The Sun will Come Out Tomorrow!

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I have been struggling with this Blog all week.  For those of you faithfully check our blogs on Wednesdays, yes I am a few days late.  I am not sure if it is the weather or that my brain is tired but writing is not coming easy to me this week.  You think it would be easy to write a blog as there is lots of material:  the weather ( the longest string of consecutive days of rain in June… in my lifetime anyways) , Canada’s 150th, ( go Canada go!) and a benchmark moment with my son’s graduation from Grade 12 ( Congratulations Timothy!) But, I am STILL struggling.  So, here I am on the Friday of the long weekend finishing this up so my brain can relax and I can begin the long weekend celebration!

As I dig a little deeper I think it is because I am feeling a little melancholy.  Now, I am not going to say sad, because it is not sad, it is just a little off.   Yes, there is no doubt it is the weather but it is also missing the energy and the hustle and the bustle of the Biker’s Reunion.  The brightly coloured yellow banners all over town, the big tent going up and fairgrounds filling up, and the sound of bikers revving their engines ( never thought I would say that) but I miss all of it.  It just doesn’t feel like July.  I am sure that the Committee Members are a little nostalgic this week as well but, after many years, they get a chance to celebrate Canada Day “off duty” with family and friends.  I am hoping that they are still basking in their success as they should be.  This community is still benefitting from all of their hard work and will benefit for years to come!

Nostalgic is how I guess I feel about Timothy’s graduation.  Wednesday, Graduation day,  was itself an off day.   I had pants on then a skirt, then a sweater then no sweater, then a raincoat and then no rain coat.  Rain, sun, thunder, lightening, hail ..…I could have a field day with analogies here. Suffice it to say, that over 18 years, it has been a mixed bag for sure ( but mostly sunshine of course).  I am so proud of all that he has become and all he will be.

So, the sun will come out tomorrow!  In fact, Timothy will be in Cuba tomorrow on a school trip where he is guaranteed sun.  Josh, my youngest will be in Timmins,  with some of you,  who will also be enjoying the Stars and Thunder concert.  Boy, I bet they had wished they had not put thunder in that title. And, have fun all of you heading to Ottawa for Canada Day.  I will be heading down to the Farmer’s Market, doing a little pick-me-up sidewalk sale shopping and enjoying all our little town has to offer.  Nothing like a few baked goods and some shopping to lift the spirits!

And, please, at some point this long weekend, let me be sitting on my dock, enjoying a cold beverage in the hot sun.

Let the Festivities Begin – Happy Canada Day Everyone!


Lorrie Mickelson, M.A., B.A./BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer,, 705 647 2848.



“Recipe Of The Week: Lemon-Garlic Marinated Shrimp”

Lemon Garlic Marinated Shrimp

 I am always on the lookout for quick, easy and versatile.  This recipe is very basic and tastes great on its own or can be varied but adding lime or different spices.  Sometimes I use the recipe as a marinade for raw shrimp and then barbecue as a side dish or toss into pasta or salad.  In the summer, the sky is the limit!


3 tbsp minced garlic

2 tbsp extra-virgin olive oil

1/4 cup fresh lemon juice

1/4 cup minced fresh parsley

1/2 tsp pepper

1 pound cooked shrimp

Directions ( one serving…about 4 large shrimp) :

Saute garlic and oil in a small skillet on medium heat  for about 1 minute.  Add lemon juice and parsley.   In a large bowl, toss shrimp with mixture and eat warm or chill until ready to serve.


Nutritional Value:  Calories: 162, Carbs: 2g, Fat, 8g, Protein: 17g


Lorrie Mickelson, M.A., B.A./BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer,, 705 647 2848.






Travelling Thoughts

I feel blessed to have had a banner year for travel. Having just returned from a most amazing trip to Santorini in Greece my wanderlust is basking in fresh experiences. As I blog this week my soul is still wandering so here are a few thoughts on travel – thanks Lorrie for affirming this😉

My hubby has a policy of conceiving the next travel adventure within a week or so of returning home. It is a great way to keep the travel bug alive and a coping skill for his stressful career. We have always thrived on seeing different parts of the world, partly since “staycations” have been difficult for him with his type of work. There are vast parts of the world we have not ventured to yet but as we discuss the possibilities I sometimes find I’m having low-grade anxiety. Partly the cultural unrest and aggression reported in the news daily doesn’t help. However, I’m throwing the age card down here folks. Let’s face it, part of the thrill of travel is experiencing new stuff and that thrill can teeter on the border of anxiety. Unfortunately for some of us, anxiety revs up with age (and peri-menopause, sigh). However I don’t want anxiety to get in our way ie. make good plans and smart travel choices. But when those moments of anxiety do pop up I feel grateful for my lifestyle/work in that I have the skills of breathing and meditation. Through breath and mindfulness I find I can manage and reframe my thoughts to manage my anxiety.

