7 Things About Our 2021 Outdoor Kid's Fitness Program

7 Things About Our 2021 Outdoor Kids Circuit and Fitness Program

By: Sumera Garcia-Quadri

1. We instruct for kids!

   Kids are not mini-adults. They're kids! Our program combines age-appropriate games, music, and fitness and circuit drills to create a fun experience to help our little friends ages 7 to 11 learn the fundamental movement skills (FMS) outlined by the Coaches Association of Canada

   Each class contains a warm-up and cool down, fitness drills, and pair and circuit activities relating to the sport skill for that week. To see the FMS we're teaching, click here
   

2. We have a 0 bullying policy

   We do not believe in “tough love” or the “no pain no gain” philosophy. Because if you're in pain, the only thing you'll gain is an injury and that's anything but fun!

   Our instructors provide constructive feedback and options that aim to encourage kids to keep trying a movement or activity that may be difficult. When it comes to peer to peer bullying, we do not tolerate bullying in any form. This includes verbal and physical bullying towards their peers or instructor. To find out about our bullying and warning policy, click here

3. We're beginner-friendly

   We adapt our instruction for multi-levels, especially for kids with basic movement skills. To keep kids motivated, we encourage them to go at their own pace and offer various options. Our program is also designed to teach a new FMS each week which means your child can join in at any time.

4. We're trained to work with kids

   Sumera and any instructors under her have a love of kid's fitness and experience working with kids through work, sports teams, and/or education. Additionally, all instructors will have training in CPR and First Aid and a police check. To know more about Sumera, click here

5. We're Embracing The Outdoors During Covid-19

   Due to routine gym and community center closures, this program will be offered for the first time outdoors at a local park in the High Park area. For more info on what happens when we cancel or reschedule a class, click here.

6. We're seasonal

   We're offering our program from May 2021 to July 2021, multiple times a week, and at different times. We have lunchtime hours for kids homeschooling, after school hours, and weekend mornings. To see the tentative schedule and/or join a waitlist, click here.

   Our program will adhere to COVID-19 protocols at that time

7. We May Be Able To Come To You!

   If you're in the west end of Toronto, have a large park by you and a group of 6 kids (maximum 8), we can try and bring this to you! To find out about our program syllabus, park, and schedule, click here.

3 Outdoor Halloween Activities For Kids - Under $10

3 Outdoor Halloween Activities For Kids - Under $10

By: Sumera Garcia-Quadri

As part of a fitness team, I'm invested in the physical and mental health and social well-being of our littlest people!

We know there is a strong connection between regular physical activity and kids doing better in school and in their social life, along with feeling happier and having better self-confidence.

Because Halloween is celebrated by kids walking door to door to get treats in Toronto and across Canada, this blog will include 3 physical activities involving your household/current social circle that you can do in a post-COVID-19 era.

1. Outdoor mask-making game with your household/social circle only

What you need: paper plates or blank paper masks ($3), a pack of gems/stickers ($1), crayons/markers ($2), construction paper ($1), candy $3 (this may cost more if you have more kids involved)

From home: Hand sanitizer, Scissors, white glue, string, tape, a stapler, a large blanket or garbage bags, and enough Halloween character names written on paper to pull out of a hat

How: at a park, spread out a blanket or individual garbage bags across benches or on the grass. Making sure the kids have distanced far apart, place enough supplies on each child's station so they aren't sharing. Before they make their mask, each child comes up, one by one, to pull out a Halloween character from a jar. Their mask will be based on this character.

Each kid gets time to make it. Once completed, each kid explains their character and acts out what it does. The kid that shows the most movements wins the most treats.

Goal: To bond with others, be creative, and stay off their tablets/cells.

2. Halloween Treat Hunt – You Eat What You Hunt

What you need: hand sanitizer, enough clues written on paper for the total number of children involved, candy (each household can allocate $5 towards candy depending on how many kids are there)

How: among your household or social circle, choose a park to visit in the early evening. One adult/parent goes ahead of time to hide treats in different areas and then writes down clues on how to find it on paper. Once at the park, each kid or pair gets certain clues to where the candy is hidden. The pair/child that finds all of their treats first gets to choose their next activity (i.e. what Halloween movie to watch, or healthy Halloween treat to make on Halloween)

Goal: To encourage kids to move for at least 30 minutes, similar to trick or treating.

3. Halloween Haunted Walk – Discover Your City

What you need: A cell/tablet/pc and internet to look up haunted parks in Toronto, hand sanitizer, and healthy versions of kids treats (think of ingredients that cost under $10)

How: One early evening, choose a few of these parks to visit. Once at your site, look for monuments that tell you the history or open up a podcast telling you the haunting at that location. Bring treats as your snack for the walk (up to $10) / additional costs of gas/transit tickets to factor in unless you walk or bike there.

Goal: To move for at least 1-hr combined across different parks while getting spooked!

A site idea to explore: I live in the high park area. The house of John Howard, the original owner of the high park, is said to be haunted by his wife Gemima. She died of breast cancer. She was the first to be diagnosed with the condition in Toronto at that time.

