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.

See What COVID-19 Has Taught Our Team

Hello, all,

We’ve returned this Fall with 8 programs both in-person and online and are supporting 3 youth organizations online.

Every time we instruct a class, we’re doing it with COVID-19 on our minds. When we log onto Zoom, we’re reminded that this is our new normal and that we must provide a fun and safe experience for our members from home. When we instruct in-person, we’re reminded of how careful we have to be about masking and physical distancing. We’re also faced with the reality that we may have to stop in-person classes if any of our members fall ill from COVID-19.

With lots on our minds, here are a few messages for a brighter future from our lovely instructors.

Wishing you health and wellness this Fall,

Sumera

2020 Fall - A Glimpse Of Our In-Person Classes

We are trying hard to reduce the spread of the novel coronavirus while also supporting the lives of our members, many of whom we have not seen in 5 months.

While we are offering most of our classes online this Fall, should you choose to return in-person this Fall, here’s what you can expect from us

1. We've got zones with cones - we’re maintaining over 6 feet of distance apart

2. we’ve reduced classes sizes from 15 to up to 8 in some spaces

3. we will shut down registration publically after October to keep our group feeling safe

4. all of our instructors will wear a visor or mask during instruction

5. we’re ready to shift all of our in-person classes online if we are mandated to shut down

6. we’re trying to keep instructors with their assigned programs to help reduce the spread of the virus while giving the class the opportunity to build a stronger connection with their instructor - our instructors miss their class too!

To see our Annex space and members in our 1st week back: https://www.facebook.com/fusioncardiotoronto/videos/1221981348157197/

To see our High Park space and members in our 1st week back: https://www.facebook.com/fusioncardiotoronto/videos/1746768725478963/

If you would like to have fun dancing away stress with our dance workouts online or in-person please send a message below.

Masking Wearing and Exercise - During COVID-19

While some gyms and studios are encouraging participants to wear masks while exercising, I have some concerns. Especially for those with existing respiratory and heart conditions, like my grandfather and grandmother that live with me, and for women who are pregnant.

According to The World Health Organization, "Sweat can make the mask become wet more quickly which makes it difficult to breathe and promotes the growth of microorganisms. The important preventive measure during exercise is to maintain physical distance of at least one meter from others."

With that in mind, do continue exercising outdoors as much as you can this August. Come September when the weather becomes cooler and our programs re-open in-person, we promise to take your health, your children and families, and our instructors, seriously by reducing class sizes, keeping 2 meters of distance between peers, and additional rules to reduce the spread of the virus before and after classes. See below.

Should you want to wear a mask or visor, however, please listen to your body. If you need to go slowly, that’s always fine with us! We like to have fun the safe way!

We're Back & Ready To Do Our Part In Fighting Discrimination

WE'RE BACK & READY TO DO OUR PART IN FIGHTING DISCRIMINATION

By: Sumera Garcia-Quadri

Along with protesters calling for justice for George Floyd's murder and for the just treatment of black and indigenous lives in Canada and America, it is important for me to take a step forward and address the issue of discrimination on the basis of skin colour in the Bollywood industry and how I've been trying to change it within my own company.

After all, our Women's Bollywood Dance and Fitness Programs were the fastest-growing programs we've ever had, with over 150 women registered across 4 centers back in March

In the midst of the vibrant colours and intoxicating dances and beautiful songs that Bollywood is loved for worldwide, lies the toxic realities of the Bollywood industry. Directors and producers place a priority on recruiting actors that are fair-skinned for leading roles. Having a fair complexion is a requirement in some roles and has pushed aspiring actresses to seek skin-altering creams or surgeries in order to be considered. It is no wonder why the word Gori (fair-skinned girl/woman) is commonly heard in songs. There's then the factor of physical features (size and facial and body features) and age. Unfortunately, Bollywood like many entertainment industries reflects the local cultural and social norms of what is considered ideal and will only start to shift into a more equitable industry if challenged at a micro-level, such as by small businesses like mine and well, dare I say it, within in our own families.

Bearing this in mind, I still adore Bollywood dance and songs. As a girl trained in Hiphop and Afro-Latin dance (both a part of the black dance culture), I am happy to see Bollywood regularly incorporating black dance culture. I think we can have a positive impact on changing the face of Bollywood by how we deliver our programs in Toronto.

