“Weekly Recipe: Customer Appreciation Week Treats”

Happy Monday Everyone!

Last week was customer appreciation week at the studio and it was a great food week! We had two treats available daily and they were all yummy. If you missed out on some of the yummy treats no worries we have posted all the recipes on the blog. We have not included the nutritional information with the recipes. As always we used no white flour or sugar.

Click here for the link

Our next recipe will be posted the first Monday in January as we will all be enjoying time off over the holidays.
Wishing you an incredible holiday season:)

“Treats from our Customer Appreciation Week”


Monday (Made by Lorrie Mickelson)

Homemade “Rolo” Knock-Offs – Vegan, Gluten-Free, & 5 Ingredients

Ingredients (18 bites)

For the caramel

  • 200 grams pitted soft Medjool dates (about 11 large)
  • 1/2 tbsp peanut butter (or other nut or seed butter)
  • pinch of fine grain sea salt

For the chocolate coating

  • scant 1/2 cup dark chocolate chips
  • 1 tsp coconut oil

For garnish

  • chia seeds (optional)


  1. [Note: You want to use very soft Medjool dates. If yours are firm, soak in water to soften before using. Be sure to drain well.] Process pitted dates in food processor until a sticky paste forms. Now, add in the nut or seed butter along with a pinch of fine grain sea salt. Process until combined. The mixture will be SUPER sticky, but this is a good thing!
  2. Scoop out the sticky mixture into a bowl and freeze for about 10 minutes. Chilling it makes the caramel easier to shape into balls. After chilling, lightly wet your fingers and shape caramel into small balls to make about 18 balls total.
  3. Place balls back into the freezer for another 10 minutes on a parchment lined plate. Meanwhile, melt chocolate chips along with 1 teaspoon coconut oil on the stove top over low heat. When 2/3 of the chips are melted, remove from heat and stir until everything is melted.
  4. Remove balls from freezer and dunk each ball into the melted chocolate, one at a time. Roll around to coat. Tap off excess chocolate and place back onto parchment-lined plate. Sprinkle with chia seeds (optional) and stick a toothpick into each. Repeat for the rest.
  5. Freeze again for at least 20 minutes until set. Bites taste best straight from the freezer and will soften (but will not melt) at room temperature.


Anti Inflammatory Trail Mix – 16 Servings 


2 tbsp ground flaxseeds

2 tbsp water

1 cup cashews

1 cup hazelnuts

1 cup pumpkin seeds

2 tsp turmeric

1/2 tsp coriander

1 tbsp ground ginger

1 tsp cumin

1 tsp cardamom

1 tsp pink rock salt or grey salt (to taste)

1/2 cup dried cranberries(apple juice sweetened)

1 cup dried cherries


Directions: Preheat oven to 200 degree F. Mix flaxseed in water until you create a slurry. Mix nuts and seeds in a medium mixing bowl and stir in flax mixture. Mix spice & salt in a small bowl, sprinkle evenly over mix. Place on a pan in oven and dehydrate for 1 hour until dry and crunchy.

For Optional Sweet & Spicy Flavor: replace turmeric, coriander and cumin with: 1 tbsp cinnamon, 2 tsp raw cacao powder and 1 tsp coconut sugar.


Tuesday (Made by Shannon Landry)

Goat Cheese Covered Grapes

Gluten Free

Serves 20 to 25

A scrumptious appetizer that will impress dinner party guests but only takes minutes to prepare


20 to 25 seedless green or red grapes

300 g Plain PC Soft Unripened Goat Milk Cheese

1/3 cup finely chopped nuts (pecans, walnuts, sunflower seeds)

1/3 cup finely chopped dried fruit (cranberries, cherries)


Wash grapes and make sure they are fully dry before covering.

While grapes are drying finely chop nuts and dried fruit and mix together in a bowl

Place 1 tsp of chilled goat cheese in the palm of your hand and press grape into goat cheese. Roll the grape between both of your hands like you would if making a meat ball.

Once grape is fully covered with goat cheese, roll in finely chopped nuts and fruit mixture. Continue with remaining grapes. Recipe can be made up ahead and chilled in fridge until ready to serve.


No Bake Energy Bites

 1 cup old fashion oats (raw)

½ cup peanut butter or other nut butter

1/3 cup organic honey

1 cup unsweetened shredded coconut (toasted)

½ cup ground flaxseed

¼ cup dark chocolate mini chips

1 tsp vanilla

Mix ingredients together and chill until firmer and easy to work. Roll into bite size balls.

Refrigerate in an air tight container and enjoy!


