Avocado Spinach Artichoke Dip

Adding avocado to spinach artichoke dip is seriously tasty, healthy and delicious.
Prep time: 10 minutes  Total time: 10 minutes
2 avocados
Juice of 1 lemon
4 oz. cream cheese
1 clove garlic, minced
1 c. frozen spinach, drained and chopped
1 c. canned artichoke hearts, chopped
1 tbsp. fresh parsley, plus more for garnish
kosher salt
crushed red pepper flakes
  1. In a small food processor, combine avocados, lemon juice, cream cheese and garlic. Purée until smooth.
  2. Scoop avocado mixture into a medium bowl and fold in spinach, artichoke and parsley. Season with salt and red pepper flakes.
  3. Garnish with more parsley and red pepper flakes and serve.


The Murray Story

I was first introduced to Murray at KW Art of Fitness. On Monday mornings, diligently at 9:30 a small group of us show up to be “finessed” into fitness. Our group was followed by a one-on-one training session between our Instructor, the Amazing Steph (her words, not ours…), and the even more amazing, Murray.

I don’t remember when it started to happen, but one day, at 10:15 as the door opened to the studio, we all exclaimed: “Hurray! Murray’s here!!!!” It meant our torture (aka Pilates Class) was nearly over. It was a good ego stroke for Murray who, is to me humble and kind by nature. Each week, Murray would saunter in…peek in our studio room and slyly quip, “Well, ladies….just remember: Drink Water, Drive On.” It became a “thing”. Us rejoicing in Murray’s arrival! The creak of the door, his jovial saunter followed by the inevitable line and so it all began. Our relationship with Murray – this little boy inside a “larger than life” persona.

Eventually, we decided we should have t-shirts made with this saying and surprise him with them. He was dumbstruck (I suspect this didn’t happen with Murray very often) when he showed up one Monday morning with us all wearing our bright pink t-shirts in honour of his arrival. We had a green one we presented him with and – according to Steph, he was pleased. In retrospect, I think he was shocked we did it – but that’s the kind of thing that happens in that studio – lots of little acts of kindness and humanity. We intended to have our picture taken all together – us in pink and him in green – and we joked with him that he would have to come up with some different lines. Where did “Drink Water. Drive on.” Come from anyway??? Apparently, according to Murray, it is an old army phrase.

Well….Murray….ever up for a challenge, went home and each week regaled us with a new phrase to catch us off guard. Later, Steph told us, he would run some of them by her for filtering (bad move…Steph has no filter 😊). He also checked in with her a few times to make sure he was not annoying to us. Anything but….in the few minutes we spent with Murray each week, we could tell that he had a heart of gold and a genuine love for life.

We were all shocked when we heard of Murray’s passing. He touched us, and, although we each really only spent about 15 minutes a week in his presence, we still feel a great loss.

We had planned back in the summer to make a calendar with the Murray-isms we heard each week – we’ve picked out our favourites to share here and Murray, always up for some fun, had even sent a list of the prospective ones to Steph who has graciously captured them in her artwork. We know Murray would be proud of this collection – of his finest “one-liners” – and would be happy to know that 100 percent of the proceeds of the sale of this calendar will be going to support The Bello Project at the Home Hospice Association.

Murray, you travel with us in our minds….and we share a piece of that for others to enjoy your love of life and laughter xo

The 9:30 Ladies, KW Art of Fitness

Pressure Cooker Winter Squash and Lentil Stew


Cheddar, Bacon, and Spinach Egg Casserole


img_5758-4 eggs
-3/4 tsp salt
-1/2 tsp pepper
-1 (10 oz) package frozen chopped spinach, thawed and squeezed dry
-1 (16 oz) container low-fat cottage cheese
-1 bunch green onions, chopped
-1 cup packed grated sharp cheddar cheese
-1/4 cup all-purpose flour
-3 tbsp chopped fresh dill (or 1 tsp dried dill)
-1/4 cup cooked and crumbled bacon

