Katelyn Sander

Nobody has it all

Living Well, together...while apart

Wow, do I miss the gyms! Which one, you ask? Which part? That’s tough to answer. As you know very well, our Clubs offer so much: squash, restaurants, chiropractic care, spa services, swimming pools, great views, local beer on tap, Pilates, rooftop gyms and studios, massage, running clinics, whirlpools… We seem to have it all.

Well, here’s an obvious gap you must have noticed: we do not offer memberships for children. And, because of that, I feel it’s important to point out that we value and adore children. We have made it our mission to care for you: who is a parent, grandparent, caregiver, supporter of a child somewhere out there. And we know raising strong, happy, well rounded children takes a village of healthy role models. 

We also have a more direct impact on the health and well-being of children. The Cambridge Group of Clubs co-founded, supports, and assumes operational costs for Urban Squash Toronto. This organization supports academic, athletic, and personal achievement for youth in the Jane-Finch Community. Students typically join in grade 6 and are offered 7-days a week support. These kids are committed and have been fully engaged online since the beginning of COVID. The support ensures the students develop habits of hard work and commitment – both academically and in sport, that they graduate from high school, and have developed the self-confidence, integrity, and presence to be successful in a dynamic, tough world. 

Every child, every youth is wonderful, remarkable, and incredibly valuable. Each is filled with hope, ideas, humour, and might have the stuff to be a future leader. Each will continue to be faced with unique challenges and we help them prepare for a better future, one student at a time. 

As we enter our tenth year of programming, we are proud that 21 of our students have graduated with secondary school diplomas and are continuing their education at some of Ontario's top universities and colleges. And we are extremely proud of the achievements of our student that has received a full academic scholarship to Huron College at Western University.

UST will be celebrating the program’s graduating class on Tuesday, June 23rd and Wednesday, June 24th.  You are welcome to check it out!

Inspiration of the Day

"Children need an outlet, and sports is a great outlet. You give them that outlet, you've got their attention, and you can get down to other things like academics and other issues affecting their lives." - Don Givelos, Executive Director, Urban Squash Toronto


Classes of the Day

Happy Monday! We've got TWO classes on tap for you today!

MetCon with Xochil

This high energy class will have you moving your whole body. Combining movements that challenge your endurance, strength, and coordination for a tough yet fun class. (All levels)

Recommended equipment: Dumbbells

Join Xochil at 8:15am (30 minutes) from your own living room.

Total Body Conditioning with Penny

Join Penny today for her Total Body Conditioning class! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

No equipment necessary today

Join Penny at 12:00pm (30 minutes) from your own living room.

This Week's Schedule

For the days we don't send a morning email, click here to view our weekly schedule, which includes all of the links & passwords you'll need to join our virtual classes.

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

Event of the Week

For those looking for a training goal this summer – look no further! The TAC is proud to continue its partnership with the Toronto Triathlon Festival (TTF) this July and while this season’s downtown race has been cancelled due to COVID-19, the TTF has done a wonderful job putting together the 2020 Virtual TTF, which runs from July 10th – 19th. Check out this short 2 minute video

Take part in unique online events throughout the week hosted by triathlete stars Simon Whitfield, Paula Findlay and more and on Friday, July 17th, cook live alongside Stratus’ very own Sous Chef George Vavaroutsos, as he shows us all how to whip up a pre-race pasta dinner right from his own kitchen.

Athletes participating in the Virtual TTF will race on their own - indoors or outdoors - and can choose among a few triathlon and duathlon distances. All legs of an athlete's race must be completed during the July 10th – 19th race period. For more information on the Virtual TTF and how to register, click here.

Bite of the Day

King of the “Under” World!

If you ask most Canadians what they think some of our biggest exports are, most would probably reply: timber, crude petroleum, wheat, and natural gas but few would actually say lobster. A true nautical ambassador of our cold Canadian waters, this king of our depths is very much in demand in many parts of the world. Over half the world’s supply of Canadian lobster, Homarus Americanus, comes from the clear, cold waters of Atlantic Canada. Prized for its hard-shelled and full meat qualities, Atlantic Canada lobster is in high demand by food service professionals and enthusiasts.

