, let your kids know that if they feel weak or faintish, they should stop, tell the gym teacher immediately, and break their fast.

Wishing you all a healthy and meaningful Ramadan!

Sources:

How To Keep Your Kids Active This Winter

December 18, 2017 Sumera Quadri

Kids Dance Class in Toronto, Winter Fest

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.

Spadina and Bloor Schedule

Runnymede and Bloor Schedule