Get Ready for Father's Day
Get Ready for Father's Day

Get Ready for Father's Day

This weekend we’re celebrating the most important men in our lives – our...

Get Ready for Father's Day

Lifestyle

Get Ready for Father's Day

This weekend we’re celebrating the most important men in our lives – our dads, grandfathers, husbands, sons, partners, uncles, friends… If you’re planning a backyard barbecue, we’ve got some spectacular recipes for appetizers, salads, drinks (both alcoholic and non-alcoholic), and more…everything you need to make your party a smashing success!

Rose, Rose, Thorn, Bud.
Rose, Rose, Thorn, Bud.

Rose, Rose, Thorn, Bud.

The Gratitude Game. Neil Pasricha is an expert on happiness, and “Rose, Rose,...

Rose, Rose, Thorn, Bud.

Lifestyle

Rose, Rose, Thorn, Bud.

The Gratitude Game. Neil Pasricha is an expert on happiness, and “Rose, Rose, Thorn, Bud” is one of his hacks. Whether you’ve heard of it before or not - now might be the perfect time to brush off this simple game and give it a whirl.

Summer Trip?
Summer Trip?

Summer Trip?

Likely not this year. But that doesn’t mean you can skip your week off. In fact,...

Summer Trip?

Lifestyle

Summer Trip?

Likely not this year. But that doesn’t mean you can skip your week off. In fact, if at all possible, you mustn’t. Summer holidays, like weekends serve a few specific, vital purposes. The wants and needs differ from person to person, but we all benefit from an occasional, healthy dose of a few - or a lot - of the following: Rest, recovery, escape, play, sleep, fiction, family-time, me-time, down time, outdoor time, slower pace, faster pace, different pace, more exercise, sex, less exercise, more beer, no beer, no news…

Transition
Transition

Transition

We’re in the midst of transitioning from Spring to Summer. The earth is filled...

Transition

Lifestyle

Transition

We’re in the midst of transitioning from Spring to Summer. The earth is filled with growth and promise: there are glorious flowers peeking through the soil and nutrient dense fruits and vegetables simmering just below the surface.

The Lion and The Unicorn
The Lion and The Unicorn

The Lion and The Unicorn

More than four-hundred years ago, a single sovereign came to rule two kingdoms. Each...

The Lion and The Unicorn

Lifestyle

The Lion and The Unicorn

More than four-hundred years ago, a single sovereign came to rule two kingdoms. Each possessed its own coat of arms: one depicting two lions, the other two unicorns. Unification of the lands resulted in the creation of one single coats of arms, with one beast on either side.

Virtual Pride
Virtual Pride

Virtual Pride

When something exists virtually, we mean it is essentially the same. The same in...

Virtual Pride

Lifestyle

Virtual Pride

When something exists virtually, we mean it is essentially the same. The same in essence. When something exists in essence, it is simpler, while the fundamental, important parts remains in tact. Pride will be celebrated virtually this year. As with many things – Personal Training certainly – nothing can replace the energy, power, and impact of person-to-person contact. But still, we can keep the integrity of some of the essential things that Pride Month tries to accomplish.

Your Life Matters
Your Life Matters

Your Life Matters

My Exercise Fundamentals have borne these titles: Movement Matters. Mindfulness...

Your Life Matters

Lifestyle

Your Life Matters

My Exercise Fundamentals have borne these titles: Movement Matters. Mindfulness Matters. Intensity Matters. “To matter” means to be of importance, significance, of great consequence. My titles are deliberate. My own attempt to make you the reader, you the exerciser sit up and take notice. 

Acceptance
Acceptance

Acceptance

People don’t typically ask to be celebrated for their differences. They ask to be...

Acceptance

Lifestyle

Acceptance

People don’t typically ask to be celebrated for their differences. They ask to be accepted. Presumably accepting others begins with accepting ourselves. We need to know our whole self. To accept our whole self. As the foundation for embracing and being our whole self. Love is a basic human right. And so, therefore, is love of yourself. 

Different Differences
Different Differences

Different Differences

There is a lot of literature out there on the power of being different. The importance...

Different Differences

Lifestyle

Different Differences

There is a lot of literature out there on the power of being different. The importance of honouring your uniqueness. Of being strong and courageous and holding true to your different-ness because this will open doors, build new bridges, change the world.

Pride.
Pride.

Pride.

This month is Pride Month. And I would like to “lean in”. I am afraid to do...

Pride.

Lifestyle

Pride.

This month is Pride Month. And I would like to “lean in”. I am afraid to do so. Fear is a strong emotion. A strong word. I don’t use it lightly. I am more afraid of silence.

Lip-Smackingly Delicious Summer Recipes
Lip-Smackingly Delicious Summer Recipes

Lip-Smackingly Delicious Summer...

What a beautiful start to the weekend! Our team has been spending some extra time in...

