Katelyn Sander

Your Body

Living Well

Powerful, capable, and beautiful. I’m describing YOUR body. Unique, different, and exceptional. Yes, I’m still describing you. Quirky, asymmetrical, tight, uncomfortable… Is this still you? It’s certainly me.

Each of us has a body with its own unique abilities. Appetites and aptitudes. Sticking points, weak points, and frustrating challenges.

As trainers, we see every challenge and an opportunity. Sometimes an opportunity to refer to a pain or medical expert. But more often an opportunity to make significant change. Through movement assessment, specific exercise prescription, and careful cuing, we are experts in helping you make mechanical adjustments that mean your body can move more comfortably and effectively. We help you understand how to workout and, more specifically, how to move during those workouts (posture/position, specific muscle activation, and intensity) so that you move better, feel great, AND get results.

Exercise is for everybody. But knowing how to exercise your body will make a huge difference. In how you feel, in how you perform, in how you look.

Your first session is on us. Let us bring one of our remarkable trainers virtually into your home. Let us understand your hopes and goals… your challenges and frustrations. Let us watch you move so we can better understand what you need so you can – with confidence – charge forward towards those goals. Towards that dream.

In the second session, we will take you through your workout. One we have designed just for you. Knowing your body, your space, equipment, and goals, we design a specific strength and mobility program. We teach you how to do these exercises. This part is worth its weight in gold. You can’t just move. You have to move right. (More on neural activation later this week!)

Then we let you play. For a few days. Or for a few weeks. You and your trainer can decide the timing.

Session three: we fly back in. You go through your workout and let us know how it’s working. We tweak, correct, perfect your form so now you’ve got these vital movements more ingrained. Your brain-body connection is getting stronger and these new neuro-muscular patterns are becoming more natural. More innate. 

In just three sessions. Imagine that.

We are beginning to turn back time. We are beginning to bring your body back to a state of better repair, of more natural, efficient movements. You are becoming even more powerful, capable, and beautiful.

Inspiration of the Day

“We are flawed creatures, all of us. Some of us think that means we should fix our flaws. But get rid of my flaws and there would be no one left.” - Sarah Vowell, Take the Cannoli

Live Workout of the Day

Happy Monday! Throughout August, Xochil’s MetCon live workout will be cancelled, but fear not, we’ve still got Penny’s workout to brighten your lunchtime!

TOTAL BODY CONDITIONING WITH PENNY

Join Penny today for her Total Body Conditioning workout! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

No equipment needed this week!

Join Penny at 12:00pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 864 5295 2847
Password: 991724

THIS WEEK'S SCHEDULE

Click here to view our weekly schedule.

If you have questions about our virtual live workouts, please reach out to Lauren.

Trainer Moves of the Day

Back in May, Meg shared her first Back to Backs video. We thought it was time to share it again to remind you that even 5 minutes can be put to good use!

I started doing what I call “Back to Backs” a few weeks ago. I’d been having trouble fitting in my resistance work. So, rather than worry about trying to carve out a 40, 20, or even 15-minute window somewhere, one day I simply took 5 minutes and did 4 sets of squats and 4 sets of pull-aparts back to back. And it felt SO GOOD! It’s all I ended up doing on the resistance side of things that particular day, but then the next day I did 4 sets of a different pair. And the next day another pair. And the next day? I had a little more time, so I did 5 pairs in a row. Here are those pairs:

 

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

Superfood of the Day

Turmeric

Turmeric is an ingredient that has been used for thousands of years, both as a culinary staple and medicinal spice. In addition to adding a splash of color to cuisines, turmeric is now commonly found in capsule and tablet forms as well. It can even be brewed up into a soothing tea, allowing you to take advantage of the many turmeric tea benefits that this delicious spice brings to the table.

Curcumin is the active ingredient in turmeric.  Curcumin has powerful anti-inflammatory properties and has been shown to help decrease markers of inflammation in several studies. Not only can this have a huge impact when it comes to decreasing symptoms of autoimmune disorders, but it may also help protect against the development of chronic conditions, such as heart disease and diabetes. One of the top benefits of turmeric is its ability to reduce joint pain and treat arthritis symptoms.

Adding turmeric to your daily routine can support healthy immune function to help ward off infections and support better health. In fact, studies show that curcumin can reduce inflammation and prevent oxidative stress to protect against disease. As well, studies show that turmeric benefits blood sugar control and could help keep blood sugar stable.

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

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