Airports is THE travel setting where anxiety can pop up and where I’m grateful for my lifestyle. For me the whole darn place and sequence of events is an exercise in patience, vigilance, posture (yup) and anxiety management. For example: finding your way, negotiating different types of machines, hauling your bag, dealing with stone-faced staff, standing in lines, knowing the travel rules (every airline is different and change their rules weekly it seems), standing in lines, waiting around, hauling your bag, is your flight on time, is the weather cooperative, will your bags come with you, standing in lines, waiting around, take-offs turbulence and landings, making connections, being physically searched and x-rayed in security, did I mention standing in lines and waiting around? Deep breathing to stay calm, Pilates core strength, people watching and stretching save my bacon in airports.

So then there’s the change in water and food that comes with travel. Water purification is paramount for North Americans travelling abroad. My brain welcomes the change in diet and finds it interesting. My gut, well, not so much sometimes. That’s why I maintain taking a probiotic everyday while away from home. I suffer a lot of teasing from family for my support of probiotics. And I won’t deny that we never travel without antibiotics these days (after ruining a few trips with gastro troubles). But I feel that my regular use of probiotics keeps my microbiome functional, especially when bombarded with new food and bev options. Let’s just say I don’t leave home without it and I’m always glad I didn’t. 
I should also mention that working/stretching the bod while on the road is a saviour for me. I’m sure immigration/border staff have rolled their eyes when looking through my bag because there is guaranteed to be Body Rolling Balls, yoga towel and other workout paraphernalia in there. This also has become a bit of a joke in my family but alas we do what we must and benefit from the choice.
As much as I enjoy travel, here I am happily settled at home now enjoying the studio, the beauty of the season and getting my hands dirty in the garden. These are welcome gifts that contrast the excitement of travel in a great way. 

As one of my fav singers says “It’s not getting what you want but wanting what you’ve got”. 

Enjoy your weekend friends. 

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practitioner (Body Rolling)


Recipe of the Week: Beetroot and Feta Cake

Fresh herbs from the garden are back in season. Yahoo!! This recipe is originally from Hemsley and Hemsley. Fresh rosemary is the key to this gluten-free, vegetarian “cake”. The unlikely combination of beets, eggs, feta and rosemary is a real winner. And even better it is delicious eaten hot or cold, so is perfect for making ahead and packing in your lunch. One important thing here is you’ll enjoy using a spiralizer to prepare the beets here. A spiralizer is a fairly recent must have kitchen gadget: it turns veggies into delicious curly noodles. Without a spiralizer you could use a Japanese mandolin to shred the beets. Grating or finely chopping the beets would work (but labour intensive and will create a heavier cake). If you need to follow this method consider blotting extra liquid from the beets before cooking. You can substitute for the fat – the original recipe used ghee (clarified butter), or use regular butter only. Also, you could reduce the feta to reduce dairy fat here…. Maybe add a pinch more salt to the recipe to retain the flavour.

Prep time: 10 minutes 

Cooking time: 9 minutes 

Servings – 2

2 medium beets, washed, top/tailed and spiralized or shredded on a fine setting
1 teaspoon coconut oil
1 teaspoon butter
1/2 tablespoon fresh rosemary, chopped finely
100g feta cheese, crumbled
2 eggs, whisked
Sea salt and fresh ground pepper to taste.
1. Melt butter and coconut oil in a skillet at medium heat.

2. Add the beet noodles and chopped rosemary plus a big grind of fresh pepper. Toss together and sauté for 3 minutes.

3. Flatten the beet noodles and gather together, neatening the edges, sprinkle with feta and pour the egg over, distributing evenly.

4. Lower the heat and cook gently for 5 to 6 minutes until set. Use two spatulas to carefully flip the cake and cook for an additional minute or so. You could finish the top side under the grill instead.

Delicious served hot or cold. Add a sprinkle of sea salt if desired.

Nutrition: Calories 276, Fat 19.6g, Protein 14.7g, Carbs 10.3g

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practitioner (Body Rolling)


Easy all purpose Chipotle Chicken

This recipe was super easy with great flavour. I thought it would be really spicy but it wasn’t! Enjoy 😊
Original recipe


• 2-3 chicken breasts pounded thin (1 pound)
Chipotle Chicken Rub
• 2 tablespoons olive oil
• 1 teaspoon chipotle chili powder
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon lime juice

