Katelyn Sander

Embracing Daylight Savings Time

Living Well...together, while apart

The time shift was almost a week ago. And whether you love or hate daylight savings, for the time being it’s here to stay. It’s important to figure out how to thrive with it.

On the plus side, Spring Forward is associated with the following benefits:

  • Decreased risk of depression and alleviation of seasonal affective disorder.
  • Increased outdoor walking and other activity.
  • Increased vitamin D intake – through sunlight exposure – promoting stronger bones, healthy insulin levels, the increased exposure to sunlight can ultimately boost melatonin production throughout the day – increasing the odds that you’ll feel sleepy earlier and hit your pillow at a reasonable hour.
  • Lower blood pressure and higher immune system function.
  • Increases in restorative sleep. Which comes with all kinds of powerful benefits.

It’s this last part – the increase in restorative sleep – that I would like you to focus on. As we head into the weekend, do your best to avoid sleeping in. The increased exposure to sunlight can ultimately boost melatonin production throughout the day – increasing the odds that you’ll feel sleepy earlier. And so, embrace getting into bed a little earlier, get up when you typically do during the week – and plan for some outdoor activity in the morning. 

There is good evidence to support that the hours or even minutes of shuteye we accrue before midnight may be the most beneficial we get.

Deep, non-rapid eye movement (non-REM) sleep tends to dominate our 90-minute sleep cycles in the early part of the night. As the hours tick towards daybreak, your body spends more time in lighter REM-sleep. And this tends to happen irrespective of what time you actually hit the pillow.

While both types have their benefits, non-REM is more restorative. And getting one full sleep cycle in before midnight – so lights out at or before 10:30pm?! – will facilitate better mood and immune system function and for some can make it easier to keep a healthy weight. One of my biggest motivations to hit the hay early? I know that this pre-midnight sleep is when my tissues and cells are repaired and regrown. This means stronger bones, stronger muscles, better recovery from workouts, better performance during workouts, and better neural functioning. Both immediate and over the long term. And all these things typically decline as we get older. So that early sleep? Vital!

And so, if setting the clocks forward ultimately encourages more restorative sleep? That’s something I can get behind.

Today’s Inspiration

"Compliment people wherever you go. Praise every single thing you see. Be a ray of sunshine to everyone you meet." - Rhonda Byrne

Today’s Live Workouts

Today is going to be a great day because we’ve got our THREE regular 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 12:00pm (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.

Recommended equipment: dumbbells (or weighted objects)

Join Garth 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.

Today’s Trainer Moves

Meg may have filmed this when the ground was covered in snow, but today, as you embrace the day (and the sunshine), why not take your workout outside?

All you need for this one are your socks, shoes, and a small towel.

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

Today’s Bite

Steak Fajitas

We may not be able to travel south right now, but that doesn’t mean we can’t bring some of those southern flavours right into our own kitchens! This is our take on classic Tex-Mex steak fajitas. Marinated for hours in lime juice, garlic, and cumin – tender, flavourful, and delicious.

Download the recipe here.

Find other recipes like this in our Spice of Life Recipe Book.


For the Steak Marinade

  • 1/3 cup lime juice
  • 1/4 cup pineapple juice (no sugar added)
  • 2 tbsp Worcestershire sauce
  • 3 tbsp olive oil
  • 1 tbsp minced garlic
  • 2 tsp ground cumin (or more to taste)
  • 2 tsp chili powder (or more to taste)
  • 1 tsp kosher salt
  • 1 tsp smoked paprika
  • 1/2 tsp black pepper (more to taste)
  • 1/2 tsp red pepper flakes (more to taste)
  • 1/4 cup chopped cilantro

For the Fajitas

  • 1 1/2 - 2 lbs skirt or flank steak
  • 1 tbsp oil (high heat)
  • 2 medium white onions, sliced
  • 1 large poblano, ribs and seeds removed, then sliced
  • 2 - 3 bell peppers, thinly sliced (any colour you wish!)


  • Guacamole
  • Salsa
  • Cilantro leaves
  • Salsa verde
  • Sour cream
  • Black beans
  • Rice
  • Tortillas
  • Cilantro-lime rice
  • Sautéed corn
  • Tomatoes
  • Lettuce
  • Shredded cheese
  • Combine the ingredients for the marinade in a large shallow bowl. Give it a taste and check for seasonings, adjust to preference. Coat the steak with the marinade and let sit covered in the refrigerator for at least 2-4 hours and ideally overnight. Remove from the refrigerator 30 minute prior to cooking.
  • Set a large cast iron skillet or pan over high heat and let heat up for a couple of minutes. Add the steak to the pan and fry on each side for about 3-5 minutes or longer if you'd like it more done. Feel for desired firmness. The 3 minutes/side will yield a medium rare doneness. If the pan becomes too hot, reduce the heat to medium-high. Remove the steak from the pan and allow to rest for several minutes tented with a piece of foil. Slice the meat against the grain into thin slices. Consider doing so on an angle so the meat slices are tender and thin.
  • Add the remaining tablespoon of oil to the pan over high heat, add in the onions, poblano, and bell peppers. Let the veggies begin to sizzle and toss as necessary, cook for a total of 2-3 minutes or longer if you prefer them softer, season with a pinch of salt and pepper. If your pan is small, cook the veggies in a few batches so they don't steam.
  • Serve fajitas in tortillas or on rice bowls topped with your favourite toppings!


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

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