Katelyn Sander

Losing is important.

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

No matter how great a golfer you are, you are not going to win every game. That’s not to say there isn’t something to be said for approaching your game as if you are going to win. However, you are defining winning at any given moment. A winning mentality is accompanied by hope, determination, confidence, and is, in some cases, self-fulfilling.

But winning, and a constant need to win, can also be accompanied by arrogance, self-righteousness, and a refusal to ever accept you might be wrong. It can alienate others and reduces opportunities to learn and grow.  

Do you always have to win? What do you gain by being right? Are you sure you’re right? Try being so open minded and generous in spirit that you honestly consider the possibility that you may not be right. And that either way it doesn’t matter. And give the other person the space to express their perception. Maybe they are right? Their perception is as real and true to them as yours is to you. Maybe you are both right. 

It’s pretty awesome what can happen when you let go of the need to be right.

Inspiration of the Day

"I never learned anything from a match that I won." – Bobby Jones

Classes of the Day

We’ve got THREE more classes on the schedule today, including a brand new class this afternoon!

TNT with Lori

Start your morning off right with this workout, full of high intensity intervals designed to leave you as a lean, mean, fat burning machine. The exercises will be different from last week’s class, keeping your body challenged!

Join Lori at 7:00am (45 minutes) from your very own living room.

Click here to join the class.

Meeting ID: 842 3730 2549
Password: 106398

HIIT with Lauren

Your lunchtime just got a whole lot better! Today, you can join Lauren for her HIIT class that incorporates cardio and strength exercises to get your muscles burning and heart pumping in no time!

Recommended equipment for today: a chair and medium weights or detergent bottle for DB thruster/squat press

Join Lauren at 12:00pm (45 minutes) from your living room.

Click here to join the class.

Meeting ID: 880 8393 0882
Password: 382009

Pilates Matwork with Stephanie

Fire up your core and sculpt long, lean muscle with this Pilates Matwork class. This class fives into classical matwork and explores key Pilates exercises and their variations. Prepare to sweat, get stronger, and work your entire body with this complete Pilates workout.

Recommended equipment for today: a padded mat, light weights, water bottles, etc.

Join Stephanie at 5:30pm (35 minutes) from your living room.

Click here to join the class.

Meeting ID: 880 7113 7764
Password: 020644

REMINDER: We have a Mobility & Stability class tomorrow morning at 7:30am. Be sure to check your inbox bright and early for the Soup of the Day with the class’ link, meeting ID, and password!

If you have any questions about our virtual classes, please reach out to Lauren.

Trainer Moves of the Day

Since welcoming the lovely weather, Lauren has taken her resistance training to the backyard. This was a quick, simple yet effective routine that she completed after a 20 minute run. Try it for yourself!


  • Bird dog: 12 – 15 reps/side
  • Hip Bridge: 15 reps
  • Plank: 30 – 60 second hold
  • Dumbbell Squat: 12 – 15, 30lbs
  • Dumbbell Bent Over Row: 12 – 15 reps, 15lbs 
  • Dumbbell Deadlift: 12 – 15 reps, 30lbs
  • Repeat all exercises x3

Mountain climber finisher, 1 minute, or to add this one in after each set to increase the intensity.

To connect directly with Lauren about today’s workout, click here

Racquet of the Day

Don't Underestimate your Serve!

The serve in many sports is seen as a powerful weapon and gives a big advantage. However, this is often overlooked in squash!

Many players tend to rush their serve, opting for power over accuracy, and see it just as a way to start the point instead of a way to end it.

A great serve can force a player to defend early in the point and create a lot of attacking opportunities.

Master your serve:

  • Take your time! It’s the only shot in the game where you have full control, so there’s no need to rush.
  • Use the full height of the front wall. Sometimes the highest shots are the hardest.
  • Vary the pace. Take your opponent out of rhythm by mixing softer, higher serves with lower, powerful serves.
  • Take the T. Your momentum after you serve should naturally carry your feet to the T - the most important part of the court!

And don’t forget… you should try and target your opponents’ weaker backhand side. So, remember if you’re playing a left hander, that will mean serving from the left box!

For questions about keeping your Squash skills razor sharp, you can connect with Laurence directly here.

Webinar of the Week

Join Penny TODAY at 2:00pm for her webinar: Master your Mind and Emotions.

This webinar offers you the insight to “see through new eyes” and to learn to overcome challenges quicker so you don’t have to feel stuck, overwhelmed, or dissatisfied about anything longer than you need to.

Walk away with tools and techniques to help you reset your mindset; gain clarity and confidence to handle life’s challenges in a more positive and productive way, leaving you with more energy to create quality experiences moving forward.

Click here to sign-up for Wednesday’s webinar.


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

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