1. If cooking immediately, preheat oven to 350F. Grease an 8-inch glass baking dish. Beat eggs, salt, and pepper in a large bowl. Stir in spinach, bacon, cottage cheese, onions, cheddar cheese, flour, and dill, mixing to combine. Pour mixture into prepared baking dish.
2. If making ahead of time, cover and refrigerate (can be refrigerated overnight). Bake at 350F until the center is firm and the top is golden (about 45 minutes). Allow to cool for 10 minutes before cutting and serving

credit: thesweetlife.com

Garlic & Herb Salad Dressing


  • YIELD  3/4 cup


  1. Shake all ingredients in a small jar with a tight fitting lid.
  2. Let stand at room temperature for at least 1 hour.
  3. The longer the better.
  4. Shake again and use to dress any crisp green salad.
  5. Store in jar and refrigerate 4 to 5 days.
  6. Always shake before using.

credit: Food.com






Easy, healthy baked sweet potatoes two ways – savory and sweet! The perfect 30-minute, plant-based meal or snack when you don’t feel like cooking.
Serves: 1-2
  • 1 large or 2 small sweet potatoes, rinsed and halved (organic when possible)
  • 1 Tbsp (15 g) coconut or avocado oil (or water)
  • 2 Tbsp (32 g) Vegan Nutella or almond butter (or other nut butter)
  • 1/2 banana (60 g), sliced
  • 1/4 cup (37 g) berries (blueberry, raspberry, strawberry, etc.)
  • Pinch ground cinnamon
  • Sea salt
  • 1 Tbsp (3 g) unsweetened shredded coconut
  • 1 ripe avocado, sliced or cubed
  • 2 Tbsp (6 g) nutritional yeast
  • Pinch sea salt
  • 2 tsp (7 g) hemp seed
  • Pinch red pepper flake

credit: theminimalistbaker

Kale and Roasted Cauliflower Salad


Cauliflower Topping
  • 1 lb. cauliflower florets
  • 2 tbsp. extra virgin olive oil
Cauliflower SaladSalad
  • 1/4 c. lemon juice
  • 3 tbsp. extra virgin olive oil
  • 1 bunch kale, ribs removed, chopped
  • 1/4 small red onion, very thinly sliced
  • 1/3 c. crumbled feta cheese
  • 1/3 c. golden raisins
  • 1/3 c. pine nuts


  1. On a large rimmed baking sheet, toss cauliflower florets with olive oil and 1/8 teaspoon each of salt and pepper. Roast in 450°F oven for 25 minutes, or until stems are tender.
  2. In large bowl, whisk lemon juice, olive oil and 1/2 teaspoon salt. Toss kale with dressing. Let stand at least 5 minutes.
  3. To kale, add cooked cauliflower, onion, feta cheese, golden raisins and toasted pine nuts. Toss until well combined.

credit: goodhousekeeping


Metamorphosis is working out at KW Art of Fitness with Stephanie!

Metamorphosis very time I commit to fabulous fitness with Steph at the KW Art of Fitness studio I get to play, (re)discover, and remember how amazing I am! It comes with great leadership, mutual respect, and remembering to allow room for a generous dollop of fun for sustainability – keeps me coming back. Thanks Stephanie. Metamorphosis is working out at KW Art of Fitness with Stephanie! -Judith L Harrison, MIND MATTERS (Renaissance. Education. Inspiration. Activation)

Winter 2018 Classes: January, 8 – March 23, 2018

Winter classes now ready for sign-up!

Winter 2018 Classes AoF
Winter Classes Starting Monday January 8

  • Winter Classes: Monday January, 8 – Friday March 23, 2018
  • Monday classes (10 weeks)
  • Tuesday – Friday classes (11 weeks)
  • (Classes cancelled Family Day Monday, February 19, 2018)

If you’re a returning client and have already let your instructor know you’re coming back you’re already enrolled.  Otherwise you can enroll here.

Holiday Season Studio Closed
December 25, 2017 – January 7, 2018

Downloadable Printable Schedule
Although you can see the online schedule here, you can also get the full Downloadable and Printable Class Schedule Here

Class Cancellation Policy
Gentle reminder of our 8 hour cancel policy in order to receive class credit, otherwise the class cost will be processed

The Bello Project Holiday Pay it Forward ProjectThe Bello Project
Walking Together: Care and Compassion for Pets of Terminally ill Pet Parents. We are selling 2018 calendars to raise funds, $25 each, all funds go to the charity, when purchasing calendar leave us your mailing address and full name to receive a tax receipt from The Bello Project