Lip-Smackingly Delicious Summer Recipes

Lifestyle

Lip-Smackingly Delicious Summer Recipes

What a beautiful start to the weekend! Our team has been spending some extra time in the garden and whipping up our favourite summer treats to help beat the heat. Spoil yourself, your family, and your friends with these delicious recipes all summer long.

Creative. Determined. Inspired.
Creative. Determined. Inspired.

Creative. Determined. Inspired.

That’s you. No virus is going to hold you back from taking charge of what you can...

Creative. Determined. Inspired.

Lifestyle

Creative. Determined. Inspired.

That’s you. No virus is going to hold you back from taking charge of what you can control: your strength, your health, your fitness, yourself. Today, June 6th, 2020, is National Health and Fitness Day. And today, we want to celebrate you.

Adversity Exposes Weaknesses
Adversity Exposes Weaknesses

Adversity Exposes Weaknesses

Sometimes weaknesses are a direct reflection of our strengths. We are tenacious yet...

Adversity Exposes Weaknesses

Lifestyle

Adversity Exposes Weaknesses

Sometimes weaknesses are a direct reflection of our strengths. We are tenacious yet stubborn. We are patient and careful, but prone to overthinking, overanalyzing to the point of paralysis. We are sensitive, dogged, or committed in ways that are admirable, but can be frustrating, overwhelming.

Adversity Inspires Risk Taking
Adversity Inspires Risk Taking

Adversity Inspires Risk Taking

Some people like taking risks. They love the thrill, the excitement, the freedom. For...

Adversity Inspires Risk Taking

Lifestyle

Adversity Inspires Risk Taking

Some people like taking risks. They love the thrill, the excitement, the freedom. For others, it makes us far too uncomfortable, insecure, nervous. Still, others, don’t necessarily enjoy risk taking per se, but do it anyways: They understand – usually from experience – that incredible innovation, transformational change, unprecedented achievement typically requires assuming a certain degree of risk. They know that risk can lead to failure. They know that failure – in the right hands – cultivates humility, curiosity, and can be a phenomenal learning experience. 

Adversity & Opportunity
Adversity & Opportunity

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a...

Adversity & Opportunity

Lifestyle

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a moment there seems to be so little you can do. As indeed there is. And that can be the magic of it. We know that too many options, too much choice can be debilitating. It can leave you questioning your judgement to the point that no matter what you decide, you remain a little anxious that you could have chosen better. 

Adversity & Survival
Adversity & Survival

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons...

Adversity & Survival

Lifestyle

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons we’ve survived for as long as we have. When bombarded with an onslaught of incredible physical demands, the human body ultimately responds by increasing energy efficiency, building lean tissue, and increasing neuro-muscular mechanism so we are stronger and more powerful, and improves our capacity to resist fatigue and handle stress.

Adversity
Adversity

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or -...

Adversity

Lifestyle

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or - often - an intricate combination of all three. Adversity creates real pain and can be accompanied by fear, anguish, and despondency. It can also incite anger and spur furious, violent action.

The Art of Putting
The Art of Putting

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly...

The Art of Putting

Lifestyle

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly important. But I imagine being a good putter is far more important than having a good putter. Being a great putter can be the difference between winning and losing. And while you might think you need to spend hundreds on a new putter… it’s likely more valuable to take a long hard look in the mirror and decide what you can improve in yourself first.

Don't Stop Believing
Don't Stop Believing

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of...

Don't Stop Believing

Lifestyle

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of survivors, champions… the people who make it happen… when everyone else said it was impossible. Hope – even unfounded – keeps a fragile spirit alive. Hope when it’s founded? That’s a beast to be reckoned with. A belief that is founded is based on facts: historical or scientific evidence that the future hoped for is not only probable, it’s inevitable.

Getting out of trouble
Getting out of trouble

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the...

Getting out of trouble

Lifestyle

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the highest loft. Designed for chips, pitches, and playing out of sand bunkers. Designed – in other words – to get you out of trouble after you’ve made a less than optimal shot.

Make your bed every morning...

Posted: May 19, 2020

"Soup of the Day"...just got serious!

Make your bed every morning...
… and make it well.

If a SEAL can’t make her bed perfectly, is she able to load a gun, map an exit strategy, watch your back?

Start your day with integrity. Do the simple things right. Take care of the details. Caring about the little things demonstrates you are committed to the process, committed to excellence, and, in fact, care a lot about the bigger things. Nothing of significance stands the test of time without a sound beginning and carefully built foundation.

Inspiration of the Day

“There are two ways to do something: The right way and again.” – Navy SEAL Trainer

Classes of the Day

We’ve got THREE more classes on the schedule today, including a brand new class this afternoon!

TNT with Lori

Start your morning off right with this workout, full of high intensity intervals designed to leave you as a lean, mean, fat burning machine. The exercises will be different from last week’s class, keeping your body challenged!

Join Lori at 7:00am (45 minutes) from your very own living room.

Click here to join the class.