1 In a small bowl, whisk chicken rub ingredients together and rub evenly all over chicken breasts. Time permitting, allow chicken to sit for 30 minutes at room temperature or refrigerate up to 8 hours then bring to room temperature before cooking.*
3 If chicken has been refrigerated, let sit at room temperature for 15-30 minutes (time permitting).
4 Heat a large non-stick skillet over medium high heat. Once very hot, add chicken and cook, undisturbed for 3-5 minutes, or until nicely browned (or blackened if you prefer) on one side. Turn chicken over, cover, and reduce heat to medium. Cook for approximately 5-7 more minutes (depending on thickness of chicken), or until chicken is cooked through. Remove to a cutting board and let rest 5 minutes before slicing.
6 If chicken has been refrigerated, let sit at room temperature for 15-30 minutes (time permitting).
7 Meanwhile, grease and preheat the grill to medium heat, 375-450°F.
8 Grill chicken undisturbed for 5-7 minutes per side, or until chicken is cooked through. (An inserted thermometer should read 165 degrees F.)
9 Remove chicken from grill and let rest 5 minutes before slicing.
Nutrition: 259kcal, 7.8g fat, 37.3g carbs, 13.4g protein
*Chicken is still delicious even if cooked immediately but is more flavorful the longer the rub marinates.
**Total time does not include marinating chicken as this time will vary per individual.


Sherry Morton-Jibb RYT, PTS, FIS, HWL

Certified Pilates Mat & Reformer Instructor

Sher-Fit Personal Training, Yoga & Pilates


To Stretch or Not to Stretch before your Walk, Run, Bike etc…

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The word on the street is that we shouldn’t be stretching before our workout but only afterwards when our muscles are all warmed up.  This news, which came out a few years ago, was welcomed by the many time-crunched exercisers who were just happy to find the time to get out the door to walk or run, never mind adding in the time for stretching beforehand.  This has been particularly true this spring as we just want to get er done before the sun disappears again.

If you already have a stretching regime before and after your workout and your body feels great while you are doing your activity and afterwards then you got something good going on.  If, on the other hand your hips and/or back start to tighten up within 5-10  minutes of your activity and/or you are stiff afterwards and the next day you may want to consider adding in a few dynamic ( moving) stretches before your activity.  Notice if things feel a little looser and smoother during your walk or run and how you feel afterwards.

The following movements are designed to be quick and effective for the hip area.  They are the minimum that I do before a walk or run.  Like many of you, “if I have time” I will add a few more.  You can walk for a bit ( 5 minutes) then stop and do them or just ensure your muscles are warm before you go through the sequence.  The front thigh stretch ( quadriceps) is a static holding stretch which I think is ok to do as the ones beforehand are nicely warming.   And, don’t forget to enjoy your post activity lay on the floor stretch as this is when we can increase our flexibility when the muscles are warm and pliable.

Below are my 3 favourites.  I do 5 reps of the first movement.  I move forward and back between hip flexor ( front of pelvis) and hamstring/Calf back taking a couple of breaths with each movement.  I do 3 side bends…..reaching up to the sky first and then over to the side then finish with a 20-30 second holding front thigh stretch.  I do all on one leg then the other.  Notice how you feel when you add these few short minutes in to your regime.

If you would like a Blog Take Away ( one pager) with the photos and a link to a short video ( 5 minutes), click here  or email and enter in the subject line:  Please send Lorrie’s Blog Take Away.

Enjoy your day!

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Lorrie Mickelson, M.A., B.A./BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer,, 705 647 2848.

“Recipe Of The Week: Savoury Cilantro Dip With Baked Tortilla Chips”

This is my favorite summer dip.  You can dip vegetables, crackers or the baked tortilla chips.  The combination of sweet, sour and spicy means it appeals to many people ( so perfect for potlucks) and you could even decrease the amount of cilantro if you are not a big cilantro fan.


1- 8 ounce container of fat free sour cream (choose a firm brand; otherwise, dip is runny or choose a firm Greek Yogurt).

¼ cup nonfat mayonnaise

½ cup fresh cilantro, chopped

1 tablespoon honey

½ teaspoon cumin

¼ teaspoon red pepper flakes (optional)

2 tablespoons fresh lime juice

¼ cup salsa

12 corn tortillas

Salt, cayenne, or garlic powder


In a medium bowl, combine first seven ingredients; mix well. Cover and refrigerate 1 to 2 hours or overnight. When ready to serve, pour ½ cup salsa over dip. Serve with chips, or a few veggies!

Preheat oven to 375°F. Stack tortillas and cut into half, then into thirds. Place wedges on ungreased cookie sheet and sprinkle with salt, cayenne, or garlic powder, as desired. Bake about 10 minutes, or until wedges are crisp.

Make 6 dozen chips. Serves 8.

Source:  Food and Mood: The Complete Guide to Eating Well and Feeling your Best.

Nutritional Info (per serving): Calories: 135, Fat: 1.1g, Carbs: 80, Protein: 13

Lorrie Mickelson, M.A., B.A./BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer,, 705 647 2848