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Vic's Roasted Curried Cauliflower

1/26/2021

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by Victoria De Sousa, Registered Holistic Nutritionist  
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Vic's Roasted Curried Cauliflower
Enjoy this delicious recipe!  It is just one of many that are included in the 30 Day Weight Loss Program.  This program created by Victoria Desousa, Registered Holistic Nutritionist and Personal Trainer is designed to help you make sustainable, permanent changes without sacrificing your life!  Learn more HERE.
55 mins
Servings: 4
 
Ingredients
  • 1 head of cauliflower, chopped into small florets
  • 3 tablespoons coconut oil, melted
  • Juice of 1 lemon
  • 3 tablespoons of coconut oil or other oil stable at high heat
  • 1 tablespoon curry powder
  • 1 teaspoon garlic powder
  • 1 teaspoon turmeric
  • 1 tsp curry powder
  • 1 tsp graham marsala
  • 1 white onion cut into 8 large chunks
  • sea salt & pepper to taste
 
Instructions
Preheat oven to 375 degrees. Line a baking sheet with foil or parchment paper.
In a large bowl, mix oils and spices. Add cauliflower and onion and stir until coated.  Spread the cauliflower onto the baking sheet and bake for 40-45 minutes.  Check occasionally and turn as needed.
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Berry Pink Pancake

12/21/2020

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by Victoria De Sousa, Registered Holistic Nutritionist 
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Berry Pink Pancake

This recipe has been adapted from Oxygen Magazine.  It is just one of the many delicious and nutritious recipes included in our 30-Day Weight Loss Program created by eMbody nutritionist Victoria De Sousa.  ​
Ingredients
  • 1 scoop whey isolate protein powder  or of your preference (vegan blend, collagen, rice)
  • ½ cup egg whites
  • 2 tbsp quick oats
  • 1 tsp ground flaxseed
  • Dash cinnamon
  • ¼ cup blueberries (or other berries)
  • 1 tbsp natural peanut butter or other nut or seed butter

Instructions:
Mix first 5 ingredients in a large bowl. Preheat a non-stick pan over medium heat.

Pour the mixture into the warm pan and let cook for about 30 seconds, then sprinkle blueberries into the batter.

Cover pan with a lid and let cook for 2 minutes. When the pancake is fluffy, flip it over, cover and let cook for another 2 minutes. 

Check now and then to make sure it’s not burning. The pancake is done when it rises back after being pressed with the spatula.

Spread a layer of peanut butter on top, serve and enjoy!

Calories: 343, Total Fats: 12 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 35 mg, Sodium: 240 mg, Total Carbohydrates: 18 g, Dietary Fiber: 4 g, Sugars: 6 g, Protein: 44 g, Iron: 2 mg
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Healthy and Delicious Holiday Recipe

11/15/2020

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​Gingerbread Protein Smoothie

By Debra Basch,
Personal Trainer and 
Registered Holistic Nutritionist 
​This extremely healthy smoothie tastes just like a gingerbread cookie in a liquid format!  I added vegan vanilla protein powder to give it more punch and nutrition, but the secret is all in the spice!

​Servings: 2-3
Time: 10 mins
Difficulty: easy
 
INGREDIENTS:
·     3 cups of non-dairy milk
·     2 scoops of vegan vanilla protein powder
·     8 frozen banana chunks
·     5 small medjool dates, pitted
·     1 tbsp hemp hearts
·     ¾ tsp cinnamon (or use ½ tsp cinnamon + 1 tsp of pumpkin spice)
·     ¼ tsp nutmeg
·    ¼ tsp ginger
·    ¼ tsp cloves
·      Cinnamon stick (optional)

​DIRECTIONS: 
  1. Pour the liquid into a Vitamix or any high-powered blender
  2. Add the frozen bananas chunks & dates
  3. Blend on high for 20 seconds
  4. Add remaining ingredients (except cinnamon stick) and blend for another 30 seconds.
  5. Shakes will be frothy, thick and delicious
  6. Pour into a tall glass, sprinkle a little cinnamon and garnish with cinnamon stick
  7. Serve and enjoy immediately!
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POWER LUNCH

5/11/2020

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By Marilyn Lazar, eMbody Fitness Group Exercise Instructor
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These days of uncertainty bring new meaning to the word power. We all wonder but nobody knows how and when restrictions will be eased. That’s not in any one person’s control or power. But there’s a lot that is. We have access to good quality fresh produce and the ability to throw together what I think of as the new Power Lunch. Nope – it doesn’t happen in an impossible to reserve resto atop a tower at Bay and Wellington, and business attire is not required. In fact, sweats are welcome. But it can fuel your workouts and energy needs for the day, contribute to your overall nutritional requirements and provide pleasure to your senses of sight, smell, taste and even sound: CRUNCH!

