Warming Apple Crumble Recipe

There’s something really special about eating with the seasons…In the Greater Vancouver area we’re blessed with a bounty of incredible produce from squash and parsnips to rutabagas. But our personal favorite at Full Circle, is all the incredible apples that are harvested this time of year. On the blog today, we have our mouths watering over the thoughts of Apple Crumble. With it’s aromatic sweetness and subtle notes of spice, apple crumble is a consistent comfort for us. It’s warming and grounding for our bodies and the enzymes within are positively stimulating for our digestive system. This is one dish that is sure to satisfy us all Winter long. So hop on over to a local farmers market and take your pick of all the crisp, sweet and fresh apples that await you! Below we’ve placed a simple recipe that has been loosely adapted from the blog, ‘The Alchemists’.


In Pilates, we practice without shoes, much like dance or yoga. As Pilates is a low-impact form of exercise, it is safe to hit the studio barefoot. Plus it provides your feet the freedom to re-awaken and gain strength. Pilates is a holistic form of exercise. Although we often target specific muscle groups, these muscle groups do not function independent of one another. The structure and movement in one area of the body informs the freedom, strength and flexibility throughout the entire body. We agree with self.com in that our feet are supplied with nerve endings that correlate with nerves which travel up the legs and connect the entire physical form. By rekindling your relationship with your feet, you are revitalizing the rest of your body. Fred Beaumont from the Institute of Chiropodists and Podiatrists believes that “wearing shoes all day weakens the feet and arches, but barefoot exercise strengthens the muscles and improves the arches”, and we are in total agreement! If you’d like to read more on the topic of the benefits of exercising barefoot, and when it is safe to do so, click here.


While you can most definitely join us at Full Circle for a class, you are also equipped to do a few exercises on your own! With the help of Canyon Physical Therapy, we’ve gathered a couple of simple and practical exercises that you can perform wherever you are:

  1. Heel Lifts – A wonderful exercise, intended for bringing strength to the feet, ankles and calves, whilst also increasing flexibility. All you need to do is stand on a flat surface, feet hip-width apart and roll your weight forward until you are resting on your toes, with your heels hovering off the floor.

  2. Toe Curls with Spiky Ball (or any spherical-shaped object) – Sitting or standing, place the ball beneath the arches of your feet, and slowly curl your toes over top of the ball and then release. This works the intrinsic muscles of the feet and helps with fallen arches.

  3. Massage with Spiky Ball (or again, with any small ball you have on hand!) – Offer your feet some therapeutic release with a little self-massage. All you need is a ball, ideally a spiky ball for a sense of mild acupressure, or perhaps a tennis or golf ball. Simply roll your feet over the ball to get into all those nooks and crannies! This can sometimes feel uncomfortable, depending on the tension in our feet, so only do it for as long as you can sustain it.

Emma Speakman