In the past few years, I have made it a priority to recruit a passionate, caring, and qualified team of instructors to support our community programs. A team that understood the importance in delivering Bollywood programs that were inclusive to women and girls from all back rounds.

The colour of an instructor’s skin and/or where they were from was not a factor in deciding whether they were recruited or not.

If you have taken programs with us before or are thinking too, our team consists of instructors of all sizes, ages, shades of WHITE, BROWN, and BLACK, and educational back rounds from engineers to doctors – we're a team just as diverse as our members.

If you're looking for instructors that look like the actors you see in Bollywood movies, you probably won't find that here as that isn't our focus!

If you're looking, however, for a place where you can have fun, burn a sweat, and meet awesome people in a community setting, you'll find that here.

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

We're More Than Dance & Fitness - We Promote Wellness & Livliness!

During this time of social distancing and “homeness,” it’s the heartwarming reviews that have reminded me why I’m still here after 6 years.

I believe that instructors/owners that listen to and incorporate feedback from their clients, where reasonable, are more likely to grow over things like how beautiful their logo or space looks! Although I still find fancy studios super exciting - don’t tell anyone!

I’ve come to realize that what I was looking for in a dance and fitness class for myself in my 30’s was what many other women were looking for too. Weight-loss wasn’t the main reason!

Here are some of the reasons

• A supportive environment - we always welcome women of all abilities, ages, and health conditions, most of our participants were looking for a space for women over 40+

• A caring team - our small team of instructors thrive to be reliable, fun, energetic, safe, and extremely creative in our instruction and ability to adapt to different needs

• A weekly outlet - we provide a class that allows participants to workout while they relieve stressors from work and daily life

• Positive connections - our classes provide participants with the opportunity to connect, should they want to, in a friendly space before, during and after class - we don’t allow bullying!

• A unique workout experience - we provide fun low impact workouts that are unique to the market, filled with sweat, and beat working out on any old treadmill

• A female-only space - we provide an alternative option for women & girls that are not comfortable working out in a unisex environment

• Accessibility - our classes are now offered at 4 locations across the GTA and are located close to the Bloor subway line to make our programs accessible to a wider group

• Feedback - we ALWAYS welcome constructive feedback (even when it is difficult to hear) to help us improve our class experiences and keep our participants happier!

If any of what I’ve mentioned above speaks to you and you’re looking for a fun workout in a community and female-only setting, we may be for you.

To take a class, please go through the Class Schedules Menu at the top of the page.

Sumera

3 March Break Crafts For Parents & Kids- Ditch The Candy & Get Creative

Written By: Sumera Garcia-Quadri

In light of the fun crafts that my 77 yr-old grandmother has been doing at LA Center for Active Living 55+ which she surprisingly loves due to the bonding opportunities, I thought I’d share some of my childhood favorites.

When I wasn't in after school dance programs or hanging out with my friends, I was often at home cooking with my dad or watching my favorite shows. But that could get boring at times and then I would get creative at finding ways to occupy my time. We didn’t have cellphones or tablets then. Art and craft was my main hobby and I could do it for hours on end. While my sister’s was creative writing, drawing, and singing. Don't get me wrong, we would have benefited from being enrolled in more social and recreational programs, but growing up with a single father who became physically disabled and then my grandparents, meant, we couldn't always ask for non-essentials. Now, I think growing up that way wasn’t so bad, because should my cellphone or laptop ever break down, I've got a hobby I love in my pocket.

1. Toilet Paper Roll Safari Binoculars

   What you need: 2 toilet paper rolls, 1 string, any colored paper (tissue paper, gift wrapping, newspaper), stickers and pens, a stapler or duct tape and scissors

   Method: Lay the 2 toilet paper rolls beside each other. Join the two rolls together by stapling or gluing the sides together. Place another piece of tape across the middle of the two rolls to secure them together. Make 2 holes with a hole punch on the outer sides of each roll. Decorate with your favorite paper, gems, and stickers. Weave a string through the holes and tie a knot. Make sure there’s enough string to go over your head so that it can hang around your neck like a necklace. You’re done! Go exploring!

