Katelyn Sander

Crowns and Coronas

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

Enduring Matriarchs and Powerful Viruses. Queen Victoria was born May 24th, 1819. This remarkable woman was crowned at 18 years old and reigned for 63 years, 7 months, and 2 days. She proposed to Prince Albert in 1840. If her diaries are to be believed she loved him truly, madly, and deeply. I gather Albert rather felt the same way and tried relentlessly to help her with her supposed inability to live in the present. She dealt with change by dwelling on the past and took to “dreading that I may be too happy”.

We know that an ability to live in the present is associated with greater levels of happiness and sense of fulfillment. We also know that people who perceive that have a greater sense of control and are better able to live in the present. A sense of lack of control can be pervasive. And there is so much we cannot control these days.

It’s a brutal truth: Terrible things happen. And there’s nothing you can do to stop them.

Some thoughts on what you can do:

  • Determine what you can control: your attitude and your reactions, for example.
  • Be influential: change your own behaviour so you inspire others and make better choices for yourself along the way.
  • Address your fears head on.
  • If there is something you CAN do, do it. If you can’t, let it go. Problem solve, don’t ruminate.
  • Be grateful for everything that IS going well. And try to find silver linings wherever you can.
  • If there are others around you struggling, focus on helping them.

Inspiration of the Day

“Finish each day and be done with it. You have done what you could; some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it well and serenely and with too high a spirit to be encumbered with your old nonsense.”  - Ralph Waldo Emerson

Class of the Day

Yes, it’s the long weekend, but that doesn’t mean you have to skip your Monday class! Join Penny today for her Total Body Conditioning class! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

Recommended equipment: a steady chair to step on for extra challenge (or to use the chair as an assistant for some moves). A steady coffee table will also do the trick! But, as usual, furniture is NOT mandatory.

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

Click here to join the class.

Meeting ID: 864 5295 2847
Password: 991724

To learn more about our virtual classes, please reach out to Lauren.

Trainer Moves of the Day

Michael Bellissimo, Personal Trainer at the Toronto Athletic Club guides you through a great full body workout with lots of options to adjust based on what you have available for space and equipment.  Michael’s careful, expert cuing and explanations will really help those of you who want to better understand how move safely and effectively. 


For questions about today’s moves you can connect directly with Michael here.

HUB Smoothie of the Day

Personal Trainer and Master Corporal Matt Zasidko never fails to refuel his body after a tough workout. This is one of his favourite post workout smoothies.

Matt Z's Muscle Mix

  • 16 oz almond milk/liquid of choice
  • 1 scoop chocolate protein powder or chocolate substitute
  • 2 tbsp blueberries
  • 1 banana
  • 2 tbsp Plain Greek Yogurt
  • 1 tbsp peanut butter

Blend all ingredients and serve!

Nutritional Values

Matt Z’s Muscle Mix


281 kcal


15.23 g


30.97 g


3.9 g


16.3 g


10.17 g


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

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