In an odd way, my lunch is a throwback to the 50’s in content but not construct.
My lunch is typically tossed in and eaten out of the same bowl. I try to limit my shopping excursions now, and make my fresh produce last the week. So the specific ingredients will depend on what’s left in the fridge and what strikes my fancy. The base is almost always green, be it dark and leafy (kale, arugula, spinach,) or chunky (cucumbers, celery, peppers).I top it with protein which may be left over from the previous night’s dinner, or simple and on hand (eggs, tuna, beans, hemp seeds).
But whereas June Cleaver constructed lunch with sliced white bread, processed cold cuts, an anemic iceberg leaf, salt, pepper and a dollop of mayo, my lunch is basically a deconstructed version. So here’s where things can get interesting.

Mayo is replaced by healthy fats like olive oil, pesto or avocado. Salt and pepper may be present but are complemented by a variety of mustards and spices like cayenne or turmeric and fresh herbs like cilantro, basil or dill. I love bread and always have a couple of slices with my midday meal. When dining out pre-Covid, I indulged in the specialty of the destination, be it a bagel or baguette. At home, I keep a loaf of Ezekiel sprouted grain bread in the freezer and enjoy its texture toasted with nut butter and maybe a splash of maple syrup alongside my coffee for dessert. I account for the protein in both the bread and the nut butter for the meal.
Sometimes I have to check the clock to know if it’s lunch hour. Like many experts recommend, I’m instinctively trying to build a new routine similar to my old one, but the “normal” cues to the time of day are conspicuously absent.
​
Whether I need to power a workout, fuel my stress reduction, or simply give all my senses a treat, I’m embracing the new Power Lunch. The bottom photo features the treasures I found at the farmers’ market held weekly last summer in the parking lot right behind embody. Until such time as we can once again meander through the bounty in farmers’ stalls hunting for radishes and garlic scapes, we still have the power of a proper lunch.

Marilyn Lazar is a freelance writer with experience in the fitness, events and travel industries, and a focus on personal essays. She has a degree in Communication Studies but has always been passionate about fitness and dance. She loves sharing healthy meals with friends and her family which includes three kids, three grandkids and a grand dog. Marilyn loves hiking and being outdoors. Her causes are the environment and rescue animals - domestic and farm. 
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Strengthen your Immune System with Personalized Nutrition

3/21/2020

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by Katie Hamilton, eMbody Fitness Registered Holistic Nutritionist, B.Kin, CNP
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With or without a pandemic happening, immune system compromises are not something to just brush aside. The immune system is your body's defense and this world is full of offensive toxins, bacteria and viruses that have our immune systems in overdrive.
 
At this stage in the game, the only thing we can really do is to boost our immune systems because we cannot keep ourselves "self-quarantined" forever.  Just as chances are most people have had the flu in their life, the way this new strain spreads chances are we will all at some point come into contact with it.  It is not something to be afraid of, but peacefully preparing for through intentionally choosing to invest in what will support your immune system to thrive.

