Easy, Tasty, No-bake Protein Balls

Are you tired of having the same boring protein shakes? Some protein powders can taste unpleasant and are dreadful to drink. With this protein ball recipe that incorporates healthy ingredients and protein powder, you’ll be so caught up in how tasty it is that you’ll forget how good it is for you. In search of an alternative to the often pasty taste of protein shakes, I came across a simple and quick no bake recipe for energy protein balls on allrecipes.com. The recipe calls for 1 cup rolled oats, 1/2 cup natural peanut butter, 1/3 cup honey, 1/4 cup chopped dark chocolate, 2 tbsp flax seeds, 2 tbsp chia seeds, and 1 tbsp of protein powder. The great thing about this recipe is that you can make modifications to it and still have great results. These are the ingredients I used:


I decided to go without the chopped dark chocolate that the recipe called for and added in half a banana instead. Rather than just the 1 tbsp of protein powder which I thought was too small of an amount (especially when I want those muscles!), I put in 1 cup of unflavoured protein powder.



I found that the natural peanut butter was a little harder and less moist than regular peanut butter, so mashing in half a banana gave the mix more moisture and made it a lot easier to stir the ingredients together.


After you’ve mixed all the ingredients together, refrigerated it for half an hour, and rolled the mix into small balls, you’re ready to go. These protein balls make for an easy, tasty, on the go snack and will give you that needed dose of energy before a Reggaecise workout!

What are You doing on Family Day?


Monday, February 15, 2016 is Family Day.  Come celebrate with your family at Kennedy / Ellesmere GoodLife Fitness Club, 1911 Kennedy Rd., Scarborough. The Club will be hosting a special Family Reggaecise class at 10:30 a.m. for the entire family.  Children ages 5 and up are welcome to attend with their parent(s).  So come and get some fun and exercise for the entire family!

D-fend Against the Blues


Have you been feeling sad, depressed, indifferent?  Well, perhaps there is a reason for your sense of underwhelming.

Regular exposure to sunlight makes us more active, happy, and alert. The less sunlight we are now seeing in the winter months, for those of us living in the Northern hemisphere, the more likely we are to develop Seasonal Affective Disorder (SAD). Symptoms of SAD can include mood swings, anxiety, sleep problems, or in the most extreme example, even suicidal thoughts.

Our body develops Vitamin D when exposed to sunlight.  A lack of Vitamin D can lead, not only to depression, but also to bone pain, muscle weakness, cognitive impairment in older adults, asthma in younger children and even cancer.

So if you are not getting enough exposure to sunlight, make sure you get your Vitamin D in other ways, either as a supplement or in foods.  Foods which provide Vitamin D are:  cheese, egg yolks, shitake mushrooms and cod liver oil, fatty fish; such as tuna, mackerel, and salmon.

Often foods like some dairy products, orange juice, soy milk, and cereals are fortified with vitamin D.

So make sure you are getting your Vitamin D.




Happy Cleansing!


A brand new year is upon us. With it, come the new year’s resolutions: to get fit / go to the gym, eat healthier, stop smoking, lose weight, etc.
All are commendable goals for self-improvement. However, why not jump-start your body for this more active and healthier you by doing a cleanse. Anybody can benefit from a cleanse. And after all that holiday binge eating, it’s the perfect time to do the body good by eliminating toxins from the body.

Detoxification mainly refers to the detoxification of the colon or kidney. The resulting benefits include increased energy, feeling better physically, have more mental clarity, relief from chronic fatigue, food intolerance, and chronic ill health.

Although there are both short-term and long-term programs, we are referring here to a 24-hr. detox that begins first thing in the morning. This can be achieved either via a juice cleanse or with laxative pills, that can be easily purchased, such as senna pod.

Back in Jamaica senna pod was the widely used herbal laxative given to children as they headed back to school. The belief was that “they would have indulged in eating a lot of potentially harmful things and engage in activities which would cause them to contract worms.” Parents often use the herbal senna pod laxative to give the large intestine of their children a thorough rinse. This detoxification was called “wash-out”.

Whichever method you choose, a 24-hr. detoxification is highly recommended. Let’s face it. A detoxification or cleansing is not necessarily something we necessarily want to do, but it is something we should do.

Happy Cleansing!




Reggae Night.  We come together when the feeling right…”  I’ve got an earworm on my mind.

I went to try out the newest Reggaecise release last night, and now I can’t get that infectious tune out of my mind.  The popular song from the 80s takes me back to dancing at Heaven night club at Bloor and Yonge on a Saturday night.  Only this wasn’t a Saturday night, and I’m pretty sure I was at the gym.

As I glance around at my fellow Reggaecisers, it’s apparent that I’m not the only one swept up by this classic.  When the song reaches the chorus, one can hear the class sing along in unison, as they move through the choreography.

For those who may not be as nostalgic, the release also includes this summer’s smash hit “Cheerleader” by OMI.  Here, we are once again taken back to the dance floor as we do a hyped up version of the Electric Slide, moving from side to side, front to back.

It’s just as well that I’m in my gym clothes and not my Saturday night fineness, because by the end of the class, I have worked up quite a sweat.  “Reggae Night.  We come together….” And, no doubt, Reggaecisers will be coming together again to dance the night away, have a lot of fun, and of course, get a great workout!

Yah Mon

One has to admit, sometimes it’s hard to get the body moving during a workout class.  But Monty Montgomery’s “Yah Mon” was the perfect opening for this Reggaecise class.  The cool tune and easy-going lyrics enbody the vibe of Jamaica, and Reggaecisers were soon doing the Ska Reggae and getting into the groove.  Yah Mon.  Everyting’s cool….


Add Apple Cider Vinegar to your H2O

We all know that staying hydrated while exercising is important because of the added sweat loss.  But instead of tossing back plain H2O, try adding a little something into your water – a tablespoon of apple cider vinegar and a tablespoon of honey. There are many benefits to drinking apple cider vinegar:  it strengthens your immune system, aids in weight loss, regulates blood sugar and aids in diabetes, results in lowering of high blood pressure, fades age spots or acne scars, makes your hair shine, and it can help you detox (but more about this another time).  It’s important, though, to make sure you get the organic and unfiltered apple cider vinegar versus the processed one in order to get its full benefits.

For more benefits:  http://www.healthambition.com/apple-cider-vinegar-drink-daily-better-health/http://www.mindbodygreen.com/0-5875/15-Reasons-to-Use-Apple-Cider-Vinegar-Every-Day.html


SocaSweat / Reggaecise Party – October 25

There’s going to be another fab Socasweat / Reggaecise dance party this Saturday, October 25th at Victoria Terrace, 1448 Lawrence Ave East, Unit 17 in North York.  We will be there from 4:00 p.m. to 7:00 p.m. jamming with the sound of KINGTURBO; the high-energy dance workout portion of the party will commence at 5:00 p.m.  There will be prizes and give-a-ways. Admittance is free.  So come one; come all!