Truth Tuesday
Katelyn Sander

Truth Tuesday

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

Truth Tuesday. A few simple truths I was hit with today: Training is specific. Strength can be fleeting. The Cobbler often needs new shoes. The truth hurts.

I should know better. I’ve been running every other day and celebrating how strong I’ve become. Then I went to do a side plank this morning. Everyone: It was ugly. No. REALLY ugly. My clients would be simultaneously amused and horrified. (Let’s hope none of them read this. They’ve had enough of my droning on and on the past few years).

Why am I telling you this? 

  • I think for some it will buoy them to know that even the fitness experts are struggling to stay in shape.
  • I hope everyone reflects on the truth that they may be doing more of (too much of?) the activities they enjoy and not enough of (none of?) the activities they need to do.
  • I have determined I need to address my flaws (well, the lack of side plank ability anyways) and thought I might entice a few of you to join me by selecting a few key things you know you should be doing, and aren’t.

This project is Our Workout of the Day.

Workout of the Day

I’m going to call it the SWAB NOK

S%!t We Avoid But Need, OK?

Warm Up:

Select 5 specific exercises you have been avoiding. Here are the criteria:

  • Can be strength, mobility, a stretch… If you’ve been avoiding cardio it can be any activity that gets your heart rate up
  • Something you can do daily (So running 21kms is not likely an appropriate choice)
  • Something you know you need to do but have been avoiding

Pro Tip:  Get an accountability partner: Challenge someone in your circle do it with you

Meg’s 5:
  • Side Planks
  • Hip Bridges
  • Quadruped Hovers
  • Dead Bugs
  • Pull Aparts

Pro Tip: If possible, pick simple things that don’t require special gear or even getting dressed. You want to be able to bang this off quickly.

The Workout:
  1. Determine the minimum daily requirement (in reps or duration).
  2. Determine the ideal time of day and aim to do your “homework” in that window every day.
  3. Time yourself. You will – hopefully – be surprised how little time it took.
  4. (Quick writing break. I’m going to do them right now: 4 minutes 27 seconds. I can definitely fit that in daily.)
  5. Report to yourself (checklist on the fridge?) or to your accountability partner.
  6. Log any progress.
  7. At the end of the week, determine how and when you’re going to continue to get those exercises in. Maybe it’s still daily? Maybe every other day, right before you do your activity you love? 

Let me know how it goes! Send me an email!

Best Practice of the Day

It’s not easy to work from home. And the challenges don’t always stay still long enough for us to pin them down. Cindy Gillies, a Member at The Toronto Athletic Club, has been helping her clients ensure they get stuff done, by taking their work, but not themselves too seriously. She shared her series: “Best Practices to have you kick a$$ from home” and we’re going to feature some of her best suggestions over the next few weeks:

Create a morning routine.

This. Is. Critical. Creating a morning routine grounds and stabilizes you and it’s when you are at your cognitive best. Leverage the first three hours of your day, set yourself up to optimize your time and avoid getting lazy or drifting.

If you have questions about this or other Best Practices for working at home, you connect directly with Cindy here.

Bite of the Day

Dark Chocolate "Egg" Cookies

(AKA best use of leftover/excessive Easter Candy)

It’s been over three weeks. You didn’t really expect me to go forever before posting something sweet? 

I’ve been collecting and recycling plastic Easter eggs for years and have a collection of over 150 brightly covered receptacles. The boys’ favourite Easter treat are those “Eggies” so I popped one into each plastic egg (the Eggie, not the boy) and hid them everywhere throughout the woods behind our house. I actually counted them beforehand, and the most fun ended up being tracking down the remaining 7 eggs at the very end of the hunt.

But I digress (sorry Clive), the point is we have WAY too many Eggies. So, we decided to make a dark chocolate cookie base, cut/shatter the Eggies in half (not so easy to cut!) and bake cookies for the grown-ups in the neighbourhood.

Dark Chocolate “Egg” Cookies
  • 1 cup salted butter softened
  • 1 cup packed brown sugar
  • ½ cup white sugar
  • 2 eggs at room temperature
  • 1 TBSP brewed espresso (you could also use 2 tsp vanilla, or 2 tsp coffee liqueur)
  • ¾ cup good quality cocoa
  • 2 cups all purpose flour – sift before measuring
  • 1 tsp baking soda
  • 1 cup chopped Eggies (or any other chocolate candy will do. You could also skip the candy completely and add walnuts or pecans instead. Those would be wonderful!)

Prepare a cookie sheet that will fit in your freezer with parchment paper.

  • With a handheld or standing mixer, whip the butter.
  • Add both sugars and continue to mix on high for 2 - 3 minutes. Scrape down once or twice during the mixing.
  • Add eggs and espresso.
  • Mix.
  • Add cocoa, flour, and baking soda.
  • Mix on low. Scrape sides once. Mix again.
  • Fold in Eggies.
  • Form dough into small balls. If you keep your hands damp, the dough rolls better.
  • Place dough balls on cookie sheet.
  • Place sheet in the freezer for at least 2 hours before baking.
  • Once frozen, you can keep the balls in the freezer in a freezer proof bag. DO NOT THAW before baking!

Bake at 365 degrees for 10 - 12 minutes.

Easter eggs never tasted so good!


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

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