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ke•fi

[keh-fee] | adjective

A Greek and Arabic word that is used to describe passion, fun, joy, mojo, zest, and love for life, bliss, euphoria, excitement and an overall positive state of mind and being.  It is a cathartic expression of human emotion.

KEFI Fit™ is a journey that we want you to be a part of!

We aim to empower, motivate and include men and women from all walks of life and fitness levels. Our goal is to take you to the next level for a more complete lifestyle that includes fitness, nutrition, community and overall physical and mental wellbeing. KEFI Fit™ your way to a healthy and happy lifestyle by having FUN FOR A BETTER YOU™!

Dina's Journey

I’m a Greek Canadian prairie girl born and raised in Winnipeg, MB and have made Montreal my home. I can get into my love of reading and nature, how I enjoy long walks on the beach that I rarely ever see, and how I’ve discovered running to be a form of meditation and the best antidepressant – but who really cares?

What I will share with you is my personal journey of wellness and health which looking back was years in the making.

I often reflect on my life and experiences and look in the mirror with difficulty at times struggling to see the reflection that others see. I was obese most of my life. I had tried every weight loss program, fad diet, support group, medication, therapy; fitness programs both one on one and group classes. I had hired personal trainers, visited dieticians, psychologists – there was not a program out in the market that I had not attempted to try. Trying was never the problem. Succeeding was.

My weight was affecting my health, my life, my mobility, my career, my relationships, my self-esteem. My existence and whole being was defined by the number on the scale and the higher the number the less worthy I felt.  As a result of my failing health – my physician recommended bariatric surgery.

My first reaction was shock. Then fear, followed by embarrassment and defeat. My biggest concern was the stigma of taking the easy way out. That I was cheating my way to health by being weak.  Did I lose weight? Yep – about 100 pounds. Can I keep it off? Not if I don’t move! Not if I don’t create some sort of balance that allows me to feel human while respecting the nutritional requirements I need to sustain myself.

Bariatric surgery is a very personal decision that involves the patient and their doctor. It is not a magic solution or a quick fix. It is a tool that assists one in maintaining their weight – it is a last resort. Did bariatric surgery save my life? Yes. Did it give me the confidence to change my life and immerse myself into this new active, fulfilling lifestyle? No. That part took months of work, I still work on that every single day. I make a choice to go to the gym. I make a choice to go for a run. I make a choice to get out there and DANCE my heart out to the music that feeds my soul. I struggle. I battle my demons and I face my insecurities and sometimes I even trip and fall into a bowl of ice cream in the process. That makes me human. That makes my struggle raw and real and very present every single day. The one lesson I’ve learned is that there is strength in numbers. Regardless as to what struggle each of us is facing whether it’s financial, emotional, physical, and psychological, social or medical the one common element that we all share is our ability to come together and love. So find something you love and simply do it. Use whatever tools are out there to help you, but simply do it. Find your passion and don’t ever let anyone tell you that you’re not smart enough, or fit enough, or thin enough, or strong enough, or capable. We are all capable.

Aerobics is not a new invention. Exercising to Greek music isn’t a new concept either. It’s not my concept. It’s existed since before the Acropolis was built! Greek dance and music is in everyone’s blood. We do it at weddings, we do it at baptisms, we do it at birthdays and celebrations we do it in our living rooms and bathrooms and we even do it during times of sadness. Dancing and exercise simply go hand in hand. Combining these 2 elements is the perfect recipe for KEFI.

I’m a down to earth, everyday mom who happens to love to dance and make people feel good about themselves. It really is as simple as that. There is no magic formula or crash course in relating to others on a personal level. People have the need to belong. KEFI Fit™ is a place where you can feel you BELONG.

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” – Maya Angelou

Let’s find our KEFI!

Dina Bastounis
Creator & Founder KEFI Fit™
F.I.T. Certified Fitness Instructor, Group Choreography

 

Program

KEFI Fit™ is a 1 hour aerobic dance program with simple choreography that anyone can follow. It is a predominately Greek themed exercise class with a sample of multicultural mix that includes Bollywood, Arabic, African and Caribbean beats. Variety is the spice of life for all ages – what better city to represent our cultural mosaic than that in Montreal and Canada.