Meeting ID: 842 3730 2549
Password: 106398

HIIT with Lauren

Your lunchtime just got a whole lot better! Today, you can join Lauren for her HIIT class that incorporates cardio and strength exercises to get your muscles burning and heart pumping in no time!

Recommended equipment for today: chair & weights or weighted object (backpack with books, laundry detergent, etc.)

Join Lauren at 12:00pm (45 minutes) from your living room.

Click here to join the class.

Meeting ID: 880 8393 0882
Password: 382009

Pilates Matwork with Stephanie

Fire up your core and sculpt long, lean muscle with this Pilates Matwork class. This class fives into classical matwork and explores key Pilates exercises and their variations. Prepare to sweat, get stronger, and work your entire body with this complete Pilates workout.

Recommended equipment for today: a padded mat, light weights, water bottles, etc.

Join Stephanie at 5:30pm (35 minutes) from your living room.

Click here to join the class.

Meeting ID: 880 7113 7764
Password: 020644

REMINDER: We have a BRAND NEW Mobility & Stability class tomorrow morning at 7:30am. Be sure to check your inbox bright and early for the Soup of the Day with the class’ link, meeting ID, and password!

If you have any questions about our virtual classes, please reach out to Lauren.

Trainer Moves of the Day

Back to Backs

Meg shares another series of Back to Back exercises. As before, these pairs are designed to complement each other mechanically. That is the performance of one encourages better form and execution for the other and vice versa. These can be done as an isolated pair, ideally 3, 4, or 5 sets of each as an effective way to break up your work day and fit in some resistance training. Alternately thread 3, 4, or 5 pairs all together for a great full body workout.

 

For questions about today’s Back to Backs you can connect directly with Meg here.

Racquet of the Day

Every Wednesday we are now featuring expert advice from our squash pros!

Missing Squash

As frustrating as it is, taking time away from playing can be a positive.

It gives you a chance to reflect on your game and often builds an insatiable appetite to hit the courts again with renewed energy, enthusiasm, and maybe, most importantly, a different approach!

As with so many other areas in life, it’s easy to fall into old habits – whether it’s trying to hit the ball too hard, play too fast, or simply skipping your pregame warmup.

Now is a great time to start looking at what you can change, improve, and add to your game. Building good new habits like warming up properly before a game (which almost no one I know does!), staying well hydrated during a match, and doing regular solo practice will make a massive improvement to any player.

Look out for tips from Laurence, Squash Pro at the Adelaide Club, in the upcoming weeks! If you have specific areas you’d like him to cover, he’d love to hear from you!

For questions about keeping your squash skills razor sharp, you can connect with Laurence directly here

Webinar of the Week

This Friday, May 22 at 2:00pm, Joanne Ukposidolo, Physiotherapist & Certified Pelvic Floor Therapist at the Sport Medicine Clinic, will be holding a 40-minute webinar on Stress and Diaphragmatic Breathing.

She understands that these are challenging times and we may have been placed in positions that have caused us to pause, adapt, and pivot. So, how do we prepare for the long game, how do we not only survive but find a way to thrive in periods of uncertainty?

This webinar will be focused on managing stress and our autonomic response; “fight -or-flight” vs. “rest and digest”; and how diaphragmatic breathing is essential to alleviating our physiological stress response. We will practice active breathing techniques, variations and progression exercises in order to build a stronger, more tenacious self.

What you need: A yoga mat, a pillow, a present mind

To sign-up for the webinar, please click here.

Bite of the Day

COVID Cookies

So, I ran out of flour and couldn’t find any anywhere… If you know me well, you know that my freezer is always stocked with frozen cookie dough, and a house without cookies is well… not my home. (My little boys would be fine. It’s their Mom that gets nervous when cookies aren’t present.)

And so, taking inspiration from yesterday’s blog, I launched headlong into a flourless cookie war. The outcome, if I may say, was quite remarkable. As they have no flour or butter, my husband remarked they must be “healthier”. I’m still laughing.

Flourless, Butter-less Peanut Butter Chocolate Chip Cookies

Combine in a large bowl:

  • 500 gm or 2 cups All-Natural Peanut Butter (my preference is crunchy, room temperature if possible)
  • 1 ¼ cup brown sugar
  • ¼ cup maple syrup
  • 2 eggs (at room temperature)
  • 1 ½ tsp baking soda
  • 1 ½ tsp kosher salt

Mix on relatively high speed for 2 minutes.

Add:

  • 1 cup oats (I only had 1-minute oats on hand.  I’m sure whole oats would be terrific.  They would add a little more crunch)
  • Fold in ¾ cup dark or semi-sweet chocolate chips

Roll into dough balls and place on a parchment lined cookie sheet. The cookies do not spread very much so you can set them quite close together.

Bake at 365 degrees for 8 minutes. Longer if you prefer a crunchier cookie!

PS. I have no idea what the nutritional content is for these. Please don’t check. Just enjoy.

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Do you have a "Something of the Day" you'd like us to share?! Email Meg.

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