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

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

How Exercise Helps My Brain

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

3 Virtual Christmas Party Ideas for Kids & Families on Zoom – Low to No Cost

3 Virtual Christmas Party Ideas for Kids & Families on Zoom – Low to No Cost

By: Sumera Garcia-Quadri

Thanks to technology, families, friends, and schools and small businesses across the world have been able to connect with each other during COVID-19! Being mindful of the fact that many countries are going into lockdown for a second time this year due to the spread of the virus, I would like to share some activities that we can all do online during such a beautiful time of year.

All you need to throw a fun holiday party on Zoom is a: tablet/pc/cellphone, internet, a few willing friends and family members, and a festive outfit. A bonus of having an online party is that you don't have to worry about splurging on fancy gifts or worrying about drinking and driving!

A quick tip if you're new to Zoom. There's a meeting time limit for free users. Go on the Zoom site for their plans or see if a member in your party has a paid account and can host the event for you.

1. Christmas Choir Party on Zoom – Inspired by my best friend, Diana

Goal: To heal the soul with music, to bond with others through a positive outlet, and to invite your family and friends to join in on the fun

Cost: free / the cost of Zoom for the month

Time commitment: a month

How:

• 1. Create a choir group.

  2. Together, choose 4 songs and rehearsal times once a week for 4-weeks and the party date. Practice 1 song per week and leave one song for a sing-a-long at your party.

  3. In an email, send out the weekly Zoom link, schedule, and the chosen song lyrics and karaoke MP3s.

  4. Invite your guests to your party via email and attach the sing-a-long song lyrics.

  Tips: The host should enable audio sharing and screen sharing for the song lyrics. Participants should try to connect microphones to their devices so that they can hear each other over the music. At the party, all of those performing should have their cameras on only. During the sing-a-long portion, ask guests to unmute themselves and turn on their cameras.

2. Wreath Making Party on Zoom

Goal: to enhance creativity, hand/fine-tuning skills, and to bond with friends and family through craft making.

Supplies: a plain wreath, glue gun, clear glue sticks, scissors, twist ties or string, and any decorations to dress your wreath with (cranberries, fake flowers, feathers or pine cones, tree branches, cinnamon sticks, gift wrapping paper, wires (be creative),

For a low-cost wreath, Dollarama has some under $3. To make your own, cut 2 large circles out of thick cardboard box and glue them together.

Cost: $10 & up

Time commitment: at least 2 days – factor in time to get the supplies and to distribute them if buying in bulk for a group. Time to create an email invitation and with design ideas, and a day for the festivity along with preparation and clean up.

How:

• 1.Set a date and time for the party and a time length

  2. One-week before the event, send out an email containing the Zoom link and a list of the supplies. Include templates for different wreath designs to encourage creativity.

  3. Towards the end of the party, ask everyone to show their wreath unfinished or finished, share what they're thought making process was, what they liked about the activity, and take a group picture for your social media!

  Tips: If you're hosting this event for the first time, do practice making a wreath beforehand to get a sense of what issues your guests may face. Have a Christmas song list ready during the craft-making portion to set the mood. If sharing from your device, enable audio-sharing so the guests can hear the music clearly. You can also record the session on Zoom if you have a premium account.

3. Gingerbread Home Making Party on Zoom

Goal: to enhance creativity, to eat delicious candy and chocolate, and to bond with friends and family online through food building.

Supplies: 6 gingerbread squares (6 x 6 preferably), lots of icing bags, and tons of fun candy, chocolate, gift wrapping, whole spices (cinnamon sticks, cloves, etc). A gingerbread kit may be cheaper than buying the supplies individually but the designs are usually limited.

Cost: $15 & up

Time commitment: up to 2 days to get supplies/distribute if buying in bulk, to draft email and ideas and a day for the festivity.

How:

• 1.Set a date and time for the party and a time length

  2. A week before the event, send out an email containing the Zoom link and a list of the supplies. Include templates for different gingerbread home designs to encourage creativity.

  3. Towards the end of the party, ask everyone to show their home unfinished or finished, share what they're thought making process was, what they liked about the activity, and take a group picture for your social media!

  Tip: If you're hosting this event for the first time, do practice making a home beforehand to get a sense of what issues your guests may face. Have a Christmas song list ready during the craft-making to set the mood. If sharing from your device, enable audio-sharing so the guests can hear the music clearly. You can also record the session on Zoom if you have a premium account.

Spiced Apple Walnut Loaf - Delicious & Secretly Healthy

Spiced Apple-Walnut Loaf - Dairy-free and Refined Sugar-free

By: Sumera Garcia Quadri

Ingredients 

1 1/4 cup whole wheat flour

1/2 cup almond flour

1/3 cup chopped walnuts

1 1/2 cups apple sauce unsweetened 

1/3 cup salted vegan butter

1/4 heaping cup cane sugar or demerara brown sugar

1 tbsp cinnamon powder

4 tbsp spiced rum or essence

1 tbsp flax seed (optional)

1 tbsp chia seeds (optional)

1 tsp baking soda

1 tsp baking powder 

1 free-run egg

1/2 cup water or dairy-free milk of choice

pour over mixture

• 1 tbsp honey, 2 tbsp hot water or rim to dilute, and a pinch of cinnamon

Method

1 bowl recipe. Mix all wet ingredients in a bowl. add baking soda and powder. Add dry mixture and walnuts. Mix well. Pour into an 8 x8 pan lined with parchment paper. Bake for 50 to 60 minutes or until a knife inserted into the middle and ends are clean. My ends are usually gooey so I bake for 60 minutes.