Wednesday (Made by Liz Allen Code)

Black Bean Salsa

1-19oz can of Black Beans

1 small tomato, seeded, cut into ½ inch dice

2 scallions, finely chopped

1 jalapeno pepper, seeds & membranes removed, minced

½ cup fresh cilantro

2 tablespoons freshly squeezed lime juice

½ teaspoon coarse salt.


Rinse beans under cold running water.  Make salsa: Place ¼ cup black beans in the bowl of a food processor.  Pulse until coarsely chopped; transfer to a bowl.  Add remaining beans, tomato, scallions, jalapeno, cilantro, lime juice and salt.  Stir to combine.


 Gluten Free Fudge No-Bake Cookies – 15 cookies


½ cup honey

¼ cup unsweetened cocoa powder

¼ cup coconut oil (no substitutions are suitable besides butter)

½ cup peanut butter (creamy or crunchy)

¼ teaspoon salt

1 cup sunflower seeds

1 ¼ cup chopped peanuts (I used dry roasted & salted)


Line a large cookie sheet with a silicone baking mat or parchment paper.  Set aside.

In a small saucepan over medium heat, combine the honey, cocoa powder and coconut oil.  Stir until all is melted.  The mixture will be very thick.  Allow to boil for about 1 minute.  Remove from heat and stir in peanut butter and salt until completely smooth.

Add the sunflower seeds and peanuts, mixing well to make sure all is coated with the chocolate/peanut butter mixture.  Using a spoon, drop mixture into small piles on a prepared baking sheet.

Transfer cookies to the refrigerator and allow to set, about an hour.  Serve cookies immediately to avoid the chocolate from melting.  Store cookies in the fridge (covered) for about 7 days.


Thursday (Made by Sherry Morton-Jibb)

Sweet Potato & Avocado Bites

Prep Time: 15 mins

Cook Time: 15 mins

Author: Blissful Basil

Serves: 20 – 25 Pieces


2 Medium Sweet Potatoes, scrubbed and sliced into ¼ inch thick pieces

½ teaspoon cumin

½ teaspoon smoked paprika

Sea salt to taste

1 ½ teaspoons olive oil

1 large avocado

¼ cup fresh lime juice

½ teaspoon sea salt

5 cherry tomatoes, sliced into 1/8 inch thick pieces

½ cup radish sprouts


  • Preheat oven to 400 degrees F
  • Add the sliced sweet potatoes, cumin, paprika, olive oil, and sea salt to a bowl. Toss to coat.
  • Line a baking sheet with parchment paper and spread the sweet potato slices out into a single layer. Bake for 15 minutes or until tender
  • Scoop the flesh of the avocado into a medium bowl. Add the lime juice and ½ teaspoon sea salt and mash together with the back of a fork.
  • Spread the sweet potato slices out on a serving platter or tray. Top each slice with a dollop of smashed avocado, one tomato slice and a sprinkle of radish sprouts.
  • Serve and Enjoy!


Puffed Quinoa Peanut Butter Balls

Prep time

15 mins

Total time

15 mins

These puffed quinoa peanut butter balls don’t require any cooking – just roll ’em and eat ’em!

Vegan / Gluten-Free

Serves: 12


  • 1 cup puffed quinoa
  • ½ cup peanut butter
  • 3-4 tbsp agave nectar
  • 1 tbsp crushed peanuts (optional, for extra crunch if using smooth PB)
  • 1 tsp vanilla extract
  • vegan dark chocolate (optional)


  1. In a mixing bowl, combine the peanut butter, agave and vanilla. If the mixture is too firm, heat it up on the stove a little bit.
  2. Add the puffed quinoa (and peanuts, if using), and stir to combine.
  3. Place mixture in the fridge for 15 minutes to let it firm up.
  4. Remove from fridge, roll into 12 balls, and return to fridge for 15 minutes before serving.
  5. Optional: dip some or all of the balls in dark chocolate.


Friday (Made by Lisa Goddard)

Feta Yogurt Dip

This creamy herbed dip is perfect for a party. It can be halved or doubled, it’s a cinch to whip up and it tastes even better when made ahead to allow flavors to develop. For added drama, drizzle with extra-virgin olive oil just before serving.


