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.

Positive energy is contagious...

Posted: May 22, 2020

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

Positive energy is contagious.

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today: I’m going to revisit Hell Week. After 3 days without sleep, the SEALs paddle down to the Mud Flats. They enter the swampy patch of terrain and the mud essentially swallows them until only their heads are visible. I gather one group was forced to stay there for 15 hours. One SEAL recounts the experience at 8 hours in. He recollects that many of the trainees seemed ready to give up. Then above the sounds of teeth chattering and moaning, one of the SEALs began to sing. Out of tune and with great enthusiasm. One person joined him. Then another. And finally, everyone in the mud was singing. One man rose above the misery and encouraged everyone to hang on.

Be the person who starts to sing. A voice filled with courage and hope can ignite the same feeling in others.

Inspiration of the Day

“At some point we will all confront a dark moment in life. If not the passing of a loved one, then something else that crushes your spirit and leaves you wondering about your future. In that dark moment, reach deep inside yourself and be your very best.”
― William H. McRaven, Make Your Bed: Little Things That Can Change Your Life...And Maybe the World

Class of the Day

It’s Saturday and that means it’s time for another TNT class!

Join Lori this morning for this high energy, challenging class, designed to turn you into a lean, mean, fat burning machine.

Class begins at 11:15 and will last 50 minutes.

Click here to join the class.

Meeting ID: 881 5708 6530
Password: 628385

Next Week’s Classes

BIG NEWS! We’ve added another new class to our schedule for next week. Don’t miss out! Click here to check out our schedule for the week.

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

Exercise Fundamental of the Day

Thank you to those of you who have enjoyed and valued this specific section of the blog. The Exercise Fundamental will now be posted regularly on Saturdays… when potentially you have a little more time to read!

Mindfulness for Results

There are numerous psychological benefits associated with being mindful. But did you know there are also amazing physical advantages that accompany being mindful during your workout?

I need to start by saying that sometimes exercise is beneficial because you let your mind wander.  

And sometimes, it’s important to be fully engaged in the activity you’re performing. Neurologically aware. Mechanically aware. Where is the pressure in my feet? Where are my shoulders relative to my pelvis? Where am a feeling this? How and when am I breathing? Can I do 1 or 4 more? 

Why? Mindfulness during exercise increases muscle innervation, optimizes strength gains, and keeps the muscles young! (Aging is typically associated with denervation of muscle fibers). Mindfulness increases overall muscular engagement and movement integrity making your workouts more efficient and more effective, and boosting metabolism. It improves movement mechanics reducing injury incidence and giving better results. 

Yes, sometimes exercise needs to be an escape. But this mindfulness isn’t necessarily counter to that. Keying in to what’s happening physically, and focusing fully on the physical, physiological, and neural experience of the exercises, allows you to, forces you to, stop thinking about the other “stuff”. Your mind gets a complete break from any stress, anxiety, anger, or sadness you might have been carrying. You can pick it all back up when and if you need to, but taking a complete break from those thoughts and emotions is an important and healing thing.

So today? Completely immerse yourself in your activity. Note how you can use your brain to make the movement feel different. Better even. More intense, more coordinated, more satisfying. Relish the full body immersion that fully engages one part of your mind while releasing the other.

Trainer Moves of the Day

We’ve covered this before, but I want to touch on it again: TANGO your workout. Your run, your walk, your bike ride. Alternate your “lead” leg so it’s RIGHT, 2, 3 and then LEFT, 2,3… your breath will follow… and then the tango will become less distinct and start to flow beautifully… a syncopated symmetry if you will… Draw your shoulders down and back, allow your diaphragm to expand down, powerful and low to optimize your oxygen consumption and ability to expel all that air… 

Workout: Tango & Flow

  • Goal 1: Alternate between being mindful, and “tangoing” your mechanics and then allowing your legs, arms, and breath to “flow” more. The “tango” portion are higher intensity, and will be much tougher. The “flow” portions back you down into your purely aerobic training zone enabling more relaxation and ease of movement. As you progress through the workout, your “tango” intervals get a little bit longer, and subsequently a little harder while the “flow” stays consistent effort-wise throughout.

Warm up: 
  • 4 - 5 minutes build from Zone 1 to Zone 2
Pick-ups:
  • 30 seconds Zone 4
  • 30 seconds Zone 2
  • Repeat the 30 second back and forth 3 times. Finish with:
  • 120 seconds Zone 2
Workout:
Set 1:
  • 2 minutes Zone 3-4
  • 2 minutes Zone 2
  • 3 minutes Zone 3-4
  • 3 minutes Zone 2
  • 4 minutes Zone 3-4
  • 4 minutes Zone 2
Set 2:
  • 2 minutes Zone 4
  • 2 minutes Zone 2
  • 3 minutes Zone 4
  • 3 minutes Zone 2
  • 4 minutes Zone 4
  • 4 minutes Zone 2
Optional Set 3:
  • 2 minutes Zone 4-5
  • 2 minutes Zone 2
  • 3 minutes Zone 4-5
  • 3 minutes Zone 2
  • 4 minutes Zone 4-5
  • 4 minutes Zone 2
Cool down:
  • 5 - 7 minutes Zone 2-1
Beginner Option: Skip the 4 minute intervals.
Advanced Option: Skip Set 1. Repeat Set 3.

For questions about today’s Trainer Moves you can connect directly with Meg here.

Reciprocal Update

Dear Members,

Please be aware that Reciprocal Privileges continue to be suspended until further notice.

Some of our Reciprocal Partners may be reopening under different timelines than our own but this does not include Reciprocal Member Visits.

Thank you for your understanding.

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

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