Each class feels like a party and the mood is light but the exercise class itself is as intense as you want it to be. There is some strength training incorporated into the program by using lunges, boxing moves and arm exercises designed to work both your core as well as target some of the major muscle groups. The option of using resistance bands is there and provided by the instructor however is not necessary. Should you want to maximize your strength training and intensity of your workout you now have the option. Please note that very basic arm exercises will be demonstrated during this segment that can be done with or without the use of resistance bands. The main theme throughout the class is DANCE!

We strive to create a workout class for EVERYONE. The beauty of KEFI Fit™ is that you decide what kind of class you want to have. There are some days where you feel like pushing yourself to the limit and others where you simply want to close your eyes and dance to the music you love. Either way – this class is for you.

KEFI Fit™ is a lifestyle. It is an outlet; it is a place where you are encouraged to simply BE. It is a sense of empowerment and wellbeing. A place where you can dance your stress away. A place where you can attain your fitness goals without the judgements or stigma or fear that often plagues us. A place where you can ask questions, talk about your day, share recipes and be a part of a strong network of inspiring people. A place where group hugs are part of the deal and laughing is a must. THIS is what KEFI Fit™ represents to me and hopefully to you.

KEFI Fit™ Kids

Kefi Fit Kids

The New Kefi Fit Kid On the Block

Community Give Back Program

KEFI Fit™ KIDS is a program created for kids that allows them to get exercise in a fun creative structured environment. Classes emphasize and incorporate songs and dance tunes that they identify with.

The KEFI Fit™ KIDS program is based on the spirit of “keeping it local”. We pride ourselves on supporting local schools, organizations, business and communities. In this case we donate a portion of our profits back to the education facility ( school) that implements and incorporates KEFI Fit™ KIDS into their extra curricular program.

IDEAL FOR:

Boys and girls 6-12 that get a chance to socialize with friends and jam into a cool mood with their favourite cultural and modern music. Ask about our daycare program (18 months – 5 years).

HOW IT WORKS:

A 30 minute program with great energy packed  kid friendly routines. Cultural exploration elements into a class structure environment.

BENEFITS:

Helps develop a healthy lifestyle and incorporates fitness with putting kids into a great mood. Will help with respect, team work, confidence, self esteem, memory, creativity, coordination, balance and cultural awareness.

For more information send us an e- mail to: info@kefifit.ca , titled “KIDS”.  Ask about our KEFI KIDS birthday parties and special event packages and let us bring the fun and the fitness to your next get together.

Community

KEFI Fit™ has strong ties with various local communities (Greek, Armenian, Lebanese, Syrian and more). This is what makes us unique and unites us all. Music doesn’t need a language. If you are interested in hosting a fundraising event and would like KEFI Fit™ to be a part of your efforts send us an email along with a brief description of your charitable cause and we’ll do our best to work with you and make your event a memorable one.

Corporate classes are also available for your place of business, school, and daycare or weight loss group. This is a fun way to incorporate exercise into your establishment and break up the monotony of the day! Your employees and members will thank you!  To implement corporate classes into your place of business or for fundraising opportunities please contact Dina directly at dina@kefifit.ca

For all corporate sponsorship opportunities please contact info@publissimo.ca

 

Some of our friends along the way:

 

 

 

 

 

Schedule

LAVAL

Mondays @ 8:15 pm (Instructor – Dina)
Centre du Sablon
755 Ch. du Sablon Laval, QC H7W 4H5

*Session: Jan 8 – Feb 19 

SOUTH SHORE

Wednesdays  @ 7:30 pm (Instructor Dina )
Hellenic Community of Greater Montreal
South Shore Region
5220 Grande Allée St-Hubert, QC J3Y 1A1

*Session: Jan 10 – Feb 21

WEST ISLAND

Thursdays @ 7:30 pm (Instructor Dina ) 
The Studio by Funky Feet
2115 Boul. St. Regis, D.D.O. QC  H9B 2M9

Registrations Only contact The Studio directly info@thestudiobyfunkyfeet.ca  or 514-684-7300

 

MONTREAL (PARK EXTENSION)

Tuesdays @7:30pm (Instructor – Martha)
Kefalonian House of Montreal
535 Ogilvy Avenue Montreal, QC H3N 1M9

