Looking Forward
Katelyn Sander

Looking Forward

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

What is tomorrow going to hold for you? It’s important to have things to look forward to. So, think on that. And what if by “tomorrow” I mean “when the COVID-clouded skies clear”? How are you preparing for that tomorrow? What precious habits and changes are happening today, that you will carry with you? If you have metamorphosized, what do you need to put in place to protect the newly wing-ed butterfly you have become?

There are many days ahead. And I – like you - am worried about our frontline. Are we doing enough to help them manage the viral tidal wave? Are we doing enough to support and protect them? 

And tomorrow, when this is over, what will we have learned? Not just about our own lives and true selves, but about our vulnerable world? We will lose precious people. And so, what changes will we commit to, both large and small, to honour them? To ensure we accept and learn and change so that they do not die in vain.

As I write, it is in fact April 15, 2020. On this day in 1865 President Abraham Lincoln died nine hours after being shot by John Wilkes Booth. Here are Lincoln’s words: “It is rather for us to be here dedicated to the great task remaining before us – that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion – that we here highly resolve that these dead shall not have died in vain.”

Workout of the Day

Penny Phang, Personal Trainer at the Adelaide Club, has put together this wicked, high intensity full body workout for YOU! It not only torches a ton of calories, but it really challenges your core, power, agility, and speed. Modify if need be and do what you can.


1. Power push-off lateral jump squat, 60 seconds

2. Push up into oblique crunch, 6 - 8 each side

3. Burpee with donkey kick and knee tuck jump, 30 - 60 seconds

4. Push up into contralateral toe reach, 6 - 8 each side

5. Fast knee-high shuffles, 30 seconds

6. Do your happy dance!

Repeat 2 - 3 rounds.

Have fun, and always remember: If it's burning it's working!

Watch Penny walk you through the workout here.

For questions or comments about today’s workout, you can reach Penny directly here

Mobility of the Day

For Pain in Your Butt!

For those of us who are sitting too long… excessive tension in the glutes, hips, back, can be a huge deterrent to being able to stay focused and pleasant.

In the longer term, improving mobility and strength throughout your hips, glutes, hamstrings, and core will likely help. My #1 exercise for you? The Hip Bridge.

Watch a video of this exercise here.

In the shorter term, get up and move around as often as possible. Lie on the ground with a Lacrosse Ball nudging into where your glutes are most tender. Once you’re sinking into that tender spot, try gently lifting your leg off the ground and rotate the top of your thigh bone around so the pressure from the ball moves around a little. And try the following two stretches – which are essentially modified/gentler versions of a Pigeon Stretch:

Stretch 1

  1. Lie on your back with both of your knees bent and your feet on the ground.
  2. Lift one leg and cross it just above your knee.
  3. Hold the thigh of the leg with the foot on the ground and pull up to your chest until you can feel the stretch in your buttocks.
  4. Hold for 60 - 90 seconds.
  5. Repeat on the opposite side.

Stretch 2

  1. Lie on your back with both legs straight out.
  2. Hold one knee with your opposite hand and pull your knee up and over to the opposite shoulder.
  3. Hold for 60 - 90 seconds.
  4. Repeat on the opposite side.

If you are able to get into both of these positions with relative ease, then try the Pigeon from our post a few weeks ago:

  • Start on your hands and knees on a yoga mat, exercise mat, or thick towel or rug.
  • Bring your right knee forward to the floor between your hands.
  • Tuck the toes on your left foot under and slide your left leg back.
  • Lean the outside of your right glute/hip down on the mat, allowing your right foot and shin to rotate to the other side.
  • Spread your right toes and slightly flex your right foot keeping this leg active. Start to increase the angle between your thigh and shin, while reaching your left leg back behind you.
  • Without torqueing your right knee, try to shift your left hip down and forward, and use your core to “square your hips,” make your pelvis more vertical (vs tilted back) and make your right and left hip relatively level. This should ease tension in the low back and increase the stretch through the left hip flexor and inner thigh.
  • Keep gently reaching your left leg behind you.
  • Once you feel a good stretch in your right outer hip, and potentially one through the hip flexor on the left side, you’re in a good place to hang out for a bit.
  • From here you can press through the heels of the hands, drop the shoulders, and open up the chest and throat.
  • Alternately, you can fold forward and hang out with the forehead on the floor and arms extended in front of you.

Home Office Best Practice of the Day

Your couch ain't your workspace!

Set up your own designated work area. If possible, have your own room where you can close the door. If not, claim your own part of the house that is strictly for you and your work. Do not do anything else there – only go there to work, and leave when your office hours are complete for the day.

For more advice on working effectively from home you can connect with Cindy Gillies here.

Bite of the Day

Once you've recovered from her workout... Penny Phang suggests you replenish with a beautiful white fish dinner! A great food choice for health, leaning down, or weight loss - it's low in calories and loaded with protein and other vitamins/minerals. And this one's key: Easy to prepare!

You can use most any white fish such as sea bass, halibut, cod, haddock, tilapia, and more.

Marinade lightly to suit your taste buds:

  • Light soya sauce
  • Sesame oil
  • Fresh garlic
  • Ginger
  • Green onions
  • Salt & pepper

Baked at 350F, 10 - 12 minutes. Garnished with cilantro!


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

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