   Option: to tint the lenses, wrap see through colored plastic paper at the front of each lens and secure it with staples or tape

2. Pasta Baroque Frame

   What you need: one side of a cereal box, 1 ruler, pastas (bow, fusilli, mini wheels), non toxic white glue, gold or brown matte paint and gold sparkles, 1 gold or black satin ribbon, and double sided clear tape

   Method: for the frame, draw a 6 x 6 square onto the box and cut it out. Draw a smaller 4 x 4 square on the square and cut the inside out to create a frame. The frame should be 2 inches thick. Make 2 holes on the top of the frame with a whole punch for the string. Using the cardboard side, generously spread glue all over the frame and decorate with pasta shells. Allow to dry over night until the frame is hard and dry. Paint the entire frame. Add the sparkles to the wet paint and tap off the excess. Allow to dry. Add the ribbon through the wholes and secure with a knot. Stick a picture to the back of the frame with double sided clear tape. You’re done! Hang It!

   Option: instead of hanging it, simply add enough sticker magnets to the back of the frame to hang it on the fridge

3. Tea Bag Stained Ancient Paper Treasure Map (fun for treasure hunt parties)

   What you need: 1 page of white paper (any size), 2 tea bags, a cup of hot water, red and black crayons, scissors or a lighter

   Method: Crumble the paper a few times and then lay open. Steep 2 tea bags in hot water until the water is dark brown (5 to 8 minutes). Once cool, squeeze the water out of the tea bags and dab onto the paper. Continue dabbing until the paper is as dark as you want it. Allow to dry over night. Once dry, cut or lightly burn the edges safely, parents should facilitate with this part. Use black and red crayons to draw a treasure map. You’re done! Go Hunting!

   Happy Crafting!

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.

Our 1st Girls Dance and Self-Defense Series - Highlights & Pictures

This June, 50 girls and boy across Toronto put down their cells and moved with me through my very first dance and self-defense workshop series, with emphasis on engaging girls 10 to 17.

The awesome kids at Frontlines (Weston) showing off their moves

Girls at Success Beyond Limits (Jane-Finch) working it to Kumbara

Niv from Krav Maga Maleh showing me and the girls how to get out of a forward choke hold

The girls practicing how to get out of side choke holds

Niv showing these 2 rock stars how to get out of double wrist grabs

The goal of the series was to promote exercise and safety across some of Toronto's most under-resourced neighbourhoods through ParticiPACTION's Community Better Challenge.

Through the sessions, participants were encouraged to move for 1-hour and learn new moves to some of the hottest Latin HipHop tracks. Following dance, were safety circle discussions between Niv (from Krav Maga Maleh Canada) and the girls. The girls became aware of what could become an unsafe situation and got the chance to practice self-defense techniques in case they ever faced a life-threatening situation. These included how to get out of wrist grabs, choke holds, backpack and purse thefts and more.

To ensure the workshop success, all hosts and youth were consulted about the workshops and had a choice in taking-part.

Key Highlights

• None of the participants had formal self-defense or martial arts training prior to the workshop

• None of the participants had formal HipHop or Latin dance training prior to the workshop

• Each workshop had between 12 to 15 participants in attendance (our goal was 8 per workshop)

• All of the participants smiled and laughed throughout the activities

Feedback

• All of the participants enjoyed the dance portion and expressed an interest in more dance classes

• All of the participants left with basic safety and self-defense training and some expressed an interest in learning more advanced self-defense techniques

• A majority of the participants moved for at least 1-hour and met a part of their weekly exercise recommendations

• Sumera created new partnerships with caring organizations and looks forward to working together to get more kids moving and feeling safe across Ontario.

If you’re an organization that is interested in partnering with me to get kids moving through a fun dance and self-defense workshop, please do leave me a message below.

Coconut Mocha Brownie Balls - Healthy Dessert & Workout Snack

Coconut Mocha Brownie Balls

Dairy-free, gluten-free, refined sugar-free, and vegetarian-friendly.
The holidays are over and that's cool. Let's eat better sweets.

Recipe by Sumera Garcia-Quadri
Ingredients 
11/2 cup almond meal
1/3 cup dark cacao powder (low in fat and dark)
1/2 cup dates without pitts (I usually use Algerian or Saudi dates and remove the seeds)
1/2 cup chopped walnuts
1 cup toasted coconut
2 tbsp chia seeds (optional)
1/3 cup cold coffee

Method
In a food processor, blend the dates, coffee and cacao powder. Pour mixture in a bowl and add in almond meal, chopped walnuts, chia seeds and toasted coconut. Make balls and coat with more coconut. Store in a metal container and in the fridge. I usually keep them for over 2 weeks.