 

MONTREAL (VILLE ST. LAURENT)

Mondays @6:15 pm (Instructor – Dina) 
Summit School (Register for Session info@kefifit.ca)
1750 Rue Deguire, Saint Laurent, QC H4L 1M7

*Session: Jan 8 – Feb 19

TORONTO (SCARBOROUGH)

Wednesdays @7:30pm (Instructor – Maria D. – kefifittoronto@gmail.com)
J’Danse Studio
150 Nantucket Blvd. #4, Toronto, ON M1P 2P1

*Session ends Wednesday, February 28, 2018.  NEW LOCATION TBA

Membership

Our goal is to make exercise fun, affordable and accessible to everyone.  Our program is available at various community centres, gyms and dance studios therefore our prices reflect the location of our classes.

Classes start at $5.00 per class. Prices are subject to change depending on venue, city and member participation at any time.  

Laval Fees: EFFECTIVE JANUARY 2018 ($40 per session: Jan 8 – Feb 12 or $10 Drop in rate) Register info@kefifit.ca

Park Extension Fees ($8 per person payable at the door)

Ville St. Laurent Fees: EFFECTIVE JANUARY 2018 ($40 per session: Jan 8 – Feb 12 or $10 Drop in rate) Register info@kefifit.ca 

South Shore Fees:  EFFECTIVE JANUARY 2018 ($40 per session: Jan 10 – Feb 14 or $10 Drop in rate) Register info@kefifit.ca

West Island Fees (KEFI Fit™ offered at The Studio by Funky Feet and included in their fitness program.  Contact studio directly for promotions and specials offered through The Studio: www.thestudiobyfunkyfeet.ca

Toronto Fees ($10 per person payable at the door)

Please refer to your instructor or send us an email at info@kefifit.ca for further information.

Healthy Mediterranean
Cooking Suggestions

Brought to you by
3 Greek Sisters

KEFI Fit™ is proud to showcase Canada’s very own 3 Greek Sisters cookbook ideas to our members. Their first cookbook, ‘Three Sisters Around the Greek Table’ received a Gourmand World Cookbook Award and New York Book Festival, Best Cookbook of the Year Award. It is a national best seller. We asked our local Canadian talent for their help in providing heathy Mediterranean recipes and for a few surprise visits for our members!

For more great recipes subscribe to www.3greeksisters.com.

3gs

Recipes

Food does not have to be a 4 letter word. Most of us have a love/hate relationship with food. There are countless of weight loss programs out there, high protein, low carb, weekend carb cheat days – but only a little bit, liquid diets, cleansing, juicing, detoxing. EVERYTHING works! The science is very simple. Consume less calories, burn more calories ET voila! However, what works for one may not work for another. Our philosophy is simple. Enjoy the food you eat. Savour it and find balance in everything. Focus more on the Quality VS the Quantity and find your KEFI – even in the kitchen. The Mediterranean lifestyle is what our ancestors have sworn by for centuries and what better combination of foods to enjoy than feta cheese, olive oil, Kalamata olives, tomatoes, oregano and topped with some basil?

Here are some of our favourite Mediterranean inspired dishes:

Submit your own recipe by emailing it to dina@kefifit.ca
It will be reviewed before being posted on the website.

KEFI Fit™ Proudly Supports the Heart & Stroke™

LOVE YOUR HEART.  We have committed 2018 to be the year where we, collectively as a team join forces and bring awareness to women in our community about the importance of heart health because women matter. Heart disease is the number one killer of women.  If we, as a business and organization and promoter of wellness and fitness can shed some light on this silent killer and more importantly help YOU understand the risk factors and get your heart pumping just a little bit then we’ve done our job.

Incorporating physical activity has been proven to significantly decrease your chance of a heart attack or stroke.  Prevention is key and KEFI Fit™ provides you the motivation, support and platform to keep you moving.

http://www.heartandstroke.ca/get-healthy/stay-active

WOMEN.  We matter. 

