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

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 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

Delicious Spicy Pumpkin Pie Recipe - No Flour, Dairy or Refined Sugar (posted 2018)

Bringing in my favorite season with a delicious Pumpkin Pie Square Recipe!

Healthy, low-carb and dairy and gluten-free. Desserts don't have to be bad for you when made nutritiously, are low in sugar and fat, and consumed moderately.

Here's the Recipe:

Filling:

• 2 eggs

• 1/2 c almond milk (OR ANY NON DAIRY MILK)

• 1/3 c maple syrup or raw honey

• 2 c pumpkin puree (no sugar added)

• 1 tsp each cinnamon & ginger

• 1/4 tsp each nutmeg, cloves & cardamom 

• 2 tbsp vanilla puree (I use clear Mexican vanilla)

Crust

• 1/2 cup ground almonds or almond flour

• 1 1/2 cups brown rice flour

• 1/4 c vegan butter

• 1 tbsp vanilla

• 2 tbsp honey

• 2 tbsp cool water

Method:

blend all crust ingredients in a food processor until combined. Pour and press into a non stick 8×8 pan lined with parchment. bake at 350 degrees c for 15 to 20 mins or until golden brown. Set aside to cool. Mix all wet ingredients in a food processor. then add filling to cool crust. bake at 350 degrees c for 60 to 75 minutes or until a knife inserted comes out clean. I prefer utensils over toothpick tests.

Slice into squares, enjoy with coffee, and eat!

#dessert #pumpkinpie #autumn #healthyeating #healthydesserts #sweet #yummy #delicious #baking #nutrition #fitness #healthyrecipes #pumpkin #vegetarianrecipes #love #lowcarb #lowsugar #glutenfree #dairyfree

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

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.

Pumpkin Pie Holiday Crumble

Super delicious, low carb, refined sugar free and dairy free.

Pumpkin pie filling

2 cups pumpkin puree 

1/2 almond milk

1/3 maple syrup

1 tsp each cinnamon, cloves and ginger powder

2 large free run eggs 

Crumble

1/2 cup almond meal

1 cup long oats

1/2 tsp cinnamon 

1/4 coconut oil or vegan butter

1/4 cup maple sugar 

1 tbsp chia seeds

4 tbsp pumpkin seeds

Method

Mix pumpkin pie ingredients together in a bowl. Pour into a nonstick pan. Mix crumble ingredients in same bowl until you get a lumpy consistency. Pour on top of pumpkin mix. Bake at 350 degrees Celsius for 45 to 50 minutes or until the top is golden brown. 

Top with anything you like. Fyi, If you add more nuts than the fat increases. If fruit, then the sugar intake increases too. 

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.

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