Katelyn Sander

What Really Matters...

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

"We do not become satisfied by leading a peaceful and prosperous existence. Rather, we become satisfied when reality matches our expectations. The bad news is that as conditions improve, expectations balloon." - Yuval Noah Harari, Homo Deus: A Brief History of Tomorrow

There can be beauty and simplicity in the space that opens up when some of our things are taken away from us. Perhaps our expectations naturally recede and we can now more clearly see what really matters. And perhaps with time, it is those things that will fill the space.

Club History of the Day

While each of our three Clubs is unique, we have a rich history of supporting each other. There is also a healthy dose of competition between them, keeping us all on our toes and ultimately ensuring the best possible experiences for our members.

Back on October 31, 2008, the Adelaide Club – determined to not be out-serviced by the TAC and Cambridge Club, decided it was time to add a swimming pool to its offerings.

Just kidding.

In fact, that morning, almost 12 years ago, Clive Caldwell was woken by a phone call: “You’d better get down here. The Adelaide Club is flooding.”

Blair Larsen, one of our senior trainers, was there:

“It was 5:45am and the Club was buzzing with the usual morning crew training. The Front Desk cheerfully welcoming members, and a few bright-eyed trainers waiting for their not so bright-eyed clients. All of a sudden, one of the trainers shouted form the mezzanine over the pit, ‘Blair, the Club is flooding!’ Apologizing to my client, I left to check out the situation expecting to find a small leak. I ran up the stairs of the pit and into the men’s changeroom. I was shocked to discover the ceiling was hanging over the lockers and literally a constant flow of water from the building’s standpipe was emptying itself over the lockers and onto the floor of the men’s changeroom. It turns out that the coupling between the two pipes that supply the sprinkler system had failed.

The general manager at the time was called and told, "You’d better get here, the Club is flooding!”. Meanwhile we had already started directing our members to the Cambridge Club and Fitness Institute to shower and workout as it was not an ideal situation to workout in. The GM arrived minutes later, as he lived nearby, and immediately called Clive. 

Within 10 minutes, the pipe had dumped its contents and water had made its way through the gym and changeroom to the spa entrance. On the plus side, we now had a lovely waterfall feature, not previously part of the Club’s offerings. There were over 6 inches of water in the pit and it was rising fast. By 6:15am the building maintenance crew had some great people working. To my astonishment, by 8:30am the water was pumped out of the pit thanks to the sub pump, quaintly hidden beneath the square floor tile in the middle of the pit. 

By 9:00am the Flood Recovery Specialists were on site, with industrial fans, shop vacs, drills, and mops to start the process of drying the Club out. Ten short days later, the Adelaide Club was open again even better than before. The sister and brethren Clubs (TAC and Cambridge Clubs) were more than gracious, opening their doors to our displaced Adelaide members and staff during yet another interesting time of the Adelaide Club.”

We’re no strangers to a little adversity. We’re trained for tough times! Bring it!

Workout of the Day

The 500+ Rep Race!

Peter Sheldrick from the Adelaide Club is continuing to find ways to shock his nervous system. He can't lift heavy things consistently at the moment, so he needs alternate ways to positively "stress" his body during these times.


Full Body Workouts/High Rep/Little Rest:

ROUND ONE: with 25 lb dumbbells per arm (or whatever fits your stress/comfort zone)

  • 12 lateral lunges right leg
  • 12 lateral lunges left leg
  • 20 backward lunges right leg (faster)
  • 20 backward lunges left leg (faster)
  • 20 Romanian DL

Rest 60 seconds...

  • Push-ups to failure (I went for 30 plus)
  • 20 slow decline chest press (holding a glute bridge (squeeze the buns!!!!))

Rest 60 seconds

  • 10 arm curls
  • 10 tricep kick-backs

Rest 60 seconds

  • 15 front shoulder raises
  • 15 lateral shoulder raises
  • 25 overhead shoulder raises

Rest 60 seconds

  • 25 bent over rows

Rest 60 seconds


  • 24 lateral lunges right leg
  • 24 lateral lunged left leg
  • 25 backward lunge right leg
  • 25 backward lunge left leg
  • 30 Romanian DL

Rest 60 seconds

  • Push-ups to failure (I went for 30 plus)
  • 25 slow decline chest presses

Rest 60 seconds

  • 15 arm curl
  • 12 kick-backs

Rest 60 seconds

  • 15 front shoulder raises
  • 15 lateral shoulder raises
  • 30 shoulder press (think pumps-- fast)
  • 35 bent over rows

Rest for many seconds. 

You’re done!

If you have any questions or comments about this workout, please feel free to reach out to Peter directly here.

Naturopathic Wisdom of the Day

Support your gut health daily with organic herbal teas like peppermint or dandelion, probiotics, and high quality, fibre-rich whole foods like grains (quinoa, brown rice) and a variety of vegetables. Avoid processed foods which deplete valuable gut bacteria that assist in immune function, stress reduction, and are mood boosting. 

If you are interested in specifics around gut health, email our naturopath Dr. Cugliari directly here.


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

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