TGIF: The Weekend Starts Tomorrow
Katelyn Sander

TGIF: The Weekend Starts Tomorrow

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

TGIF! The weekend starts tomorrow. Plan a few things to look forward to. How about a feel good project? The boys and I are making a huge batch of chocolate chip cookies and dropping them off at friends' houses around the neighbourhood. Spoil yourself and those you love with something decadent. Bubble bath? Expensive bottle of wine? Purchase an awesome movie through Cineplex? Have an over the top dinner - candles and all.

Inspiration of the Day

"The most wasted of days is one without laughter." - E. E. Cummings

Workout of the Day

To balance out me running on about all that running, here's a really solid, full body strength training workout. Peter recommends weights. If you don't have any, the leg work can be body weight only. You could fill a couple of water bottles to add some resistance for the upper body exercises:

Round One

Weights are needed.

  • 10 (with dumbbells in hand) plank - single arm row - hop to feet - single arm curls; repeat
  • 20 front goblet squats
  • 10 single arm - half curls (from straight arm, pull into 90 degrees), while shuffling into a tight semi-circle
  • 10 single arm - half curls (as above)
  • 20 single leg backward lunges
  • 20 single leg backward lunges
  • 15 lateral raises
  • 30 weighted squat jumps
  • 30 push-ups
  • 10 single arm inverted shoulder raises
  • 10 single arm inverted shoulder raises
  • 10 single arm - half curls (palm faces your body with this one)
  • 10 single arm - half curls (palm faces your body with this one)

A full body pyramid to end Round One

With dumbbells in hand.

  • Plank - single arm row - hop to feet - shoulder press x 1 of each
  • Plank - single arm row - hop to feet - shoulder press x 2 of each
  • Plank - single arm row - hop to feet - shoulder press x 3 of each
  • Plank - single arm row - hop to feet - shoulder press x 4 of each
  • Plank - single arm row - hop to feet - shoulder press x 5 of each

Round Two

Repeat the above, but trying to add more reps, or more weight.

For questions about this workout, you can connect with Peter directly here.

Playlist of the Day

These are some of the tunes I love to use for my Spin classes. So, they are great to motivate a more formal workout. The boys and I love these songs for singing in car rides and, yes...dance parties in the kitchen!

  • Blinding Light - The Weeknd
  • Salvation - The Strumbellas
  • Don't Start Now - Dua Lipa
  • Castle on the Hill - Ed Sheeran
  • No Roots - Alice Merton
  • I Will Wait - Mumford and Sons
  • Feels - Calvin Harris ft. Pharrell Williams
  • Nothing Breaks Like a Heart - Mark Ronson

Bite of the Day

Once Peter's completed 7 rounds of his workout, he's going to scrape himself off the floor, light up the grill, and make some of these amazing burgers!

Get your recipe for these phenomenal Paleo Burgers with Caramelized Balsamic Onions & Avocado here.

---

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

Previous Article It's Thursday...Already?!?
Next Article Saturday is Here Again
Print
4984
Understanding Lactic Acid's Relationship with Performance

Spring is just around the corner. What better way to shed a few winter pounds than pounding through some awesome high intensity training (HIT)?

Read More
Developing Strength through Pausing: The Power of Isometrics

If you blinked this weekend and suddenly realized tomorrow is a brand new month I bet you’re not alone. These are strange times and times passes in strange ways.

Read More
First Tastes of Spring
The days are getting longer. The sun is shining brightly. The temperatures are starting to rise. Dare we say that spring is just around the corner? That doesn’t mean we’re ready to put...
Read More
The Stand Up For Yourself Workout

Yesterday was Anti Bullying Day in Canada. And so, I donned one of my many pink shirts and sweated out my own version of the Standing 7-Minute Workout.

Read More
Check out this funny, inspirational video and...root for the bear!

Life can be so unforgivingly tough. Still, never give up. You never know upon which attempt you will be, finally, successful.

Read More
Walking Our Way Through COVID

Like you, we’ve been trying to find the best ways to get more fresh air and exercise during the pandemic. That’s meant more long walks, hikes, runs through the local park…

Read More
The Importance of Setting Down Your Grief
When you lose someone you loved dearly, or lose something that meant the world to you, I’m not sure you ever quite “get over it”. You lost something. That is permanent. And in...
Read More
Valentines & Family Day: To All the Women with Love

Can we say it here?: Women and Men are not the same. 

Read More
1345678910Last