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, youth 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 tools 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 and was 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 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

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.

Cheers To 10 Years: Remembering My First Class

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

5 Ways To Get Back Into Physical Fitness After Covid-19

5 Ways To Get Back Into Physical Fitness After Covid-19

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