It’s SPRING, and that calls for some new inspiration in the kitchen! We found this recipe from Cookies and Kate that will spice up your families dinnertime.
Super quick, bold and bright pasta dish tossed with thinly sliced and sautéed collard greens, lemon juice, pine nuts and spices.
8 ounces fresh collard greens (about 10 big leaves)
⅓ or more of a package of whole wheat thin spaghetti or “spaghettini”
3 tablespoons pine nuts
olive oil (the good stuff)
2 small cloves garlic, pressed
big pinch red pepper flakes
sea salt and black pepper
1 ounce Parmesan cheese
½ or more of a lemon, cut into wedges
Bring a big pot of salted water to a boil and cook the pasta according to directions. Drain quickly, reserving a bit of cooking water, and set aside.
Cut out the center rib of each collard green. Stack a few greens at a time and roll them up into a cigar-like shape. Slice across the roll as thinly as possible (⅛″ to ¼″). Shake up the greens and give them a few chops so the strands aren’t so long.
Heat a heavy-bottomed 12″ skillet over medium heat and toast the pine nuts until they start to turn golden and fragrant. Pour them out of the skillet and save for later.
Return the skillet to medium heat and pour in a tablespoon of olive oil. Sprinkle in a big pinch of red pepper flakes and the garlic and stir. Once the oil is hot enough to shimmer, toss in all of your collard greens. Sprinkle the greens with salt. Stirring often (try not to let them clump), sauté the greens for about three minutes.
Remove the pan from heat. Scoop the greens into the pasta pot and toss with another drizzle of olive oil, adding pasta water if necessary. Divide onto plates, top with pine nuts and Parmesan shavings and serve with two big lemon wedges per person.
You asked, and we listened! This Spring, we are adding two new Reformer group classes to our schedule on Thursdays!
Thursday 60 minute Reformer at 9:30am
Thursday 45 minute Reformer at Noon
If you are interested in securing your spot in either of these classes please email us at email@example.com – hurry there are only six spots available in each class!
Reformer – is a type of Pilates performed on the most popular Pilates invention, the Reformer. Its sliding carriage is powered by human effort (the arms, legs and core) and the adjustable springs regulate tension and resistance. Cables, bars, straps and pulleys allow exercises to be done from a variety of positions.
“What you end up being good at is usually what you didn’t mind being bad at…” Salman Khattak (Oct. 13, 2018 – Calligraphy Workshop)
Physical DEVELOPMENT, EDUCATION, CONDITIONING … all great words and then you get involved in fitness. Here you are instantly thrown into the sales pitch of what can you do better; and what do you want to look like or be …
How glorious it would be if we were encouraged to embrace exercise as a practiced skill first instead of a means of getting what you want. Let what you want be the byproduct of developing your movement skill.
What if being skinny or the runners high was simply the byproduct of heart health/conditioning?
What if we didn’t drive our conditioning before understanding our current condition?
What if we choose food for nourishment instead of image, reward or punishment?
What if a great booty was simply a byproduct of learning to squat properly?
The what if list of questions is endless really.
So often as instructors we witness clients becoming completely frustrated with themselves because they ‘can’t do an exercise.’ OR they immediately move as big and as bold as they can with maximum effort. Thus neglecting the body and brain the time or tempo we all need to digest what is required to complete the movement with ease and efficiency. When this happens at the studio, we have started to gently question clients.
When have you ever produced this movement previous to now?
What opportunities have you found to repeat this movement with conscious effort?
What do you believe the point is in this exercise?
The answer is often never, or I don’t know. This doesn’t make someone good or bad, fit or unfit, it simply is a byproduct of the life we lead; we could call it a societal trap.
Movement and exercise (fitness) is at the bottom of societies hierarchy of what we should learn or educate ourselves around.
Instead fitness is something we do to get something we want; and because we want it and we showed up to ‘get it done’ we expect our bodies to perform without question and give us the results we said we wanted.
This culture of entitlement has merged or perhaps has always been a part of the ever expanding bubble of fitness trends.
Want to move past entitlement? To embrace exercise with intention try this:
Step one: Learn what your body can do in it’s current state (be in the moment); spend time being curious about what connections in your body you can make easily, what comes naturally to you and what are the concepts that need some developmental time and care.
Step two: Spend some time there, where you are.
’See What Is’ ― Pema Chödrön, Comfortable with Uncertainty: 108 Teachings on Cultivating Fearlessness and Compassion
Spend time in exercise learning and experiencing. Ditch the labels and the constant push towards striving for better. Remember better is based on a knowing or understanding what is.
