No one EVER believes me.. 🙁


If you are like me you believe sore muscles are a beautiful badge of honor.  Don’t get me wrong here, I am not talking about the kind of sore that does not let you move the next day.  I am talking about the sore that you are aware of, that lets you know that you tested your body the day before.


#1 Stretch

You already stretched after your workout, you can always stretch again.  Stretching increases blood flow to the affected areas.


#2 Light exercise

Yes I said it. More exercise……..

Have you ever returned to the gym or changed your leg routine only to wake the next day immobilized!  Having to close your eyes at the thought of stairs and holding the hand rail on the 10 minute crusade to the second floor….

Now, I do mean light exercise.  I literally mean 3-4 sets of 12 reps of body weight air squats.  Unfortunately these should be done fairly quickly and in a deep range of motion.  I am not going to lie to you here.  The first set or two is not going to be your friend, however by the 4th set your legs will have gotten past that pain point where light seems to hurt them.  They will be fatigued but will be functional.




feb 19 build & burn



First off, we DON’T CARE what you look like now.  Picture how you want to look like in your own head.  What do you see yourself wearing?  How do you feel yourself feeling?


How are you going to get there?


Keep things simple.  Start with these three things.


#1 You NEED to work hard.

There is no easy way.  Sadly you must burn fat and work hard to do it.

How do you burn fat?  You exercise. You attend the classes, you do the workouts and you do not skip under the guise of “it’s cold OR I don’t have time”.  You join a sports team, you take the family for a hike once or twice a week, you take up jogging.  You must keep moving and pushing.


You keep fat off by being consistent.  By eating whole foods and keeping your nutrients in proper proportions.  To keep this on track, plan your meals ahead, don’t over eat and avoid artificial junk.


#2 Bloating isn’t just body fat

Abdominal bloating also comes from inflammation.  On the bright side reducing this bloat from the body can be taken care of by the same things as step number one.

Try introducing some anti-inflammatory foods into your diet.  Dark leafy greens is a great place to start.


#3 Chew like a pro

Chewing fast and swallowing big chunks of food may allow bacteria to sprout more than desired, bacteria that produce gas, gas that cause bloating.

Do you stomach and GI tract a favour.  Chew more thoroughly and you GI tract will be able to absorb more of those precious nutrients.  Your stomach is slow in telling your brain it is full.  Chewing more completely will slow your eating process, give your stomach time to signal your brain that it is full much sooner and aid you in keeping portions under control.

Wednesday Yoga-Stretch

Yoga June 2016

A wonderful class for both beginners and novices.
9 weeks of Yoga Stretch beginning
Wednesday July 6th

Come join us for the
entire 9 week program for $108

Drop-in available $15 per class

Call or email for more information on how be part of our family

905 688 7447

Fariyas’ Honey Glazed Fajita Spiced Chicken

Honey Glazed Fajita Spiced Chicken


This is a great quick recipe with no added oil. It can be done in the boiler or on the bbq. I sear the chicken in a frying pan before putting on the bbq to avoid it sticking to the grill.

Fajita Seasoning:

One TBSP each:

combine  mexican or chipotle chili powder,  kosher salt,  smoked Spanish paprika,  granulated sugar,  onion powder,  garlic powder and  ground cumin
(taken from

Large pack of chicken thighs (about 12 to 16)

1/4 cup honey, warmed

2 or 3 TBSP lemon juice or cider vinegar


1. Clean excess fat off chicken thighs. Dredge them in the spice mix. This can be done ahead of time and stored in the fridge.
2. Mix the honey and vinegar together and set aside for basting the chicken.
3.  Turn the boiler on to heat up the oven. Place chicken thighs in a pan and place under your broiler.
4. Cook 5 minutes on each side and baste with honey mix after turning. Broil until chicken is fully cooked.
Fariya Doctor B.Sc., RMT, GCFP
Feldenkrais Method of Movement Education

Brekkie Toad-in-a-hole





1 pieces sprouted grain bread

1 egg

Butter for light spreading on bread

Salt and pepper, to taste


1. Lightly butter both slices of bread and lay in a low-medium heated frying pan or skillet.

2. Take a small juice glass and cut a hole into the centre of the slice of bread, removing the piece and laying beside bread in frying pan.

