Keeping chicken from becoming ho-humm…



By Brenda McKinney
Serves 4
Hands-on time 10 minutes
Total time 40 minutes
• Olive oil cooking spray
• 2 tbsp low-sodium soy sauce
• 1 tbsp lime juice
• 1 tbsp raw honey
• 2 tbsp freshly ginger, grated
• 2 cloves garlic, minced
• 1/4 tsp hot pepper sauce
• 4 4-oz boneless, skinless chicken breasts
1. Preheat oven to 350°F. Coat a baking sheet with a thin layer of cooking spray.
2. In a small bowl, whisk together next six ingredients, creating a marinade.
3. Place chicken into prepared baking sheet and brush with marinade. Bake chicken for about 30 minutes
or until no longer pink in center.
4. Serve chicken on a bed of brown jasmine rice and your favorite steamed vegetables.
NUTRIENTS per serving:
TOTAL FAT: 1.5 g
SAT. FAT: 0.5 g
CARBS: 6 g
FIBER: 0.5 g
SODIUM: 376 mg

26 bones, 33 joints, 20 muscles

And that’s just in your feet! To learn more on how to stimulate and strengthen your feet go to:

Through Pilates, weight training, and cardio I have been using these “shoes” for 6 months and my feet have never felt better … even after a full day on my feet in the Pilates/Spin studio after my early morning workout regime.

Three cheers to HAPPY feet 😉

BBQ or Bake Chicken Diavolo

Chicken Diavolo (Italian: “devil”) There are different variation of this recipe however this version was adapted and given to me from a good friend in Montreal 🙂

2 lbs – Chicken Breast

1/4 cup – Cider Vinegar

2 Tbsp – Paprika

1 Tbsp EACH – Cayenne Pepper and Granulated Garlic

1 Tbsp – Coarse Salt

1 Tbsp – Cracked Pepper

2 Tsp – Chile Powder

1 Tsp – Red Pepper Flakes

1 Tsp – Hot-Pepper Sauce

Combine the vinegar, paprika, cayenne, granulated garlic, salt, pepper, Chile powder, red pepper flakes, and hot-pepper sauce in a bowl. The spice level can be increased or decreased by adjusting the amount of red pepper flakes you add into the recipe

Add 1/2 a cup of water and whisk until the salt and granulated garlic dissolve.

Place the chicken Breast in a baking dish, pour the sauce over the top and turn to coat well.

Cover and marinate in the fridge for at least one hour or up to 4 hours.

Bake in the oven or BBQ until fully cooked.

I used the the leftovers of this recipe for a chicken, spinach and feta thin crust pizza. Other easy options for leftovers could be a chicken wrap or tossed onto a fresh salad ….

Enjoy ….

Pilates & Spin Class Starts Soon, Register Now!

did you know?

Online registration is now ready!

Classes start the week of …

September 13th 2010

Click here for online registration

We’re online …

Exercises  recipes and much more

Register now for Fall Classes!

Fall Classes

Start: SEPTEMBER 13TH 2010
End: DECEMBER 23RD 2010

PS Winter classes start: January 3rd 2011

If you will be away for any week, let us know when you register, you DO NOT need to pay for those weeks. Thanks.

Classes will be cancelled for Monday October 11th

Monday classes – 14 classes total, one excluding thanksgiving
Tuesday – Thursday classes – 15 classes total
Friday – 15 classes (we will work Christmas eve day)

CLASS OPTIONS (All prices INCLUDE taxes)*


Reformer classes
Monday 6:00 am, Pilates advanced strength conditioning
Monday 9:30 am, Pilates intermediate strength conditioning
Tuesday at 5:35 pm for Junior competitive restricted to KWSC
Wednesday 7:00 am, Pilates intermediate strength and stretch conditioning
Thursday 7:00 pm class is Pilates intermediate strength conditioning
Saturday 8:00 am-spin and reformer class – cycle cardio drills worked in throughout the 1 hour session as one of the circuit stations, Pilates beginner/intermeadiate Reformer and Cycle Strength Conditioning

Reformer classes: $28.50
Twice a week class enrollment cost: $25


Mat classes
Tuesday 4:15 pm for sr competitive, pairs and dance restricted to KWSC, Pilates advanced body dynamics and strength
Tuesday 5:30 pm, Pilates intermediate body dynamics and strength

Mat classes:$21
Twice a week class enrollment cost: $19.50


The cycle classes for the fall are as follows:
Tuesday 6-6:45 am, Cycling Road Challenge
Wednesday 7-7:45 pm, Cycle Cardio Conditioning
Thursday 3:10-4:10 pm, Cycle Cardio and Muscle Conditioning
Friday 6-6:45 am, Cycle Heart Rate Challenge

60 min $19 HST incl ($16 two class a week discount)
45 min $16 HST incl ($14 two class a week discount)


We are more than happy to accommodate you and a group of friends if you would like to try a class at a different time. There is a minimum of 4 people required for a mat class, maximum of 10. There is a minimum of 3 people required for a reformer or cycle class, maximum of 6. Private and duet sessions are also available by appointment

  • Contact Stephanie to make arrangements: (519) 503-3635 or steffipilates{at}

* All prices INCLUDE both GST and PST which is the new HST tax.
* * When you register and participate in two classes or more each week you receive the listed discount.