What are your base lines?
Who are you right now?
What do you value?
How will taking care of your physical being find priority in your life?
Step three: Only then set your goals. With self compassion and realism.
Step four: Return to step one …. Be aware of the “wash, rinse, repeat” cycle of fitness; (this saying is a sarcastic metaphor for following instructions or procedures slavishly without critical thought)
“Expansion never happens through greediness or pushing or striving. It happens through some combination of learning to relax where you already are and, at the same time, keeping the possibility open that your capacity, my capacity, the capacity of all beings, is limitless. As we continue to relax where we are, our opening expands.”― Pema Chödrön, Comfortable with Uncertainty: 108 Teachings on Cultivating Fearlessness and Compassion
KW Art of Fitness is a boutique Pilates Studio that believes in going beyond the ‘get fit’ trends. We help clients accept self-responsibility for maintaining their health through education, self-practice, self-awareness and empowerment. We offer private, semi-private and intimate group classes including Matwork, Reformer, Yoga and Spin.
We are highly professional, loyal and deliver stunning work every time. We are constantly learning and staying current to make sure we are bringing the best to our clients. Our team is supportive, inspired by one another, and collaborative in how we support our clients. It is ALWAYS about the clients.
Our Success has blossomed from
Transparency: We give our clients all the information so they can continuously learn about their bodies and see the changes they have created. Trust: We love to learn and give our clients accurate information that serves them better. Respect: We join clients in discovering their definition of wellness, health and fitness. Supportive, inclusive planning: Through active collaboration with other health care professionals we have found the key to continually weaving a delicate web of support for clients.
A Certified Pilates Instructor, taking clients through movement with exceptional instruction and dedication.
Who you are Growing your career and future at KW Art of Fitness is within your hands and here is how you’ll succeed:
You are genuinely passionate and curious about movement. You continuously educate yourself and work on professional development.
You believe you can learn something from everyone and will work with other team members and health care professionals to insure you are giving your clients the best possible information and care.
You demonstrate social perceptiveness, by listening and understanding how clients react to the information.
You deliver customized client care to each individual
You positively influence those around you by displaying confidence and credibility.
You have a Comprehensive Certification in Body Harmonics Pilates Level 1: Mat.
You are registered for or interested in completing Pilates Level 2: Reformer and Level 3: CCSB.
You have MindBody Online experience (preferred).
You have previous experience working with rehab and special populations (preferred).
Why KW Art of Fitness?
Start Pilates career with us and make a massive impact on the people you teach daily through movement and well-being
We make space for both professionalism and fun; we love when our clients don’t take themselves too seriously.
We are fully equipped with Reformers, Towers, Exo Chairs, Jumpboards, Spin Bikes and small props.
We host continued education workshops that are considered CEC’s through Body Harmonics.
We only work Monday-Friday. We have weekly breaks between each season to re-set and re-inspire.
We are active in our local community through regular support of charities and teaching movement to youth in local schools.
Wages are based on a sliding percentage scale through monthly hours billed (ex. more people in, more money out). ‘
We are a team who loves to educate and have fun. If you are an eager Pilates Instructor looking for a full-time career, apply now by emailing firstname.lastname@example.org.
Our snowmobiling, kayak adventuring, and beer drinking reformer class dreamer Pilates client is always up for a laugh in class; and yes she still works her ‘buns’ off while being funny.
My name is Jayne Amy, I am 64 years old this year, happily retired, and a grandma.
I first went to a Pilates Matwork class about 10 years ago with my sister-in-law just to try something new. I had always done aerobic classes and wasn’t sure I would like a slower pace exercise. Turned out I really enjoyed it. I have had back issues over the years and found Pilates greatly improved my back.
I started at KW Art of Fitness about 8 years ago just before they moved into their current location. As a promotion when they moved they offered a free half hour session. I choose to try the reformer which had caught my curiosity. After that there was no going back. I love the reformer class and credit it for helping me maintain an active life style.
I attend a reformer class once a week as well as do an aquafit class twice a week. I enjoy snowmobiling in the winter months and in the warmer months swimming and do some kayaking on calm waters. HaHa.
You asked an we are going to deliver! A Valentines Day recipe that your loved one will definitely thank you for! Without all those unhealthy ingredients, these are good for the heart and soul!