2 ½ cups crumbled feta cheese (400 g)

1 cup Balkan-Style Plain Yogurt (250ml)

2 Tablespoon extra-virgin olive oil

2 Tablespoon lemon juice

1 Teaspoon dried mint

1 small clove garlic, minced


In food processor, puree together feta cheese, yogurt, oil, lemon juice, mint and garlic until smooth. Transfer to serving bowl. Cover and refrigerate for 1 hour. (Make ahead: Refrigerate for up to 3 days)

Makes about 3 ¼ cups (800 ml)


Source: www.canadianliving.com


Ginger Melts


1 ¼ cup Almond Flour

1 tablespoon Coconut Flour

Healthy dash pink salt

½ teaspoon baking soda

1 ½ tablespoon ground ginger

¼ cup melted coconut oil

¼ cup organic molasses

1 tablespoons Quebec maple syrup

¼ cup diced crystallized ginger pieces


 Preheat oven to 350 degrees F. Blend dry ingredients. Mix remaining ingredients in a separate bowl then add dry and mix until it gets thick/sticky. Drop onto parchment lined baking sheet in small one inch balls, they really expand. Bake for about 8 minutes and let cool.  Enjoy!




“Friday Education: 15 Things to Give Up”

happy new yearHappy Friday Everyone!
This article was sent to me by Diane Denomme a few weeks ago and I have read it a few times since then. Depending on the day, something new stands out for me.  It may seem a little heavy for this Holiday time of the year but I feel that it is quite fitting as we consider a fresh start in 2016.
Enjoy 🙂
Article by Purposefairy.com
Here is a list of 15 things which, if you give up on them,
will make your life a lot easier and much, much happier. We
hold on to so many things that cause us a great deal of
pain, stress and suffering – and instead of letting them all
go, instead of allowing ourselves to be stress free and
happy – we cling on to them. Not anymore. Starting today we
will give up on all those things that no longer serve us,
and we will embrace change. Ready? Here we go:
1. Give up your need to always be right
 There are so many of us who can’t stand the idea of being
wrong – wanting to always be right – even at the risk of
ending great relationships or causing a great deal of stress
and pain, for us and for others. It’s just not worth it.
Whenever you feel the ‘urgent’ need to jump into a fight
over who is right and who is wrong, ask yourself this
question: “Would I rather be right, or would I rather be
kind?” Wayne Dyer. What difference will that make? Is your
ego really that big?
2. Give up your need for control
Be willing to give up your need to always control everything
that happens to you and around you – situations, events,
people, etc. Whether they are loved ones, coworkers, or just
strangers you meet on the street – just allow them to be.
Allow everything and everyone to be just as they are and you
will see how much better will that make you feel.
“By letting it go it all gets done. The world is won by
those who let it go. But when you try and try. The world is
beyond winning.” Lao Tzu
3. Give up on blame
 Give up on your need to blame others for what you have or
don’t have, for what you feel or don’t feel. Stop giving
your powers away and start taking responsibility for your
4. Give up your self-defeating self-talk
 Oh my. How many people are hurting themselves because of
their negative, polluted and repetitive self-defeating
mindset? Don’t believe everything that your mind is telling
you – especially if it’s negative and self-defeating. You
are better than that.
“The mind is a superb instrument if used rightly. Used
wrongly, however, it becomes very destructive.” Eckhart
5. Give up your limiting beliefs
Give up your limiting beliefs about what you can or cannot
do, about what is possible or impossible. From now on, you
are no longer going to allow your limiting beliefs to keep
you stuck in the wrong place. Spread your wings and fly!
“A belief is not an idea held by the mind, it is an idea
that holds the mind” Elly Roselle
6. Give up complaining
 Give up your constant need to complain about those many,
many, maaany things – people, situations, events that make
you unhappy, sad and depressed. Nobody can make you unhappy,
no situation can make you sad or miserable unless you allow
it to. It’s not the situation that triggers those feelings
in you, but how you choose to look at it. Never
underestimate the power of positive thinking.
7. Give up the luxury of criticism
Give up your need to criticize things, events or people that
are different than you. We are all different, yet we are all
the same. We all want to be happy, we all want to love and
be loved and we all want to be understood. We all want
something, and something is wished by us all.
8. Give up your need to impress others
Stop trying so hard to be something that you’re not just to
make others like you. It doesn’t work this way. The moment
you stop trying so hard to be something that you’re not, the
moment you take off all your masks, the moment you accept
and embrace the real you, you will find people will be drawn
to you, effortlessly.
9. Give up your resistance to change
 Change is good. Change will help you move from A to B.
Change will help you make improvements in your life and also
the lives of those around you. Follow your bliss, embrace
change – don’t resist it.
“Follow your bliss and the universe will open doors for you
where there were only walls” Joseph Campbell
10. Give up labels
 Stop labeling those things, people or events that you don’t
understand as being weird or different and try opening your
mind, little by little. Minds only work when open.
“The highest form of ignorance is when you reject something you
don’t know anything about.” Wayne Dyer
11. Give up on your fears
Fear is just an illusion, it doesn’t exist – you created it.
It’s all in your mind. Correct the inside and the outside
will fall into place.
“The only thing we have to fear, is fear itself.” Franklin
D. Roosevelt
12. Give up your excuses
Send them packing and tell them they’re fired. You no longer
need them. A lot of times we limit ourselves because of the
many excuses we use. Instead of growing and working on
improving ourselves and our lives, we get stuck, lying to
ourselves, using all kind of excuses – excuses that 99.9% of
the time are not even real.
13. Give up the past
I know, I know. It’s hard. Especially when the past looks so
much better than the present and the future looks so
frightening, but you have to take into consideration the
fact that the present moment is all you have and all you
will ever have.
The past you are now longing for – the past that you are now dreaming
about – was ignored by you when it was present. Stop deluding yourself.
Be present in everything you do and enjoy life. After all life is a
journey not a destination. Have a clear vision for the
future, prepare yourself, but always be present in the now.
14. Give up attachment
This is a concept that, for most of us is so hard to grasp
and I have to tell you that it was for me too, (it still is)
but it’s not something impossible. You get better and better
at with time and practice.
The moment you detach yourself from all things, (and that doesn’t
mean you give up your love for them – because love and attachment
have nothing to do with one another,  attachment comes from a place
of fear, while love… well, real love is pure, kind, and self less,
where there is love there can’t be fear, and because of
that, attachment and love cannot coexist) you become so
peaceful, so tolerant, so kind, and so serene. You will get
to a place where you will be able to understand all things
without even trying. A state beyond words.
15. Give up living your life to other people’s expectations
Way too many people are living a life that is not theirs to
live. They live their lives according to what others think
is best for them, they live their lives according to what
their parents think is best for them, to what their friends,
their enemies and their teachers, their government and the
media think is best for them.
They ignore their inner voice, that inner calling. They are so busy
with pleasing everybody, with living up to other people’s expectations,
that they lose control over their lives. They forget what
makes them happy, what they want, what they need….and
eventually they forget about themselves.
You have one life – this one right now – you must live it, own it,
and especially don’t let other people’s opinions distract you
from your path.
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Lorrie Mickelson Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE

“Blog of the Week: Thanks for an Amazing 2015”

pointsettiaThanks for an Amazing 2015!

I have the honour of writing our last blog of 2015……and I am going to take advantage of having the floor so to speak.  I have to say that this social media stuff has grown on me.  I remember many months ago when Lisa suggested that we take turns writing a BLOG or doing a VLOG  thinking OMG this is going to take a lot of time and it will be fraught with stress and strife ( I can be quite dramatic  with this stuff, just ask the girls).  I have to say it has been quite the opposite.  I have learned more about  Lisa and Sherry  and their dogs, grandkids, pet peeves and passions, all related to health and wellness of course,  then I have talking to them in our short chats as we pass by each other in the Studio.   We have also had amazing feedback from all of you who follow our Social Media Postings, trying our Recipes, sharing our favourite inspirational saying and asking us for more.  Shannon and Liz, of course, have been instrumental in this process……finding graphics, editing, videotaping, posting, then editing, videotaping again then re-posting again..well you get the drift.  They are patient, brilliant and social media Rock Stars!

Social Media though, is a very small part of what we all do at Balanced Motion.  We are here, as three businesses under the umbrella of Balanced Motion, to serve you.  Without you, there would be no Balanced Motion.  For that, from the bottom of our hearts, we thank all of you.  The photo above is a beautiful painting that hangs in our Studio painted by one of Lisa’s dear friends and given to all of us at the Studio. Under the Painting is a beautiful Christmas Poinsettia from Suzanne Othmer.  Gratitude and Love all around us J.

I am also reminded this time of year of how lucky we are to live in such a generous and supportive community.  The support, connections and relationships that have been developed through our small business have been truly remarkable.   From France Gauthier, Physiotherapist and Landlord extraordinaire,  Chandra & Tony at The Running Link,  Terri-Ann and Shannon from Essentials,  The Waterfront Pool and Fitness Centre,  CJTT Radio, The Speaker, Essentially Northern, TDSS, Northern College to many Local Health Practitioners to name just a few.  We also have many of our clients, who volunteer in so many capacities that it would be impossible to list all of them.  We are all in this together and it shows.

On behalf of all of us here at Balanced Motion Pilates & Yoga, we wish you and your family a joyful holiday and a healthy and happy 2016!


Lorrie, Sherry, Lisa, Trudy, Shannon & Liz





“Friday Education: Releasing Fascia”


Happy Friday Everyone! This weeks education piece is on releasing Fascia using various methods, foam roller and balls. This article explains what fascia is very well. Have an incredible weekend:)  Click here to read the article.


