Katelyn Sander

Positive energy is contagious...

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

Positive energy is contagious.

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today: I’m going to revisit Hell Week. After 3 days without sleep, the SEALs paddle down to the Mud Flats. They enter the swampy patch of terrain and the mud essentially swallows them until only their heads are visible. I gather one group was forced to stay there for 15 hours. One SEAL recounts the experience at 8 hours in. He recollects that many of the trainees seemed ready to give up. Then above the sounds of teeth chattering and moaning, one of the SEALs began to sing. Out of tune and with great enthusiasm. One person joined him. Then another. And finally, everyone in the mud was singing. One man rose above the misery and encouraged everyone to hang on.

Be the person who starts to sing. A voice filled with courage and hope can ignite the same feeling in others.

Inspiration of the Day

“At some point we will all confront a dark moment in life. If not the passing of a loved one, then something else that crushes your spirit and leaves you wondering about your future. In that dark moment, reach deep inside yourself and be your very best.”
― William H. McRaven, Make Your Bed: Little Things That Can Change Your Life...And Maybe the World

Class of the Day

It’s Saturday and that means it’s time for another TNT class!

Join Lori this morning for this high energy, challenging class, designed to turn you into a lean, mean, fat burning machine.

Class begins at 11:15 and will last 50 minutes.

Click here to join the class.

Meeting ID: 881 5708 6530
Password: 628385

Next Week’s Classes

BIG NEWS! We’ve added another new class to our schedule for next week. Don’t miss out! Click here to check out our schedule for the week.

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

Exercise Fundamental of the Day

Thank you to those of you who have enjoyed and valued this specific section of the blog. The Exercise Fundamental will now be posted regularly on Saturdays… when potentially you have a little more time to read!

Mindfulness for Results

There are numerous psychological benefits associated with being mindful. But did you know there are also amazing physical advantages that accompany being mindful during your workout?

I need to start by saying that sometimes exercise is beneficial because you let your mind wander.  

And sometimes, it’s important to be fully engaged in the activity you’re performing. Neurologically aware. Mechanically aware. Where is the pressure in my feet? Where are my shoulders relative to my pelvis? Where am a feeling this? How and when am I breathing? Can I do 1 or 4 more? 

Why? Mindfulness during exercise increases muscle innervation, optimizes strength gains, and keeps the muscles young! (Aging is typically associated with denervation of muscle fibers). Mindfulness increases overall muscular engagement and movement integrity making your workouts more efficient and more effective, and boosting metabolism. It improves movement mechanics reducing injury incidence and giving better results. 

Yes, sometimes exercise needs to be an escape. But this mindfulness isn’t necessarily counter to that. Keying in to what’s happening physically, and focusing fully on the physical, physiological, and neural experience of the exercises, allows you to, forces you to, stop thinking about the other “stuff”. Your mind gets a complete break from any stress, anxiety, anger, or sadness you might have been carrying. You can pick it all back up when and if you need to, but taking a complete break from those thoughts and emotions is an important and healing thing.

So today? Completely immerse yourself in your activity. Note how you can use your brain to make the movement feel different. Better even. More intense, more coordinated, more satisfying. Relish the full body immersion that fully engages one part of your mind while releasing the other.

Trainer Moves of the Day

We’ve covered this before, but I want to touch on it again: TANGO your workout. Your run, your walk, your bike ride. Alternate your “lead” leg so it’s RIGHT, 2, 3 and then LEFT, 2,3… your breath will follow… and then the tango will become less distinct and start to flow beautifully… a syncopated symmetry if you will… Draw your shoulders down and back, allow your diaphragm to expand down, powerful and low to optimize your oxygen consumption and ability to expel all that air… 

Workout: Tango & Flow

  • Goal 1: Alternate between being mindful, and “tangoing” your mechanics and then allowing your legs, arms, and breath to “flow” more. The “tango” portion are higher intensity, and will be much tougher. The “flow” portions back you down into your purely aerobic training zone enabling more relaxation and ease of movement. As you progress through the workout, your “tango” intervals get a little bit longer, and subsequently a little harder while the “flow” stays consistent effort-wise throughout.

Warm up: 
  • 4 - 5 minutes build from Zone 1 to Zone 2
  • 30 seconds Zone 4
  • 30 seconds Zone 2
  • Repeat the 30 second back and forth 3 times. Finish with:
  • 120 seconds Zone 2
Set 1:
  • 2 minutes Zone 3-4
  • 2 minutes Zone 2
  • 3 minutes Zone 3-4
  • 3 minutes Zone 2
  • 4 minutes Zone 3-4
  • 4 minutes Zone 2
Set 2:
  • 2 minutes Zone 4
  • 2 minutes Zone 2
  • 3 minutes Zone 4
  • 3 minutes Zone 2
  • 4 minutes Zone 4
  • 4 minutes Zone 2
Optional Set 3:
  • 2 minutes Zone 4-5
  • 2 minutes Zone 2
  • 3 minutes Zone 4-5
  • 3 minutes Zone 2
  • 4 minutes Zone 4-5
  • 4 minutes Zone 2
Cool down:
  • 5 - 7 minutes Zone 2-1
Beginner Option: Skip the 4 minute intervals.
Advanced Option: Skip Set 1. Repeat Set 3.

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

Reciprocal Update

Dear Members,

Please be aware that Reciprocal Privileges continue to be suspended until further notice.

Some of our Reciprocal Partners may be reopening under different timelines than our own but this does not include Reciprocal Member Visits.

Thank you for your understanding.


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

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