Because Challenges are Good
Katelyn Sander

Because Challenges are Good

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

The only people who are allowed to think sweating is a bad thing, are people for whom their very livelihood depends on selling deodorant. Otherwise? Sweat. Is. Good.

When faced with a challenge that is exciting, when the stakes are high, or the outcome is super important, your body and brain reacts. Big time. There’s an influx of adrenaline and cortisol, your heart and breathing rate increase, your muscles tighten – ready to spring! – and blood pressure rises. The cave woman in you believes a saber-toothed tiger is about to demolish your entire family, and you are ready to take that tiger down. Channeled properly, this stress response will encourage optimal athletic performance and - potentially - feats of strength and endurance never before endured. I mean your family’s survival depends on it, right?

Challenges are great. They encourage high output, great performance, and once completed, (assuming adequate rest and recovery) the body responds by making you even stronger. (Yes!!!!) Because next time, the tiger might bring a buddy…

And so, my friends, it is time we started to challenge YOU. Friday’s Soup isn’t just Serious anymore. Friday’s Soup is going Survivor Mode.

Today we want you to throw down on two levels:

  1. The Friday Fitness Challenge
  2. The Friday Food Challenge

Friday Fitness Challenge

The Friday Fitness Challenge is inspired by Adelaide Club Member Steve Fretwell. Steve’s idea of a good fitness challenge?  

“Best use of wine or beer during exercise.”

Allow me to get the ball rolling on this one:

Watch a video of Meg in action here.

Steve: No pressure, but we are expecting the next entry to be yours. And it had better be good. Seriously good.

Tag us in your Challenge submissions on Instagram & Facebook!

Friday Food Challenge

The Friday Food Challenge is inspired by the HUB – kitchen & bar’s Manager Neesha De Souza Miljanovic. Neesha insists whatever you have sitting in your fridge and or pantry, she can make a yummy meal out of it! So please! Send in an image of your pantry or fridge and let’s see who can stump her?!!

How do you like them apples, Neesha?!

You can reach Neesha directly here.

Workout of the Day

Whether you’re hitting the road, hopping on your trainer or your stationary bike, these Over-Under Intervals are awesome. 

We know great things happen when you train right around your Functional Threshold Power (FTP) for an extended period of time. I LOVE Over-Unders because it keeps you working right in that Zone, with shorter sub-intervals to break things up. (And the one-minute surges in these sets make me feel a little bit like I’m channeling my inner Superwoman.) 

The entire workout takes about an hour.

Warm Up

  • 4 - 5 minutes, move from Zone 1 to Zone 2

Pick Ups

  • 1 minute: Low Zone 4
  • 1 minute: Low Zone 2
  • 1 minute: High Zone 4
  • 1 minute: Low Zone 2
  • 1 minute: Zone 5
  • 1 minute: Zone 1
  • 3 - 4 minutes: Zone 2

9 Minute Over-Under

  • 1 minute: Zone 5
  • 2 minutes: High Zone 3 - Low Zone 4
  • Repeat 3 times


  • 4 minutes: Zone 2
  • Repeat 2 more times.

Cool Down

  • 6 - 12 minutes, move from Zone 1 back up to Zone 2, then back down to Zone 1

Tip: You ideally want to feel “slightly comfortable” during the Unders, and “slightly uncomfortable” during the Overs for the first and second set. The last set might draw a bit more on your motivational strength.

You can extend the workout by adding sets or extending the 9 minute set to 12. Conversely you can shorten the workout by cycling 2 sets, or creating 6 minute sets. With the 6 minute sets, you will likely find you require a shorter warm-up, recovery sets, and cool down.

Intensity Guidelines:

Note that using heart rate training zones have limitations.  For example, cycling workouts will typically elicit a lower heart rate response for the same exertion compared to running workouts.  Variables such as psychological stress, fatigue and dehydration will also alter heart rate response, making it difficult to gauge how hard you are or more importantly should be working.


RPE 10 max

Typical Interval



Zone # (1-7)






“VERY easy”



Active Recovery





Zone 1




60+ minutes


Aerobic or “all day pace”

Zone 2




20-90 minutes


“Race Pace”

Zone 3




5-30 minutes


Continuous sensation of “serious effort”.  Conversation is difficult.  Motivation and concentration needs to remain high.

Zone 4


VO2 Max


3-8 minutes


Strong to severe sensations of “burning” or fatigue.  Consecutive days of training at this level typically not possible.

Zone 5


Anaerobic Capacity


30 sec – 2min


Severe sensations of “burning” or fatigue.  Conversation impossible.

Zone 6


Neuromuscular Power


>15 sec


Maximum effort

Zone 7



*HRR or Heart Rate Reserve:  The difference between your resting HR and your maximum HR (220-age for males, 226-age for females). 

Now calculate your training zones by adding RHR to a % of HRR.

Naturopathic Wisdom of the Day

While you’re taking photos of your larder, Dr. Kwok encourages you to pull out your supplements and try to determine if they are good quality and cost-effective.

The three things Moira looks at when assessing her patients’ list of supplements are:

  • Does the supplement company provide a certificate of analysis?
  • Are the ingredients the most bioavailable or absorbable forms?
  • What is the cost per day, as opposed to the cost of the bottle?

If you’d like to go through your supplement stash to see what you should be taking for your specific health goals and get the most bang for your buck, contact Dr. Moira Kwok ND here.


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

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