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TAB NEWSLETTER
 

A regular fitness routine at this time of year can be what you need to get ahead of the party celebrations and help minimize stress over the extra calories that will be consumed over the holiday season. When it comes to healthy eating habits and exercise, consistency is key.

Changes in your eating habits shouldn't be an all or nothing choice. Small, significant changes can have a great impact on how you feel during the day. Being consistently active in small doses throughout your day and week, is far better than an intense workout once a week. Establishing a habit keeps you on track and changes your view of fitness in your life.

This is all about lifestyle change and adjusting habits. Instead of fitness being something we use to look a certain way, being active becomes something we use to feel a certain way. Over time your appearance will be a reflection of how you feel: amazing!

And so, it's Thanksgiving—a great time to reflect on the good and meaningful things in your life and enjoy a hearty meal with loved ones (without feeling guilty). If you've started a regular routine that includes a healthy relationship with food and a more active lifestyle, the worry of enjoying the meal won't be an issue. So enjoy!


  
 

 














FOR THE DANCER OR YOUNG ATHLETE IN
YOUR FAMILY

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.













 

 

As TAB sets its own goals going forward, Swansea School of Dance has opened their doors to us this fall. They're located at 356 Windermere Av, Toronto, ON (Please use the side entrance).

We are offering our Empowerment and Energizer series, as well as our AbRehab series. See below.

One 5-week workshop is $100 plus HST
Three 5-week workshops for $275 plus HST for 3

Sign up has begun, don’t think about it just do it!

DISCLAIMER: Class acceptance is on a first come first serve basis. All payments for class must be paid prior to class start and there are no refunds. Make up classes can only be offered if space is available in another class.

 




MONDAY EVENINGS (5 Classes) $100 plus HST
October 30, November 6,13, 20, 27
8:30pm @Swansea School of Dance, 356 Windermere Ave.

Feel strong, energized and ready to conquer the world

SIGN UP FOR EMPOWERMENT »



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



WEDNESDAY EVENINGS (5 Classes) $100 plus HST
November 1, 8, 15, 22, 29
8:30pm @Swansea School of Dance, 356 Windermere Ave.

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

SIGN UP FOR ENERGIZER »



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.

SIGN UP FOR AB REHAB »
November 4, 11, 18, 25, December 2



AB REHAB DVD & DOWNLOAD

 

Let this Thanksgiving be one that surrounds you with the love of family and friends. Be grateful for the opportunities and blessings you have received in your life.

My challenge for you this month is not a physical one, but a human one. If you receive a blessing, pay it forward. As we celebrate, there are many in dire need. The hurricane season has left many people homeless and hopeless. This is a great opportunity for us to give and assist in the rebuilding of not just lives, but countries.

Last week we made a donation to a charity working on hurricane relief. Perhaps this might be something you'd consider too.














Roasted Sweet Potato Kale Salad
with Mustard Dill Vinaigrette

A recipe by
www.foodnetwork.ca

  INGREDIENTS
  Roasted Sweet Potatoes
2 sweet potatoes
2 Tbsp olive oil
¼ tsp sea salt
¼ tsp ground pepper
   
  Mustard Dill Vinaigrette
⅓ cup olive oil
2 ½ Tbsp apple cinder vinegar
1 Tbsp Dijon mustard
1 tsp agave nectar
⅛ cup fresh dill fronds
½ tsp sea salt
½ tsp ground pepper
   
  Kale Salad
¼ cup pumpkin seeds, toasted
1 Tbsp maple syrup
3 cups kale, finely chopped
½ lemon, juiced
½ cup red cabbage, finely chopped
1 Tbsp fennel, grated
1 Tbsp chives, finely chopped
 
  DIRECTIONS
  Roasted Sweet Potatoes
1. Preheat oven to 400ºF.
2. Chop the sweet potatoes into approximately 2 cm cubes.
3. Toss the sweet potatoes in olive oil, sea salt, and ground pepper and roast in an oven safe baking dish for 25 minutes, tossing half way through.
   
  Mustard Dill Vinaigrette
1. For a really creamy dressing use a blender to combine all the ingredients. You can also whisk together the ingredients or shake everything up in a jar.
2. If you aren't using a blender than be sure to finely chop the fresh dill before adding it to the rest of the ingredients.
3. Refrigerate until ready to serve the salad.
   
  Kale Salad
1. ** Start assembling these items about 10 minutes before the sweet potatoes are done roasting.
2. Candy the pumpkin seeds with maple syrup in a non-stick pan heated to medium and cook for approx. 6-8 minutes until they're candied, crispy, and a little bit sticky.
3. After they're cooled you can roughly chop them with a knife or break up the pieces with a fork.
4. In your serving dish massage the finely chopped kale with lemon juice using your hands for a minute or two until it's softer and wilted.
5. Add in red cabbage, 1/2 the dressing, and toss to coat evenly.
6. Place the sweet potatoes on top when they're still warm.
7. Then add candied pumpkin seeds on top, as well as grated fennel and chives.
8. Leave the other half of the dressing on the table if people want more with their serving.




www.tabfitness.ca | info@tabfitness.ca | 416 888 8004

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