Katelyn Sander

Check out this funny, inspirational video and...root for the bear!

Living Well...together, while apart

First, watch this funny, inspirational video...


Life can be so unforgivingly tough. Still, never give up.

You never know upon which attempt you will be, finally, successful.

When you keep trying, you adapt and become stronger, more insightful, more agile. You learn. About yourself and about the world.

My favourite reminder from this particular video is that you may have to fall close to the very bottom in order to discover a different journey, a better way. It may be in your darkest hours that amazing opportunities are found. As long as you keep looking.

Success is a wonderful, heady thing. But having achieved it only leads to needing, craving success somewhere else.

The journey and the patience, perseverance, and ability to adapt it creates a strong, hopeful being. Who can pull themselves up, and then so many others along the way.

Today’s Inspiration

“How long should you try? Until.” – Jim Rohn

Today’s Live Workouts

Happy Monday! Ready to get moving to start your week off right? We’ve got TWO classes on the schedule for today!

TOTAL BODY CONDITIONING WITH ROBERT S

Join Robert S today for a Total Body Conditioning workout! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

No equipment needed today.

Join Robert at 12:00pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 864 5295 2847
Password: 991724

YOGA FUSION WITH ROBERT Y

Join Robert Y today for our new Yoga Fusion workout! A combination of hatha, ashtanga, and kudalini yoga techniques. This class will engage your muscles, open your joints, calm your mind, and lift your spirits. (All levels)

No equipment needed today.

Join Robert at 5:15pm (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 899 4248 0739
Password: 624126

THIS WEEK'S SCHEDULE

Click here to view our weekly schedule.

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

Today's Trainer Moves

This Cardiovascular Workout is not for the faint at heart. It builds amazing physical and mental strength and resilience. You can perform this running, on a spin bike, elliptical, or rower. The idea is to continually push yourself to the edge of your anerobic threshold and then force yourself to recover at an intensity that just permits recovery. It feels very uncomfortable for the initial 20-40 seconds of the recovery intervals, and the last 20-60 seconds of the work intervals are pretty brutal too.

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 all the 4-minute intervals.

Advanced Option: Skip Set 1. Repeat “Optional” Set 3.

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

Intensity Guidelines:

Note that using heart rate training zones have limitations. For example, cycling workouts will typically elicit a lower heart rate response for the same exertion compared to running workouts. Variables such as psychological stress, fatigue, and dehydration will also alter heart rate response, making it difficult to gauge how hard you are or more importantly should be working.

 

RPE 10 max

Typical Interval

Work:

Rest

Qualitative

Zone # (1-7)

 %HRR*

Predominant Energy Substrate Used

Muscle

Fiber Type

Recovery

1

 

 

“VERY easy”

N/A

 

Fat

 

Active Recovery

2-3

 

 

“Easy”

Zone 1

<68%

Fat

Type I

Endurance

4-5

60+ minutes

 

Aerobic or “all day pace”

Zone 2

69-80%

Fat-Carbohydrate

Type I

Tempo

6

20-90 minutes

 

“Race Pace”

Zone 3

81-90%

Fat-Carbohydrate

Type I-IIa

Threshold

7

5-30 minutes

 

Continuous sensation of “serious effort”.  Conversation is difficult.  Motivation and concentration needs to remain high.

Zone 4

91-100%

Carbohydrate

Type IIa

VO2 Max

8

3-8 minutes

1:1

Strong to severe sensations of “burning” or fatigue.  Consecutive days of training at this level typically not possible.

Zone 5

100%+

Carbohydrate

 

Anaerobic Capacity

9

30 sec – 2min

1:1.5-2

Severe sensations of “burning” or fatigue.  Conversation impossible.

Zone 6

NA

Carbohydrates-ATP-PC

Type IIb

Neuromuscular Power

10

>15 sec

1:4+

Maximum effort

Zone 7

NA

Carbohydrates-ATP-PC

Type IIb

Today’s Bite

Classic Tuna Melt

Tuna lovers, meet your ultimate sandwich. With just the right amount of crunch, melty cheddar cheese, and a couple good slices of tomato, it’s the perfect sandwich for your lunch!

Ingredients:

  • 1/3 cup mayonnaise
  • Juice of 1/2 lemon
  • 1/2 tsp crushed red pepper flakes (optional)
  • 2 (6 oz) cans white tuna
  • 1 ribs celery, finely chopped
  • 2 dill pickles, finely chopped
  • 1/4 cup finely chopped red onion
  • 2 tbsp freshly chopped parsley
  • Kosher salt
  • Freshly ground black pepper
  • 8 slices bread, such as sourdough
  • 2 tbsp butter
  • 1 tomato, sliced
  • 8 slices cheddar

Instructions:

  • Preheat oven to 400F. In a large bowl, whisk together mayonnaise, lemon juice, and red pepper flakes (if using).
  • Drain tuna then add to mayonnaise mixture. Use a fork to break up tuna into flakes. Add celery, pickles, red onion, and parsley and toss to combine. Season with salt and pepper.
  • Butter one side of each bread slice. Top an unbuttered side with approximately 1/2 cup of tuna salad, 2 to 3 slices tomato, and 2 slices of cheese. Top with another slice of bread, buttered side facing up. Repeat with remaining ingredients and place on a large baking sheet. Bake until cheese is melty, 5 to 8 minutes.

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

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