Katelyn Sander

Today is "Jump Day"

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

Let's rename "Hump Day" "Jump Day." Rather than thinking about getting over or through the day, let's jump into it, on it, over it, and get 'er done! We've got some great insights, moves, and bites to ensure this Wednesday is a great one.

Exercise Fundamental of the Day

Principle 2: What Gets Measured Gets Done.

The body and mind crave a real sense of purpose, forward momentum, and achievement. Setting up various specific, measurable goals for yourself is an amazing tool to encourage exercise adherence and progress.

And really - aren't those the most important goals? Exercise regularly and in a manner that you are progressing/improving?

Okay: progressing in terms of gaining tangible results is a bit more complex. Again, we'll get to that. But for now, what are simple goals and forms of measurement you can put into your exercise schedule to give it more purpose?


I personally love minutes. I set goals for minutes of physical activity per week, and then look at my schedule for the week, determine the different activities that are realistic, enjoyable, and even "called for" on the various days, and then break up the weekly minutes goal into 5 - 7 segments.

For me at the moment, my personal goal is 7 hours a week. 3 hours of that get completed on the weekend when I go for longer hikes with my kids. I then divide the remaining 4 hours into a few runs, mobility work, a bike ride, some stability routines, and mid-week hikes.


This is a great one for walkers, hikers, runners, cyclists, and swimmers (although I don’t think anyone is swimming these days?). Determine the number of kilometres you want to cover in a given week. Divide it into segments. Be prepared to go further on the weekend in case you didn’t have enough time during the week to get the planned mileage in.   

It’s awesome how well this works. Today, Dawson and I finished our trail run and had only accumulated 6.4 km. As 7 was our goal, we did a short up and back on the road to ensure we got it done! Those extra minutes and kms add up.

# of Exercises or Sets or Reps (or all three!)

For those of you sticking to your strength training routines, this is a great one. Determine the specific exercises you want to/need to do and then commit to a specific number of sets and a rep range. Don’t stop until you’ve completed all the rounds! 

This is also great for single exercises you’re trying to improve on. Push-ups always seems to be a favourite (PLEASE take care not to over train those shoulders if this is your pick!). My 10 year old has a goal of completing 30 a day. If he misses one day he does 60 the next! I of course am making him warm-up his shoulders beforehand, and do specific band work for his mid back and rotator cuff.

# of Workouts

This is my favourite when my schedule seems too crazy to bear. Your goal at the beginning of the week is simple: Determine a workout for every day of the week, and the time window for that workout. Then set a “bare-minimum” goal for how many of the workouts you are going to get in. Let’s pick 4. You then ensure you get at least 4 of those workouts in. You don’t worry about how long or how hard each one is, only that you GET THOSE 4 WORKOUTS IN. 

For example, my planned Monday workout might be going for a run between 9:00 - 10:00am. I get stuck on a conference call that ends 20 minutes late. By the time I’ve warmed up a little and put on my shoes it’s 9:29am. No sweat. I run easy for 5 minutes and then – because I don’t have time for my longer run – I run 3:2 x 4 intervals (hard:moderate) for a “higher intensity than normal” run and then jog home for the last 5 minutes.

Workout of the Day

Okay cyclists. Spring is sort of here. Whether you’re getting back out on the road, or still training inside, try adding in the intensity drills below. They will make you stronger. And while you’re flying, the time will too:

The entire workout will take you between 40 and 60 minutes depending on how long you choose to train in each section.


Build from Zone 1 to Zone 2 over 4 - 7 minutes. Note the cadence you naturally settle into for the last 2 - 3 minutes.

Cadence Pick-Ups

Without changing gear, increase your cadence by 7 - 10 RPM for 45 - 60 seconds, recover for the same period. This will likely have you oscillating between Zone 4 and Zone 2. Repeat 3 - 5 times.

Ride in Zone 2 for 4 - 7 minutes.

10 Second Sprints

You will need to gear up for the higher intensity intervals.

  • 10 seconds, "all out" (Zone 6 - 7) followed by 20 seconds "recovery" (Zone 1)
  • Repeat for 8 - 15 minutes
  • Pedal easy (Zone 1 or 2) for 5 minutes
  • Repeat the set (again 8 - 15 minutes)

Cool Down 

5 - 10 minutes

For questions about this or other workouts, please contact Meg directly.

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



Zone # (1-7)






“VERY easy”



Active Recovery





Zone 1




60+ minutes


Aerobic or “all day pace”

Zone 2




20-90 minutes


“Race Pace”

Zone 3




5-30 minutes


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

Zone 4


VO2 Max


3-8 minutes


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

Zone 5


Anaerobic Capacity


30 sec – 2min


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

Zone 6


Neuromuscular Power


>15 sec


Maximum effort

Zone 7


*HRR or Heart Rate Reserve: The difference between your resting HR and your maximum HR (220-age for males, 226-age for females).

Now calculate your training zones by adding RHR to a % of HRR.

Bite of the Day

I'm always looking for easy ways to get more protein into my diet. Especially in the morning, post-workout, or for snacks. I've never been a fan of powders, so this recipe gets the protein from the almond milk, almond butter, and hemp seeds. Use good cocoa if you have it. It makes a difference.

"No Protein Powder" Protein Shake

  • ¾ cup almond milk
  • 1 ripe banana
  • 2 TBSP almond butter
  • 2 TBSP unsweetened cocoa powder
  • 1 - 2 TBSP honey, maple sugar or other sweetener of your choice
  • 2 TBSP hemp seeds
  • 1 TBSP chia seeds
  • Pinch kosher salt
  • ½ cup ice

Put all ingredients in the blender and blend until smooth!


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

Previous Article Adapt. Pivot. Thrive.
Next Article What Really Matters...