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This time of year often involves holiday cheer, crazy schedules, concerts, stress, over-eating, lack of sleep, and things that lie outside of our control.

One of the best ways to manage everything that the holidays throw at us is exercise—it's the world's best release outlet/calorie-burner/sleep-inducer and crazy schedule fighter!

During the holiday season we ask that you take time to take care of yourself; but also invest some time in taking care of those who may not be as fortunate. Our contributions to their lives may very well put our own in perspective.

Last year TAB was able to contribute to the work being done at Ernestine’s Women’s Shelter. This year we have chosen this organization again to help them continue their work. Feel free to be inspired to give over the holiday to those who need it most!





MONDAY EVENINGS (5 Classes) $100 plus HST
January 8, 15, 22, 29, February 5

8:30pm @Swansea School of Dance, 356 Windermere Ave.

Feel strong, energized and ready to conquer the world


Strength!, TABB Special, A2, LegXurious, Body Balance


(5 Classes) $100 plus HST
January 10, 17, 24, 31, February 7

8:30pm @Swansea School of Dance, 356 Windermere Ave.

Burn calories, give yourself an adrenaline rush and sweat, sweat, sweat!


TAB.O.Lean, JamBalaya, Body Ballicious, TAB.O.Lean With ABS, Road Rage Release

SATURDAY MORNING (5 Classes • 45 mins) $100 plus HST
8:30am @Swansea School of Dance, 356 Windermere Ave.

January 13, 20, 27, February 3, 10



TAB is so excited to introduce STAR: Strength Training And Relaxation Techniques for Dancers.

The demands for more athletic and acrobatic movements in competitive routines have grown, but the requisite strength training and mindfulness is perfunctory or missing altogether.

Over the last few months, TAB has been running workshops and private sessions of STAR, the strengthening program that compliments dance instruction with the aim of creating stronger, safer, more confident dancers. Now, it's ready.



When the holidays come we fret over celebrations because we fear the extra calories. Poopoo, I say! If you have been committed to eating well and moving daily this should not be your fear. Food is a wonderful way to celebrate friendships, reminisce, and bond with those we love. Here are a few Guyanese favourites found over the holidays!

Chicken Chow Mein

1 package of brown or white rice spaghetti noodles broken into small pieces (to resemble chow mein noodles) if you’re not gluten-free use regular chow mein noodles
1.5 pounds of boneless, skinless chicken thighs or breasts, sliced or cubed
1 small onion, thinly sliced
2.5 tablespoons of sunflower oil
2 cups of mixed bell peppers, thinly sliced 1 carrot, thinly sliced
1 cup green beans, cut into 2-inch pieces
1 cup fresh sweet corn
1/2 head of broccoli, chopped
1/2 head of cauliflower, chopped
1/3 green cabbage, thinly shredded
5 heads of green onions, finely chopped
  For the chicken
1/2 teaspoon of fresh thyme
1 tablespoon cassareep or tamari sauce (gluten-free soy sauce)
3 cloves of garlic, minced
1 teaspoon brown sugar
1 teaspoon salt
1 teaspoon mustard
1/4 teaspoon ground black pepper
  Follow the instructions on the package to cook the noodles.
  Season the chicken with ingredients above and let marinate for about 1 hour. Prepare the vegetables. Then in a skillet large enough for the noodles, warm oil on medium heat.
  Add the onions and cook until they are brown and soft. Then increase heat to high.
  Add the chicken and cook for 5-10 minutes
  Add the vegetables, except for peppers, and cook for another 5 minutes.
  Add the peppers and cook for 3 minutes. Peppers should be crunchy after cooking. Then add the cabbage and the noodles.
  Toss together then add chopped scallions.
  Remove from heat and serve.
  Makes: 4-6 servings
Total time: 35 minutes
cook time: 20 minutes
prep time: 15 minutes


Beef patties Recipe
Beef Patties are perfect for a snack, Appetizer, kids lunch bags, game nights and any occasion.

1 1 lb of ground beef
1 (8 oz) can of sweet green peas
2 beef bouillon
1 tbsp Worcestershire sauce
1 yellow onion minced finely
2 tbsp fresh chopped thyme
4-6 wiri wiri peppers or
½ minced habernero
3 tbsp finely minced celery leaves
2 blades of scallion minced
1 tsp allspice
1 tsp ground coriander
½ tsp salt
1 tbsp vegetable oil
  Egg wash (consisting of 1 egg beaten and 1 tbsp water)
  Pastry Dough
3 cups of flour
1 ½ sticks or 12 tbsp of cold butter
1/4 cup of shortening or vegetable oil
1 tsp salt
8 tbsps of iced water
  Sift flour and salt in a large mixing bowl
  Dice butter into tiny cubes and add
  Add shortening or vegetable oil
  Use fingertips to mix together
  Add cold water one tbspn at a time or until all dry ingredients has been absorbed
  Mold into a ball, wrap in plastic Refrigerate for 30 minutes before using Method Season meat with salt, pepper, Worcestershire sauce, onion, allspice, wiri wiri pepper, and coriander In a skillet, add oil and heat then add meat and bouillon Saute on high heat or 2 minutes Add thyme, sweet green peas, and continue to cook for 1 minute Remove immediately in order to have a half cooked meat mixture Bring to room temperature Add scallions and celery leaves and incorporate using a spatula Roll out pastry dough and cut rounds using a biscuit cutter Fill center with approximately 1 ½ tbsp meat filling Brush egg wash around the edges, top with another round of pastry dough Press to seal edges with fingers, then use a fork to create indentations on edge This will create a nice finish Finally, prick the top with a fork, and baste with egg wash Place on a greased flat sheet pan, and bake at 375 degrees for 25 minutes Cool on a rack, but serve warm


Happy Holidays from our family to yours

Blessings to you all
Rhonda & Charles

No classes Until
January 8th 2018 | | 416 888 8004

TAB (The Art of Balance) | Toronto, ON M6S 1Y1
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