10 Signs of a Weakened Immune System
  1. It's common for you to get colds or other "minor sickness" throughout year
  2. High stress levels
  3. Frequent digestive issues 
  4. Allergies (seasonal or specific) 
  5. Wounds slow to heal 
  6. Skin rashes, eczema, or other skin troubles
  7. Frequent infections (ears, eyes, ect.) 
  8. Feel tired all the time 
  9. Have had or have “autoimmune disease” 
  10. Random "aches & pains", achy joints, cold hands, numbness in hands/feet, trouble swallowing, sun sensitivity, hair loss, dry eyes
​
Things You Can do to Boost Your Immune System Right Now
  1. Eat high fruit and veggie meals
  2. Get 8 minimum hours of sleep a night
  3. Meditate (calms stress hormones which lowers your immune strength)
  4. Breathe deeply and mindfully throughout the day.
  5. Up your vitamin C & D + selenium and zinc (through your foods or supplements)
  6. Shake and move your body every day - get a sweat going
  7. Drink more water
  8. Drink fresh citrus/ginger/turmeric juice daily
  9. Smile at strangers
  10. Spend time in nature 

For a lot of people if you're marking off multiple signs that you're immune system is compromised it will take time, potentially years depending on how much degradation there is.
 
If you're feeling like you want to give your immune system an extra boost reach out to Katie Hamilton, our health and transformation coach who will work with your specific needs to design an immune boosting protocol for you.   Learn more about our holistic nutrition programs.  Click here.
For a limited time, Katie is offering a special Immunity Boosting 3-session package at 30% off.

Regular price:  $600, now just $420.  
click to register or request more information
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New Year - New Pantry!

1/21/2019

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​By Debra Basch, eMbody Fitness
Registered Holistic Nutritionist
Certified Personal Trainer
​This year, make a resolution that could seriously tackle top yearly goals:  lose body fat, get more energy, start exercising, find balance, and enjoy more sleep.  What do these have in common besides requiring planning and commitment?  They are all components of a healthy lifestyle.  Here is an easy guide to help you start the New Year off with a stronger commitment to a healthier lifestyle.  Begin with cleaning out your pantry.  By eliminating overly processed foods, non-essential “health” foods and getting back to basic clean eating, I believe my plan is a step in the right direction.

DITCH...
  • Any grain product with <3 g of fiber.
  • Simulated flavour convenience foods such as quick-cooking rice, flavoured noodle soups, dye-coloured cereals, diet soft drinks
  • Commercially made baked goods:  cookies, granola bars, cakes
  • Fruit-flavoured “gels”
  • Spices containing sodium and/or MSG
  • Butter-flavoured cooking spray
  • Foods where the ingredient lists are mostly:  preservatives, poor quality oils (trans, fractionated, hydrogenated), artificial ingredients, sugar, sodium
  • Instant flavoured oatmeal:  ½ a day’s worth of added sugar in one package)
  • Low-fat and/or flavoured rice cakes:  high on refined carbohydrates, light on fibre, sugar, sodium and even MSG if flavoured
  • Organic on the label does not automatically mean it’s healthy.  Organic canned chicken noodle soup can have a day’s worth of sodium in one can.
  • Gluten-free crackers, cookies, bars.  Food products that are gluten free and not calorie free!  Many contain just as much fat, sugar, sodium and fibre-free flours as their gluten-containing cousins!
  • Sweetened yogurt, soy or almond milks.  Yogurt naturally contains lactose (sugar) and with added flavourings, one 2/3 cup of yogurt could deliver as much as 4.5 teaspoons of sugar!  Boxed soy, rice or almond milk is best consumed unsweetened.  The added sugar contributes to added pounds.  Use in smoothies and flavour with fresh or frozen fruit. **Rice and almond milk are both very poor sources of protein – bump up the nutrition with an added protein source.

These foods can contribute to bloating, gas, headaches, constipation, acne, irritability, fatigue, weight gain, and intense cravings. Don’t be fooled by marketing.  Gluten free foods are for people who have celiac or gluten-intolerant.  Even celiac should not be loading up on gf “treats”.  Organic on a label is not a free pass. 

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5 Things You Should Do Every Day to Live a Healthy Life

6/28/2018

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​Living a healthy life doesn’t mean you have to make major changes to your day to day or start drinking green smoothies or even join a CrossFit gym. Healthy living simply means incorporating healthy habits into your daily life. These will differ from person to person based on someone’s current habits. Try integrating any of the following 5 items to help you lead a more balanced energized life.

1.  Mindful Meditation

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Mindful meditation is meant to help you to focus on your present setting and state of mind. Studies have shown that when you train your brain to be mindful, it reworks its physical structure resulting in improved cognitive functioning.
 