Cool in the fridge for 2 hours. pour honey mixture over.

DIY 6-Ingredient Coffee Sugar Scrub -Hands/Feet/Body

Coffee Sugar Scrub - Hands/Feet/Body

Recipe by Sumera Garcia-Quadri

• Ingredients 

• 2 cups brown sugar

• 1/2 cup sea salt (or fine salt)

• 2 TBSP ground coffee (I used a Brazilian brand) - optional

• 1/2 cup Coconut Oil (soft compressed) OR any oil

• 1/4 cup Olive Oil Or any oil

• 10 drops Peppermint essential oil - optional (if you are sensitive to strong scents like me you may want to use less or none)
  
  Method
  In a large mixing bowl, combine all ingredients together until the mixture becomes somewhat slushy and darker in colour. Pour the mixture into a glass jar or plastic container and seal tight. Best to place the mix in thick plastic or metal container if you’re leaving it in the shower. The mixture usually stays soft for about 2 weeks.

  CAUTION: If you use it in the shower, like me, the tub may become slippery which can cause you to slip and fall. Be careful.

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.

5 Reasons To Warm Up Before You Exercise This Winter

5 Reasons To Warm Up Before You Exercise This Winter -

 Geared For Those Who Enjoy Group Exercise Classes and Solo Workouts

By: S. Quadri, Fusion Cardio Toronto

During the winter, many of us will be rushing indoors to avoid the bone-chilling effects of the cold. The winter’s baggage which also includes a lack of sunlight, along with shorter days and longer nights, will make hibernation seem like the best choice of activity. Put simply, the winter climate can make exercising seem like a drag. The good news is that there’s a way to make working out during this time of year easier. The secret is the warm-up.

 Here’s Why

1.    It prepares you both mentally and physically – the music, type of class, instructor, and movements, all help to excite the body’s systems (mind, body, and spirit)

2.    It creates energy for the workout – warm-ups help to circulate the blood and deliver oxygen to cells to create energy (ATP) for the upcoming physical activity

3. It Reduces injuries – the increase in body temperature caused by the body’s systems helps to make the joints and muscles pliable and flexible to performing a broader range of motion

4.    It encourages success – Warm-ups combine the movements that you will see throughout the session which helps to make the workout easy to follow and enjoyable

5.    It creates social opportunities – Joining a group exercise class/physical activity in time for the warm-up gives you the opportunity to choose who you want to workout beside and possibly get to know. If you don’t like working out alone, finding someone like you can help motivate you to return throughout the winter and onward.

If you’re into working out alone, here are some warm-up tips to help you during the season

Tips on How To Warm Up Alone Indoors

• Use dynamic stretches (stretches with motion) (leg kickbacks, arm crosses/circles, marches, brisk walking, spot jogs)

• Avoid static stretching as these are used to encourage relaxation

• Drink lots of water before the workout

• Show up dressed to workout and dress warm, you can always remove layers later

 Tips on How To Warm Up Alone Outdoors

• Dress warm - find out what materials are best for the type of workout and are ideal for the cold temperatures that you will be in

• Drink lots of water before the warm-up

• Spend more time warming up the body (before a run, walk briskly, or before a skate, do a few laps)

• Make warm-ups longer to help the body cope with the cold weather

• Take in long deep breaths that will be used to create energy for the upcoming workout

• Plan workouts that are during the day when it’s warmer and on days when it’s sunny. You can view 14-day weather trends on most weather websites.

NOTE: If you’re working out in the winter or early morning, the warm-up period should be longer as the body may be stiff due to a lack of movement. New beginners, older adults, and pregnant women need longer warm-up periods. These groups should always consult with a doctor to find out what is safe for them.

To read more about winter warm-ups and workouts, please do feel free to check out the sources listed below.

References

1. Erickson, Marla, 2014, Components of a Fitness Class, Fitness Instructor Specialist, Canadian Fitness Professionals, p. 109 p. 116.

2. https://www.health.harvard.edu/staying-healthy/how-does-cold-weather-affect-your-health

3. http://www.bbc.com/future/story/20140107-what-extreme-cold-does-to-human

4. https://www.webmd.com/fitness-exercise/features/do-your-muscles-hurt-more-when-its-cold-out#1

5. https://www.medicalnewstoday.com/articles/161618.php

6. https://www.mensfitness.com/training/seven-tips-winter-running

7. http://www.nsmi.org.uk/articles/injury-prevention/warming-up.html

8. https://healthyliving.azcentral.com/five-safety-guidelines-exercising-1339.html

9. https://www.fitnessmagazine.com/health/conditions/symptoms-of-vitamin-d-deficiency/?page=4

10. https://www.womenshealthmag.com/fitness/stretch-workout

11. https://www.jillianmichaels.com/blog/health-and-fitness/6-bad-fitness-habits-you-should-break

12. https://www.mensfitness.com/life/entertainment/heres-why-you-want-sleep-more-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