The November Newsletter is available! Check out pics of my new studio. Read some of my favourite articles including the incredible “One Minute Workout” Try the Exercise of the Month: Pec Deck Plank. Enjoy a hearty fall meal with a Recipe of the Month: Spicy Chana & Lentil with Kal

Introduction

Happy November everyone!

I am tickled to be able to share some professional photos of my studio. I love that I can say “my studio”! Don’t the photos make the space look elegant and official? Thanks Flaman Fitness for the fun photo shoot.

This month I am highlighting two columns that I am particularly proud of.

The first is my most recent Globe and Mail column. In it I explain how a foam roll and a small ball can be used to massage tight muscles. I really enjoyed researching this column!

The second is a recent Huffington Post blog. In it I detail my current favorite workout—The Minute Workout. Whether you are travelling or at home, this workout is for you. It is effective, efficient and totally convenient because it doesn’t require any particular equipment. You can literally do it anywhere! I am VERY impressed with myself because I even managed to include actual photos in the blog! Anyone who knows me knows what an achievement that is as technology is definitely not my strength.

The exercise of the month is the “Pec Deck plank”. The recipe of the month is courtesy of nutritionist Tara Postnikoff. Thanks Tara, it looks yummy and perfect for fall! 

Exercise of the Month
        Pec Deck Plank

Directions

• Grab two towels (or 2 gliders if your gym has them). If you are working out on carpet use two paper plates.
• Start in a plank position. Rest on your forearms and toes with one towel / glider / plate under each forearm. This is a very challenging exercise. I suggest starting on your knees.
• Maintain your plank as you slide your forearms out to the side. Maintain a ninety degree angle at your elbows. Use your chest to pull your arms back in. The movement should resemble the motion used on the Pec Dec machine at the gym.
• If you can maintain good form from your knees feel free to try the exercise from your toes.

Recipe of the Month
         Spicy Chana & Lentil with Kale
         Tara Postnikoff—Heal Nutrition

Cooking Time 20 mins
Serves 4

Lentils are an amazing food and quick to prepare! They are packed full of fibre and as a result help stabilize blood sugar. They also have a lot of protein (17g per 1 cup cooked), contain B vitamins an d manganese, magnesium, potassium and iron.

Ingredients

• 4-5 cups of small pieces of destemed kale
• 1 Spanish onion, diced
• 1/2 cup brown lentils
• 1/2 cup dry chana beans / chickpeas
• 2 tbsp coconut oil
• 1 tbsp fresh ground coriander & cumin
• 1 tbsp masala powder
• 1.5 tsp chili powder
• 2″ fresh chopped or grated ginger
• 1.5 tbsp turmeric
• sea salt to taste
• 1 lime, juiced

Instructions

• Rinse lentils and chana beans well. Cook together in 2.5 cups of water. Bring to boil and let simmer for 25 minutes. Discard any excess water.
• In a saucepan, heat coconut oil. Add diced onions and let sautee for a few minutes. Combine all spices and add to pan. Mix well together and cook for about 5 minutes.
• Add lentils and chana beans and mix well. Allow to cook on low for 5 more minutes for the flavour to combine. Add kale and lime juice and cover to steam until kale is bright green.
• Serve as a main, or side. Enjoy!