Make your bed every morning...
Katelyn Sander

Make your bed every morning...

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

Make your bed every morning...
… and make it well.

If a SEAL can’t make her bed perfectly, is she able to load a gun, map an exit strategy, watch your back?

Start your day with integrity. Do the simple things right. Take care of the details. Caring about the little things demonstrates you are committed to the process, committed to excellence, and, in fact, care a lot about the bigger things. Nothing of significance stands the test of time without a sound beginning and carefully built foundation.

Inspiration of the Day

“There are two ways to do something: The right way and again.” – Navy SEAL Trainer

Classes of the Day

We’ve got THREE more classes on the schedule today, including a brand new class this afternoon!

TNT with Lori

Start your morning off right with this workout, full of high intensity intervals designed to leave you as a lean, mean, fat burning machine. The exercises will be different from last week’s class, keeping your body challenged!

Join Lori at 7:00am (45 minutes) from your very own living room.

Click here to join the class.

Meeting ID: 842 3730 2549
Password: 106398

HIIT with Lauren

Your lunchtime just got a whole lot better! Today, you can join Lauren for her HIIT class that incorporates cardio and strength exercises to get your muscles burning and heart pumping in no time!

Recommended equipment for today: chair & weights or weighted object (backpack with books, laundry detergent, etc.)

Join Lauren at 12:00pm (45 minutes) from your living room.

Click here to join the class.

Meeting ID: 880 8393 0882
Password: 382009

Pilates Matwork with Stephanie

Fire up your core and sculpt long, lean muscle with this Pilates Matwork class. This class fives into classical matwork and explores key Pilates exercises and their variations. Prepare to sweat, get stronger, and work your entire body with this complete Pilates workout.

Recommended equipment for today: a padded mat, light weights, water bottles, etc.

Join Stephanie at 5:30pm (35 minutes) from your living room.

Click here to join the class.

Meeting ID: 880 7113 7764
Password: 020644

REMINDER: We have a BRAND NEW Mobility & Stability class tomorrow morning at 7:30am. Be sure to check your inbox bright and early for the Soup of the Day with the class’ link, meeting ID, and password!

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

Trainer Moves of the Day

Back to Backs

Meg shares another series of Back to Back exercises. As before, these pairs are designed to complement each other mechanically. That is the performance of one encourages better form and execution for the other and vice versa. These can be done as an isolated pair, ideally 3, 4, or 5 sets of each as an effective way to break up your work day and fit in some resistance training. Alternately thread 3, 4, or 5 pairs all together for a great full body workout.


For questions about today’s Back to Backs you can connect directly with Meg here.

Racquet of the Day

Every Wednesday we are now featuring expert advice from our squash pros!

Missing Squash

As frustrating as it is, taking time away from playing can be a positive.

It gives you a chance to reflect on your game and often builds an insatiable appetite to hit the courts again with renewed energy, enthusiasm, and maybe, most importantly, a different approach!

As with so many other areas in life, it’s easy to fall into old habits – whether it’s trying to hit the ball too hard, play too fast, or simply skipping your pregame warmup.

Now is a great time to start looking at what you can change, improve, and add to your game. Building good new habits like warming up properly before a game (which almost no one I know does!), staying well hydrated during a match, and doing regular solo practice will make a massive improvement to any player.

Look out for tips from Laurence, Squash Pro at the Adelaide Club, in the upcoming weeks! If you have specific areas you’d like him to cover, he’d love to hear from you!

For questions about keeping your squash skills razor sharp, you can connect with Laurence directly here

Webinar of the Week

This Friday, May 22 at 2:00pm, Joanne Ukposidolo, Physiotherapist & Certified Pelvic Floor Therapist at the Sport Medicine Clinic, will be holding a 40-minute webinar on Stress and Diaphragmatic Breathing.

She understands that these are challenging times and we may have been placed in positions that have caused us to pause, adapt, and pivot. So, how do we prepare for the long game, how do we not only survive but find a way to thrive in periods of uncertainty?

This webinar will be focused on managing stress and our autonomic response; “fight -or-flight” vs. “rest and digest”; and how diaphragmatic breathing is essential to alleviating our physiological stress response. We will practice active breathing techniques, variations and progression exercises in order to build a stronger, more tenacious self.

What you need: A yoga mat, a pillow, a present mind

To sign-up for the webinar, please click here.

Bite of the Day

COVID Cookies

So, I ran out of flour and couldn’t find any anywhere… If you know me well, you know that my freezer is always stocked with frozen cookie dough, and a house without cookies is well… not my home. (My little boys would be fine. It’s their Mom that gets nervous when cookies aren’t present.)

And so, taking inspiration from yesterday’s blog, I launched headlong into a flourless cookie war. The outcome, if I may say, was quite remarkable. As they have no flour or butter, my husband remarked they must be “healthier”. I’m still laughing.

Flourless, Butter-less Peanut Butter Chocolate Chip Cookies

Combine in a large bowl:

  • 500 gm or 2 cups All-Natural Peanut Butter (my preference is crunchy, room temperature if possible)
  • 1 ¼ cup brown sugar
  • ¼ cup maple syrup
  • 2 eggs (at room temperature)
  • 1 ½ tsp baking soda
  • 1 ½ tsp kosher salt

Mix on relatively high speed for 2 minutes.


  • 1 cup oats (I only had 1-minute oats on hand.  I’m sure whole oats would be terrific.  They would add a little more crunch)
  • Fold in ¾ cup dark or semi-sweet chocolate chips

Roll into dough balls and place on a parchment lined cookie sheet. The cookies do not spread very much so you can set them quite close together.

Bake at 365 degrees for 8 minutes. Longer if you prefer a crunchier cookie!

PS. I have no idea what the nutritional content is for these. Please don’t check. Just enjoy.


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

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