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Spring Registration!

Spring Landscape HeaderIt’s that time of year again!

Spring classes will begin on Monday April 2. 

Spring Classes: Monday April 2 – Friday June 22, 2018
Monday classes (11 weeks), Tuesday – Friday classes (12 weeks)Classes cancelled Victoria Day Monday, May 21, 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.

Transitional Season Break: Monday June 25 – Friday June 29, 2018

Downloadable Printable Schedule
Online Schedule

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

E-Transfer Payments: Please note that we do accept e-transfer payments to ‘steffipilates@me.com’

Kale and Roasted Cauliflower Salad

Ingredients

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

Directions

  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

 

Maple-fennel bacon

 

                                                   Ingredients

12 slices  bacon
 
3 tbsp maple syrup
 
2 tsp brown sugar
 

1 tsp fennel seeds

Instructions

  •  PREHEAT oven to 375F. Line a baking sheet with foil, then top with a wire rack.
  •  ARRANGE bacon in a single layer, over- lapping slightly if needed, across rack. Stir maple syrup with sugar in a small bowl. Brush maple mixture over bacon. Sprinkle with fennel seeds. Season with fresh pepper.
  •  BAKE in centre of oven until cooked through and dark golden, 25 to 35 min. Gently loosen bacon from rack, then let stand 5 min before serving.
 
 
 
 

Nutrition

Calories 102
Protein 5 g
Carbohydrates 8 g
Fat 5 g
Sodium 295 mg               credit:chatelaine.com
 

SPICY FRUIT SALAD

 

How can mango get any more delicious, you ask?

Put some chili powder on it and experience a serious flavor bomb.

 

 

This fruit salad is beckoning to be made. It’s:

Naturally sweet
Subtly spiced
Citrusy
Summery
Easy
Super healthy
& Wonderfully delicious

Make this dish to take along to your next BBQ or dinner party.

4.9 from 8 reviews
SPICY FRUIT SALAD
Prep time
10 mins
Total time
10 mins
A simple, 15-minute fruit salad with mango, blueberry, strawberry, and kiwi, dressed with lime juice and chili powder! Spicy-sweet, healthy, and so delicious. Perfect for summer BBQs and heat-free meals!Cuisine: Vegan, Gluten Free
Serves: 6
Ingredients
  • 2 ripe mangos, peeled and cubed
  • 4 kiwi, peeled and sliced or quartered
  • 1 cup (166 g) sliced strawberries
  • 1 cup (148 g) blueberries
  • 1 small lime, juiced (~2 Tbsp, 30 ml)
  • optional: 1 Tbsp (15 ml) maple syrup or agave nectar
  • 1/4 tsp chili powder
  • pinch sea salt
  • optional: 1 ounce ( ml) silver tequila or white rum
Instructions
  1. Add all fruit to a large mixing/serving bowl.
  2. Add lime juice and maple syrup (optional depending on ripeness of fruit) to a small mixing bowl and whisk to combine. Then pour over fruit and gently toss to coat.
  3. Add sea salt, then sprinkle on chili powder a little at a time, gently folding/stirring the salad as you go. I found 1/4 tsp to be the perfect amount, but add more or less depending on preference.
  4. Taste and adjust seasonings, adding more chili powder, maple syrup, or lime juice as needed. Add tequila or white rum for a boozy kick (optional).
  5. Serve immediately, or cover and chill for 2-3 days (sometimes longer depending on freshness of fruit). See notes for freezing tip.

 

Granola

Granola

Ingredients

Preheat oven to 250 degrees F.

In a large bowl, combine the oats, nuts, coconut, and brown sugar.

In a separate bowl, combine maple syrup, oil, and salt. Combine both mixtures and pour onto 2 sheet pans. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color.

Remove from oven and transfer into a large bowl. Add raisins and mix until evenly distributed.

 
 
 
 

5-Ingredient Chicken Recipe

An Interview With Joseph Pilates

A DAY WITH JOSEPH PILATES

Joseph PilatesI asked to be photographed on one of his earliest inventions, the Bednasium, a sort of hospital bed that had springs attached to its metal-frame headboard. When I climbed onto the bed wearing trousers, shirt and tie, Joe stopped me. If I was going to exercise on his equipment I had to be in “trunks,” same as his Speedo-like briefs. I went into the changing area where I found a cardboard box containing a dozen black Jantzen briefs, chose a medium, then posed for a photograph meant for Buddy Bloodgood’s wall. I couldn’t possibly know that 50 years later this photo would be seen by thousands of people around the world.

excerpt from full article

Inspiring Instructors

Once again Body Harmonics has rocked my world with the Post Rehab Protocol: Shoulder workshop earlier this month. After having a couple of weeks to digest the information, I find myself still with a breath of fresh idea’s in my own movements as well as inspiring cues and concepts for clients.

A Snapshot of my Shoulder workshop notebook

A Snapshot of my Shoulder workshop notebook

A few fun facts that really resonate with me (my body) and my instruction of classes and clients.

  1. Fingers are very important … not just for picking up your morning coffee!
  2. Move your body around your arm … why didn’t someone just say so?! I’m kidding that is part of this inspiration SIMPLE GOOD ideas
  3. Planks can be smart … still not fun maybe, but smart when done with a few fun twists, curves and ideas.
  4. Transfer of Force in the upper limbs … like a snake, all this and more we will share with you during your class and or sessions.

Thanks Body Harmonics for keeping us educated, inspired and inspiring!

One of my favourite quotes from the course: “Collar bones are like oars on a boat” Margot McKinnon