Spanakopita Bites

2 green onions cut into thirds
2 medium garlic cloves
1 ½ C loosely packed flat leaf parsley
12 oz bag of frozen chopped spinach, defrosted
2 oz (roughly ½ C) crumbled light feta cheese
1 egg white
1/8 tsp salt
Pinch ground nutmeg
20 all natural whole wheat mini filo shells

Preheat oven to 450°F. Place filo shells side by side on a small baking sheet.

Add onions, garlic, and parsley to a food processor fitted with a chopping blade. Process until they are very finely chopped. Transfer the mixture to a medium mixing bowl and set aside.

Place the spinach in a fine strainer and squeeze as much moisture from it as possible. Then transfer the spinach to a clean, lint-free dish towel and squeeze until water is gone. Add it to the onion mixture along with feta cheese, egg white, salt, and nutmeg. Mix the filing until well combined.

Divide the mixture among the shells, forming it into tight balls and placing them so they are neatly mounded over and lightly packed into the shells.

Bake for about 8-10 minutes or until the shells are lightly golden brown and filling is hot through. Serve immediately. Serves four.

Per serving (5 bites): 143 calories, 8g protein; 18g carbs (2g sugar); 3g fat; 3mg cholesterol; 2g fiber; 443 mg sodium.

Recipe courtesy of Idea Food and Nutrition Tips Magazine, November-December 2015 edition.

Onsite Couples 20 Sessions Fitness Training

Onsite training for couples or two friends! Keep each other focused on fitness.

• 20 one hour sessions for two at Just 4 You Wellness Studio.

• 90 day expiry.

• Must adhere to policy of attending a minimum of 2 times/week. Daytime or weekend available.

• Plus attend FREE group fitness classes for the duration of your package.

• One time $30 Registration Fee.

Please call for your FREE couples training consultation (A $75 Value) at 604.599.5561 or email us.

$637.50/person+GST

Just 4 You Wellness Studio
6195-136 Street Surrey, BC
604.599.5561

Karen Sydenham is my personal trainer

"My name is Anne Warkentin, and I've been under Karen Sydenham's tutelage for almost five years. She is my personal trainer.

I am 84 years old; born in Dec. of 1930.

I've had some obstacles to overcome, and she has helped me a great deal.

In 2009, on July 20, my husband and I were going for a walk. Usually, George and I walk side by side; but for some reason that day I was behind him. I was hurrying to catch up, when he turned around to see what was keeping me back. I heard someone coming up from behind, and so I headed toward him just as he turned. I tripped over his feet, and landed on my left hip and thigh. I felt my bones break as I landed. The man coming from behind saw what happened; said he would call for help and ran back.

I spent 28 days in hospital, because I also came down with pancreatitis.

I have done well under Karen's supervision. She was very patient with me, and very encouraging. I can do 30 sit-ups, 20 push-ups, for example. She has taught me to lengthen my stride, walk with my shoulders level; helped me to overcome a sore shoulder, etc. I would recommend her to all friends and strangers who wish to live a healthier lifestyle. She has taught me more healthful eating habits.

Surrey Newton • Panorama Ridge • South Surrey

Is hot yoga good for you?

Article List: Is hot yoga good for you?

1. Hot Yoga: Booming, but It May Be Bad for You - Healthline

2. Hot Yoga: The Dangers and Myths You Need to Know - Amber Larsen

"The Myth of Sweating Toxins

Does your yoga instructor tell you that the sweating is good for you because you are releasing toxins from the body? Well, this statement is not 100% true. Most of what you are sweating is water, but there are other chemicals that make up sweat including salt, potassium, ammonia, and urea. True toxin elimination comes from the kidneys and liver, and some from the colon. Doing a ninety-minute hot yoga session and sweating to death is not releasing toxins. You really are just dehydrating yourself and losing only water weight. I hate the burst the bubble, but my statement is true to the facts of body’s biological systems. If you really want to eliminate toxins from the body, it's best to talk to your physician or purchase an over-the-counter liver, kidney, or colon cleanse made out of natural ingredients."

