Katelyn Sander

Mirror Mirror in my Mind...

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

Mirror Mirror in my mind...

...are you angry, scared, or kind...?

Understanding why emotions are contagious is important. We need to protect ourselves from negative emotions, protect our loved ones from your own nasty mood, and consciously catch and spread the happy “bugs”.

There’s evidence to suggest that mirror neurons may be responsible for emotional contagion. Mirroring is an important survival instinct that encourages trust, relatability, and social connectiveness. A more obvious and potent survival mechanism occurs when we tune into and then share someone else’s fear as we are now alerted to and prepared for imminent danger. Perhaps this in part explains why experts contend that negative emotions are far more contagious.

What that suggests to me is that positive emotions – more fleeting, less impactful, less robust – are precious. And must be treated with more care and attention.

Your best defence against negative emotions? Protect your positive ones. Be aware of the nasty ones around you, and duck. Refuse to mirror the pain, anger, or frustration being thrown at you. Use your happiness as a shield. It may be delicate, but it’s oh so shiny and bright. Maybe Mr. Cranky Pants will see a glimmer of something else to mirror…

Inspiration of the Day

“The best mirror is an old friend.” – George Herbert

Class of the Day

Garth is back today with his On-Core class, which will challenge your core and stabilize your trunk in just 30 minutes!

Join him at 5:30pm TONIGHT from the comfort of your living room!

Click here to join the Zoom meeting.

Meeting ID: 897 3347 1685

Password: 617384

If you missed it yesterday, here’s this week’s schedule of virtual classes!

Workout of the Day

TAC Personal Trainer Brandon Bernick designed this program to be fully customizable to your schedule. If you only have 5 minutes available, pick one of the Super Sets and off you go. If you have 10 minutes open, pick 2 Super Sets! And if you have 20 minutes, then hit all 4 of the sets below. You can mix and match the Super Sets to change up your workout each day.

There are 4 different Super Sets consisting of 3 exercises. Each Super Set should be done for a total of 5 minutes while rotating through each exercise. Your goal is to complete as many rounds as possible in 5 minutes.

Super Set 1 – 5 minutes

Hip Bridges x 10
  • Stiff torso
  • Push through the feet, and use your glutes to lift hips
  • Avoid extending the lower back


Dead Bug w Alternating Leg x 4/leg
  • Use lower abdominals to helps stabilize pelvis and lower back position
  • As your leg lowers, focus on preventing your lower back from lifting away from the floor
  • Limit your range of motion based on your ability to maintain the above cues


Overhead Squats x 8
  • Hands start in an overhead position (or as high as you can get your arms without pain, or without your lower back extending)
  • As you squat down, use your upper back and core to maintain the torso and arm position


Super Set 2 – 5 minutes

Isometric Floor Press 3 x 5 seconds 
  • Start the exercise by stiffening the midsection, and pushing your feet into the floor
  • Once engaged, then push as hard as you can into the floor through your elbows
  • You should feel your shoulder blades start to glide towards each other, as well as stiffening in the back of shoulder and middle of your back

Push Ups x 6
  • Start in a straight arm plank position
  • Maintain that body position as you bend your arms to lower towards the floor
  • To offload some intensity, execute the exercise with your knees on the floor, or your hands on an elevated surface (couch, stairs, etc.)


Straight Arm Plank with Alternating Leg Lift x 15/leg
  • Set up is similar to the push-ups above
  • Sustain the abdominal tension as you begin to pick one leg up off the floor
  • Goal is to prevent any shifting of your body
  • The wider you place your feet, the tougher the exercise


Super Set 3 – 5 minutes

Jump Squat x 6
  • Sit into a comfortable squat position
  • Push hard through your feet, and explode off the ground
  • Landing of the jump will be soft and controlled while returning to your squat

