Sage and timely advice
Katelyn Sander

Sage and timely advice

Living Well

“Do it anyway.”

People are often unreasonable, illogical and self-centered;
Forgive them anyway.
If you are kind, people may accuse you of selfish, ulterior motives;
Be kind anyway.
If you are successful, you will win some false friends and some true enemies;
Succeed anyway.
If you are honest and frank, people may cheat you;
Be honest and frank anyway.
What you spend years building, someone could destroy overnight;
Build anyway.
If you find serenity and happiness, they may be jealous;
Be happy anyway.
The good you do today, people will often forget tomorrow;
Do good anyway.
Give the world the best you have and it may never be enough;
Give the world the best you’ve got anyway.
You see, in the final analysis it is between you and God;
It was never between you and them


Very early on in the pandemic I wrote a post on the power of letting go of the need to be right. There is a certain peace and a different kind of power that comes from letting go. From not worrying about who is “right” or “wrong”. Because, hey – is there even a clear definition of what is “right”? It, in fact, means so many things.

Related to that is the power of taking responsibility for things. That it doesn’t matter whose fault it was. It matters what you do about the problem. How you handle the mess. There is little to be gained – I think – from walking away from a train wreck simply because it wasn’t your fault. Far more powerful, interesting, inspiring to decide that it doesn’t matter whose fault it was. That you are going to do something about it anyways.

These words from Mother Teresa are far more eloquent and powerful than anything I could think of or say. I am inspired by how brutally and wonderfully honest they are. How they simplify things in a way that is both empowering and peaceful.

It’s hard not to constantly weigh the pros and cons of everything we contemplate doing. So, go ahead. Weight them out. And then: Do it anyway.

Live Workout of the Day

Today we’ve got a couple of live workouts on the schedule.


Today, Lauren’s stepping in for Matt and bringing you your lunchtime pick-me-up! This workout will focus on the shoulder, hip, and ankle, moving you through a full range of motion. There will be additional stability work for the glutes and core included!

Recommended equipment: chair & towel

Join Lauren at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 892 2779 8538
Password: 903005


Garth’s back with another week of On Core, where you’ll challenge your core and stabilize your trunk in just 30 minutes!

Recommended equipment: light/medium dumbbell or weighted object (water bottle, book, etc.)

Join Garth at 5:30pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 868 1155 7138
Password: 998132


Click here to review this week’s schedule.

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

Trainer Moves of the Day

Fit to Ski

Written by: Jocelyn Nullmeyer, Registered Physiotherapist

The reversion to stage-two precautions throughout Toronto has created uncertainty around the businesses that can and cannot open, making it increasingly difficult for many of us to find spaces where we can reach our daily physical activity goals. Fear not! We tend to overlook something that has been right in front of us – the built environment around us!

As the leaves change colour and temperatures start to drop, the onset of colder weather has started to turn my thoughts toward preparing for all the activities that our great Canadian winters have to offer. Now is the time to take advantage of your outdoor playground! What better way to do that than carve down a freshly groomed run, take a chairlift ride with your family & friends (distanced of course), and top it off with a light après at the end of the day.

As a former athlete and proponent of alpine skiing, I have come to learn that preparing your body in the pre-season will pay dividends for your skiing ability, physical health, and overall enjoyment on the mountain. Alpine skiing challenges many aspects of physical performance - most notably agility, strength, endurance, and power. Muscle groups we may not have used during the warmer months are once again asked to dust off the mothballs and perform for us on a daily basis.

As you may be aware, “the big guns” appropriately named for the quadriceps, hamstrings, and gluteal muscles are some of the most important groups to prepare for the arduous task of racing gravity downhill. While they are imperative to a safe day on-hill, they are often given attention to the oversight of our stabilizing muscles – abdominals/obliques (core), hip rotators, and calf/ankle stabilizers. Ensuring proper strength and conditioning for these muscle groups will reduce the risk of ski-related injuries – not including ones incurred during après of course.

Below are some “minimal equipment” exercises that can easily be done on your own and will help prepare you for your first tracks down the mountain. If you are looking for a more comprehensive assessment, come see our physiotherapist Jocelyn to identify and treat any underlying impairments that may put you at risk of injury this winter. Book today with our reception team. Stay warm and stay safe!

The Workout
Warm Up
  • 10 x CatCamel
  • 10 x Bird Dog
  • 10 x Squats
  • 10 x High Knees
Exercises (x 3 sets)

Single Leg Wall Squats (10 – 12 reps): Standing perpendicular to the wall, lift your inside leg to 90 degrees. While driving your inside knee into the wall, slowly lower with the outside leg into a single leg squat. Keep a neutral spine with your head facing forward, a slight curve in your low back and engage your core throughout the exercise.


Single Leg Hip Thrusts (10 – 12 reps per side): Set up in a bridge position, with shoulders on a block or bench and feet just in front of you at 90 degrees. From this position, lift one leg out straight in front and slowly lower your hips down with your other leg. Squeeze glutes to raise hips back into a table top position and hold at the top for 3 seconds. Ensure your core is engaged throughout the exercise.


Stir the Pot (60 – 90 seconds): In a plank position, prop your elbows onto an exercise ball. Ankles and knees should be in line with your hips, while elbows should be immediately underneath your shoulders. From this position, start to “stir the pot” by rotating your arms in a circle. Lower body should remain unmoved by engaging your core.

Speed Skaters (10 – 12 reps per side): Begin in a curtsy lunge with your front knee driving over your second toe and your back leg behind your body on a 45 degree angle. From this position, push through your heel, and use your lower body to bound vertically and laterally, landing on your opposite leg, in a curtsy position.


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


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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