3. You Asked: Is Hot Yoga Good For You? - Time

4. Yoga: Is hotter better? - Berkeley Wellness

"Too hot to handle?
The safety of hot yoga depends on your fitness level and overall health, among other factors. But exercising in extreme heat can lead to dehydration and hyperthermia (elevated body temperature), both of which can cause nausea, dizziness, fainting, muscle cramping, and other symptoms. And if you become very dehydrated and drink too much water afterward without consuming electrolytes, you run the risk of developing hyponatremia (low blood sodium levels), which can also cause such symptoms as nausea and muscle cramping, along with general malaise and even seizures. That’s what happened to a 34-year-old woman who was hospitalized after she did a 90-minute hot yoga workout and then drank 3.5 liters of water, as was reported in the British Medical Journal Case Reports in 2012."

Reiki Sessions Available, Surrey, BC

Reiki is a Japanese stress reduction therapy used to promote deep relaxation and healing. It is administered by a qualified practitioner who works with a gentle “laying on hands" technique, utilizing the "life force energy” we all possess, to activate the natural healing processes of the body to restore physical and emotional well being.

Call the studio at 604.612.7538 to book your appointment.


Surrey Newton • South Surrey • Panorama Ridge • South Delta

How to do a plank?

1. Start by getting into a press up position.
2. Bend your elbows and rest your weight ono your forearms and not on your hands.
3. Your body should form a straight line from shoulders to ankles.
4. Engage your core by sucking your belly button into your spine.
5. Hold this position for the prescribed time.

Vicki and Lisa’s Personal Training Experience

"I just finished a great personal training workout with Karen Sydenham at Just for You Wellness. Hot and sweaty, happy with how my health and shape are changing, I figure this is the best time to say why I decided to start personal training.

2015 is a big year for my family. I turn 60, my daughter turns 25, and my son is getting married. I want to feel good; I want to look good. I also want to help my daughter, who has Down syndrome, get more fit. She’s going to be a bridesmaid in her brother’s wedding and she wants to shine even more than she already does.

I've been doing Zumba plus occasional Yoga and Pilates at Just 4 You Wellness since 2011, but I needed more. I got Lisa started with Zumba, but she needed more too.

I needed to lose about 25 pounds and strengthen my upper body. I could barely do a push-up and dreaded core exercises because they were so hard. Lisa had very little endurance and needed to lose about 25 pounds as well. I asked Karen to help make that happen.

Since January 2015, we've worked with Karen twice a week, and every session is different. Sometimes outside, sometimes in, there’s always a good mix of cardio and weights. In addition, we do Zumba two or three times a week for cardio. Karen regularly checks in on our lifestyle, nutrition, and general wellness as well.

So, after about six months, my son’s wedding approaches, and I’m happy that I've reached my weight goal. I'm much stronger overall and even enjoy those dreaded core exercises! Lisa has lost 10 pounds, likes feeling slimmer, and loves wearing her bridesmaid dress.

Karen has such enthusiasm for helping her clients get better, in every way: emotionally, mentally, and physically. We love her! We look forward to meeting new goals with her as we keep up the hard work." – Vicki and Lisa

Mission to End a Trend...

This week’s ACTION plan: BE salt and light (BE is an action word)

I am on a mission to end our current health/spiritual crisis. YES! WE ARE IN A HEALTH CRISIS! There are more anxious, stressed, addicted, depressed, obese, diabetic, hypertensive, heart diseased, etc. people now than ever before. Why? Why are these statistics growing in staggering numbers?

Here's the TRUTH: Because WE do not want to do the hard work of looking inward and making the necessary changes from the inside-out. This work is called REAL TRANSFORMATION and it requires courage, commitment and sacrifice.

Most people want a surface fix or the "quick fix". Our culture and society caters to, and thrives on that need (immediate gratification). Our desire for EASY and CONVENIENCE IS KILLING US. I want to stop this trend and it is going to take an army. So let's talk...who do we start with?

Well, we start with ourselves. Here's the truth – most of us don't want to look at ourselves too closely or too deeply. We don't like to be uncomfortable or to feel sad, ashamed, mad, etc. Self-examination might uncover ugly secrets or bad and shameful habits we don't want people to know about. This fear feeds an entire industry that is happy to profit off your desire to evade and avoid! The diet and cosmetic surgery industry is just one example and it is BOOMING. We aren't happy with who we are so we look to others to "fix us". We most certainly don't want to engage in long term hard work for long term gain. Just ask Dr. Bernstein how useless we Personal Trainers are (don't get me started on that ridiculous ad). The truth is... We want it NOW – we want the easy fix that requires no digging at all. This fear of facing our flaws and imperfections is a deep rooted spiritual problem and we can't fix the outside until we are ready to look at the "why we do what we do". We’ve got to go deep for REAL TRANSFORMATION.

