Katelyn Sander

Don't wait for weights

Living Well...together, while apart

For what it’s worth, I get it. I would love nothing more than to pile plates on a deadlift bar and have at it. But I’m worried about some of you. I’m hearing from members, that without the weights, without the heavy, gnarly gym toys, a certain “why bother” mentality has set in. And that concerns me. For lots of reasons. So, let’s turn this thing around:

Fact: No resistance training will lead to decreases in strength and muscle mass.
Fact: You don’t need weights to do effective resistance training.
Fact: Your perception of what does and doesn’t work is KEY in your behaviour, motivation to do something, ability to commit to an activity over the short or long term, AND your ability to get results.
Fact: I know a thing or two about this stuff.

Effective resistance training can absolutely be done, with awesome results using only body weight exercises and bands. You often need to adjust certain variables including tempo, mindful contraction, isometrics, and volume. But I promise you, NO MATTER HOW STRONG YOU ARE, this stuff works. It likely won’t pave the road to your heaviest bench press ever, but at the VERY least, it WILL maintain the strength gains you have now. It WILL facilitate better strength adaptations in the ranges and muscles where you were weaker, and – if you believe in it – it will ensure you are in actually better shape to hit the heavy stuff when we return. That’s right, better than if you hadn’t ever embraced this new phase of training.

As you can tell, I have quite a lot to say about this. Stay tuned in the upcoming days for additional facts, ideas, and insights. And continue to check out our Trainer Moves Section. We are going to do our very best to give you all the tools you need to rock this home training thing. If you haven’t done a workout in a while, do my stair workout with me today. It’s less than ½ an hour, hits all your body parts, and gets your heart rate up. All you need is a band and your staircase. 

PS. Need resistance bands or a yoga mat? Click here to let me know. 

Inspiration of the Day

“A person’s health can be judged by which they take two at a time – pills or stairs.” - Joan Welsh

Classes of the Day

Today we've got a couple of classes on the schedule.

Mobility & Muscle with Lauren

Today, Lauren – who is stepping in for Matt – is ready to bring you your lunchtime pick-me-up! This class 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!

No equipment necessary!

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

On Core with Garth

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

You’re encouraged to bring a light/medium dumbbell or weighted object (water bottle, book) with you.

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

To get the link, password, and meeting ID for these classes, please check out this week’s virtual class schedule.

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

Trainer Moves of the Day

Take a ½ hour and join Meg for this fun, effective full body workout. All you need are a set of stairs and a band.


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

Racquet of the Day

Deception in Simple Terms

Deception is an important tactic to start implementing into your game to gain an edge over your opponents. An easy way to start incorporating this is simply by making sure you have space around the ball followed by delaying your shot by an extra half second. This will stop your opponent’s momentum and make them unsure where to commit their movement. There is no need to start trying to use fancy flicks and holds right off the bat because if they aren't used at the right time or in the right way you’ll end up in a defensive position.

If you have questions about today's Racquet of the Day or want more squash tips, please reach out to Tyler here.


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

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