0 comments on “CN Tower Climb 2017”

CN Tower Climb 2017

After months of preparation and continuous fundraising, our team has successfully climbed (yet again) all 144 flights of stairs up the CN Tower in Toronto this morning. With your help, we successfully raised $1,551 for the World Wildlife Fund. This money will help continue the efforts of the WWF to protect endangered species and habitats around the world.

So again, from all of us, thank-you to all of you who supported us and our efforts to reach our fundraising goal. We could not have done it without your help!

WWF 1

0 comments on “Dance-a-thon/Karate Marathon”

Dance-a-thon/Karate Marathon

After a month of planning I’m excited to say that our event was a BIG success! But for those of you who may not know, here’s what we got up to!

A team of us will once again climb all 144 flights of stairs up the CN Tower. In doing so we have to fundraise for the World Wildlife Fund. So to collect those donations, Autumn from ONE Movement and myself (James), from Kazoku Martial Arts Centre, came up with our first ever Dance-a-thon and Karate Marathon. Two worlds collided over six hours giving our students the chance to experience something different.

With many of our own attending the event and draw prizes to be won, we were able to collect $300.00 for our fundraiser. After calculating everything that’s been collected so far, from our event and our other team members, we have raised over $1000.00! And now with just one month to go all we need to do is prepare for the hike up 144 flights of stairs in the CN Tower.

Thank-you again to all of the local businesses who donated items for our draw prizes; including Monigram Coffee Roasers, E.V.O Kitchen, Sunset Gourmet, Sugar Berries, Moksha Cambridge, and Nature’s Vibe. Also a BIG thank-you to Autumn for letting us use her space and another thank-you to all of those who participated.

Kazoku Martial Arts Centre.

0 comments on “Fuelling Young Athletes”

Fuelling Young Athletes

jaiten-1Have you ever wondered what you should be feeding your young athlete before, during, and after games? Listed below are just a few tips recommended by “Conditioning Young Athletes” by Tudor O. Bompa,  and PhD Michael Carrera, Human Kinetics.


Purpose: to replenish the body and prevent injury

Pre-game meal: 2-3 hours before a game

  • High in carbohydrates
  • Just a regular meal that consists of carbs, proteins, and fats
  • Protein sources should come from both plants and meats
  • Avoid gassy foods like legumes, chickpeas, and kidney beans as they may cause distress on the body reducing your child’s performance
  • DON’T EAT ON THE RUN! (if you can)

Post-game meal:

  • 30 min after a game, have a snack that consists of a protein and a carbohydrate (i.e. banana and peanut butter, chocolate milk, or a bagel with peanut butter)
  • Avoid sugary snacks (i.e. cereal bar)

  • 60 min after a game, have a regular meal that consists of higher carbohydrates to replenish the energy used during the game

Tournament Days:

  • If the game’s early, eat light (i.e. egg on toast)
  • After first game, they can have a suitable meal
  • Protein and carb based snacks throughout the day; such as tuna wraps, veggies, etc…
  • Eat whether they feel hungry or not, that way they can avoid an energy crash during the game. Essentially they are keeping their fuel stores going
  • Water for games or tournaments that last only 60 minutes but if the tournament lasts longer than 60 minutes, drinks like gatorade can be consumed. This way their electrolytes will stay up throughout the day
0 comments on “Chickpea Stew (Vegan & Gluten Free)”

Chickpea Stew (Vegan & Gluten Free)

puppiesSince the New Year, my partner and I have decided to go a little more Pescatarian (vegetarian’s who eat fish) at home; that way we can save a few dollars while grocery shopping and at the same time, eat a little healthier!

Last night I attempted a vegan/gluten free chickpea stew from Healthier Steps. It didn’t turn out the way I’d hoped but it was delicious all the same. But give it a try and let us know how it turned out for you; better yet if you have any recommendations for another awesome recipe, comment below.

Prep Time: 10min

Cook Time: 25min

Ready in: 40min


Ingredients

FOR: 6 SERVINGS

  • 1 cup chick peas, dry or two-15 ounce cans chick peas, drained
  • 1 tbsp olive oil, (1/4 cup water)
  • 1 medium onion, minced
  • 2 cloves garlic, minced
  • 1/4 cup red bell pepper, chopped
  • 1 medium tomato, chopped
  • 1 carrot, diced
  • 1 tsp dried parsley
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1 tbsp tomato paste
  • 2 cups liquid from boiled chickpeas, or water
  • 1/2 tsp sea salt
  • 1/4 tsp cayenne pepper

Per 100g


Energy: 400kcal/1672kJ

Fat: 8g

Protein: 20g

Carbohydrate: 65g


Instructions

  1. If you are using dried chickpeas, sort, wash and soak them overnight. The next day drain and rinse chickpeas.
  2. Cover with water about 2 inches above chickpeas and bring to boil on medium heat.
  3. Lower heat to simmer and cook until tender, about 1 hour.
  4. Drain chickpeas and reserve 2 cups of liquid, set aside.
  5. If using canned chickpeas, start at step 5.
  6. Heat oil or water in a large saucepan on medium-high heat. Add onions and cook until soft, about 4 minutes.
  7. Add garlic and cook for 30 seconds stirring. Add bell pepper, tomatoes, carrots, chickpeas, parsley, basil and oregano.
  8. Add tomato paste and water, cover and bring to boil. Reduce to a simmer for 20-30 minutes or until thickened.
  9. Mash some of the chickpeas, with the back of a fork to thicken stew.
  10. Check seasoning with extra salt and pepper.
  11. Delicious served with brown rice.