In my line of work, I see all types of people, but what is most startling now is how unhappy people are (though they would probably disagree!). People generally come to me with great excitement and grand intentions at the beginning of their commitment, but as soon as they discover that they have to work hard and give things up, they start to sabotage themselves! This incongruent living is rampant. Our actions don't align with intention and then we wonder why we feel so unhappy! I hear SO MANY excuses. I hear all the reasons why it’s too hard or why people can’t eat healthy or exercise regularly. I hear it and see it every day and it drives me NUTS! So rather than complaining or just airing my rant, I am going to challenge everyone who reads, likes or comments on this post to do the following for the next 30 days.

1) Eat small portions of healthy food

There is enough information about what "healthy" is so I am not going to give you a list. What I am going for is eliminating the crap and eat smaller portions. I believe its big portions that are making us sick and unhealthy.

2) Exercise for at least 20 minutes every day for 30 days

This could mean walking, jogging, cycling, swimming, weight lifting, yoga, Pilates, dancing, whatever. As long as you move, sweat and feel it! Dedicate time, plan, and do it for 30 days. It should make you FEEL and LOOK better, I promise.

3) Journal

Your food intake, your moods, your thoughts and actions. Track what YOU DO for the next 30 days. If you really don't like to journal, at least track on a calendar or in a fitness app, your exercise output.

Karen Sydenham

Just for You Wellness Studio

Personal Training Testimonials

Real Responses by Real Personal Training Clients

of Just 4 You Wellness Studio, Surrey, BC

“Before starting personal training at Just 4 You Wellness Studio, my lifestyle was sedentary. I feel fantastic about my progress. I’m only going to do better, and knowing that makes me happy. I feel like a leader! I would definitely recommend Just 4 You!” – Sharon L

“After coming to the studio and seeing how happy everyone was, it made me want to join! I wanted to feel good about myself, and feel happy. I used to feel a lot of pressure from life, and I no longer feel that. I feel great, and personal training has had a huge positive impact on me. People are starting to say I look different, and they can notice I’ve lost weight!” – Rajni B

“There are a lot of differences between Just 4 You and the other gyms. At the big gyms, they don’t care how you are doing, or if you are coming or not. Their staff is just able to guide you to use the machines. At Just 4 You, they worry about you if you are not coming, and contact you to check in. They offer free consultations too! Since starting personal training, I have discovered I can do a plank, sit ups, and I have improved my eating habits.” – Sonia L

Surrey Newton • Panorama Ridge • South Delta

Small Group Fitness Training, Surrey, BC

Fitness training is better with a buddy or two (3-6 people). At Just 4 You Wellness Studio, our BCRPA certified personal trainer offers small group (3-6 people) sessions aimed at helping people achieve their specific fitness and health goals in our studio, your home, business or outdoors.

Gather your friends and family. Call for your FREE small group training consultation (A $75 Value) at 604.599.5561 or email us. Check out our small group training packages.

Plus all participants receive unlimited FREE group fitness classes at Just 4 You Wellness Studio for the duration of their training.

Small Group Training Participant Requirements
FORM YOUR OWN EXCLUSIVE FITNESS TRIBE!
We are looking for the following individuals, friends and/or family to form small fitness groups of (3-6 people):
• People can apply who thrive in a small group setting and commited to the team and it's objectives.
• Commitment to the same weekly routine for 45-90 days – depending on lenght of time they signed up for.
• Must attend classes 2 days per week.
• Participants enjoy the savings they get from "splitting the bill".
• Pay the one time $30 Registration Fee.

WE ARE LOOKING FOR TEAM PLAYERS
• Who are relaible, good collaborators and constructive communicators.
• Who enjoy a variety of challanges.
• Who treat other in a respectful, supportive and encouraging manner.
• Good listening skill is a must with good sense of humour and know how to have fun and work hard at the same time.
• Need to care about what the team is doing and to contribute to its success.

Your Personal Trainer Karen Sydenham
• Owner/Director of Health and Fitness
• BCRPA Personal Trainer
• BCRPA Supervisor of Fitness Leader
• Pilates/Bender Ball/TRX and Trigger Point Certified
• Yoga Instructor and Group Fitness Expert
• Canadian Red Cross First Aid Instructor Trainer
• Reiki Practitioner

Please call for your FREE small group personal training consultation at 604.599.5561 or email.

• Just 4 You Wellness Studio Personal Training Rates

Surrey Newton • Panorama Ridge • South Delta