This can take as little as 5 minutes of your time, FIVE MINUTES! Here is how to start:
  • Find a comfortable spot to sit, preferably in a room with no distractions, the lights on or in natural lighting.
  • Straighten your upper body.
  • Notice what your arms and legs are doing and don’t stiffen.
  • Feel your breath.
  • Notice when your mind wanders and try focusing on your breath again.

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What's Your Number?

4/6/2018

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​By Debra Basch, eMbody Fitness
Registered Holistic Nutritionist
Certified Personal Trainer
We live in a password protected society.  Every day, we are expected to remember passwords, sequences and numbers.  Failure to punch in the correct code can have dire results.  Access denied!!  Why is it then so many
of us don’t know our top 5 health numbers?  These numbers are clear indicators of whether or not we are doing a good job of trying to stay healthy.  Knowing these numbers means that you know your body and that gives you the POWER to change it.

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Explore Winter Fitness with Snowshoeing

2/26/2018

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By Andy Smith, 
Fitness Director, eMbody Fitness
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As snow descends from the heavens my reaction is one of excitement and joy.  Living in Canada means winter, and being Canadian means getting out and enjoying the winter.

Initially Snowshoes were developed as a means of winter transportation.  It has since transformed into a sport and the popularity of the sport has risen by over 50% since 2008. There are now many trails, races and ways to enjoy the beautiful Canadian scenery from the platform of this great gear.

For those of you looking forward to spending more time on your snowshoes the following exercises will help strengthen the hip flexors, the quadriceps, the hamstrings and gluteals to help with the added work in lifting the leg to clear the snowshoe with each step.  It will also target key muscle areas in the upper extremities as well as the abdominal muscles.  The focus of the exercises is on functional activities that directly relate to joint and muscle actions that will be used when snowshoeing.

 Try for 2 sets of 15 repetitions of each exercise:  Don’t hesitate to ask a trainer for help with the exercices.

High Step Ups:
While standing on the floor, place your left foot on the plyometric box or stair 14 -17” in height.  Use your left leg to lift yourself to standing position and then slowly lower back down to the floor for 15 repetitions.  Repeat with the right leg

Lateral Step Down:
From a 6” box on your left leg bend the left leg so the knee stays over the toes. Lower your right leg while sitting back with your hips and extending the right foot forward.

Walking Lunges:
Step out with the left leg in front of right, and slowly lower your body weight down, centered between both feet.  Body weight is split roughly 50/50 to front and back feet.  Lower down until each knee is bent 90 degrees and use both legs to raise your torso up again.

Stability Ball Single Leg Squat:
Balance on the stability ball with the left leg, lower down as far as you can while retaining balance.  Repeat on the right leg.

Prone Stability Ball Back Extensions:
With your toes on the floor and your abdomen over a stability ball, hold a 3 or 5 lb weight in each hand.  Raise the arms from the shoulders, lifting the weight in each hand.  Raise the hips, with elbows slightly bent and extend the upper back keeping the head level.

Supine Leg Bridge with Abduction:
Begin by lying on your back on the floor, knees bent and feet on the floor.  Place your fingers from one hand on the lower abdomen and slowly lift your hips and lumber spine off the floor up to the shoulder blade area.  Lift and straighten your left leg so you are balanced just on the right and move the leg laterally to the side and back 15 times.  Repeat for the right leg.

Plank:
Begin by lying on your stomach on the floor, with elbows directly under your shoulders and forearms forward on the floor, palms down.  Lift your body off the floor, keeping your abdominal muscles contracted and squeeze your gluteals.  Hold for one minute.
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The three levers to living a long and healthy life               by Shaun Francis, Medcan

2/12/2018

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We are big fans of Shaun Francis, CEO of Medcan.  We hope you enjoy this article as much as we did.  Read on!
​A few years back, the World Congress of Cardiology staged a remarkable debate that illustrates the extent that expert recommendations can differ at the foremost edge of scientific research. On one side of the stage was McMaster University’s Dr. Salim Yusuf, who had co-authored a study on sodium consumption that found that too little salt can be almost as dangerous as too much. Opposing Dr. Yusuf was the University of Sydney’s Dr. Bruce Neal, a salt outlier who argued that we should all eat less than 2,300 mg of sodium per day—far below average.

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