 

0 comments on “Berry Explosion Muffins”

Berry Explosion Muffins

Berry Explosion Muffins

Have you ever been berry crazy? I mean crazy for berries? The health benefits of berries are enormous, and their rick colour and juicy flavours are definitely worth pining for. Strawberries, blueberries, raspberries – this treat has them all.

Makes 12 Muffins

Ingredients:

  • 1 cup whole-wheat flour
  • 1/2 cup almond milk
  • 1 teaspoon baking powder
  • 2 tablespoons ground chia seeds
  • 1 1/2 cup white beans or 1 (15-ounce) can no-salt-added or low-sodium white beans, drained
  • 10 Medjool or 20 regular (Deglet Noor) dates, pitted
  • 2 bananas
  • 10 ounces frozen strawberries, thawed and divided
  • 1 teaspoon vanilla extract
  • 1 teaspoon almond extract 1 cup fresh blueberries
  • 1 cup fresh raspberries

Baking Instructions:

Preheat the oven to 350 degrees Fahrenheit

In a large bowl, combine whole-wheat flour, almond flour, and baking powder and set aside.

berry-explosion-muffinsIn a cup, mix ground chia seeds with 1/2 cup water and let sit until it forms a gel, about 5 minutes. In a high-powered blender, combine white beans, pitted dates, banana, half of the thawed strawberries (leaving the other half to be put in the muffins whole), chia seed gel, and villa and almond extracts. Once blended, combine with the dry mixture and stir thoroughly until well combined.

Drain the remaining strawberries and sit in, along with the blueberries and raspberries, so they are evenly distributed throughout.

Line a 12 cup muffin pan with the cupcake papers and, using a spoon, scoop in batter. Bake for 20 to 25 minutes and serve warm.

To make cookies, drop batter by spoonfuls onto a foil-lined cookie sheet and bake for 10 minutes or until lightly browned.

Nutrition Facts:

CALORIES 166; PROTEIN 6g, CARBOHYDRATES 38g; TOTAL FAT 1g; SATURATED FAT 0.1g; SODIUM 4mg; FIBER 6.3g; BETA-CAROTENE 35ug; VITAMIN C 65mg; IRON 1.8mg; FOLATE 37ug; MAGNESIUM 54mg; ZINC 0.9mg; SELENIUM 8.1ug.


All of these recipes can be found in “EAT TO LIVE” by Joel Fuhrman, M.D.

0 comments on “Are Your Ready?”

Are Your Ready?

Congratulations to all of those who had gone for their next belt level! After taking the time to reflect on the ones who we tested I wanted to share with you my decision making process. And if you’re considering the next belt test, the time to start training is now! Read what we’ve just posted below and let us know if you have any questions.


james-1So you want to go for your next belt level? It’s not that easy… well it is but only if you put in the work.

Every three to four months we host a belt exam. Within those three months (depending on your belt level) you are being taught and corrected on all of your techniques; whether it is your basic punches, kicks, blocks, and stances or your kumite (sparring), kata (patterns), or bunkai (self-defence tactics).

But other factors contribute to our decision process.

Attitude:

Your attitude plays a big role on our decision making. Someone who comes to class every time, ready to train, and puts in 110% within the hour has the right mindset. But sometimes we get that person in class who only goofs off, then that hour goes to waste and they think because they put in the right amount of time, they deserve a belt. Unfortunately we don’t work that way! (Sorry to break it to you)

Skill:

Each belt introduces a new technique while old ones get better and better. Like a fine wine, it just gets better with age.

Previous Experience:13433142_846549392145146_3131803266972687379_o

Sometimes previous experience plays a role in your belt exam. If you had been training in another martial art, it can transcend and aid you in the belt exam process. But sometimes this only lasts for so long. There may be a point where you no longer excel and need to take a little more time to master the new techniques you’re learning.

How Often You Train:

How much do you actually practice? Seriously, ask yourself that question. After training for as long as we have, we can see who actually puts the time and effort in. Whether you train just the 2-3 days a week or you actually put in a fourth day or even an extra 10 minutes each and every day. It certainly doesn’t go unnoticed, and remember… practice makes perfect!

Length of Time:

How long have you been training? Belt exams aren’t mandatory for everybody. A certain length of time is required before going for your next belt, but sometimes it takes a little longer for others or sometimes it takes less time. Contributing factors? All of the reasons listed above!

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