3. Crack egg and pour into the hole of the bread and let cook. Break the yolk if desired.

4. When bread is nicely toasted on bottom side and egg is partially cooked carefully flip over to cook on other side as well. Don’t forget to flip the little centre piece as well.

5. When this has reached your preferred level of being cooked, remove from pan.

6. Sprinkle with salt and pepper and eat when warm. If yolk is soft you can dip your little centre piece in.

7. You can use salsa as a healthy condiment choice as well.

Mexican Cauliflower

Mexican Cauliflower




1 head of cauliflower, chopped

¼ med red onion, diced

1 large tomato, diced

1 cup corn kernels, rinsed

½ cup chopped cilantro

Juice and zest of 1 lime

1 TBSP coconut oil, melted

2 cloves garlic, minced

2 tsp cumin

1 tsp Salt

Pepper to taste

1-2 oz. white cheddar cheese, grated (optional)


1. Chop cauliflower into bite-size chunks and toss with chopped cilantro

2. Mix lime juice, zest, garlic, coconut oil, cumin, salt and pepper

3. Pour sauce over the cauliflower and let marinade for an hour or more

4. Toss into a oven safe dish (9×11 works well)

5. Add corn, onion and tomato and bake in 425* oven for desired length. I recommend about 20 minutes so the cauliflower doesn’t get too soft.

6. Sprinkle additional salt and/or pepper, as needed

7. If using cheese, grate and sprinkle on top and put back in oven for 5 more minutes til melted.

protecting cells from free radicals


Vitamin C, also known as ascorbic acid, is a water-soluble nutrient that acts as an antioxidant within the body, which means it helps by protecting cells from damage caused by free radicals. Free radicals are compounds formed when our bodies convert food into energy, but also from environmental exposures such as cigarette smoke, air pollution, and ultraviolet light from the sun. The body also needs vitamin C to make collagen, a protein required to help wounds heal. Vitamin C also improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body against disease.

Fruits and vegetables are the best sources of vitamin C, and by consuming a variety of these, you will easily be able to fulfill your body’s needs. Most commonly, people turn to citrus fruits, such as oranges and grapefruit, as well as red and green peppers and kiwi. Other good choices include strawberries, cantaloupe, broccoli, baked potatoes, and tomatoes. Some foods and beverages are fortified with vitamin C, however, it is recommended to obtain your vitamin C from actual food when possible, and not from supplement.

Vitamin C deficiency is rare in Canada, though people who get little or no vitamin C (below about 10 mg per day) for many weeks can develop scurvy, which includes inflammation and bleeding of the gums and poor wound healing. People with certain medical conditions such as severe malabsorption, some types of cancer, and kidney disease requiring hemodialysis may also be deficient in vitamin C.

If deficient, vitamin C is available as a dietary supplement on its own, or in a blend with other nutrients. It is often found as ascorbic acid, but can be found in other forms as well. All multivitamins will contain vitamin C and is a great source to insure that you are meeting all your nutritional requirements that you are not obtaining from your food.







StrawberryQuinoaPancakes1 may 19





1 cup quinoa flakes

1 tsp cinnamon

1 tsp vanilla extract

1/3 cup hemp hearts

1/3 cup ground flax seed

½ tsp baking soda

Pinch of salt

1 cup almond beverage or beverage of choice

2 eggs

1 TBSP coconut oil for skillet

1 cup berries (fresh or frozen)

1 TBSP pure maple syrup

1 tsp whole grain flour


1. Grind quinoa flakes in a coffee grinder or food processor til fine

2. Add cinnamon, vanilla extract, hemp hearts, ground flax seed, baking soda and pinch of salt. Stir to combine well.

3. Add almond beverage and eggs. Mix together well.

4. Heat skillet and grease with coconut oil. Pour pancake batter into pan, making 4” pancakes.

5. In saucepan on stove heat berries and mash them as they warm up. Add maple syrup and let it blend well. Add whole grain flour to help reduce liquid and reach a desired consistency (if desired)

6. Plate the pancakes and pour fruit sauce on top. Serve warm.