Katelyn Sander

Bending a crisis to your will.

Living Well

Tough times bring out the worst and the best in us.

I’m not a doctor, therapist, psychologist, or psychiatrist. I am a human being. And for the 30 years I have studied and practiced the art and science of exercise physiology and biomechanics, I have been constantly fascinated and compelled by the powerful, ever present interaction between physical, mental, and emotional well-being.

The past few months have wreaked havoc on our physical, mental, and emotional health’s. I want to share a few ideas that have been resonating powerfully of late:

  • We are hard wired for connection. Like water, food, and shelter it is difficult to thrive… to sometimes even see clearly… when we feel we do not belong. Now is a time to continue to be creative about how we can connect with others. As importantly as it is a time to take great care of those we live with or are close to. Familiarity does not need to breed contempt. Honour – even celebrate – each other and your many differences. Differences that are frustrating may be the same ones that used to be quirky, interesting, fun. Before we were tired, overwhelmed…
  • Remember the power of asking and listening. Be curious instead of furious.
  • In everything that happens to you there is a choice. You can choose how you react. You can choose how you look at something (try flipping it on its head). You can choose to see it through someone else’s eyes. You can take a deep breath, walk away, go for run, or sleep before you decide how to react.

  • Uncertainty about the present and the future often equates to a sense that we’ve lost control. Focus on positive things you CAN control. Even just over the short term. This will tend to reduce physiological manifestations of stress and allow you to see things – even the “crisis” itself – from a different perspective.
  • Focusing on how others are being impacted not only gives you a much-needed break from worrying about yourself – it can make you feel useful and connected.
  • Say thank you often. And mean it. The power of true gratitude is an incredible force. I’m not sure there can ever be too much.
  • Apologize with integrity. 
  • Take responsibility. Even or especially when it’s not your “fault”.

Inspiration of the Day

“Learning to listen relationally, listen with cool heads and clear boundaries, listen with the quietness of the heart and the gentleness of the body, means having a self so developed it can afford to yield.” - Terrence Real, Author and Family Therapist

LIVE Workout of the Day

Today is going to be a great day because we’ve got THREE live workouts for you to join!


Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 812 2541 6617
Password: 013104


Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 11:00am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 862 7308 7908
Password: 263088


This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength. No equipment necessary, you’ll just need your body weight!

Join Gavin today at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 842 2984 9491
Password: 510345


Click here to view this week’s schedule.

To learn more about our virtual live workouts, please reach out to Lauren directly.

Trainer Moves of the Day

Sometimes when we’re facing a new challenge, it can feel like it’s too much. Too many changes. Too much effort. Simply, too much. But challenges, they can bring the best out of us too.

Today, we challenge you to change up your workout. So, we’re bringing you into one of Stephanie’s Pilates Matwork workouts. Maybe you’ve never done Pilates before…maybe it’s been years…maybe you joined Stephanie last night. Regardless, we want you to fire up your core and get ready to sweat!

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

Service of the Day

Racquet Restringing

This summer isn’t what we planned, but the weather has been just so beautiful. That’s why we’ve been spending a lot of time out on the tennis court. But there’s nothing worse than realizing you aren’t at your best because your racquet needs to be restrung.

That’s why the Adelaide Pro Shop is offering restringing for BOTH tennis and squash racquets for all CGOC Members.

For more information about our racquet restringing, including costs and turnaround time, please reach out to Jimmy directly

New Pilates Program Alert

We’re excited to announce the start of TWO new virtual Pilates programs.

Essential Pilates

This introductory level class is perfect for those who have never done Pilates before or for those who have been away from Pilates for awhile and want a refresher on the technique.

You can improve your posture, strengthen your abs, and feel good all over.

BEGINS: Tuesday, July 28th
TIME: 12:00 – 12:55pm
COST: $120+HST (for 4 classes)

No equipment is required

For more information or booking, please contact Tracy.

Stand Tall

This intermediate level Pilates mat class will work the entire body, leaving you feeling taller, stronger, and more flexible.

Previous Pilates experience is necessary!

BEGINS: Tuesday, July 21st
TIME: 5:30 – 6:25pm
COST: $30+HST per class

No equipment is required

For more information or booking, please contact Tracy


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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