Straight Arm Plank with Knee to Elbow x10/side
  • In your straight arm plank position, take one knee and reach it towards the same side elbow (right knee to right elbow, and left to left)
  • You don’t have to touch the elbow with your knee
  • Focus on trying to maintain neutral spine as you pull your knee in


Stationary Lunge x6/leg 
  • Take an exaggerated stride forward to start the exercise (make sure your stride isn’t too narrow i.e. you aren’t walking on a tight rope)
  • Lower down towards the ground
  • Make sure that your front side knee does not dive inwards passed our foot


Super Set 4 – 5 minutes

Side Plank with Top Leg Openers 8/leg
  • Side up in a side plank position, with your elbow below your shoulder, and your legs bent slightly and stacked on top of each other
  • Maintain the stability on your bottom side of your body while you rotate the top leg open
  • Feet will stay together throughout the motion, while the knees separate


Forearm Plank to Push up Position x6reps
  • Start in a traditional forearm plank (exercise can be done on your knees or toes)
  • Tuck one arm to your side and get your palm flat on the floor
  • Push your body up to a straight arm plank position
  • Then from the straight-arm position, return yourself back to the forearm plank.


Hip Bridge with Heel Slide x8/leg
  • Lift your hips to the top of a hip bridge, engaging through your glutes
  • Take one foot (best done in socks on a slippery floor, or placing a towel under your heel) and slide the foot away to a straight leg position
  • Prevent any shifting or dropping of the hips


For questions about today’s workout you can reach Brandon here.

Mobility of the Day

Try out this quick, fabulous hip opener with Adelaide Club Personal Trainer Matt Zasidko.


Naturopathic Wisdom of the Day

Allergy season is upon us! Did you know that it is possible to eliminate seasonal allergies? We can do this naturopathically by resetting the immune system with an anti-inflammatory diet and lifestyle. The foundation of any anti-inflammatory diet is eliminating processed foods and increasing fruit and vegetable intake. A great place to start is by aiming for 4 – 8 cups of various vegetables per day; the more colour you consume, the better. Ensure you’re including dark green, blues/purple, and bright orange vegetables regularly. 

For more information on this and other Naturopathic remedies you can reach Dr Cugliari here.

Best Practice of the Day

Clean that $hit UP!

Your home office isn’t a storage locker and you aren’t a junkyard dog. Keep your physical space clean and pristine to keep your mental and emotional space clean & pristine.

For more guidance working more effectively from home, you can connect directly with Cindy Gillies here.

Martha's Bite of the Day

Okay…so everyone and their mother has been baking banana bread during this time of isolation, but Chef Martha has kicked it up to another level with this delicious Paleo Nut Bread recipe!

Paleo Nut Bread

Yields: 1 loaf of 1 kg

  • 3.5 oz (100 g) pumpkin seeds
  • 3.5 oz (100 g) sunflower seeds
  • 3.5 oz (100 g) almonds
  • 3.5 oz (100 g) walnuts
  • 3.5 oz (100 g) linseed (flax seed)
  • 3.5 oz (100 g) sesame seeds
  • 3.5 oz (100 g) poppy seeds (optional)
  • 2 tsp salt
  • 3.5 oz (100 g) water
  • 5 eggs- beaten 
  • 0.4 cup canola (neutral flavour) oil
  1. Combine the dry ingredients, and mix well. 
  2. Beat the eggs with the oil, add the water, then add all the dry ingredients, stir until well combined, pour into a well-greased bread pan. 
  3. Bake for approximately 1 hour at 320°F (160°C). To test doneness, insert a metal skewer in the centre, if it is hot then it is done. 

** The types of nuts are not the most important thing, be creative, as long as the total weight of the nuts and seeds remains the same. 

You can also mix the dry ingredients for 4 loaves in freezer bags, and bring them out when ready to bake. 

The bread lasts for 3-4 days in a drawer. A lot longer in the fridge.

Some people leave out the water, but I feel the bread can be a bit on the dry side without it.


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

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