Katelyn Sander

If Your Resolution is Better Strength

Living Well...together, while apart

The human muscle doesn’t understand age as much as it understands lack of use. Challenging and stimulating our muscles on a regular basis keeps us strong, agile, capable, and young.

Stronger bodies have more energy, bounce back faster from injury, and typically support stronger minds. Training so you access and strengthen your end ranges will make you more mobile too. Strength training has been shown to increase self-esteem and body confidence.

Here are the FOUR basic principles of effective Strength Training:

Specificity: We don’t need a complicated explanation for this one: essentially the body responds to the specific stimulus you place on it. If you repeatedly load the backs of your shoulders, the backs of your shoulders will get stronger! We can enhance movements required for specific athletics, counterbalance stressors like sitting at a computer all day long, challenge uniquely weak parts of the body, and prepare for upcoming biomechanical challenges like posture and weight changes due to pregnancy. 

Individualization: Again relatively simple: Everyone is unique. No two people will respond the same to the same workout or program. Some people require more load and others more rest in order to optimize gains.

Overload: This is the Key Principle. Overload speaks to the importance of periodically loading a muscle enough that it is challenged. You will typically feel sore for 1-3 days afterwards and need to REST the muscles you challenged for 48-72 hours so the muscles have a chance to rebuild and adapt. Of course, once the body has adapted, it is stronger. And so, we need to make the training more difficult. We can do this by manipulating a number of different variables:

  • Repetitions
  • Sets
  • Weight or Load
  • Changing the Time Under Tension through tempo changes, use of isometrics, or altering rest periods
  • Changing the exercises themselves
  • Changing the order of the exercises

Progressive Overload: In order to continue to stimulate adaptation, you need to continue to challenge your body. The muscles need new stimulation both in terms of load and coordination. So, over time, the movements and the workouts become more complicated and tougher.  

Today's Inspiration

“The world breaks everyone, and afterward, some are strong at the broken places.” – Ernest Hemingway

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 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 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

Great Strength Training doesn’t need to be complicated. Let Michael Bellissimo – trainer at the TAC – take the guess work out of fitting an awesome strength workout into your day!

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

Featured Program

Van Halen Yoga

This Friday, Lori’s bringing a twist to her fun yoga live workout!

Join her for a very special Van Halen Yoga live workout, Friday at 4:30pm!

Full Zoom details will be included in tomorrow’s class reminder email.

Featured Bite

Red Lentil Soup with Lemon

Looking for a lentil soup recipe unlike any other? This delectable dish is absolutely perfect for the chilly weather we’re expecting this weekend! Recipe from NY Times Cooking. For more recipes like this, please check out our latest Spice of Life blog.


  • 3 tbsp olive oil, more for drizzling
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp tomato paste
  • 1 tsp ground cumin
  • 1/4 tsp kosher salt, more to taste
  • 1/4 tsp ground black pepper
  • Pinch of ground chile powder or cayenne, more to taste
  • 1 quart chicken or vegetable broth
  • 2 cups water
  • 1 cup red lentils
  • 1 large carrot, peeled and diced
  • Juice of 1/2 lemon, more to taste
  • 3 tbsp chopped fresh cilantro


  • In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes.
  • Stir in tomato paste, cumin, salt, black pepper, and chili powder or cayenne, and sauté for 2 minutes longer.
  • Add broth, 2 cups water, lentils, and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt, if necessary.
  • Using an immersion or regular blender or a food processor, purée half the soup then add it back to pot. Soup should be somewhat chunky.
  • Reheat soup if necessary, then stir in lemon juice and cilantro. Serve soup drizzled with good olive oil and dusted lightly with chili powder if desired.


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

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