These no-bake fudge cookies are my quick and easy solution when a chocolate craving strikes! I start with a homemade coconut oil chocolate base (made even creamier with sunflower seed butter!) and add chia seeds for healthy Omega-3 fats, shredded coconut for a hint of macaroon flavor and texture, and of course rolled oats for the classic no-bake cookie ingredient. The cookies will soften a great deal at room temperature, so I recommend enjoying them straight from the fridge.
the wet ingredients:
3 tablespoons (45 mL) virgin coconut oil
2 tablespoons (30 mL) sunflower seed butter*
1/4 cup (20 g) unsweetened cocoa powder
1/4 cup (60 mL) pure maple syrup, or to taste
1 teaspoon pure vanilla extract
For the dry ingredients: 7 tablespoons (50 g) gluten-free rolled oats
6 tablespoons (35 g) unsweetened shredded coconut
2 tablespoons (25 g) chia seeds
1/8 teaspoon fine sea salt, or to taste
Line a large plate with parchment paper and set aside.
In a medium pot, melt the coconut oil over low heat. Whisk in the sunflower seed butter, cocoa powder, and maple syrup until smooth. Remove the pot from the heat and whisk in the vanilla.
Add the oats, coconut, chia seeds, and salt into the pot and stir well until combined. The mixture will be thick, dense, oily, and gel-like (from the chia seeds), but this is normal. Swear.
Using a retractable ice cream scoop (approximately 2 tablespoons/30 mL) or simply a spoon, scoop the dough and place the mound onto the plate, leaving a bit of space between each cookie.
Place the cookies in the freezer to set for about 10 to 15 minutes, until firm, or simply chill in the fridge if you have the patience.
Store leftover cookies in an airtight container in the fridge for 1 week, or freeze them for up to 4 to 6 weeks. These cookies have the best texture/flavour straight from the fridge (rather than the freezer) so I prefer to store them in the fridge.
* Instead of sunflower seed butter, feel free to use natural peanut butter or almond butter. I also recommend stirring the nut or seed butter very well before measuring (if it has oil on the top) to avoid oily cook
February is HEART HEALTH month, so why not take a look at your dinner and clean it up a bit? Here is a recipe that Absolute Nutrition shared with us for Turkey Taco Salad! Let us know if you try it – we know we will!
1 Tablespoon olive oil, divided
1 cup red bell pepper, chopped
1 cup orange bell pepper, chopped
½ red onion, chopped
1 lb ground turkey
2 Tablespoons taco seasoning
romaine lettuce, chopped
½ cup grape tomatoes, chopped
1 jalapeno pepper, chopped
½-1 avocado, chopped into chunks
½-1 cup fresh fruit-based salsa (I used peach)
chopped cilantro, to taste
hot sauce, to taste
Toss chopped onions and peppers with 2 teaspoons of olive oil and grill or sauté in a skillet until they reach your desired texture. Once cooked, set aside.
Brown turkey in a large skillet with a little olive oil. Break meat into smaller pieces as it cooks. Cook for about 6-8 minutes or until the turkey is no longer pink. Add taco seasoning to the pan and stir to combine. If the meat seems too dry, add a little water with the seasoning.
While the turkey it cooking, prep your salads. Start with a base of romaine lettuce and begin layering the toppings — tomatoes, jalapeño slices, avocado and salad. Squeeze a little lime juice onto each salad and sprinkle on chopped cilantro. Add a few drops of hot sauce if using.
This month’s soap box we will be speaking to is a trend that has been taking shape over the years. We would like to suggest that before we get to deep into setting goals, let’s enjoy some time this year to understand our current baseline. What do you do already?
In January, we thought it may be fun to create a group sleep tracking event. It is meant to bring attention to a crucial yet often sacrificed part of what it takes to be our healthiest selves. Have you been adding your sleep hours to our wall?! If you haven’t start now!
Bringing your attention to your current sleep habits will give us an opportunity to contemplate how we may be helping or hindering all the other things we do to create a healthy quality of life.
Let’s pay attention to what we already do in order to give us an opportunity to contemplate how we may be helping or hindering all the other things we do to create a healthy quality of life.
Have you noticed over the last few weeks if your sleep was hindered by any of the following:
How much energy you had on average for the day
What time you consumed any alcohol, caffeine and tobacco (and the amounts) * any naps (and how long they were)
Any medications you took
Any stressful (out of the ordinary) events that happened that day
Time that you decided to go to bed for the night.
Other Options to Consider are:
Think about how you slept the night before
Estimate how long it took you to fall asleep
How many times you woke up in the middle of the night
How long you were up for each time
What time you woke up as well as what time you got out of bed * how you felt when you woke up
While you are on this journey with us, notice these things about your sleep patterns and maybe even make notes, it may help you sleep in the long run!