Lobster Wine Pairings

Lobster's top culinary companions tend to be melted butter and fresh lemon. So whether it's steamed or grilled lobster tail drenched in butter or a creamy lobster bisque, there is one white wine variety that can handle the tastes and textures of lobster in a variety of recipes: Chardonnay.

Often, these wines spend time in oak and also go through fermentation, both of which will bring rich buttery tones to the wine. This butter-themed aromatic component offers up a way to complement the pairing of butter and cream-based sauces that often accompany lobster recipes. Gewurztraminer, Pinot Grigio, and Viognier are also beautiful pairings depending on the recipe.

Recipe: Lobster Medallion Salad

Makes a wonderful appetizer or main course on a hot day.

  • 4 1lb live Atlantic lobsters
  • 1/2 ripe mango, peeled, seeded, finely diced
  • 140g fresh pineapple, diced small
  • 140g red bell pepper, seeded, finely diced
  • Boston Bibb lettuce
  • Cook lobsters by placing them in salted boiling water and poaching for 7 minutes.
  • Remove from hot water and immerse in cold iced water to allow cooling.
  • Remove the lobster tail meat in one piece. Trim off sides and discard.
  • Cut tail meat into medallions that conform to the tail’s natural segments.
  • Remove the meat from the claws in one piece.

Citrus Vinaigrette
  • 60ml lemon juice
  • 60ml lime juice
  • 60ml orange juice
  • 60ml pineapple juice
  • 15ml honey
  • 30ml Port wine
  • 30ml aged sherry vinegar
  • Salt and freshly ground pepper, to taste
  • 500ml extra virgin olive oil
  • Combine lemon juice and lime juice in a small pan.
  • Place orange juice and pineapple juice in separate small pans.
  • Over medium heat, reduce the juices by half.
  • Combine juices in a mixing bowl and whisk in honey to dissolve.
  • Whisk in Port wine, and aged sherry vinegar.
  • Slowly whisk in olive oil until desired flavour is achieved.
To serve:

Place medallions on a bed of Boston Bibb lettuce. Place one claw on either side. Spoon a little dressing over entire salad. Garnish lobster with 1 to 2 tablespoons of diced fruit mixture on top of the lobster. Drizzle a little vinaigrette over lobster pieces.


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

Previous Article Get Ready for Father's Day
Next Article Don't wait for weights
Train Like Zorro
Zorro always has a high bounty on his head. So, Zorro needs to be stealth, powerful, quick, nimble, and strong. So why wouldn’t you want to train like Zorro?! My actual point, however, is...
Read More
“Gymgoers are robust”
People who exercise regularly are less likely to get sick. There’s evidence to show that physical activity may help flush bacteria out of your lungs. It encourages antibodies and white blood...
Read More
Welcome to July
The last few months have certainly dragged, but we made it – it’s officially summer! Our chefs have been taking their time away and fine tuning their best and favourite summer recipes...
Read More
Running Games
I love numerical goals. What gets measured gets done. Hitting a number – be it a rep range, power output, weight lifted, steps, kilometres, or minutes accumulated – provides a...
Read More
Proudly Canadian
Canada Day. The national day of Canada. On July 1st we celebrate the anniversary of the enactment of the Constitution Act in 1867, which brought the colonies of Canada (which split into Ontario...
Read More
We've got your back
Human beings see and speak from the front, and typically face and move in a forward direction. We are naturally stronger on our front side and many of the muscles on our backsides are relatively...
Read More
Meet our Practitioners
Since our team started providing virtual appointments, it has been great to connect with our patients again, and we are looking forward to being back together in person. We hope everyone is able...
Read More
Isolation is no fun. Isometrics are AWESOME!
One huge benefit of training without heavy weights is the ability to safely incorporate isometric contractions into your workout. This type of contraction essentially occurs when a muscle is...
Read More