Updated: Oct 29, 2021
I breathe in,
ribs expand, hands rise,
my spine lengthens like a flower to the sun
and I feel my feet
grounded in certainty
every cell awakens to vulnerability
my feet stay planted,
the weight of my body supported by the earth.
I breathe in the new season.
I exhale out,
feeling my shoulders drop,
aware of how much I was carrying
I let it go.
I put down the weight of the world,
and allow myself to feel lighter.
Feet rooted, head lifted
I am my new beginning.
What a beautiful beginning to this change of seasons. I personally love these warm fall days. Not too cold, not too hot. The perfect time for hiking around our local landscape of lakes and the changing leaves. I am so extremely grateful to all of you for continuing to support our studio and our instructors. We could not have made it through the past year without you. We are once again excited to welcome you to in studio classes. And if you're not ready to be in person that's okay too. We will see you on zoom for classes as well.
As you are aware the Ontario government released a new mandate that participants and staff of fitness facilities must show proof of vaccination. (double vaccination plus 14 days). We did not create this rule however we do have to follow it in order to remain open and operating. You will be asked at your first class in October to have this proof available. We will make a check on your waiver form that you have your proof of vaccination. You will only have to show it once and it will be recorded that you did so. If you have not already (this past month) please fill out a waiver form in class. We know many of you carried over from Nourish but we do not have these on record anymore so you need to fill out an up to date form.
I am taking the month off from teaching in studio as I begin a few other projects this month. We are doing some work on our house before it gets too cold; I'm doing a 4 week series with the Catholic High School and I am excited to be back working with a company from the States that facilitates mindfulness training for correctional officers and other ministry staff. It's such important work and it fills me soul. I will be using this month to plan out some fun online challenges and other live workshops throughout the winter. In the meantime we have some amazing instructors for October and I can't wait for you to join them in studio or online.
Recipe of the Month!
black bean brownie
from Jasmine's Kitchen
This is a recipe I found years ago and every time I made it I did something different so I finally had to write my own recipe. It's a vegan option with lots of protein and fibre. We like to eat it with coconut ice cream and chocolate sauce while the brownies are still a bit hot.
1 1/2 Cup black beans (drained and rinsed)
2 tbsp cocoa powder
1/2 C oat flour
1/4 tsp salt
1/3 C maple syrup (or honey)
2 tbsp stevia (or white sugar)
2 tsp vanilla
1/2 tsp baking powder
2/3 C chocolate chips
Preheat oven to 350 degrees.
I blend 1/2 cup of oats in the blender to make my oat flour first. Now if you have a food processor you may want to use that instead of a blend, but I don't have one so I just bend the rest of the ingredients (except chocolate chips) in the blender until smooth. It get's pretty thick and sticky so I stop and mix a few times to get it smooth. If you're blender isn't the best you can blend the beans, syrup and vanilla and then mix in the dry ingredients in a bowl instead of the blender. Add the chocolate chips in to the batter.
Lightly grease an 8x8 baking tin or something similar. Smooth batter evenly into baking tin.
Bake 15-18 minutes. Let cool before cutting. (because you're using bean the brownies will feel soft until they cool).
Some classes are also available on zoom. Email us for details.
Barre/Pilates with Sharron
Barre is a fitness class that combines ballet, pilates and yoga. Exercises are done at the barre bar and incorporate strength and stretch.
Mondays at 10:30am 60 min
October 4, 18, 25 (no class on the 11th)
Pilates emphasizes proper postural alignment, core strength and muscle balance. Combined with the grace and strength of ballet this class is a fun way to get fit.
Wednesdays at 10:30am 60 min
October 6, 13, 20, 27
or both for $100