Katelyn Sander

Why we need to keep moving

Living Well...together, while apart

Are you getting your workouts in?

Exercise makes people feel better. Among other things it experientially and physiologically lowers our stress levels. 

A peculiar thing about exercise: most of us know it’s good for us. And many of us exercise less than we plan to/would like to/feel we should. We tend to exercise most when motivation is high. And what increases motivation is different for everyone. For the majority, the benefits need to be valuable and meaningful. I’m going to assume you wouldn’t have read this far unless you were interested in feeling better/keeping exercise a priority.

For some, understanding why and how to exercise effectively is helpful. Or knowing the benefits have been proven is motivating. So, to be brief, exercise creates both acute and long-term physiological adaptations that either counter stress or make the body more resilient to its pervasive effects. Physical activity has been shown to lower sympathetic nervous system activity, increase endorphin, and alter HPA axis activity. There’s recent evidence to also support that exercise supports neurogenesis.

Did you know that the simple act of elevating your heart rate through exercise on a regular basis can make you more tolerant to psychological stress?!

Beyond the physiological effects and adaptations, exercise has also been shown to attenuate stress and anxiety through mechanisms including, improving concentration, enabling distraction, socialization, improved sleep, muscular relaxation, and improving self-esteem.

There are certain kinds of activity that – for me – are really good at immediately lowering my stress level. Where I might feel acres better after a run or killer bike ride, there are things I know I can do to bring on that calming, parasympathetic activation right away. Activities that encourage and facilitate deep, almost whole body breathing; where your inhale brings oceans of oxygen into your tissues and your exhale releases all kinds of tension.

Yoga, stretching, mobility work are all fabulous modalities that can offer this type of benefit.

For me – I really enjoy slowing down my workout and taking advantage of a good long pause at the end of my contractions. I get the benefits of being mindful in my movements. Engaging in some serious breathing. And, additionally, the strength benefits that come from isometric contractions. The end of a movement is often mechanically and neurologically the most challenging. If you’re training using bands, the end of the movement also happens to be when the elastic is stretched the most. But even without an elastic, holding that end position for a few seconds, resisting the mechanical energy pulling you back is so tough! And so effective!

In the Trainer Moves today, I take you through one such workout. Lots of mobility, some powerful isometrics, and a whole lot of breathing. And to be honest – I filmed this on a day when the LAST thing I felt like doing was a workout. Even though I knew it would feel so good to move. And in the end, I’m so glad I did it. Especially since it might help you too.

Today’s Inspiration

“Stressed spelled backwards is desserts.” – Loretta LaRoche, stress expert and humourist.

(Remember, laughter helps!)

Today’s Live Workouts

Today is going to be a great day because we’ve got our FOUR 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


This workout will challenge your core and stabilize your trunk in just 30 minutes! (All levels)

Recommended equipment: light/medium dumbbell or weighted object (water bottle, book, etc.)

Join Lori today at 1:00pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 868 1155 7138
Password: 998132


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

Today, Meg takes us through a workout featuring lots of mobility, some powerful isometrics, and a whole lot of breathing. She filmed it on a day when the LAST thing she felt like doing was a workout. Even though she knew it would feel so good to move. Hopefully, it helps you on the days when you don’t quite feel like moving!

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

Today’s Bite

Vegan Caesar Salad

Fresh & delicious, this vegan Caesar salad is made with crisp romaine lettuce, crunchy roasted chickpeas, creamy avocado, and the best vegan dressing. It’s simple and perfect for lunch on its own or as a side for your favourite mains!

Looking for other recipes like this? Check out our Spice of Life Recipe Book!


For the Salad

  • 3 heads romaine lettuce, chopped (about 10 cups chopped romaine lettuce)
  • 1 1/2 cups roasted chickpeas
  • 1 avocado, sliced (optional)

For the Dressing

  • 1/4 cup plain hummus (store-bought or homemade)
  • 1 tsp spicy mustard
  • 1/2 tsp lemon zest
  • 2 - 3 tbsp lemon juice, to taste
  • 2 tsp capers, finely minced/smashed, plus 3 tsp brining juice as original recipe is written (adjust amount if altering batch size)
  • 4 - 5 cloves garlic, minced
  • 1 healthy pinch each sea salt & peppers, more to taste
  • 1 - 2 tbsp olive oil (optional, for added creaminess)
  • 1 - 2 tsp maple syrup (optional)

For the Salad

  • First make your vegan Caesar dressing and set aside.
  • Toss the chopped romaine with the dressing until well coated, leaving a little dressing for drizzling on top when done. Sprinkle chickpeas generously on top, adding more if you’d like additional crunch. Drizzle with a little more dressing, then serve! Serves 4-6 depending on if you are serving as a main or a side. Feel free to add avocado to the salad as well!

For the Dressing

  • To a small mixing bowl, add hummus, spicy mustard, lemon zest + juice, minced capers + bringing juice, and minced garlic, and whisk thoroughly to combine. Olive oil is optional, but will add a bit more creaminess.
  • Add a little hot water to thin until pourable and whisk until creamy and smooth. Taste and adjust flavour as needed, adding more salt and peppers, lemon juice, or minced garlic if desired! Maple syrup will help offset how salty and briny this dressing is.
  • Use immediately, or store in the refrigerator up to 5-7 days.
  • This dressing is delicious on kale, romaine, and arugula. It would also be great on roasted vegetables, especially Brussels sprouts and potatoes.


  • To store any leftover salad in an airtight container in the refrigerator for up to 3-4 days.
  • Optional if not vegan, add 1/4 cup Parmesan cheese.
  • If not vegetarian or vegan, this salad is delicious served with grilled chopped buffalo, honey mustard, or BBQ chicken.


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

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