Haunted site links below:

• https://www.toronto.com/news-story/4176168-history-of-hauntings-at-colborne-lodge-resurface-as-halloween-nears/

• https://www.toronto.com/things-to-do/haunted-places-in-ontario/

• https://dailyhive.com/toronto/toronto-haunted-locations-2017

5 Highlights From Our Summer Outdoor Kid's Fitness Program

By: Sumera Garcia-Quadri

Before Fall rolls in, I wanted to take a moment to share some of the key takeaways from our first outdoor kid’s fitness program in the High Park area.

1. We had a total of 18 kids registered across 2 sessions - that showed me that there was more demand for a program like this than I had imagined (YAY!)

2. We never had to cancel a class due to rainy weather (YAY!)

3. All of the parents were highly flexible and communicative -parents were always ready to reschedule a class in case of bad weather and awaited my email updates 2-hours before a class start time. I was lucky to have parents disclose their child’s needs ahead of time so that I could plan accordingly to support them in a group setting

Please note: I am not trained to work with children with special needs, but I do my best to accommodate all children where I can. If I cannot, I have an honest discussion with the parent(s) on what I feel is best for them when it comes to this type of program. That may include having the parent(s) assist in the class and/or issue a refund back to them so that they can enroll their child in a program that fits their needs.

4. Every child enrolled participated in ALL of the activities - I encouraged children to learn core fitness exercises through games and circuits that ranged from non-competitive to competitive at their own pace and by encouraging them to try different levels/variations as long as they did not have injuries.

5. All of the kids got along - It’s not easy to participate in a group activity with people we don’t know! That is why I was blown away by how well the kids came together in such a short period of time to get to know me and their peers.

We have a 0 bullying policy and I am proud to report that we had 0 bullying - this includes hitting, object throwing, name-calling, gossiping, and swearing.

What’s Next?

We’re gearing up for an outdoor Kid’s Fitness program this October with a Halloween element to it in hopes of keeping our little friends motivated to burn off some extra sugar before Halloween Day!

For more info on this 4-week session/to join a waitlist, click here

DIY Valentine's Card Crafts - Kid & Adult Friendly!

DIY Valentine's Card Crafts - Kid & Adult Friendly!

By: Sumera Garcia-Quadri

There’s nothing sweeter than making a homemade card for someone special - especially during the extended lockdown in Toronto. So turn on your favorite song and let your creative juices flow!

NOTE: All of my shapes are made with a ruler or using kindergarten hacks - I encourage you to trace your shapes by hand as it encourages fine-tuning skills and creativity for kids. All cards are made from dollar store products and home supplies.

1. Glittery Lips Card - express yourself

What you need: 1 page of glitter paper, 1 page of colored card paper (stiff card), a hole paper punch, string or ribbon, 1 pencil, any colored marker, a ruler, scissors, or an Exacto knife.

How: use your ruler or imagination to draw a mouth on the glittery piece of paper. Then draw a smaller mouth inside of the larger mouth about an inch or 2 below. Using the scissors or Exacto knife, carefully cut around the larger mouth. Cut out the paper below the smaller mouth. Now you have a mouth/lips. Place the stencil on the other piece of paper and trace around the larger mouth with a pencil. Then cut out. Now you have 2 mouths. Put the glittery mouth on top of the other mouth and use the hole puncher to punch holes through both pieces on any side of the mouth. Slide a piece of string through to tie pieces together. Tie loosely so you can slide the pieces up and down.

You’re done - write your message inside the mouth and decorate with any pencils or stickers.

2. Hanging Message Heart Card - playful messaging

What you need: 1 piece of colored card paper (stiff card), a hole paper punch, any string, a message label, any colored marker, a ruler, scissors, or Exacto knife.

How: Fold your paper in half and draw half a heart. Then draw another half heart a few inches below the larger heart. Cut out the larger heart with the scissors or Exacto knife carefully. Then cut out the smaller heart. Now you have a heart frame. Use the hole puncher to punch a hole at the top of the heart. Slide a piece of string through the hole, add a message tag, and loosely tie the string so that the message hangs down like an ornament.

You’re done - write your message along the edges of the heart and decorate with any pencils or stickers.

Happy Valentine’s Crafting!

Sumera

making a heart stencil

making a heart stencil

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

5 Fun and Affordable Ways To Stay Active This Fall

5  Fun and Affordable Ways To Stay Active This Fall

By: Sumera Q, Fusion Cardio Toronto

High Park Trails

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:

1. https://www.active.com/fitness/articles/13-ways-to-stay-fit-this-fall/slide-2

2. https://www.care2.com/greenliving/7-creative-ways-to-stay-active-this-fall.html

3. https://sunwarrior.com/healthhub/11-ways-to-stay-outside-and-active-this-fall

4. http://www.athletico.com/2016/10/07/5-fun-ways-stay-active-fall/

5. https://www.toronto.com/things-to-do/10-things-toronto-fall/

6. https://www.blogto.com/eat_drink/2016/08/12_orchards_for_apple_picking_near_toronto/

7. https://www.downeysfarm.com/downeys-farm-market-admission.htm

8. https://www.brooksfarms.com/fallfunfestival

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.