#sweet #healthydessert #vegetarianrecipes
#vegan #dairyfree #glutenfree#refinedsugarfree #brownies#workoutsnack #postworkoutsnack#chocolate #medjooldates #healthyrecipes#delicious #love #coconut #coffee#proteinballs #workoutmeal #foodie#homecooking #toronto #algeriandates#tamer

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

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:

1. 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:

1. https://www.mensjournal.com/health-fitness/optimal-strain-can-smoking-weed-improve-your-workout/

2. https://www.esquire.com/lifestyle/health/a14426770/marijuana-workout-tips-benefits/

3. https://www.healthline.com/health-news/heres-why-working-out-while-high-is-probably-a-bad-idea

4. https://www.menshealth.com/fitness/a19520865/workout-exercise-marijuana-weed/

5. https://www.ontario.ca/page/cannabis-legalization

6. https://www.canada.ca/en/services/health/campaigns/cannabis/health-effects.html

7. https://wgntv.com/2018/03/14/exercise-and-cannabis-combine-at-colorado-gym/

8. https://www.menshealth.com/health/a19871657/effects-of-marijuana-before-workout/

9. https://www.health.harvard.edu/blog/cannabidiol-cbd-what-we-know-and-what-we-dont-2018082414476

10. https://www.healthline.com/nutrition/cbd-oil-benefits#section1

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

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

Fall Spicy Squash Soup (Vegan & Low Fat)

Recipe by Sumera Garcia-Quadri
Ingredients 

• 1 medium butternut squash (peeled, seeded and cut into cubes)
  4 cups cold water
  1 tbsp vegan butter
  1 medium white onion chopped
  1 celery stalk chopped
  1 tbsp each salt, onion, and garlic power
  1 to 2 dry whole red chilies 2 tbsp onion and garlic powder 1 tbsp white pepper

• 1 tbsp grated ginger

• 5 to 8 black peppercorns and fresh thyme (1 sprig)
  

Method
In a stainless steel pot, melt vegan butter. Once melted, add in onions, black peppercorns, pepper, and celery. Saute all ingredients for 5-minutes. Add in squash cubes and saute for 4 to 5 minutes. Add in water and all spices and ginger. Bring to a boil without the lid. Once boiling, turn the heat to low, add lid and cook for 15 to 20-minutes or until the squash is falling apart. Turn off the stove and blend ingredients together using a hand blender/blender. Add in pepper sauce for extra flavor and heat. Enjoy!

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

Blueberry-Lemon Maple Loaf - No Flour, Dairy or Refined Sugar

Celebrating Canada Day Long-weekend with a delicious & nutritious loaf made with Canadian Blueberries and Maple Syrup

Ingredients

• 1/4 cup salted vegan butter (room temperature and soft) (options nut/coconut milk)

• 1 large free run egg (room temperature)

• 2 cups blueberries

• 1/4 c pure dark maple syrup

• 1/4 warm maple tea (option warm water)

• 1 tsp lemon zest

• 1 tbsp vanilla

• 2 tsp baking powder

• 1 cup almond flour

• 1 1/4 cup long oats

• (Nutritional option add in 1 tbsp of ground flax seeds or Chia seeds)

Method

In a bowl, combine the flour, baking powder and blueberries. Lightly fold together. In another bowl, combine all wet ingredients and mix together well with a large fork. Pour wet ingredients into the dry and fold until you get a thick batter. I fold the mixture to prevent the blueberries from falling apart. Pour mixture into a loaf pan that is 8 x 8 and lined with parchment paper. Place pan in a hot oven that is heated at 350 degrees C and bake anywhere from 30 to 35 minutes or until the top is medium brown or an inserted knife comes out clean. When baked thoroughly, take the loaf out of the oven and allow it to sit for 1 hour. This loaf is crumbly and moist and cuts best when cold.

3 Relaxing Salt Water Spas in Toronto

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.

1. Body Blitz (Deal $58 Tuesdays)

   - includes: a Dead Sea salt pool, Epsom salt pool, Sauna, Eucaliptus steam room

   - website: https://bodyblitzspa.com/bbs/

2. 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

3. 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/