Sherry Morton Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher, Owner



“Monday Recipe: Easy Pesto Pita Bread Pizzas”

pesto pita pizza

Easy Pesto Pita Bread Pizzas

Happy Monday Everyone!

This week’s recipe is Easy Pita Pesto Pizza. It is a busy time of year and sometimes you’re just too tired to cook. Theses pizzas are easy to make and are a great alternative to store bought pizza. They can also be made on a gluten free option as well.

I made this recipe but added Arugula, chicken, decreased the cheese by 1/2 a cup, cooked the tomatoes and mushrooms for 5 minutes in a frying pan before putting on the pizza. If you don’t like pesto use tomato sauce and any veggies you have. These were a hit in my house and ready in no time. Enjoy!

Serves: 4

Prep Time: 15 mins

Cook Time: 20 mins


4 flat pita breads

1 small container of pesto sauce

20 cherry tomatoes or 1 sliced tomato

1 cup sliced mushrooms

4 oz Feta Cheese

1 ½ cup Mozzarella Cheese (Shredded)

1 cup fresh spinach leaves with stems cut off



  • Preheat oven to 400 degrees. Spread pesto on pita bread. Cover pesto with spinach leaves.
  • Layer mushrooms, sliced tomatoes and feta over the spinach. Top with Mozzarella cheese and bake for 20 minutes. Remove from oven and cut into 4 slices and enjoy.


Nutritional Information per pita: Calories: 439, Fat: 21.4g, Sodium: 998mg, Carbs: 44g, Fiber: 5.1g, Sugars: 1.3g, Protein: 20.6g.

Source: http://www.yummyhealthyeasy.com

Author: Jen Nikolaus




Sherry Morton-Jibb PTS. RYT. FIS. NWS, Certified Pilates Mat & Reformer Instructor Registered Yoga Teacher. She co-owns Balanced Motion Pilates and Yoga Studio in New Liskeard, ON

“Blog of The Week: A Blog on a Dog”



Do you have a pet? I have had a few pets over the years.  I’ve had mice, hamsters, birds, fish cats and dogs over the years.  I have never had any reptile pets because that feels creepy… no judgement intended.  Mostly I wouldn’t choose pets that I couldn’t touch…the fish and I just cohabitated LOL.  What compels us to get pets?  For me, the ability to touch and hold a pet is part of the appeal – warm blooded pets. The warmth and softness of their fur is soothing to me.  Cuteness is another feature that I need to find when choosing a pet (however, just like baby humans, there really isn’t a baby animal I haven’t found cute). For the past 7 years I have been quite in love with a little dog. She’s a Papillon, which is a breed distantly related to the King Charles Spaniel.  As someone who did not want a pet at that time, and not only had been indifferent to dogs in the past but was afraid of dogs in childhood, it still surprises me (and my family) how much I love this dog.  Before knowing her I didn’t really ‘get’ people who were dog obsessed.  But now, I would hazard a guess that my kids would say I was ‘dog obsessed’.

What makes a perfect pet? You could ask a million people and get a million different answers. Even opinions on what makes a perfect dog would be as varied as the dog owners… but a few features spring to mind as potential common denominators…  Unconditional love, companionship, fun loving, reliable, obedient.

In the years since we got our little buddy she’s been all of that to all of our family.  She is a source of daily laughter and smiles.  She greets us all at the door every day with full body wags.  She loves to play and that keeps us playful and gets us exercising outdoors.  She doesn’t stress about stuff except fireworks and loud, angry voices so that keeps us mindful of how we speak to each other.  She is an excellent cuddler and that helps calm us and encourages us to find a moment to relax.  If we are stressed, holding her is guaranteed to regulate our breathing and heart rate, lowering blood pressure. Dogs seem to sense emotions, and without doing much except being there, they can be so comforting.

Of course having a pet is a commitment.  They rely on us to provide for their basic needs including exercise.  So in that way we should be mindful that acquiring a dog involves a 10-15 year relationship. A relationship that could be so rewarding to both parties but may not go so well if owner/dog personalities are not suited or the owner does not provide what the dog needs.

So back to my dog, as a good friend once said “Your dog brings you a lot of joy.” I cannot deny the truth in that. Our family is blessed to have found her, thanks to our daughter, and she continues to be a factor of good health – physical and mental – for our family.  Most people who have spent time with her have fallen for her charms, even our 2 year old niece who calls her My-Lilah.

If you are interested in learning more on how a pet can influence your health, check out the educational link this Friday.

Yours in health,

Lisa and Lila


Lisa Goddard BA, BScOT, Certified Pilates Mat & Reformer Instructor, Owner