Katelyn Sander

Celebrate the Little Things

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

How are you holding up? Are you prioritizing your self-care? Have you made time to regularly connect with friends and loved ones? I challenge you to do something for yourself today - even if it's just taking a few minutes to meditate, 10 minutes to get a circuit in, or spending some quiet time in the kitchen preparing dinner. It's a start.

Inspiration of the Day

"The current state of our world is in many ways encouraging us to focus on what truly matters. It is slowing us down so we can breakout of our routined way of living.

It is taking away our old washed-up excuse of not having enough time to exercise self care such as appreciate more what we have, prepare healthier meals, do home exercises, stretch, practice meditation, get online to learn something new, read, rest.

To have more of what we want, we have to BECOME more of what we want. Now is the time! How are you using this time wisely to become more? More wise? More healthy in mind, body, spirit?" - Penny Phang, Personal Trainer, Adelaide Club

Workout of the Day

I developed this workouta few days ago for a member who reached out looking for quick circuits she could do to break up her online work and conference calls. These can be done in isolation (6 - 9 minutes per circuit) or all together for one awesome 20 - 25 minute full body workout.

In each set, I've incorporated Hip CARs - Standing, Quadruped, and Supine. These are Controlled Articular Rotations which warm up, activate, and strengthen the hip joint. They're PERFECT if you've been sitting for a while. Done mindfully they are also fabulous for activating and strengthening the core and glutes. And - for me anyways! - they feel really good! The pace on the videos is very controlled. You could move a bit faster.

Circuit #1:

Standing Hip CARs. 5 clockwise and then 5 counterclockwise on each leg. Stand sideways to your kitchen counter or desk and stablize yourself with the opposite hand. You can also alternate clockwise/counterclockwise for each rep.

Watch the video here

  1. Body Weight Squats x 10 (add your weights if you like!)
  2. Pull Aparts, aka reverse flyes with band or without! x 10
  3. High Knee Raises x 20
  4. Push-Ups off the counter or desk x 10 

Repeat circuit 2 or 3 times.

Circuit #2:

Quadruped Hip CARs. 5 each direction, each leg.

Watch the video here

  1. Supine Hip Bridges x 10
  2. Quadruped Hover x 10
  3. Side Plank 5 x 10 seconds
  4. Prone Y's x 10
  5. Jump Rope, 30 - 45 seconds

Repeat 2 or 3 times.

Circuit #3:

Supine Hip CARs. 5 each direction, each leg.

Watch the video here

  1. Front Plank
  2. One Leg Supine Hip Bridges (hug opposite knee to chest)
  3. Supine Dying Bug x 10 - 16 reps, alternating legs
  4. One Legged Step Down (use the bottom stair) x 10 - 16 reps, each leg
  5. Climb stairs 2 at a time - repeat staircase so that you step 10 - 16 times with each leg

Repeat 2 or 3 times.

For questions about this or any workout, please connect directly with Meg.

Naturopathic Wisdom of the Day

Protein is vital.

Among many benefits, dietary protein helps stabilize blood sugars throughout the day, keeps energy and concentration levels high and ensures optimal recovery. If possible, consume high quality dietary proteins with each meal. The entire immune system is made of particles called globulins which are proteins themselves. Without adequate dietary protein, it is impossible for the body to manufacture these particles that are integral to our immune response. 

Options include organic animal proteins like eggs, poultry or beef, wild-caught fish like salmon, and plant-sources such as lentils, chickpeas, and raw nuts and seeds like almonds, pumpkin and sunflower seeds. Variety is key. Aim for approximately 0.8g of protein per kg of body weight for maintenance.

For questions about this and other naturopathic remedies, you can connect directly with Dr. Cugliari.

Bites of the Day

Peter Shledrick - from the Adelaide Club - has TWO recipes for you today.

The first is for a scrumptious Brekkie Sandwich - without the bread. It's a simple paleo breakfast stack that will keep you full until lunchtime.

Get your Paleo Breakfast Stacks recipe here.

The second bite is just in time for Taco Tuesday! Enjoy these delicious lettuce tacos - a carb-free alternative to the traditional tortillas.

Get your Lettuce Tacos with Chipotle Chicken recipe here.


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

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