Catch the Happy "Bug"
Katelyn Sander

Catch the Happy "Bug"

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

Emotions are contagious. Someone else’s mood and associated behaviours can trigger the same or similar emotions and what are essentially side effects in others. We consciously or unconsciously share our mental and emotional state with others through verbal, physical, and, sometimes, written expression. As mood directly represents and impacts our thoughts, feelings, and, therefore, actions, this contagion has powerful repercussions.

Cool, right? Not always. Both negative and positive emotions are contagious. But, as with viruses, understanding how emotions can spread is the first step in understanding how to protect yourself.  

But let’s save that discussion for another day.

For today, know that self-awareness is the most important factor in your ability to contain, be immune to or spread emotions. And if you have a happy “bug”? Spread it as far and wide as your social distance will permit!

Inspiration of the Day

“Happiness is an inside job. Don’t assign anyone else that much power over your life.” – Mandy Hale, The Single Woman

Class of the Day

Today’s virtual class is Total Body Conditioning with Penny guaranteed to challenge your cardio and strengthen your muscles from head to toe. This incredibly effective, no-nonsense body weight training session is intense right to the core...yes, that means your abs will be burning too! This class is perfect for everyone!

Join Penny for this 30 minute class from your own living room.

Click here to join the Zoom meeting.

Meeting ID: 912 4531 6574

Password: 731802

We’ve got 7 phenomenal classes on the schedule for this week. Click here to view them all.

Have questions about our virtual classes? Please reach out to Lauren directly.

Session of the Day

Workouts on Mondays can be tough. Tough to carve out the time. Tough to figure out what activity to make a priority: Strength? Mobility? Yoga? HIIT? Our Personal Trainer and Group Fitness Instructor Lori Kirwan takes you through it ALL in this dynamic, high energy hybrid workout that only takes 15 minutes!


For questions about today’s guided session, you can reach out to Lori directly.

Unorthodox Movement of the Day

Mondays also require a little bit of fun…that’s why we’re bringing you this remarkable and unconventional workout, which was uncovered by Marlin Saraiva, a Personal Trainer at the Toronto Athletic Club.


Exercise Fundamental of the Day

Measuring Intensity: Using Rate of Perceived Exertion (RPE)

There are a number of effective ways of gauging what Zone you’re in or level of intensity you’re working at. I want to start with Rate of Perceived Exertion or (RPE). This simple way of estimating your output intensity doesn’t require any fancy bells or whistles and takes into consideration your body’s varying abilities. That is, we all have days where there is more or less in the tank. Tasks including - or perhaps especially - tough workout intervals, will feel easier when the tank is full and harder when the tank is empty. Using perceived exertion means we naturally push a lot harder on the days when our body is ready to bring 100% to the table, and we’ll back off when it isn’t. We facilitate awesome, optimal athletic gains on certain days, and we have a better chance of avoiding over-training, burnout, frustration, and mechanical injury because we aren’t pushing so hard on the days our bodies aren’t able to safely and effectively push. The body was not meant to go 100% every single day. Learning how to pay attention to how you’re feeling and train and rest accordingly is a really valuable lesson.

As you begin to exercise your body begins to work. Your heart beats faster, your breathing becomes faster and deeper, you begin to sweat. 

You enter into what you might call “the zone”. Your heart rate and breathing rate are relatively high, but the pace feels manageable, almost rhythmic. Your muscles feel fully engaged, coordinated, mechanically smooth, and efficient. You’re working up a good sweat.

Then, your heart starts to feel less like it’s beating and maybe more like it pounding. Your breathing is so deep and quick that it is becoming difficult to speak. Your muscles begin to burn and you are now sweating profusely.

And finally, your muscles, your chest, and your heart are ON FIRE. Your heart IS pounding and your breath may be ragged or almost gasping. Your legs are not only burning, they are about to fall off and there is not one pore on your body that isn’t soaked.

You get the idea. Let’s try to break that down a little more simply:

RPE Scales work by giving an objective, numerical measurement to categorize subjective feelings and specific physiological side effects. Your heart rate will rise from resting to maximal, and then may pass your maximum as you head towards the very high end of the scale. Most scales use 0 - 10 or 6 - 20 with 0 or 6 denoting “no exertion at all” and “maximal exertion” represented by 10 or 20 respectively. I am going to use 1 - 10 and refer to the table I’ve been posting in the blog. The levels are clearer cut at either end, and there is a bit more crossover through the middle zones.






No exertion at all



Extremely light

You are moving, but it doesn’t really feel like exercise. Recovery pace if you were pushing extremely hard. 


Very light

Comfortable walk or jog, easy spin. You could exercise at this pace all day. It’s a perfect intensity for recovery.



As above, just a little faster, harder, slightly more engaged.



You are “working” but the pace feels manageable and you are able to continue. Maybe even for hours if need be.


Somewhat Hard

As above but a little higher.



It is a concerted effort but you can continue



As above, but more so. You need to stay focused in order to keep this intensity going.


Very Hard

Very strenuous and you are fatigued.


Extremely hard

You cannot continue for long at this pace and it may require strong mental motivation from within or from a coach.


Maximal exertion



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



HUB Smoothie of the Day

Sometimes, this sort of smoothie is just the right thing after the weekend…

Antioxidant Punch

  • 16 oz of a combination or choice of OJ/almond milk - effects sugar content
  • 1 scoop vanilla protein powder or vanilla substitute
  • 1 tbsp blueberries
  • 1 tbsp raspberries
  • 1 tbsp chia seeds
  • 1 honey date

Blend all ingredients and serve!


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

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