 

 

The Team

  • Tiffany Theofilos

    KEFI Fit™ KIDS Instructor Greater Montreal Area

    Tiffany is trained in hip-hop, jazz and contemporary dance, and has been teaching dance, fitness and parent / child classes for kids between 4 months – 12 yrs old and teens.  She is a dynamic entertainer animating various birthday parties, camps, schools, corporate events and weddings. With a Bachelor’s Degree in Linguistics and Psychology, Tiffany’s passion extends to working with children and adults with special needs and her ability to engage children with her wide imagination enriches the quality of her classes as her priority is to make everyone feel at home.  Her approach is one that highlights open communication and a feeling of belonging which is something that is emphasized everyday at KEFI Fit™!
  • Sevasti Mucaco

    KEFI Fit™ Admin, Supervisor
    Montreal, South Shore Region

    Sevasti will be supervising various aspects of our South Shore classes, managing the front desk and taking care of some of the behind the scenes action! As a member of the HCGM South Shore Women’s Auxiliary Committee, most of you already know her. She has taken an active role in not only participating in our classes and drastically improving her own fitness goals through our program but she has jumped in and taken over our front desk and is the first one to welcome you to our class! Hellen and I are grateful for her help and look forward to putting together some wonderful events and building our South Shore KEFI Community together! Stronger than ever!

     

     

  • Natasha Lingonis

    KEFI Fit™ KIDS Instructor Trainee  Greater Montreal Area

    Natasha is a full time college student studying Commerce.  She loves to maintain a healthy balanced lifestyle by working out, going for runs and teaching KEFI Fit™!  She loves working with children and is a positive mentor for our KEFI kids. Some of her hobbies include travelling and photography and her optimistic view on life, team spirit and passion for wellness makes her the perfect addition to our KEFI family! You will find Natasha dancing with your kids at one of many corporate, scholastic classes. Bringing the KEFI to your KIDS one school at a time!

     

  • Maria Dimitropoulos

    KEFI Fit™ Instructor
    Greater Toronto Area

    Maria is a huge supporter of “Girl Power” and is an advocate for young girls.  Her mission is to empower women and ensure they know their strength and their value. She is a mom of 2 wonderful children who have made her into the strong and determined woman she is today. Her love for dance and music has no boundaries and her enthusiasm and energy is the perfect recipe for KEFI Fit™. Maria will lead the way by helping others achieve their goals and supporting her local community while spreading the joy and KEFI in Toronto!
  • Yro Kotsoros

    KEFI Fit™ KIDS Instructor Trainee
    Greater Montreal Area

    Yro is a full time college student studying Commerce and she assists the instructors in various areas predominately in Park Extension.  She is an energetic young lady who is heavily involved in her church group as well as various fundraising events.  She loves Greek dance, general fitness and community.  Yro loves to discover the hidden treasures of Montreal – including coffee shops and our local boutiques!  You will find Yro bring the KEFI to your KIDS – one school at a time!

     

  • Dina Bastounis

    Creator & Founder
    Canada

    Dina runs classes in the Greater Montreal Area and Laval with plans to start operations in Ottawa, Toronto, and Quebec City. She works closely with various organizations and aims to make exercise fun, affordable and accessible to all.  She is fueled by passion and believes that finding a balanced lifestyle by combining fitness, nutrition, wellness and a positive mindset is possible with the proper support. That is what she strives for with each KEFI Fit™ class. The first Canadian based program of its kind, she aims to motivate by having FUN FOR A BETTER YOU™.
  • Martha Giannopoulos

    KEFI Fit™ Instructor
    Greater Montreal Area

    Martha currently manages and runs weekly classes in the Park Extension Area of Montreal. She’s a mom of 2 young and energetic girls and always finds time to get her work outs in. She’s a great motivator, high energy instructor and finds her KEFI in everything she does. Martha is a power house and brings the FIT to the KEFI! She’ll get you moving and having a great time!
  • Barbara Kotsoros

    KEFI Fit™ Admin/KIDS Advisor
    Greater Montreal Area

    Barbara assists in classes held in the Greater Montreal Area. She contributes to our KEFI Fit™ KIDS program and her relatability and team spirit is felt among both colleagues and members alike. She’s an entrepreneur (owner of Garderie Les Tresors du Quartier) and a busy mom of 4! Barbara is heavily involved in community organizations and parent committees and KEFI Fit’s her way to health weekly on a dance floor near you!

Contact Us

For further information please contact us at info@kefifit.ca or give us a call at 514.962.8276.

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